1. 200 g. potato, peeled and diced
2. 75 g. onion
3. 50 g. celery
4. 50 g. carrot, scraped and diced
5. 100 g. frozen peas
6. 25 g. chopped parsley
7. 400 g. chopped tomatoes
8. 5 cups water
9. 1½  tsp. Mrs. Dash
10. 8 tbsp. CapTri®

Put CapTri® in a pot and heat slightly. Add vegetables and cook for 5-8 minutes. Add water and bring to a boil. Lower heat and let cook for an hour. Serves six.

1. 800 g. sweet potatoes
2. 3 tbsp. CapTri®
3. 1 oz. Pro-Carb™ (flavor?)
4. 1 tbsp. vanilla
5. 1 tsp. cinnamon
6. 1 tsp. nutmeg
7. 150 g. egg whites

Peel potatoes and boil until very soft. Place in food processor or blender with all other ingredients except egg whites. Blend until very smooth and transfer to bowl. In a large bowl, beat egg whites until stiff peaks form. Add 1/3 of the egg whites to the potatoes and stir well to soften.

Add potato mixture to remaining egg whites and fold until white is no longer visible. Transfer to a 1½ quart casserole dish that has been sprayed lightly with PAM. Bake at 350 degrees for 45-50 minutes. Serves six.

1. 300 g. ground turkey (see Notes)
2. 300 g. mushrooms, medium size
3. 25 g. shredded wheat
4. 1 tsp. Mrs. Dash
5. 2 tbsp. CapTri®
6. parsley to taste

 Place CapTri in a frying pan; add turkey and brown over medium heat. Add shredded wheat and Mrs. Dash cook for 5 minutes and remove pan from heat. Remove stems from mushrooms.

Wash mushroom caps thoroughly and place on a cookie sheet. Spoon turkey mixture into mushroom caps and bake for 10 minutes or until mushrooms are brown and tender. Garnish with parsley. Serves four. 

Great as an appetizer or entrée!

1. 200 g. brown lentils in 2 cups water
2. 450 g. spinach
3. ½ tsp. ground coriander
4. ½ tsp. ground cumin
5. 1 clove garlic
6. salt and pepper to taste
7. 3 tbsp. CapTri®

Cook lentils in water for an hour or until soft. Drain and add to rinsed spinach. Heat CapTri® and add spices. Pour CapTri® and spice mixture over lentils and spinach. Toss thoroughly. Serves four.

1. 4 tbsp. CapTri®
2. 50 g. dried onion
3. 200 g. lentils (1 cup) soaked overnight in 2 cups water
4. 50 g. diced celery
5. 50 g. diced bell pepper

Place onions and CapTri® over low heat in heavy pan. Stir a minute and add softened lentils, celery and pepper. Cover tightly. Simmer until lentils are fully tender. Serves four. 

Try this with Chicken Fingers.

1. 600 g. potatoes sliced in food processor, or thinly sliced by hand
2. 3 tbsp. CapTri®
3. ½ tsp. onion powder
4. ½ tsp. garlic powder
5. dash of red pepper
6. ¼ cup water

 Place all ingredients except water in large bowl and toss until potatoes are evenly coated with CapTri® and spices. Place in hot nonstick skillet, cover and let cook on medium heat for about five minutes. 

Pour water in skillet and turn potatoes with spatula. Cover again and let cook until potatoes are tender and lightly brown, stirring occasionally. Makes four servings. 

Home Fries make a great snack by themselves or as a complement to any chicken entrée!

1. 1,000 g. potatoes (4 medium)
2. water
3. 30 g. finely chopped onion (2 tbsp.)
4. ½ tsp. garlic powder
5. 2 tbsp. CapTri®
   

Peel potatoes and cook in 1-inch boiling water for 30 minutes. Drain and cool. Grate and toss with onion, garlic powder and pepper. 

Heat CapTri® in a nonstick skillet on medium low heat and place potato mixture in skillet, packing tightly, leaving ¾ inch space around the edges. 

Cook over low heat for 12 minutes or until crust is formed. Cut into quarters, turn and brown other side. Makes four servings. 

Tastes fabulous with any of the breakfast entrees!

1. Salad
2. 100 g. quartered Brussels sprouts
3. 100 g. green beans cut into ½-inch pieces
4. 100 g. chopped celery
5. 50 g. chopped green bell pepper
6. 25 g. chopped green onion

Dressing

1. 5 tbsp. CapTri®
2. 3 tbsp. lemon juice
3. 2 tbsp. fresh OR 1 ½ tsp. dried basil
4. 5 g. chopped parsley

Microwave sprouts and beans until tender but crunchy. Drain and chill. Chop remaining vegetables and combine them with sprouts and beans. Mix together ingredients for dressing. Shake well and pour over salad. Toss to coat vegetables and chill for one hour before eating.

Variation: add ½ cup cooked rice.

Throw in some Chicken Fingers with your Salad! 

1. 100 g. oatmeal
2. 50 g. oat bran
3. 50 g. egg white
4. 50 g. mushroom, quartered
5. 50 g. green pepper, chopped
6. 25 g. green onion, sliced
7. 1 tbsp. CapTri®
8. 200 g. tomato, chopped

Combine oats, bran and egg whites; mix until oats are evenly coated; set aside. Sauté mushrooms, green peppers and green onion in CapTri® over low heat for 4 minutes, until vegetables are tender. Cook another five minutes, stirring constantly until oats are dry, separated and lightly browned. Stir in tomato and serve. Serves four.

1. 300 g. squash, cut into strips
2. 25 g. egg whites
3. chili powder to taste
4. pepper to taste
5. 400 g. oatmeal, ground fine in blender
6. 1/3 cup water
7. 4 tbsp. CapTri®

Preheat oven to 425 degrees. Mix all ingredients together except squash. Spray cookie sheet lightly with PAM. Dip squash strips into batter. Bake 10 to 15 minutes or until browned. Serves six.