The Full Plate Diet PDF eBook Free Download Slim Down - Look Great - Be Healthy eBook PDF | Page 105

Salads
White Bean Soup with Kale
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cup canned white beans, drained
cup diced onion
garlic clove, minced
teaspoons extra-virgin olive oil
cups water
cup carrots, cut into 1 ⁄ 4 ˝ pieces
tablespoons celery, cut into 1 ⁄ 4 ˝ pieces
cup chopped fresh kale
teaspoon garlic powder
teaspoons seasoned salt
teaspoon dried thyme
bay leaf
teaspoon dried rosemary
cup regular sodium canned diced tomatoes
tablespoons fresh chopped parsley
Drain and measure beans and set aside. Sauté onion and garlic in
olive oil under tender, about 3–4 minutes. Add water, carrots, celery,
kale, and seasonings, and cook until vegetables are tender, about
15 minutes. Stir in tomatoes, parsley, and beans, and simmer for 10
more minutes. Remove bay leaf before serving.
Analysis for one serving: 1 cup
Makes 5 cups (5 – 1 cup servings)
Calories: 96  •  Fat: 1.7 g  •  Total carbohydrate: 16.5 g
Protein: 4.9 g  •  Dietary fiber: 4.3 g  •  Sodium: 504 mg
Confetti Black Bean Salad
3 cups canned low-sodium black beans, drained and rinsed
(2 cans)
1 cup yellow sweet peppers, diced
1 cup red sweet peppers, diced
1 cup orange sweet peppers, diced
1 ⁄ 2 cup red onion, diced
2 jalapenos, diced without seeds
5 cloves garlic, minced
1 ⁄ 4 cup cilantro, chopped
1 ⁄ 4 cup lime juice
1 ⁄ 4 teaspoon honey
1 ⁄ 2 teaspoon salt
1 ⁄ 4 cup canola oil
Mix the lime juice, honey, salt and canola oil together. Add remaining
ingredients and mix well. Chill before serving.
Analysis for one serving: 1 ⁄ 2 cup
Makes 6 cups ( 12 – 1 ⁄ 2 cup servings)
Calories: 131.5  •  Fat: 6.45 g  •  Total carbohydrate: 15.15 g
Protein: 4.1 g  •  Dietary fiber: 5.3 g  •  Sodium: 199 mg
One can not think well, love
well, sleep well if one has not
dined well.

102
—Virginia Woolf 1882-1941,
A Room of One’s Own