Seitan Meatballs

Ingredients:
2 Tbsp vital wheat gluten
1/4 tsp basil
1/4 tsp thyme
dash oregano
salt/pepper to taste

Directions:
Add enough water to the wheat gluten and the spices to make a stiff dough.  Knead for five to ten minutes.  Form into small sized balls.  Put on a lightly greased baking sheet and bake at 375 degrees for 20-30 minutes.

**For a complete meal, serve with 2 cups vegetable (spaghetti squash, tomato sauce) and 1 serving of grain (noodles, garlic toast).

Tomato Bread Soup

Ingredients:
1/2 cup tomato
1 ounce firm tofu, diced
1/2 tsp basil
salt to taste
1 slice of bread
1/2 cup water

Directions:
Put the tomato, basil, tofu, salt, and water in the crockpot for 4-6 hours on low.  Half an hour before, cut the bread into chunks and add to the soup.

**For a complete meal, serve with 1 1/2 cup vegetable (salad) and 1 serving of protein (black beans).

Gnocchi

Ingredients:
1/2 cup mashed potatoes
2 Tbsp flour
salt to taste

Directions:
Mix, may add more flour to make a stiff dough.  Make balls and drop into boiling water.  Boil until they float and remove them.

**For a complete meal, serve with 1 1/2 cup vegetable (tomato sauce, mushrooms, corn) and 2 ounces protein (navy beans, nutritional yeast sauce).

Baked Tofu and Sweet Potatoes

Ingredients:
1 ounce cubed firm tofu
1/2 cup cubed sweet potatoes
1 tsp sesame seeds
salt to taste

Directions:
Roll the tofu in the sesame seeds.  Place on a lightly greased baking sheet with the sweet potato.  Salt to taste.  Bake at 400 degrees for 20-25 minutes.

**For a complete meal, serve with 1 1/12 cup vegetable (green beans, peas) and 1 serving of grain (cornbread).

Mexican Pizza with Seitan

Ingredients:
Crust dough
1/4 cup diced seitan
1/4 cup black beans
1/4 cup corn
1/4 cup diced tomato
1/4 tsp cumin
salt/pepper to taste

Directions:
Roll the crust dough into a circle.  Mash the black beans with a fork and add the cumin.  Mix well.  Sautee the seitan until just crisp.  Spread the black bean mixture on the crust.  Top with the corn, seitan, and tomato.  Bake on a parchment lined baking sheet at 350 degrees for 20-25 minutes.

**For a complete meal, serve with 1 1/2 cup vegetable (spinach salad, carrot/celery sticks).

Mushroom Soup

Ingredients:
1/2 cup sliced mushrooms
1/4 cup sliced carrots
1/4 cup sliced celery
1 ounce diced tofu
1 tsp dill
1/2 tsp parsley
1/4 cup cooked macaroni noodles

Directions:
Place the vegetables, tofu, and spices in a 1 quart crockpot with 1/2 cup water and cook on low for 4-6 hours.  30 minutes before serving, add the macaroni noodles.

**For a complete meal, serve with 1 cup vegetable (potatoes, salad) and 1 ounce protein (black beans). 

 

Egg in a Potato Ring

Ingredients:
 2" thick slice of potato
1 egg
cheese (optional)
salt to taste

Directions:
Partially bake the potato slice either in the oven or in the microwave.  Cut out the middle of the potato and place on a parchment lined baking sheet.  Crack the egg into the center of the potato.  Top with salt, pepper, and cheese.  Bake in the oven at 350 for 20-25 minutes.

**For a complete meal, serve with 1 1/2 cup vegetables (tomato/mushroom mix, corn, rest of potato), 1 ounce protein (seitan sausage), and 1 serving of grain (biscuit).

"Chicken" without Parmesan

Ingredients:
1/2 cup cooked white beans
1 Tbsp vital wheat gluten
1/4 tsp poultry seasoning
salt/pepper to taste
Breading:
2 Tbsp bread crumbs
1 Tbsp Nutritional Yeast
1/4 tsp basil
dash oregano
salt to taste

Directions:
 Mash the beans, add the vital wheat gluten and the seasoning.  Make a patty (or two).  Mix the breading ingredients and coat the patty.  Place on a lightly greased baking sheet and spray with non-stick baking spray.  Bake 15 minutes at 450, flip and spray the other side, and cook for another 15 minutes.
Add tomato sauce and mozzarella cheese if desired and bake an additional 5 minutes.

**For a complete meal, serve with 2 cups of vegetables (spinach salad, green beans).

Bean Casserole

Ingredients:
1/2 cup white beans
1/4 cup cooked macaroni noodles
1/4 cup peas
1 Tbsp Nutritional Yeas
2 Tbsp bread crumbs

Directions:
Mix all but the bread crumbs.  Spoon into a lightly greased oven safe dish.  Top with the bread crumbs.  Bake at 400 degrees for 20 minutes.

**For a complete meal, serve with 1 3/4 cup vegetables (corn, cauliflower, spinach salad).

Sweet Potato Cakes

Ingredients:
1/2 cup diced sweet potato
2 Tbsp Flour
1 ounce diced tofu
dash cayenne pepper
salt to taste

Directions:
Boil the sweet potato until just soft.  Drain and mash with the tofu.  Add the flour and spices, mix well, and form patties.  Pan fry on each side until lightly browned on each side.

**For a complete meal, serve with 1 1/2 cup vegetable (green beans, peas, corn) and 1 ounce protein (white beans).

"Cheesy" Mashed Root Vegetables

Ingredients:
1/4 cup chunked rutabaga
1/4 cup chunked potato
1/4 cup chunked sweet potato
1/4 cup chunked carrot
1/4 cup chunked radish
2 Tbsp Nutritional Yeast
1 ounce firm tofu
salt to taste

Directions:
Boil the vegetables until soft.  Add the tofu after draining and mash with a fork until the desired consistency is reached.  Add the Nutritional Yeast and mix well.

**For a complete meal, serve with 3/4 cup vegetable (peas, green beans) and 1 serving of grain (toast).

Mushroom Bacon

Ingredients:
3/4 cup thin sliced button mushrooms
2 to 3 drops liquid smoke
salt/pepper to taste

Directions:
Toss the mushrooms with the liquid smoke, salt, and pepper and a bit of oil.  Spread them on a  lightly greased baking sheet and bake for 25 minutes at 375.  Toss and bake for another 10 minutes.  Repeat this until the mushrooms are brown and dried out.

Seitan Chili

Ingredients:
1/4 cup diced seitan
1 Tbsp dried pinto beans (or kidney beans)
1/2 cup diced tomato
1/4 tsp cumin
1/4 tsp paprika
salt to taste
1/2 cup water

Directions:
Add all the ingredients to a 1 quart crockpot for 4 to 6 hours.

**For a complete meal, serve with  1 1/2 cup vegetables (spinach salad) and 1 serving of grain (corn muffin).

Scrapple

Ingredients:
1/4 cup sliced celery
1/4 cup diced seitan
1/4 cup cooked black eyed peas
2 Tbsp quick oats
1 Tbsp cornmeal
1/2 cup water
dash cayenne
salt/pepper to taste

Directions:
Sautee all but the oats and cornmeal for 7 minutes.  Place the mixture in an oven safe, lightly greased dish.  Add the oatmeal, cornmeal, and water and mix.  Bake at 400 degrees for 30 minutes.  Chill for 15 minutes.  Remove from the dish and slice and pan fry before serving.

**For a complete meal, serve with 1 3/4 cup vegetable (carrots, cauliflower, peas).

Curried Rutabaga Pocket

Ingredients:
1/4 cup diced rutabaga
1/4 cup diced tomato
1 ounce diced firm tofu
1/8 tsp curry
salt to taste
Crust dough

Directions:
Bake the rutabaga at 350 degrees on a parchment lined baking sheet for 15 minutes (you could this a day or so in advance).  Toss the rutabaga, tomato, and tofu in the curry and salt.  Roll the crust dough into a circle.  Place the rutabaga mixture into the center and fold the crust over, pinching the edges closed.  Bake at 350 degrees on a parchment lined baking sheet for 20 minutes or until golden brown.

**For a complete meal, serve with 1 1/2 cup vegetable (green beans, spinach salad) and 1 ounce protein (black beans).

Creamy Avocado Pasta

Ingredients:
1/4 cup cooked macaroni noodles
1 ounce tofu
1/2 an avocado
salt to taste

Directions:
Smash the avocado and tofu together with a fork to make a thick sauce.  Mix with the pasta.  Heat the mixture in the microwave for 1 to 2 minutes (just until hot).

**For a complete meal, serve with 1 1/2 cup vegetable (corn, green beans, lima beans) and  1 ounce protein (scrambled egg).

Carrot Bake

Ingredients:
1/4 cup carrot chunks
1/4 cup celery slices
1 ounce firm tofu in chunks
1/2 cup mashed potatoes
1/4 tsp thyme
1/4 tsp rosemary
1 Tbsp bread crumbs
1 Tbsp flax meal
salt/pepper to taste

Directions:
Sautee the vegetables for 10 minutes.  Mix the spices, bread crumbs, and flax meal with enough water to make it sticky.  Mix it with the vegetables and tofu.  Spoon into a lightly greased casserole dish and bake at 350 for 20 minutes.  Warm the mashed potatoes in the microwave and spread over the top of the casserole before serving.

**For a complete meal, serve with 1 cup vegetable (spinach salad) and 1 ounce protein (baked seitan).

Colorful Potato Salad

Ingredients:
1/4 cup chunked potato
1/4 cup chunked sweet potato
1/4 cup chunked carrots
1/4 quartered canned beets
1 ounce chunked firm tofu
salt to taste

Directions:
Boil the potatoes and carrots until soft, drain.  Add the beets and the tofu and mix well.

**For a complete meal, serve with 1 cup vegetable (corn, tomato, mushrooms), 1 ounce protein (black beans), and 1 serving of grain (wild rice). 

 

Root Vegetable Pancake

Ingredients:
1/4 cup carrot chunks
1/4 cup parsnip chunks
1/4 cup radish chunks
1/4 cup potato chunks
1/4 cup sweet potato chunks

1/4 cup flour
1 egg
1/4 tsp baking powder
1/8 tsp salt

Directions:
 Roast the vegetables in a lightly greased oven safe dish (like a casserole dish) at 450 degrees for 15 to 20 minutes.  Mix the flour, egg, baking powder, and salt with  enough water to make a batter.  Pour the batter over the vegetables and bake another 20 minutes or until the top is browned.

**For a complete meal, serve with 3/4 cup vegetable (green beans) and 1 ounce protein (baked tofu). 

 

Seitan Stew

Ingredients:
1/4 cup diced potato
1/4 cup diced carrot
1/4 cup green beans
1/4 cup corn
1/4 cup chunked seitan
salt/pepper to taste

Directions:
Put all the ingredients in a 1 quart crockpot with 3/4 cup water.  Cook on low for 4-6 hours.  If you want to thicken, add some arrowroot powder.

**For a complete meal, serve with 1 cup vegetable (lima beans, cauliflower), 1 ounce protein (navy beans), and 1 serving of grain (biscuit).

Beet Reuben

Ingredients:
1 slice of bread (rye)
1/4 cup sauerkraut
1/4 diced beets
1/4 cup seitan
caraway seed
1 ounce tofu
dash of mustard powder
 salt to taste

Directions:
Mix the tofu and mustard powder to make a sauce (sub 1000 Island Dressing).  Toast the bread.  Sautee the seitan with caraway seed until browned.  Heat the sauerkraut and beets in the microwave until warm.  Top the bread with the sauerkraut and beets, then the seitan, and then the sauce.

**For a complete meal, serve with 1 1/2 cup vegetable (corn, tomato, Lima beans).

Bean Loaf

Ingredients:
1/4 cup cooked white beans
1 egg
2 Tbsp quick oats
1/4 cup corn
1/4 cup diced tomato
salt/pepper to taste

Directions:
Mash the beans with a fork.  Mix with the egg, oats, corn, and tomato.  Pour into a greased, oven safe dish.  Bake at 400 degrees for 25 to 30 minutes.

**For a complete meal, serve with 1 1/2 cup vegetables (green beans, baked potato).

Pasta with Nutritional Yeast and Mustard Powder

Ingredients:
1/4 cup cooked macaroni pasta
2 Tbsp Nutritional Yeast
1 ounce tofu
1/4 tsp mustard powder
salt to taste

Directions:
Mix the nutritional yeast, mustard powder, and tofu and add a bit of water to make a sauce.  Add the sauce to the pasta and heat in the microwave for 1 to 2 minutes, until heated through.

**For a complete meal, serve with 2 cups vegetables (peas, corn, mushrooms) and 1 ounce protein (seitan slices).

Baked Tofu Curry with Squash and Root Vegetables

Ingredients:
1/2 cup butternut squash
1/2 cup chunked carrot
1/2 cup chunked potato
1 ounce diced firm tofu
1/8 tsp curry powder
1/4 tsp cumin
salt/pepper to taste

Directions:
Mix the vegetables with the spices and place on a lightly greased baking sheet.  Bake at 350 for 30 minutes, stirring several times.

**For a complete meal, serve with 1/2 cup vegetable (green peas), and 1 ounce protein (black beans), and 1 serving of grain (quinoa). 

 

Seitan and Beans

Ingredients:
1/4 cup seitan in chunks
1 Tbsp dried pinto beans
1/2 cup diced tomato
1/4 tsp cumin
2 drops liquid smoke
1/2 cup water
salt to taste

Directions:
Put all the ingredients in a 1 quart crockpot for 4 to 6 hours.

**For a complete meal, serve with 1 1/2 cup vegetable (green beans, spinach salad) and 1 serving of grain (corn bread).

Squash, Corn, Rice Succotash

Ingredients:
1/2 cup cubed butternut squash
1/2 cup corn
1/4 cup cooked rice
1 ounce diced firm tofu
1/4 tsp thyme
black pepper to taste
salt to taste

Directions:
Boil the squash in a saucepan for 15 minutes.  Add the corn and boil for another 5 minutes.  Add the rice and simmer for an additional 10 minutes.  Drain any excess water before serving.

**For a complete meal, serve with 1 cup vegetable (green beans, peas, tomato soup) and 1 ounce protein (seitan chunks).

Ricotta Tofu and Basil Pizza

Ingredients:
crust dough
1 serving ricotta tofu
1/4 cup tomato sauce
1 Tbsp fresh or frozen basil (chopped)
salt to taste

Directions:
Roll out the crust dough on a piece of parchment paper and then place it on a baking sheet.  Spread the tomato sauce on the crust and sprinkle with the basil.  Top with the ricotta tofu.  Bake at 350 degrees for 20 to 25 minutes.

**For a complete meal, serve with 1 3/4 cup vegetable (green beans, carrot/celery sticks) and 1 ounce protein (pinto beans).

Tomato and Pea Pasta

Ingredients:
1/2 cup diced tomato
1/4 cup peas
1/4 cup cooked macaroni
1 ounce diced firm tofu
salt to taste

Directions:
Mix the ingredients.  Heat in the microwave for approximately 1 minute or until heated through.

**For a complete meal, serve with 1 1/4 cup vegetable (lima beans, corn) and 1 ounce protein (add TVP to the pasta, black beans).

Veggie Chapea

Ingredients:
1/4 cup sliced carrots
1/4 cup cauliflower
1/4 cup cubed butternut squash
2 Tbsp dried pinto beans
1/4 cup cooked rice
1/2 tsp lemon juice
3/4 cup water
salt/pepper to taste

Directions:
Put all the ingredients except the cooked rice into a 1 quart crockpot.  Cook on low for 4 to 6 hours.  About 30 minutes before serving, add the rice and stir well.

**For a complete meal, serve with 1 1/4 cup vegetable (green beans, spinach salad).

Pumpkin Pizza with Spinach

Ingredients:
1 serving of crust dough
1/4 cup pumpkin puree
1/4 cup frozen or canned spinach
1 Tbsp roasted pumpkin seeds
Salt to taste

Directions:
Roll or press out crust dough into a circle on a piece of parchment paper.  Top with the pumpkin puree.  Spread the spinach on top of the pumpkin.  Sprinkle the seeds on top.  Bake on a baking sheet at 350 degrees for 20 - 25 minutes.

**For a complete meal, serve with 1 1/2 cup vegetable (lima beans, carrot/celery sticks) and 1 serving of protein (baked seitan).

Artichoke Omelet

Ingredients:
1 egg
1/4 cup chopped artichoke hearts

Directions:
Mix the egg and artichoke and pour into a lightly greased skillet.  Cook evenly on both sides.

**For a complete meal, serve with 1 3/4 cup vegetable (tomato and mushroom mix, corn), 1 ounce protein (tofu bacon), and 1 serving of grain (toast).

Pumpkin and Cauliflower Soup

Ingredients:
1/4 cup sliced celery
1/4 cup sliced carrot
1 ounce firm diced tofu
1/4 cup cauliflower, chopped small
1/4 cup pumpkin puree
1/4 tsp ginger
1/4 tsp thyme
1/4 tsp cumin
1/2 cup water or vegetable broth
salt/pepper to taste

Directions:
Put all but the pumpkin puree in a 1 quart crockpot and cook on low for 4 - 6 hours.  About 1 hour before serving, stir in the pumpkin.

**For a complete meal, serve with 1 cup vegetable (green beans, peas), 1 ounce of protein (seitan slices), and 1 serving of grain (biscuit).

Sweet Potato and Zucchini Lasagna

Ingredients:
1/2 cup cooked sweet potato
1/2 cup sliced and quartered zucchini
1 serving tofu ricotta
salt to taste

Directions:
Layer the ingredients in a lightly greased oven safe dish.  Bake at 350 degrees for 20-30 minutes.

**For a complete meal, serve with 1 cup vegetable (corn,  tomato/mushroom mix, green beans), 1 ounce protein (seitan slices), and 1 serving of grain (quinoa).

Veggie Greek Pasta

Ingredients:
1/4 cup cooked macaroni noodles
1/4 cup cooked white beans
1/4 cup diced tomato
4 black olives, sliced
1 serving feta tofu
1/4 tsp basil
1/4 tsp parsley
salt to taste

Directions:
Mix the ingredients and heat in the microwave for 1 to 2 minutes until heated through.

**For a complete meal, serve with 1 3/4 cup vegetables (peas, carrots, corn). 

 

Artichoke and Olive Pasta

Ingredients:
1/4 cup cooked macaroni noodles
1/4 cup cooked white beans
4 black olives, sliced
1/4 cup artichoke hearts
1/4 tsp basil
dash balsalmic vinegar
salt to taste

Directions:
Mix the ingredients and heat in the microwave for 1 to 2 minutes.

**For a complete meal, serve with 1 3/4 cup vegetable (tomato, green beans, spinach salad) and 1 ounce protein (add tofu to the pasta). 

Caulifredo Mac

Ingredients:
1/2 cup cooked white beans
1/4 cup cooked cauliflower
cracked pepper to taste
1/4 cup cooked macaroni noodles

Directions:
Blend the white beans, cauliflower, and pepper with a bit of olive oil in a food processor or blender until smooth, add water to make a sauce consistency.   Mix the caulifredo with the macaroni noodles and heat in the microwave until heated through, 1 to 2 minutes.

**For a complete meal, serve with 1 3/4 cup vegetable (sweet potato, tomato, peas).

Faslotha

Ingredients:
2 Tbsp dried white beans
1/4 cup sliced and quartered carrots
1/4 cup sliced celery
1/2 cup diced tomato
1/4 tsp oregano
1/4 tsp parsley
1/2 tsp red wine vinegar
salt/pepper to taste
3/4 cup water or vegetable broth

Directions:
Place all ingredients in a 1 quart crockpot and cook on low for 4 to 6 hours.

**For a complete meal, serve with 1 cup vegetable (green beans, corn, baked potato) and 1 serving of grain (cornbread).

Bread Pasta

Ingredients:
1/4 cup cooked macaroni noodles
1 Tbsp bread crumbs
1 ounce firm diced tofu
2 Tbsp Nutritional Yeast
salt to taste

Directions:
Mix.  Add a titch of water to make the yeast cover the noodles.  Heat in the microwave for 1 to 2 minutes.

**For a complete meal, serve with 2 cups vegetable (green beans, corn, spinach salad).

Squash and Cauliflower Gratin

Ingredients:
1/2 cup butternut squash
1/4 cup cauliflower
1/4 cup seitan
1 Tbsp Nutritional Yeast
salt to taste

Directions:
Put the squash, cauliflower, and seitan in a lightly greased oven safe dish.  Bake at 400 degrees until the squash is tender, 20 to 30 minutes.  While it's cooking, mix the nutritional yeast with enough water to make a thick paste.  When the squash is tender, remove the dish from the oven and add the nutritional yeast mix.  Bake for an additonal 10 minutes.

**For a complete meal, serve with 1 1/4 cup vegetables (tomato/mushroom mix, green beans) and 1 serving of grain (cornbread).

Ginger Noodles

Ingredients:
2 Tbsp dried macaroni noodles
1 ounce diced firm tofu
1/2" slice of ginger root or 1 tsp ginger powder
1 cup water
Cinnamon (optional)

Directions:
Add the ingredients to a sauce pan.  Bring to a boil and reduce heat to simmer.  Simmer until the noodles are tender and then drain.  Serve with a dash of cinnamon.

**For a complete meal, serve with 2 cups vegetables (pea pods, Romaine salad) and 1 ounce protein (hummus).

Caraway Soup

Ingredients:
2 Tbsp dried barley
1 ounce firm diced tofu
1/4 tsp caraway seeds
1 cup water
salt to taste

Directions:
Add the ingredients to a sauce pan and bring to a boil.  Reduce the heat to simmer and cook until the barley is tender.  This soup can be thickened with flour or arrowroot powder, if desired.

**For a complete meal, serve with 2 cups vegetable (green beans, cauliflower, succotash) and 1 ounce protein (seitan nuggets).

Pinto Bean and Zucchini Stew

Ingredients:
2 Tbsp dried pinto beans
1/4 cup sliced and quartered zucchini
1/4 cup diced tomato
1 Tbsp Rotel
salt/pepper to taste

Directions:
Put all the ingredients in a 1 quart crockpot for 4 to 6 hours.

**For a complete meal, serve with 1 1/2 cup vegetable (sauteed mushrooms, corn, peas) and 1 serving of grain (wild rice).

Potatoes Tomatoes and Tofu

Ingredients:
1/2 cup cooked diced potato
1/2 cup diced tomato
1 ounce diced tofu
salt/pepper to taste

Directions:
Sautee the ingredients in a lightly greased skillet until heated through.

**For a complete meal, serve with 1 cup vegetable (green beans, lima beans), 1 ounce protein (seitan), and 1 serving of grain (wild rice, quinoa). 

 

Zucchini Ragout

Ingredients:
1/2 cup sliced and quartered zucchini
1/4 cup sliced celery
1/2 cup diced tomato
1 ounce diced tofu
1 tsp basil
1 tsp parsley
salt/pepper to taste
1/2 cup water

Directions:
Place all ingredients in a 1 quart crockpot and cook on low for 4 to 6 hours.

**For a complete meal, serve with 3/4 cup vegetable (corn, cauliflower), 1 ounce protein (black beans), and 1 serving of grain (wild rice).

Ginger Squash Soup

Ingredients:
1/2 cup butternut squash
1/4 cup corn
1 Tbsp dried white beans
1/2 tsp ginger powder  or 1/2" slice of fresh ginger
3/4 cup water

Directions:
Put all the ingredients in 1 quart crockpot and cook on low for 4 to 6 hours.

**For a complete meal, serve with 1 1/4 cup vegetable (spinach salad, peas), 1 ounce protein (seitan slices), and 1 serving of grain (cornbread, quinoa).

Pumpkin and Spinach Lasagna

Ingredients:
1 serving tofu ricotta
1/2 cup pumpkin puree
1/2 cup cooked spinach
cheese (optional)
salt to taste

Directions:
Layer the ingredients in a small oven safe casserole dish.  Top with cheese (if desired).  Cook at 350 degrees for 20 minutes.

**For a complete meal, serve with 1 cup vegetable (green beans, cauliflower) and 1 serving of grain (biscuit, french bread slice).

Kale Pumpkin Mushroom Egg Toast

Ingredients:
1 slice bread
1/2 cup kale
1/4 cup pumpkin puree
1/2 cup sliced mushroom
1 egg
salt to taste

Directions:
Toast the bread slice and set aside.  Heat the pumpkin puree in the microwave until warm.  Mix the egg, kale, and mushrooms and scramble together in a lightly greased skillet.  Spread the pumpkin on the toast and top with the scrambled mixture.

**For a complete meal, serve with 3/4 cup vegetable (tomato soup) and 1 ounce protein (tofu bacon).

Potato and Mushroom Casserole

Ingredients:
1 cup sliced mushroom
1 cup diced and cooked potato
1 egg
1 Tbsp milk
1/8 tsp caraway seeds
salt to taste

Directions:
Layer the mushroom and potato in a greased casserole dish.  Mix the egg, milk, and caraway seeds.  Pour over the layers.  Bake at 350 for 20-30 minutes.

**For a complete meal, serve with 1 ounce of protein (pinto beans, tofu bacon) and 1 serving of grain (cornbread). 

 

Mexican Pasta

Ingredients:
1/4 cup cooked macaroni
1/4 cup corn
1/4 cup diced tomato
1/4 cup cooked black beans
1/4 tsp paprika
1/4 tsp cumin
dash cayenne
salt to taste

Directions:
Mix all the ingredients and heat in the microwave until warm, approximately 1 minute.

**For a complete meal, serve with 1 1/2 cup vegetable (green beans, romaine salad) and 1 ounce protein (additional black beans, seitan).

Arugula and Tomato Pasta

Ingredients:
1/2 cup arugula
1/4 cup cooked macaroni
1/4 cup diced tomato
salt to taste

Directions:
Sautee the tomato and arugula until the greens are wilted.  Mix with the macaroni and serve.

**For a complete meal, serve with 1 1/4 cup vegetable (corn, cauliflower, lima beans) and 2 ounces of protein (seitan nuggets, baked tofu).