RMCC TV Recipes


(High in Omega-3, High in Fiber, Gluten-Free)

1 pkg tofu, extra-firm, water packed
2 c cooked brown rice
1 c chopped walnuts
¼ onion, chopped
½ carrot, chopped
2 green onions, chopped
2 cloves garlic, minced
¼ c unfermented soy sauce
½ T onion powder
2 T nutritional yeast flakes
2 T lecithin granules

Cut tofu in small cubes, and put it in a large mixing bowl. Add remaining ingredients and mix well. You may serve COLD or put into an oil sprayed 13 x 9 baked dish. Garnish with chopped parsley before baking. Bake at 350 degrees for 30 minutes. Very delicious!!



(High in Omega-3, Gluten-Free)

2 red bell peppers, sliced
½ zucchini, sliced
1 onion, sliced
2 T fresh parsley, chopped
2 cloves garlic, minced
1 T olive oil
¾ tsp sea salt
1 T nutritional yeast flakes

In a large skillet over high heat, add olive oil. When oil is hot, cook red bell peppers, zucchini, onion, and remaining ingredients until vegetables are tender and crisp. Yummy!



¾ c whole wheat flour
½ c oat flour
½ c unbleached white flour
½ c lecithin granules
½ c raisins
½ c chopped walnuts
½ T Ener-G baking powder
¾ tsp sea salt
6 T turbinado sugar
¼ c canola oil
1 c water
½ T vanilla
½ c chopped walnuts

Preheat oven to 350 degrees. Put whole wheat flour, oat flour, unbleached white flour, lecithin granules, raisins, chopped walnuts, Ener-G baking powder, sea salt and turbinado sugar in a large bowl. Mix well. Add canola oil, water, and vanilla. Stir together well. Spray oil on a 9 x 13 cookie sheet. Spread the mixture. Sprinkle additional chopped walnuts. Press lightly. Bake for 20 minutes. Cool completely before cutting into 2” x 2” bars. You may serve as breakfast or dessert. Very delicious! It freezes well.


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