Strawberry-Kiwi Eye Opener

Ingredients

1. 4 cups of low-fat yogurt (can substitute with "silk" non-dairy yogurt)
2. 2 cups of sliced strawberries
3. 1 cup of low-fat granola
4. 1 cup of sliced kiwi

How to prepare:

Divide yogurt among 4 bowls. Top each with 1/2 cup sliced strawberries. Sprinkle with 1/4 cup of granola. Top with 1/4 cup of slice kiwi. Servings: 4. Provides 1.5 fruit servings per person.

---

Sunshine Salads

Ingredients

1. 5 cups of spinach leaves (packed), washed & dried
2. 1/2 cup red pepper, sliced
3. 2 oranges, peeled & chopped into bite size pieces
4. 1/2 red onion, sliced thin
5. 1 whole cucumber, sliced
6. 1/3 cup "lite" vinaigrette dressing (the kind with no canola oil)

How to prepare:

Toss all ingredients together in a large bowl. Add dressing and toss again. Serve immediatley. Servings:5. Provides 2 servings of vegetable per serving.

---

Spaghetti with a secret

Ingredients

12 oz. dry spaghetti

1 cup of steamed broccoli

1 cup of steamed carrots

4 cups of your favorite low sodium spaghetti sauce

6T grated parmesan cheese

How to prepare:

Cook spaghetti according to package directions, drain, rinse with cold water, and set aside. Whiz the steamed vegetables, with the spaghetti sauce in a blender until they are no longer present. Heat the sauce. Toss spaghetti together with the sauce and heat through. Servings:6. Provides 1 vegetable serving per person.

---

Tofu Dill Dip

Ingredients

1. 1 cucumber, peeled
2. 1 lb. tofu
3. 1 teaspoon dill weed
4. 2 tablespoons lemon juice
5. 1/4 cup of fresh parsley or 1 tablespoon of dried parsley
6. 1/2 teaspoon garlic powder
7. salt to taste

How to prepare:

Place all the ingredients into a food processor or blender and blend untin creamy. Serve with raw vegetables and cracker. Servings: 5.

---

Quick Sloppy Joes

Ingredients

1. 1 small onion, chopped
2. 2 teaspoons oil (other that canola oil)
3. two 8oz. packages tempeh, grated
4. 2 teaspoons chili powder
5. 1.2 teaspoons garlic powder
6. 1/4 teaspoon of salt
7. 6oz. can tomato paste
8. 2 cups of water

How to prepare:

Saute onion in oil in a large frying pan over medium heat for 2 minutes. Add tempeh and stir-fry 5 minutes longer. Reduce heat, add remaining ingredients, and simmer 5 mintes. Serve warm. Servigs: 5.

Ingredients

• 1 package of Uncle Ben's Natural Select Garlic and Butter Rice
• 4 skinless boneless chicken breasts
• 1/2 cup soy sauce
• 1 whole lime, juice and zest
• 1/4 cup cilantro, chopped
• 1 tbsp. fresh ginger, finely chopped
• 2 tbsp. plus sesame oil, divided
• 1 red pepper, diced
• 3 green onions, cut into 2 inch pieces

Directions

1. Marinate chicken in soy sauce, lime juice, cilantro and ginger for 30 minutes.
2. Prepare rice according to package directions.
3. Heat 2 tbsp. seame oil in saute' and cook chicken.
4. Add remaining 1 tbsp. of sesmae oil and saute' red pepper and green onions.
5. Serve chicken with rice, top chicken with pepper and onion.

Ingredients

• 4 oz. dry-packed sun-dried tomatoes
• 3/4 cup 5% ricotta cheese
• 1/2 cup chopped fresh parsley
• 1/3 cup vegetable stock or water
• 3 tablespoons chopped black olives
• 2 tablespoons olive oil
• 2 tablespoons toasted pine nuts
• 2 tablespoons grated Parmesan cheese
• 1 teaspoon minced garlic

Directions

1. In a small bowl, pour boiling water to cover over sun-dried tomatoes.
2. Let stand 15 minutes. Drain and chop.
3. In a food processor combine sun-dried tomatoes, ricotta, parsley, stock, olives, olive oil, pine nuts, Parmesan cheese and garlic
4. Process until well combined but still chunky

Ingredients

• 2 tablespoons olive
• 1 medium yellow skinned onion, chopped
• 1 large red pepper, seeded and chopped
• 1 large green pepper, seeded and chopped
• 1 large jalapeno pepper, seeded and chopped
• 3 cloves garlic, crushed and chopped
• 1 cup vegetable stock/broth
• 1 (32- ounce) can crushed tomatoes
• 1 (14-ounce) can black beans
• 1 (14-ounce) can dark red kidney beans
• 1 tablespoon ground cumin
• 2 tablespoons chili powder
• 1 tablespoon cayenne hot pepper sauce, several drops
• 1 teaspoon coarse salt
• 1 cup spicy vegetarian refried beans

Read more

Ingredients

• 4 pounds sweet potatoes
• Boiling water
• 1 teaspoon of salt
• 6 medium bananas
• 1/4 cup orange juice
• 1/2 cup of light brown sugar, packed firmly
• 1/2 teaspoon ground cinnamon
• 4 tablespoon of margarine.

Directions

1. Wash potatoes; and place them in a large sauce pan with salt. Add boiling water cover; bring to a boil over high heat. Cover pot; reduce the heat to low and let the potatoes simmer for 30 to 35 minutes.

2. Preheat oven to 375F. Using Margarine grease a deep casserole bowl or 2 quart bowl.

3. Peel bananas and throw away the skins. Cut bananas in 1/4 inch thick slices. Put the bananas in a medium size bowl and toss with orange juice. In a smaller bowl mix the brown sugar and ground cinnamon and set aside.

4. In the bottom of the casserole dish arrange 1/3 of the potato slices in a single layer, overlapping just a little bit. Top with 1/2 of the banana slices and sprinkle with 1/3 the sugar mixture. Slightly dot with 1/3 with the margarine.

5. Repeat the steps from 4 with the 1/3 of the potatoes and the bananas, having 12 slices of bananas left for the top. Sprinkle with 1/3 of the sugar mixture and slightly dot with one third of butter.

6. Top with the remaining potatoes, and put the rest of the bananas on top. Put the remaining sugar mixture on top and slightly dot the rest of the butter on top. The last step is to pour the rest of the orange juice on the casserole and put in the oven, for 45 minutes until bubbly or hot.

Preparation

Soak 2 cups of dried kidney beans overnight.
Prepare TVP and put aside (can stir-fry with onions, celery, spices, etc.)
Use large sauce pan

Read more

Ingredients

• 2 pounds potatoes, such as russet, peeled and cubed
• 2 tablespoons sour cream
• 1 large egg yolk
• 11/2 cup vegetable broth
• 1 tablespoon extra-virgin olive oil, 1 turn of the pan
• 1 carrot, peeled and chopped
• 1 onion, chopped
• 2 tablespoons butter
• 2 tablespoons all-purpose flour
• 2 teaspoons Worcestershire
• 1/2 cup peas
• 1 teaspoon sweet paprika
• 2 tablespoons chopped fresh parsley leaves

Directions

1. Boil potatoes in salted water until tender, about 12 minutes.
2. Drain potatoes and pour them into a bowl.
3. Combine sour cream, egg yolk and 1/2 cup of vegetable broth.
4. Add the cream mixture into potatoes and mash until potatoes are almost smooth.
5. While potatoes boil, preheat a large skillet over medium high heat. Add oil to hot pan with chopped carrot and onion.
6. Cook vegetables 5 minutes, stirring frequently.
7. In a second small skillet over medium heat cook butter and flour together 2 minutes.
8. Whisk in remaining 1 cup of broth and Worcestershire sauce.
9. Thicken gravy 1 minute. Add gravy to vegetables and stir in peas.
10. Preheat broiler to high. Fill a small rectangular casserole with vegetable mixture.
11. Spoon potatoes over vegetables evenly.
12. Top potatoes with paprika and broil 6 to 8 inches from the heat until potatoes are evenly browned.
13. Top casserole dish with chopped parsley and serve.

Ingredients

• 2 lbs unpeeled potatoes
• 8 garlic cloves, peeled
• 8 ounces sour cream
• 3/4 teaspoon salt
• 1/4 teaspoon ground black pepper
• 1/2 cup milk, heated

Directions

1. Cut potatoes into 1-inch pieces
2. Cover potatoes and garlic with water in a medium saucepan
3. Cover and bring to a boil
4. reduce heat and cook 8-10 minutes or until potatoes are tender
5. Drain potatoes and garlic in large a Colander
6. return to saucepan
7. Mash potatoes until no lumps are visible
8. Stir in sour cream, salt and black pepper
9. Gradually beat in enough of the hot milk to make potato mixture light and fluffy

Ingredients

• 1/4 cup of "I can't believe it's Not Butter!" Spread
• 1 large Granny Smith or other tart apple, peeled, cored and thinly sliced.
• 1 large onion, sliced
• 4 cups mixed salad green
• Wish-Bone Balsamic Vinaigrette Dressing
• 1/2 cup of toasted Diamond Walnuts or Pecans (optional)

Directions

1. In 12-inch skillet, melt I can't believe it's not Butter! Spread over medium-high heat and cook apple and onion, stirring occassionally, 4 minutes or until tender.
2. Reduce heat to medium and cook uncovered, stirring occasionally, 20 minutes or until apple and onion are golden brown.
3. Serve warm apple mixture over greens.
4. Drizzle with balsamic vinaigrette dressing and garnish with walnuts.

Features:

2 servings
Prep Time: 10 minutes
Cook Time: 25 minutes

Ingredients

• One eggplant diced 1/2- 3/4"
• One yellow and one green squash, diced
• Two onions diced small 1/2- 3/4"
• Four medium diced celery stalks
• One pound of diced mushrooms
• One box of corn of lakes crumbs
• One large jar of tomato sauce
• Fresh tomatos diced
• Seasonings: Spike, sweet basil, oregeno, Ms. Dash, Garlic Powder
• Tofu Cheese; Galaxy Veggie slices or Galaxy Veggie Shreds

Directions

1. Use large casserol Dish
2. Add 1 Tablespoon oil and coat bottom of dish
3. Sprinkle layer of corn flake crumbs over oil
4. Mix eggplant, onions, squash, and mushrooms in seperate bowl
5. Add layer of mix over corn flake crumbs (approximately one inch high)
6. Add spices 1/3 of each, corn flake crumbs and layer of tomato sauce
7. Cover with Tofu cheese and more corn flake crumbs over cheese
8. Repeat again and again
9. Cover and bake any where from 30 to 45 mins. at 375 to 400 F
10. Uncover dish for last 10 minutes

Delicious!