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Breakfast
Easy Muffins: Three Variations
Oat Bran Muffins
- 2 cups whole-wheat pastry
- 2 cups oat bran
- 4 teaspoons baking powder
- 1/2 cup raisins (optional)
- 1/2 cup chopped walnuts (optional)
- 1 teaspoon ground cinnamon
- 2 cups unsweetened apple juice
Cornbread Muffins
- 2 cups cornmeal
- 2 cups oat bran
- 4 teaspoons baking powder
- 2 cups unsweetened apple juice
Banana Muffins
- 2 cups whole-wheat flour
- 2 cups oat bran
- 4 teaspoons baking powder
- 1/2 cup raisins (optional)
- 2 cups mashed ripe banana (3 to 4 bananas)
- 1/2 cup unsweetened apple juice
Preheat the oven to 350 degrees F.
Sift the dry ingredients together. Add the optional ingredients if using. Add the wet ingredients and stir until just mixed. Spoon the batter into eighteen nonstick muffin cups and bake for 30 minutes, or until lightly browned.
Lunch
Spicy Sweet Sandwiches
Servings: 4 sandwiches
Preparation Time: 5 minutes
Chilling Time: 2 hours
- 1 15 ounce can kidney beans, drained and rinsed
- 1/3 cup sweet pickle relish
- 1/4 cup finely chopped onion
- 1/4 cup fat-free soy mayonnaise
- 1/2 tablespoon Dijon or spicy mustard
- several twists of fresh ground pepper
- 8 slices whole wheat bread
- Lettuce
- Tomatoes
Place beans in medium bowl. Mash with bean masher or fork. Combine with onion, relish, mayonnaise, mustard and pepper. Refrigerate to blend flavors. Spread on whole wheat bread. Add lettuce and tomatoes, close up and eat.
Dinner
Minestrone
Servings: 6
Preparation Time: 10 minutes
Cooking Time: 35 minutes
- 4 cups vegetable broth
- 1 chopped onion
- 1 chopped celery stalk
- 1 14.5-ounce can Italian style stewed tomatoes
- 1/2 cup uncooked small pasta
- 1 15-ounce can kidney beans, drained and rinsed
- 1 15-ounce can cannellini beans, drained and rinsed
- 1 16-ounce package frozen Italian style mixed vegetables
- 2 teaspoons parsley flakes
- 1/2 teaspoon basil
- 1/2 teaspoon oregano
- 1/2 teaspoon marjoram
- fresh ground pepper to taste
- soy parmesan (optional)
Place onion and celery in a large pot with 1/4 cup of the vegetable broth. Cook,
stirring occasionally for 5 minutes. Add remaining ingredients. Bring to a boil, reduce heat, cover and simmer for 30 minutes. Sprinkle with soy parmesan cheese, if desired.
Peppered Pasta
Servings: 4
Preparation Time: 15 minutes
Cooking Time: 10 minutes
- 1 16-ounce package pasta
- 1/2 cup vegetable broth
- 2 thinly sliced leeks (white part only)
- 1 15-ounce can small white beans, drained and rinsed
- 1 10-ounce jar roasted red peppers, chopped
- 1/3 cup chopped fresh basil
- 1 tablespoon drained capers
- fresh ground pepper to taste
Put a large pot of water on to boil. When boiling, drop in pasta and cook according to package directions.
Place the 1/2 cup vegetable broth in a saucepan with the leeks. Cook, stirring occasionally, for 3 minutes, then add the remaining ingredients. Cook, stirring frequently for 5 minutes.
Drain pasta and place in a bowl. Pour sauce over and mix well. Serve at once.
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