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Ingredients: 1 c. water 1 c. textured soy protein (TSP) 1 T. vegetable oil 1 t. garlic salt 1 t. onion powder 1 t. oregano, ground 1/2 t. cumin, ground 1 T. ketchup 4 taco shells or tortillas Directions: Boil water in a medium-size saucepan, and add TSP to rehydrate. Mix in oil and seasonings. […]

Ingredients: 1 whole-wheat pita bread 1/2 c. shredded romaine lettuce 1/2 c. chopped tomato 1/2 c. chopped avocado 1/2 c. canned black beans Directions: Cut pita bread in half. Stuff each half with lettuce, tomato, avocado, and beans. Serves: 2. Nutritional Information: Calories per serving: 200; protein: 8 grams; carbohydrate: 30 grams; fat: 7 grams; […]

Ingredients: 1 c. spelt flour 1 lb. potatoes, boiled and peeled 1/2 c. peas, boiled and drained 1/2 t. salt 1 t. cumin seeds* 1/2 t. gingerroot, sliced 1/2 t. green chilies, chopped 1/2 t. mango powder* 1 T. cilantro leaf, chopped 3 T. vegetable oil *Ingredients available at Indian grocery stores. Directions: Add water […]

Ingredients: 1 lb. black beans, soaked overnight and cooked until tender 1/2 med. onion, diced 1 clove garlic, minced 2 T. olive oil 1 packet G. Washington Seasoning salt to taste 2 c, cooked brown rice 2 T. chopped parsley Directions: Prepare beans. Sauté onion and garlic in oil. Mix with beans along with the […]

Ingredients: 4 1/2 c. rolled oats 1/2 c. toasted wheat germ 1/2 c. wheat bran 1/2 c. oat bran 1 c. raisins 1/2 c. chopped walnuts 1/4 c. brown sugar 1/4 c. raw sunflower seeds 1 c. dried or fresh berries Directions: In a large mixing bowl, combine all ingredients except berries, if fresh. Mix […]

Ingredients: 12 c. oats (substitute 4 cups multigrain flaked cereal for 4 c. oats if desired) 2 c. brown sugar 1 1/2 c. unsweetened shredded coconut 1 1/2 c. raw sunflower seeds or walnuts, or a mix of your favorite raw nuts 2 c. whole-wheat flour 1 t. salt 3/4 c. canola oil 1 T. […]

Ingredients: 1/4 c. chopped onion 1 T. soy oil 1/2 t. minced garlic 1 c. medium salsa 2 c. diced tomatoes with juice 1/4 t. cumin 1 8-oz. package Tempeh, crumbled Directions: Over medium heat, sauté onions in oil until translucent. Add garlic; cook for 1/2 minute. Add salsa, tomatoes, cumin, and tempeh. Simmer for […]

Ingredients: 1 T. olive oil 1/2 onion, diced 1/2 green bell pepper, chopped 3 cloves garlic, minced 1/4 t. basil 2 bay leaves, crushed 1/8 t. cumin 1 4 1/2-oz. can diced green chilis 3 15-oz. cans black beans Directions: In a medium saucepan, heat oil to sauté onions, bell pepper, and garlic until crispy […]

Ingredients: 3/4 c. sliced fresh mushrooms 1/2 c. onions, chopped 1/3 c. frozen spinach, thawed 1 T. olive oil 2 1-lb. packages tofu 1/4 t. garlic salt 1 T. McKay’s chicken seasoning, or to taste 1 c. tomatoes, chopped Directions: Sauté mushrooms, onion, and spinach in a nonstick fry pan with oil. Add crumbled tofu […]

Ingredients: 2 t. McKay’s Chicken-Style Seasoning 1 c. hot water 1 c. uncookedbrown rice 1 lg. onion, chopped 1/2 green bell pepper, chopped 1 3-oz. can undrained sliced mushrooms dash of savory seasoning salt to taste 1/2 c. slivered almonds Directions: Dissolve seasoning in hot water. Combine remaining ingredients, reserving some almonds to garnish top. […]