1 pound dried organic lentils, sorted and rinsed
5 cups water
6 ounces organic tomato sauce (or organic tomato paste and water)
1/2 cup organic molasses  (not blackstrap)
1/2 cup organic ketchup
1/4 cup minced onion
2 cloves minced garlic
1 Tablespoon organic soy sauce,  or Tamari or Bragg’s Liquid Aminos
1 1/2 teaspoons dry mustard or 1 Tablespoon prepared mustard
1/4 teaspoon liquid smoke flavoring, natural, organic (don’t omit this or overdo it!)
1 Tablespoon organic apple cider vinegar with “mother”
Organic sucanat to taste
Salt and black pepper to taste

Preheat oven to 350 degrees.

Place rinsed lentils in a saucepan and add water. Bring to a boil.
Reduce heat, cover and simmer until lentils are completely tender, about 30 minutes or more.

Add remaining ingredients to lentils. (Taste and adjust seasonings).
Pour lentil mixture into a 2 quart baking dish. Cover and bake for 45 minutes.
Taste and adjust seasonings before serving.

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Per serving: 182 Calories; trace Fat (2.3% calories from fat); 11g Protein; 35g Carbohydrate; 12g Dietary Fiber; trace Cholesterol; 302mg Sodium.  Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 1 Other Carbohydrates.

Yield: one 9 x 13 pan
12 servings

• 2 pounds chopped broccoli, frozen
• 2 medium yellow onions, sliced
• 1 Tablespoon extra virgin olive oil
• 3 cloves minced garlic
• 6 large egg whites
• 3 large eggs
• 1 1/2 cups basic unflavored soymilk
• 1/2 cup okara or tofu
• 2 teaspoons spicy brown mustard
• 3 medium jalapeno chile peppers, seeded and diced (optional)
• 2 Tablespoons prepared no-sugar horseradish
• 1/2 teaspoon chili powder
• 2 Tablespoons dried chives
• 2 medium whole tomatoes, sliced
• salt and pepper to taste

Preheat oven to 350 degrees.

Place frozen broccoli (or fresh, blanched) into an ungreased 9 x 13 baking pan. In a skillet, warm the oil and add sliced onions and minced garlic. Saute lightly until onions are tender, but not cooked. Spread onions and garlic evenly over broccoli.

Place the remaining ingredients (except tomatoes) in a blender and whiz until smooth. Pour batter over broccoli and onions. Lay sliced tomatoes over top. Salt and pepper to taste. Bake 60 to 75 minutes, or until the center is set and pie is brown around the edges.

Per Serving: 84 Calories; 3g Fat (32.8% calories from fat); 7g Protein; 9g Carbohydrate; 4g Dietary Fiber; 47mg Cholesterol; 81mg Sodium. Exchanges: 0 Grain (Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 1/2 Fat; 0 Other Carbohydrates.

These are surprisingly tasty and work well eaten as a “burger” on a bun, or just grab one and eat it out of hand!

Yield: 12 burgers

• 1 cup organic quinoa, cooked
• 1 cup soy – barley okara
• 2 medium egg whites
• 2 Tablespoons Asiago, Romano or Parmesan cheese, grated
• 2 Tablespoons tomato paste
• 1 Tablespoon spicy brown mustard
• 2 cloves minced garlic
• 1 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 2 Tablespoons prepared no-sugar horseradish
• 2 slices 100% whole wheat bread, whizzed in blender to crumbs (about 1 cup)
• 1 Tablespoon organic cornmeal, whole-grain
• 1 Tablespoon organic soy flour
• 3 Tablespoons vital gluten
• 3 Tablespoons dried chives
• 1 (4 ounce) can green chiles, diced
• salt and pepper to taste

Mix ingredients well. Cook in a lightly oiled skillet about 3-5 minutes on each side, or until browned and the inside is cooked completely.

Per burger: 101 Calories; 2g Fat (15.9% calories from fat); 5g Protein; 17g Carbohydrate; 2g Dietary Fiber; 1mg Cholesterol; 99mg Sodium. Exchanges: 1 Grain (Starch); 0 Lean Meat; 1/2 Vegetable; 1/2 Fat; 0 Other Carbohydrates.

Yield: 2 cups Preparation Time: 5 minutes

• 2 cups cooked black beans
• 3 cloves minced garlic, more to taste
• 2 Tablespoons lemon juice, or apple cider vinegar
• 3 Tablespoons tahini (sesame butter
• 1/2 teaspoon ground cumin
• 1/2 teaspoon salt
• 1/2 teaspoon cayenne pepper
• 1/2 teaspoon paprika

Place everything in a food processor and process until smooth, scraping sides as necessary. Add more seasonings to taste.

Per 1/2 cup serving:: 92 Calories; 4g Fat (34.7% calories from fat); 5g Protein; 11g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 340mg Sodium. Exchanges: 1/2 Grain (Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat.