WOW Spaghetti Sauce

1 onion chopped
2 cloves garlic minced
½ pound ground meat (optional)
1-2 cups cooked grain (red quinoa, millet, wheat)
¼ cup raw teff
1 chopped green pepper (optional)
1 cup chopped mushrooms (optional)
1 zucchini finely shredded (optional)
1 can white beans (drained)
1 jar favorite sauce
1 can dice tomatoes (optional)
More water as needed to thin.


Cook meat, if using, seasoning with salt and pepper onion and garlic. Drain excess fat. Add other vegetables and grains. Cook until soft. Add sauce and simmer for 10-20 minutes. If your family hates chunks just puree it!

WOW Bean Burritos

WOW Bean Burritos (8-10 servings)

Adding the salsa and the grains to the beans insures more nutrition in each burrito. The whole grains also complete the protein and the additional fiber helps you feel and stay full.

Ingredients

3 cups water
1 cup salsa (or just one more cup of water)

*4 cups refried bean flakes
1-2 cups cooked pearl barley (or another large grain)

1-2 cups cheese (1/8- ¼ cup per burrito)
8 T. sour cream
Extra salsa (optional)
Cilantro (optional)

8-10 Tortillas

Bring the 3 cups of water and 1 cup of salsa to a boil. Add the 4 cups of bean flakes and 1-2 cups of cooked pearl barley. Warm tortillas and place ½ cup of mixture inside adding cilantro, salsa and sour cream if desired. Roll and enjoy!

*I have used bean flakes that I bought from the LDS Cannery http://providentliving.org/location/map/0,12566,2026-1-4,00.html

Year Supply

10 gallons of water
3 ¼ gallons, 13 quarts or 26 pints of salsa

17 #10 cans of refried bean flakes
26 cups dried pearl barley (about 13 pounds)

13-26 pounds of cheese (4 cups = 1 lb)
13 pints of sour cream
13 pints of salsa (eight 1 T. serving)
Cilantro (if you love it a great thing to learn how to grow…one of my goals this year)


35-43 dozen tortillas