Optional:
1/3 cup sweet relish, ¼ cup diced red pepper, ¼ cup diced red cabbage, 1 teaspoon of mustard or dried mustard

Serve on whole grain bread with lettuce, tomato, and alfalfa sprouts, or in a pita pocket. Serves 4

Sauté onion and garlic in oil until onion is transparent. Put into blender or food processor with remaining ingredients. Blend until smooth, adding a little water if necessary to achieve desired consistency.

Cut pita bread into triangles, paint lightly with olive oil and sprinkle with garlic powder or garlic salt. Broil until lightly browned.

Serve hummus with slices of sweet onion, lettuce leaves, cucumber slices and pita toasts.

In a food processor, combine the beans with the garlic, lemon juice and olive oil. Process until smooth, then scrape into a bowl. Add salt and pepper and fold in basil.

Slice the Italian bread, paint with olive oil, sprinkle with garlic powder or garlic salt (optional-sprinkle with parmesan cheese) and toast under the broiler.

Serve the White Bean Spread with Garlic Toast and add tomato slices if desire. (Pack the White Bean Spread separately in the lunch box, to be spread on the garlic toast at lunch.)

Fantastic Foods makes an easy to prepare Middle Eastern tabouli salad mix that combines lemon, garlic, tomato and herbs with organic bulgur wheat.

To make from scratch:

Put the bulgur in a bowl, pour boiling water over it to cover. Let it sit for over an hour. Allow the bulgur to soften, then drain excess water. Mix in the remaining ingredients. Chill for at least an hour and serve. Serve with whole grain flatbread, toasted pita bread, or crackers.

Serves 4

Brown the onion in olive oil, add the crumbled soy meat substitute and cook until browned. Add the taco seasoning mix and water according to the directions on the mix package. Cook thoroughly. In a small bowl (or container for school), combine the remaining ingredients and top with a serving of the taco "meat." Serve with salsa and blue corn chips.

Serves 4

Cover TVP with boiling water to soften. Add ingredients and mix well. Serve on whole grain bread or pita pocket with lettuce, tomato, and alfalfa sprouts.

Lightly sauté vegetables and garlic in olive oil at medium until slightly tender, don't overcook. Sprinkle on salt and pepper. Combine the cooked vegetables with the pasta. Toss the pasta and vegetables with Italian dressing and add Parmesan cheese if desired.

Oil a 9 x 13 inch pan with 1 tablespoon olive oil. Lay the tofu pieces on the pan, leaving space between each one. Bake for 10 to 15 minutes to brown on one side, then turn over and bake about 5 to 10 minutes to brown on the other side. Pour and spread the barbecue sauce over all of the pieces, and bake for 5 to 10 more minutes. Cooking can also be done on an out door grill. Prepare the millet according to the package directions. Serve the tofu over the millet.

Sauté olive oil and garlic. Add vegetables and sauté until lightly softened. Add water and lentils. Bring to a boil, reduce heat to a slow boil. Add tomatoes and spices. Continue to cook, covered, over low to medium heat for 45 minutes to 1 hour. Adjust consistency, if too thick, add a bit more water. Serve with whole wheat Italian bread.

Serves 6-8

Sauté onions and red pepper in the olive oil. Follow the directions on the package to prepare the chili and then add the beans, corn and tomatoes. (Optional-add chili powder and cumin to taste). Serve with Tortilla Chips.

Serves 6

Sauté garlic and onion in olive oil. Add tomato sauce, bring to a boil and add spices and beans. Cook for ½ hour at low to medium heat. Add cooked pasta and if too thick, add some water to desired consistency. Top with grated Parmesan cheese.

About the Author
Lisa Margolin, J.D., M.S., is a holistic nutritionist and co-author of ViVa's Healthy Dining Guide, a comprehensive directory of more than 2,100 vegetarian, healthy ethnic, and natural foods restaurants, and markets across the United States. For more information on healthy lifestyles visit www.healthybelly.com.

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Publish date: 10/22/04