If you want to add a little substance to your pancake add some oatmeal. It tastes great, just adds a little crunch and fills you up a lot quicker.

Ingredients:
1 egg or ¼ cup egg substitute
1 1/4 c. buttermilk
2 tbsp. Canola oil
1 c. whole wheat flour
1 tsp. Brown sugar
1 tsp. baking powder
1 tsp. Baking soda
1/2 c. oats (can be thick cut, regular, quick)

Directions:
1. Beat egg, add milk and oil. Sift all purpose flour, sugar, baking powder and soda; add along with whole wheat flour and oats to liquid. Mix just until mixed.  Heat lightly greased fry pan over medium heat.  Add 1/3 cup batter per pancake.  When you start to see little bubbles flip pancake over and continue to cook until cooked through.   Great with berries or chocolate chips.
Servings: 6

I have yet to find a store bought whole wheat pancake mix that is good. Making them from scratch is a piece of cake and tastes great too. This recipe is great if you add a few blueberries.  The picture here has chocolate chips (my kids favorite).

Ingredients:
1 cup whole wheat flour
2 tablespoons brown sugar
2 teaspoons baking powder
1 egg or ¼ cup egg substitute
1 cup skim milk
2 tablespoons canola oil
2 tablespoons vanilla exract

Directions:
1. In large bowl add all ingredients and mix until well blended.
2. Heat lightly oiled frying pan on medium heat. Pour 1/3 cup batter onto pan. Cook until you start to see little bubbles than flip. Cook until browned on both sides.
Servings: 6

If you want to add a little substance to your pancake add some oatmeal. It tastes great, just adds a little crunch and fills you up a lot quicker.

Ingredients:
1 egg or ¼ cup egg substitute
1 1/4 c. milk
2 tbsp. Canola oil
1 c. whole wheat flour
1 tsp. Brown sugar
2 tsp. baking powder
1/2 c. oats (can be thick cut, regular, quick)

Directions:
1. Beat egg, add milk and oil. Sift whole wheat flour, sugar and baking powder add along with oats to liquid. Mix just until mixed.  Heat lightly greased fry pan over medium heat and add 1/3 cup batter per pancake.   Good with berries or chocolate chips.
Servings: 6

Here is a very simple, easy, casserole dish. Pasta and veggies topped with chicken and a cream of mushroom sauce.

Ingredients:
2 boneless, skinless chicken breast halves
¾ cup bread crumbs
1 egg beater
½ tablespoon olive oil
1 ½ cups broccoli
1 cup mushrooms
1 can low sodium cream of mushroom soup
½ cup milk
1 cup fat free mozzarella cheese
1 teaspoon garlic salt
1 tablespoon Italian seasoning
4 ounces whole wheat egg noodles (or 2 servings of any whole wheat pasta)

Directions:
1. Preheat oven to 375 degrees. Cook pasta according to package directions. Steam vegetables. Coat chicken in egg then in bread crumbs. Place in fry pan with ½ tablespoon olive oil and brown both sides.
2. In small bowl combine cream of mushroom, milk, cheese, garlic salt and Italian seasoning. Blend well.
3. Place pasta in small baking dish and top with vegetables. Cover with ¾ of the sauce and stir just to cover everything. Place chicken breast on top and cover with remaining sauce. Place in oven and bake for 25 to 30 minutes.
Servings: 2

If you are like me and like to have a little something sweet after dinner, these will do the trick.  It is possible to make healthy desserts or at least healthier.  There is no reason to deprive yourself of sweet treats but it can’t hurt to try and make them a little healthier.

Ingredients:
½ cup applesauce
¼ cup canola oil
½ cup egg beaters
2 organic eggs
1 (15 ounce) can pumpkin puree
2 cups whole wheat flour
2 teaspoons baking powder
½ teaspoon baking soda
1 teaspoon ground cinnamon
½ teaspoon ground nutmeg

Frosting:
1 (8 ounce) package 1/3 less fat cream cheese
½ cup light brown sugar
1 tablespoon honey
1 tablespoon vanilla
1 tablespoon “I can’t believe it’s not butter”

Directions:
1. Preheat oven to 350 degrees. In large bowl combine applesauce, oil and eggs. Blend well then add pumpkin, mix until combined. In small bowl mix dry ingredients well then slowly mix into the pumpkin mixture. Grease 9×13 inch baking dish and add pumpkin mixture. Bake for about 30 minutes or until you insert a toothpick and it comes out clean.
Cool completely before frosting.
2. Frosting: In large blender combine all ingredients and blend well. Make sure the cream cheese is farely soft before blending.

When I first decided to try making a whole wheat angel food cake I thought “there is no way this will taste good” but I decided to try it anyways. The only way my husband will even try my desserts is if they are made with 100% whole wheat flour. Most recipes call for ½ whole wheat and ½ white but it can’t hurt to attempt making anything 100% whole wheat. So I finished baking my whole wheat angel food cake and it looked just a little darker than other cakes I have made. After topping with home made whipped cream and blueberries I tasted it and it melted in my mouth. I was so excited it was the best angel food cake I have ever made. The nutmeg and cinnamon really added a nice touch. So please, even if you are skeptical, give this recipe a try. You will enjoy and I would love to get some feed back.

Ingredients:
1 ¾ cup egg whites (about 12 eggs)
1 ½ teaspoons cream of tartar
1 ½ cups white sugar
1 cup whole wheat flour
½ teaspoon cinnamon
½ teaspoon nutmeg
½ teaspoon vanilla
½ teaspoon almond extract

Directions:
1. Separate egg whites from yolk and let set until they reach room temperature (about 1 hour).
2. Preheat oven to 375 degrees F. In large mixer beat egg whites and cream of tartar until soft peaks form. Slowly add ¾ cup sugar and beat until stiff peaks form. Blend in vanilla and almond.
3. Sift 1 cup whole wheat flour. Remeasure 1 cup flour from sifted flour and discard any excess flour. Sift remaining ¾ cup sugar, cinnamon and nutmeg with sifted flour. Repeat 2 more times. Sift this mixture a little at a time into the egg white mixture and fold. Continue folding the flour mixture into the egg white mixture until completely combined. Make sure to fold and not to stir, you want the egg whites to remain as fluffy as possible. Place batter into ungreased tube pan and bake for about 30 minutes. Serve with homemade whipped topping and your berry of choice.
Servings: 12

Nutritional Facts (per serving):
150.41 total Calories; 1 Calorie from fat; 55mg Sodium; 32.9g Carbohydrates; 1.3g Fiber; 25.2g Sugar; 4.68g Protein.

* Nutritional facts are for food cake alone.  Does not include whipped cream and blueberries.

If you just want a quick chicken dish this is a great alternative to shake and bake chicken.  The almonds are healthier and more flavorful.  Using the barbecue sauce mixture instead of egg adds some great flavor to this dish.

Ingredients:
4 skinless boneless chicken breast halves
1 2.25 ounce bag unsalted almonds or 2/3 cup
1 slices whole wheat bread
½ plain fat free yogurt
¼ barbecue sauce

Directions:
1. Preheat oven to 375. Lightly oil 9×13 baking dish.
2. Mix yogurt and barbecue sauce together and place on a plate. Place almonds and whole wheat bread into food processor and process for about 30 seconds. Place mixture on another plate.
3. Dip chicken breasts into yogurt mixture first then into bread and almond mixture. Place in baking pan and bake for about 30 minutes, turning once.
Servings: 4

Nutritional Facts (per serving):
244.87g Calories; 99.75g Calories from fat; 10.625g total fat; 1g saturated fat; 56025mg Cholesterol; 164.5mg Sodium; 10.125g Carbohydrates; 1.875g Fiber; 4.125g Sugar; 27g Protein.

Try this orange and maple glazed chicken served over brown rice with avacados, cucumber and tomatos.  If you have a sweet tooth this recipe is for you.

Ingredients:
4 boneless skinless chicken breast halves
¾ cup orange juice
½ cup maple syrup
¼ dry white wine
2 avacados
1 cup chopped cherry tomatoes
½ cup chopped cucumber
1 teaspoon cilantro
1 cup uncooked brown rice
2 ¼ cups water

Directions:
1. In large saucepan add rice and water. Bring to a boil then reduce to low, cover and simmer for about 45 minutes.
2. Cube chicken and place into large fry pan. Add a 3 tablespoons water and cover. In small sauce pan add orange juice, maple syrup and wine. Bring to boil then simmer. When chicken is almost cooked through drain any excess water and add maple-orange mixture to pan. Leave uncovered and cook for another 5 to 10 minutes.
3. Seed and peel avacado. Chop into small pieces and place in bowl with tomatoes, cucumber and cilantro. Stir to combine.
4.   On each plate place a serving of brown rice (about ¾ cup). Over rice spread ¼ of salsa on each plate and on top of that ¼ chicken. You can also add a little of the maple orange mixture on top for a little extra sweetness if you desire.
Servings: 4

Peanut sauce is a great alternative to pasta with regular tomato sauce and very tasty too.  This dish is low-calorie, high-protein and has all the major food groups combined.  Try this healthy combination you won’t be disappointed.

Ingredients:
4 boneless, skinless chicken breast halves
1 tablespoon olive oil
¼ cup water
½ cup zucchini
½ cup summer squash
½ cup broccoli
½ cup mushrooms
½ cup asparagus
8 ounces whole wheat spaghetti or any whole wheat pasta

Peanut Sauce:
½ cup organic chicken broth
1/3 cup hoisen sauce
1/3 cup all natural creamy peanut butter (I use Smuckers)
2 tablespoons organic ketchup
2 tablespoons rice vinegar
1 tablespoon minced garlic
1 tablespoon ginger
¼ teaspoon cayenne pepper (optional)

Directions:
1. Place vegetables in steamer. Steam until cooked through. Takes about 20 minutes.
2. Fill medium sized pot with water for pasta. Bring to boil, add pasta and boil for 10-12 minutes or according to package directions.
3. Dice chicken into small pieces and place into large frying pan. Add one tablespoon olive oil and ¼ cup water to pan. Cover and fry for about five minutes then remove cover and fry until cook through and lightly browned.
4. Peanut sauce: In small sauce pan add garlic and ginger cook over medium heat. Saute for about one minute. In small bowl combine all other ingredients, mix well and add to sauce pan. Cook over medium to high heat until sauce bubbles then reduce heat to low. Cook for about 4 or 5 minutes.
5. Put 1 serving of pasta on each plate. Top with vegetables and chicken. Add peanut sauce and mix to cover all the food.
Servings: 4

Nutritional Facts (per serving):
513.62 Total Calories; 138.87 calories from fat; 15.5g total fat; 2.75g Saturated fat; 55mg Cholesterol; 744.12mg Sodium; 62.575g Carbohydrates; 1.875g Fiber; 14.5g Sugar; 34.375g Protein.

I cannot even put into words how great these fritters taste. They are kind of like a zucchini pancake. The sauce is healthy and flavorful. If you cannot find the nasoya you can simply leave it out and the sauce will still be great.

Ingredients:
1 large Zucchini
½ cup whole wheat four
½ teaspoon garlic salt
1 egg or ¼ cup egg beaters
1 or 2 tablespoons olive oil

Dill Sauce
¼ cup nasoya (a healthier mayo)
1 teaspoon Dijon mustard
1 teaspoon dried dill
¼ cup greek or plain yogurt

Directions:
1. Grate zucchini and squeeze out any excess water, or use paper towel to get rid of water. Add flour, egg and garlic salt. Mix well. Heat large fry pan over medium heat and add 1 tablespoon olive oil. Take ¼ cup zucchini mixture and place in fry pan. Flatten so it is about ¼ inch thick. Repeat with the rest of batter. Cook for a few minutes then flip. Cook until they are golden on both sides. Add the other tablespoon of oil if necessary For dill sauce mix all ingredients together and serve as a dipping sauce.
Servings: 2