Recipes

(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…

(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…

(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…

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…

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…

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…

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…

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…

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…