Legumes are nutrient packed, especially with soluble fibre that reduces blood cholesterol readings. Bean dips have become popular of late, but many taste alike. This change-of-pace version, a taste of the Southwest, is delicious with baked tortilla chips or vegetable crudités. 2 cans (540 ml/19 oz) black beans, rinsed and drained

3 tbsp chopped fresh cilantro 45 ml

3 tbsp chopped red onion 45 ml

3 tbsp fresh lime juice 45 ml

1/2 cup chopped tomatoes 125 ml

1 clove garlic, chopped 1

1-1/2 tsp cumin 7 ml Hot pepper sauce Salt and freshly ground pepper

In food processor, purèe black beans, cilantro, onion, lime juice, tomatoes, garlic and cumin. Season with hot sauce, salt and pepper to taste. Cover and refrigerate for at least two hours to allow flavours to blend. Serve with baked tortilla chips. Makes 3-1/2 cups (875 ml), or 8 to 10 servings.

Per-serving nutritional information: calories: 60; protein: 3 g; fat: 2 g; saturated fat: less than 1 g; carbohydrate: 11 g; dietary fibre: 4 g; sodium: 157 mg.

Salmon, Avocado and Arugula Pinwheels

Elegant enough for entertaining but easy enough for a quick family meal. And this recipe supplies omega-3 rich fats. 1/3 cup light cream cheese 75 ml

4 tsp honey mustard 20 ml

3 large whole grain flour tortillas 3

1 cup flaked cooked salmon (about 6 oz/150 g) 250 ml

2 tbsp finely chopped red onion 25 ml

1 small (California) avocado, cut in thin slices 1

1 cup baby arugula 250 ml Salt and freshly ground pepper Arugula for garnish

In small bowl, mix together cream cheese and mustard. Set aside. Place one tortilla on work surface. Spread 1/3 of cream cheese-mustard mixture over tortilla, leaving 1-inch (2.5-cm) border at the top of the tortilla. Layer 1/3 of salmon over cream cheese; repeat with 1/3 of onion, avocado and arugula. Season with salt and pepper. Roll up jelly-roll style and wrap tightly with plastic wrap. Repeat with the remaining tortillas and filling; refrigerate at least two hours.

Before serving, place tortillas on cutting board and cut each one into eight pieces. Trim ends if necessary. Place on platter lined with the remaining arugula and serve. Makes 6 servings.

Per-serving nutritional information: calories: 103; protein: 13 g; fat: 11 g; saturated fat: 3 g; carbohydrate: 25 g; dietary fibre: 3 g; sodium: 267 mg.

Glazed Spicy Nuts and Cranberries

Nuts are a favourite for parties, but many commercial roasted varieties are made using less healthful oils and plenty of salt. This preparation is a definite palate pleaser and will become a favourite.

1 cup raw almonds (about 4 oz/125 g) 250 ml

1 cup raw walnuts (about 4 oz/125 g) 250 ml

1 tbsp chopped fresh rosemary 15 ml

2 tsp brown sugar 10 ml

1 tsp ground coriander 5 ml

3/4 tsp salt 4 ml

1/2 tsp cayenne pepper 2 ml

1 large egg white 1

1 cup dried cranberries 250 ml

In 300 F (150 C) oven, roast nuts on baking sheet for 12 to 15 minutes or until golden.