• 2 cups vegetable or chicken stock (or two cups water and two teaspoons bullion)
• 1 medium onion, chopped
• 2 stalks celery, chopped
• 2 carrots, chopped
• 1/4 cup white beans
• 3 cloves garlic, minced
• 2 cans diced Italian style tomatoes
• 1/2 cup peas, fresh or frozen
• 3/4 cup pasta shells
• 1 tablespoon dried basil
• 1 tablespoon dried parsley

Directions:

1. Add stock, onion, celery, carrots, beans and garlic to pot.
2. Bring to a boil.
3. Reduce heat to medium, cover and cook for 10 minutes.
4. Add peas and tomatoes.
5. Return to a boil and add pasta.
6. Simmer for 10 minutes or until pasta is tender.

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• 3 cups milk
• 1 package of cheesecake flavoured instant pudding
• 1 banana peeled and chopped
• 1 cup of frozen strawberries

Directions

1. Add all ingredients in order to the blender
2. Blend on high for 2 minutes.
3. Serve immediately.

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This recipe is also cheaper than buying hamburger meat!

Ingredients:

• 1/2 an onion
• 2 cups cooked black beans
• 1 cup corn kernels
• Salt,  pepper, chili powder, parsley, basil (experiment with seasonings!) to season
• 1/2 cup cooked rice (great way to use leftover rice!)
• 1 egg
• 1/2 cup of flour

Directions

1. Saute onions, black beans, corn, and seasonings until onions are golden in a pan on medium-high heat.
2. Add rice to the pan and saute about 5 more minutes on medium heat. Let cool.
3. Transfer saute mixture into a mixing bowl.
4. Mix in egg and flour.
5. Shape the mixture into small balls.
6. Either place the balls on a foreman grill or flatten and cook on a frying pan.

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Ingredients:

• 2 cups flour
• 1 teaspoon baking powder
• 1 teaspoon salt
• 1/4 cup butter
• 3/4 cup milk
• 3 eggs
• 1 -  8 ounce package of cream cheese
• 2 teaspoons  seasoning salt
• 1 tablespoon flour
• 2 cups of rinsed, chopped spinach
• 1/2 cup of chopped mushrooms
• 1/2 cup grated cheddar cheese

Directions:

1. Spray a medium casserole dish with cooking spray or grease lightly with cooking oil.
2. Sift 2 cups of flour, baking powder and salt together into a mixing bowl.
3. Cut in butter with a pastry cutter or knife until you have a coarse mixture.
4. Stir in milk.
5. Knead the dough until you have a soft, smooth dough. About 8-10 minutes.
6. Roll dough out on a lightly floured surface. About 1/2 inch thick.
7. Line bottom and sides of casserole dish with dough. (There might be some leftover dough.)
8. Beat eggs, cream cheese, seasoning salt and flour together.
9. Stir in spinach, mushroom and cheddar cheese.
10. Pour egg mixture into dough lined casserole dish and cover with foil.
11. Bake in a 325 F oven for 30 minutes. Remove foil and bake for another 20 minutes or until toothpick inserted in the middle comes out clean.

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Ingredients:

• 1 cup sugar
• 1 cup water
• 4 cups fresh cranberries

Directions:

1. Wash cranberries and remove any stems that may still be on them.
2. In a saucepan bring sugar and water to a boil.
3. Add cranberries and return to a boil.
4. Turn heat to a low setting and simmer for 15 minutes with a lid on the saucepan.
5. Remove the saucepan from heat and allow to cool to room temperature.
6. Refrigerate for at least 3 hours before serving.

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Ingredients:

• 2 cups cooked rice
• 4 eggs
• 1/4 cup salsa
• Cheddar cheese to sprinkle on top.

Directions:

1. Fry eggs. They can be sunny side up or well done – however you like them!
2. Place eggs over rice.
3. Add Salsa.
4. Sprinkle with cheese.

Makes 2 servings.

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Ingredients:

• 1.5 cups dry beans (navy, kidney, lima)
• 2 cups water
• 2 cups apple juice
• 1 teaspoon salt
• 2 tablespoons molasses
• 1/2 cup ketchup
• 2 teaspoon vinegar
• 1 teaspoon mustard, dried

Directions:

1. Rinse and sort (remove non bean particles) your beans.
2. Combine apple juice and water, bring to a boil.
3. Add beans and simmer for 2.5 hours or until beans are tender.
4. Drain beans and reserve the liquid.
5. Put beans and the rest of the ingredients except for reserved liquid in a greased baking dish.
6. Cover and bake at 250° F for 3-4 hours
7. Uncover the last hour of baking and add some of the reserved liquid if beans become dry.

Serves: 6

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• 1/2 pound dry pinto beans, sorted and rinsed
• 2 tablespoons cooking oil (plus additional oil for brushing tortillas.
• 12 corn tortillas
• 1 small head of lettuce, chopped
• 2 small tomatoes, chopped
• 1/2 cup cheddar cheese, shredded
• 1/2 cup Monterey Jack cheese, shredded

Directions:

1. Cook pinto beans.
2. Fry beans in 2 tablespoons of oil until they are tender and browned.
3. Place tortillas on a baking sheet. Brush lightly with oil and bake until crisp – about 10 minutes.
4. Spread beans on tortillas and sprinkle lettuce, tomatoes and cheese on top.

Servings: 6

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Ingredients:

• 4 cups roasted peanuts (for unroasted peanuts, roasting instructions are below)
• 4 teaspoons honey
• 2 teaspoon salt

*Roasting Peanuts*

1. Preheat oven to 350 F.
2. Remove from shells if needed, and spread peanuts across  a baking pan.
3. Bake for 15 minutes. Cool before using the peanuts to make peanut butter.

Peanut Butter instructions:

1. Put 2 cups of roasted peanuts in blender.
2. Add 2 teaspoons of honey.
3. Blend peanuts for 2-4 minutes to a clumpy appearance.
4. Add the rest of the peanuts and honey into the blender.
5. Blend to desired consistency. 
6. Add the salt and mix for another minute.

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Ingredients:

• 8 cups water or vegetable stock
• 6 cups butternut squash, peeled and cubed
• 1 large white onion, sliced in moons
• 1 leek thinly sliced
• 1 tablespoon peeled and minced fresh ginger
• 2 cloves garlic, chopped
• 1 tablespoon curry powder
• 1 tablespoon fresh thyme leaves
• 2 bay leaves
• 1 pkg firm tofu, cubed
• 1/4 cup white or yellow miso
• chopped fresh chives or parsley for garnishing

Directions:

1. Bring ingredients except tofu and miso to a boil in a large pot.
2. Once boiling, cook over medium heat for 30 minutes. Let cool.
3. Add tofu and miso.
4. Puree well in blender.
5. Pass through a wire mesh strainer to remove any fiber.
6. Garnish with chopped chives or parsley.

Nutritional Information:

• 4-6 servings
• Calories: 105
• Protein: 5.2g
• Carbs: 22.5g
• Fat: 1g
• Cholesterol: 0mg

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