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    Veggie Mexican

    (serves 4) 1 Tbsp. olive oil ½ cup chopped onions ½ cup chopped mushrooms 1 15-ounce can of red kidney beans, drained and rinsed very…

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  • Thumbnail for Vegetable Chow Mein

    Vegetable Chow Mein

    (serves 6) 1-2 tsp. olive oil 3 large onions, sliced 4 cups sliced celery 1 pound mushrooms, chopped 1 can bamboo shoots 1 can water…

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  • Thumbnail for Spinach Pie

    Spinach Pie

    (serves 8) 4 10-ounce packages frozen chopped spinach Filo leaves (Greek dough leaves) Medium onion 1 egg Pam cooking spray 3 Tbsp. melted butter Pepper…

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  • Thumbnail for Spinach Dip

    Spinach Dip

    Spinach Dip 16 ounces non-fat sour cream 1 tablespoon reduced-fat mayonnaise 10 ounces frozen chopped spinach. microwave and drain well ½ can water chestnuts, sliced…

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  • Thumbnail for Pumpkin Pancakes

    Pumpkin Pancakes

    Approximately 10-12 small-medium pancakes ¾ cup 100% pumpkin, canned 1 cup oat flour ¾ cup unsweetened applesauce ¼ teaspoon salt ½ teaspoon cinnamon powder ½…

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    Hummus 1 16-ounce can of garbanzo beans (chickpeas), rinsed and drained 1 vegetable low-sodium bouillon cube 2 cups of water ½ teaspoon garlic powder or…

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  • Thumbnail for Marinated Bean and Vegetable Salad

    Marinated Bean and Vegetable Salad

    Marinated Bean and Vegetable Salad (serves 8) 1 pound cut green beans (frozen, fresh or low-sodium can) 1 pound kidney beans (canned and rinsed) 1…

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  • Thumbnail for High-Fiber Muffins

    High-Fiber Muffins

    Approximately 12 small or 9 larger muffins 1 ¼ cups 100% rolled oats 1 cup oat bran flour 1 large apple, peeled 3/4 cup unsweetened…

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  • Thumbnail for Eggplant Dip

    Eggplant Dip

    One medium peeled eggplant One small onion, diced 2 plum tomatoes, diced 1 red pepper, diced 1-2 tablespoons lemon juice to taste 1-2 teaspoons garlic…

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  • Crustless Quiche

    Crustless Quiche 1 bag fresh spinach leaves 1 medium onion, diced ½ cup low-sodium, herb feta cheese crumbles 2 cups egg substitutes Use cooking spray…

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