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Dilled Untuna Sandwich with Cucumber & Red Leaf Lettuce


Chop the following:

1 cup garbanzo beans (chickpeas)
1 carrot
1 celery stalk
small wedge onion (to taste)
1-2 medium pickles
1/2 red pepper
optional:  add some purple cabbage or cauliflower

In a small bowl, combine:

1 thawed “ice cube” of fresh lemon juice (about 2 T)
2 T vinegar from the pickle jar
3 T Vegenaise
1 t mustard

To the small bowl add dashes of:

sea salt
celery salt
lemon pepper
black pepper
nutritional yeast
ground cayenne
garlic powder


1/2 t dill weed
1/2 t parsley
1/4 t turmeric

Mix everything together and refrigerate for at least an hour.

Serve on a hoagie or your favorite bread.  Add some Sriracha to give it a kick!

Coffee Cake Muffins

“Wet” Ingredients:

2 mashed bananas
1 C non dairy milk
1 T white vinegar
1/3 C applesauce
1/3 C canola oil
1/2 C evaporated cane juice

Dry Ingredients:

*2 C mixed grain flours (Use 1/3 C of each:  quinoa flour, millet flour, spelt flour, garbanzo bean flour, whole wheat pastry flour & ground oats)
2 T ground flax
1/3 C unsweetened coconut shreds
1/3 C ground walnuts
2 t baking powder
2 t baking soda
1/2 t sea salt
2 t cinnamon
1/2 t ginger

1 C blueberries (fresh or frozen)
1/2 C raspberries (fresh or frozen)

Combine the wet ingredients with the dry ingredients and then fold in the berries.

*Depending on the moisture level of the berries (i.e. if using thawed frozen berries) and the size of the bananas, add another 1/4 – 1/3 C flour (wheat or oat) if the batter seems too thin.

Bake in muffin liners for about 22 minutes at 350 degrees.  Makes about 18.

>>NOTES:  To make this recipe gluten-free (GF), reduced fat, and reduced sugar…

  1. For the 2 C flour, use 1/2 each quinoa flour, millet flour, brown rice flour, and oat flour (GF)
  2. Instead of the flax, use garbanzo bean flour
  3. Instead of the walnuts, use rolled oats (GF)
  4. Reduce the sugar to 1/4 cup
  5. Reduce the milk and the vinegar by half
  6. Instead of 1/3 C oil, use about a tablespoon of oil and then the rest more applesauce.
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December 2022

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