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Healthy Recipes

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Black Bean and Orange Salsa

Forget the sour cream and fried fare in your appetizers; this dip will satisfy your hunger and your taste buds.

Beans are low in fat and high in fiber, which can help you watch your weight by keeping you feeling full with fewer calories. Orange slices and lime juice, chopped scallions, cilantro and the kick of jalapeno can make any backyard shindig feel like a summer fiesta.

Black Bean and Orange SalsaIngredients

1 navel orange
1 can (15 oz.) black beans, rinsed and drained
1 small yellow bell pepper, seeded and finely chopped
1 jalapeño pepper, seeded and finely chopped
1/2 cup finely chopped cilantro leaves (stems removed)
1/2 cup finely chopped scallions, white and green parts
1 Tbsp. fresh lime juice
1 tsp. melted coconut oil or extra virgin olive oil
Sea salt and freshly ground black pepper, to taste


Grate 1 teaspoon of zest from orange, and set aside. Peel and section orange, holding it over a medium bowl to reserve juice. Chop sections and place them, with all juice collected into bowl. Add beans, yellow pepper, jalapeño, cilantro and scallions.

Whisk together lime juice and oil in small bowl. Mix it into salsa, tossing with fork to combine. Season to taste with sea salt and pepper.

Mix in orange zest. Let salsa stand 30 minutes before serving to allow flavors to develop and meld.

This salsa keeps for 24 hours, tightly covered, in refrigerator.

Makes 8 servings.
Per serving: 65 calories, 1 g. total fat (0 g. saturated fat), 11 g. carbohydrate,
3 g. protein, 4 g. dietary fiber, 166 mg. sodium.

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Disclaimer: The information on this page and on this website has not been evaluated by the FDA.  We do not diagnose, treat, cure or prevent illness or disease - instead, we try to help people learn how to do so themselves.  Anyone who believes they have a serious medical condition or health issue should seek diagnoses from a qualified medical professional before making any decisions on how to best address their health. We do not sell or advocate drugs, nor do we make any claims that anything advocated or sold on this website is a drug.  Furthermore, anyone contemplating using any products or information on this website must accept such use as experimental and voluntary.  No claims are made regarding the therapeutic use of the products or information on this website and all products featured or sold on this website must be considered nutritional supplements only.