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that are a good source of fiber

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Lobio Tkemali
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Lobio tkemali, a Georgian red bean dish dressed cold in a tangy sauce of prunes, tamarind, and balsamic, spiked with coriander, fenugreek, and chili. A vegan Caucasian bean salad bright with cilantro.

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Macaroni with Beans & Tuna
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Cold pasta salad combines elbow macaroni with flaked tuna, red kidney beans, onion, parsley, and shredded Swiss cheese in a sharp white-vinegar vinaigrette. Italian-inspired protein-packed salad.

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Madam Russell Baked Beans
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Traditional New England baked beans with white beans, salt pork, molasses, and brown sugar, baked low and slow for five hours. Authentic recipe from Methodist preacher Madam Russell.

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Mama Lan's Vietnamese Stir-Fried Crabs
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Vietnamese stir-fried blue crabs with lemongrass, garlic, ginger, serrano chiles and scallions. Mama Lan's famous fiery seafood feast served in crispy fried shells.

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Maple Breakfast Cake
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Maple breakfast cake sweetens a tender cake-flour and whole-wheat batter entirely with pure maple syrup, dusted with cinnamon and drizzled with extra maple before baking.

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Maple Syrup Brown Bread
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Steamed maple syrup brown bread blends cornmeal, graham flour, buttermilk, and pure maple syrup with raisins. Traditional New England brown bread, steamed or baked. Pairs with baked beans.

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Mexican Bean Sandwich
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This combination of raw vegetables and seasonings makes a tasty sandwich that's high in fiber and low in fat.

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Mexican Mince (Marguerite Patten)
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Mexican mince from Marguerite Patten combines ground beef with kidney beans, sweetcorn, tomatoes, and chili powder. A British wartime-era spin on chili served over rice or pasta.

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Microwave Apple Crisp
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Microwave apple crisp with Granny Smith apples under a brown sugar oat topping with cinnamon and nutmeg. A warm, spiced dessert ready in just over 20 minutes, no oven needed.

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Mocha Cream (Marguerite Patten)
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Mocha cream baked custard with melted chocolate, coffee, eggs, and cream, slow-baked in a water bath. Topped with whipped cream, almonds, and grated chocolate.

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Moong Samosa (Mung Bean Pastry)
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Moong samosa filled with spiced mung beans, asafetida, mustard seeds, and amchur (green mango powder), deep-fried in ghee until golden. A vegetarian Indian snack with bold, tangy flavor.

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New Orleans Black Muffins
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These delicious muffins made with whole wheat flour and pecans make the perfect snack before dinner.

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Oatmeal Burger Buns
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Homemade oatmeal burger buns with whole wheat flour, molasses, and brown sugar. Hearty, slightly sweet, and sturdy enough to hold a loaded burger without falling apart.

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Pasta with Ricotta-Walnut Sauce
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Pasta with ricotta-walnut sauce blended from ricotta, yogurt, walnuts, garlic, and Parmesan with fresh herbs. A creamy, no-cook pasta sauce lighter than traditional Alfredo.

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Pea, Bean & Potato Soup
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Hearty pea, bean, and potato soup with black beans, shallots, and a thick rustic texture. A Native American-inspired one-pot soup that simmers low and slow.

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