Spicy Lentil Soup

Makes 1 pint of dry mix (serves 4).

Note: You could add 1 tablespoon dried onion flakes and 1 teaspoon garlic powder, and remove fresh onions and garlic from instructions. From Urban Relish.

For dry mix:

1 pint glass jar with tight-fitting lid

• 1 c. red lentils

• 1 tbsp. curry powder

• 1 tbsp. dried parsley

• 3/4 c. green lentils

Dried apple rings, cut up, or golden raisins

For making soup:

• 2 tbsp. oil

• 1/2 c. diced onion (see Note)

2 garlic cloves, chopped (see Note)

• 5 c. stock

• Salt to taste


Place red lentils in bottom of jar. Top with curry powder and dried parsley, then with the green lentils. Fill the rest of the jar with dried apple rings or raisins. Seal jars and store at room temperature up to 1 month.

To make soup: Heat oil in a medium saucepan. Sauté onion and garlic for 5 minutes. Add dry soup mix and stock, bring to boil, reduce heat and simmer for 20 to 30 minutes, stirring occasionally. Taste and add salt as needed.

Nutrition information per each of 4 servings:

Calories 420 Fat 10 g Sodium 172 mg

Carbohydrates 61 g Saturated fat 2 g Calcium 80 mg

Protein 28 g Cholesterol 0 mg Dietary fiber 15 g

Diabetic exchanges per serving: ½ fruit, 3 ½ bread/starch, 4 lean meat.

Mexican Hot Chocolate

Makes 1 cup dry mix (serves 3).

Note: From Urban Relish.

For dry mix:

• 1 cup jar with tight lid

• 1/8 c. unsweetened cocoa powder

• 1/4 c. powdered milk

• 1/4 c. sugar or firmly packed brown sugar

• Dash salt

• 1/2 tsp. ground cinnamon

• 1/8 c. mini chocolate chips

• 1 or 2 dashes of cayenne pepper

• Mini marshmallows

For making hot chocolate:

1 c. hot milk or boiling water


Mix all ingredients together, except for marshmallows, and pour into jar. Top with marshmallows.

To make hot chocolate: Remove marshmallows from jar, place 1/3 cup cocoa mix in a mug and stir in 1 cup hot milk or boiling water. Top with marshmallows.

Nutrition information per each of 3 servings:

Calories 264 Fat 5 g Sodium 205 mg

Carbohydrates 46 g Saturated fat 3 g Calcium 385 mg

Protein 11 g Cholesterol 13 mg Dietary fiber 1 g

Diabetic exchanges per serving: 1 milk, 2½ other carb, 1 fat.

Taco Seasoning Mix

Makes 1/4 cup.

Note: From Urban Relish.

• 1 tbsp. flour or cornstarch

• 1 tbsp. paprika (smoked or sweet)

• 1 tbsp. cumin

• 2 tsp. ground coriander

• 2 tsp. garlic powder

1 tsp. ancho chile powder or red chili flakes (or to taste)

• 2 tsp. onion powder

• 1 tsp. oregano

• 1/2 tsp. salt


Mix all ingredients together.

Suggested uses: Add 1/4 cup to ground beef or turkey with 1/4 cup water and simmer till all the liquid is gone.

Or add 1/4 cup to 16 ounces of sour cream to make a dip for chips and vegetables.

M&M Cookies

Makes 2 1/2 dozen cookies.

Note: From Urban Relish.

For dry mix:

1 wide-mouth quart (4-cup) canning jar with lid and ring

• 2 c. flour

• 1/2 tsp. baking soda

• 1/4 tsp. baking powder

• 1/2 tsp. salt

• 3/4 c. brown sugar, packed

• 1/4 c. sugar

• 1 1/4 c. M&M chocolate candies

For making cookies:

• 1/2 c. butter, softened

• 1 egg, beaten

• 1 tsp. vanilla


Mix together flour, baking soda, baking powder and salt. Layer flour mixture, brown sugar, granulated sugar and M&Ms in jar. Pack firmly.

To make cookies: Preheat oven to 375 degrees. Empty jar of cookie mix into mixing bowl; blend thoroughly. Add butter, egg and vanilla. Mix until completely blended.

Roll into 1-inch balls, and place 2 inches apart on ungreased baking sheet. Bake until edges are lightly browned, about 10 to 12 minutes. Cool on baking sheet for 5 minutes, then transfer to wire racks.