Walnut and Dried Fruit Bars

Ingredients: 1 cup quick cooking oats 3/4 cup whole wheat flour 1/4 cup toasted wheat germ 1 tsp. cinnamon 1/4 tsp. salt 1/2 cup honey 1/3 cup unsweetened apple sauce 1/4 cup canola oil 2 egg whites 3/4 cup dried fruit of choice (raisins, chopped dried apricots, apples, cherries, etc.) 1/4 cup finely chopped walnuts Cooki...

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Morning Pizza

Ingredients: 6 Tbs. low-fat ricotta or cottage cheese 2 slices whole wheat crusty bread or English muffin halves 4 thin slices of fresh tomato Small drizzle of olive oil (1 tsp.) Directions: Spread ricotta over the bread and top with 2 slices of tomato and a drizzle of olive oil. Place under broiler for 1-2 minutes. By: Dominique Adair

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Peach Smoothie

Ingredients: 1/3 cup non-fat or soy milk 1/2 cup plain, non-fat yogurt 1 cup unsweetened frozen peaches 1 oz. (2 Tbs.) soft tofu 1 Tbs. honey 1/4 tsp. vanilla extract 1/8 tsp. ground cinnamon (Pinch of ground ginger and ground nutmeg optional) Directions: Put all ingredients in a blender and blend until smooth. Enjoy! By: Dominique...

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Italian Frittata

Ingredients: 5 egg whites 2 Tbs. non-fat cream cheese Salt and pepper to taste Cooking spray 2 Tbs. finely chopped sun-dried tomatoes Small handful fresh basil leaves, finely chopped Directions: Whisk together the egg whites, cream cheese, salt, and pepper. Lightly spray a non-stick skillet with cooking spray and heat the skillet. Add the egg whit...

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Fruity French Toast Bake

Ingredients: Cooking spray 2 slices whole wheat bread 2 egg whites 1/2 cup non-fat milk 1 cup sliced peaches (peeled fresh or frozen) 1 Tbs. lemon juice 1 Tbs. brown sugar Lightly spray a small cooking pan with non-stick spray. Cut slices of bread into 1 x 2 pieces and place in pan. Whisk eggs, milk, and vanilla together and pour mixture over br...

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Scrambled Tofu on Toast

Ingredients: Cooking spray 2 Tbs. each chopped red pepper and onion 1/2 cup (4 oz.) or 4 egg whites 1 tsp. low-sodium soy sauce 1 slice whole wheat bread Directions: Lightly spray non-stick pan with cooking spray and saute the peppers and onions for a few minutes until soft. Whisk 1/2 cup tofu with 1 tsp. low-sodium soy sauce and add to the pan. Mix tog...

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Oatmeal Pancakes

Ingredients: 1/2 cup quick cook oatmeal (dry) 1/4 cup fat-free cottage cheese (fat-free plain yogurt) 2 egg whites 1/8 tsp. salt 1 tsp. vanilla extract 1/4 tsp. cinnamon 1/4 tsp. nutmeg Cooking spray Single serving applesauce cup Directions: Process oatmeal, cottage cheese, egg whites, salt, vanilla extract, cinnamon, and nutmeg ...

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Kashi Fruit Ambrosia

Serves: 1 1 packet of Kashi 1/2 cup plain yogurt 1/4 cup honey or brown sugar Directions: Cook packet of Kashi as directed on box. Mix cooked Kashi with your choice of fruit. Stir in yogurt and honey or brown sugar. Enjoy!

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Egg Wraps

Serves:4 Serving size: 1 tortilla Ingredients: 4 whole wheat tortillas 1 cup salsa 4 egg whites 1/4 cup reduced-fat jack cheese Directions: Scramble egg whites in nonstick pan that has been sprayed with nonstick cooking spray. Meanwhile, microwave tortillas until warm. Spread the eggs, salsa, and cheese up on each tortilla. Roll up and enjoy!

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Cinnamon Quinoa

Serves: 4 Serving Size: 1/4 recipe Ingredients: 1 cup non-fat milk 1 cup water 1 cup quinoa 2 cups mixed berries 1/2 tsp. cinnamon 1 tsp. brown sugar Directions: Combine milk, water, quinoa in a nonstick saucepan. Boil over high heat. Cover and cook on medium for about 15 minutes or until moisture is absorbed. Take off heat and let sit for...

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