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These are no ordinary veggie patties. The jalapeño and cayenne pepper give these burgers a kick but don’t over power the delicious sweet potato or Cajun flavors. Serve these burgers alongside a simple salad or on a toasted ciabatta bun. For the heat seekers in your family, bump up the cayenne pepper to ½ teaspoon, add a whole minced jalapeño, and substitute Pepper Jack for the Monterey Jack cheese. Ingredients 1½ cups TSP 1¼ cup hot water 1 large sweet potato (about 1 pound); cooked, peeled, and mashed 2 eggs ¼ teaspoon garlic powder ¼ teaspoon onion powder ¼ teaspoon ground black pepper ¼ teaspoon cayenne pepper ½ teaspoon oregano leaves ½ teaspoon thyme leaves ½ teaspoon salt ½ cup bread crumbs 1 tablespoon minced jalapeño ½ cup diced red pepper 6 slices Monterey Jack cheese (about 1 oz. each) Instructions Preheat oven to 375°F and grease a baking sheet with cooking spray. Add TSP and water to a large bowl and let sit for 1 minute.Add remaining ingredients and mix until spices are evenly distributed. Form into 6 patties, about 3½ inches in diameter.Place on prepared baking sheet. Bake 15 minutes, flip the patties, top each burger with a slice of cheese and bake 10 minutes more. Notes Yield: 6 servings If you don’t have time to measure out all the spices just use 2 teaspoons of a store bought Cajun seasoning to replace the garlic and onion powders, black and cayenne peppers, oregano and thyme leaves, and salt.Calories: 290, Total Fat: 11g, Saturated Fat: 6g, Cholesterol: 95mg, Sodium: 470mg, Carbohydrates: 25 g, Dietary Fiber: 6g, Sugar: 7g, Protein: 23g Excellent Source of Vitamin A, Vitamin C, Calcium and Iron

Traditional polenta is made with butter, cream, and lots of cheese. Silken tofu adds creaminess to it without all the saturated fat of the traditional ingredients, while also significantly increasing the protein content. The apples bring sweet and tart flavors to the party and the kale adds just a slight amount of bitterness to create a symphony of tastes in this vegan entrée. Apples and Chard Ingredients 2 teaspoons vegetable oil 1 granny smith apple; cored, peeled and chopped (about 1 cup) 1 medium red onion, chopped (about ¾ cup) 1 bunch Swiss chard (about 1 pound) 2 cloves garlic, minced ½ teaspoon salt ½ cup apple juice ¼ cup vinegar 1 tablespoon sugar Polenta 1 (12 oz.) box soft silken tofu ½ teaspoon salt 1 teaspoon onion powder 3 cups water1 cup cornmeal Instructions In a large saucepan, over medium high heat; add the oil, apples and onion. Cook for 3-5 minutes until lightly browned. Rinse Swiss chard and remove stalks, cut into 1 inch slices. Add remaining ingredients, and bring to a boil, reduce heat to low and simmer for 10 minutes with the lid on or until chard is softened. Remove lid and simmer 5 minutes more until liquid has reduced.Puree tofu until smooth in a food processor. Add tofu, salt, onion powder, and water to a 2 quart saucepan, whisk together. Bring to a boil. Add cornmeal, reduce heat to low, and whisk for 5 minutes or until polenta is very thick.To serve, place a scoop of polenta on each plate and top with apples and kale. Notes Yield: 4 servings. Calories: 330, Total fat: 6g, Saturated Fat: .5 g, Cholesterol: 0 mg, Sodium: 780mg, Carbohydrates: 63g, Dietary Fiber: 7g. Sugar: 23g, Protein: 10g

Looking for a healthy lunch that lacks no flavor and hides a punch? Enjoy this Crunchy Asian Wrap with Peanut Sauce that has crunchy honeyed nuggets of TSP. Alternatively, you can skip wrap for a fresh side dish or double the Peanut Sauce for some delicious dipping. Asian Slaw 1/4 cup TSP 1 tablespoons honey 1/4 cup sliced almonds 1 1/2 tablespoons reduced-sodium soy sauce 1 1/2 tablespoons rice vinegar 1/2 tablespoon water 1/4 teaspoon sesame oil 1/8 teaspoon crushed red pepper flakes Peanut Sauce 2 tablespoons peanut butter 1 teaspoons reduced-sodium soy sauce 1/2 teaspoon brown sugar 1/2 tablespoon lemon juice 2 tablespoons water 1/8 teaspoon garlic powder 1/8 teaspoon garlic powder 1/4 teaspoon ginger powder 3 cups shredded cabbage 4 spinach tortilla wraps Baby spinach Instructions Preheat the oven to 375°F. Prepare the peanut sauce by blending together all ingredients in a blender. Set aside. In a small bowl, combine TSP and almonds with honey. Spread out on a baking sheet lined with foil. Bake for 8 minutes, stirring every 2 minutes.Meanwhile, in a large bowl, whisk together the remaining ingredients except for the coleslaw. Add the coleslaw, TSP and almonds to the dressing and toss to combine. To Assemble Wrap On a tortilla make a bed of spinach and top with Asian TSP slaw. Drizzle with 1 teaspoon of peanut sauce. Fold in two parallel sides of the wrap, roll and use a toothpick to secure. Notes Yield: 4 Wraps Calories: 200, Total Fat: 8g, Saturated Fat: 1.5g, Cholesterol: 0mg, Sodium: 430mg, Carbohydrates: 25 g, Dietary Fiber: 4g, Sugar: 8g, Protein: 9gExcellent Source of Vitamin C

One thing that I cannot resist is the light and refreshing taste of from the Mediterranean. I combined those bright flavors with soy to create TSP Falafel with Tzatziki, a twist on this traditional dish. The silken tofu completely replaces the traditional sour cream or yogurt to cut back on fat and add an extra boost of protein. Stuff these falafels into a pita and fill with your favorite toppings to makes a wonderful lunch. Falafel 1/2 cup falafel mix 1/2 cup TSP 1 1/4 cup water 1/4 teaspoon garlic powder 1/4 teaspoon salt 1/4 teaspoon pepper Tzatziki ½ of a (12-oz) pkg. soft silken tofu 4 cloves garlic 1 tablespoon lemon juice 1 tablespoon olive oil 1/4 teaspoon salt 1/4 cucumber, seeded, minced 2 large whole wheat pitas, cut in half Tomatoes, lettuce, feta (optional) Instructions Combine all ingredients in a blender, except for the cucumber, until smooth. Transfer to a bowl and mix in the cucumber and tomato. Store in fridge until serving. Meanwhile make the Falafel. Combine the TSP and falafel mix in a food processor and process until mixture is uniform. Transfer to a bowl and combine with remaining ingredients.Turn the broiler on high. Using your hands, create 1 1/2-inch balls with the falafel mix. Flatten each ball slightly and place on a baking sheet lined with foil. Coat each side with olive oil. Broil each side of the falafel for 4 minutes.To assemble a pita, spread sauce on inside of pita. Place three falafels in each pita and top with diced tomatoes, lettuce and/or feta if desired. Notes Nutritional Facts are for Falafel, Pita and 2 Tablespoons of Tzatziki Calories: 200 Total Fat: 3.5g, Saturated Fat: 0g, Cholesterol: 0mg, Sodium: 610 mg, Carbohydrates: 33g, Dietary Fiber: 6g, Sugar: 3g, Protein: 12gGood Source of Iron

The comfort of a tamale can be enjoyed without the amount of time normally spent preparing a traditional tamale. These individual tamale pies are filled with TSP and edamame while providing a perfect amount of heat. These pies are steamed and then baked resulting in handheld cups or a dish to be eaten with a fork. If you are in need of an appetizer try using a mini muffin cup instead to make bite-sized pies. These are great by themselves or you could serve them with any of your favorite Mexican accompaniments, like sour cream or salsa. Ingredients Tamale Dough 1 cup masa harina 1/4 teaspoon salt 1/4 teaspoon ground cayenne 1/2 teaspoon baking powder 1 cup hot water 1 tablespoons butter, melted TSP Filling 1 tablespoon olive oil 1 cup TSP (dry) 1 cup onion, chopped 3 garlic cloves, minced 1 poblano pepper, seeded, chopped 1/2 teaspoon ground black pepper 1/2 teaspoon salt 1/4 teaspoon cayenne 1/2 teaspoon chili powder 1 teaspoon cumin 1 can diced tomatoes, no salt added 1 cup frozen edamame 2/3 cup queso fresco Instructions Preheat oven to 400°F. Prepare a muffin pan by spraying 10 cavities with cooking spray. To Prepare the Tamale Dough Combine the masa harina, salt, cayenne and baking powder stirring well with a fork. Add 1 cup boiling water to masa mixture and stir with a spoon until a soft dough forms. Add butter to masa mixture, stirring until smooth. Cover the bowl and set aside. To Prepare TSP filling Rehydrate the TSP by adding 1 cup hot water to the TSP. Heat a medium skillet over medium-high heat. Add olive oil to pan; swirl to coat.Add onion, poblano, salt, black pepper, cayenne, chili powder and cumin to pan; saute 5 minutes or until onion is tender, stirring frequently. Add tomatoes and edamame to pan, and cook for 2 minutes. Add the re-hydrated TSP to pan and combine thoroughly. If the mixture appears dry, feel free to add up to ½ cup water to the pan. Remove from heat. To Prepare Tamale Cups Dollop about 2 tablespoon of masa dough into each prepared muffin cup. Press down and up the sides of the muffin pan so that the dough creates a very thin layer. Spoon about ¼ cup of the filling into each tamale cup. Cover the tamale pies with foil and bake for 15 minutes. Uncover and bake for 10 minutes more. Remove from the oven and sprinkle queso fresco over each pie. Notes Yield: 5 Servings (2 Tamale Pies) Calories: 330, Total Fat: 11g, Saturated Fat: 4g, Cholesterol: 20mg, Sodium: 360mg, Carbohydrates: 36 g, Dietary Fiber: 8g, Sugar: 8g, Protein: 22g

Southwestern Baked Burritos combine the flavors of fire roasted tomatoes, corn, and spiced TSP and the freshness of cilantro all wrapped in a tortilla and baked til crispy on both sides. Serve the Southwestern Baked Burritos with Ranch Salsa Sauce: ½ cup ranch dressing & ½ cup medium chunky salsa, just mix and refrigerate for at least 30 minutes. This tangy sauce is also great with tortilla chips or drizzled over tacos. Ingredients ¾ cup TSP 1 teaspoon cumin 2 teaspoons chili powder 1 teaspoon garlic powder 1, 14.5 oz. can fire roasted diced tomatoes 1 tablespoon + 1 teaspoon vegetable oil 1 cup diced onion 1 cup frozen corn 1/3 cup chopped cilantro (optional) 2 cup shredded Colby jack8 (8-inch) wheat tortillas Instructions Preheat oven to 350°F and grease a baking sheet. In a small bowl combine TSP, cumin, chili powder, garlic powder and tomatoes; let sit until TSP absorbs the liquid from the tomatoes. In a large nonstick skillet over medium high heat add 1 teaspoon oil and onions, sauté until edges are brown. Add spiced TSP and tomato mixture, and corn to the skillet. Reduce heat to medium and cook for 5 minutes until heated through and little liquid. Remove pan from the heat and let cool for at least 10 minutes. Stir in cilantro, if using, and cheese.Microwave on high for 20 seconds or until tortillas are warm and pliable. Add about 1/3 cup filling to tortilla and roll like a burrito. Place on prepared baking sheet, seam side down. Brush the top and sides with 1 tablespoon remaining oil. Bake 10 minutes, flip and bake 10 minutes more until browned on each side. Notes Yield: 8 servings Calories: 310, Total Fat14g, Saturated Fat: 6g, Cholesterol: 25mg, Sodium: 670mg, Carbohydrates: 32g, Dietary Fiber: 4g. Sugar: 5g, Protein: 15g

Thanksgiving feasts only happen once a year, but the flavors of Thanksgiving can be enjoyed all year long in Spinach Stuffing Rounds with Cranberry Orange Sauce. Store bought stuffing mix, combined with TSP and spinach are baked to create a crispy exterior, while the inside is moist; just like stuffing. The Cranberry Orange Sauce brightens up the Stuffing Rounds with tart cranberries and sweet orange marmalade, making a delicious and easy no-fuss meal. This recipe has plenty of protein to be a main dish but it also works great as a side dish or appetizer, just form the rounds smaller. Stuffing Rounds 1 cup milk ¼ cup butter, melted 1 teaspoon garlic powder 1 teaspoon onion powder 1 teaspoon Italian seasoning 2 eggs 1 cup TSP 1 (6 oz.) box stuffing mix 1 (10 oz.) box frozen chopped spinach, thawed and drained Sauce ½ cup orange marmalade 1 (14 oz.) can whole berry cranberry sauce 1/3 cup vinegar Instructions Preheat oven to 350°F and grease a baking sheet with cooking spray. In a large bowl a combine milk, butter, garlic and onion powders, Italian seasoning, and eggs, whisk until smooth. Add TSP, stuffing mix, and spinach, stir until evenly distributed. Form into 2 inch rounds, pressing each round together firmly, and place at least ½” apart on prepared baking sheet. Bake for 15-20 minutes until lightly browned on the edges.Meanwhile in a small sauce pan over medium high heat; add all sauce ingredients, whisking often until cranberry sauce is melted. Reduce heat to low and simmer until rounds are baked.Serve sauce over rounds. Notes ield: 6 servings (12 rounds total) Calories: 440, Total fat: 10g, Saturated Fat:5 g, Cholesterol: 90mg, Sodium: 610mg, Carbohydrates:73 g, Dietary Fiber: 6g. Sugar: 39g, Protein: 17g

Zucchini Dippers, breaded and baked zucchini fries, are a great side dish alongside grilled salmon or chicken, but can also be a main dish. TSP in the breading of the Zucchini Dippers adds a punch of protein. They are delicious with warmed marinara sauce, ranch dressing, chipotle mayo, honey mustard, or your favorite sauce. Just make sure that everyone gets a bowl of their own sauce, so they can double dip! Ingredients 1 large zucchini 2 eggs ½ cup milk 2 teaspoons cayenne pepper sauce ¾ cup flour 3 slices of bread, toasted ¾ cup TSP 1½ tablespoons Italian seasoning ½ teaspoon salt ½ teaspoon ground black pepper 1 teaspoon onion powder 1 teaspoon garlic powder 1/3 cup grated parmesan Instructions Preheat oven to 400°F and grease a baking sheet with cooking spray. Remove and discard ends of zucchini, slice zucchini in 4 inch sticks, resembling thick French fries. In a shallow pan mix eggs, milk, and hot sauce. Add flour to another shallow pan. Add toasted bread, TSP, Italian seasoning, salt, black pepper, onion powder, garlic powder and parmesan to a food processor and pulse until the mixture looks like fine bread crumbs, add to another shallow pan.Dip zucchini sticks in eggs, then lightly coat in the flour. Add the floured zucchini sticks back to the eggs, gently dip and then the coat in the breadcrumb mixture, pressing crumbs into the zucchini. Set on prepared baking sheet at least ½ inch apart. Bake for 10 minutes, flip and bake 10 minutes more or until fries are golden brown on all sides. Notes Yield: approximately 6 servings (5-6 fries per serving) Calories: 190, Total Fat: 3.5g, Saturated Fat: 1.5g, Cholesterol: 75mg, Sodium: 370mg, Carbohydrates: 26 g, Dietary Fiber: 4g, Sugar: 4g, Protein: 14g

Ingredients 1 cup vegetable broth 1 cup Texture Soy Protein (TSP) granules, dehydrated 1 Tablespoon soybean oil½ cup carrots, diced ½ rib celery, diced ½ red bell pepper, diced 5 snap peas, dicedLettuce leaves for wrapping Diced green onion for garnish Chopped peanuts for garnish Sauce ½ cup Bragg’s Liquid aminos 3 Tablespoons garlic, minced 3 Tablespoons ginger, minced 3 Tablespoons chili garlic past 3 Tablespoons apricot all-fruit spread ¼ cup white wine vinegar 3 tablespoons hoisen sauce Instructions In a small saucepan pan, add vegetable broth; bring to boil.In a small mixing bowl, add TSP then add broth; set aside for 5-10 minutes. In a medium fry pan over medium heat, add oil; heat until hot. Add vegetables, sauté for 1 minute or until crisp tender; In a small mixing bowl, add sauce ingredients mix together. Add sauce to vegetables, stir for 1 minute. Add TSP mixture, stir for 1 minute. Spoon mixture into lettuce wrap, top with green onions and peanuts, as desired. Notes Yield: 2-3 servings

Ingredients 12 ounce elbow macaroni 1 egg ½ cup plain soy milk 1 ½ cups dairy milk 2 Tablespoons butter, melted 1 ¼ cups shredded soy cheddar cheese 1 ¼ cups shredded dairy cheddar cheese 1 teaspoon powdered mustard 2 Tablespoons soy sour cream 1 ½ cups soy crumbles (frozen, ready to use) ½ teaspoon cayenne pepper (adjust for less spicy) ½ teaspoon paprika ¼ teaspoon salt ¼ teaspoon black pepper Topping ¼ cup butter, melted¼ teaspoon garlic powder½ teaspoon onion powder¼ cup parmesan cheese1 cup bread crumbs Instructions Preheat oven to 350° F. Grease a 2 quart baking dish.Cook macaroni according to package directions except cook for approximately for 5 minutes (macaroni will not be fully cooked).In large mixing bowl, whisk together egg through soy sour cream ingredients; set aside.In skillet, add soy crumbles, cayenne pepper through black pepper, stir for 2 to 3 minutes or until browned.Add crumble mixture to milk mixture; stir to blend.Transfer drained macaroni to prepared baking dish.Pour crumble mixture over macaroni.In small bowl, add all topping ingredients, blend together. Sprinkle over macaroni.Bake uncovered 30 to 35 minutes. Serve immediately. Notes Yield: 6 servings

Ingredients Small red onion Package of sliced mushrooms ButterSoy crumbles– 1 package Morning Star Soy sour cream Package of powdered taco seasoning Chopped spinach or lettuce Soy shredded cheese Black olives Fresh cucumbers Fresh tomato Pita bread Instructions Sautee the chopped onion and mushrooms in frying pan with butter. Once finished, you can use the same pan to heat up the soy crumble. Cup of soy sour cream and mix with up to one package of dry taco seasoning. Chop the lettuce or spinach. Slice the black olives, cucumbers and tomatoes. Spread the soy sour cream/taco seasoning into the pita pocket. Then assemble all the ingredients into the pita. Great with a glass of Soy milk.

Ingredients 10 ounces water-packed firm tofu ½ yellow onion, finely chopped 1 cup finely chopped celery 3 cloves garlic, pressed 1 -12 ounce package frozen soy crumbles, thawed 1 ¼ cups quick oats 1 cup raw walnut halves, finely ground 3 Tablespoons soy sauce ½ cup ketchup, divided2 Tablespoons mustard2 teaspoons dry sage ½ cup fresh parsley, minced ¼ teaspoon of each, salt and pepper Instructions Preheat oven to 350°. Lightly grease eight individual mini loaf pans. Drain tofu, pat dry with a paper towel. Into a large bowl, crumble tofu. Add remaining ingredients, stir until well mixed. Scoop mixture into prepared loaf pans, lightly packing it in, smoothing the tops. Spread the remaining ¼ cup ketchup into a thin layer over tops of meatloaves. Bake for 55 to 60 minutes or until loaves are firm.Remove from pans, let cool for at least 20 minutes. Serve. Notes Yield: 8 servings