2 c cooked beans,

2 c any ground veggie meat

1 (8 oz) can tomato sauce

1 c water

1 T paprika

1 T soy sauce, unfermented

1 tsp ground cumin

½ tsp garlic powder

1 ½ T nutritional yeast flakes

Put all ingredients in a medium saucepan, and mix them well. Cook for 20 minutes on a medium heat. Stir often. Serve over brown rice or whole grain pasta. Very Delicious!




1 c corn meal

1 c unbleached white flour

2 T wheat germ

¼ c turbinado sugar

½ T Ener-G baking powder

1 tsp sea salt

1 T soy flour or tapioca flour

1 (4 oz) jar pimentos

¼ onion, chopped

½ c corn

2 T fresh parsley, chopped

1/3 c canola oil

2/3 c soy milk

Preheat oven to 425 degrees. Mix corn meal, unbleached white flour, turbinado sugar,

Ener-G baking powder, sea salt, and soy flour in a large bowl. Add onion, corn, fresh parsley, canola oil, and soy milk. Pour into an oil sprayed pie dish. Bake for 25 minutes or until lightly golden brown. Delicious!



2 c cooked brown rice

1 (8 oz) can tomato sauce

½ tomato, chopped

1 green onion, chopped

1 T soy sauce, unfermented

¼ tsp sea salt

½ tsp garlic powder

½ tsp onion powder

1 tsp olive oil

2 tsp nutritional yeast flakes

Mix all ingredients in a bowl. Spray oil in a pie dish. Put rice mixture in a pie dish.

Bake at 350 degrees for 20 minutes.


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