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Breakfast

Ginger-Pumpkin Pancakes

Ingredients:

• 1 1/4 cups all-purpose flour
• 2 Tablespoons packed brown sugar
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon ground ginger
• 1/2 teaspoon ground nutmeg
• 1/4 teaspoon salt
• 1 large egg
• 3/4 cup canned pumpkin
• 1/3 cup plain non-fat yogurt
• 2 Tablespoons melted Smart Balance Margarine
• Reduced Calorie Maple Syrup

Directions:

• In a large bowl, stir together flour, brown sugar, baking powder, baking soda, cinnamon, ginger, nutmeg and salt. In another bowl, mix egg, milk, pumpkin, yogurt and margarine until well blended.
• Stir egg mixture into flour mixture just until evenly moistened.
• Using a nonstick griddle at medium heat, spoon 1/3 cup portions onto griddle and gently spread into 4-inch rounds. Cook until pancakes are browned on the bottom and edges begin to look dry, 2-3 minutes.
• Serve with reduced calorie syrup.

Yields: 3 servings (2 pancakes each)

Nutrition Information: Calories: 211, Fat: 12 grams, Carbohydrate: 22 grams, Protein: 4 gram, Sodium: 346 mg

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Basic Crepe Recipe

Ingredients::

• 1 cup all-purpose flour
• 2 teaspoons sugar
• 1/4 teaspoon salt
• 1 cup 1% milk
• ½ cup water
• 2 teaspoons melted Smart Balance margarine or butter
• 2 large eggs

Directions::

• Combine flour, sugar and salt in a small bowl
• Combine milk, water, melted margarine and eggs in a blender. Add the flour mixture to milk mixture, process until smooth. Cover batter and chill 1 hour.
• Heat 8 inch crepe pan or skillet over medium heat.
• Pour a ¼ cup batter in to pan; quickly tilt pan in all directions so batter covers pan with a thin film. Cook about 1 minute.
• Carefully lift the edge of the crepe with a spatula to test doneness. The crepe is ready to turn when it can be shaken loose from the pan and the underside is lightly browned. Turn crepe over, and cook for 30 seconds or until center is set.
• Place crepe on a towel; cool completely. Repeat procedure. Stack crepes between single layers of wax paper to prevent sticking.

Yields: 13 crepes - serving size 1 crepe

Nutrition Information: Calories: 62, Fat: 1.5 grams, Protein: 2.5 grams, Carbohydrate: 8.5 grams, Sodium: 70 mg

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Chocolate Crepes with Orange & Chocolate Sauce

Ingredients: Crepes:

• 6 Tablespoons all purpose flour
• 2 Tablespoons cocoa powder
• 1 Tablespoon sugar
• Pinch salt
• 1/4 cup skim milk
• 1 large egg
• 2 teaspoons canola oil
• 1/4 cup water

Ingredients: Orange Syrup:

• 1/2 cup sugar
• 1/2 cup water
• Zest from 2 oranges, cut into very thin slices

Ingredients: Filling:

• 1 cup lowfat ricotta cheese
• 2 1/2 Tablespoons powdered sugar
• 1 teaspoon vanilla extract

Ingredients: Chocolate Sauce:

• 3 Tablespoon cocoa powder
• 1 1/2 teaspoons cornstarch
• 1 1/2 teaspoons sugar
• 3 Tablespoon skim milk
• 1/3 cup light corn syrup
• 1/2 teaspoon canola oil
• 1/2 teaspoon vanilla extract

Directions::

• In a blender, combine flour, cocoa, sugar, salt, milk, egg, 1 tsp. oil and water, blend until smooth. (You can make this ahead and keep in the refrigerator for 1- 24 hours before cooking.)
• For orange syrup bring sugar and ½ cup water to boil. Add orange zest, reduce heat and simmer uncovered for 20 minutes until thickened. Set aside.
• To make filling whisk all ingredients together and refrigerate until needed.
• To cook crepes, add 1-2 Tablespoons water to batter to make consistency of heavy cream. Heat 8 inch nonstick skillet or crepe pan over medium heat, brush pan with a little canola oil.
• Pour 1/8 cup batter on the skillet and swirl to coat bottom evenly. Cook 30-40 seconds. Flip and cook 20-30 more seconds. Remove to a plate.

Yields: 1 crepe with 2 Tablespoons filling and 1 Tablespoon chocolate sauce and 1 Tablespoon orange syrup provides...

Nutrition Information: Calories: 220, Fat: 4 grams, Protein: 7 grams, Carbohydrate: 40 grams, Sodium: 100 mg, Fiber: 1 grams

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Whole Grain Muffins

Ingredients:

• 2 cups whole wheat flour
• 1 teaspoon baking soda
• 1/4 cup honey
• 1/2 teaspoon ground cinnamon
• 1/8 teaspoon ground cloves
• 1/2 teaspoon salt
• 1 cup washed, fresh blueberries
• 1 egg, beaten
• 1 cup low fat plain yogurt
• 3 Tablespoons Canola oil

Directions::

• Mix all dry ingredients thoroughly including berries.
• Make a well in the center and add the egg, yogurt and oil.
• Mix only until dry ingredients are moist.
• Fill greases muffin tins half full and bake at 375 degrees for about 15 minutes
• Good hot or cold

Yields:12-16 muffins

Nutrition Information: Calories: 133, Fat: 3.5 grams, Protein: 3.4 grams, Carbohydrate: 21.5 grams, Sodium: 192 mg, Fiber: 2 grams

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Banana Morning Glory Muffins

A delicious, nutritious and satisfying muffin from "Cooking Light Magazine (July 2007). You can definitely play around with this recipe- it does well with substitutions. These freeze very well. Either microwave for 20 seconds or just pull one out of the freezer before you leave for the day, and it will be defrosted and perfect in about an hour, just in time for a snack!. If you want, you can fold the flax into the batter, rather than sprinkling it on top.

Ingredients:

• cooking spray
• 1 cup whole wheat flour (about 4 3/4 ounces)
• 1/2 cup all-purpose flour (about 2 1/4 ounces)
• 1 cup regular oats
• 3/4 cup packed brown sugar
• 1 tablespoon wheat bran or oat bran
• 2 teaspoons baking soda
• 1/4 teaspoon salt
• 1 cup plain fat-free yogurt or non-fat vanilla yogurt
• 1 cup mashed ripe banana (about 2)
• 1 large egg
• 1 cup chopped pitted dates or chopped dried apricot or raisins
• 3/4 cup chopped walnuts
• 1/2 cup chopped dried pineapple or dried fruit or fresh blueberries
• 2 tablespoons whole flax seeds, ground (it will be 3 tablespoons ground) or 3 tablespoons wheat germ

Directions::

• Preheat oven to 350°
• Place 18 muffin cups liners in muffin cups; coat liners with cooking spray.
• Lightly spoon flours into dry measuring cups, and level with a knife. Combine flours and next 5 ingredients (through salt) in a large bowl; stir with a whisk. Make a well in center of mixture. Combine yogurt, banana, and egg; add to flour mixture, stirring just until moist. Fold in dates, walnuts, and pineapple. Spoon batter into prepared muffin cups. Sprinkle evenly with flaxseed. Bake at 350° for 20 minutes or until muffins spring back when touched lightly in center. Remove muffins from pans immediately; cool on a wire rack

Yields:18 muffins

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Artichoke Omelet

Ingredients:

• No-Stick Cooking Spray
• 1/4 cup sliced green onions (white portion only), reserve green portion
• 3 cloves garlic, minced
• 1 cup thawed frozen or canned artichoke hearts, drained, patted dry
• 1/2 cup chopped red bell peppers
• 8 Greek kalamata olives
• 1/2 teaspoon dried oregano leaves
• 3/4 teaspoon dried basil leaves
• 1/4 teaspoon ground black pepper
• 3 tablespoons grated Parmesan cheese, divided
• 1 carton (16 oz each) egg substitute

Directions::

Spray medium skillet with cooking spray; heat over medium heat. Add garlic; cook 1 minute, stirring occasionally. Add artichokes, bell pepper, onion, olives, oregano, basil, and black pepper. Cook 8 minutes, or until vegetables are crisp-tender, stirring occasionally. Remove vegetables from skillet; cover to keep warm.
• Cook egg substitute in same skillet. Cook until set in center.
• Spoon vegetable mixture over half of omelet; sprinkle with 2 tablespoons of cheese. Slide onto serving plate. Top omelet with remaining 1 tablespoon of cheese and green onion. Cut into 4 wedges to serve.

Nutrition Information: Calories: 121, Fat grams: 3, Protein: 13 grams, Carbohydrate: 10 grams, Sodium: 414 mg

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Zucchini Pancakes

Ingredients::

• 4-5 medium zucchini
• ¾ teaspoon salt
• 4 eggs
• 1 clove garlic, minced
• ¾ cup flour
• ½ cup parmesan cheese
• 1 Tablespoon finely chopped onion
• ¼ teaspoon black pepper
• Low fat sour cream to taste

Directions::

• Trim and coarsely shred zucchini (about 5 cups). In a large bowl toss zucchini with salt. Strain liquid from zucchini in a colander.
• In large mixing bowl, beat eggs and garlic.
• Stir in flour, parmesan cheese, onion, and peeper. Batter should be lumpy.
• Stir in shredded zucchini until just combined (batter will be thick)
• For each zucchini pancake, spoon a rounded tablespoon of batter on a lightly oiled griddle, spreading to form a 3-inch circle.
• Cook over medium heat for 2-3 minutes on each side until pancake is golden brown.
• Serve warm topped with a dollop of sour cream.

Yields:30 pancakes

Nutrition Information: Calories: 31, Fat grams: 1, Carbohydrates: 3 grams, Sodium: 90 mg, Protein: 2 grams

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Blueberry Muffins with Oatmeal and Walnuts

• ¼ cup unsweetened applesauce
• ¼ cup softened Smart Balance margarine
• ½ cup plain low-fat yogurt
• 2 large egg whites
• 1 large egg
• 1 teaspoon vanilla extract
• 2 Tablespoons agave nectar
• ½ cup whole wheat flour
• ½ cup all-purpose flour
• 1 cup old fashioned oats
• 2 Tablespoons baking powder
• 1 teaspoon baking soda
• 1 teaspoon ground cinnamon
• ½ cup chopped walnuts
• 1 ½ cups fresh or frozen blueberries

Directions:

• Pre-heat oven to 400 degrees
• Place muffin liners in muffin pan; set aside
• Mix applesauce, margarine, yogurt, eggs, vanilla and agave nectar in a large bowl until smooth; set aside
• In a separate bowl, mix whole wheat flour, all-purpose flour, oats, baking powder, baking soda, walnuts and cinnamon together.
• Mix blueberries into dry ingredients until they are well coated
• Gently fold dry ingredients into wet ingredients just until moistened
• Divide batter among muffin cups and bake for 25 minutes. Cool on wire rack and enjoy.

Yields:12 muffins

Nutrition Information: Calories: 155, Fat grams: 8.3, Carbohydrates: 20 grams, Sodium: 330 mg, Protein: 5 grams, Fiber: 3 grams

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