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Ingredients 1 TBSP soy bean oil 1 large onion finely chopped 2 clove garlic, crushed 1 tsp ground cumin ½ teas garam marsala ½ teas sambal celek ¼ c tomato paste 1 cup red lentils 1 teas sugar 15 oz canned crushed tomatoes 3 cups vegetable stock ½ cup soy yogurt 2 TBSP fresh coriander leaves fresh coriander sprigs Spiced Yogurt Ingredients 1 c plain soy yogurt 2 TBSP chopped fresh coriander leaves ½ tsp ground coriander ½ tsp ground cumin ½ tsp mild paprika Instructions Heat the oil in a saucepan. Add the onion and cook over medium heat for 1 minute. Stir in the garlic, cumin, marsala and sambal celek.Cook until fragrant. Add the tomato paste, lentils, sugar, crushed tomatoes, stock and 1 cup of water. Cook until lentils are tender. Remove half the soup and puree. Add the yogurt and coriander leaves and blend again. Add the mixture to the soups and stir all together. Do not reboil. Spiced Yogurt Instructions Combine all in a bowl and add to the finished soup at serving time.

Ingredients 1 1/4 cups sweet red bell peppers, chopped 1 2/3 tablespoons finely chopped jalapeno pepper Salt to taste Black pepper to taste 1 1/4 cups Edamame, cooked 3 ounces extra firm tofu, cubed 1/2 cup corn kernels 1/2 cup chicken stock 1/3 cup garlic butter 2 ½ tablespoons chopped fresh cilantro, optional Instructions In large skillet over medium high heat, cook the red pepper, cilantro and jalapenos until tender. Season to taste with salt and pepper. Add the edamame, tofu and corn and continue to cook until heated through and tender..Add chicken stock. Heat to simmering. Finish each serving with about 1 tablespoon garlic butter and cilantro Notes Makes 5 servings Per Serving (excluding unknown items): 40 Calories; 1g Fat (23.3% calories from fat); 2g Protein; 6g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 221mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fat; 0 Other Carbohydrates.

Serves 7 Ingredients 2 tablespoons chopped red onion ¼ cup chopped red pepper 1/4 cup chopped green pepper ½ cup chopped tomato 3 tablespoons chopped cilantro 2 tablespoons fresh lime juice ¼ cup frozen edamame, thawed ¼ cup canned black soybeans, drained and rinsed ¼ cup canned black eyed peas, drained and rinsed ½ cup canned corn, drained and rinsed ¼ cup lite Italian dressing 1 teaspoon ground cumin ½ teaspoon chili powder ¼ teaspoon salt1 teaspoon minced garlic Instructions Chop the red onion, red pepper, green pepper, tomato and cilantro and place in a medium sized mixing bowl. Juice the lime and place lime juice in the bowl along with red onion, red pepper, green onion, tomato and cilantro. Add the edamame, black soybeans, black eyed peas, corn, Italian dressing, cumin, chili powder, salt and garlic to the bowl and mix until all ingredients are incorporated. The dip can now be eaten but is best if allowed to sit in the fridge for a few hours or better yet, overnight.

Serves 10 Ingredients 1 cup diced yellow onion ¾ tablespoon butter 1 teaspoon olive oil 4 ½ cups frozen hash browns, thawed 14 grams French onion soup mix (half of a packet)1 can healthy request cream of mushroom soup ¾ cup soft silken tofu 2 teaspoons minced garlic 1 cup shredded Colby jack cheese 1 cup shredded Swiss cheese Instructions Preheat oven to 350° Fahrenheit and grease a 3 quart baking dish.Add the diced onion, butter and olive oil to a small sauce pan and sauté until caramelized. In a large bowl combine the hash browns, French onion soup mix, cream of mushroom soup, soft silken tofu, minced garlic, Colby jack cheese, and a half cup of the Swiss cheese until well incorporated. Place the hash brown mixture in the greased 3 quart baking dish, top with the remaining Swiss cheese and cover with foil. Bake at 375° Fahrenheit for thirty-five minutes with the foil on. After thirty-five minutes, remove the foil, and bake until the cheese is slightly golden and bubbly.

Serves 18 Ingredients 1 cup less 2 Tbsp. all-purpose flour 2 Tbsp. Soy flour 1 tsp. Salt1 tsp. baking powder 2 eggs beaten 1 cup plain soymilk 3 Tbsp butter or margarine, melted ¼ cup TVP, rehydrated with 2 Tbsp. water and 1 Tbsp. vegetarian Worcestershire sauce 8 oz. meltable cheddar- style soy cheese1 small onion, chopped 1 pkg. (10 oz.) Frozen chopped spinach, thawed and drained well Instructions Preheat oven to 325˚. Lightly coat a 9” x13” baking dish with cooking spray and set aside. Combine the all-purpose flour, soy flour, salt and baking powder in a mixing bowl. Stir in the eggs, soymilk, butter or margarine, rehydrated TVP, soy cheese, onion and spinach. Pour the mixture into the prepared baking dish and spread evenly. Bake for 30-35 minutes, until the edges are golden brown and the center is firm to the touch. Remove from the oven and let sit 5 minutes before cutting into the squares to serve. Adapted from National Soybean Research Laboratory, University of Illinois at Urbana-Champaign

Serves 8 Ingredients 3 Tbsp. oil 2 cups frozen hash browns (cube style) 1 cup chopped onions 1 red or green bell pepper, chopped ½ cup dry TVP, rehydrated with 1 Tbsp. steak sauce and 6 Tbsp boiling water 1 ¼ tsp. salt ½ tsp. pepper 8 eggs 2 Tbsp. milk ¼ cup chopped fresh parsley, divided 1 cup shredded sharp cheddar cheese, divided Instructions Preheat oven to 325. Coat a 9” square baking dish with cooking spray. Heat oil in a 10” nonstick skillet over medium heat. Add hash brown, onion, bell pepper, and the rehydrated TVP. Stirring occasionally, cook for about 15 minutes, until potatoes are browning and no longer frozen. Remove from heat and stir in salt and pepper. Pour into the prepared baking dish.Beat together the eggs, milk, 2 Tbsp. of the parsley and ¾ cup of the cheese. Pour the egg mixture over the hash brown mixture. Top with the remaining shredded cheese. Bake uncovered for 25-30 minutes, until the eggs are set.Sprinkle with the remaining parsley and cut into 8 pieces to serve Adapted from National Soybean Research Laboratory, University of Illinois at Urbana-Champaign

Serves 12 Ingredients 1 cup soft silken tofu 1 Tablespoon + 1 teaspoon canned chipotle peppers, diced 1-15 ounce can corn, cream-style 1-16 ounce bag frozen sweet corn, thawed ½ cup plain soymilk ¼ cup butter, melted ½ cup egg substitute 2 Tablespoons granulated sugar 1 cup shredded cheddar cheese 1 -8.5 ounce box corn muffin mix 1 cup shredded cheddar cheese Instructions Preheat the oven to 350° F and grease a 9x13 inch pan. In a medium sized mixing bowl add tofu, whisk until smooth. Add all ingredients except corn mix. Stir until well mixed. Add the corn muffin mix, stir until combined. Pour into 9x13 pan. Sprinkle with 1 cup shredded cheese. Bake for 50 minutes or until a knife, inserted in the middle of the casserole, comes out clean. Serve immediately.

Ingredients 1/2 cup balsamic vinegar 1 tbsp brown sugar 3 sweet potatoes, peeled and chopped 1 package firm or extra firm tofu Instructions Preheat oven to 400F. Remove tofu from package and pat dry. Cut into 3/4 inch cubes. Cook vinegar and sugar in non-reactive saucepan over low heat until slightly thickened. Place potatoes and tofu in a large bowl and coat with vinegar mixture. Gently mix, making sure to coat everything evenly. Spread potatoes and tofu onto a baking sheet in a single layer. Bake in preheated oven for 40 minutes, flipping halfway through. By Ruta Nonacs Adapted from Mix it Up

Ingredients 1 - 16 ounce bag frozen shelled edamame ½ cup dried cranberries ¼ cup fresh basil leaves, cut into thin strips 2 tablespoons olive oil 1/8 teaspoon freshly ground black pepper ½ cup crumbled feta cheese Instructions Cook edamame in boiling salted water for 5 minutes. Drain and rinse under cold water to stop cooking. Pat dry. Toss edamame, cranberries, basil, olive oil, and pepper together in a medium bowl. Gently stir in feta cheese. Serve chilled or at room temperature.

Red miso, the saltiest version of the nutritious soybean paste Japanese staple, has the most depth and boldness of flavor of miso varieties because it has been fermented the longest time. The miso in this recipe removes the need for salt and adds an umami element to the creamy baked potatoes. Ingredients 2 large white sweet potatoes, cut into wedges1 bottle of beer (IPA) 1 teaspoon red miso 2 tablespoon avocado oil 1/2 teaspoon hot curry powder 1/2 teaspoon cumin 3/4 teaspoon cinnamon Sea salt, to taste Instructions Wash and cut sweet potatoes. Place in a shallow baking dish. Mix beer and miso and pour over the sweet potato wedges. Soak for at least one hour.Pre-heat oven at 450 for 15 minutes.Transfer sweet potato wedges into a large mixing bowl (do not keep the beer-miso mixture). Coat the sweet potato wedges with the avocado oil, curry, cumin and cinnamon. Place sweet potato wedges in one layer on a baking sheet, lined with foil. Bake for 45 minutes. Salt to taste. Notes Yield: Serves 4 By by JL Fields

Ingredients ½ whole wheat pita pocket 1 Tbsp SoyNut Butter 1 Tbsp apple butter 6 apple slices Instructions Spread SoyNut butter and apple butter on pita half. Arrange apple inside pita. Notes Yield: 1 pita half CALORIES 231; FAT 6.5g; PROTEIN 7g; CARBOHYDRATE 38g; CHOLESTEROL 0mg

This smoothie recipe makes a great  meal. If you are using soy milk, be sure to check the nutritional label.    JudysRecipes Newsletter http://www.zinester.com/mpb/ml_fs.cgi?topic=52489 Ingredients: 1 Cup Milk or Soymilk ( I use 1%) 1 Cup frozen strawberries (or fresh if available) 1 kiwi, peeled 1 Cup ice cubes (if using fresh strawberries) 6 almonds Directions: Add the milk, strawberries, and kiwi to a blender and mix until smooth. Add ice, if desired and continue to blend until smooth. Top with the almonds for a delightful  breakfast on the go! I have also used 1/2 banana instead of the kiwi.