Recipes for the Guests of The Bridge Recovery Program

Contents

Breakfast Foods 3

Smoothies, Shakes and Juice 13

Soups 16

Lunch and Dinner 19

Desserts 56

Condiments 70

Breakfast Foods

French Toast

2 slices of Bread

1 Egg

Skim Milk

Cinnamon

Mix together all ingredients, dip bread in mixture and put on a griddle pre-heated to 350 degrees, cook on each side until golden brown.

Apple Oatmeal Muffins

1 1/4 cups whole wheat flour 2 TBS cold pressed oil

1 cup oats 2 TBS apple juice concentrate

2 tsp baking powder 4 egg whites

1 1/2 tsp cinnamon 1/2 cup skim milk

1 tsp baking soda 2 cups grated apples

1/2 tsp salt

Heat oven to 350 degrees. Grease 12 muffin pans (use cooking spray) or use paper muffin cups. Combine flour, oats baking powder, cinnamon, baking soda, and salt. Set aside. Beat eggs and add oil, apple juice concentrate, and milk; mix well. Add liquid to dry ingredients and stir just until combined. Stir in apples. Fill muffin tins 2/3 full with batter. Bake about 15-20 minutes.

There is nothing like a morning at The Bridge!

Omelet

3 eggs (use egg substitute)

1/4 cup skim milk

2 TBS chopped onion

2 TBS salsa

1 TBS chopped green pepper

Sliced mushrooms

Beat eggs and milk together. Add remaining ingredients. Pour into large frying pan with non-stick cooking spray. Cover and cook on medium heat until bubbly. Fold over and remove from pan. Season with salt and pepper to taste.

Whole Wheat Pancakes

2 cups whole-wheat flour

1 tsp baking powder

1 TBS honey

4 egg whites (use egg substitute)

1 tsp salt

1 tsp baking soda

2 TBS oil

2 cups Buttermilk

Preheat griddle to 350 degrees.

Mix all ingredients and cook on a non-stick griddle or use cooking spray.

Pancakes

4 cups whole-wheat flour

1/4 cup fructose

1/2 tsp orange peel

1/4 cup baking powder

1/2 tsp cinnamon

1 tsp vanilla

Combine all ingredients together and place in a large bowl. Add approximately 5-6 cups of water. Stir thoroughly with a wire whisk until desired consistency is reached. Spray a warmed griddle with Pam. For crepes, simply add more water. Makes 15 pancakes.

Buttermilk Crepes

1 egg plus 2 egg whites, beaten

1/2 cup low-fat buttermilk

3/4 cup water

1/2 tsp sugar

1/2 tsp salt

1 tsp canola oil

1 cup flour

Pan spray

1. Put the egg, egg whites, buttermilk, water, sugar, salt, and oil in a mixing bowl and whisk to combine. Sift in the flour and gently whisk just to combine. (Do not over mix, or the crepes will be rubbery.) If the batter is lumpy, strain it. The batter should be the consistency of heavy cream; if it is too thick, thin it with a little more water.

2. Lightly spray a crepe pan or 7-inch frying pan with oil and heat over medium heat. (When the pan is the proper temperature, a drop of water falling on it will evaporate in 2 to 3 seconds.) Off the heat, add a shot glass full or 1 small ladleful of batter (about 3 TBS) to the pan. Gently tilt and rotate the pan to coat the bottom with a thin layer of batter. (Pour back any excess: the crepe should be as thin as possible.)

3. Cook the crepe until it is lightly browned on both sides, 30 to 60 seconds per side, turning it with a spatula. As the crepes are done, stack them on a plate. For the best results, spray the pan with oil after every crepe.

Blueberry Muffins

3 cups whole-wheat pastry flour

1 1/4 tsp baking soda

1/2 cup fructose

1 1/2 cups pineapple juice

6 1/2 TBS applesauce

3 1/2 TBS baking powder

1 1/2 tsp egg substitute

1 1/2 cups blueberries, frozen

1 1/2 tsp vanilla

Combine all dry ingredients together. Stir in the wet ingredients. Spray muffin tin with Pam. Fill each tin 2/3 full. Bake at 375 degrees for 45 minutes. Makes 12 muffins.

Granola

Easy recipe: Pour as much olive oil into a large baking dish as will lightly coat as much oatmeal as you are adding. Add the oatmeal. To one box of oatmeal you will add ½ to a full bag of coconut (the more coconut and honey you add, the more moist and chewy). Add 1 teaspoon salt, or to taste, and 1-2 teaspoons vanilla. Pour approximately ½ to 1 cup honey over this and place in a preheated, 350 degree oven. As soon as the honey melts begin stirring and stir about every 5 to 10 minutes so the honey doesn’t sit on the bottom and burn. As soon as the granola begins browning, it should be done. The secret to really good, chewy granola is to not overcook it. As soon as you remove it from the oven add raisins, nuts, dried fruit, sunflower seeds or whatever else you wish to it before it cools and becomes harder to mix things into it. Serve with soymilk or sprinkle over yogurt or make parfaits by layering yogurt, fresh or thawed frozen fruit and granola or just eat as a snack. ~ Mary

Cornmeal Muffins

1 2/3 cups whole-wheat flour

1 1/3 tsp egg substitute

2 3/4 TBS fructose

1/2 cup apple juice concentrate

1 tsp baking soda

2/3 cup cornmeal

1 2/3 tsp baking powder

1/2 cup applesauce

3 1/2 TBS water

Combine all dry ingredients together. Stir in the remaining ingredients, mixing thoroughly. Spray muffin tin with Pam. Fill each tin 2/3 full with batter. Bake at 375 degrees for 30-45 minutes.

Sausage Egg Squares

1 pound turkey Italian sausage

1 medium green pepper, chopped

1 small onion, chopped

2 cups (16 ounces) small curd 1% cottage cheese

2 cups (8 ounces) shredded reduced-fat cheddar cheese

1 ½ cups egg substitute

1 cup fat-free milk

1 cup reduced-fat biscuit/baking mix

1 can (4 ounces) chopped green chilies

In a large nonstick skillet, cook sausage, green pepper and onion over medium heat until meat is no longer pink; drain. Stir in the remaining ingredients. Pour into a 13 in x 9 in x 2 in baking dish coated with nonstick cooking spray. Bake at 350 degrees for 35-40 minutes or until a knife inserted near the center comes out clean. Let stand for 10 minutes before cutting. Yield: 12 servings

Corn Polenta

1 cup coarse ground corn meal

3 cups water

¼ cup water

1 tsp. sea salt

Boil water, add polenta slowly and stir constantly till thickened. Place in individual bowls, top with pat of (soy) butter and drizzle with pure maple syrup. Place in preheated oven for 20 minutes to glaze syrup and blend flavors. Serve warm with soy milk ~ Mary

Fried Cornmeal mush:

For a treat, make polenta the night before, chill, slice, and sauté in sesame oil. Serve with maple syrup or unsweetened apple butter.

Waffles Perfect

1 cup water

1/3 cup nuts (opt.)

5 pitted dates

2 teaspoons vanilla

1 teaspoon salt

3 cups water

2 cups rolled oats

3/4 cup corn or millet flour

3/4 cup whole wheat flour

Process first five ingredients in a blender until smooth. Add remaining ingredients and continue blending until smooth. For small blenders, blend with less water, then pour into a pitcher and add remaining water. Pour onto preheated, non-stick waffle iron, using enough batter to cover grids and edges. Bake until steaming, about 12-14 minutes. For variation, blend in bananas. Serves 5.

Scrambled Tofu

1 pound tofu	2 teaspoons Liquid Aminos
1/2 pound green onions	1 1/2 teaspoons All Purpose Seasoning
1/2 cup sliced mushrooms	1 teaspoon parsley flakes
1/4 cup slivered almonds	1/4 teaspoon garlic powder
1/4 teaspoon turmeric	1/4 teaspoon onion powder

Drain tofu in a colander. Mash in bowl and mix in remaining ingredients. Bake at 350 F for 30 minutes, or simmer in a non-stick skillet for about 20 minutes, until all liquid has evaporated, stirring frequently. Best in mixed several hours before cooking, to let flavors blend. Can also be combined with a white sauce and served over toast*. Serves 4.

White Sauce

2 cups hot water	2 teaspoons onion powder
1/2 cup clean raw cashews	1/2 teaspoons salt
2 tablespoons cornstarch or arrowroot

Blend in the blender. Pour into small saucepan and simmer stirring constantly.

Energy Bars

By: Laurie

2 c. uncooked Quaker multi - grain cereal

1/2 c. raisins

1/2 c. snipped (1/2 " pieces) pitted prunes

1/2 c. coarsely chopped (unblanched) almonds

1/2 c. unsalted sunflower seeds

1 1/4 c. flour

2 tsp. cinnamon

1 tsp. baking soda

1/2 tsp. salt

1/2 c. virgin olive oil

2/3 c. brown sugar

1/4 c. egg beaters

1 c. unsweetened applesauce

2 tsp. vanilla

Preheat oven to 350'. Lightly grease a 13x9" baking pan. In a large bowl, combine the cereal, raisins, prunes, almonds, sunflower seeds, flour, cinnamon, baking soda and salt. In another bowl, whisk the oil, brown sugar and egg until blended. Stir in the applesauce and vanilla. Add the dry ingredients, stirring just until blended. Spread the batter in the pan and bake for 35 to 40 minutes or until golden brown. Cool until lukewarm on a wire rack before cutting into bars. About 24 bars.

Donna's Bridge Muffins

By: Jenn

2 cups boiling water

1 cup shortening, non-butter flavored

2 cups 100% Bran Flakes

4 cups All Bran

2 1/2 cups fructose

1 cup egg beaters

1 qt. buttermilk

3 cups whole-wheat flour

2 cups all purpose flour

4 tsp. baking soda

1 1/2 tsp. salt

Fruit (optional)

Mix together water and shortening and let stand until shortening in melted. Mix all remaining ingredients and stir well. Add fruit at this time, try anything you would like Craisins, raspberries, shredded cucumbers, nuts these are just some of my favorites. Get creative and just add as much for your taste. Bake in muffin pans sprayed with Pam in a 400-degree oven for 15 min. Hint - Let stand in trays once removed from the oven for at least another 5 additional minutes.

Batter will keep 6 weeks in the fridge in a covered container. Makes 4-6 dozen muffins. You can divide the batter and make two or three different kinds of muffins.

If you like to use fresh berries place them in the freezer then mix them in frozen. The berries will stay whole and get squished when you mix them in the batter.

Sunshine Carrot Muffins

By: Laurie

1 1/2 cups whole-wheat flour

1/2 cup all purpose flour

1/4 cup fructose

1 Tbls. baking powder

1 tsp. salt

1 cup grated raw carrots

3/4 cup soymilk

1/2 cup chopped nuts

1/4 cup virgin olive oil

1/4 cup egg beaters

1 tsp. grated orange peel

Into a bowl, sift together flour, sugar, baking powder and salt. Mix together carrot, milk, nuts, oil, egg and orange peel. Add carrot mixture all at once to flour mixture, stirring just until dry ingredients are moistened. Fill greased muffin cups 2/3 full. Bake at 425' for 20 - 25 min. Makes 12 muffins.

Granola Recipe

By: Jenn

5 cups old fashioned oats

1/3 cup virgin olive oil

Mix ingredients together and then add spices.

3-4 dashes of all spice

3-4 dashes of nutmeg

1 tsp. cinnamon

Mix together - Add remaining ingredients and mix well.

1 tsp. Vanilla

1/2 cup honey - the more honey you add, the moister your granola will be, use to your taste.

1/2 cup Craisins

Add remaining ingredients to your taste -

Apple - cubed

Sunflower seeds

Cashews - Broken not chopped

Slivered almonds

Dried apricots - cut in smaller pieces

M&M's - not too many :)

Coconut - Also good for making your granola more moist

Once you have added all your other ingredients, spread granola on a cookie sheet and bake for 2 hours on 200'. Let cook for 1 hour and then pull out and mix granola every 15 min. after until done.

Pear French Toast

By: Jenn

1/4 cup brown sugar

3 Tbls. soy butter

1 1/4 tsp. cinnamon

3 medium ripe pears, peeled and sliced

3/4 cup egg substitute

3/4 cup soy milk

1 tsp. vanilla extract

1/4 tsp. ground nutmeg

6 slices wheat bread (whole wheat French bread is the best)

In a skillet, combine brown sugar, butter, and cinnamon; cook over med. heat until sugar is dissolved. Add pears; cook until tender.

In bowl, combine eggs, milk, vanilla, and nutmeg. Dip bread in egg mixture to coat each side. Melt remaining butter in a skillet. Fry bread over medium heat for 2 minutes on each side or until golden brown. Top with pear mixture.

Smoothies, Shakes and Juice

Smoothies

Smoothies are quick and easy and a great energy booster!

Begin with a blender ½ full of ice. Add enough juice to cover ice, I prefer pineapple or apple juice. Add 1-2 bananas. Add 1-2 Tablespoon powdered soy protein or other types of protein powders such as whey or other supplements. Add 1-2 Tablespoons ground flaxseed, if desired. This is the basic recipe. You can substitute the fruit juices and/or the fresh, frozen or canned fruit to change the flavors. You can also add honey or other healthy sweeteners if you want it sweeter. I don’t think it needs extra sweeteners though.

Citrus Smoothie

2 pineapples, peeled and sliced

10 oranges, sliced

1 1/2 TBS lemon juice

2 pink grapefruit, sliced

Put all ingredients in a blender or food processor and mix until combined. Strain to remove any membranes. Serve chilled.

Chocolate Soy Smoothie

By: Jenn

1 cup of ice

1/2 cup soymilk

2-3 Tbls. Carob chocolate - Health Food Store

1 Banana, frozen, peeled, and cut into chunks

1 Tbls. fructose - or to your taste

Combine all the ingredients in a blender. Cover and pulse on and off until the mixture starts to swirl evenly. Blend on high for 20 seconds, or until the drink is smooth.

Orange Smoothie

By: Jenn

2 Oranges

1 Banana

2 Tbls. Honey

1 - 2 cups ice

Place oranges in blender first blended for just a minute. Add banana and honey, blend well. Now add ice 1-2 cup at a time until smoothie is blended to your desired consistency.

Carrot Apple Juice

2 ounces fresh apple juice

2 ounces fresh carrot juice

1 small apple, coarsely chopped

3 ice cubes

Combine all ingredients in blender and mix thoroughly. Serves 1.

White Lightning

3 cups white grape juice

1 cup grapefruit juice

1 40-ounce bottle of cranberry juice cocktail

1 lemon, sliced

Combine juices and lemon in a large saucepan. Bring to a boil. Cover and simmer for 10 minutes. Remove lemon slices. Serve hot in mugs. Serves 16.

Fruit Cooler

1 cup cold milk

1 medium banana, sliced

1/2 cup orange juice

1/2 cup unsweetened pineapple juice

Mix milk and banana in blender. Add remaining ingredients and mix again. Serves 3.

Orange Delight

1 cup orange juice

1/2 banana

1 cup apple juice

1 tsp honey

Cinnamon

1 cup crushed ice

Blend at high speed until frothy. Serves 2.

Banana Strawberry Shake

2 bananas, sliced

2 1/4 cup strawberries, halved

2 1/2 TBS oatmeal

2 1/2 cups yogurt

Put all ingredients in a food processor or blender until combined and creamy.

Mixed Berry Yogurt Shake

1 cup low-fat milk, chilled

1 cup low-fat plain yogurt

4 ounces mixed summer fruits

1 tsp rosewater

A little honey to taste

1. Blend the milk, yogurt, fruits and rosewater in a food processor.

2. Add honey to taste if necessary, depending on the sweetness of the fruits. Pour into two glasses.

Soups

Split Pea Soup

2 cups split peas

1/2 cup carrots, diced

1/2 onion, diced

1/2 tsp margarine

1/2 cup chicken flavored broth base

1 tsp hickory smoke flavoring

6 cups water

1/2 cup celery, diced

1 tsp garlic granules

1/2 tsp basil

1/8 tsp black pepper

Rinse split peas and place in a large kettle with the remaining ingredients. Bring to a simmer. Cover loosely and cook until peas are tender. 1 to 2 hours. Makes 6 servings.

Lentil Soup

3/4 cup lentils

3 3/4 TBS beef flavored broth base

1/3 cup onion, diced

3/16 tsp white pepper

2/3 cup celery, diced

2/3 cup carrots, diced

1/3 tsp garlic granules

1/2 TBS parsley

Soak the lentils overnight. Drain the water off and rinse the lentils. Add enough water to get to the right consistency. Cook for 1 hour. Add all of the remaining ingredients. Simmer for 30 minutes. Add the parsley immediately before serving. Serves 5.

Cold Weather Miso Soup

2 ½ c. water

1/2 c. sliced carrot

1/2 c. sliced kale or watercress

1 green onion, sliced fine

1 T. barley miso (2 year, unpasteurized variety)

Warm Weather Variations:

Substitute juicer vegetables—Chinese cabbage, fresh corn, radishes, green beans, or crookneck squash. Try a lighter miso—such as low-salt Chick Pea Miso. Cut a 3” strip of wakame into small pieces (use scissors, or soal, then slice with a knife) Bring water to a boil, add wakame and carrot, and simmer 15 minutes. Add kale and cook 5 minutes, then add green onion and simmer briefly. Turn off the heat, and dissolve miso into the soup by stirring it through a strainer.

Veggie Soup

Begin with diced, raw carrots, diced celery and chopped onion. Place in a large pot, cover with water and bring to a boil. Reduce heat and simmer until carrots are tender, but not mushy. As this is simmering, chop whatever other veggie’s you wish to add and add. Some good things are: chopped kale, chopped spinach, green beans, corn, etc. Add a can of chopped, crushed stewed tomatoes. Optional: Add 1 tablespoon Red Miso. You can also add any grains you wish: Barley, cooked rice (brown of course), millet, etc. Potatoes are good for a healthier, winter soup. ~Mary Russell

Cream of Wild Rice Soup

1 large onion, chopped

1 large carrot, shredded

1 celery rib chopped

¼ cup butter or stick margarine

½ cup all-purpose flour

8 cups chicken broth

3 cups cooked wild rice

1 cup cubed cooked chicken breast

¼ teaspoon salt

¼ teaspoon pepper 1 cup fat-free evaporated milk

¼ cup snipped chives

In a large saucepan, sauté the onion, carrot and celery in butter until tender. Stir in flour until blended. Gradually add broth. Stir in the rice, chicken, salt and pepper. Bring to a boil over medium heat; cook and stir for 2 minutes or until thickened. Stir in milk; cook 3-5 minutes longer. Garnish with chives. Yield: 10 servings

Navy Bean Soup

8 cans Northern White beans

2 cups Turkey Ham (Chopped)

1 med. Onion (Chopped)

1 Bay leaf

½ tsp. Pepper

2 Tbl. Chicken Bullion

1 tsp. Sage

In Large pot sauté onions in a bit of olive oil. Add bay leaf and pepper. Pour ham, beans and juice into pot. Add sage and chicken bullion. Simmer on low for 1 hour.

Lunch and Dinner

Chicken – Yogurt Enchilada Casserole

1 Cup nonfat yogurt

1 Cup low fat cottage cheese

2 Garlic cloves

2 teaspoons chili powder

2 teaspoons sugar

2 teaspoons cornstarch

1 teaspoon butter

¼ Cup flour, all-purpose

2 Cups low sodium chicken broth

1 can green chilies – diced

12 Corn tortillas

2 Cups Chicken – cooked and cubed

1 onion – chopped

½ Cup Monterey jack cheese – shredded

1. In blender or food processor, puree yogurt, cottage cheese, garlic, chili powder, sugar and cornstarch. Set aside.
2. Melt butter in a 2 quart pan over medium high heat. Add flour and 1/3 cup water, stir until just bubbly. Whisk in broth. Bring to a boil, stirring. Remove from heat. Let cool 5 minutes. Whisk yogurt mixture into flour mixture and then stir in chilies. Cover the bottom of a 9 x 13 inch baking dish with 1/3^rd of the mixture.
3. Dip tortillas one at a time into hot water. Drain briefly. Cut into 1-inch wide strips. Scatter half the tortilla strips all over the yogurt-flour mixture in the baking dish. Cover with half of the remaining yogurt-flour mixture over this. Top with remaining tortilla strips, followed by the remaining yogurt-flour mixture and jack cheese.
4. Cover dish tightly with foil and bake in a 400-degree oven for 30- minutes. Uncover. Continue to bake until mixture is golden brown on top and appears firm in the center when the dish is gently shaken (15 to 20 more minutes).

Lemon Rice

2 Cups cooked brown rice in chicken broth instead of water.

5 cloves minced garlic

1 grated lemon rind

¼ chopped green onion

1/8 cup low fat margarine

1 tsp. Lemon juice

Sauté the last 5 ingredients together and add to cooked rice. Serves 2 people

Stuffed Cabbage Rolls

4 lg. Cabbage leaves	Squash
Pork or chicken	Green diced Chiles
Mushrooms	2 Cups cooked rice
Zucchini	1 can tomato sauce

1. Boil cabbage leaves until they are still a little crisp
2. Cook your rice and add your meat and veggies and tomato sauce.
3. Put ½ Cup mixture on your leaf and roll and place in baking pan. Top with more tomato sauce to prevent drying.
4. Bake for 20 minutes at 350 degrees. Serves two

Yam or Squash Enchiladas

Cook 4 yams (or equivalent winter squash) till tender. Remove skins and mash. Add 1 can corn, or 1 ½ cups fresh corn. Add ½ cup chopped onions, 1-2 cans chopped Ortega peppers, ¼ cup chopped olives (optional) and 1-1/2 cups cooked brown rice. Mix well.

Spread some Enchilada sauce (store bought) in the bottom of a casserole dish. Dip whole wheat Tortillas in sauce, coating front and back, and then take about 2/3 cup of sweet potato mixture and put in the center of each tortillas. Roll it up. Place rolled tortillas filled with sweet potato mixture alongside each other in casserole dish. Grate small amount of soy cheese over top. Cover and bake 30-40 minutes at 350 degrees, or till heated through.

Chicken Fajitas

2 Boneless/skinless chicken breasts

¼ Cup green peppers

¼ Cup diced carrots

¼ Cup spinach

½ Cup broccoli

¼ Cup zucchini

1 Cup cooked rice

¼ Cup chicken Broth

4 Flour tortillas

Cook the chicken and veggies.

Shred chicken and mix together.

Heat tortillas. Place ½ cup mixture in tortilla and roll it up.

Serves 2 people.

Seafood Cakes

1 can (12 ½ oz.) tuna in water, drained

½ cup light Miracle Whip dressing

¼ cup Dijon mustard

¼ each finely chopped celery, green onion and green pepper

1 jar (2 oz.) chopped pimiento. Drained

½ tsp. each salt and black pepper

1 ¼ cups dry breadcrumbs, divided

Pan spray

Mix tuna, dressing, mustard, vegetables, pimiento, seasonings and ½ cup of the breadcrumbs. Shape mixture into 15, 2 inch, balls. Roll in remaining ¾ cup breadcrumbs, coating well. Flatten balls into small patties. Refrigerate 30 minutes. Heat ½ cup oil or pan spray in large skillet over medium-high heat. Add tuna patties. Cook 5 minutes on each side or until golden brown, adding additional oil or spray as needed. Remove from skillet; drain on paper towels. Make 8 servings.

Salmon with Mediterranean Vegetable Medley

6 oz. dried fettuccini or linguini, cooked and drained

1 medium yellow summer squash, thinly sliced

1 Tbls cooking oil

1 can (14 ½ oz) DelMonte Diced Tomatoes with garlic & onion.

1 can (14 ½ oz) Del Monte cut green Italian Beans, drained

¼ cup pitted ripe olives, halved

4 (4 oz each) skinless salmon fillets, ¾ inch thick

Freshly ground pepper

1. Cook pasta according to package directions; drain.

2. Preheat broiler, cook and stir squash in hot oil in large skillet 2 minutes.

Add undrained tomatoes, beans and olives; bring to a boil. Reduce heat, simmer, uncovered, 5 minutes or until thickened slightly.

3. Meanwhile, season salmon with pepper. Place salmon on greased unheated rack of broiler pan. Broil 4 inches from heat 6-8 minutes or until fish flakes easily with fork.

4. Divide pasta among 4 plates. Top with salmon and vegetables

Broccoli and Cheese Casserole

30 Ounce pkg frozen, chopped broccoli

½ cup fat-free egg substitute

1-10 ½ oz can reduced fat cream-of-mushroom soup

1 cup fat-free mayonnaise

½ cup low-fat cheddar cheese, shredded

2 tabls onions, minced

dash of black pepper

d6 reduced fat Ritz crackers, crushed

1. Preheat oven to 350 degrees.

2. Spray a 2-quart casserole dish with non-stick spray. Set aside.

3. Cook broccoli according to package directions.

4. Combine broccoli, egg substitute, soup and mayonnaise in a large bowl. Stir.

5. Add cheese, onions and pepper to the broccoli mixture, stir.

6. Pour the broccoli-cheese mixture into the prepared casserole dish.

7. Crush and sprinkle crackers over the top of mixture.

8. Bake at 350 degrees for about 30 min. or until sauce is hot and bubbly.

Cold Veggie Pasta

Pasta	Tomato
Fat-Free Italian Dressing	Onion
Carrots	Cucumber
Celery	Green Olives

Cook pasta according to directions on package. Drain and rinse with cold water, put pasta in large mixing bowl. Add enough dressing to coat all the pasta, let stand while you cut veggies into bite size pieces, add to pasta put more dressing in to coat veggies, chill for one hour. Enjoy!!

Baked Squash with Parmesan

1 medium spaghetti squash

8 TBS butter

3 TBS mixed herbs such as parsley, chives and oregano, chopped

1 garlic clove, crushed

1 shallot, chopped

1 tsp lemon juice

1/2 cup Parmesan cheese, freshly grated

Salt and black pepper

1. Preheat oven to 350 degrees. Cut the squash in half lengthwise. Place the halves; cut side down, in a roasting pan. Pour a little water around them, and then bake for about 40 minutes until tender. Do not allow to burn--cover with foil if necessary.

2. Meanwhile, put the butter, herbs, garlic, shallot and lemon juice in a food processor and process until thoroughly blended and creamy in consistency. Season to taste.

3. When the squash is tender, scrape out any seeds and cut a thin slice from the base of each half, so that they will sit level. Place the squash halves on warmed serving plates.

4. Using a fork, pull out a few of the spaghetti-like strands in the center of each to make room for filling. Add a dollop of herb butter; then sprinkle with a little bit of the grated Parmesan. Serve the remaining herb butter and Parmesan separately, adding them as you pull out more strands

Tuna Pockets

1 can tuna (packed in water)	1/8 cup chopped green onions
2 stalks celery finely chopped	1 pkg. whole-wheat pita pockets
1/4 cup light miracle whip	1 cup cooked brown rice (optional)
1/4 cup plain nonfat yogurt

Combine all ingredients. Stuff pita pockets adding sliced tomatoes, green peppers, sprouts and lettuce.

Cranberry Apple Acorn Squash

2 medium acorn squash

1 cup chopped cranberries

1/2 tsp grated orange peel

1/4 cup brown sugar

3 TBS melted butter

1 cup chopped apples

Preheat oven to 350 degrees. Cut squash in 1/2 lengthwise, remove seeds. Place cut side down in shallow, greased baking pan, bake 40 minutes. Turn cut side up. In a bowl, mix remaining ingredients. Spoon into squash. Bake 30 minutes or until squash is tender.

Broccoli and Cauliflower Gratin

1 small cauliflower	1 tsp whole-grain mustard
1 small head of broccoli	2 TBS whole wheat bread crumbs
1/2 cup plain yogurt	Salt and freshly ground black pepper
1 cup cheddar cheese, grated

1. Break the cauliflower and broccoli into florets and cook in lightly salted boiling water for 8-10 minutes, until just tender. Drain well and transfer to baking dish.

2. Mix together the yogurt, grated cheese and mustard, then season the mixture with salt and pepper and spoon the sauce over the cauliflower and broccoli.

3. Preheat the broiler to moderately hot. Sprinkle the breadcrumbs over the vegetables and broil until golden brown. Serve hot.

Pasta Primavera

8 ounces thin asparagus spears, cut in half 2/3 cup cottage cheese

4 ounces snow peas, topped and tailed 2/3 cup low-fat yogurt

4 ounces whole baby corn 1 TBS lemon juice

8 ounces whole baby carrots 1 TBS fresh parsley, chopped

1 small red bell pepper, seeded and chopped milk (optional)

8 scallions sliced 1 TBS chives, snipped

8 ounces pasta of your choice pepper and salt to taste

1. Cook the asparagus spears in a pan of boiling salted water for 3-4 minutes. Add the snow peas halfway through the cooking time. Drain and rinse both under cold water.

2. Cook the baby corn, carrots, pepper and scallions in the same way until tender. Drain and rinse.

3. Cook the pasta in a large pan of boiling water until tender. Drain thoroughly. Put the cottage cheese, yogurt, lemon juice and parsley into a food processor or blender. Season with salt and pepper, then process until it is smooth. Thin the sauce with a little milk, if necessary, stirring thoroughly.

4. Put the sauce in a large pan with the pasta and vegetables, heat gently and toss carefully so that the vegetables don't become mushy. Transfer the pasta mixture to a warmed serving plate, sprinkle the chives over the top and serve with sun-dried tomato bread (optional).

Brown Rice Pilaf in Pita Pockets

Cook 1 cup short-grain brown rice till done, about 40 min. (twice as much water as rice.)

Cook ½ cup wild rice along with the brown rice, adding twice as much water for the cup of wild rice also. Add ¾ cups chopped or grated carrots, ¾ cups chopped onions and one cup fresh or frozen peas to the rice before cooking and cook along with the rice. Cover and refrigerate till chilled. Fill Pita pockets with rice mixture and have bowls of condiments to add to them: chopped tomatoes, olives, green onions and bell peppers, and anything else you want. Serve with Cucumber/Yogurt Dressing.

~ Mary Russell

Veggie Pilaf

1 cup basmati rice	1 onion, finely chopped
2 TBS oil	1 carrot, finely diced
1/2 tsp cumin seeds	1/3 cup thawed frozen peas
2 bay leaves	1/3 cup thawed frozen corn
4 green cardamom pods	1/4 cup cashew nuts, lightly fried
4 cloves	1/4 tsp ground cumin
	Salt

1. Wash rice in several changes of cold water. Put in a bowl and cover with water. Let soak for about 30 minutes.

2. Heat the oil in a large frying pan and sauté the cumin seeds for 2 minutes. Do not let the seeds burn. Add the bay leaves, cardamom and cloves and sauté for another 2 minutes.

3. Add the onion and cook for 5 minutes, until softened and lightly browned.

4. Stir in the carrot and cook for 3-4 minutes.

5. Drain the rice and add to the pan together with the peas, corn and cashew nuts. Cook for 4-5 minutes over medium heat.

6. Add 2 cups water, ground cumin and salt. Bring to a boil, cover and simmer for 15 minutes over low heat, until all the water is absorbed. Let stand, covered, for 10 minutes before serving. Turn out on a platter and fluff up before serving.

Oh, those amazing walks! Breathe deeply and never forget the healing and friendships . . .

Zucchini Fritters with Chili Jam

3 1/2 cups zucchini, coarsely grated 5 TBS olive oil

2/3 cup Parmesan cheese, freshly grated 4 large onions, diced

2 eggs, beaten 4 garlic cloves, chopped

4 TBS unbleached flour 1-2 Thai chilies, seeded

Vegetable oil, for frying 2 Tbs dark brown sugar

Salt and pepper

1. First make the chili jam. Heat the oil in a frying pan until hot, and then add the onions and garlic. Reduce heat to low, and then cook for 20 minutes, stirring frequently, until the onions are very soft.

2. Leave the onion mixture to cool, and then transfer to a food processor or blender. Add the chilies and sugar and blend until smooth, and then return the mixture to the saucepan. Cook for 10 minutes, stirring frequently, until the liquid evaporates and the mixture has the consistency of jam. Cool slightly.

3. To make the fritters, squeeze the zucchini in a dish towel to remove any excess water, then combine with Parmesan, eggs, flour and salt and pepper.

Heat enough oil to cover the base of a large frying pan. Add 2 TBS of the mixture for each fritter and cook three fritters at a time. Cook for 2-3 minutes on each side until golden brown, and then keep warm while you cook the remaining fritters. Drain on paper towels and serve warm with a spoonful of the jam.

Summer Tomato Pasta

2 1/4 cups dried penne	1 TBS balsamic vinegar
1 pound plum tomatoes	Zest, grated and juice of 1 lemon
10 ounces mozzarella, drained	15 fresh basil leaves, shredded
1/4 cup olive oil	Salt and pepper
Fresh basil leaves, to garnish

1. Cook the pasta in boiling salted water, according to the package instructions, until just tender.

2. Quarter the tomatoes and remove the seeds, then chop the flesh into small cubes. Slice the mozzarella into similar-size pieces.

3. Mix together the olive oil, balsamic vinegar, grated lemon zest, 1 TBS of the lemon juice and the basil. Season with salt and pepper. Add the tomatoes and mozzarella and let stand until the pasta is cooked.

4. Drain the pasta and toss with the tomato mixture. Serve immediately, garnished with fresh basil leaves. Serve with crusty bread to mop any leftover sauce, if desired.

Spicy Baked Potatoes

2 large baking potatoes

1 tsp sunflower oil

1 small onion, finely chopped

1-inch piece fresh ginger root, grated

1 tsp ground cumin

1 tsp ground cilantro

1/2 tsp ground turmeric

Garlic salt

Plain yogurt and sprigs of cilantro, to serve

1. Preheat the oven to 375 degrees. Prick the potatoes with a fork. Bake for 1 hour, or until soft. To save time, you may like to part cook the potatoes in the microwave.

2. Cut the potatoes in half, scoop out the flesh and set aside. Heat the oil in a nonstick frying pan and fry the onion for a few minutes to soften. Stir in the ginger, cumin, cilantro and turmeric.

3. Stir over low heat for about 2 minutes, then add the potato flesh and garlic salt to taste.

4. Cook the potato mixture for another 2 minutes, stirring occasionally. Spoon the mixture back into the potato shells and top each with a spoonful of plain yogurt and a sprig or two of cilantro. Serve hot.

Southwest Tuna and Black Beans

1 Tabl. Vegetable oil

1 Small onion, chopped (1/4 cup )

1 Anaheim chili, chopped, or ¼ cup canned chopped green chilies

1 garlic clove, crushed

1 tablespoon grated lime peel

3 tablespoon line juice

1 medium tomato, chopped (3/4 cup)

2 cans (15 oz each) black beans, rinsed and drained

2 cans (6 oz each) white tuna in water, rinsed and drained

1. Heat oil in 10 inch skillet over medium heat. Cook onion, chili and garlic in oil about 2 minutes, stirring constantly, until onion is softened.

2. Stir in remaining ingredients. Cook about 5 minutes, stirring occasionally, until hot.

Broccoli and Ricotta Cannelloni

2 tsp olive oil 1 cup ricotta cheese

12 dried cannelloni tubes; 3 inches long pinch of grated nutmeg

4 cups broccoli florets 6 TBS Parmesan cheese, grated

1 1/2 cups fresh bread crumbs 2 TBS pine nuts

2/3 cup milk salt and pepper

4 TBS olive oil, plus extra for brushing

For the tomato sauce

2 TBS olive oil

1 onion, finely chopped

1 garlic clove, crushed

2 x 14-ounce cans chopped tomatoes

1 TBS tomato paste

4 black olives, pitted and chopped

1 tsp dried thyme

1. Preheat oven to 375 degrees. Lightly grease four ovenproof dishes with olive oil.

2. Bring a large saucepan of water to a boil, add the olive oil to the water to prevent the pasta from sticking together and simmer the cannelloni, uncovered, for 6-7 minutes, or until it is nearly cooked.

3. Meanwhile, steam or boil the broccoli for 10 minutes, until tender but not mushy. Drain the pasta, rinse under cold water to keep it from sticking, and set aside. Drain the broccoli and let it cool, then place in a food processor or blender and process until smooth. Set aside.

4. Place the bread crumbs in a bowl, add the milk and oil and stir until softened. Add the ricotta, broccoli puree, nutmeg and 4 TBS of the grated Parmesan cheese. Season with salt and pepper, then set aside.

5. To make the sauce, heat the oil in a frying pan and add the onions and garlic. Cook for 5-6 minutes, until softened, then stir in the tomatoes, tomato paste, black olives and thyme. Season with salt and pepper. Boil rapidly for 2-3 minutes, then pour into the four ovenproof dishes.

6. Spoon the cheese mixture into a pastry bag fitted with a 1/2-inch nozzle. Carefully open the cannelloni tubes. Standing each one upright on a board, pipe the filling into each tube, taking care not to overfill with the mixture. Divide the tubes equally among the four dishes and lay them in rows on the tomato sauce.

7. Brush the tops of the cannelloni with a little olive oil and sprinkle with the remaining Parmesan cheese and pine nuts. Bake for 25-30 minutes, until golden.

Spinach and Ricotta Conchiglie

12 ounces large conchiglie pinch of grated nutmeg

Scant 2 cups tomato pulp 1 garlic clove, crushed

10 ounces frozen chopped spinach, thawed 1/2 tsp black olive paste (optional)

2 slices crust less white bread, crumbled 1/4 cup Parmesan cheese, freshly grated

1/2 cup milk 2 TBS pine nuts

1/4 cup olive oil salt and pepper

2 1/4 cups ricotta cheese

1. Preheat the oven to 350 degrees. Bring a large saucepan of salted water to a boil. Add the pasta and cook according to the package instructions. Refresh under cold water, drain and reserve until needed.

2. Pour the tomato pulp into a nylon sieve over a bowl and strain to thicken. Place the spinach in another sieve and press out any excess liquid with the back of a spoon. Set aside the two ingredients.

3. Place the bread, milk, and 3 TBS of the oil in a food processor and process. Add the spinach and ricotta and season with salt, pepper and nutmeg. Process briefly to combine.

4. Mix together the sieved tomato pulp, garlic, remaining oil and olive paste, if using. Spread the sauce evenly over the bottom of a flameproof dish.

5. Spoon the spinach mixture into a pastry bag fitted with a large plain nozzle and fill the pasta shells. Arrange the pasta shells over the sauce leaving very small gaps between them.

6. Heat the pasta in the oven for 15 minutes. Preheat the broiler to moderate. Sprinkle pasta with Parmesan cheese and pine nuts and replace under the broiler to brown the cheese and toast the pine nuts.

Basic Pizza Dough

For the Starter

1 tsp dry yeast

2 tsp honey

1/2 cup warm water (90 degrees)

1/2 cup rye flour

To Finish the Dough

1/2 cup water

1 TBS skim milk

1 TBS extra-virgin olive oil (optional)

1/4 cup rye flour

1 1/2 sugar

1 1/2 tsp salt

2 cups bread flour, or all-purpose flour, plus more as needed

Spray oil

1. Prepare the starter: combine the yeast, honey, and the 1/2 cup warm water in a large mixing bowl. Let stand until foamy, about 10 minutes. (If yeast does not foam, discard it and start over.) Stir in the 1/2 cup rye flour and let rise 10 minutes.

2. Add the 1/2 cup warm water, skim milk, and olive oil, and stir to mix. Add the 1/4 cup rye flour, the sugar, the salt, and enough bread flour to obtain a soft, pliable dough that comes away from the sides of the bowl.

3. Turn the dough out onto a lightly floured work surface and knead until smooth and elastic, about 5 minutes, adding more flour as necessary.

4. Spray a large mixing bowl with pan spray. Put the dough in the bowl and cover with plastic wrap. Let rise in a warm, draft-free place until doubled in bulk, 1 to 2 hours. Punch down the dough and roll it out to make pizzas, stretching it as you roll.

Orange Roughy Pasta Florentine

Vegetable cooking spray	¾ cup evaporated skim milk
1 clove garlic	2 cups tightly pack fine chopped fresh spinach
1 teas cornstarch	1 lb. orange roughy fillets, bite-size pieces
¾ teas dried whole basil	1/3 cup grated Parmesan cheese
1/8 teas salt	4 cups hot cooked linguine

Coat a 2-quart casserole with cooking spray, add garlic. Microwave at HIGH 30 seconds;

add cornstarch and next 3 ingredients. Gradually add milk, stirring with a wire whisk until blended. Microwave at HIGH 3-4 ½ minutes or until slightly thickened, stirring every 1 ½ minutes.

Stir in spinach and fish. Cover with lid; microwave on HIGH 4 minutes or until fish flakes easily when tested with fork. Let stand covered, 1 minute. Stir in cheese, serve over pasta. 4 servings each 1 cup pasta ¾ cup fish mixture.

Zesty Rice and Bean Casserole

2 medium green peppers, chopped	1 can 16 oz kidney beans, rinsed/drained
1 ½ cups sliced fresh mushrooms	¾ cup uncooked long grain rice
1 medium onion, chopped	2 teas ground cumin
2 garlic cloves, minced	1 teas chili powder
½ cup water	¼ teas cayenne pepper
1 teaspoon canola oil	1 cup (4 oz.) shredded part-skim mozzarella cheese, divided
1 can 28 oz diced tomatoes,undrained

In a large nonstick skillet, sauté the green peppers, mushrooms, onion and garlic in water and oil until onion is tender. Add tomatoes, beans, ice and seasonings. Bring to a boil. Reduce heat; cover and simmer for 25 minutes or until rice is tender and most of the liquid is absorbed. Remove from heat; stir in ½ cup cheese.

Transfer to a 2 ½ qt baking dish coated with non-stick cooking spray. Sprinkle with remaining cheese. Bake uncovered at 350 degrees for 15-20 minutes or until cheese is melted. Yield 8 servings (serving size 1 cup)

Tuna Filled Shells

12 jumbo pasta shells	1 small onion, diced
5 teas all-purpose flour	1 tabl canola oil
2 cups 2% milk	2 slices white bread, crumbled
1 teas dill weed	1 can 12 oz light water packed tuna, drained & flaked
½ teas salt	½ cup reduced-fat ranch salad dressing
1 celery rib, diced	½ cup shredded part-skim mozzarella cheese

Cook pasta shells according to package directions. Meanwhile, in a saucepan, combined the flour, milk, dill and salt until smooth. Bring to a boil; cook and stir for 2 minutes or until thickened. Pour 1 ¼ cups sauce into 2-qt baking dish; set aside.

In a nonstick skillet, sauté celery, onion in oil until tender. Add bread. Stir in the tuna, salad dressing and cheese, mix well. Drain shells, stuff with tuna mixture. Place over sauce, drizzle with remaining sauce. Cover and bake 350 degrees for 25-30 minutes or until bubbly and heated through. 6 servings

Bow Tie Lemon Chicken

4 2/3 cups uncooked bow tie pasta	1 cup frozen peas, thawed
12 oz boneless skinless chicken breasts, cut into 1 inch strips	2/3 cup shredded carrots
½ teas salt-free lemon-pepper seasoning	¼ cup cubed reduced-fat cream cheese
2 cloves of garlic, minced	2 teas lemon juice
1 tabls canola oil	½ teas salt
1 cup chicken broth	1/3 cup shredded Parmesan cheese

Cook pasta according to package directions. Meanwhile, sprinkle chicken with lemon-pepper. In a large non-stick skillet, stir-fry chicken and garlic in oil until juices run clear. Remove and keep warm. Add broth, peas, carrots, cream cheese and lemon juice to the skillet; cook and stir until cheese is melted. Drain pasta. Add pasta, chicken and salt to vegetable mixture; heat through. Sprinkle with Parmesan cheese. serves 4

Chicken Pot Pie

Chicken (or any meat of your choice)

Any kind of vegetables

With low fat cream of mushroom or celery soup

Use refrigerated Pillsbury Pie Crust

Bake for 30-45 minutes or until browned

Millet Burgers

3 cups cooked millet*

1 carrot, grated fine

1 onion minced

1 clove garlic, minced

1 tsp. sesame oil

¼ cup whole grain breadcrumbs

3 T. roasted sesame seeds

1 T. tamari soy sauce

¼ tsp thyme or marjoram

½ tsp sage, rubbed

¼ cup fresh minced parsley

*1 cup millet makes 3 cups cooked.

Here’s a terrific way to introduce millet to kids and guests.

Lightly sauté carrot, garlic and onion in oil. Cover and cook on low heat 5 min. Mix in a large bowl with other ingredients. Shape into 6-8 burgers. If too crumbly, add a little water till they hold together well. Bake on an oiled cookie sheet at 375 degrees for 40 min., or until crisp on the surface. Or, to save time, press into a shallow baking dish and make Millet loaf.

Serve burgers with all the trimmings... Tofu Mayo, mustard, pickles, etc... on whole-wheat buns or Pita. Enjoy the loaf with hearty Black Bean or rich gravy.

Marinara Sauce

Basic Sauce:

6 Carrots & 1 small beet

or, 6 cups butternut squash, diced

1 large onion quartered

1 stalk celery, sliced

1 bay leaf

11/2 cup water

The Flavor & Fun:

3-4 cloves garlic

1 onion, minced

1-2 tsp . olive or sesame oil

1 tsp basil or thyme

1 tsp oregano

¼ cup parsley, minced.

2 T. miso or tamari soy sauce

2 heaping T. kuzu, dissolved in ½ c. cool water

For meaty texture, add:

1 cup minced seitan or 1 cup sautéed mushrooms

Use carrots and beets for a red sauce. For a delicate, sweeter orange sauce, try squash.

Place Basic Sauce ingredients in a pressure cooker. Bring to pressure, then simmer 20 min. Or, pot-boil 30 min. Puree in blender. Add water, if needed, for tomato sauce texture.

Sauté garlic, onion and herbs for 5 min. Add optional seitan or mushrooms and sauté 10 min. more. Next, add sauce and bring to a boil. Then cover and simmer 10 min. to blend flavors. Season with miso or tamari. Add kuzu, stirring until thick and shiny.

Penny’s Fettuccine

1 pkg. whole wheat undon noodles

1 clove garlic, minced

½ tsp toasted sesame oil

¼ cup almonds

11/2 cup water

¼ cup leftover brown rice (for cheesy effects, use sweet rice)

2tsp mellow white miso

1 tsp minced celery leaves

½ -1 tsp oregano

One night in a cooking class, Penny was yearning for something quick, creamy, rich and familiar. “How ‘bout fettuccine?” I said. I didn’t know how, but somehow I knew we could create it with the ingredients we had on hand.

Here’s what we came up with...everyone agreed, it’s a Mom’s dream!

While the noodles cook, sauté the garlic in oil. Grind almonds fine in the blender, then blend to a cream with water and rice. Add herbs and miso, and heat. Toss with fresh- cooked pasta and serve immediately.

Ginger Baked Fish

6-8 oz filet of sole, bass, halibut, or red snapper

½ tsp toasted sesame oil

½ -1 tsp tamari soy sauce

½ -1 tsp finely grated ginger

Rub the fish lightly with toasted sesame oil on both sides. Then mix ginger with tamari and rub this on both sides, too. Heat oven to 350 degrees. Place fish in an open skillet and bake for 15-20 minutes until just flaky and tender. Serve immediately, garnished with lemon and fresh steamed vegetables.

To maintain your health you must eat the foods your body and mind were designed for.

Manicotti

10 uncooked manicotti shells (from 8 oz package)

1 can (15 oz) tomato sauce

1 large tomato, chopped (1 cup)

1 tabls chopped fresh or 1 teas dried basil leaves

2 cups small-curd creamed cottage cheese

¼ cup grated Parmesan cheese

1 teas chopped fresh or ½ teas dried thyme leaves

1 small onion, chopped (1/4 cup)

1 clove garlic, finely chopped

2 eggs

1 package (10 oz) frozen chopped spinach, thawed and squeezed to drain

1 cup shredded mozzarella cheese (4 oz)

Heat oven to 350 degrees. Grease rectangular baking dish. 13x9x2 inches. Cook and drain manicotti as directed on package. Mix tomato sauce, tomato and basil. Spread 1 cup tomato sauce mixture evenly in baking dish. Mix remaining ingredients except mozzarella cheese. Fill manicotti with spinach mixture. Place in baking dish.

Pour remaining tomato sauce mixture over shells. Sprinkle with mozzarella cheese. Cover and bake 15 minutes, uncover and bake 15-20 minutes or until hot and bubbly

Sweet Potato Cakes

4 Cups shredded peeled sweet potato (about 1 pound)

¼ cup all-purpose flour

1 teaspoon instant minced onion

1/8 teaspoon salt

1/8 teaspoon pepper

Dash of ground nutmeg

1 large egg (use egg substitution)

Cooking spray

1. Combine all ingredients except cooking spray in a bowl; stir well.

Coat a nonstick griddle or large non-stick skillet with cooking spray. Spoon about ¼ cup mixture onto hot griddle or skillet; flatten slightly with a spatula. Cook 4 minutes until golden brown. Yield: 6 servings

Linda’s Italian Spaghetti

3 pkgs. Spaghetti noodles or Angel Hair Pasta	1 Bell Pepper - Chopped
2 lbs. Ground Turkey	¼ cup Fresh Parsley - Chopped
6 Cloves Garlic - Crushed	4 Tbl. Oregano flakes - Crushed
1 med. Onion - Diced	¼ cup Fresh Basil - Chopped
10 Mushrooms Sliced	2 lrg. Canned Diced Tomatoes
2 Celery sticks - Sliced	1 lrg. Canned Tomato Sauce
6 Romano Tomatoes Peeled and diced	1 cup Parmesan Cheese Grated

Brown turkey, onion, garlic, celery and bell pepper in large pot. Add mushrooms, parsley, basil and oregano. Add fresh tomato, canned tomato sauce and canned diced tomato. Add salt and pepper to taste. Simmer on low heat for 2 hours, stirring occasionally. Cook pasta according to package directions. (It helps to add a little olive oil to the water to keep the pasta from sticking.) Serve sauce over pasta and sprinkle with Parmesan cheese.

Hawaiian Haystacks

1 Lb. Cheddar Cheese	1 med. Onion - Chopped
2 Tbl. Olive Oil	1 Tbl. Curry Powder
4 cloves garlic crushed	1 tsp. Cinnamon
4 Apples (Peeled, cored and diced)	1 pkg. Fat Free Cream Cheese
6 Mushrooms (Sliced)	3 cans Fat free Canned Milk
2 lbs. Chicken - Cooked and diced	3 cans Water – fill milk cans
2 Tbl. Chicken Bullion	½ cup Cornstarch
6 cups Cooked rice – Brown or White

In large pot sauté onion and garlic in olive oil. Add apples and mushrooms. Add Cinnamon and Curry.

Add salt and pepper to taste. Pour in milk and 2 cans water. Dissolve cornstarch with 1 can water in a bowl. Add cream cheese in chunks and stir until creamy. Add chicken. Slowly add cornstarch mixture until thickened. Serve over rice and sprinkle with cheese. Pile on any or all of the following condiments:

Chopped onion, celery, tomato, bell pepper, carrots, cucumber, hard boiled egg, broccoli, cauliflower, raisins, pineapple chunks, mandarin oranges (canned), peanuts, sunflower seeds, coconut, etc. Anything you can imagine and it all tastes great together!!

Sour Cream Enchiladas

1 lb. Ground Turkey or diced chicken

½ lb. Cheddar Soy Cheese Grated

½ lb. Jack Soy Cheese Grated

16 oz. Fat Free sour Cream

2 can Reduced fat Cream of Mushroom Soup

1 sm. Onion Chopped

6 cloves Garlic Crushed –or – 2 Tbl. Garlic powder

1 sm. Can chopped green chilies

1 sm. Canned chopped black olives

2 Tbl. Ground Cumin

1 Tbl. Chili Powder

1 tsp. Salt

1 tsp. Pepper

10 Soft taco size Flour or Wheat Tortillas

Preheat oven to 350.

Brown meat, onion and garlic in frying pan. In large bowl combine cooked meat, and all the ingredients except tortillas. Spray a 9 X 12 baking dish with Pam. Take one tortilla and place 1/8 cup mixture in center. Fold tortilla in half and pull the top edge towards you. Roll tortilla and place in baking dish.

Repeat until you have 10 enchiladas. Spread remaining sauce over top of enchiladas. Bake for 30 minutes. Serve with a spoonful of fat free sour cream on each one.

There is no part of the human being that can improve without resistance training

Black Bean Tostadas

6 Corn Tortilla Tostada shells

4 cans Black Beans

1 tsp. Ground Cumin

1 tsp. Olive Oil

1 med. Onion Chopped

1 Bell pepper Chopped

½ cup Fresh Cilantro Chopped

2 cloves Garlic Crushed

1 tsp. Ground Cumin

2 Tomato Diced

6 cup Lettuce Shredded

1 cup Cheddar Soy Shredded Cheese

1 sm. Canned Sliced Olives

Fat Free Sour Cream

In frying sauté onion, garlic, bell pepper, 1 tsp. of cumin and cilantro until tender.

Place Black Beans in a pan and add 1 tsp. cumin and heat thoroughly.

Place tortillas on plate, add 1 cup lettuce and a big spoonful of beans on top. Sprinkle some onion mixture on top of beans. Place some tomato and olives on top. Sprinkle with some cheese. Place a spoonful of Sour Cream on top. Serve immediately.

Fennel Lime Coleslaw

½ cup Fat Free mayonnaise

¼ cup Fresh Parsley

3 Limes – grate the zest and then squeeze out the juice

2 Tbl. Cider Vinegar

1 Tbl. Fructose

¼ tsp. Garlic Powder

½ head Green Cabbage Shredded

½ head Purple Cabbage Shredded

6 Radishes Thinly Sliced

½ bulb Fresh Fennel – (find it by the Leeks in the produce dept.)

Combine Fat Free Mayo, Cider Vinegar, Lime zest and juice and Fructose in a large bowl. Add all the ingredients and stir well. Chill for 2 hours before serving.

Apricot - Pecan Wild Rice

By: Jenn

1 1/2 cups finely chopped onions

1 1/2 cups finely chopped celery

4 tsp. virgin olive oil

5 cups cooked wild rice

3/4 pound dried apricots, coarsely chopped

1 1/3 cups low sodium chicken broth

1/2 cup coarsely chopped pecans, toasted

1/2 cup minced fresh parsley

2 tsp. dried thyme

1 tsp. rubbed sage

1 tsp. salt

1/4 tsp. pepper

In a nonstick skillet, sauté onions and celery in oil for 5 min. or until tender. Transfer to a large bowl. Stir in the remaining ingredients. Spoon into a 13x9" baking dish coated with nonstick cooking spray. Cover and bake at 350' for 30 min. Uncover; bake 10 - 15 min. longer or until lightly browned.

Yield: 12 - 3/4 cup servings

Baked Zesty Tilapia

By: Laurie

4 5-oz. Tilapia or any white fish

2 tsp. ground cumin

1 tsp. freshly ground black pepper

1 14.5 oz. can Mexican- style recipe - ready tomatoes

3/4 cup shredded soy jack cheese

Preheat oven to 400'. Lay tilapia fillets in a baking dish. Sprinkle cumin and black pepper over fish. Add canned tomatoes, and sprinkle cheese on top. Bake for 20 - 25 min. Serve with rice, sweet corn and black beans.

Low Fat Cornmeal - Crusted Chicken

By: Laurie

Serve these cornmeal - crusted chicken breasts with your favorite salsa and Mexican - style rice.

1/2 cup low fat plain yogurt

1/2 cup cornmeal

1 tsp. freshly ground black pepper

1 tsp. ground cumin

1 tsp. chili powder

4 skinless, boneless chicken breasts

Preheat oven to 400'. Coat a baking sheet with nonstick cooking spray. Pour yogurt into a shallow bowl. Combine cornmeal, pepper, cumin, and chili powder on a plate. Dip chicken in yogurt, then dredge chicken breasts n cornmeal mixture and place on a baking sheet. Bake for 20 min. turning once. Serve with fresh salsa, corn and rice.

Serves 4

Low Fat Fish Tacos

By: Laurie

2 Tbls. lime juice

1 tsp. cumin

1 tsp. virgin olive oil

2 Tbls. freshly chopped cilantro

1 lb. Fish fillets - salmon, trout, cod, halibut

8 wheat tortillas

In a small bowl, combine lime juice, cumin, olive oil and cilantro. Place fish in a glass baking dish or in a resealable plastic bag. Add marinade. Cover and marinate in the refrigerator for 15 minutes.

Coat a nonstick baking sheet with cooking spray and preheat oven to 350'. Place marinated dish on baking sheet and bake for 15 - 20 min., until fish flakes easily with a fork. Alternatively, broil or grill fish, allowing 10 min. per inch of thickness. Warm tortillas according to instructions on package.

When fish is cooked, cut into strips or chunks and divide among tortillas. Add shredded cabbage, or fat free sour cream and salsa for a garnish.

Low Fat Italian - Style Chicken

By: Laurie

4 boneless, skinless chicken breasts

1 cup no - salt - added marinara sauce

1/2 cup soy shredded mozzarella cheese

1/4 cup freshly chopped basil

Preheat oven to 450'. Tear 4 sheets of foil wrap measuring 12" by 18". Place one chicken in the center of each foil sheet. Spoon one - fourth of the marinara sauce over each chicken piece, followed by cheese and basil. Bring up the sides of the foil and fold the top edge over twice. Seal the edges, leaving enough room for air to circulate inside. Place each packet on a large cookie sheet and bake in the oven for 20 minutes. Unseal foil packets carefully, as the steam will be extremely hot. Enjoy with noodles and vegetables. Serves 4.

Mexi - Casserole

By: Jenn

2 cups cooked brown rice

2 cups corn

1 onion, chopped

1 Bell pepper, any color

1 - (15 oz.) can black beans

1 - (15 oz.) can pinto beans

1 - (15 oz.) can kidney beans

1 1/2 cups salsa

1 Tbls. Chili Powder

1 lb. ground turkey, browned

1 Tbls. Italian seasoning

Shredded soy cheese, combination cheddar and swiss

Sour cream

Guacamole

Brown and season turkey meat; drain and rinse all beans. Combine all ingredients except cheese into a bowl, mix well and dump into casserole dish. Top mixture with cheese, cover and bake 45 min. at 350'. Garnish with sour cream and gacamole.

Yield 6-8 servings

Chili Chicken and Brown Rice

By: Jenn

1 lb. skinless, boneless chicken breasts, cut into 6 portions

1 Tbls. virgin olive oil

1/2 cup chopped onions

1/2 tsp. garlic powder

1 (14 1/2 oz.) can stewed tomatoes (Mexican or Italian or Cajun style)

1 green pepper, chopped

1 c. chicken broth

1 3/4 cup quick cooking brown rice

Several dashes hot pepper sauce to taste

1/2 cup shredded soy cheese

In large skillet cook chicken in hot oil 2 min. on each side until brown. Remove; set aside. In same skillet, cook onion, green pepper, and garlic powder until tender but not brown. Drain off fat. Stir in un-drained tomatoes, broth, uncooked rice, and hot pepper sauce. Bring to boiling; remove from heat. Spoon into 12x7" baking dish. Rearrange chicken on top of rice. Bake, uncovered, at 350' for 30 - 35 min. Sprinkle on cheese. Let stand 5 min, uncovered, until cheese melts. Serves 6.

Confetti Pasta Salad

By: Laurie

8 oz. whole-wheat macaroni

3 cups fresh broccoli

1 (6oz.) can small pitted olives

1 red pepper, cut in strips

1 cup sm. cherry tomatoes

2 sm. yellow squash, shredded

2 carrots, sliced

1/4 cup green onion

1/4 cup grated Parmesan cheese

1 (8 oz.) bottle Caesar salad dressing

Cook macaroni, rinse with cold water. Layer 1/2 each of pasta, next 8 ingredients, drizzle with 1/2 of salad dressing. Repeat. Cover - chill 8 hours. Toss before serving.

Cucumber, Tomato & Sweet Onion Salad with Noodles

By: Jenn

3 large cucumbers, chopped to bite size pieces

1/2 cup. low fat, non - fat sour cream

2 Tbls. horseradish

2 tsp. fructose

2 tsp. apple cider vinegar

1 pint grape tomatoes, halved

1 med. sweet onion

2 cups cooked wheat noodles

Prepare noodles according to package. Drain and let stand.

Rinse and drain cucumbers; pat dry with paper towel. Place cucumber pieces in a colander; sprinkle with salt to taste. Let stand 30 minutes. In a small bowl whisk together sour cream, horseradish, fructose, and vinegar, set aside.

In a large serving bowl combine tomatoes, onion, cucumbers and pasta. Drizzle with horseradish mixture; toss to combine. Serve immediately or cover to refrigerate for up to 2 hours.

Yield: 8 servings

Curry Chicken

By: Jenn

1 Lb. boneless, skinless chicken breast, boiled and shredded

1/2 tsp. curry powder

1/2 tsp. ginger

1/2 tsp. fructose

1/2 tsp. lemon juice

1 can cream of chicken soup - 98% fat free

Hot cooked rice

Boil and shred chicken. Add all other ingredients to the chicken and heat until warmed through. Serve over hot rice.

Feta Stuffed Tomatoes

By: Jenn

Cut 4 large tomatoes in half horizontally. Scoop out pulp from each half, leaving shells intact; coarsely chop pulp. Stir together pulp, 4 ounces crumbled feta cheese, 1/4 cup fine dry bread crumbs; 2 Tbls. chopped green onions, 2 Tbls. fresh parsley, and 2 Tbls. virgin olive oil in a medium bowl. Spoon mixture evenly into tomato shells, and place in a baking dish. Bake at 350' for 15 minutes. Garnish with Italian seasoning if desired.

Garlic Lime Chicken

By: Jenn

1/2 cup limejuice

1/4 cup cider vinegar

6 garlic cloves minced

2 tsp. oregano

1 Tbls. coriander

2 tsp. pepper

1 tsp. salt

1 tsp. paprika

8 boneless, skinless chicken breast halves

Olive oil for grilling

In a large resealable plastic bag, combine the first eight ingredients; add chicken. Seal bag and turn to coat; refrigerate for 8 hours or overnight. Drain and discard marinade. In a skillet, brown chicken in oil on all sides. Transfer to a large greased casserole dish. Bake uncovered at 375' for 30- 35 min. or until juices run clear. Baste with remaining sauce if needed.

Yield: 8 servings

Pecan Crust Chicken

By: Jenn

2 Tbls. sugar free orange marmalade

2 Tbls. pure maple syrup

1 cup finely chopped pecans

3 Tbls. whole wheat flour

1/4 tsp. salt

4 skinless, boneless chicken breast halves

2 Tbls. virgin olive oil

1 Tbls. soy butter

In small bowl, stir together orange marmalade and maple syrup. In shallow dish, combine pecans, flour, and salt. Brush marmalade mixture onto both sides of chicken. Dip chicken into pecan mixture to coat, pressing pecan mixture onto chicken, if necessary.

In a skillet, heat oil and butter over medium heat until butter melts and mixture begins to bubble. Add chicken. Cook for 8 - 10 minutes or until chicken is tender and no longer pink, turning once.

Ginger - Garlic Chicken

By: Laurie

4 - 6 oz. boneless, skinless chicken breasts

1/2 cup reduced sodium soy sauce

2 tsp. minced ginger

2 garlic cloves, crushed

Preheat oven to 450'

Tear off 4 sheets of foil measuring 12x18" each.

Combine soy sauce, ginger and garlic. Place one chicken breast in the center of each sheet of foil wrap. Cut two small slits in each chicken breast. Combine soy sauce, ginger, and garlic in a small bowl mixing well. Drizzle over the chicken. Bring up the sides of the foil and turn over the top edge twice. Seal the ends, leaving enough room inside the packets for air to circulate.

Place on a cookie sheet and cook 20 min. Serve with Jasmine rice.

Grilled Chicken Salad Sandwiches

By: Laurie

1 can chicken meat

Craisins

Raisins

Pecans - Toasted, chopped

Aguava syrup

Nayonaise - or another soy based sandwich spread

8 slices whole grain wheat bread of your choice

Preheat oven to 350', place pecans on a cookie sheet and toast for 10 - 15 min. or until turning a little darker. Drain chicken and place in bowl; add enough nayonaise to moisten to your desired taste. Mix well; now add just a little aguava syrup for your taste buds. You don't need a lot due to this being pretty sweet. Mix well, add enough Craisins, raisins and chopped pecans for your taste. Place mixture on bread and grill lightly.

Oven Roasted Vegetables

By: Laurie

1 lb. new potatoes

1 lb. yams, peeled

3 lg. carrots

1 med. onion

1 lg. red pepper

1 lg. green pepper

1 bunch radishes

2 Tbls. virgin olive oil

1 Tbls. chopped fresh or 1 tsp. dried thyme

1 Tbls. chopped fresh or 1 tsp. dried oregano

Preheat oven to 400'. Cut new potatoes, peeled yams, and carrots into 1" pieces. Cut onion in 1/2" wedges. Cut green and red peppers into 1" pieces. Trim edges of radishes. In roasting pan toss vegetables with olive oil and herbs. Toast for 1 hour until vegetables are tender, stirring occasionally.

Family Fajitas

By: Jenn

1 med. green bell pepper

4 boneless skinless chicken breast, sliced into strips

4 tsp. virgin olive oil

1 envelope Lipton onion soup mix

1/2 cup salsa

1 med. red bell pepper

1 garlic clove - minced

1/2 cup water

12 whole wheat tortillas

Cut bell pepper and chicken. Heat skillet and 1 tsp. oil. Fry chicken until no longer pink, remove from skillet and set aside. Add remaining oil, bell peppers and garlic, stir fry 1 -2 min. or until veggies are crisp tender. Add chicken - soup mix, water, and salsa to bell pepper mixture. Cook and stir 2-3 min. or until heated through. To serve, place chicken mixture in center of tortillas. Serve with toppings, if desired.

Yield 4-6 Servings

Effortless Spinach Salad

By: Jenn

8 oz. fresh spinach

1/2 cup feta cheese, crumbled

1/4 small red onion, thinly sliced

1/2 cup Craisins

2 Tbls. toasted sliced almonds

Dressing

1/2 cup bottled balsamic vinaigrette salad dressing

2 Tbls. orange juice

2 tsp. orange zest

Wash and tear spinach. Add half the feta and the onion. Combine the dressing ingredients in a small bowl. Pour over salad and toss to coat. Sprinkle with remaining cheese. Top with Craisins and almonds.

Turkey Stir - Fry

By: Jenn

1 1/2 cups sliced fresh mushrooms

1 cup sliced celery

1/2 cup sliced onion

2 Tbls. virgin olive oil

2 Tbls. cornstarch

1 can (10 1/2 oz) condensed chicken broth, undiluted

1 Tbls. reduced - sodium soy sauce

2 cups cubed cooked turkey breast

2 cups fresh snow peas

1/2 cup sliced water chestnuts

Hot cooked rice

In a nonstick skillet, sauté the mushrooms, celery and onion in oil until tender. Combine the cornstarch, broth and soy sauce until smooth; stir into vegetable mixture. Bring to a boil; cook and stir 1-2 min. or until thickened.

Reduce heat to medium - low. Add the turkey, peas and water chestnuts; cook until turkey is heated through and peas are tender. Serve over rice.

Yield: 4 servings

Lasagna with Turkey Sausage

By: Jenn

2 Tbls. virgin olive oil

1 chopped onion

4 garlic cloves, crushed

2 lbs. turkey sausage

Italian seasoning to taste

1 - 28 oz can crushed tomatoes, Italian style

1 - 6 0z. can tomato paste

1/2 lb. oven ready lasagna noodles

16 0z. low fat cottage cheese

4 oz. feta cheese, crumbled

1 cup grated Parmesan cheese, plus 1/4 c. for sprinkling

1/4 c. egg beaters

Preheat oven to 400'

Heat olive oil in a large skillet. Add the onion and cook for 5 minutes over med. - low heat until translucent. Add the garlic and cook for 1 min. more. Add the sausage and cook over med. - low heat breaking sausage with a fork until no longer pink. Add the Italian seasoning, tomatoes, and tomato paste. Simmer, uncovered, over med. - low heat, for 15 - 20 min. until thickened.

Three Bean Salad

By: Laurie

1 can (16oz.) cut green beans, drained

1 can (6 oz.) red kidney beans, drained

1/2 cup cider vinegar

1/2 cup fructose

1 can (16 oz.) cut yellow wax beans, drained

1/4 cup chopped green pepper

1 med. onion, thinly sliced

1/3 cup virgin olive oil

1 tsp. salt

1 tsp. pepper

Rinse and drain all three beans. Add green pepper and onion to beans, Mix vinegar, oil, fructose, salt and pepper, add to bean mixture. Mix well and chill overnight.

Serves 10 - 12 people

Yogurt - Chicken Kebabs

By: Laurie

4 6 oz. skinless, boneless chicken breasts

3/4 cup low fat plain yogurt

2 Tbls. fresh lemon juice

1 Tbls. ground cumin

Cut chicken breasts into chunks. Thread on to presoaked wooden skewers and place in a large glass dish. Combine yogurt, lemon juice and cumin. Spoon over skewered chicken. Cover and marinate for 4- 6 hours.

Preheat broiler and spray broiler pan with nonstick cooking spray.

Place skewers on broiler pan and broil for 10 min. turning once halfway through.

Serve on a rice pilaf, fruited couscous or quinoa.

Veggie Burgers

By: Jenn

8 Patties

2 tsp. virgin olive oil

1 onion, diced

2 cloves garlic

2 carrots, shredded

1 small summer squash, shredded

1 small zucchini, shredded

1 1/2 c. rolled oats

1/4 c. shredded cheddar soy cheese

1/4 c. egg beaters

1 Tbls. soy sauce

1 1/2 c. wheat flour

Heat the olive oil in a skillet over low heat, and cook the onion and garlic for about 5 minutes until tender. Mix the carrots, squash, and zucchini. Continue to cook and stir for 2 minutes. Remove pan from heat, and mix in oats, cheese and egg beaters. Stir in soy sauce, transfer the mixture to a bowl, and refrigerate for 1 hour.

Grilling:

Preheat the grill for high heat. Mix wheat flour in with veggie mixture. Form the veggie mixture into eight 3 inch round patties. Oil the grill with a light spray of Pam, and grill patties 5 minutes on each side, or until heated through and nicely browned.

* Serve on whole wheat buns such as Sara Lee Brand, with melted soy cheese slices, lettuce, and tomato.

Tofu & Brown Rice Casserole

By: Laurie

4 1/2 tsp. virgin olive oil

1 1/2 Tbsp. soy butter

1 1/2 onions thinly sliced

1 cup cooked brown rice

12 oz. (1 block) tofu, drained well

1 tsp. salt

1 cup soy milk

1/4 cup bread crumbs

2 oz. white soy cheese, grated

Preheat oven to 350'. Heat butter and oil in large skillet. Sauté onion until slightly browned. Add brown rice, then tofu. Sauté 2 min. Add salt. Place tofu-onion mixture n greased casserole dish. Pour milk, then sprinkle with bread crumbs and cheese. Bake 15 - 20 min. or until well set.

Cheesy Broccoli & Red - Pepper Rosti

By: Jenn

3 Tbls. virgin olive oil

1 small onion, chopped

1 small red pepper, chopped

12 oz. broccoli, coarsely chopped

2 Tbls. water

1 tsp. salt

2 1/2 lbs. baking potatoes (about 4 large)

1/4 tsp. ground black pepper

4 oz. extra sharp soy cheddar cheese, shredded (1 cup)

In a nonstick 12" skillet with oven safe handle, heat 1 Tbls. oil over medium heat. Add onion and red pepper and cook 6 to 7 minutes or until tender, stirring frequently. Stir in broccoli, water, and 1/4 tsp salt; cover and cook 3 to 4 minutes or until broccoli is tender, stirring once. Transfer broccoli mixture to medium bowl. Wipe the skillet clean with paper towels.

Meanwhile, preheat oven to 400'. Peel and coarsely shred potatoes; pat dry with paper towels. In large bowl, toss potatoes with black pepper and remaining 3/4 tsp. salt.

In same skillet, heat 1 Tbls. oil over medium heat. Add half the potato mixture, patting with rubber spatula to cover bottom of skillet. Leaving 1" border, top potatoes with broccoli mixture, then sprinkle with Cheddar. Cover with remaining potatoes, patting to edge of skillet. Cook 5 min. or until browned, gently shaking skillet from time to time to keep pancake from sticking.

Place large flat round platter or cookie sheet sprayed lightly with non - stick spray upside down over skillet. Grasping platter and skillet firmly together, very carefully and quickly flip skillet over to invert pancake onto platter. Add remaining 1 Tbls. oil to skillet, then slide pancake back into skillet. Cook 5 min. or until browned.

Place skillet, uncovered, in oven and bake 15 minutes or until potatoes are tender throughout.

Serve in skillet or slip pancake out of skillet onto platter or cutting board. Cut into wedges.

Rex's Taco's

By: Jenn

1 Lb. ground turkey

Big can refried beans

Med. can enchilada sauce

4 lg. potatoes, diced and drained

Cheese

Whole wheat tortillas

Boil cut potatoes until tender. In a skillet brown turkey, season to taste. Drain potatoes and add refried beans and sauce. Add turkey and cheese. Spoon over tortillas.

Giant Focaccia Sandwich

By: Jenn

Oat Focaccia:

3 1/2 cups whole wheat flour

2 cups all purpose flour

2 pkgs. (1/4 oz. each) active dry yeast

1 tsp. salt

2 1/4 cups water

1/2 cup molasses

1 Tbls. soy butter

1/4 cup egg beaters

1 Tbls. dried minced onion

1 Tbls. sesame seeds

1 tsp. garlic salt

Sandwich Filling:

6 Tbls. nayonaise

2 Tbls. prepared mustard

6-8 lettuce leaves

3/4 to 1 pound thinly sliced fully cooked turkey breast

6 - 8 thin slices soy swiss or cheddar cheese4 slices red onion, seperated into rings

1 med. green pepper, sliced

2 med. tomatoes, thinly sliced

In a large mixing bowl, combine the flour, oats, yeast and salt. In a saucepan, heat water, molasses and butter to 120' to 130'. Add to dry ingredients; beat just until moistened. Place in a greased bowl; turn once to grease top. Cover and let rise in a warm place until doubled, about 45 minutes.

Press dough onto a greased 14" pizza pan. Cover and let rise until doubled, about 30 min. Brush with egg. Sprinkle with onion, sesame seeds and garlic salt. Bake at 350' for 30 - 35 minutes or until golden brown. Remove to a wire rack to cool.

Split the focaccia in half horizontally; spread with nayonaise and mustard on cut sides. On bottom half, later lettuce, turkey, cheese, onion, green pepper and tomatoes. Replace top half. Chill until serving. Cut into wedges. Yield: 12 servings

Sweet Pulse

By: Jenn

1 - 15oz. can kidney beans, drained and rinsed

1 - 15 oz. can black beans, drained and rinsed

1 - 15 oz. can garbanzo beans, drained and rinsed

3 cups cooked brown rice

1 cup frozen corn

1 cup frozen peas

1 cup mung bean sprouts

1/4 cup red onion, chopped

1/2 cup red bell pepper, chopped

1/2 cup grated carrots

1/4 cup black sliced olives

1/2 cup fresh cilantro, chopped

Mixed leafy greens

1 recipe Honey Mustard Sauce

Combine all ingredients above except salad dressing and leafy greens into a large bowl and mix well. Pour salad dressing mixture over the top and blend well. Refrigerate for at least two hours or overnight to combine flavors. Serve over a bed of mixed leafy greens. Can add more dressing the following day to moisten and sweeten further.

Desserts

Whole Wheat Pumpkin Nut Bread

1 cup whole-wheat flour	½ teaspoon salt
1 cup sugar	½ teaspoon ground cloves
2/3 cup all-purpose flour	1 cup cooked or canned pumpkin
1 teaspoon baking soda	½ cup egg substitute
1 teaspoon ground cinnamon	1/3 cup water
½ teaspoon baking powder	¼ cup canola oil
½ cup chopped walnuts

In a bowl, combine the first eight ingredients. In another bowl, combine the pumpkin, egg substitute, water and oil; mix well. Stir into dry ingredients just until moistened. Fold in walnuts.

Spoon in a 9-inch x 5-inch baking pan coated with nonstick cooking spray. Bake at 350 degrees for 60-65 minutes or until a toothpick inserted near the center comes out clean. Cool for 15 minutes before removing from pan to a wire rack. Yield: 1 loaf (12 slices)

Crustless Apple Pie

Vegetable oil spray	1/8 teaspoon ground nutmeg
Whites of 2 large eggs, or egg substitute equivalent to 1 egg	½ Cup all-purpose flour
¾ Cup sugar	1 Cup diced peeled apples
2 Tablespoons light brown sugar	¼ cup chopped walnuts, dry-roasted
1 teaspoon baking powder	½ teaspoon grated lemon zest
1 teaspoon vanilla extract	½ teaspoon ground cinnamon

Preheat oven to 350 degrees F. Spray an 8-inch pie pan with vegetable oil spray.

In a large mixing bowl, beat egg whites, sugars, and baking powder, vanilla, cinnamon, lemon zest, and nutmeg until smooth and fluffy. Beat in flour until smooth and well blended. Stir in apples. Turn into pie pan and sprinkle with nuts. Bake for 30 minutes, or until golden brown. Pie will puff up as it cooks, then collapse as it cools.

Lemon Jell-o Cake

Mix 1 package lemon Jell-O in 1 ¼ Cup hot water. Cool. 1 Lemon cake mix add egg substitute equal to 4 eggs, ¾ cup salad oil, grated rind of 1 lemon.

Fold in Jell-O mixture. Mix 1 Cup powdered sugar with juice of lemon. Pour over top of cake, while cake is warm.

Bake at 375 degrees for 35 minutes.

Mandarin Orange Cake

1 Yellow cake mix

3 eggs (use egg substitution)

½ Cup oil

1 can mandarin oranges

Mix ingredients together on high for 2 minutes.

Bake in 3-inch pan for 25 minutes at 350 degrees.

Frosting: 3 ounce package of instant vanilla pudding

1 large can crushed pineapple

12 oz fat free Cool Whip

Mix the pudding and pineapple together, then fold in the Cool Whip

Bread Pudding

4 Cups milk (or soy milk)

4 Cups bread, cubed of broken pieces

¾ cups Fructose

2 teaspoons cinnamon ½ tsp nutmeg

½ teaspoon allspice ½ cup raisins

Egg Beaters equivalent to 4 eggs

½ cup brown rice syrup

Heat milk and add fructose and spices to it. Add egg beaters and stir well.

Add raisins. Pour over bread in sprayed casserole dish. Drizzle Brown Rice Syrup over top and bake at 300 degrees for 45 minutes or until done. ~ Mary

Upside Down Blueberry Cake

Cooking spray	½ frozen blueberries
2 ½ cups flour	½ cup brown sugar
1 tsp. baking soda	½ tsp. cinnamon
1 tsp. baking powder	2 tsp. vanilla
2 cups applesauce	1 Cup liquid eggs
2 cups sugar	¾ cup skim milk
2 cups fresh peaches (sliced)	2 cups skim milk

2. Preheat oven to 350 degrees. Spray 9-inch spring form pan with cooking spray. In a small bowl, sift together the flour, baking powder and soda. Set aside.
3. In a large bowl, beat the remaining wet ingredients down to and including the milk and sugar until smooth and creamy. Add flour mixture, mixing well, to create a batter
4. Arrange the fruit on the bottom of pan. Top with brown sugar and cinnamon.
5. Pour batter over this layer and cook for 50-60 minutes until a toothpick inserted in the middle comes out clean. Cool 1 hour and remove from pan.
6. Serve with whipped cream.

Pineapple Glazed Apple Pie

1 ½ cup unsweetened pineapple juice	3 tablespoons cornstarch
7 tart medium apples	1 T. Soy butter, ½ tsp vanilla, ¼ tsp salt
¾ cup honey	1 Granola Crumb Crust

In a large saucepan, combined 1 ¼ cups juice and honey. Bring to boiling. Add apple wedges. Simmer, covered, 3-4 minutes or till apples are tender but not soft. With slotted spoon, lift apples from liquid. Set aside to drain. Blend the remaining ¼ cup juice slowly into cornstarch. Add to hot pineapple liquid in saucepan. Cook and stir till mixture thickens and bubbles: cook 1 min more. Remove from heat. Stir in soy butter, vanilla and salt. Cover and cool 30 minutes without stirring. Pour half the pineapple mixture into the baked pie shell, spreading to cover bottom. Arranged cooked apples atop. Spoon remaining mixture over apples. Cover and refrigerate till chilled. Before serving, garnish center of pie with Cool Whip if desired. ~Mary

Upside Down Blueberry Peach Cake

Vegetable cooking spray 1 cup liquid egg substitute

2 1/2 cups flour 3/4 cup 1% milk

1 tsp baking soda 2 cups fresh peaches, sliced

1 tsp baking powder 1/2 cup fresh whole blueberries, rinsed and stems removed

2 cups applesauce 1/2 cup brown sugar

2 cups sugar 1/2 tsp cinnamon

2 tsp vanilla

1. Preheat oven to 350 degrees. Spray a 9-inch spring form pan with cooking spray. In a small bowl, sift together the flour, baking powder and baking soda. Set aside.

2. In a large bowl, beat the remaining wet ingredients down to and including the milk until smooth and creamy. Add flour mixture, mixing well, to create a batter.

3. Arrange the peaches and berries on the bottom of the pan. Top with brown sugar and cinnamon.

4. Pour batter over this layer and cook in oven for 50-60 minutes until a toothpick inserted in the middle comes out clean. Cool 1 hour and remove from pan. Serve immediately or cover and set aside.

5. Serve with a dollop of whipped cream and/or take a jam, add a TBS of water and microwave it for a quick and easy raspberry sauce. Serves 10.

Oatmeal Raisin Cookies

11/4 cup oat flakes	2 tablespoons sesame oil
½ cup raisins	½ cup whole wheat pastry flour
¾ cup water	½ cup leftover brown rice
1/8 teaspoon sea salt	3 tablespoons sunflower seeds
1 teaspoon cinnamon	3-4 tablespoons rice or barley syrup

Everyone has a favorite cookie texture. I like these because they’re chewy and moist. (If you like them more crunchy and dry, try the second recipe.)

Lightly roast oats by stirring in a skillet over medium heat. Boil water and pour over oats and raisins, and let sit 10 min. Mix in salt, cinnamon, oil and rice syrup. Then add flour, rice and seeds. Shape by the spoonful into round, flat cookies on an oiled baking sheet. Bake 25 min. at 350 degrees.

Carrot Bread

By: Jenn

2/3 cup virgin olive oil

2 cups fructose

1/2 cup egg beaters

4 cups all purpose flour

2 tsp. baking soda

1 tsp. salt

1 tsp. cinnamon

2 cups mashed ripe bananas

2 cups grated carrots

1 cup pecans, chopped

Combine oil and fructose in a bowl. Then add eggs mix well. Add dry ingredients and mashed bananas slowly. Stir in carrots and pecans. Transfer to a greased bunt pan.

Bake at 350' for 55 - 60 min. Cool for 10 min. and remove from pan.

Top with powdered sugar and warm water glaze, you can also add a squeeze of fresh orange or just eat bread alone.

Laurie's Baked Apples

By: Laurie

2 Granny Smith Apples - cut in half and cored

1/2 cup Craisins

1 tsp. fructose

Vanilla extract

Cinnamon

Fat Free or Lite Whipped Cream in the can

In bowl combine craziness, sugar and just enough vanilla to wet. Mix well and squish on to apples. Sprinkle cinnamon on top for garnish. Bake at 350' for 20 minutes. Once removed from the oven place on a plate topped with whipped cream and serve while warm.

Wheat Free Walnut Oatmeal Cookies

2 cups oat flakes	¼ tsp. sea salt
½ cup rice or barley flour	1 tsp. cinnamon
½ cup oat flour	pinch allspice
¼ cup sesame oil	1/3 cup rice syrup
½ cup raisins	2/3 cup water
1/3 cup chopped walnuts	1 tsp. vanilla

Here’s one for kids who are allergic to wheat...Looks and taste like the real thing. Mom’s Oatmeal Cookies!

Roast oats by stirring in a skillet over medium heat until they’re hot, but not browned. (this brings out the flavor and makes them more easily digestible.) Lightly roast flours.

Combined wet ingredients and stir vigorously. Add dry ingredients. Let dough set 5 minutes, to stiffen. Shape into 2” round cookies, on an oiled cookie sheet (press flat with the back of a spoon.) Bake 350 degrees for 20-25 min.

Strawberry Parfait

4 cups sliced strawberries, divided	1 TBS water
1/4 cup sugar	1 tsp vanilla extract
1 cup fat-free ricotta cheese	1 cup amaretto cookie crumbs (about 8 cookies).
1/2 cup less-fat cream cheese, softened	1/2 cup frozen reduced-caLauriee whipped topping, thawed
1/4 cup powdered sugar	2 TBS slivered almonds, toasted (optional).

1. Place 2 cups of strawberry slices and granulated sugar in a blender or food processor, and process until smooth. Set strawberry puree aside.

2. Combine ricotta and next 4 ingredients (ricotta through vanilla) in a medium bowl; stir well with a Wisk. Spoon 2 TBS cookie crumbs into each of 4 parfait glasses. Top each portion with 2 TBS strawberry puree, 1/4 cup strawberry slices, and 3 TBS ricotta mixture; repeat the layers. Drizzle the remaining strawberry puree over each serving. Chill for 2 hours. Top each parfait with 2 TBS whipped topping and almonds.

Lemon Sponge Cake with Strawberry Filling

1 cup all purpose flour

1 1/4 tsp baking powder

1/8 tsp salt

2 large eggs

3/4 cup sugar

1/4 cup water

1 1/2 tsp grated lemon rind

1 TBS fresh lemon juice

1 tsp vanilla extract

Cooking spray

Sauce

1 cup chopped strawberries

1/3 cup water

1/4 cup sugar

1 1/2 tsp fresh lemon juice

Remaining Ingredients

2 cups sliced strawberries, divided

1 cup frozen reduced-caLauriee whipped topping, thawed

1. Preheat oven to 350 degrees.

2. To prepare cake, lightly spoon flour into a dry measuring cup, level with a knife. Combine flour, baking powder, and salt in a medium bowl, stirring well with a Wisk. Beat eggs in a large bowl with a mixer at high speed for 2 minutes. Gradually add 3/4 cup sugar, beating until thick and pale (about 4 minutes). Add 1/4 water, rind, 1 TBS juice, and vanilla, beating at low speed until blended. Add flour mixture, beating just until

blended. Pour the batter into a 9-inch round cake pan coated with cooking spray. Bake at 350 degrees for 25 minutes or until a toothpick comes out clean when inserted into center. Cool in pan 10 minutes on a wire rack, remove from pan. Cool completely on wire rack.

3. To prepare sauce, combine chopped strawberries, 1/3 cup water, 1/4 cup sugar, and 1 1/2 tsp lemon juice in a medium non-aluminum saucepan. Bring to a boil; cook until reduced to 3/4 cup (about 15 minutes). Cool.

4. Split cake in half horizontally using a serrated knife; place bottom cake layer, cut side up, on a plate. Spread with 6 TBS sauce. Top with 1 cup sliced strawberries and 1/2 cup whipped topping. Top with remaining cake layer. Repeat layers with remaining sauce, sliced strawberries, and whipped topping.

Serves 8.

Spiced Apple Crumble

Butter, for greasing

1 # cooking apples

1 cup blackberries

Zest, grated and juice of one orange

1/3 cup light brown sugar

Custard, to serve

Topping

1 1/2 cups flour

5 TBS butter

1/3 cup sugar

1/4 cup hazelnuts, chopped

1/2 tsp cardamom seeds, crushed

1. Preheat oven to 400 degrees. Generously grease a 5-cup baking dish. Peel and core the apples, then slice them into the prepared baking dish. Level the surface, then scatter the blackberries over. Sprinkle the orange zest and light brown sugar evenly over the top of the fruit, then pour the orange juice over. Set the fruit mixture aside while you make the crumble topping.

2. Make the topping. Sift the flour into a bowl and rub in the butter until the mixture resembles coarse bread crumbs. Stir in the sugar, hazelnuts and cardamom seeds. Scatter the topping over the top of the fruit.

3. Press the topping around the edges of the dish to seal in the juices. Bake for 30-35 minutes, or until the crumble is golden. Serve hot, with custard.

Cranberry Pecan Scones

By: Jenn

2 cups all purpose flour

1/2 cup fructose

1 tsp. baking powder

1/2 tsp. salt

1/4 tsp. baking soda

1/4 cup soy butter

1/4 cup egg beaters

6 Tbls. orange juice

1 tsp. vanilla extract

1/2 tsp. grated orange peel

1/2 cup Craisins

3 Tbls. chopped pecans, toasted

1 egg white

1 tsp. water

In a large bowl, combine flour, sugar, baking powder, salt and baking soda; cut in butter until mixture resembles coarse crumbs. Beat the egg, orange juice, vanilla and orange peel. Add to flour mixture along with Craisins and pecans; stir just until moistened.

Pat dough into a 6 - 1/2 in. circle on a baking sheet coated with nonstick cooking spray. Combine egg white and water; brush over dough. Cut into eight wedges (do not separate). Bake at 400' for 20 - 25 min. or until golden brown. Cool on wire rack. Yield: 8 servings

Raspberry, Yogurt, Amaretto Scrunch

1 1/2 cups raspberries, frozen or fresh

2 1/2 cups thick plain live yogurt

2 TBS clear honey

rind of 1 small lemon, finely grated

1 1/2 cups amaretto biscuits, broken into pieces

1. If using frozen raspberries, allow them to partly defrost. If using fresh ones, partly freeze them.

2. Place the yogurt in a large bowl and stir in the honey and lemon rind. Add the raspberries and fold in gently, being careful not to over mix. Chill for 1 hour.

3. Stir in the amaretto biscuits just before serving.

Blueberry Pineapple Cake

4 cups whole wheat pastry flour

1 TBS egg substitute

3/4 TBS baking soda

3/4 cup unsweetened applesauce

1 20 oz. crushed pineapple

1/2 cup fructose

4 tsp baking powder

3/4 TBS vanilla extract

3/4 cup pineapple juice

2 cups blueberries

Mix all dry ingredients together. Add the wet ingredients, mixing thoroughly. Stir in the blueberries. Place in a 9 x 13 baking pan that has been sprayed with Pam. Bake at 350 degrees for 40-60 minutes.

Sugar Free Cheesecake

1 box Reduce fat Nilla Wafers or 2 - “50/50” sugar-free pie crust (In pie crust or diet section)

1 cup Egg beater or 4 eggs

3 pkgs. Fat-Free Cream Cheese – 8 oz.

1 Lemon or Lime – grate zest and juice them

1 tsp. Vanilla

1 cup Fructose

24 Paper Muffin/Cupcake Baking cups

Blend eggs, cream cheese, lemon zest and juice, vanilla and fructose until very creamy. Do it with a mixer or food processor. If making individual servings place baking cups into muffin pans. Place one Nilla wafer in bottom of cup. Pour cheese mixture in cups about ½ full.

If making pies pour ½ of cheese mixture into baked pie crusts. Bake at 350 for 20-25 minutes until firm and top start to crack. Chill for 2 hours. Top with Cherry Pie filling or Blueberry topping.

Use unsweetened canned or frozen fruits heat in sauce pan and add 1/4 cup fructose cook 10 minutes and add 1 Tbl. Cornstarch to ½ cup water, pour into fruit and cook until thickened.

Sugar Free Chocolate Cream Pie

1 lrg. Box Sugar-free Chocolate Instant Pudding – make according to pie directions on box

1 pkg. Fat-Free Cream Cheese – 8 oz.

1 pre-made pie crust – bake according to directions

OR 12 Reduced fat Nilla Wafers

12 Paper Muffin baking cups

Mix pudding according to pie directions on box. Add softened cream cheese. Mix with a mixer until smooth. Pour into already baked pie crust or place paper cups into a muffin pan and put one Nilla wafer in bottom of paper cup. Fill cups with pudding/cream cheese mixture. Freeze for 1 hour before serving.

Strawberry Sugar Free Mousse Dessert

1 lrg. Box Strawberry sugar free jello

1 lrg. Lite Cool Whip – thawed

1 sm. Container fat-free – sugar-free strawberry yogurt

1 box Graham Crackers

Dissolve jello in hot water as directed in box. Add 2 cups of ice cubes after completely dissolved stirring constantly. When it soft sets remove any remaining ice chips. Add Cool Whip and Ygurt and blend until creamy. Using a 9X12 baking dish, place whole graham crackers on bottom of dish until it is covered with one layer of crackers. Pour Jello mixture over crackers. Chill for 2 hours.

Gingerbread

½ cup soy butter 1 ½ teaspoon soda

½ cup fructose 1 tsp cinnamon

1 egg (can use egg substitute) 1 tsp ginger

1 cup molasses 1 tsp cloves

2 ½ cup wheat, spelt or kamut flour 1 tsp salt

1 cup hot water

Cream butter and fructose. Add egg and molasses. Add all dry ingredients to sugar mixture then add hot water and beat till smooth. Pour into prepared (greased) 9 x 13” pan. Bake at 350 degrees for 30 minutes. ~Mary

Egg-less Chocolate Cake

By: Jenn

1 Tbls. plus 1/2 cup baking cocoa, divided

3 cups all purpose flour

2 cups fructose

2 tsp. baking soda

1 tsp. salt

1/4 tsp. ground cinnamon

2 cups cold brewed def. coffee

1/3 cup virgin olive oil

2 Tbls. white vinegar

2 tsp. vanilla extract

1/2 cup semisweet chocolate chips

1/2 tsp. shortening

Coat a 10 - in fluted tube pan with nonstick cooking spray and dust with 1 Tbls. cocoa; set aside. In a large bowl, combine the flour, sugar, and baking soda, salt cinnamon and remaining cocoa. . In another bowl, combine the coffee, oil, vinegar and vanilla. Stir into dry ingredients just until combined. Pour into prepared pan.

Bake at 350' for 40 - 5- min. or until a toothpick inserted at the center comes out clean. Cool for 10 minutes before removing from pan to a wire rack to cool completely. In a microwave or heavy saucepan, melt chocolate cups and shortening in 1 min. intervals stirring in between each interval. Stir until smooth; drizzle over the cake.

Yield: 14 servings

Oatmeal Cranberry White Chocolate Chunk Cookies

By: Debra

2/3 cup butter, softened

2/3 cup brown sugar

1.2 cup egg beaters

1 1/2 cups old fashioned oats

1 1/2 cups all purpose flour

1 tsp. baking soda

1 - 2 handfuls Craisins

2/3 cup white chocolate chips

2/3 cup milk chocolate chips

Pam cooking spray

Preheat oven to 375'. Using and electric mixer, beat butter and sugar together in a med. mixing bowl until light and fluffy. Add eggs, mixing well. Combine oats, flour, and baking soda to the bowl mixing well. Add Craisins, white and choc. chips. Drop little semi - round balls on a cookie sheet sprayed lightly with Pam. Bake 10 minutes, remove from oven and leave on pan for another 5 minutes. Remove cookies from pan and place on wire rack.

Healthy Pie Crusts

Granola Crumb Crust

4 Tabl butter or safflower margarine

3 Tabl honey or packed brown sugar

¾ cup rolled oats

1/3 cup unsweetened flakes coconut

½ cup wheat germ

¼ teas salt

¼ cup finely chopped nuts or unsalted sunflower seeds, or mixture of both

2 tabl instant nonfat dry milk

In a large saucepan, stir butter and honey or sugar together over medium heat until butter is melted. Add remaining ingredients and stir over medium heat for 3 min. Let cool slightly, then press mixture into a lightly greased 9-inch pie pan or 12 individual foil muffin cups. Bake in a preheated 350 degree F oven for 8-10 minutes, or until lightly colored. Cool thoroughly. Makes 1 9-inch shell, 12 tart shells. ~ Mary

Wheat-free Oat Crust

1&1/3 cup oat flour

2/3 cup brown rice flour

¼ tsp. sea salt

2 T. sesame oil

2/3-3/4 cup water

To make oat flour, whiz rolled oats in the blender. Roast flours, combine ingredients, press into pie plate and bake as in directions for Nutty Oat Crust, above.

Nutty Oat Crust

¾ cup oat flakes

¾ cup whole wheat pastry flour

¼ cup brown rice flour

¼ cup chopped walnuts

2 T. sesame oil

¼ teas sea salt

1/3 - ½ cup water

Lightly roast the oat flakes, then the flours, by stirring in a skillet over medium heat until they smell toasty, but don’t brown. Mix in salt, walnuts and oil, with a fork. Add just enough water that it holds together when you squeeze a little, without being sticky.

How to make a pressed crust:

Spread crust mixture evenly in a pie plate. Begin in the center and press into a thin crust, pushing to form a rim. Flute the edge. For squash pie, bake for 10 min. at 350 degrees, then fill and bake 25 minutes more. For fruit tarts or cream pies, pre-bake 20 min. at 350 degrees, cool and fill.

Millet Crumble Crust

Make millet flour by grinding millet on high speed in the blender. Roast flours, combine

ingredients, and press into pie plate as above. Bake for 20 min. at 350 degrees. Wonderfully delicate and crumbly with a fruit or cream filling.

Condiments

Cucumber Yogurt Dressing

Coarsely blend 1-2 chopped cucumbers in a food processor. Add 1 ½ cups Plain Yogurt and 2 Tablespoons honey. Add a scant amount of Real Salt. Add 2 Tablespoons fresh parsley and 2 Tablespoons raw, unfiltered vinegar. Blend Well. (Experiment with other

things you think will taste good in this combination.)

This makes a really good salad dressing for a green salad as well.

Lemon Water: Cut a lemon in 1\8 ‘s. Squeeze one of these sections into a glass and then drop the rest of the lemon wedge in with the juice. Fill with pure water. Add ice.

Hummus

Rinse 3 cups Garbanzo Beans. Soak beans (chick peas) overnight in a large saucepan covering them in water. In the morning, bring to a boil and lower heat and simmer about 40 min, till beans are very tender.

In a blender, begin blending the beans with a small amount of the water they were cooked in add more beans and more water to make a smooth, rather thick paste. As the beans are cooking, sauté 1 onion and 1-2 cloves garlic in a pan with 1 tablespoon olive oil. Add theses to the beans when you blend them. Squeeze 1 lemon (juice) into the blender with the blended bean mixture and keep blending. Add 2 Tablespoons fresh parsley to this mixture and blend all till a fine, smooth spread, adding more bean liquid as needed. Add 2 tablespoons Tahini (sesame butter) to mixture and blend till smooth.

This is a wonderful spread on bread, crackers, as a veggie dip or as served traditionally in India, spread in Pita Pockets and eaten with other condiments.

Salsa

Chop approximately 6 firm tomatoes. Chop 4-5 green onions. Combine in a medium sized bowl with 2 Tablespoons chopped cilantro. Add one small can chopped , Ortega chilies. Add scant Real St. Serve with corn chips, over tacos or other Mexican dishes or over eggs. Keeps refrigerated 2 days.

Tofu Mayo

8 oz. tofu

¼ cup water

2 tsp sesame or olive oil

1 T. lemon juice

1 T. brown rice vinegar

1T. mellow white miso

optional sprinkle of dill.

Slice Tofu and steam for just 3 minutes. Blend all ingredients until smooth and creamy. Keeps refrigerated for 2-3 days (if it separates, just re-blend).

Black Bean Gravy

1 cup cooked Gingered Black Beans

water

1 green onion

1tsp. mirin

1-2 tsp. tamari soy sauce

So easy and delicious! Heat beans. Stir and add just enough water to make a velvety smooth, pourable gravy. Add thin-sliced green onion, mirin, and tamari to taste. Simmer briefly to blend flavors.

Sesame Salt

1 cup unhulled, brown sesame seeds

1-2 tsp. unrefined sea salt

Roast seeds, by stirring in a skillet over medium-low heat until they smell toasty and crumble easily between thumb and forefinger. If using moist sea salt, lightly roast it, then add to seeds and grind in a suribachi (Japanese mortor & pestle), until mostly crumbled.

Store in a sealed jar in the fridge. ~ Mary

Honey Mustard Sauce

1/2 cup virgin olive oil

3/4 cup water

1 1/2 tsp. dry mustard

1/4 small onion

1/4 cup honey

10 almonds soaked and drained

2 Tbs. apple cider vinegar

Place all ingredients in blender and blend until smooth. This is exceptional over a potato, salad, pasta salad and sweet pulse.

Orzo and Green Herbs

By: Laurie

2 Qt water

1 cup orzo pasta, dry

1/4 cup parsley, fresh, chopped

1/4 cup thyme, fresh, chopped

1/4 cup basil, fresh, chopped

1/4 cup rosemary, fresh, chopped

2 tsp. virgin olive oil

1/2 tsp. salt

pinch of pepper

Sauté the orzo in the oil until lightly browned. Add the water and cook until the orzo is done.

While hot stir in the fresh herbs, then add salt and pepper to taste; serve immediately.

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