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  • Description: Ingredients:
    2 cups whole wheat flour

    1/4 cup quinoa, cooked

    2 scoops vanilla protein powder

    2 cups 1% milk

    2 whole eggs

    3/4 teaspoon salt

    1 teaspoon allspice, ground

    1/2 teaspoon nutmeg, ground

    1 teaspoon cinnamon, ground

    1 teaspoon ginger, ground

    1/8 teaspoon cloves, ground

    8 tablespoons almonds, chopped

    8 tablespoons walnuts, chopped

    1 cup blueberries

    2 tablespoons maple syrup
    Directions:
    Mix the dry ingredients in a bowl including the protein powder.

    Whisk together the milk and egg yolks in a bowl. Add the spices to the milk mixture and add it to the dry ingredients.

    Whisk the egg whites in a separate bowl until they are stiff and peak. Fold egg whites into the mixture.

    Ladle pancake batter onto greased skillet and cook on each side, approximately 2-3 minutes.

    Chop the nuts and add them to a bowl with the washed berries and syrup.

    To...
  • Description: Ingredients:
    1 (16-ounce) can pumpkin purée

    1 (3-ounce) package vanilla or lemon pudding

    1 cup milk

    1 teaspoon ground cinnamon

    1/2 teaspoon ground ginger

    1/4 teaspoon ground cloves

    dash ground nutmeg
    Directions:
    Combine all ingredients together and chill.

    Add bananas, nuts, or coconut flakes if desired.
    Yield:
    4 servings (1 cup each)
    Nutrition Tip
    Pumpkins are a fantastic source of beta-carotene and the lesser known alpha-carotene, both antioxidant-based phytonutrients. Carotenoids produce the vibrant orange color pumpkins are so well known for, and regularly consuming these beautiful vegetables, may help reduce the risk of certain cancers.

    To cook fresh pumpkin, pick the ones called "pie pumpkins" or "sweet pumpkins." These are smaller, sweeter, and less stringy than the typical jack-o-lantern pumpkins.

    When carving the pumpkin, don't throw out those seeds: they contain fiber, ir...
  • Description: Ingredients:
    Mousse

    1/4 tablespoon cinnamon, ground

    1/2 teaspoon ginger, ground

    1/4 teaspoon nutmeg, ground

    6-ounce low-fat cream cheese

    1/2-pound liquid egg whites (~2 cups)

    1 and 1/2 teaspoons cream of tartar

    1/4 cup sugar

    1/2 12-ounce can pumpkin, unsalted

    1/8 cup lemon juice
    Crumble
    1/2-quart old fashioned rolled oats

    1/4 cup reduced-fat margarine

    1/8 cup brown sugar, packed

    1 cup dry roasted pecans, unsalted, chopped
    Directions:
    To make the mousse: beat together cream cheese, sugar, pumpkin, spices, and lemon juice until no longer lumpy.

    Place egg whites and cream of tartar in cold mixing bowl and beat on high until stiff peaks form.

    Fold in whipped egg whites to pumpkin mixture and chill.

    To make the crumble: melt margarine in a sauce pan, then add brown sugar until dissolved.

    Add oats and pecans and stir to coat. Remove from heat and cool....
  • Description: Ingredients:
    1 (4 to 4 1/2 pound) piece watermelon, preferably seedless

    3 large ripe tomatoes, preferably green or orange heirlooms, seeded and cut into 1-inch cubes

    1 medium sweet onion, such as Vidalia, sliced

    4 tablespoons chopped fresh mint

    1 cup (4 ounces) crumbled feta
    Directions:
    Cut off and discard the watermelon rind. Cut the watermelon into 1-inch cubes, removing any seeds as needed.

    Transfer to serving bowl. Cover and refrigerate until chilled, at least 1 hour and up to 12 hours.

    Add the tomatoes, onion, and mint to the watermelon and toss gently. Add the feta and toss again. Serve immediately.
    Yield:
    10 servings (3/4 cup)
    Nutrition Tip
    The tomatoes and watermelon in this recipe are rich in a phytochemical called lycopene, which give these fruits their red/pink color. Phytochemicals, or phytonutrients, provide plants with natural protection against disease, sun damage, fungus, and bugs. Many of...
  • Description: Ingredients:
    3/4 cup whole-wheat flour

    3/4 cup unbleached or all-purpose flour

    1/2 cup oat bran

    1/2 cup pecans

    1 teaspoon baking soda

    1/4 teaspoon salt

    1/4 cup molasses

    1 cup boiling water

    1 cup Greek yogurt

    1 teaspoon vanilla

    2 large eggs

    1 tablespoon + 1 teaspoon canola oil

    1 cup fresh or frozen blueberries
    Directions:
    Coat a large skillet with 1 teaspoon canola oil and set over medium heat.

    In a small bowl, combine flours, oat bran, pecans, baking soda, and salt.

    In a large bowl, combine molasses, vanilla, and water.

    Stir in yogurt, eggs, and 1 tablespoon oil.

    Pour molasses mixture into flour mixture. Mix just until moistened.

    Gently stir in blueberries.

    Pour batter by 1/3 cupfuls on to the skillet, making a few pancakes at a time.

    Cook 2 to 3 minutes, or until bubbly and edges look dry. Turn and cook 1 minute, or until underside is...
  • Description: Ingredients:
    15 ounces chickpeas (1 can)

    1/2 cup natural peanut butter

    1/3 cup light brown sugar

    1 tablespoon water

    2 teaspoons vanilla extract

    1/2 teaspoon baking powder

    1/2 teaspoon baking soda

    1/4 teaspoon salt

    2 tablespoons mini white chocolate chips

    1/4 cup macadamia nuts, chopped
    Directions:
    Preheat oven to 350 F and spray an 8-inch x 8-inch pan with cooking spray or line with parchment.

    Rinse chickpeas with water and drain.

    Combine chickpeas, natural peanut butter, brown sugar, 1 tablespoon water, vanilla extract, baking powder, baking soda, and salt. Mix using a hand blender or food processor.

    After combining well, mix in chocolate chips and macadamia nuts by hand.

    Place mixture in prepared pan and bake in preheated oven for 20-25 minutes, or until set.
    Yield:
    12 servings
    Nutrition Tip
    Want to enjoy your sweet treats while getting in extra fiber and p...
  • Description: Ingredients:
    6 ounces nonfat plain Greek yogurt

    2 tablespoons unsweetened cocoa

    agave to taste
    Directions:
    Stir all ingredients in a small bowl until smooth.

    Optional: Place mixture in freezer for 30-45 minutes if you desire a frozen yogurt consistency.
    Yield:
    1 serving
    Nutrition Tip
    Besides being delicious, dark chocolate can also be healthy for you. It is a great source of flavonols, a type of antioxidant, that are helpful for overall health.

    With high concentrations of catechins and procyanidins, cocoa and chocolate products may have beneficial health effects against oxidative stress and chronic inflammation, both of which are common in cancer cases. This recipe is great for its delicious cacao and low added sugar.
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  • Description: Ingredients:
    1 (13.5 ounce) can chickpeas, canned, drained, rinsed

    4 tablespoons creamy peanut butter

    4 and 1/2 teaspoons maple syrup

    1 teaspoon vanilla extract

    1/2 teaspoon ground cinnamon

    1/4 teaspoon sea salt

    1 ounce (30 g) 120 stevia chocolate baking chips

    1 graham cracker, honey, chopped

    1 ounce peanuts, chopped
    Directions:
    Using a food processor, add all ingredients (except chocolate chips), process until smooth like regular cookie dough.

    Transfer mixture to a bowl and stir in chocolate chips.

    Rough chop peanuts and graham crackers.

    Roll the dough into tablespoon-size balls and roll in graham cracker and peanuts. Store in an air-tight container in the fridge or freezer.
    Yield:
    14 energy bites
    Nutrition Tip
    Peanuts originated in South America, but today peanut butter is an all-American staple. Despite its name, peanuts are not actually nuts. They grow in pods undergro...
  • Description: Ingredients:
    1/2 cup oats

    1/2 cup skim milk (or unsweetened almond milk)

    1 tablespoon unsweetened shredded coconut

    1 tablespoon chia seeds

    1 tablespoon honey

    1/2 cup mango, diced
    Directions:
    Combine oats, milk, coconut, chia seeds and mango. Cover and refrigerate overnight.

    Before serving, stir in honey and add more milk if needed.
    Yield:
    1 serving
    Nutrition Tip
    Chia seeds have a mild flavor so they can be incorporated easily into most dishes.

    Chia is rich in omega-3 fatty acids, fiber and manganese. When soaked in water, they form a gel and because they are rich in antioxidants, they can be stored dry for long periods of time without becoming rancid. Unlike flax seeds, they do not need to be ground up to be efficiently absorbed.

    Chia seeds provide a range of vitamins and minerals in each tablespoon: about 22% daily fiber, 6% daily iron, and 150% daily omega-3.
  • Description: Ingredients:
    3 ounces scallops

    1 cup broccoli

    1/2 cup onion

    1/2 cup yellow pepper

    1/2 cup carrots

    1 1/2 tablespoons olive oil

    1/3 cup cooked brown rice
    Directions:
    In a sauté pan, heat 3/4 tablespoon olive oil.

    Add scallops and heat until thoroughly cooked, flipping over once.

    Remove scallops from the pan and set aside.

    Add remaining oil to pan. Add vegetables. Cook for 2 minutes.

    Re-add the scallops to pan and heat for a remaining 2 minutes, or until all ingredients are at desired cooked appearance (longer cooking time will result in softer vegetables).
    Yield:
    1 serving
    Nutrition Tip
    As a low calorie, high protein food, scallops are a great option for weight management. They are also a good source of vitamins and minerals like magnesium, phosphorus, and zinc.

    Broccoli and peppers are rich in the antioxidant vitamin C, while the carrots are rich in vitamin A. These and...
  • Description: Ingredients:
    1 cup oat bran

    1 1/4 cup whole-wheat flour

    1 teaspoon baking soda

    1/2 teaspoon baking powder

    2 teaspoons ground cinnamon

    1/4 - 1/2 teaspoon ground ginger

    3 carrots

    8 ounces plain yogurt

    1/2 cup egg substitute

    1/2 cup unsweetened applesauce

    1/2 cup seedless raisins

    1/3 cup brown sugar

    1 teaspoon vanilla
    Directions:
    Preheat oven to 350 F.

    Spray 8 jumbo (or 12 regular) size muffin cups with vegetable oil cooking spray.

    Mix all the dry ingredients in a medium-sized bowl.

    Shred the carrots.

    In a larger bowl, mix the shredded carrots, yogurt, egg substitute, applesauce, raisins, brown sugar, vanilla, and walnuts until well mixed.

    With spoon, stir the dry mixture gently into the liquid, stirring until the flour is moistened. Do not over mix.

    Spoon into muffin pan.

    Bake for 30 minutes or until a toothpick inserted into the center ...
  • Description: Ingredients:
    1 (15 1/2 oz) can black beans, rinsed and drained

    1/2 cup olive oil

    2 large eggs

    1/4 cup unsweetened cocoa powder

    1/4 cup agave or maple syrup

    1 teaspoon vanilla extract

    1/2 cup mini chocolate chips, divided into two 1/4 cup portions

    1/3 cup white whole wheat flour

    1/2 teaspoon baking powder

    1 teaspoon canola, coconut, or walnut oil

    1/4 cup chopped walnuts
    Directions:
    Preheat oven to 350 degrees. Lightly grease 9" x 9" square baking pan with oil.

    In a blender, purée black beans in olive oil. Then add eggs, cocoa, agave/maple sugar, and vanilla. Melt half of the chocolate chips and add to the blender. Blend until smooth.

    In a small bowl, whisk together the flour and baking powder. Add to the blender and pulse until just incorporated.

    Stir in the remaining chocolate chips and pour into prepared pan. Sprinkle walnuts on top.

    Bake about 20 minutes, until surface ...