Polenta Soup

Ingredients:
2 Tbsp cornmeal
1/2 cup corn kernels
1/4 cup Rotel
1 cup water
Salt to taste

Directions:
Spray 1 quart crockpot with non-stick spray.  Place the ingredients in the pot.  Cook on low for 4-6 hours.  Stir occasionally.

**For a complete meal, serve with 1 1/4 cup vegetables (green beans, zucchini, cauliflower), 2 ounces of protein (tofu, beans).

Oven Roasted Green Beans and Tofu

Ingredients:
1 cup fresh or frozen green beans
1 ounce firm diced tofu
1/2 tsp of oil (your choice)
Salt and pepper to taste

Directions:
Toss green beans and tofu in oil and spices.  Put in baking dish.  Bake at 450 for 25 minutes (or until the beans are tender).  Shake the mixture around once during baking.

**This dish needs 1 cup of vegetable (carrots), 1 protein (grilled seitan), and 1 grain (quinoa) to be complete.

Pizza with Pumpkin, Kale, and Cheese

Ingredients:
Crust dough
1/4 cup pumpkin puree
1/2 cup shredded kale
2 Tbsp cheese of choice
1 ounce diced firm tofu
Salt and pepper to taste

Directions:
Roll or press out the crust dough into a vaguely circular shape.  Spread the puree on the crust and bake at 400 for 20 minutes.  While it's baking, sautee the tofu and kale with a dab of oil until the kale is wilted and the tofu is browned.  Top the baked pizza with the mixture and salt and pepper to taste.

**This needs 1 1/4 cup of vegetables (Cauliflower, green beans, lima beans) and 1 protein (1/4 cup black beans) to make this a complete meal.

Pumpkin Shakshuka

Ingredients:
1/2 cup pumpkin puree
1/4 cup diced tomato
1/2 tsp caraway seeds
1/4 tsp cumin
1/4 tsp paprika
1/2 tsp apple cider vinegar
1 egg
Salt to taste

Directions:
Mix ingredients without the egg.  Spoon the mixture into an oven safe skillet.  Make a hole in the center and add the egg.  Bake at 375 for 10-15 minutes.
  Alternate cooking - Heat the mixture in the skillet, make a hole, add the egg, cook covered on low for 5 minutes, remove from heat, let sit for 3 minutes.

Suggestion - Try with 1/2 tsp pumpkin pie spice instead of cumin, caraway, and paprika

**This needs one ounce of protein (tofu), 1 1/4 cup vegetables (peas and corn), 1 grain (toast)

Carrot French Fries

Ingredients:
However many carrots you want


Directions:
Slice the carrots lengthwise into strips.  Toss in oil and salt and put on a cookie sheet.  Bake at 425 for 18-22 minutes.

**This is a side dish.

Butternut Polenta

Ingredients:
1/2 cup uncooked cubed butternut squash
1/2 cup corn kernels
1 Tbsp dried pinto beans
1 Tbsp cornmeal
1 cup water or vegetable broth
Salt to taste

Directions:
Spray a 1 quart crockpot with non-stick spray.  Place all ingredients in the crockpot on low for 4-6 hours until the squash is reduced and the soup is thickened.  Stir once or twice during cooking.

** Serve with 1 ounce of additional protein (pan seared tofu) and 1 cup of vegetables (green beans).

Greens Stuffed Cornmeal Cakes

Ingredients:
2 Tbsp cornmeal
1 Tbsp water
1 Tbsp milk

1/4 tsp salt
1/2 cup kale or fresh spinach
1 ounce diced firm tofu
5 green olives, quartered
1 Tbsp shredded cheese (optional)

Directions:
Boil the liquid in a small saucepan and add the cornmeal and salt.  Add the shredded cheese here, if desired.  Stir until a dough forms.  Let sit for 15 - 30 minutes.  Put the greens, olives, and tofu in a saucepan with a dab of oil (I used canola) and a bit of water.  Heat until the greens are wilted.  Make balls out of the dough.  Put the greens mixture in the middle of each ball and close up the hole.  Pan sear until browned on both sides.

** Add 1 ounce of protein (1/4 cup navy beans) and 1 1/2 cup vegetables (a mixture of corn, peas, lima beans) when you serve this to make it a complete meal.

Green Bean and Butternut Soup

Ingredients:
1/2 cup cubed uncooked butternut squash
1/2 cup frozen or fresh green beans
1/4 cup diced potato
1 Tbsp pinto beans
1 cup water or vegetable broth
Salt and pepper to taste

Directions:
Place all ingredients in a 1 quart crockpot for 4-6 hours, or until the vegetables are tender.
** To make this a complete meal, serve with 1 ounce of protein (pan seared tofu), 3/4 cup vegetables (a zucchini and tomato sautee), and a grain (a slice of polenta).

Curried Pumpkin and Tofu Pockets

Ingredients:
Crust dough

1 ounce diced firm tofu
1/2 cup pumpkin puree
1/2 tsp curry, divided into 1/4 tsp and 1/4 tsp
Salt to taste

Directions:
Divide the crust dough into 3 equal portions.  Mix the pumpkin puree with 1/4 tsp curry and salt to taste.  Sautee the tofu with a dab of oil (I used butter), 1/4 tsp curry.  Mix the tofu and pumpkin.  Roll or press the dough out into circles.  Put a spoonful or two of mixture in the center of each.  Pinch closed.  Bake at 400 on a parchment paper lined cookie sheet for 20 minutes or until the they pockets are lightly browned.

** Additions to this dish should include 1 ounce of protein (seitan or beans are a good choice) and 1 1/2 cups of vegetables (perhaps a salad to counter the spicy curry).

Mushrooms and Kale Over Pumpkin Grits

Ingredients:
1/2 cup cooked grits
1/2 cup pumpkin puree
1/2 cup kale
1/4 cup sliced mushrooms
1 ounce diced  firm tofu
Salt and pepper to taste

Directions:
Mix the grits and the pumpkin.  Salt to taste and set aside.  Steam the kale in the microwave with a little water until limp, about 30 seconds.  Sautee the mushrooms and tofu with a dab of oil of your choice (I used olive) until the tofu is lightly browned. Add the kale and add salt and pepper to taste.  Heat the pumpkin grits mixture in the microwave until warm, about one minute.  Top the mixture with the kale mixture.

** This meal needs 1 ounce of protein (I suggest 1/4 cup of black beans) and 3/4 cup of vegetables (I suggest corn or peas) to be considered complete.

Creamy Butternut Squash Soup

Ingredients
1/2 cup cubed uncooked butternut squash
1/2 cup corn kernels
1 Tbsp dried pinto beans
1 Tbsp cornmeal
Salt to taste

Directions
Place all ingredients in a 1 quart crockpot on low for 4 - 6 hours.  The beans should be tender and the squash should break down.  Stir one or two times while cooking, if possible.

**This should be served with one cup of vegetables like green beans or peas.  An additional one ounce of a protein is needed as well, perhaps an ounce of tofu.

Gumbo

Ingredients:

1/4 cup sliced celery
1/2 cup sliced okra
1/2 cup diced tomato
1/4 cup sliced mushroom
2 Tbsp dried pinto beans
2 Tbsp brown rice
1 cup vegetable stock or water
1/4 tsp thyme
1 bay leaf
Black pepper to taste
Salt to taste
Dash or more of cayenne pepper

Directions:

Place all ingredients in the crockpot (use a 1 quart) on low for 4 to 6 hours.  Approximately 1 hour before serving time, turn the crockpot on high to finish cooking the rice.