Tofu “Pancakes”

Makes: 1-2 Servings

Ingredients:

1 Cup Tofu
3 Tablespoons Whole Wheat Flour
2 Tablespoons Rice/Soy Milk
1/2 Tablespoon Vanilla
3/4 Tablespoon Baking Powder
3 Tablespoons Maple Syrup

Directions:

1) Crush Tofu in a bowl & mix with other dry ingredients.
2) Add wet ingredients & stir.
3) Spread batter on cookie sheet & cook at 375 for 25 minutes.
4) Add topping of your choice.

Healthy Banana Nut Muffins

Makes: 2 Dozen Muffins

4 Cups Whole Wheat Flour (for pastries)
1 Cup Natural Sugar or Sugar “In The Raw”
2 Cups Mashed Bananas
1 1/2 Cups Diced Walnuts
2 Teaspoons Baking Soda
4 Teaspoons Baking Powder
4 Tablespoons Vegetable Oil
1/2 Cup Soy/Rice Milk
2 Cups Soy Yogurt

Directions:

1) Preheat oven to 350.
2) Combine dry ingredients. Mix.
3) Stir in wet ingredients & mix.
4) Divide batter into 24 portions & add it to muffin holders.
5) Bake for 20 minutes or until a toothpick can be inserted
and removed cleanly.

Morning Pilaf

Makes: 1 Serving

Ingredients:

1 Cup Kashi Pilaf
1 Cup Natural Cranberry Juice or Milk Substitute
1 Cup Water
1/4 Cup Raisins
1/2 Cup Dried Fruit (your choice)

Directions:

1) Boil water.
2) Add Kashi Pilaf.
3) Simmer ingredients until water dissolves.
4) Add cranberry juice/milk substitute, raisins, and dried fruit.

Blueberry Pancakes

Makes: 10 pancakes

Ingredients:

1 Cup Whole Wheat Flour
1 and 1/2 Teaspoons Baking Powder
3/4 Cup Soy or Rice Milk
1/4 Teaspoon Salt
1/2 Cup Fresh Blueberries

Directions:

1) Combine dry ingredients in a bowl.
2) Mix in milk and blueberries.
3) Cook in a non-stick skillet.
4) Flip pancakes and cook until both sides are brown.

Chocolate Chip Pancakes

Makes: 2 Servings

Ingredients:

4 1/3 Cups Whole Wheat Flour
2 Tablepsoons Baking Powder
2 1/2 Cups Chocolate Chips
2 Egg Whites or Equivalent Amount of Egg Substitute
2-3 Cups Non-Fat Milk or Soy/Rice Milk

Directions:

1) Mix dry ingredients in a bowl.
2) Mix wet ingredients in a bowl.
3) Combine & mix wet & dry ingredients.
4) Pour 1/4 cup of batter at at time into a non-stick skillet and
cook until golden brown.

Oatmeal Raisin Pancakes

Makes: 2 Servings

Ingredients:

2 Tablepsoons Baking Powder
3 1/4 Cups Oatmeal
1 Cup Whole Wheat Flour
1 1/2 Tablespoons Nutmeg
2 1/4 Tablespoons Cinnamon
2 Egg Whites or Equivalent Amount of Egg Substitute
2 Cups Raisins
2-3 Cups Non-Fat Milk or Soy/Rice Milk

Directions:

1) Mix dry ingredients in a bowl.
2) Mix wet ingredients in a bowl.
3) Combine & mix wet & dry ingredients.
4) Pour 1/4 cup of batter at at time into a non-stick skillet and
cook until golden brown.

Tomato Basil Fritatta

Makes: 2-4 Servings

Ingredients:

1 2/3 Cup Sliced Onions
1 Cup Vegetable Broth or Water
1 Tablespoons Water
1 Diced Fresh Tomato
1/2 Teaspoon Black Pepper
1/2 Teaspoon Salt
5 Eggs or Equivalent Amount of Substitute
1/4 Cup Chopped Basil
4 Tablespoons Parmesan Cheese

Directions:

1) Add tomatoes, onions, salt, and pepper to non-stick skillet.
2) Saute in vegetable broth or water. Stir occassionally.
2) Add basil to mixture and continue to saute.
3) Mix in eggs and parmesan cheese.
4) Cook until everything is mixed and set.
5) Sprinkle more parmesan over the top (optional).

Fruit & Nut Granola

Makes: 15 Servings

Ingredients:

10 Cups Oats
1 1/2 Cups Raisins
1/2 Cup Dried Apricots – Diced
1/2 Cup Assorted Dried Fruit
1/4 Cup Chopped Dates
1 Tablespoon Vanilla
1 1/2 Teaspoon Cinnamon
1/2 Cup Apple Juice
1/4 Cup Honey
10 oz. Fruit Preserves (your choice)

Directions:

1) Mix dry ingredients in a bowl.
2) Mix wet ingredients in a bowl.
3) Pour wet ingredients over dry ingredients & mix.
4) Spray 2 cookie sheets with pam.
5) Spread ingredients over cookie sheets.
6) Bake at 400 for 20 minutes.
7) Stir occasionally.
Remove from oven & cool.

Scrambled Mexican Tofu

Makes: 3 Servings

Ingredients:

6 Cups Egg Whites
6 Tablespoons Soy Sauce
1/2 Teaspoon Black Pepper
1 Cup Diced Onions
1 Green Pepper – Diced
4 Tablespoons Green Chili
12 Tablespoons Fresh Chives
1 Lb. Soft Tofu
2 Fresh Tomatoes – Diced
5 Garlic Cloves – Minced

Directions:

1) Mix egg whites, soy sauce, tofu (crumbled), and black pepper in
a bowl.
2) Cook onions, garlic, tomatoes, chili, and chopped pepper in
a non-stick skillet.
3) Add egg mixture to skillet and scramble until cooked.

Pancakes (lowfat)

Makes: 2 Servings

Ingredients:

8 Egg Whites
2 Tablespoons Molasses
2 1/2 Teaspoons Vanilla
4 Tablespoons wheat flour
4 Teaspoons Natural Sugar or “Sugar In The Raw”
1/2 Cup Oatmeal
2 Teaspoons Cinnamon

Directions:

1) Mix dry ingredients in a bowl.
2) Add wet ingredients & mix.
3) Cook in a non-stick skillet until golden brown.