GRANOLA

4 CUPS OLD-FASHION OATS, UNCOOKED
1/2 CUP MAPLE SYRUP
1/2 CUP APPLE JUICE
1 1/2 TEASPOONS VANILLA EXTRACT
3/4 TEASPOON GROUND CINNAMON
1/2 CUP NATURAL ALMONDS
1/2 CUP QUINOA
1/4 CUP TOASTED WHEATGERM
1/2 CUP CHERRY CRAISINS
1/2 CUP RAISINS



1) PREHEAT OVEN TO 350 DEGREES. PLACE OATS IN TWO JELLY-ROLL PANS.
BAKE OATS UNTIL LIGHTLY TOASTED, ABOUT 15 MINUTES.
2) IN LARGE BOWL, WITH WIRE WHISK, MIX MAPLE SYRUP, APPLE JUICE, VANILLA, AND CINNAMON UNTIL BLENDED. ADD TOASTED OATS, ALMONDS, QUINOA, AND WHEAT GERM; STIR WELL TO COAT.
3) SPREAD OAT MIXTURE EVENLY IN JELLY-ROLL PANS; BAKE UNTIL GOLDEN BROWN, 20 TO 25 MINUTES, STIRRING FREQUENTLY.
4) TRANSFER GRANOLA TO LARGE BOWL; STIR IN CRAISINS, AND RAISINS. LET COOL. STORE AT ROOM TEMPERATURE IN TIGHTLY COVERED CONTAINER UP TO ONE MONTH.
5) ENJOY!

MIDDLE-EASTERN GARBANZO BEANS AND MACARONI

12 OUNCES MACARONI TWIST OR ELBOW MACARONI
1 TABLESPOON OLIVE OIL
1 TABLESPOON VEGAN STICK MARGARINE
1 LARGE ONION, CUT INTO 1/4 INCH PIECES
2 GARLIC CLOVES, CRUSHED
1 TEASPOON SALT
1 TEASPOON GROUND CUMIN
3/4 TEASPOON GROUND CORIANDER
1/4 TEASPOON GROUND ALLSPICE
1/4 TEASPOON GROUND BLACK PEPPER
1 CAN (28 OUNCES) CRUSHED TOMATOES
1 CAN GARBANZO BEANS, RINSED AND DRAINED
1/4 CUP LOOSELY PACKED FRESH PARSLEY LEAVES, CHOPPED


1)IN LARGE SAUCEPOT, COOK PASTA AS LABEL DIRECTS
2)IN NONSTICK 12-INCH SKILLET, HEAT OIL WITH MARGARINE OVER MEDIUM UNTIL HOT AND MELTED. ADD ONION AND COOK UNTIL GOLDEN AND TENDER. STIR IN GARLIC, SALT, CUMIN, CORIANDER, ALLSPICE AND PEPPER; COOK 1 MINUTE.
3)ADD TOMATOES AND GARBANZO BEANS TO SKILLET; HEAT TO BOILING OVER MEDIUM HEAT. REDUCE HEAT TO LOW; SIMMER, STIRRING OCCASIONALLY, 5 MINUTES.
4)DRAIN PASTA; RETURN TO SAUSEPOT. TOSS GARBANZO-BEAN MIXTURE WITH PASTA, HEAT TROUGH. TOSSED CHOPPED PARSLEY JUST BEFORE SERVING.
5)ENJOY!

BULGUR BEAN BURGERS

1 CUP WATER
3/4 TEASPOON SALT
1/2 CUP BULGUR
1 CAN BLACK BEANS, RINSED AND DRAINED
1 CONTAINER (6 OUNCES) NONDAIRY PLAIN YOGURT
1/4 TEASPOON GROUND ALLSPICE
1/4 TEASPOON GROUND CINNAMON
1/4 TEASPOON GROUND CUMIN
1/4 CUP PACKED FRESH MINT LEAVES, CHOPPED
1/8 TEASPOON GROUND BLACK PEPPER
1/2 CUP SHREDDED KIRBY (PICKLING) CUCUMBER.
4 LETTUCE LEAVES
1 MEDIUM TOMATO
4 WHOLE WHEAT HAMBURGER BUN


1) IN SAUCEPAN, HEAT WATER AND 1/2 TEASPOON SALT TO BOILING OVER HIGH HEAT. STIR IN BULGUR. REDUCE HEAT TO LOW; COVER AND SIMMER UNTIL WATER IS ABSORBED, 10-12 MINUTES.
2) MEANWHILE, IN LARGE BOWL, WITH POTATO MASHER OR FORK, MASH BEANS WITH 2 TABLESPOONS YOGURT UNTIL ALMOST SMOOTH. STIR IN BULGUR, ALLSPICE, CINNAMON, CUMIN, AND HALF MINT UNTIL COMBINED. WITH LIGHTLY FLOURED HANDS, SHAPE BEAN MIXTURE INTO FOUR 3-INCH ROUND PATTIES. COAT BOTH SIDES OF EACH PATTY LIGHTLY WITH COOKING SPRAY.
3)HEAT NONSTICK 12-INCH SKILLET OVER MEDIUM HEAT UNTIL HOT. ADD BURGERS AND COOK UNTIL LIGHTLY BROWNED AND HEATED THROUGH, ABOUT 8 MINUTES.
4) WHILE BURGERS ARE COOKING, PREPARE YOGURT SAUCE. IN SMALL BOWL; COMBINE THE CUCUMBER, REMAINING YOGURT, REMAINING MINT, 1/4 TEASPOON SALT, AND PEPPER.
5) DIVIDE LETTUCE, TOMATO SLICES, AND BURGERS ON BOTTOM HALVES OF BUNS; ADD SOME YOGURT SAUCE AND TOP HALVES OF BUNS. SERVE WITH REMAINING SAUCE ON THE SIDE.

BANANA GOODNESS

THIS WAS SUPER EASY, AND FUN FOR KIDS TO HELP TOO!

1 LARGE BANANA
CARAB POWDER OR COCO
ALMOND BUTTER
UNSWEETENED ORGANIC COCONUT FLAKES


1) PEEL THE BANANA AND ROLL IT IN THE CAROB/COCO POWDER TO COAT
2) SLICE BANANA INTO EIGHT PIECES. SMEAR THE ALMOND BUTTER ON TOP AND SPRINKLE WITH SHREDDED COCONUT.
3) ENJOY!

LENTIL AND VEGETABLE SOUP

1 TABLESPOON
4 MEDIUM CARROTS, PEELED AND CHOPPED
1 SMALL ONION, CHOPPED
1 TEASPOON GROUND CUMIN
1 CAN (14 1/2 OUNCES) DICED TOMATOES
1 CUP LENTILS
1 CAN (14 1/2 OUNCES) VEGETABLE BROTH
2 CUPS WATER
1/4 TEASPOON SALT
1/8 TEASPOON GROUND BLACK PEPPER
1 BAG (5 OUNCES) BABY SPINACH


1) IN 4-QUART SAUCEPAN, HEAT OIL UNTIL HOT. ADD CARROTS AND ONION; COOK UNTIL TENDER AND LIGHTLY BROWNED. STIR IN CUMIN AND COOK 1 MINUTE.
2) ADD TOMATOES WITH THEIR JUICE, LENTILS, BROTH, WATER, SALT, AND PEPPER; COVER AND HEAT TO BOILING OVER HIGH HEAT. REDUCE HEAT TO LOW; COVER AND SIMMER UNTIL LENTILS ARE TENDER.
3) JUST BEFORE SERVING, STIR IN SPINACH.
4) ENJOY!

VEGAN CHOCOLATE BANANA SMOOTHIE

1 LARGE BANANA
1/2 CUP ALMOND OR SOY MILK
1 TABLESPOON CAROB POWDER
5 ICE CUBES


1) COMBINE ALL INGREDIENTS IN A BLENDER; BLEND UNTIL SMOOTH.
2) ENJOY!

WHOLE-GRAIN CARROT CAKE MUFFINS

1 CUP QUICK COOKING OATS
1 CUP ALL PURPOSE FLOUR
1/2 CUP WHOLE WHEAT FLOUR
1/2 CUP PACKED BROWN SUGAR
2 TEASPOONS BAKING POWDER
1/2 TEASPOON BAKING SODA
1/2 TEASPOON SALT
1 TEASPOON PUMPKIN PIE SPICE
1 1/4 CUPS PLAIN SOY MILK, OR ALMOND MILK
1/4 CUP UNSWEETENED APPLESAUCE
3 TABLESPOONS CANOLA OIL
1 TEASPOON VANILLA EXTRACT
2 CUPS SHREDDED CARROTS
1/2 CUP RAISINS
1 TEASPOON GRANULATED SUGAR



1) PREHEAT OVEN TO 400 DEGREES. GREASE MUFFIN TIN WITH NONSTICK COOKING SPRAY.
2) PLACE OATS IN BLENDER TO BLEND UNTIL FINELY GROUND.
3) IN LARGE BOWL, COMBINE OATS, ALL PURPOSE AND WHOLE WHEAT FLOURS, BROWN SUGAR, BAKING POWDER, BAKING SODA, SALT, AND PUMPKIN PIE SPICE. IN SMALL BOWL, WITH FORK, BLEND SOY MILK/ALMOND MILK, APPLESAUCE, OIL, AND VANILLA. STIR INTO FLOUR MIXTURE UNTIL FLOUR IS MOISTENED. FOLD IN CARROTS AND RAISINS.
4) SPOON BATTER INTO MUFFIN PAN CUPS. SPRINKLE WITH GRANULATED SUGAR. BAKE 23 TO 27 MINUTES OR UNTIL TOOTHPICK INSERTED IN CENTER OF MUFFINS COMES OUT CLEAN. REMOVE TO WIRE RACK.
5) ENJOY!

Black Bean Burgers

1 tablespoon Extra Virgin Olive Oil
1 small onion (coarsely chopped)
1 medium red pepper (chopped)
4 medium cloves of garlic (minced)
1/2 teaspoon cumin
1/4 teaspoon turmeric
1 1/2 cups cooked or canned organic black beans (drained)
1 cup cooked brown basmati rice
2 cups fresh whole wheat bread crumbs
Hot pepper sauce to taste (optional)
Also optional is adding 1 tablespoon of Ketchup (from Rhonda's Recipe book)
1 1/2 teaspoon Celtic Sea Salt

Heat 1 tablespoon of olive oil over medium heat. Add onion, red pepper, and garlic. Cook while stirring frequently until soft and onions are translucent. Stir in cumin, turmeric, and cook for an additional minute. In a food processor, combine beans, rice and onion/pepper/garlic mixture. Transfer to a large bowl. Add breadcrumbs and mix well. Season with salt and hot pepper if desired. Flatten 1/4 cup amounts of mix into patties and they are ready for the outdoor grill. Cook about 3-5 minutes each side. Makes 8 burgers.

GRILLED CORN AND JACK QUESADILLAS

3 LARGE EARS CORN, HUSKS AND SILK REMOVED
4 BURRITO-SIZE FLOUR TORTILLAS
4 OUNCES SOY MONTEREY JACK CHEESE, SHREDDED (IF YOU ARE NOT WORRIED ABOUT THE RECIPE BEING VEGAN YOU CAN USE 1 CUP SHREDDED CHEDDER)
1/2 CUP MILD OR MEDIUM SALSA
3 GREEN ONIONS, THINLY SLICED



1)PREPARE OUTDOOR GRILL FOR COVERED DIRECT GRILLING
2)PLACE CORN ON HOT GRILL RACK OVER MEDIUM TO HIGH HEAT. COVER GRILL AND COOK CORN, TURNING FREQUENTLY, UNTIL BROWN SPOTS, 10-15 MIN.
3) TRANSFER CORN TO PLATE; CUT KERNELS FROM COB
4) PLACE TORTILLAS ON WORK SURFACE. EVENLY DIVIDE CHEESE, SALSA, GREEN ONIONS, AND CORN ON HALF OF EACH TORTILLA. FOLD TORTILLA OVER FILLING TO MAKE 4 QUESADILLAS.
5)PLACE QUESADILLAS ON HOT GRILL RACK. GRILL QUESADILLAS, TURNING ONCE, UNTIL BROWED ON BOTH SIDES. TRANSFER TO CUTTING BOARD; CUT EACH QUESADILLA INTO 3 PIECES.
6) ENJOY!

BULGUR AND VEGGIE STUFFED PEPPERS

4 LARGE RED, YELLOW, AND/OR ORANGE PEPPERS
1 CAN (14.5 OUNCE) VEGETABLE BROTH
1 1/4 CUPS BULGUR
1/2 TABLESPOON OLIVIE OIL
1 BUNCH GREEN ONIONS, CHOPPED
2 LARGE GARLIC CLOVES, CRUSHED WITH PRESS
1 1/4 CUPS VEGETABLE PROTEIN CRUMBLES ( I THINK YOU CAN DO WITHOUT IF YOU DON'T WANT THEM)
1 10-ONCE PACKAGE FRESH SPINACH
1/4 CUP FRESH MINT
1 CAN (28 OUNCES) CRUSHED TOMATOES



1) CUT 3/4 INCH SLICE FROM TOP OF EACH PEPPER; RESERVE TOPS. REMOVE SEEDS AND RIBS, AND CUT A THIN SLICE FROM BOTTOM OF EACH PEPPER SO THEY WILL STAND UPRIGHT.
2) ARRANGE 4 PEPPERS AND THERE TOPS ON A PLATE. COOK UNCOVERED, IN MICROWAVE ON HIGH 4 MINUTES. TRANSFER PEPPER TOPS TO PAPER TOWEL. MICROWAVE PEPPERS 4 MIN LONGER, AND PUT ON PAPER TOWEL TO DRAIN.
3) IN LARGE MICROWAVE-SAFE BOWL, COMBINE VEGETABLE BROTH AND BULGUR. COOK, UNCOVERED, IN MICROWAVE ON HIGH FOR 12-15 MINUTES UNTIL BULGUR IS TENDER.
4) IN A DEEP SKILLET, HEAT OIL UNTIL HOT. AND GARLIC AND ONIONS; COOK UNTIL GARLIC IS FRAGRANT. ADD CRUMBLES AND SAUTE UNTIL HEATED THROUGH AND BEGINNING TO BROWN. REMOVE SKILLET FROM HEAT
5) PREHEAT OVEN TO 350 DEGREES. INTO SKILLET STIR BULGUR, 1 CUP CRUSHED TOMATOES, SPINACH, AND MINT. FILL PEPPERS WITH BULGUR MIXTURE, REPLACE PEPPER TOPS.
6) POUR REMAINING CRUSHED TOMATOES INTO 8 BY 8 GLASS BAKING DISH. STIR IN SALT AND PEPPER. PLACE PEPPERS IN DISH, STANDING UP. COVER DISH WITH FOIL AND BAKE 35 MINUTES .
7) ENJOY!

Banana-Peanut Butter Smoothie

1 SMALL RIPE BANANA, CUT IN HALF
1/2 CUP SOY OR ALMOND MILK
1 TEASPOON CREAMY PEANUT BUTTER
4 ICE CUBES


IN BLENDER, COMBINE ALL INGREDIENTS; BLEND UNTIL SMOOTH, AND ENJOY!

Banana Muffins

These Muffins are my Husband and Daughter's favorite. They are easy and healthy!


1/2 cup vegetable oil
3/4 cup pure maple syrup
3 tablespoons unsweetened applesause
2 bananas, mashed
1 tablespoon of water
2 teaspoons baking powder
1 teaspoon baking soda
2 cups all-purpose flour
dash of cinnamon
1/2 cup of walnuts (optional)


Preheat oven to 350 degrees. Spray a 12-cup muffin pan with vegetable cooking spray. Combine all ingredients in a large bowl. Mix until blended. Spoon batter evenly into muffin pan. Bake 20-25 minutes. Remove muffins and cool on wire rack. Enjoy!

Barley Minestrone



1 CUP PEARL BARLEY
1 TABLESPOON OLIVE OIL
2 CUPS THINLY SLICED GREEN CABBAGE
2 LARGE CARROTS, PEELED AND SLICES
1 MEDIUM ONION, CUT INTO 1/2-INCH DICE
1 GARLIC CLOVE, FINLEY CHOPPED
3 CUPS OF WATER
2 CANS (14 1/2 OUNCES EACH) VEGETABLE BROTH
1 CAN (14 1/2) DICED TOMATOES
1/4 TEASPOON OF SALT
1 MEDIUM ZUCCHINI CUTE INTO 1/2 INCH DICE
1 CUP GREEN BEANS, TRIMMED AND CUT



1) HEAT LARGE POT ON HIGH. ADD BARLEY AND COOK UNTIL TOASTED AND FRAGRANT, 3-4 MIN. TRANSFER TO SMALL BOWL, AND SET ASIDE
2) IN SAME POT, HEAT OIL ON MEDIUM HEAT, UNTIL HOT. ADD CABBAGE, CARROTS, CELERY, AND ONION; COOK UNTIL TENDER.
3) ADD GARLIC AND COOK UNTIL FRAGRANT. STIR IN BARLEY, WATER, BROTH, TOMATOES WITH THEIR JUICE, AND SALT. COVER AND HEAT TO BOILING. REDUCE HEAT TO LOW AND SIMMER 25 MINUTES.
4) STIR IN ZUCCHINI AND GREEN BEANS INTO BARLEY MIXTURE, INCREASE HEAT TO MEDIUM, COVER, AND COOK UNTIL ALL VEGETABLES ARE TENDER, 10-15 MINUTES.
5) SERVE AND ENJOY!