WHOLE WHEAT MUFFINS

2 cups whole-wheat flour
2/3 cup wheat germ
1 tsp salt
4 tsp baking powder
2/3 cup honey or brown sugar
1 cup low fat milk
1 egg
4 Tbsp canola oil

Preheat oven to 400º. Prepare muffin pan by lining with paper baking cups or spraying with cooking spray. Combine flour, wheat germ, salt, and baking powder in large bowl. Add honey or brown sugar, milk, egg and oil all at once to dry ingredients. Mix until just moist. Do not over mix—batter will be a little lumpy. Fill muffin cups 2/3 full and bake 15 to 20 minutes at 400º degrees. Yield: 12 muffins

LENTIL TOMATO SOUP

1 Tbsp butter
1/2 cup chopped onion
1 garlic clove, minced
1-1/2 cupse dried lentils
5 cups water
2 tsp salt
1/8 tsp pepper
2 tsp sugar
1/4 tsp dried leaf oregano
1/4 tsp dried leaf basil
1 Tbsp chopped fresh parsley
16 oz can diced tomatoes - undrained
3 Tbsp tomato paste
Parsley for garnish

Sort and rinse lentils. Saute onion and garlic in butter until onion is tender but not browned. Add rinsed lentils, water, salt, pepper, sugar, oregano, basil, and parsley. Bring to a boil, pressure on high for 20 mins. Natural release. Add diced tomatoes and tomato paste, stir well. Garnish each bowl with a parsley sprig, if desired.

Recipe contributed by Ben Matz
Source: www.chefbrad.com Brad E. Petersen AJune 2007

WONDERFUL PEANUT SAUCE

1 cup smooth peanut butter
3 T honey
1 cup hot water
2 T low-sodium soy sauce

Mix all ingredients together and enjoy with your favorite vegetable! Store in the fridge up to 1 week if you have leftovers.

BLACK BEAN STEW

Ingredients:

1 large diced onion

1-3 cloves minced garlic

1/4 tsp red pepper flakes

2 tbsp olive oil

1/2 tsp cumin

1/2 tsp thyme

2 (14 oz) cans chicken broth

1 sm can diced green chilles

1 (14 oz) can stewed tomatoes

1 (28 oz) can black beans, drained and rinsed

Cooked Rice

Cilantro

Sour Cream

Lime Slices

Directions:

In a heavy pot or dutch oven, saute onion, garlic, and pepper flakes in olive oil. Add herbs, broth, and chilles and bring to boil. Add tomatoes and beans. Simmer one hour. Remove 1/2 of stew, cool slightly, and puree until smooth. Add pureed mixture back into pot and stir to combine. Serve stew over rice with fresh cilantro, sour cream and lime slices.

Easy Greek Barley Salad

INGREDIENTS:

1 cup barley

3 cups water

pinch salt

¼ cup olive oil

2 tablespoons fresh lemon juice

2 tablespoons red wine vinegar

½ teaspoon oregano

¼ cup finely chopped onion

¼ cup finely chopped parsley

2 medium tomatoes, chopped

1 small green or red bell pepper

½ cup feta cheese

** You may also choose to add garbanzo beans or chicken to this salad for some delicious added protein!

Cook barley in 3 cups water with salt for 45 –

55 minutes or until tender. Pour off any

unabsorbed water. Place barley in large

strainer and run under cool water until barley

reaches room temperature. Combine

remaining ingredients and mix with barley.

Serve at room temperature or chilled if desired.

Yield: 6 servings

Adapted from National Barley Foods Council