Makes: 1 serving

Active Time: 10 minutes

Total Time: 10 minutes


2 tablespoons canned nonfat refried beans

1 slice whole-wheat bread, toasted

1 tablespoon prepared salsa

1 tablespoon shredded cheese, such as Mexican blend or Jack

1 scoop/packet Pinnaclife Prebiotic Fiber


1. Mix beans and prebiotic fiber. Spread on toast. Top with salsa, then cheese. Microwave on High until the cheese is melted and the beans are hot, about 45 seconds.

Per serving: 123 calories; 3 g fat (2 g sat, 1 g mono); 6 mg cholesterol; 17 g carbohydrates; 1 g added sugars; 7 g protein; 15 g fiber; 392 mg sodium; 222 mg potassium. Source: EatingWell: September/October 2010 (Hy-Vee Dietitians)

Southwestern Layered Bean Dip

Makes: 12 servings, about ½ cup each

Active Time: 20 minutes

Total Time: 20 minutes


1 (16-ounce) can nonfat refried beans, preferably “spicy”

1 (15-ounce) can black beans, rinsed 4 scallions, sliced ← (scallions are green onions) ½ cup prepared salsa

½ teaspoon ground cumin

½ teaspoon chili powder

¼ cup pickled jalapeño slices,

chopped 1 cup shredded Monterey Jack, or Cheddar cheese

½ cup reduced-fat sour cream

1 ½ cups chopped romaine lettuce

1 medium tomato, chopped

1 medium avocado, chopped

¼ cup canned sliced black olives, (optional)

3 scoops/packets of Pinnaclife Prebiotic Fiber


1. Combine refried beans, black beans, scallions, salsa, cumin, chili powder, Prebiotic fiber and jalapeños in a medium bowl. Transfer to a shallow 2-quart microwave-safe dish; sprinkle with cheese.

2. Microwave on High until the cheese is melted and the beans are hot, 3 to 5 minutes. 3. Spread sour cream evenly over the hot bean mixture, then scatter with lettuce, tomato, avocado and olives (if using).

Tips & Notes Make Ahead Tip:

Prepare through Step 1, cover and refrigerate for up to 1 day. To serve, continue with Steps 2 & 3. Per serving: 146 calories; 7 g fat (3 g sat, 3 g mono); 12 mg cholesterol; 15 g carbohydrates; 7 g protein; 5 g fiber; 288 mg sodium; 164 mg potassium.

Source: EatingWell: January/February 2007 (Hy-Vee Dietitians)

Hot Chile Grilled Cheese

Serves: 4

All you need:

4 poblano peppers (see Note) Olive oil

1 (14-ounce) can no-salt-added pinto beans

3 tablespoons salsa

½ tsp cumin

½ tsp chili powder

1/8 teaspoon salt

½ cup shredded Cabot Light Jalapeno cheese

2 tablespoons plain Greek yogurt

3 scallions, sliced

2 tablespoons chopped fresh cilantro

8 slices whole grain bread Guacamole for serving, if desired

3 scoops/packets of Pinnaclife Prebiotic Fiber

All you do: 1. Preheat oven to 400 degrees. Rub the poblanos with olive oil. Place on a baking sheet and roast for about 15 minutes or until the skin has blistered. Place peppers in a microwave-safe bowl, cover with plastic wrap and let stand, covered, until cool enough to handle. 2. Meanwhile, combine beans, salsa, cumin, chili powder, 2 scoops/packets of Pinnaclife Prebiotic Fiber and salt in a medium bowl. Mash the beans with a fork until they begin to form a paste (some can remain whole). 3. In a small bowl, combine cheese, yogurt, scallions, 1 scoop/packet of Pinnaclife Prebiotic Fiber and cilantro. 4. When the peppers are cool enough to handle, slice each one in half lengthwise and peel off the skin and remove the stem and seeds. 5. Heat a panini maker to high. (No panini maker? See Stovetop Variation, below.) 6. Spread 1/3 cup of the bean mixture on each of 4 slices of bread. Top with a heaping tablespoon of the cheese mixture. Place 2 pepper halves over the cheese. Cover with the remaining slices of bread. 7. Grill the sandwiches in the panini maker until golden brown, about 4 minutes. Cut in half and serve immediately with your favorite guacamole, for dipping, if desired.

Tips & Notes • Note: Dark green poblano peppers, smaller than a bell pepper but larger than a jalapeño, can be fiery or relatively mild; there’s no way to tell until you taste them. Find them near other fresh peppers at most large supermarkets. • Stovetop Variation: Place four 15-ounce cans and a medium skillet (not nonstick) by the stove. Heat 1 teaspoon canola oil in a large nonstick skillet over medium heat. Place 2 sandwiches in the pan. Place the medium skillet on top of the sandwiches, then weight it down with the cans. Cook the sandwiches until golden on one side, about 2 minutes. Reduce the heat to medium-low, flip the sandwiches, replace the top skillet and cans, and cook until the second side is golden, 1 to 3 minutes more. Repeat with another 1 teaspoon oil and the remaining 2 sandwiches.

Source: EatingWell: March/April 2010 (Hy-Vee Dietitians)

Peanut Butter Steel-Cut Oats

Serves: 8

All you need:

2 cups uncooked steel-cut oats

6 tbsp PB2 Powdered Peanut Butter

4 cups water

2 cups skim milk

4 scoops/packets of Pinnaclife Prebiotic Fiber

All you do: 1. Place all ingredients in a slow-cooker. 2. Set slow-cooker on LOW for 6 hours. You can then divide the cooked oats into containers and freeze until you are ready to eat them. 3. Reheat 2 to 3 minutes in the microwave. Nutrition facts per serving: 190 calories; 3 g fat (0.5 g sat, 0 g trans); 0 mg cholesterol; 55 mg sodium; 33 g carbohydrate; 9 g fiber; 5 g sugars; 9 g protein

Source: Adapted from (Hy-Vee Dietitians)