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Tofu Facts

Tofu is a great, versatile food product made from soybeans.  It absorbs flavors from other foods or flavorings used with it, which is one reason it is so [..]

Breakfast, Condiments, Dessert, Dinner, Lunch, Recipes, Snacks

Blueberry Purple Powerhouse Smoothie

A quick, delicious, powerhouse breakfast beverage.  Loaded with antioxidants. Ready in minutes! 1 cup frozen or fresh blueberries ½ apple, cored 1 cup red cabbage 1 cup fresh [..]

Breakfast, Recipes

Lean and Green Smoothie

This smoothie requires a very high speed blender to liquefy all of the fruit and vegetables. The Lean and Green Smoothie provides fiber, anti-oxidants and a fresh minty [..]

Breakfast, Recipes

Ginger Peachy Smoothie

This smoothie requires a very high speed blender to liquefy all of the fruit and vegetables. Start your day with a delicious beverage that is high in fiber, [..]

Breakfast, Recipes

Mediterranean Quinoa or Couscous Cabbage Rolls

A healthful twist on an old favorite. Adapted from We love the subtle flavor of cinnamon with fresh mint in these vegetarian cabbage rolls stuffed with quinoa [..]

Dinner, Lunch, Recipes, Uncategorized

Lentil Soup

This makes a warm, hearty meal for those cold new england winters. Good source of quality protein and fiber, and packed with vitamins and minerals!. 1 pound lentils, [..]

Dinner, Lunch, Recipes

Baked Corn Tortilla Chips

These are a delicious and more healthful substitute for the high fat, high sodium corn chips on the market. Preheat oven to 450°F. Cut 12 soft corn tortillas [..]

Lunch, Recipes, Snacks

Indian Inspired ChickPea Entree

Inspired by Amritsari Cholle, a popular dish from India. The herbs and spices in this dish emit a wonderful fragrance and are delight to the palate. 1 can [..]

Dinner, Lunch, Recipes

Kale Chips

A crispy, delicious, healthy snack idea. Kale is high in vitamins A, K, and C as well as a good source of fiber, protein, calcium and iron. Adding [..]

Lunch, Recipes, Snacks

Tofu Tacos

A tasty alternative to beef tacos, this vegetarian variation flavors  tofu with Mexican seasonings such as cayenne, chili powder and paprika and all the traditional fixings for Mexican [..]

Dinner, Lunch, Recipes

Wrap It Up

These wraps are quick and easy meals that provide protein, vitamins, minerals, fiber and great flavor. Use whole wheat or spinach wraps. Basic filling:  shredded lettuce, spinach leaves, [..]

Dinner, Lunch, Recipes

Spinach Artichoke Hummus

A recipe from: 2 15.5 oz. can of chickpeas, rinsed 2 garlic cloves 3 tbsp. olive oil 3 tbsp. lemon juice, freshly squeezed 3 tbsp. tahini 6 [..]

Condiments, Recipes, Snacks

Baked Whole Grain Chips or Crackers

    Looking for a high fiber, tasty chip.  These flavorful whole grain chips have protein, 5 g of fiber, and are low in sodium, and fat.   Eat [..]

Lunch, Recipes, Snacks

Southwestern Three-Bean and Barley Soup

Adapted from Serve this zesty bean and barley soup garnished with chopped fresh cilantro and a squeeze of lime, if desired. Nutritional Information (per serving) Calories Total [..]

Dinner, Lunch, Recipes

Roasted Red Pepper Hummus (dip)

This delicious recipe comes from  High in protein and fiber.  Great as a dip for vegetables or as a spread for sandwiches. Mmmmm. Ingredients 2 15.5 oz. [..]

Condiments, Lunch, Recipes, Snacks

Creamy Dill Dip

Blend well in food processor or blender: 2 Tb. olive oil 1/2 tsp. salt 1 pkg firm Tofu 1/4 tsp black pepper 1/2 clove minced garlic 1/4 tsp. [..]

Condiments, Recipes

Spicy Chickpea Nuggets

These spicy little nuggets make a great snack or may be added to salads or sandwiches. They are high in protein and fiber with great flavor and crunch. [..]

Recipes, Snacks

Baked Sweet Potato Fries

Sweet potatoes are a healthier choice in place of white potatoes. Baking, rather than frying, cuts calories and fat while maintaining great taste and fiber. Preheat oven to [..]

Breakfast, Dinner, Lunch, Recipes

Baked Stuffed Apples

4 small to medium baking apples 2 tablespoons honey 3 Tablespoons pineapple or orange juice 2 T whole wheat or gluten free flour Pinch of salt 2 teaspoons [..]

Breakfast, Dessert, Recipes

Fruit Syrup for pancakes and waffles

Berry Syrup 1 cup frozen sliced strawberries or blueberries or both 1 tablespoon honey or agave 1/4 cup pineapple or 1/4 cup orange juice 1 teaspoon cornstarch Directions: [..]

Breakfast, Recipes

Gluten Free and easy Waffles

Dry Ingredients 1 cup white rice flour 1/2 cup cornstarch 1/4 cup sweet rice flour 1 tbsp baking powder 1 tbsp ground flaxseed 2 teaspoons cinnamon (opt) 1/2 teaspoon salt 1/2 [..]

Breakfast, Recipes

Cinnamon Apple Oatmeal

Oatmeal is a delicious, healthful way  to start your day.  It is a high fiber food that helps lower cholesterol.  Cinnamon adds wonderful flavor while lowering LDL cholesterol [..]

Breakfast, Recipes

Whole Grain Cinnamon Crisps

 Looking for a high fiber, tasty chip? These flavorful whole grain chips have protein, 5 g of fiber, and are low in sodium, and fat. 1 Whole grain [..]

Breakfast, Recipes, Snacks

Hot Millet Cereals

Millet is a small, pearly seed packed with vitamins and minerals, protein .  1/4 cup of dry millet contains 14 grams of fiber! Cream of Millet Cereal Grind [..]


Pumpkin Spice Oatmeal

A warm, hearty, high fiber breakfast to start the day! Use Regular or Steel Cut oats. Oats provide 4 grams of fiber per 1/2 cup of Regular/Old Fashioned oats, [..]

Breakfast, Recipes

Fruit and Granola Parfait

This tofu yogurt dish makes a healthful, delicious breakfast or dessert.  My teenage son enjoys these parfaits. Tofu Yogurt Recipe 1 package silken tofu 3 T agave nectar [..]

Breakfast, Dessert, Recipes

Berry Tofu Mousse/Pudding

The berries provide  a beautiful pink color along with wonderful flavor!  A healthful breakfast or dessert idea.   Gluten free and dairy free. 1 package silken tofu 1 cup [..]

Breakfast, Dessert, Recipes

Breakfast Smoothies

Start your day with a delicious smoothie, high in vitamins, protein and fiber!Berry-licious!! 2 cups Almond milk, Soy or DariFree milk 1/2 package of silken tofu 1 frozen [..]

Breakfast, Recipes

Soy Yogurt

Make a batch of fresh, healthful soy yogurt to enjoy for breakfast or snack.  Use the plain version as a topping or in place of sour cream.  Gluten [..]

Breakfast, Condiments, Recipes

Pear, Apple, Cranberry Crumble

A sweet and tart winter fruit dish. 4 pears, peeled and cored 4 apples, peeled and cored 1, ½ c. fresh cranberries ¼ c water 2 tsp Zest [..]

Breakfast, Dessert, Recipes

Honey Toasted Walnuts or Almonds

1/2 cup walnuts or almonds (whole or pieces) 1 teaspoon extra light olive oil 1T cinnamon (opt) 1 1/2 tablespoons honey or amber agave Pour nuts into a [..]

Condiments, Recipes, Snacks

Scrambled Tofu Breakfast Wrap

This tasty wrap provides a good source of protein, calcium and antioxidants.   1 lb. firm tofu, drained and pressed 1/4 cup Red Star nutritional yeast flakes 1/4 cup [..]

Breakfast, Recipes

Black Bean Breakfast Burritos

 Take a break from your morning smoothie or bowl of oatmeal and try this savory Black Bean Breakfast Burrito! Packed with vegetables and beans, it is the perfect [..]

Breakfast, Lunch, Recipes


  1 15-oz can chickpeas (garbanzos), drained 1⁄2 C water (1⁄4 C or less for a stiffer texture) 3 T tahini (find it near the nut butters at [..]

Condiments, Lunch, Recipes

Black Bean Chili with Sweet Potatoes

Enjoy this flavorful, hearty stew that is high in protein, iron and fiber.   2 cloves garlic, minced 1 small onion, diced 2 small sweet potatoes, peeled and [..]

Dinner, Lunch, Recipes

Romaine and Pear Salad

4-5 cups torn romaine lettuce or spinach leaves or combination of both 2 ripe pears, cored and cut into bite-sized cubes 1/3 c. chopped vidalia onion or green [..]

Dinner, Lunch, Recipes

Cranberry Lime Salad Dressing

This dressing is a delightful blend of sweet, spicy flavors and tangy flavors. 1 c. fresh cranberries 1 c. apple juice 2 T lime juice 2 T olive [..]

Condiments, Lunch, Recipes

Tofu “Feta” Crumbles

1 (14 ounce) block firm tofu, crumbled into small bite size pieces 2 T lemon juice or white vinegar 2 T tahini (this a seed butter made from [..]

Condiments, Lunch, Recipes

Spinach Salad

This beautiful, nutritious salad is a good source of calcium, vitamins and fiber. A quick and easy to prepare gourmet dish.   1/2 c.  Plain Toasted or Honey [..]

Dinner, Lunch, Recipes

Gluten Free Vegan Crêpes

From Manifest Vegan by Allyson Kramer Ingredients: 1/3 cup + 2 tbsp cornstarch 1/3 cup potato starch 1/3 cup sorghum flour 3 tsp enerG egg replacer, dry (not [..]

Breakfast, Lunch, Recipes

Gluten Free Crepes or Wraps

2 eggs 1 c. non dairy milk 1 T. olive oil 1 T xanthan gum 1 T ground flaxseed (opt) ¼ tsp salt ½ c sweet rice flour [..]

Dessert, Lunch, Recipes

Gluten Free Tortillas

  Ingredients: 1 cup brown rice flour 1/2 cup tapioca flour 1/2 cup sorghum flour 2 tsp. xanthan gum 1/2 tsp. baking powder 1 tsp. honey 1 tsp. [..]

Dinner, Lunch, Recipes

Millet Buckwheat Tortillas/Wraps

Stuff them with sandwich fillings, quinoa salads, cooked rice and veggies. This recipe makes about 10 good sized wraps. These are truly best eaten the day they are [..]

Dinner, Lunch, Recipes

Chickpea Tacos

1 avocado, peeled, pitted, and diced 1- 15-oz. can chickpeas, rinsed and drained 3 Tbs. chopped cilantro (fresh is best, but may use dried) 4 tsp. fresh lime [..]

Lunch, Recipes

Zucchini Lasagna

1 zucchini, cut in half and then cut into longer strips lengthwise (total 10 strips) 1/2 cup quinoa 1 cup water + 1/2 vegetable cube (or broth) 1/2 [..]

Dinner, Lunch, Recipes

Chickpea Curry

3 cloves garlic, finely chopped 1½”/4 cm fresh ginger root, peeled and finely chopped 2 tsp ground cumin 2 tsp ground coriander ½ tsp. ground tumeric ¼ tsp. [..]

Dinner, Lunch, Recipes

Walnut & Cranberry Quinoa

1 T. olive oil 3 T. chopped shallots 2 c. water 1/3 c. white grape juice 1/4 tsp. salt 1 3/4 c. uncooked , pre-rinsed quinoa 1/2 toasted [..]

Dinner, Lunch, Recipes

Quinoa and Lentil Pilaf

Quinoa is a grain, native to South America, that is a complete protein (contains all 22 amino acids), is rich in iron, fiber (1 c. = 5 g. [..]

Dinner, Lunch, Recipes

Pico de Gallo (salsa)

  2 c. chopped tomatoes 1/2 c. chopped onion (Vidalia is great) 1/2 c. chopped sweet red or green pepper 1/4 c. finely chopped serrano or jalapeño peppers [..]

Condiments, Lunch, Recipes, Snacks

Hay Stacks -low fat, Mexican style meal

Beans are rich in vitamins, protein, potassium, calcium, phosphorus, antioxidants and fiber (8 gm. in 3.5 ounces). They help to build cells, lower cholesterol as well as prevent [..]

Dinner, Lunch, Recipes