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Mediterranean Tuna Salad with Quinoa - Food Plan Friendly
Ingredients2 cans of tuna (6 oz drained tuna)1-2 tbsp capers OR 2-3 green onions1/2-1 tbsp lemon juice OR 1 lemon2-4 tbsp olive oilspinach or mesclun greens2 cups cooked quinoasea salt and pepper to...
View ArticleQuinoa Fried Rice - Food Plan Friendly
Ingredients:1 cup uncooked quinoa (or rice)2 cups water2 lightly beaten eggs1 cup (snow) peas, sliced on a diagonal2-3 green onion, sliced into 1/2" slices on a diagonal1 red bell pepper, small diced1...
View ArticleOatmeal Chia Seed Breakfast - Food Plan Friendly
Ingredients1 cup raw rolled oats minus 2 tbsp2 tbsp chia seeds1 tsp vanilla 1 cup milk12 oz peeled, cored apples1 tsp lemon juice1 cup greek yogurt(optional) 5-20 drops sweetener2...
View ArticleCrock Pot Chicken Taco Chili - Food Plan Friendly
Ingredients: 1 onion, chopped1 16-oz can black beans (not drained)1 16-oz can kidney beans or 4 oz Dried kidney beans1 8-oz can tomato sauce (not drained)8 oz frozen corn kernels (1 cup)2 14.5-oz cans...
View ArticleCream Soup Base - Food Plan Friendly
Ingredients:2 tablespoons butter3 tablespoons Isolated Soy Protein Powder (or 1 oz nutritional yeast flakes or maybe tofu [blended] OR Oat bran [blended or not])1/2 cup low sodium chicken broth1/2 cup...
View ArticleGreen Bean Casserole - Food Plan Friendly
Ingredients1 can cream of mushroom soup OR 1 recipe of the condensed soup base1/2 cup milk1 teaspoon soy sauceDash ground black pepper4 cups cooked cut green beansSugar free Corn Flakes (e.g. Erewhorn)...
View ArticleOat Bran Crackers - Food Plan Friendly
Ingredients1/2 c. Boiling Water1 1/2 Tbsp Butter or Olive Oil1 c. Oat Bran1/2 tsp saltDirectionsPre-heat oven to 350 degreesMix all ingredients togetherDivide into 18 balls and place on ungreased...
View ArticleChai Spiced Pumpkin Bars - Food Plan Friendly
For the crust:1/2 cup old-fashioned rolled oats (certified gluten-free if necessary)1/2 cup pumpkin seeds1/2 teaspoon cinnamon1/8 teaspoon salt2/3 cup chopped Figs/Apricots/Ripe Juicy Peaches — plus a...
View ArticleBreakfast Casserole - Food Plan Friendly
Ingredients4-6 Eggs8-12 oz Cooked Crumbled Sausage1 1/2 cups Cottage Cheese1 cup Milk40 oz Diced/hash-browned potatoes uncooked1 cup diced onions2 cups diced peppers1 cup thinly sliced...
View ArticleVegan Cheese Sauce - Food Plan Friendly
Ingredients1/2 cup Blended Oat bran (Or Soy Protein Powder)1/2 cup nutritional yeast1/4-1/2 cup Margarine or Olive Oil1 1/2 - 2 cups water (OR Milk)1 tsp Soy sauce OR Mustardspices to taste (e.g. salt,...
View ArticleSimple Turkey Salsa Soup - Food Plan Friendly
Ingredients1 cup red or green salsa3 cups (OR 2 x 14 ounce cans) reduced sodium chicken broth (Or combination of broth and water)2 cups cubed cooked turkey (8-12 ounces)1 large zucchini, coarsely...
View ArticlePreparing Garbanzo Beans/Chickpeas
Soaking:Quick:"To quick soak the beans, you will need 1 hour. Place the chickpeas into the bottom of a large pot and cover with water. The chickpeas will expand to over double their size, so make sure...
View ArticleHummus - Food Plan Friendly
Ingredients1 3/4 c cooked Garbanzo Beans (OR 1 x 14.5 oz. can )1 Tbsp. lemon juice or juice from 1/2 lemon 1/2 tsp. salt 1 clove garlic, minced 3 Tbsp. olive oil(optional) 1/4 - 1/2 tsp. red pepper...
View ArticleFalafel - Food Plan Friendly
Ingredients1 pound (about 2 cups) dry chickpeas/garbanzo beans1 small onion, roughly chopped1 Tbsp dried parsley (OR 1/4 cup chopped fresh)3-5 cloves garlic (optionally pre-roasted)1 1/2 tbsp oat bran1...
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Sweet Potato, Sausage, and Spinach Breakfast - Food Plan Friendly
Ingredients20 oz sweet potatoes1 apple1 tablespoon coconut oil1/4 teaspoon cinnamon12-16 oz uncooked Italian Turkey Sausage (or cubed turkey sprinkled with salt, pepper and italian spice seasoning)2 to...
View ArticleSausage Spice Mixes - Food Plan Friendly
More Spice recipes available at The Spicy SausageSeasoningIngredientsSpecial InstructionsItalian4 teaspoons dried parsley1 tablespoon dried Italian seasoning (Italian Seasoning)1/2 tablespoon fennel...
View ArticleTortilla Shells - Food Plan Friendly
Ingredients1 cup Oat bran1 cup steamed/cooked Barley3 Tbsp extra virgin olive oil¾ tsp salt⅔ c warm waterDirectionsIn a food processor or blender mix together the oat bran, barley, oil and salt.Slowly...
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Chickpea Pancake - Food Plan Friendly
Ingredients:1 green onion, finely chopped (about 1/4 cup) OR 1/4 cup chopped Onion1/4 cup finely chopped red/green pepper1/2 cup chickpea flour (also known as garbanzo flour or besan) [how to make from...
View ArticleTahini
You can find Tahini at an Indian food or Middle Eastern food store. Or you can make it:Ingredients:1 3/4-2 cups brown sesame seeds, dry roasted1/2-2/3 cup olive or sesame oil (DO NOT use a flavored oil...
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White bean Hummus - Food Plan Friendly
Ingredients:15.5 oz can white kidney beans2 tsp garlic powder1 tsp black pepper1/2-1 tbsp salt2 tbsp olive oil(optional) water to thin mixture(optional) Orange Juice to taste - to thin mixture instead...
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