Broccoli Salad

5 cups broccoli
½ cup craisins
½ cup sunflower seeds
½ cup crumbled bacon
¼ cup red onion

Dressing
1 cup mayo
2 tbsp vinegar
½ cup sugar

Mix salad ingredients. Mix together dressing. Toss together. Refrigerate until ready to serve.

Cheating Brownies

1 box brownie mix
½ bag marshmallows
1 cup chocolate frosting

Chocolate Frosting:
3 tbsp butter
2 cups powdered sugar
4 tbsp milk
5 tbsp Cocoa powder

Make brownie mix by directions. Cook for about 22 minutes, leaving at least 5 minutes to put the marshmallows on top. Cook the remaining time. Spread the marshmallows evenly and let cool. Add the frosting on top and serve.

Wheat Chili

1 cups wheat, dry
1 cup onion, chopped
1 tsp canned tomato sauce
1 pound ground beef
1 medium green pepper
1 tsp oregano
20 large black olives, pitted

Boil wheat for several hours until soft, or soak overnight and cook until soft. Drain off all but ¼ cup water. Brown ground beef, onion, and pepper together in a skillet. Add to wheat. Add remaining ingredients and stir well. Simmer 30-45 minutes. Pour into casserole dish. Top with cheese and serve. Makes 12 servings.

Spanish Wheat

2 lbs ground beef
1 large onion, chopped
1 tsp chili powder
2 cups celery and leaves, chopped
½ green pepper, chopped
1 tsp garlic salt
1 large can tomatoes
2 8oz cans tomato sauce
3-4 cups cooked cracked wheat
Salt and pepper to taste
Cheese to sprinkle on top

Prepare cracked wheat by cooking 2 cups of wheat in 4 cups of water. Brown meat until about half done; add celery, onions, green pepper, chili powder, and garlic salt. Cook until vegetables are about half done. Add tomatoes and tomato sauce and simmer until mixture is well blended (about 30 min.). Add wheat, salt and pepper, and place in a baking dish. Set aside in refrigerator for as long as desired. When ready for use, bake 30-45 min. at 350 degrees. Cheese may be sprinkled over top just before serving. 10-15 servings.

Five Grain Hot Cereal

Red wheat, rice, millet, corn barley (or grain of your choice)

½ cup cracked grain
2 cups water
¼ tsp. salt

Bring water to a boil. Slowly stir in cereal grain. Boil in pan until thick (10-20 min.) Top with honey and milk.

Shrapnel

1 can great northern white beans, drained and rinsed
1 can black beans, drained and rinsed
1 can sweet corn, drained
1 small can sliced olives, drained
2 avocados, diced
4 roma tomatoes, diced
1/2 medium red onion, diced
juice of 1 lime
3 to 4 ounces italian salad dressing, to taste
1 teaspoon cilantro

Mix it all together and eat with corn chips.

Beans and Rice

You can basically make any flavor you want with this basic recipe.
The version that was at the mid-week meeting was made with garlic,
onion, chicken broth, V8, and polish sausage.

1 to 2 cloves of garlic, minced
1/2 medium red onion, diced
1 1/2 cups brown rice
1 can black beans
3 1/3 cups liquid (I used 1 can of low sodium chicken broth and 1
small can of V8 and the juice from the black beans, and topped it off
with water.)
Seasoning to taste (salt, pepper, cilantro, whatever you want.)
Polish sausage or chicken or any other type of meat if you want (optional)

Saute garlic and onion in 1 to 2 tablespoons of oil. Add dry rice and
stir frequently until rice starts to brown. Add beans and liquid and
seasonings. Bring to a boil and cook it for about 5 minutes, then
reduce heat to low and cover. Let simmer for approximately 1 hour -
until all the liquid is gone.

Serve as a side dish, or if you've added vegetables and meat, as a main course.

Low Fat (Bean) Cookies

Preheat oven to 325
Lightly grease baking sheets

Stir together in one bowl:
2 cups regular oats
1 cup flour
½ teaspoon baking powder
1 teaspoon baking soda
¼ teaspoon salt
¼ teaspoon cinnamon
pinch of nutmeg
In a large bowl or in your blender/food processor mix well:
1 14 oz. can white kidney, navy, cannellini, or any white beans blended with at least a few teaspoons of the liquid. (I cooked dry beans ahead of time and blended them, wrapped ¾ c. amounts in plastic wrap, and froze in a labeled plastic bag so all I would have to do is thaw one to make a batch of these cookies)
3 to 4 tablespoons softened butter
1 cup brown sugar
1large egg
1 teaspoon vanilla

Nearly combine your wet and dry ingredients and stir in:
1/3 cup raisins- If you want your raisins softer, plump them: cover with water and barely get to a boil in microwave (takes about 45 seconds in mine) and allow to sit for a few minutes. I also add some of the sweetened liquid to my dough but I think most people drain it all off.
¼ cup coarsely chopped pecans. You could try walnuts or almonds.
1/3 cup chocolate chips

Bake 14 minutes until golden around edges
Makes about 2 dozen cookies
Cool on wire rack and enjoy!

Refried Beans

Refried Beans
Add 3/4 -1 cup boiling water to 1 cup dehydrated refried beans. Let sit 10 minutes, stirring occasionally. Add 4 oz. tomato sauce and 3 teaspoons taco seasoning (more or less to taste). Place in saucepan and stir on medium heat until desired thickness is reached. Use on bean burritos.

Flour Tortillas

Flour Tortillas
5 Cups Flour
1 1/2 tsp. Salt
1 tsp. Baking Powder
1/4 Cup Margarine (I forgot once & couldn't tell the difference)
2 Cups Boiling Water
Sift together dry ingredients. Add margarine (shortening) into flour mixture and pour boiling water over it. Stir ingredients together and knead dough for about 3 minutes. Pinch off small pieces of dough about the size of a small egg and roll out (very thin) on a floured surface. Cook on a hot griddle.