FAT FREE
Complete Meal Deal, (Muffins)
	These are really a cornbread recipie with added vegetables, Legumes and Grains
1	cup cornmeal
1/2	cup either whole wheat flour or a mix of whole wheat &white flour
1	TB baking powder
1/2	tsp salt
1/3	cup unsweetened applesauce plus 1 or 2 TB (replaces oil, (fat))
3/4	cup buttermilk, (from powder or just use skim milk)
2	egg whites, (used naturegg, (simply egg whites)
1	cup mixed beans, (1/2 can of prepared for making salads) No oil added
1	cup of a mixture of the following veggies, green peas, red & green pepper diced, onion
	garlic, cooked carrots, etc. (I used some leftover mashed sweet potatoe & turnip)
	could also use corn niblets
1/4	cup brown rice, (previously prepared)
Few	Sesame seeds
A little	Vegetable broth
	Preheat oven to 425 degrees F., Pam spray and then wipe with paper towel muffin tins
	Saute, onions, garlic, green & red peppers in a little vegetable broth, then add to veggies
	Mix all ingrediants fill muffin tins, sprinkle tops with sesame seeds
	Bake for 30 min or so till a tooth pick inserted comes clean & surface of muffins is dry
	Freeze well
	Use in emergencies when you haven't gotten enough Legumes & grains in your diet or
	anytime as a substitute to a complete meal
	Makes about 14 - 16 average muffins.
	NOTE: Vegetarians may not get enough protien in their diet from not eating meat.
	A complete protien substitute is available from any combination of Legumes and Grain.
	ie: beans & rice
	chick peas & whole wheat or multi grain breads
	Tofu (made from soy beans) & Rice or any other grain, Barely etc.
	Pasta (from wheat) & beans
	Black eyed peas & Rice
	Baked beans & brown bread
	Cereals with Nonfat Milk or Yogurt or Soy milk