3 Chipotle chilies

1 Garlic clove

1 c Mayonnaise

Salt and black pepper Few drops lemon juice 1/2 Cabbage; coarsely shredded

If using dried chipotles, rehydrate by soaking in hot water until softened. Using a mortar and pestle or food processor, mash or puree chilies with garlic clove. Blend into mayonnaise. Stir mixture into shredded cabbage, seasoning to taste with salt, pepper, and a few drops of lemon juice if desired. Refrigerate until ready to serve.

1 c Whole wheat berries

1 c Whole rye berries

1 c Whole triticale

1 c Whole barley

1 c Brown rice

1 c Buckwheat groats

1 c Millet

1 c Sesame seeds

1 c Flaxseed

1 c Lentils

10 c Oat groats

I mix it up, then cook a pot of it by measuring 2 cups of cereal to 5 cups of water, bringing it to boil, & then letting it sit over night. Then I have a bowlful each morning, heated in the microwave until the cooked cereal is gone and I need to make more. Or you could do the same with a smaller amount, for one serving, say, try 1/4 cup of cereal. Its very chewy and satisfying. And of course lots of whole grains. Sometimes I just use oatmeal instead of oat groats, since they are difficult to find and I like the consistency that oatmeal adds. In the book he has a little paragraph about each grain, explaining what vitamins/minerals it has & what its good for. Shared by Zoe From Fatfree Digest April-May 1994, Formatting by Sue Smith (using MMCONV)

2 Artichokes (about 12oz each)

1/2 c Fat free mayonnaise

1 cl Garlic, minced

1 tb Small capers, OR

1 sm Pickle, chopped

1 tb Caper or pickle brine

Impress your favorite valentine with these lovely artichoke baskets filled with a creamy fat free dip. FOR ARTICHOKES: With sharp knife, cut off stems. With scissors, snip off prickly tips. Rinse and shake ff water. Wrap artichokes in plastic wrap and place on microwave safe plate or place in a microwave safe casserole. Add 1/4 cup water and cover. Place in microwave and cook on high 5-1/2 to 8-1/2 minutes until lower leaves can be pulled off and base pierces easily with fork rotate and rearrange halfway through cooking. Let stand 3-5 minutes. TO PREPARE DIP: In small bowl combine mayonnaise, garlic, capers and caper brine. TO PREPARE BASKET: Remove 1/4 of one side of artichoke leaves; reserve leaves Carefully remove and discard the choke. Place on small plate. Fill inside of basket with caper kip and allow some to spill out onto the plate. Chill until ready to serve. If desired serve with reserved artichoke leaves. NOTE* If desired, artichokes can be cooked on stove top. Place trimmed artichokes stem side down in small saucepot just big enough to hold them snugly. Pour boiling water to a depth of 1 inch,cover and steam 45 minutes over medium heat until done as above. With tongs, remove from pot; drain. Makes 2 servings, 129 calories each. Origin: Womens World, February 16, 1993 Shared by: Sharon Stevens

3/4 c Milk 2 ts Salt

3/4 c Water 3 ts Baking powder

2 1/2 c Dry bread crumbs 1 tb Melted shortening

1 Egg white

Soak dry bread in water until soft. Squeeze as dry as possible. Then crumble and measure. Beat egg yolk, add milk, water, bread crumbs, and shortening. Sift flour, measure, and sift with salt and baking powder. Add to first mixture. Mix thoroughly. Fold in stiffly beaten egg white. Drop by tablespoonfuls on hot griddle. Bake until well browned on both sides. 12 servings. Mrs. J.E. Lewis, Brockton, MT. —–

1 tablespoon Vegetable oil

3 Onions — chopped

1 Carrot — chopped

1 tablespoon Minced jalapeno peppers

2 Cloves garlic — minced

3 teaspoons Chili powder

1 teaspoon Ground cumin

1 28-oz. can tomatoes* — choppe

1 14-oz. can tomatoes* — choppe

1 teaspoon Brown sugar

2 15-oz. cans red kidney beans

1/3 cup Fine-or medium-grain bulgur

1/2 cup Ow-fat yogurt

1/3 cup Hopped scallions

1/4 cup Hopped fresh cilantro or par

In a Dutch oven or a large saucepan, heat oil over medium heat. Add onions, carrots, jalapenos, garlic, chili powder and cumin. Saute for 5 to 7 minutes, or until the onions and carrots are soft. Add tomatoes with their juice and the sugar; cook for 5 minutes over high heat. Stir in beans and bulgur, and reduce heat to low. Simmer the chili, uncovered, for 15 minutes, or until thckened. Serve with yogurt, scallions and cilantro or parsley on the side. Serves 4. *with their juice +drained and rinsed

4 garlic cloves, — crushed

3 tablespoons olive oil

1 bag (10-oz) spinach, — stems removed

1 can (19-oz.) garbanzo beans, — drained

1/2 cup golden raisins

1/2 teaspoon salt

1/4 teaspoon crushed red pepper

1/2 cup chicken broth

** PASTA ** 1 pound penne or other pasta

Cook garlic in oil over medium heat until golden. Over high heat, stir in spinach, garbanzo beans, golden raisins, salt, red pepper and cook until spinach wilts. Stir in chicken broth. Typed by Ethel Snyder <essie49@juno.com> Date August 17, 1997