Egg Tower

Ingredients:
1 egg
1/4 cup cooked black beans
1/4 cup sliced mushrooms
1/2 cup diced tomato
1/4 cup corn
1/4 cup peas

Ingredients:
Sautee the beans, mushrooms, tomato, corn, and peas until heated through.  In a separate, lightly greased skillet, cook to egg to personal preference.  Spoon the vegetables and heated beans on a plate and place the egg on top.

**For a complete meal, serve with 3/4 cup vegetable (mashed squash, cauliflower) and 1 serving of grain (toast, biscuit).

Cinnamon Black Eyed Peas

Ingredients:
2 Tbsp dried black eyed peas
1/4 tsp turmeric
1/4-1/2 tsp cinnamon (to taste)
dash cardamom
salt
1/2 cup water or vegetable broth

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

**For a complete meal, serve with 2 cups vegetable (green beans, tomato/mushroom sautee, greens) and 1 serving of grain (cornbread muffin).

Veggies over Polenta

Ingredients:
1/4 cup prepared polenta
1/4 cup chunks carrot
1/4 cup chunks potato
1/4 cup chunks sweet potato
1/4 cup large mushroom slices
1/4 cup quartered radish
1 ounce large chunks firm tofu

Directions:
Roast the vegetables and polenta on a lightly greased baking sheet at 400 degrees for 20 minutes.  Before serving, spoon the vegetables over the polenta.

**For a complete meal, serve with 3/4 cup vegetable (peas, corn) and 1 ounce of protein (pinto beans).

Beans and Mushroom Curry

Ingredients:
1/4 cup cooked beans of choice
1 ounce firm diced tofu
1 cup sliced mushroom
1/4 tsp ginger
1/4 tsp cumin
1/4 tsp curry

Directions:
Mix the ingredients and put into a lightly greased skilled.  Heat, stirring only occasionally, until the mushrooms are browned.  Less stirring makes the mushrooms become more crispy.

**For a complete meal, serve with 1 cup vegetable (mixed greens, peas) and 1 serving of grain (quinoa, wild rice). 

 

Potato Pea Croquettes

Ingredients:
1/2 cup mashed potato
1/4 cup peas
1 ounce fork mashed tofu
1 bread slice
salt/pepper to taste

Directions:
Add water to the bread to make it malleable.  Mix the bread with the other ingredients and make one to two patties.  Pan fry on each side until lightly browned.

**For a complete meal, serve with 1 1/4 cup vegetable (spinach salad, green beans, mashed squash) and 1 ounce protein (scrambled egg, black beans).