2 cups Frijoles Refritos p. 19
1 recipe Cashew Cheese p. 64
1 recpe Smooth & Tasty Salsa p. 9
1 can Olives, sliced
8 Fresh whole-grain Tortillas
Spread beans in center of tortilla. Add:
2 Tbs. Cashew Cheese
3 Tbs. Salsa
some Olives
Roll Tortilla and serve.
Serving Suggestions:
• with a vegetable tossed salad
• with guacamole
• with side of Spanish Rice
Fats (cont. from p.
26)
Saturated fats are behind
many health problems,
and should be omitted form
your diet. They are behind
heart disorders and arteriosclerosis
(hardening of the arteries).
High intake of saturated
fats have been shown to
elevate serum cholesterol,
and contribute to heart disease
and cancer. Do not consume
saturated fats! They
slow the liver’s ability to remove
arter-clogging LDL
(low-density lipopreteins)
from the blood. However, the
nomounsaturated fats aid in
removing LDl (bad fats) from
the blood stream.
Saturated fats
Saturated fat is found in
all animal products and many
vegetable oils:
Butter/lard
Poultry
Beef
Chocolate
Plam oil
Coconut
Milk/cream
Cheeses
Bacon/pork
Palm
Coconut oil
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