Healthy Blueberry Muffins
Makes: 2 Dozen Muffins
4 Cups Whole Wheat Flour (for pastries)
1 Cup Natural Sugar or Sugar “In The Raw”
2 Cups Fresh Blueberries
2 Teaspoons Baking Soda
4 Teaspoons Baking Powder
4 Tablespoons Vegetable Oil
1/2 Cup Soy/Rice Milk
2 Cups Soy Yogurt
Directions:
1) Preheat oven to 350.
2) Combine dry ingredients. Mix.
3) Stir in wet ingredients & mix.
4) Divide batter [...]

Hearty Healthy Breakfast Cereal
Makes: 5 Servings
Ingredients:
5 Cups Oatmeal
1/2 Cup Whole Wheat Berries
1/2 Cup Whole Rye Berries
1/2 Cup Brown Rice
1/2 Cup Buckwheat
1/2 Cup Sesame Seeds
1/2 Cup Flaxseed
Water
Directions:
1) Boil water.
2) Mix dry ingredients.
3) Add ingredients to boiling water.
4) Cook until water is almost completely evaporated.
5) Strain cereal & let it sit overnight.
6) Re-heat in the morning.

Healthy Muffins
Makes: 2 Dozen Muffins
4 Cups Whole Wheat Flour (for pastries)
1 Cup Natural Sugar or Sugar “In The Raw”
2 Teaspoons Baking Soda
4 Teaspoons Baking Powder
4 Tablespoons Vegetable Oil
1/2 Cup Soy/Rice Milk
2 Cups Soy Yogurt
Directions:
1) Preheat oven to 350.
2) Combine dry ingredients. Mix.
3) Stir in wet ingredients & mix.
4) Divide batter into 24 portions & [...]

Pancakes (lowfat)
Makes: 2 Servings
Ingredients:
8 Egg Whites
2 Tablespoons Molasses
2 1/2 Teaspoons Vanilla
4 Tablespoons wheat flour
4 Teaspoons Natural Sugar or “Sugar In The Raw”
1/2 Cup Oatmeal
2 Teaspoons Cinnamon
Directions:
1) Mix dry ingredients in a bowl.
2) Add wet ingredients & mix.
3) Cook in a non-stick skillet until golden brown.

Meatless Nachos
Makes: 10 Servings
Ingredients:
1 Lb. TVP – Crushed
1/4 Tablespoon Chili Powder
1/4 Teaspoon Paprika
1/4 Teaspoon Onion Powder
1/3 Cup Soy/Rice Milk
Shredded Cheese
1/2 Cup Butter
2 1/2 Bags Taco Pieces
Directions:
1. Add butter, cheese & milk to crushed TVP.
2. Cook in saucepan over medium heat & stir
frequently.
3. Add peppers and remaining ingredients.
4. Cook until vegetables are soft and
cheese is melted.

Morning Pilaf
Makes: 1 Serving
Ingredients:
1 Cup Kashi Pilaf
1 Cup Natural Cranberry Juice or Milk Substitute
1 Cup Water
1/4 Cup Raisins
1/2 Cup Dried Fruit (your choice)
Directions:
1) Boil water.
2) Add Kashi Pilaf.
3) Simmer ingredients until water dissolves.
4) Add cranberry juice/milk substitute, raisins, and dried fruit.

Oatmeal Raisin Cookies
Makes: 24 Cookies
Ingredients:
1/4 Cup Shortening
2 Cups Brown Sugar
3/4 Cup Flour
1 Teaspoon Cinnamon
2 1/4 Cups Oats
2 Teaspons Vanilla
1/2 Teaspoon Baking Soda
3/4 Cup Raisins
2 Teaspoon Water
1/2 Teaspoon Salt
2 Eggs (Or Equivalent Egg Replacer)
2 Tablespoons Corn Syrup
1/4 Cups Butter [...]

Oatmeal Raisin Pancakes
Makes: 2 Servings
Ingredients:
2 Tablepsoons Baking Powder
3 1/4 Cups Oatmeal
1 Cup Whole Wheat Flour
1 1/2 Tablespoons Nutmeg
2 1/4 Tablespoons Cinnamon
2 Egg Whites or Equivalent Amount of Egg Substitute
2 Cups Raisins
2-3 Cups Non-Fat Milk or Soy/Rice Milk
Directions:
1) Mix dry ingredients in a bowl.
2) Mix wet ingredients in a bowl.
3) Combine & mix wet & dry [...]

Peach Blueberry Pancakes
Makes: 2 Servings
Ingredients:
4 1/3 Cups Whole Wheat Flour
2 Tablepsoons Baking Powder
2 Tablespoons Maple Syrup
2/3 Cup Diced Peaches
2/3 Cup Fresh Blueberries
2 Egg Whites or Equivalent Amount of Egg Substitute
2-3 Cups Non-Fat Milk or Soy/Rice Milk
Directions:
1) Mix dry ingredients in a bowl.
2) Mix wet ingredients in a bowl.
3) Combine & mix wet & dry ingredients.
4) [...]

Peanut Butter Dip
Makes: 5 Servings
Ingredients:
2 1/2 Cups Creamy Peanutbutter
1/2 Cup Honey
1/2 Teaspoon Cinnamon
Directions:
1. Put ingredients in a bowl.
2. Heat in microwave.
3. Stir & mix thoroughly.
4. Serve.