Monster Mash


  • 3 cups water
  • 1 cup dry pinto beans, rinsed and soaked overnight
  • onion powder to taste
  • garlic powder to taste
  • salt and pepper to taste
  • 1/2 cup cheddar cheese, shredded


  1. In a medium saucepan, bring 3 cups water and soaked beans to a boil.
  2. Reduce heat and simmer, covered until tender, about 1 hour.
  3. Drain beans, saving 1/2 cup of cooking liquid.
  4. Mash beans with cooking liquid until smooth.
  5. Mix in seasonings to taste.
  6. Sprinkle with cheese and serve warm.

Nutritional Information
(per serving)

  • Calories 159
  • Fat 3.6 g
  • Protein 10 g
  • Carbohydrates 23 g
  • Fiber 8 g
  • Calcium 106 mg
  • Iron 2 mg
  • Vit A 20 mcg
  • Vit C 1 mg
  • Folate 147mcg

For other kid friendly recipes, visit: “Let’s Cook with Kids – Vamos a Cocinar con los Niños” by Northeast Valley Health Corporation

Health Tips

Don’t let your diabetes stop you from enjoying holiday celebrations and travel. The most important step in managing your diabetes during the holidays is preparation. The Centers for Disease Control and Prevention (CDC) recommends the following tips to help ensure you have a healthy and happy holiday season.

For the Party Goers

  • Eat a healthy snack before heading out to parties. This will help you avoid overeating.
  • Ask what food will be served so you can see how it fits into your meal plan. Offer to bring a nutritious dish to share with others.
  • When at a buffet, fix your plate and move to another room away from the food. You are more likely to graze when food is nearby.
  • Watch your portions and munch on some raw veggies.
  • Go for low-calorie drinks such as sparkling water, unsweetened tea, or diet beverages, If you choose to drink alcohol, talk with your doctor about whether alcohol is safe for you and at what amount.
  • Choose turkey or other lean meats. Watch out for honey glazed hams.
  • Enjoy side dishes which are light on butter, dressing, and extra fats and sugars.
  • Fruit makes a great dessert! Choose it over other desserts which are high in fat, cholesterol, and sugar.
  • Focus on friends, family, and activities instead of food.
  • Take a walk after a meal or join in the dancing at the party.
For the Traveler

  • Pack twice the amount of diabetes supplies you expect to need in case of travel delays.
  • Place all diabetes supplies in carry-on luggage. Keep medications and snacks at your seat for easy access. Don't store them in overhead bins.
  • Have all syringes and insulin delivery systems (including vials of insulin) clearly marked with their preprinted label. Keep it in the original pharmacy labeled packaging.
  • Keep snacks, glucose gel, or tablets with you in case your blood glucose drops.
  • Make sure you keep your medical insurance card and emergency phone numbers handy, including your doctor's name and phone number. Carry medical identification that says you have diabetes.
  • Keep time zone changes in mind so you'll know when to take medication.
  • If you use insulin, make sure you also pack a glucagon emergency kit.
  • Keep your insulin cool by packing it in an insulated bag with refrigerated gel packs.
  • If traveling by air and a meal will be served, call ahead for a diabetic meal. If the airline doesn't offer a meal, bring a nutritious meal yourself. Make sure to pack snacks in case of flight delays.
  • Keep yourself hydrated by having plenty of water with you. Remember water bottles are not allowed through airport security however, you can take an empty bottle through and fill it up at a drinking faucet near your boarding gate.
  • Check your blood sugar levels more often than usual. A changing schedule can affect your levels.
  • Continue to stay physically active, even if you can only get in a 10-15 minute walk at a time.

Information cited from Accessed 11/21/2013

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