Ingredients: • 1 cup uncooked and rinsed lentils • 1/2 cup uncooked brown rice • 3 cup sliced carrots • 1 bunch fresh Swiss chard, Kale or Spinach cleaned and chopped • 3 cups water • 1 packet reduced sodium onion soup mix • 1 tsp basil • 1 Tbsp

Ingredients: • 2 cups great northern beans • 1 can canned chicken • 3 slices bacon • 1 small onion, chopped • 1 tablespoons oil • 1 8 oz can of tomatoes • 1 8 oz can tomato sauce • 2 tablespoons chili powder • 1/2 tsp oregano or chopped

Pinto Bean and Beef Chili Ingredients: • 2 cups pinto beans • 1 can canned beef • 3 slices bacon • 1 small onion, chopped • 1 tablespoon oil • 1 8 oz can of tomatoes • 1 8 oz can tomato sauce • 2 tablespoon chili powder • 1/2 tsp oregano

Ingredients: • 1 tablespoon canola or vegetable oil • 1 1/4 cup brown rice • 1/2 cup dried fruit like cranberries, raisins, apricots, etc, chopped • 3/4 teaspoon salt • Pepper, to taste • 2 cups chicken stock • 1 cup water • 3/4 cup California pistachios, lightly toasted Recipe:

Ingredients: • 4 cups water • 6 ounces lean boneless pork • 1 cups chopped onion • 3/4 cups chopped carrot • 3/4 cups lentils, rinsed and drained • 1/2 cup chopped celery with leaves • 1 tablespoons instant beef bouillon • 1/2 teaspoon dried basil, crushed • 1/8 teaspoon pepper • 1/8

Ingredients: • 1 cup brown sugar • 1 ripe banana, mashed • 1/3 cup water • 1/3 cup milk • 1 tbsp vanilla extract • 1 tbsp apple sauce • 5 ozs prunes (minced or pureed) • 2 cups all-purpose flour • 2 tsps baking soda • 1/2 tsp salt

Ingredients: • 2 cups thinly sliced red cabbage • 2 cups thinly sliced green cabbage • 1/2 cup chopped yellow or red bell pepper • 1/2 cup shredded carrots • 1/3 cup chopped red onion • 1/2 cup mayonnaise (low fat) • 1 tablespoon red wine vinegar • 1/2 cup

Ingredients: • 2 cups broccoli florets • 1 cup cauliflower florets • 1 cub cabbage, chopped • 1 tablespoon olive oil • 1/4 teaspoon salt, or to taste • Pepper to taste • Lemon wedges Directions: Preheat oven to 450°F. Place florets and cabbage in a large bowl with oil,

Ingredients: • 1/2 cup lentils, dried • 1 1/2 teaspoons oil • 1 small onion, chopped • 1 medium carrot, chopped • 3 cloves garlic, minced • 1 cup reduced-sodium chicken broth • 1 teaspoon chopped fresh rosemary or a pinch dried • 1 teaspoon fresh thyme, or 1/2 teaspoon

Ingredients: • 1 tablespoon oil • 1 cup chopped onions • 3 cloves garlic • 2 cans chicken • 1 can mixed vegetables (corn or green beans would also work) • 2 cups rice • 3 cups chicken broth Preparation: Cook rice according to package directions. Heat the oil in

Ingredients: • 1 medium onion, chopped • 2 tbsp. oil (olive or vegetable) • 1/2 can cream of mushroom soup • 8 oz. or 1/2 of 16 oz. package whole grain pasta • 8 oz. or 1/2 of 16 oz. package frozen peas or broccoli (chopped) • 1 tbsp. garlic

Ingredients: • 4 Potatoes (boiled and cooled) • 3 Celery stalks, chopped • 1/2 Onion, chopped • 4 Eggs, hard boiled and chopped • 2 Tbsp. low-fat mayonnaise • 2 Tbsp. low-fat sour cream • 1 Tbsp. vinegar • 1 Tbsp. lemon juice • Salt and pepper Optional: chopped parsley