Nutrient Packed Foods

Pinto Bean Fudge
1 cup cooked and mashed pinto beans
3/4 cup softened butter
3/4 cup cocoa
1 Tbsp. vanilla
1/2 cup chopped walnuts
2 lbs. powdered sugar

Combine beans, butter, cocoa and vanilla together. Stir in nuts and powdered sugar. Batter will be stiff. Spread into a buttered 9×13 inch pan. When thoroughly chilled, cut in 1-1/2 inch squares – makes about 48 servings. Store in refrigerator.

Nutrient information: 121 calories, 1 gram protien, 4 grams fat, 22 grams carbohydrate, 1 fiber. Less then 2% daily value (DV) vitamin A, vitamin C, Iron, and calcium.
Peanut Butter Play Dough
1/2 cup creamy peanut butter
1/2 cup corn syrup
2/3 cup powdered sugar
1 cup or more dry milk

Mix peanut butter and corn syrup, add sugar and mix well. Add dry milk a little at a time until stuff enough to handle. Roll dough into balls, logs, or other shapes. You can also send this in plastic containers and let your children make their own shapes while eating. Make about 32 servings.

Nutrient information: 62 calories, 3 grams protien, 2 grams fat, 9 grams carbohydrate, 5% DV calcium.
Black Bean Cake
1/4 cup butter or margarine
3 eggs
1 tsp. vanilla
2 cups cooked and pureed Black Beans
1 cup flour
1 tsp. baking soda
1 cup sugar
1 tsp. cinnamon
4 Tbsp. cocoa
1/2 cup chopped pecans or walnuts
1 cup chocolate chips

Cream butter eggs and vanilla together. Stir in bean puree and beat well. Add all of the dry ingredients and combine thoroughly. Fold in the chopped nuts and chocolate chips. Pour into a greased 9×13 inch cake pan and bake at 375 degrees for 45-50 minutes. Frost with your favorite icing. Makes 24 servings.

Nutrient information without frosting: 153 calories, 4 grams protien, 8 grams fat, 19 grams carbohydrate, 2 grams fiber, 6% DV iron.
Veggie Pizza
12 inch homemade or frozen pizza crust
1 cup pizza sauce
1 cup mozz. cheese
1 cup favorite veggies finely chopped

Layer veggies over crust, cover with pizza sauce and cheese. Bake for 15-25 minutes at 400 degrees.

178 calories per slice. 8 grams of fat 9 grams of protien, 16 grams carbohydrates, 7% iron, 27% vitamin A, 23% vitamin C 11% calcium.

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