INGREDIENTS

   *1 can (16 oz) black beans, drained
   *2 Tbsp. chopped red onions
   *1 Tbsp. fresh orange juice
   *1 or 2 Tbsp. balsamic vinegar
   *1 medium clove garlic, crushed
   *salt and pepper to taste.

DIRECTIONS

• Use a food processor to combine the drained beans together with a tablespoon of the onions, a tablespoon of the balsamic vinegar, orange juice and garlic.
• Set until smooth and add more vinegar if preferred. Mix in the rest of the onions and season with salt and pepper according to taste.

INGREDIENTS

   *3 green tea bags
   *1 cup reduced-fat cream cheese or ricotta cheese (at room temperature)
   *2 Tbsp. finely-minced fresh chives or basil leaves

DIRECTIONS

• Use a heat-proof glass or a ceramic container and contain the tea bags, adding in a cup of water heated below boiling point. Leave it to steep for about 5 minutes.
• Take the tea bags out, squeeze off the liquids and dispose the bags. Bring to room temperature.
• In a blender, put the cheese along with minced herb. Set over moderate-high speed to blend the mixture well until smooth.
• Add small amount of the tea concentrate gradually to make a spreadable mixture.
• Place the mixture in a covered container and place it in the refrigerator for an hour or just until the flavors blend. Set aside to come to room temperature and use.
• Serves as a delicious spread for toast over breakfast on crackers, sandwiches, or wraps. You can also use it as a dip for vegetable crudités or toasted tortilla chips.

INGREDIENTS

   *3 oz. (1 package, or about 30) sun-dried tomatoes (not packed in oil)
   *2 jars (7-oz. each) roasted red peppers, drained
   *2 garlic cloves, chopped fine
   *1 1/2 tsp. ground cumin, or to taste
   *1 tsp. fresh lemon juice, or to taste
   *1/4 cup chopped fresh cilantro
   *1/4 cup chopped scallion
   *4 oz. reduced-fat Neufchâtel cream cheese, softened
   *Salt and freshly ground black pepper
   *Tabasco or hot chili pepper sauce, to taste (if desired)

DIRECTIONS

• Leave the dried tomatoes soaked in hot water for about 5 minutes. Drain all the liquids but reserve about 3 tablespoons of the liquid for later use.
• Put the red peppers, tomatoes, garlic, cumin, lemon juice, cilantro and scallion in a blender or a food processor. Set to puree until smooth and evenly mixed. Add cream cheese until puree. Add some of the reserved liquids to thin out the dip according to preferred consistency. Once smooth, mix in salt, pepper and hot sauce. Add as much garlic, cumin or lemon juice as needed.
• Place the mixture in a container and cover. Place it in the refrigerator for 24 hours prior to usage. Set at room temperature prior to serving.
• Transfer in a small serving bowl and set it at the center of a large serving platter. Arrange assorted chopped veggies or baked tortilla chips around the dipping bowl.

INGREDIENTS

   *4 sweet red bell peppers (or 2 red and 2 yellow), diced
   *2 large sweet onions (such as Vidalia), diced
   *4 cloves garlic, minced
   *2 Tbsp. olive oil
   *1 can (15 oz) vegetable broth
   *2 large cans (28 oz each) crushed tomatoes
   *2 cans (15 oz each) black beans, drained
   *2 cans (15 oz each) kidney beans, drained
   *1 can (15 oz) fat free spicy refried beans (can substitute regular)
   *chili powder to taste (1 tsp to 2 Tbsp or more)

DIRECTIONS

• Heat oil in a stockpot or Dutch oven. Add the onions, pepper and garlic. Continue stirring until both the onions and garlic turns soft. Add all the rest of the ingredients and let it come to a low boil while stirring often. Gradually add chili powder until preferred spice is attained. Remove from the stove top and serve with optional sprinkles of low fat cheddar cheese on top and fresh diced onions.

INGREDIENTS

   *1 Tbsp. canola oil
   *1 cup diced onion
   *4 medium cloves garlic, minced
   *16 oz tempeh, plain or three grain
   *Sea salt
   *Freshly cracked pepper
   *1/2 6-ounce can tomato paste
   *3 cups water
   *1 1/2 tsp. cinnamon
   *1 1/2 tsp. allspice
   *1/2 tsp. cayenne pepper
   *2 Tbsp. chili powder
   *1 tsp. cumin
   *1/2 tsp. oregano
   *1 Tbsp. maple syrup
   *2 Tbsp. cider vinegar
   *1 cup cooked small red beans or kidney beans

DIRECTIONS

• Use a non-stick stockpot or a Dutch oven to heat oil over moderate heat. Saute the onions and garlic until clear.
• Shred the tempeh until it resembles ground beef. Season with a little sea salt and add some freshly ground pepper. Mix in the mixture as it cooks. Stir until a bit golden brown in color. Mix in the tomato paste and water. Add spices and stir in maple syrup along with cider vinegar.  
• Lower heat, cover slightly and simmer. Stir from time to time as it cooks for an hour. Add the beans and simmer for another 20 minutes. Add seasonings according to taste.

INGREDIENTS

   *2 tablespoons extra-virgin olive oil
   *1 medium onion, cut in small dice
   *Juice and zest of two limes (divided)
   *3 cloves garlic, peeled
   *2 fresh red chiles (such as jalapenos), seeded and sliced
   *1 bunch fresh cilantro, stemmed and roughly chopped
   *2 1/2 teaspoons ground cumin
   *1/2 teaspoon chili powder
   *1/4 teaspoon chipotle chile powder
   *4 cups vegetable broth (or use Imagine No Chicken brand)
   *1 cup jasmine rice, uncooked
   *2 15-ounce cans pumpkin puree
   *1 14-ounce can black beans, drained and rinsed
   *Salt and pepper
   *6 Tbsp. plain nonfat yogurt (or sour cream)
   *1/2 cup shelled pumpkin seeds (pepitas), toasted

DIRECTIONS

• Set a large stockpot over moderate heat and add in oil. Once hot, saute the onions until soft but not brown. Take it out of the stove top.
• Mix half of the onions with lime zest, garlic, red chiles, half of the cilantro, cumin, chili powder and chipotle powder into the bowl of a food processor. Blend well until the mixture becomes smooth.
• Take the stockpot over moderate heat. Add in the spice paste and stir until fragrant. Beat in the broth and let it come to a boil. Mix in rice and lower heat. Leave it covered and simmering for about 20 minutes or just until the rice becomes tender.
• Mix the pumpkin puree with black beans, a tablespoon of lime juice and remaining cilantro. Sprinkle with salt and pepper for seasoning. Leave it simmering for about 20 minutes. Add as much lime juice as preferred.
• Prior to serving, check the soup for consistency. Add more broth or water to thin it out. Serve hot and use a tablespoon of sour cream or yogurt as garnish. Add a couple of toasted pumpkin seeds.

INGREDIENTS

   *2 tablespoons olive oil
   *2 medium onions, sliced
   *2 medium carrots, cut into 1/4-inch-thick slices
   *1 tablespoon finely chopped peeled fresh ginger root
   *3 cups water
   *1-3/4 cups nonfat chicken broth
   *2 cups canned pumpkin
   *Pinch nutmeg
   *1/2 cup light sour cream

DIRECTIONS

• In a stockpot, heat oil over moderate heat. Once hot, add in the onions, carrots and ginger. Stir often while cooking. Mix in water, chicken broth, pumpkin and nutmeg. Lower heat and allow 5 minutes of simmering. Stir from time to time and take it off the stove top.
• Pour the soup into a blender and work in batches. Process until pureed. Put the pureed soup back into the pot and sprinkle with salt and pepper, if preferred.
• Ladle into bowls and add a tablespoonful of sour cream using nutmeg as garnish.

INGREDIENTS

   *1 medium onion, finely diced
   *1 red pepper, finely diced
   *1 carrot, finely diced
   *1 small butternut squash
   *1 potato, chopped
   *500ml of vegetable stock
   *1 bay leaf
   *Salt and pepper to taste
   *1 clove of garlic
   *1/2 of split red lentils

DIRECTIONS

• Slice the butternut squash in cubes by about 2 inches in size. Place them into the hot oven and roast for about 20 minutes. Add the veggies into the pan along with a little olive oil and garlic. Continue cooking until the veggies are slightly clear in color.
• Blend the veggies with the lentils, flavorings and stock. Leave it simmering for 30 minutes. Reserve and let it cool.
• Once cool, transfer the mixture into the blender and process until pureed.
• Slightly reheat the soup prior to serving.
• Makes 5 servings.

INGREDIENTS

   *2 large sweet potatoes, cut lengthwise into 1/2 inch sticks
   *1 tsp. chili powder
   *1/2 cup grated parmesan cheese
   *1/4 tsp. freshly ground black pepper
   *salt to taste

DIRECTIONS

• Set the oven to preheat settings of 450 degrees F.
• Use non-stick cooking spray to coat a baking sheet and a large bowl. Set the sweet potato sticks into the bowl and add the chili powder, parmesan cheese and pepper. Toss until properly coated.
• Set the potato sticks on a baking sheet to form a single layer. Place it into the oven to bake for about 20 minutes. Turn and bake for 10 more minutes until golden. Sprinkle with salt and serve.

INGREDIENTS

   *1 cup chopped, peeled zucchini, pureed (1/2 cup after pureed)
   *1 (8 oz) carton egg substitute
   *2 T. margarine, melted
   *1/2 tsp. dried parsley
   *1/4 tsp. salt
   *1/8 tsp. pepper
   *1/2 cup parmesean cheese
   *3 cups diced, unpeeled zucchini
   *1 small onion, finely chopped
   *1 cup reduced fat buttermilk baking mix

DIRECTIONS

• Blend the pureed zucchini with egg substitute, margarine, parsley, salt, pepper and 6 tablespoons of the parmesean cheese in a mixing bowl. Blend thoroughly.
• Mix in 3 cups of diced zucchini along with onion. Blend in the baking mix until properly combined.
• In a cooking sprayed 9 x 13-inch baking dish, pour the mixture. Top it with the rest of the cheeses and spray lightly with non-stick spray for light top coating.
• Place it into the oven to bake at 350 degrees F for about 45 minutes.