Yield: 4 servings

Egg whites are dressed up with mustard, celery, onion, and green pepper in this sandwich. You’ll never miss the yolks!.

Ingredients:

8 large eggs

1/2 cup chopped celery

1/3 cup scallion

1/3 cup chopped green bell pepper

1 tablespoon nonfat mayonnaise

3 tablespoons nonfat yogurt

1 teaspoon Dijon Mustard

8 slices nonfat rye bread

Romaine lettuce leaves

Procedure:

1. Place the eggs in a saucepan and cover them with cold water. Over medium heat bring the water to boil. Immediately reduce heat and let water simmer for 15 minutes.
2. Plunge hard-cooked eggs into cold water. When they have cooled, shell them and discard the yolks, reserving the whites.
3. Chop the egg whites.
4. Combine the chopped egg whites, celery, scallion, green pepper, mayonnaise, yogurt, lack pepper, and Dijon mustard in a bowl.
5. Spread four slices rye bread with the egg salad mixture. Top with romaine lettuce leaves and the remaining four slices of rye bread.

Each serving provides:

Preparation Time: 20 minutes

Cooking Time: 15 minutes

These pancakes are made with rice bran, which has cholesterol-lowering properties similar to those of oat bran. Serves topped with Strawberries in Orange Flavor (refer to the site).

Ingredients:

1 cup unbleached all-purpose flour

3/4 cup rice bran

1 tablespoon sugar

1 teaspoon baking powder

1/2 teaspoon baking soda

1 1’4 cups non fat buttermilk

3 egg whites, lightly beaten

2 cups chopped fresh or frozen strawberries.

Procedure:

1. Sift flour, bran, sugar, baking powder, and baking soda into a large bowl.
2. Combine buttermilk and egg whites.
3. Add buttermilk mixture to flour mixture, stirring until smooth.
4. Spoon 1/4 cup batter for each pancake on a nonstick skillet or griddle, lightly sprayed or brushed with vegetable cooking oil.
5. Turn pancakes when tops are covered with bubbles and edges are lighly browned.
6. Cook on the second side for 2 minutes or until browned.
7. Serve topped with strawberries.

Calories Per Serving: 245

Fat: 9 g

Cholesterol: 1.25 mg

Protein: 13 g

Carbohydrates: 47 g

Dietary Fiber: 9.5 g

Sodium: 253 mg

Preparation Time: 20 minutes

Cooking Time: 35 minutes

Fresh or frozen whole cranberries and oats are the featured ingredients in these wholesome muffins. Pureed prunes are substituted for fat in this recipe. Serve with Apple-Carrot Pick-Me-Ups (refer to the site).

Ingredients:

1/2 cup pitted prunes

2 tablespoons water

1 1/3 cup unbleached all-purpose flour

1 cup old-fashioned rolled oats

3/4 cup sugar

1 teaspoon baking powder

1 teaspoon baking soda

1/4 teaspoon salt (optional)

1/2 cup skim milk

1 teaspoon vanilla extract

2 egg whites, lightly beaten

1/2 cup whole cranberries, fresh or frozen

Procedure:

1. Preheat oven to 375 degrees.
2. Place prunes and water in food processor or blender and puree.
3. Combine flour, oats, sugar, baking powder, baking soda, and salt (if using), in a bowl.
4. In a separate bowl, mix together the prune puree, milk, vanilla, egg whites, and cranberries.
5. Stir the wet ingredients into the dry ingredients until the dry ingredients are just moistened.
6. Transfer the batter to non-stick or paper-lined muffin cups, or to a muffin cups lightly sprayed or brushed with vegetable oil. Bake for 18 minutes or until muffin tops are lightly browned and a wooden toothpick inserted to the middle of a muffin comes out clean.

Note: You can substitute 1/3 cup commercially prepared pureed prune baby food or prune butter (found in jam and jelly or baking section of your supermarket) for the prune puree.

Each servings provides:

Calories: 149

Fat: 6 g

Cholesterol: 2 mg

Protein: 3.7 g

Carbohydrates: 33 g

Dietary Fiber: 1.3 g

Sodium: 112 mg

PREPARATION TIME: 20 minutes

COOKING TIME: 20 minutes

Pumkin, brown sugar, ginger, and nutmeg are combined in these spicy pancakes. Top with Honeyed Cranberries.

Ingredients:

1 cup unbleached all-purpose flour

2 teaspoons baking powder

2 tablespoons brown sugar, firmly packed

1/4 teaspoon ground nutmeg

1/4 teaspoon ground ginger

1 cup skim milk

1/2 cup canned pumpkin puree

1 tablespoon apple butter

2 egg whites, at room temperature

PROCEDURE:

1. Sift flour, sugar, nutmeg, baking powder, and ginger into a large bowl.
2. Stir in milk, pumpkin, and apple butter.
3. In a separate bowl, beat the egg whites with an electric mixer until stiff peaks form.
4. Gently fold the egg whites into a pancake batter.
5. Spoon a 1/3 cup batter for each pancake on a nonstick griddle or skillet with a lightly sprayed or brushed with vegetable cooking oil.
6. Turn pancakes when tops are covered with bubbles and edges are lightly browned.
7. Cook on the second side for 2 minutes or until browned.
8. Serve hot.

Calories per serving: 190

Fat: 6 g

Cholesterol: 1 mg

Protein: 7.4 g

Carbohydrates: 38 g

Dietary Fiber: 6 g

Sodium: 63 mg

Preparation Time: 20 minutes

Cooking Time: 18 minutes

Chopped pear and cinnamon are featured players in these delicious muffins. Spread warm muffins with non-fat cheese or fruit jam. Serve with Mulled Apple Warmer (refer to the site).

Ingredients:

1 1/2 cups unbleached all-purpose flour

3/4 cup sugar

2 teaspoons baking powder

1 teaspoon baking soda

1 teaspoon ground cinnamon

1/4 teaspoon salt (optional)

2/3 cup plain non-fat yogurt

2/3 cup skim milk

1/3 cup chopped pear

Procedure:

1. Preheat oven to 400 degrees.
2. Sift flour, sugar, baking powder, baking soda, cinnamon, and salt into a mixing bowl.
3. Stir in yogurt, milk, and chopped pear until dry ingredients are just moistened.
4. Transfer batter to nonstick or paper-lined muffin cups, or to muffin cups lightly sprayed or brushed with vegetable oil. Bake for 18 minutes or until muffin tops are lightly browned and a wooden toothpick inserted into the middle of a muffin comes out clean.

Variation:

• Substitute blueberries for the pear. if desired.

Calories Per Serving: 117

Fat: 2 g

Cholesterol: 4 mg

Protein: 2.8 g

Carbohydrates: 26 g

Dietary Fiber: 5 g

Sodium: 140 mg

Preparation Time: 25 minutes

Cooking Time: 20 minutes

These waffles are a best bet for breakfast when topped with Blueberry Topping (refer to the site).

Ingredients:

1 1/2 cups unbleached all-purpose flour

1/2 cup whole wheat flour

2 teaspoons baking powder

1 1/2 teaspoons baking soda

1/2 teaspoon ground cinnamon

1/4 teaspoon salt (optional)

1 1/3 cups non-fat buttermilk

1 1/3 cups apple juice

1 tablespoon honey

4 egg whites, at room temperature

Procedure:

1. Sift all-purpose flour, whole wheat flour, baking powder, baking soda, cinnamon, and salt, if using, into a large bowl.
2. Stir in the buttermilk, apple juice, and honey.
3. Beat egg whites in a separate bowl with an electric mixer on high until stiff peaks form.
4. Gently fold the egg whites into the waffle batter.
5. Heat a non-stick waffle iron, or a waffle iron lightly sprayed or brushed vegetable cooking oil until hot. Pour waffle batter onto iron and cook until waffles are lightly browned and steam has stopped rising.

Calories Per Serving: 221

Fat: 6 g

Cholesterol: 1.2 mg

Protein: 8.9 g

Carbohydrates: 44 g

Dietary Fiber: 2 g

Sodium: 420 mg

These muffins are great way to start the day and are also delicious addition to the breadbasket at the dinner table. Serve with Tomato Zingers (refer to the site).

Ingredients:

1/2 cup unbleached all-purpose flour

1 teaspoon baking powder

1 tablespoon sugar

1/2 cup oatmeal

1 egg white

1 cup skim milk

1/4 cup applesauce

Procedure:

1. Preheat oven to 350 degrees. Use non-stick muffin tins, or muffin tins sprayed or brushed lightly with vegetable cooking oil, and place tins in oven to warm for 5 minutes before filling.
2. Combine flour, baking powder, sugar, and cornmeal in a mixing bowl.
3. In a separate bowl, combine egg white, milk, and applesauce.
4. Add wet ingredients to dry ingredients and stir until dry ingredients are just moistened.
5. Spoon batter into warmed muffin tins. Each tin should be about 2/3 full. Bake for 12 minutes or until muffins are lightly browned and a wooden toothpick inserted in the center of a muffin comes out clean.

Each serving provides:

Calories: 78

Fat: 4 g

Cholesterol: 5 mg

Protein: 2.9 g

Carbohydrates: 15 g

Dietary Fiber: 1.5 g

Sodium: 26 mg

This easy fruit and toast combination is fast, nutritious morning starter. Serve with Apple Shakes (refer to the site).

Ingredients:

2 1/2 inch-thick slices nonfat whole grain bagel, split and toasted

2 tablespoons honey

1 banana, peeled and sliced

2 tablespoons plain nonfat yogurt

Procedure:

1. Spread toast or toasted bagel halves with honey
2. Top with sliced bananas and yogurt.

Variations:

• Substitute rye bread for whole-grain bread, nonfat cottage cheese for honey, fresh navel orange slices for bananas, and all-fruit raspberry jam for yogurt.
• Spread bread with 2 tablespoons honey and 2 tablespoons nonfat cream cheese. Top with dried apricots instead of bananas. Delete the yogurt.

Each serving provides:

• Calories: 294
• Fat: 6 g
• Cholesterol: .5 mg
• Protein: 3 g
• Carbohydrates: 71 g
• Dietary Fiber: 2 g
• Sodium: 31 mg

Try this slightly more elaborate fruit toast on a more leisurely morning. Serve with Honey-Vanilla Refresher (refer to the site).

Ingredients:

4 1/2 inch-thick slices nonfat whole grain bread, lightly toasted

1 cup sliced fresh or thawed, frozen strawberries

2 kiwis, peeled and slice

1 banana, sliced

1/2 cup fresh or thawed, frozen raspberries

1 cup nonfat cottage cheese

1 teaspoon grated orange rind

1 teaspoon orange juice

Procedure:

1. Preheat oven to 350 degrees.
2. Arrange toast on a baking sheet.
3. Combine strawberries, kiwis, bananas, and raspberries. Spoon fruit onto toast slices.
4. Bake for 10 minutes until fruit is warmed through.
5. Combine cottage cheese, orange rind, and orange juice and spoon over fruit toast.

Each serving provides:

• Calories: 159
• Fat: .5 g
• Cholesterol: 3 mg
• Protein: 11 mg
• Carbohydrates: 30 g
• Dietary Fiber: 3.4 g
• Sodium: 342 mg

Preparation Time: 20 minutes

Cooking Time: 30 minutes

These apple-oat muffins are flavored with cinnamon and maple syrup. Serve with Spicy Cranberry Warmer (refer to the site).

Ingredients:

1/2 pitted prunes

2 tablespoons water

1 2/3 cups unbleached all-purpose flour

1/2 cup old-fashioned rolled oats

1/2 cup brown sugar, firmly packed

1 tablespoon baking powder

1/4 teaspoon salt (optional)

1 1/2 teaspoons ground cinnamon

1/2 skim milk

1/4 cup maple syrup

2 egg whites, lightly beaten

1 cup chopped apple

Procedure:

1. Preheat oven to 375 degrees.
2. Place prunes and water in a food processor or blender and puree.
3. Combine flour, oats, brown sugar, baking powder, salt, if using, and cinnamon in a bowl.
4. In a separate bowl, beat together the prune puree, milk, mapple syrup, egg whites, and apples.
5. Stir the wet ingredients into the dry ingredients until the dry ingredients are just moistened.
6. Transfer the batter to non-stick or paper-lined muffin cups, or to muffin cups lightly sprayed or brushed with vegetable oil. Bake for 30 minutes or until muffin tops are lightly browned and a wooden toothpick inserted into the middle of a muffin comes out clean.

Note: You can substitute 1/3 cup commercially prepared pureed prune baby food or prune butter (found in jam and jelly or baking section of your supermarket) for the prune puree.

Each servings provides:

Calories: 154

Fat: 4 g

Cholesterol: 2 mg

Protein: 3 g

Carbohydrates: 34 g

Dietary Fiber: 1 g

Sodium: 57 mg