I love pinto beans! They are not only versatile, bursting with nutrients and delicious, but are helpful in lowering cholesterol and blunting the blood sugar response. Do you love pinto beans too?

Ingredients (choose organic ingredients when available):

3 tablespoons rice vinegar

1/3 cup onion, finely chopped

1/2 teaspoon ground cumin

1/2 teaspoon fresh cilantro or parsley, finely chopped

Pinch cayenne pepper

1 1/2 cups cooked pinto beans or 1 (15 ounce) can organic pinto beans, drained and rinsed

1/2 cup coconut water

1 1/2 tablespoons fresh lime juice

Directions:

In a medium saucepan over medium heat, add onion and vinegar and sauté until onions are translucent. Stir in cumin, cilantro (or parsley) and pepper and cook for about 30 seconds. Add beans and stir in coconut water. Remove from heat and place in a bowl. Stir in lime juice and with a fork mash some of the beans. Serve as a spread or make your own quesadillas with whole wheat wraps. Read the ingredient label of the wraps and make sure the first ingredient is a whole grain and that there are not added saturated fats. Serve with chopped tomatoes and shredded romaine lettuce.

Serves 4

Nutrition Facts per serving: 279 calories, less than 1 gram fat, 15 milligrams sodium, 1144 milligrams potassium, 11.5 grams dietary fiber, 50 grams carbohydrates, 15.6 grams protein, high in calcium, vitamin C, B vitamins, selenium, magnesium, fiber and iron.