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Program #173
Guest: Lizzie Marie Likness


A super simple and quick lunch or dinner. 2 servings.

1 (2.8 ounce) can Italian tuna, packed in olive oil
1 (15 ounce) can Cannellini beans, drained and rinsed
2 tablespoons Red onion, minced
2-3 tablespoons Red wine vinegar
To taste Sea salt and pepper

Empty tuna into medium bowl, add pinch of salt and pepper. Break up tuna with fork; gently mix in beans and onions. Add 2 tablespoons vinegar. Mix gently, adjust flavor with more vinegar, salt and pepper.

Optional ingredients: Serve by itself or on top of a sliced apple or pear. Delicious served over baby spinach. Add cherry tomatoes, fresh basil leaves or quartered artichoke hearts (non-marinated).

Marinated Berries

2 pints Fresh berries (use your favorites), washed and rinsed
1 tablespoon Balsamic vinegar
3 tablespoons Organic sugar

Place all ingredients into bowl, carefully mix. Cover bowl with plastic wrap, refrigerate 30 minutes. Mix gently before serving.

Optional ingredients: Serve by itself, on top all-natural vanilla ice cream, whole grain pancakes, etc.

Fruit Cooler

2 cups Strawberries, washed, rinsed, halved
1 cup Watermelon, cubed
1 tablespoon Organic sugar or raw honey
1 cup Crushed ice
Splash of Pellegrino (sparkling water)

Place first 4 ingredients into blender, blend until smooth. Pour into glasses and top with a splash of sparkling water. Cooler can be poured into popsicle molds and frozen for a chilled treat.

Turkey Taco Wraps

2 slices Boarshead or Applegate deli turkey
2 red Boston lettuce leaves, rinsed and dried
2 slices provolone cheese or sprinkling of shredded cheese
1/4 cup canned black beans, drained and rinsed
To taste all-natural salsa

Layer 1 slice each of turkey and cheese, top with half of the black beans and salsa into lettuce leaf and wrap up (like a taco shell).

Optional ingredients: Replace salsa with Dijon mustard, replace black beans with other beans or add sliced veggies
Joanne and Lizzie Marie cook up some turkey wraps
The turkey taco wraps: just replace the taco shell with a lettuce leaf.
The taco wraps can be a bit messy.