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