Category Archive: Recipes

SWEET POTATO AND SQUASH SOUP

Ingredients Vegetable cooking spray 1 cup chopped onion 1 cup sweet potato, peeled and cubed 1 1/2 cups 1% low-fat milk 1 13 8/4 oz. can no-salt-added chicken broth 3 cups butternut squash,… Continue reading

MIXED-BEAN CHILI WITH TEMPEH

      Ingredients Cooking spray 1 1/2 cups chopped onions 1/2 cup chopped bell peppers 3 oz. tempeh, crumbled 1 15 oz. can soybeans 1 15 oz. can pinto beans 1 141/2… Continue reading

MEXICAN TOFU SCRAMBLE

Ingredients 3 cups egg substitute ½ lb. tofu, firm 2 Tbsp. mild green chili pepper, chopped 1/3 cup fresh cilantro, washed and chopped 2 Tbsp. garlic, minced 1 tsp. paprika 1 tomato, diced… Continue reading

TOFU VEGETABLE SAUTE

Ingredients Cooking spray 1 14-oz. firm tofu, cut into 1/2-inch cubes 1 clove garlic, minced 1 Tbsp. sesame oil 1 Tbsp. low sodium soy sauce 3 cups sliced bok choy 2 cups sliced carrots 1/4… Continue reading

ASPARAGUS VEGETABLE SOUP

Ingredients 1 Tbsp. vegetable oil 1/2 cup chopped carrots 2 garlic cloves, minced 1/2 tsp. salt 1/4 tsp. black pepper 1/2 tsp. rosemary 4 cups vegetable broth 5 cups chopped asparagus Directions Heat… Continue reading

SUNFLOWER GRANOLA

Ingredients 8 cups rolled oats (not the instant kind) 1 cup light brown sugar, firmly packed 1 1/2 cuts natural wheat germ 3/4 cup unsalted sunflower seeds 1/2 cup sunflower oil 3/4 cup… Continue reading

LENTIL SALAD WITH BASIL DRESSING

Ingredients 4 cups water 1 cup dried lentils 1 tsp. cumin 1/2 cup chopped onions 1 cup diced carrots 1/2 cup diced tomatoes 1 Tbsp. cilantro 1/2 water 1 tsp. cornstarch 1/4 cup… Continue reading

FALL MORNING MUFFINS

Ingredients 1 cup pumpkin 2 cups fresh cranberries, chopped 1/2 cup spiced applesauce 1 1/2 cups all-purpose flour 1/4 cup whole wheat flour 1/2 cup light brown sugar 1 tsp. baking soda 1 tsp.… Continue reading

DILL MEDLEY

Ingredients 3 cups sliced cucumbers 3 cups peeled and sliced carrots 3/4 cup thinly sliced onion 1/2 cup chopped dill 1/2 cup white wine vinegar 1 Tbsp. olive oil 1/2 tsp. salt Directions… Continue reading

RED BELL PEPPER SPREAD

Ingredients 1 cup bottled roasted peppers, drained and rinsed lightly 1/2 cup canned tomatoes 2 Tbsp. chopped sun-dried tomatoes 2 Tbsp. balsamic vinegar 2 Tbsp. tomato paste 1/2 tsp. white pepper 2 garlic… Continue reading

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