Growing up in the middle East we used lots of lentils. Lentils are used in
casserole instead of flour
Also red lentils that soften and cook quickly can be used in gravy.

I soak green lentils for 6 hours then boil until tender.
Add at least two tablespoons of these to your favorite casserole.
Add 1 desert spoonful to your gravy.
You can also mix them in the stuffing that you put into your chicken.
Just for a change also add mung beans not only to your salads but also to
your soups.
Make sure that each day a helping of these pulses is put into at least one
of your meals.

Shona, tries to have at least one or two of the above in a recipe every day.

2CUPS OF OATMEAL 
ONE CUP OF INSTANT POTATOES 
1 TABLESPOON OF CINNAMON 
1 TSP OF BAKING POWDER 
1TSP OF SODA 
1 HALF TSP OF SALT MIX WELL 
ONE CUP OF SWEET POTATOES 
2CUPS OF SUGAR 
ONE CUP OF BLUEBERRIES OPTIONAL 
2 EGGS 
1 THIRDCUP OF OIL 
MAKES TWELVE MUFFINS 

Bake at 400F for 24 MINS.

Audry also suggests that you can use half flower and half oatmeal