Healthy Muffins
  • 1 cup applesauce
  • 1/4 cup sunflower seeds
  • 3 tsp. flax seeds
  • 2 cups soy flour
  • 1 1/2 cups raisin bran cereal
  • 1 cup soy milk
  • 1/4 tsp baking soda
Crush bran flakes. Mix dry ingredients first. Combine and stir in applesauce and soy milk. Oil the muffin pan. Preheat oven to 350 degrees. Bake for 25-30 minutes or until done. Makes 8
Vegetable Soup
  • 1 yellow zucchini, chopped
  • 3-4 large carrots, chopped
  • 1 cup uncooked brown rice
  • 1 15 ounce can diced tomatoes (undrained)
  • 1/2 small cauliflower, chopped
  • 1/2 cup diced onions
  • 1-2 tbsp olive oil
  • 1 tsp minced garlic
  • 1 49 1/2 ounce can chicken broth
  • 1-2 tsp oregano
  • 1-2 tsp Italian seasoning
Saute garlic and onion in oil in saucepan. Add and lightly saute carrots, zucchini, and cauliflower. Add broth, rice, and tomatoes and bring to a boil. Simmer 35 minutes or until rice is soft. Add seasoning. Serves 4 – 6
Crockpot Chile
  • 1 small onion, chopped
  • 1/2 lb ground turkey
  • 1 tbsp vegetable oil
  • 1 8 oz can tomato sauce
  • 1 tbsp tomato paste
  • 1 15 oz can black beans, drained and rinsed
  • 1 15 oz can kidney beans, with liquid
  • 1 carrot, diced
  • 2 tsp or more chili powder
  • Salt and pepper
  • 1/2 yellow bell pepper, chopped
  • Reduced fat Cheddar cheese, grated
Brown onion and turkey in vegetable oil. Place all remaining ingredients, except yellow bell pepper and cheese, in a crock pot and mix well. Add browned onion and turkey. Cook on low for 8-10 hours. Twenty minutes before serving, add yellow bell pepper and some water, if necessary. Serve topped with grated cheddar cheese. Serves 3