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SPICY BANANA MUFFINS

You’ll Need:1 cup brown rice flour 1/3 cup soya flour 2 tsp baking powder 1/2 tsp mixed spice 1/2 tsp ground cinnamon 1 cup unprocessed rice bran 1/3 cup brown sugar 1 cup mashed banana 1/2 cup sultanas 1 cup soy milk 1/2 cup chopped dried apricots 2 ozs dairy-free

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Caribbean Crab Souffle

You’ll Need:1/2 cup sweetened, flaked coconut 4 tablespoons unsalted butter 1/3 cup celery tops 1 clove garlic, minced 1/2 teaspoon curry powder 1/2 teaspoon dried thyme 1/2 teaspoon red pepper flakes 1/2 teaspoon salt ground black pepper to taste 3 tablespoons unbleached all-purpose flour 1 1/4 cups milk 4 egg

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Flaky Biscuits

You’ll Need:2 cups flour 3 teaspoons baking powder 1 teaspoon salt 1/4 cup shortening 2/3 cup milkDirections : Sift flour, baking powder and salt. Add shortening and work into the flour until it feels like coarse cornmeal. (If you like real flaky biscuits, increase the amount of shortening.) Add milk

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Chili Beef Casserole

You’ll Need:1 1/2 pounds lean ground beef 1 (16 ounce) can hot chili beans 1 (10 3/4 ounce) can tomato soup, undiluted 1/2 teaspoon chili powder 1/4 teaspoon salt 1/4 teaspoon pepper 2 cups corn chips 6 green onions, chopped 1 (2.25 ounce) can sliced ripe olives, drained 1 cup

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Low-Fat Banana Date Bread

You’ll Need:1/2 cup applesauce 1/2 cup brown sugar 4 egg whites 2 medium ripe bananas, sliced 2 cups all purpose flour 1/2 teaspoon baking soda 1 teaspoon baking powder 1/2 teaspoon salt, optional 1 teaspoon cinnamon 1/2 cup chopped datesDirections : In large bowl, combine all ingredients except dates. With

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Caribbean Pasta with Shrimp

You’ll Need:4 cloves garlic, minced 1/4 cup minced shallots 1 tablespoon minced fresh ginger root 3 tablespoons olive oil 1 green bell pepper, seeded and chopped 1 1/2 cups tomato – peeled, seeded and chopped 2 teaspoons curry powder 1/2 teaspoon whole allspice berries 1/2 cup chicken stock 1/4 cup

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Eezy-Breezy Biscuit Squares

You’ll Need:1 cup yellow cake mix 3 cups biscuit baking mix 3/4 cup waterDirections : Combine cake mix and biscuit baking mix. Stir in water just until moistened. DO NOT OVERMIX. Turn onto a floured surface, and knead about 12 times. Pat into a greased 9-inch square baking pan. Score

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Cheeseburger Casserole

You’ll Need:1 pound ground beef 1/2 cup chopped onion 2 cups water 2/3 cup ketchup 2 tablespoons prepared mustard 1 teaspoon salt 1/4 teaspoon pepper 2 cups uncooked instant rice 2 slices Cheddar cheese, cut into 1-inch stripsDirections : In a skillet over medium heat, brown the beef and onion;

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