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Bean Salad
Cooking with Dry Beans
Potato Salad
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Bean Salad - Quick & simple high protein salad

Cut green beans - 284 ml , 14 oz can

kidney beans - 398 ml, 12 oz can

Corn - 341 ml

1 x onion, thinly sliced

1 x green pepper, chopped

Vinegar 1/4 cup 50 ml

Oil 2 Tbsp.25 ml

Sugar 3 Tbsp. 45 ml

Salt & pepper

Drain and rinse canned beans. In a large bowl mix beans, corn, onion and green pepper. Add vinegar, oil and sugar together. Pour over salad and mix. Add salt & pepper according to taste.

Makes 6 servings.


Cooking with Dry Beans

You can save even more pennies by cooking with dry beans instead of canned beans. Dry beans are approximately 1/2  the cost of cooked beans. Take the dry beans and soak them before cooking. Soak 1 cup (250 ml) of dry beans in 3 cups (750 ml) of water for 12 hours. Boil gently for 3 minutes, then remove from heat and let stand one hour.


-Coleslaw - A fast and easy favourite loaded with vitamins A & C

Cabbage, 2 cups - shredded 500 ml

Carrot , 1 cup - shredded 250 ml

Onion , sliced 1/2 cup 125 ml

Plain yoghourt , 1/2 cup 125 ml

Mayonnaise , 1/4 cup

Sugar , 2 Tbsp.50 ml

Salt & pepper , 25 ml

In a bowl through in some cabbage, carrot and onion. In a small bowl add and stir together the yoghourt, mayonnaise and sugar. Pour over salad and toss. Season with salt & pepper to taste. Make sure to cover and refrigerate.

Makes 4 servings


Potato Salad - This is great served cold or warm.

Potatoes, 4 large

Eggs ,2

Onion,1 finely chopped

Celery stalk, 1, finely diced

Mayonnaise, 1/2 cup

Prepared mustard, 1/2 tsp.

Salt ,1/4 tsp.2 ml as desired

Pepper , 1 ml as desired

Peel potatoes and cut into even cubes. Place in suitable pot with eggs and then cover with water. Bring it to boil, then reduce heat and let boil for 15 minutes. Take off stove and drain water from pot. Remove eggs and rinse under cool water. Peel eggs and cut into quarters. In a bowl put onion, celery, mayonnaise, mustard, salt and pepper, then put some mix dressing with eggs and potatoes. Serve warm or cold.

Makes 4 servings.

To boil potatoes, first peel and cut into even sized pieces. Place in a pot. Add enough water to just cover potatoes. Bring to a boil, cover and reduce heat. Boil for 15 minutes or until tender.


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