Whole Wheat Pancakes Recipe

Ingredients

1 cup whole wheat flour

1 tsp baking powder

1/2 tsp baking soda

1/8 tsp salt

1 egg, lightly beaten

1 cup low-fat buttermilk

2 tbsp honey

Directions

Whisk whole-wheat flour, baking powder, baking soda and salt in a medium bowl.

In a small bowl, combine egg, buttermilk and honey.

Make a well in dry ingredients and stir in egg and buttermilk mixture. Allow batter to rest for a few minutes.

Set a nonstick frying pan to medium-high heat. Drop batter by 1/4 cupfuls on to griddle or pan. Cook until the edges begin to dry and bubbles appear in the pancakes. Flip and cook for 1-2 minutes more.

(Makes 8 pancakes)

High Energy Oatmeal Recipe

Ingredients

1/3 cup oat bran

1/3 cup steel-cut oats

1/2 cup blueberries

1 scoop protein powder (vanilla)

1 tbsp whole flax seed

1/3 tsp cinnamon

1/2 tsp salt (if desired)

Preparation

Add oats and 3 cups of water to a large pot. Bring water to a boil, then reduce heat to a simmer and keep covered for 15 minutes. Next, add bran and flax seed. Simmer for 5 minutes and remove from heat. Add berries, cinnamon and protein powder. Stir and let stand for 3 minutes. Serve and enjoy!

Roasted Pepper & Turkey Sandwiches

Ingredients

2 tablespoons fat-free cream cheese, softened

1 tablespoon fat-free mayonnaise

1 tablespoon brown spicy mustard

1/8 teaspoon ground black pepper

1/4 cup chopped bottled roasted red bell peppers

2 tablespoon chopped green onions (including tops)

8 – 1 ounce slices of pumpernickel bread

3/4 pound thinly sliced smoked turkey breast

1/4 cup alfalfa sprouts

4 leaves of green leaf lettuce

Directions

Combine first four ingredients and stir until smooth. Stir in red bell peppers and green onions. Spread 1 slide of each bread slice evenly with cream cheese mixture. Top 4 bread slices evenly with turkey, sprouts and lettuce. Top with remaining bread slices. Cut in half and serve with pickle spears.

Easy Quinoa Salad

Ingredients

1 cup of quinoa

1 cup soy yogurt

1 avocado – cut into 1-inch cubes

1 apple – cut into 1-inch cubes

2 tbsp nutritional yeast (optional)

2 tbsp olive oil (or other oil)

1 tbsp sea salt

1 tbsp curry powder

1 tsp ginger powder

1 tbsp white pepper

1 tsp dried dill

Directions

Rinse quinoa. Soak for 10 minutes then rinse again and add to 2 1?2 cups boiling water. Reduce heat and simmer for 10-15 minutes (until all the water is absorbed). Transfer the quinoa to a large bowl and mix in the rest of the ingredients. Serve immediately or refrigerate for up to 24 hours.

How to Make a Spinach & Feta Omelet

Ingredients

6 egg whites

1 whole omega-3 egg

28 ounces (1 slice) feta cheese

1/2 cup mushrooms

1/4 onion

1 handful of spinach

4 oz smoked ham

Now to make it!

Preparation

Chop mushrooms and onions and saut in a lightly coated pan of olive oil. After 2-3 minutes add the whisked eggs into the pan and break up

the feta cheese and add the ham to the top on top. Cook on low while covered for 3-5 minutes. Remove from pan and enjoy!

Mediterranean Feta Cheese Dip

Ingredients

2 (8 ounce) packages fat free cream cheese, softened

1 (8 ounce) package regular or low fat feta cheese, crumbled

3 cloves garlic, peeled and minced

2 tablespoons chopped fresh dill

Directions

In a medium bowl, thoroughly blend cream cheese, feta cheese, garlic, and dill with an electric mixer. Cover the mixture, and refrigerate at least 4 hours. Best served with crackers or bread.

Plenty of Flavor in this Beef Tenderloin with Horseradish Sauce Dish

Ingredients

1 – 8 ounce carton fat-free sour cream

1/4 cup minced fresh Italian parsley leaves

1/4 cup prepared horseradish

1 teaspoon white wine Worcestershire sauce

1/8 teaspoon fresh ground black pepper

1 – 2 pound beef tenderloin

Cooking oil spray

1/2 teaspoon salt free lemon-herb seasoning (Mrs. Dash)

Directions

Combine sour cream, parsley, horseradish, Worcestershire sauce and black pepper in a bowl. Cover and chill for at least 1 hour.

Preheat oven to 500

Choco Nutter Butter Shake

Ingredients

1 cup chocolate milk

1/2 cup cottage cheese (2

2 tbsp natural omega-3 peanut butter

2 cup ice

Preparation

Add chocolate milk, peanut butter and cottage cheese to blender and blend on high for 1 minute. Add the ice and continue to blend on high for another 1-2 minutes. Serve and enjoy!

Slow Cooked Rump Roast

Ingredients

1/4 cup flour

1 teaspoon salt

1/4 teaspoon pepper

5 pound rump of beef

1 1/2 tablespoons olive oil

2 sweet onions, sliced

2 carrots, peeled and cubed

Herbs and other seasonings as desired (I like Tarragon)

1 cup liquid (1/2 wine and 12 beef broth)*

Other vegetables if desired (like potatoes or mushrooms)

Directions

Season the flour with the salt and pepper and pound the mixture into the meat. Brown meat on all sides in the hot oil. Add the onions, cover and cook over low heat 10 minutes. Add the carrots, herbs, seasonings and liquid. Cover tightly and simmer 3 1/2 – 5 hours, until meat is fork tender. Add desired vegetables during the last 20 or 30 minutes.

Grilled Veggies

Ingredients

1/3 cup balsamic vinegar

1 tbsp Dijon mustard

3 garlic cloves, minced

1 tsp fresh rosemary, chopped

1/4 cup extra-virgin olive oil

1 red onion

2 zucchini

2 yellow squash

12 oz asparagus, trimmed

1 roasted red bell pepper

1 1/2 cup lightly packed arugula, chopped

1 cup mixed baby greens

2 tbsp fresh parsley, chopped

Directions

In a medium bowl, whisk first 4 ingredients to make the dressing. Gradually add oil while stirring fast.

Heat barbecue or pan to medium high.

Brush onion, zucchini, yellow squash, and asparagus with 1/2 of the balsamic dressing. Grill or saute vegetables until just cooked through, turning occasionally.

Allow veggies cool slightly, then cut into small pieces and place in large bowl.

Add roasted bell pepper, arugula, and greens; toss with enough dressing to coat.

(Makes 4 Servings)