nonstick cooking spray
1/4 cup (1/2 stick) unsalted butter
1/2 cup brown sugar, firmly packed
1 large egg
1/2 cup canned pumpkin puree
1 teaspoon freshly grated ginger root
1 cup all purpose flour
1/4 teaspoon baking soda
1 teaspoon baking powder
1/4 teaspoon salt
1/4 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon ground allspice
1/3 cup low-fat buttermilk
1/2 cup minced crystallized ginger

Serving Size 1 muffin

Amount Per Serving

Calories 137

Total Fat 4 g

Saturated Fat 3 g

Protein 2 g

Total Carbohydrate 23 g

Dietary Fiber 1 g

Sodium 126 mg

Percent Calories from Fat 28%

Percent Calories from Protein 6%

Percent Calories from Carbohydrate 67%

1. Preheat the oven to 350°F and spray 12 muffin tins with nonstick spray.

2. Place the butter in a mixing bowl and beat at high speed with an electric mixer for 30 seconds. Gradually add the sugar and continue to beat until the mixture is very fluffy.

3. Add the egg and mix on low speed to combine. Add the pumpkin puree and grated ginger root and mix again.

4. Sift the flour, baking soda, baking powder, salt, cinnamon, nutmeg and allspice together.

5. Fold in half of the flour mixture. Stir in the buttermilk. Fold in the

remaining flour mixture and the crystallized ginger. The batter should be smooth, but be careful to not over mix.

6. Fill the prepared tins halfway with the batter. Bake until the muffins are golden brown and a toothpick inserted into the center of a muffin comes out clean, about 25 minutes.

7. Transfer the muffin tins to a wire rack and cool for 10 minutes before removing the muffins.

For the granola:

2 cups rolled oats

1/4 cup sliced almonds

1/4 cup honey

1/4 cup molasses

2 tablespoons water

1 1/2 tablespoons vegetable oil

1/4 teaspoon cinnamon

3/4 cup raisins

For the cranberry sauce:

1 cup fresh cranberries

juice of 1/2 lemon

sugar (2-4 tablespoons, to taste)

For the parfaits:

4 cups plain, nonfat yogurt

2 cups fresh, diced apples, (tossed in 2 Tbs. lemon juice)

8 tall parfait glasses

Serving Size 1 parfait

Amount Per Serving

Calories 333

Total Fat 6 g

Saturated Fat 1 g

Protein 10 g

Total Carbohydrate 67 g

Dietary Fiber 5 g

Sodium 75 mg

Percent Calories from Fat 14%

Percent Calories from Protein 11%

Percent Calories from Carbohydrate 75%

For the granola:

1. Heat the oven to 375°F.

2. Combine the oats and almonds in a medium bowl.

3. In a small saucepan combine the honey, molasses, water, vegetable oil and cinnamon and heat through, stirring for about one minute. Pour over the oat mixture and stir to blend.

4. Spread the granola onto a baking sheet and toast, stirring every 10 minutes until golden-crisp, about 30 minutes.

5. Remove from the oven and add the raisins. Cool completely before serving.

6. The granola can be made ahead and stored in an airtight container for up to three weeks in the refrigerator or at room temperature.

For the cranberry sauce:

1. Puree the berries in a blender with the lemon juice. Blend in the sugar by the tablespoonful, tasting after each addition, until the desired degree of sweetness is reached.

2. Strain through a fine strainer, pressing with a rubber spatula to release the juices.

For the parfaits:

1. Layer the granola, apples and yogurt and drizzle with cranberry sauce.

1/2 cup cranberry juice

1/2 cup seltzer water

1/2 cup raspberry sherbet

Serving Size 1 1/2 cups
Amount Per Serving

Calories 182

Total Fat 0 g

Saturated Fat 0 g

Protein 0 g

Total Carbohydrate 45 g

Dietary Fiber 0 g

Sodium 18 mg

Percent Calories from Fat 1%

Percent Calories from Protein 0%

Percent Calories from Carbohydrate 99%

1. Pour the cranberry juice and seltzer water into a tall glass.

2. Place the glass on a saucer to catch any overflow. Add the sherbet and let it fizz.

1 teaspoon olive oil

1/2 cup diced tomatoes

4 large eggs

salt to taste

freshly ground black pepper

2 tablespoons chopped dill

Serving Size 1 egg
Amount Per Serving

Calories 137

Total Fat 10 g

Saturated Fat 3 g

Protein 10 g

Total Carbohydrate 2 g

Dietary Fiber 0 g

Sodium 249 mg

Percent Calories from Fat 65%

Percent Calories from Protein 28%

Percent Calories from Carbohydrate 6%

1. Heat the oil in a 8" non-stick frying pan over medium-high heat.

2. Add the tomatoes to the pan and cook for about 2 minutes. Remove the tomatoes and drain them. Wipe the pan clean so that it can be reused for the eggs.

3. Whisk the eggs with the salt and pepper until well blended.

4. Pour the eggs and tomatoes into the frying pan and stir constantly over low heat with a rubber spatula. When the eggs begin to get firm, add the dill and continue stirring.

5. When the eggs have reached the desired degree of doneness, put them on warm plates and serve immediately.

3 teaspoons olive oil 2 cups spinach, washed, tough stems removed

salt to taste

freshly ground black pepper

4 large eggs

6 large egg whites

1 cup finely crumbled feta cheese

2 teaspoons fresh, chopped oregano

1/2 cup chopped onions

6 small potatoes, cooked and halved

Serving Size 1 slice
Amount Per Serving

Calories 153

Total Fat 8 g

Saturated Fat 3 g

Protein 12 g

Total Carbohydrate 25 g

Dietary Fiber 5 g

Sodium 359 mg

Percent Calories from Fat 44%

Percent Calories from Protein 31%

Percent Calories from Carbohydrate 44%

1. Heat 2 teaspoons of olive oil in a skillet over medium-high heat. Add the spinach and season with salt and pepper. Toss quickly until leaves are barely wilted, about 30 seconds. Remove from heat, drain and set aside.

2. Whisk the eggs, egg whites, cheese, oregano, salt and pepper together until thoroughly combined.

3. In an 8" or 10"ovenproof, nonstick skillet, heat the remaining teaspoon of olive oil over medium heat. Add the onion and cook until soft and translucent, about 5 minutes.

4. Turn the heat to low, and add the spinach and halved potatoes (cut side down).

5. Add the egg mixture (do not stir) and cook over low heat until the eggs are set, about 15 to 20 minutes. Meanwhile, preheat the broiler.

6. Place the skillet under the broiler for 30 to 45 seconds to finish cooking the top of the frittata.

For the cherry sizzle:

1 1/2 teaspoons olive oil

3 cups cherries, pitted and halved

1/2 cup maple syrup

For the whole wheat griddle cakes:

1/2 cup whole wheat flour

1/2 cup all-purpose flour

2 teaspoons baking powder

1/2 teaspoon salt

2/3 cup skim milk

1 large egg

1 tablespoon canola oil

2 tablespoons honey

Serving Size 3 small cakes

topped with cherry sizzle

Amount Per Serving

Calories 265

Total Fat 5 g

Saturated Fat 1 g

Protein 7 g

Total Carbohydrate 48 g

Dietary Fiber 4 g

Sodium 376 mg

Percent Calories from Fat 17%

Percent Calories from Protein 10%

Percent Calories from Carbohydrate 72%

Prepare the cherry sizzle:

1. In a small skillet, melt the butter over medium heat. Add the fruit and cook until the cherries begin to soften slightly, about 2 to 3 minutes.

2. Add the maple syrup and bring to a boil. Set aside and keep warm.

For the whole wheat griddle cakes:

3. Mix the flours, baking powder and salt in a bowl. (This can be done the night before and kept covered on the counter.)

4. Lightly beat the milk, egg, oil and honey together.

5. Add the liquid ingredients all at once to the flour mixture. Stir with a wooden spoon until just moistened. Do not over mix, a few lumps are fine.

6. Warm a lightly greased griddle pan over medium heat. The pan is ready when a few drops of water sprinkled on the griddle form fast-moving bubbles.

7. Pour batter onto the griddle: 1/8 cup for small or 1/4 cup for large pancakes. When the tops of the pancakes are covered with holes and the bottoms are golden brown, flip to brown the other side.

8. Serve the griddle cakes topped with the cherry sizzle.

1/2 cup butter, unsalted

2 large eggs

nonstick cooking spray

1 cup brown sugar, firmly packed

1 cup canned pumpkin puree

1 teaspoon freshly grated ginger root

2 cups flour

1/2 teaspoon baking soda

2 teaspoons baking powder

1/2 teaspoon salt

1/2 teaspoon ground cinnamon

1/2 teaspoon ground nutmeg

1/2 teaspoon allspice

1/2 cup low-fat buttermilk

Nutrition Facts

Serving Size 1 slice
Amount Per Serving

Calories 125

Total Fat 4 g

Saturated Fat 2 g

Protein 2 g

Total Carbohydrate 20 g

Dietary Fiber 0 g

Sodium 139 mg

Percent Calories from Fat 30%

Percent Calories from Protein 6%

Percent Calories from Carbohydrate 64%

1. Remove the butter and the eggs from the refrigerator to allow them to come to room temperature. Preheat the oven to 350°F and coat two 9" loaf pans with nonstick spray.

2. Place the butter in a mixing bowl and beat at high speed with an electric mixer for 30 seconds. Gradually add the sugar and continue to beat until the mixture is pale yellow and very fluffy.

3. On low speed, add the eggs one at a time. Add the pumpkin puree and ginger and mix again.

4. Sift the flour, baking soda, baking powder, salt, cinnamon, nutmeg and allspice together.

5. Fold in half of the flour mixture. Stir in the buttermilk. Fold in the rest of the flour mixture. The batter should be smooth, be careful to not overmix.

6. Pour the batter into the prepared pans.

7. Bake until the loaves are golden brown and set in the center, about 40 to 45 minutes. Check for doneness by inserting a paring knife into the center of each bread; if the blade comes out dry, the bread is done.

one prepared, frozen 9-inch pie crust

1/4 cup grated Gruyere cheese

20 basil leaves

2 tablespoons olive oil

1 clove garlic, finely chopped

salt to taste

freshly ground black pepper

1 small zucchini, sliced

1/8-inch thick

3 small plum tomatoes,

sliced 1/8-inch thick

Nutrition Facts

Serving Size 1 slice (1/6 of tart)

Amount Per Serving

Calories 190

Total Fat 13 g

Saturated Fat 3 g

Protein 4 g

Total Carbohydrate 15 g

Dietary Fiber 1 g

Sodium 328 mg

Percent Calories from Fat 62%

Percent Calories from Protein 7%

Percent Calories from Carbohydrate 30%

1. Preheat the oven to 350°F. Prick the piecrust with a fork several times and bake until golden brown, according to the directions on the package.

2. Chop 10 of the basil leaves. Mix together with the oil, garlic, salt and pepper.

3. Sprinkle the cheese on the bottom of the pie shell. Arrange the remaining 10 whole basil leaves on top of the cheese.

4. Brush each slice of zucchini and tomato with the basil-garlic oil. Arrange the zucchini and tomato slices

alternately, overlapping by half, in a single layer in the pie shell. Brush the entire layer again with the basil-garlic oil.

5. Bake until the vegetables are warmed, about 8 to 10 minutes. Serve warm.

Ingredients

2 cups all-purpose flour

3/4 cup wheat germ

1 1/2 teaspoons baking powder

1/2 teaspoon baking soda

2 large eggs

1 cup 2% milk

2/3 cup maple syrup

1/4 cup canola oil

Nutrition Facts

Serving Size 1 slice

Amount Per Serving

Calories 211

Total Fat 7 g

Saturated Fat 1 g

Protein 6 g

Total Carbohydrate 33 g

Dietary Fiber 2 g

Sodium 105 mg

Percent Calories from Fat 28%

Percent Calories from Protein 10%

Percent Calories from Carbohydrate 61%

1. Grease a 9" x 5" loaf pan. Preheat the oven to 350°F.

2. In a medium bowl, combine the flour, wheat germ, baking powder and baking soda.

3. In a separate bowl, combine the eggs, milk, syrup and oil.

4. Combine the dry and liquid ingredients, mixing well. Pour the batter into the prepared pan. Bake for 40 to 45 minutes, or until a knife inserted in the center of a loaf comes out dry.

1/2 cup sliced mushrooms

4 tablespoons diced Vidalia onion

4 large eggs

salt to taste

freshly ground black pepper

2 tablespoons chopped dill

Nutrition Facts

Serving Size 1 egg

Amount Per Serving

Calories 81

Total Fat 5 g

Saturated Fat 1 g

Protein 7 g

Total Carbohydrate 2 g

Dietary Fiber 0 g

Sodium 149 mg

Percent Calories from Fat 56%

Percent Calories from Protein 34%

Percent Calories from Carbohydrate 10%

Substitute 4 egg whites for 2 of the whole eggs.

1. Heat the oil in a 8" non-stick frying pan over medium-high heat.

2. Add the mushrooms and onions to the pan and cook for about 2 minutes. Remove the vegetables and set aside. Wipe the pan clean so that it can be reused for the eggs.

3. Whisk the eggs with the salt and pepper until well blended.

4. Pour the eggs and vegetables into the frying pan and stir constantly over low heat with a rubber spatula. When the eggs begin to get firm, add the dill and continue stirring.

5. When the eggs have reached the desired degree of doneness, put them on warm plates and serve immediately.

1 teaspoon butter

2 cups pitted, peeled and sliced peaches

1/2 cup maple syrup

dash nutmeg

Nutrition Facts

Serving Size about ½ cup

Amount Per Serving

Calories 135

Protein 0 g

Total Carbohydrate 32 g

Dietary Fiber 1 g

Soluble Fiber 0 g

Insoluble Fiber 1 g

Sugar 30 g

Total Fat 1 g

Saturated Fat 1 g

Monounsaturated Fat 0 g

1. In a small skillet, melt the butter over medium heat. Add the fruit and cook until it begins to soften slightly, about 2 to 3 minutes.

2. Add the maple syrup and nutmeg. Bring to a boil, then pour over pancakes.

1/2 cup sliced, fresh strawberries

1/4 cup maple syrup

dash of nutmeg

Nutrition Facts

Serving Size about ¼ cup

Amount Per Serving

Calories 126

Protein 0 g

Total Carbohydrate 30 g

Dietary Fiber 1 g

Soluble Fiber 0 g

Insoluble Fiber 1 g

Sugar 27 g

Total Fat 1 g

Saturated Fat 1 g

Monounsaturated Fat 0 g

1. In a small skillet, melt the butter over medium heat. Add the fruit and cook until it begins to soften slightly, about 2 to 3 minutes.

2. Add the maple syrup and nutmeg. Bring to a boil and take off the heat.

For breakfast, serve over French Toast or Griddle Cakes; for dessert, serve over low-fat ice cream or frozen yogurt.

1 cup rolled oats

1/2 cup skim milk

1/3 cup dried cranberries

3 tablespoons chopped walnuts

Nutrition Facts

Serving Size 2 ounces

Amount Per Serving

Calories 154

Protein 6 g

Total Carbohydrate 23 g

Dietary Fiber 3 g

Soluble Fiber 1 g

Insoluble Fiber 1 g

Sugar 8 g

Total Fat 5 g

Saturated Fat 0 g

Monounsaturated Fat 0 g

1. Place the oats in a bowl. Add the milk. Cover and refrigerate overnight.

2. Stir in the cranberries and walnuts when ready to serve.

1 cup all-purpose flour

1/2 teaspoon baking soda

1/2 teaspoon salt

2/3 cup buttermilk

1 large egg

2 tablespoons melted butter

2 tablespoons honey

Nutrition Facts

Serving Size 3 small cakes

Amount Per Serving

Calories 185

Protein 5 g

Total Carbohydrate 28 g

Dietary Fiber 1 g

Soluble Fiber 0 g

Insoluble Fiber 0 g

Sugar 9 g

Total Fat 6 g

Saturated Fat 3 g

Monounsaturated Fat 2 g

1. Mix the flour, baking soda and salt in a bowl. (This can be done the night before and kept covered on the counter.)

2. Lightly beat the buttermilk, egg, butter and honey together.

3. Add the liquid ingredients all at once to the flour mixture. Stir with a wooden spoon until just moistened. Do not over mix, a few lumps are fine.

4. Warm a lightly greased griddle pan over medium heat. The pan is ready when a few drops of water sprinkled on the griddle form fast-moving bubbles.

5. Pour batter onto the griddle: 1/8 cup for small or 1/4 cup for large pancakes. When the tops of the pancakes are covered with holes and the bottoms are golden brown, flip to brown the other side. Keep warm in the oven.

6. Serve with fresh fruit jams such as: Nectarine Jam or Black Raspberry Jam or Strawberry Jam

4 cups strawberries

2 tablespoons lemon juice

1 package powdered fruit pectin

1 1/2 cups honey

Nutrition Facts

Serving Size 1 tablespoon

Amount Per Serving

Calories 30

Protein 0 g

Total Carbohydrate 8g

Dietary Fiber 0 g

Soluble Fiber 0 g

Insoluble Fiber 0 g

Sugar 7 g

Total Fat 0 g

Saturated Fat 0 g

Monounsaturated Fat 0 g

1. Mix the strawberries, lemon juice and pectin in a heavy-bottomed, stainless-steel pot.

2. Bring to a boil over high heat. Stir in the honey.

3. Return to a boil and stir slowly for 10 to 12 minutes. The mixture will resemble a thick syrup when done. Let cool, then pour into a storage container, cover and refrigerate.

1/2 teaspoon butter

1/2 cup blueberries

1/4 cup maple syrup

dash of nutmeg

Nutrition Facts

Serving Size about 1/4 cup

Amount Per Serving

Calories 134

Protein 0 g

Total Carbohydrate 32 g

Dietary Fiber 1 g

Soluble Fiber 0 g

Insoluble Fiber 0 g

Sugar 25 g

Total Fat 1 g

Saturated Fat 1 g

Monounsaturated Fat 0 g

1. In a small skillet, melt the butter over medium heat. Add the fruit and cook until it begins to soften slightly, about 2 to 3 minutes.

2. Add the maple syrup and nutmeg. Bring to a boil and take off the heat.

Substitute an equal amount of peeled, sliced apples or pears for the blueberries and add 2 tablespoons chopped walnuts.

For breakfast, serve over French Toast or Griddle Cakes; for dessert, serve over

low-fat ice cream or frozen yogurt.

1 teaspoon butter

4 firm, tart apples, peeled, cored and sliced

pinch of ground cinnamon (optional)

Nutrition Facts

Serving Size 1 apple

Amount Per Serving

Calories 89

Protein 0 g

Total Carbohydrate 22 g

Dietary Fiber 5 g

Soluble Fiber 0 g

Insoluble Fiber 0 g

Sugar 16 g

Total Fat 1 g

Saturated Fat 1 g

Monounsaturated Fat 0 g

1. Melt the butter in a skillet over medium heat.

2. Add the sliced apples and the cinnamon.

3. Saute until the apples are soft. Serve with poultry, pork or pancakes.

Substitute pears for apples, and season with fresh black pepper instead of cinnamon.

Add 1 tablespoon of dried cranberries in Step 2 for a festive touch.

2 cups water

2 cups skim milk

1 cup hominy

1 pinch salt

2 teaspoons butter, unsalted

1 large tart apple, diced

1/2 teaspoon ground cinnamon

1 tablespoon brown sugar

Nutrition Facts

Serving Size about 3/4 cup

Amount Per Serving

Calories 124

Protein 6 g

Total Carbohydrate 24 g

Dietary Fiber 3 g

Soluble Fiber 0 g

Insoluble Fiber 1 g

Sugar 14 g

Total Fat 2 g

Saturated Fat 1 g

Monounsaturated Fat 0 g

1. Bring the water and milk to a boil in the top of a double boiler, then stir in the hominy and add a dash of salt. Cook on top of the double boiler, stirring constantly, until the grits thicken, about 5 minutes. (If not using a double boiler, cook in a saucepan over very low heat for about the same amount of time.)

2. Cover, and cook until the grits are tender, about 1 hour. (If the grits get too thick, just add water to thin them.) Stir in the butter, apple, and cinnamon. Sprinkle with brown sugar. Serve hot.

2 cups skim milk

1 cup hominy

1 pinch salt

2 teaspoons butter

2 tablespoons chopped pecans

1 tablespoon brown sugar

Nutrition Facts

Serving Size about 3/4 cup

Amount Per Serving

Calories 128

Protein 6 g

Total Carbohydrate 19 g

Dietary Fiber 3 g

Soluble Fiber 0 g

Insoluble Fiber 0 g

Sugar 10 g

Total Fat 4 g

Saturated Fat 1 g

Monounsaturated Fat 2 g

1. Bring the water and milk to a boil in the top of a double boiler, then stir in the hominy and add a dash of salt. Cook on top of the double boiler, stirring constantly, until the grits thicken, about 5 minutes. (If not using a double boiler, cook in a saucepan over very low heat for about the same amount of time.)

2. Cover, and cook until the grits are tender, about 1 hour. (If the grits get too thick, just add water to thin them.) Stir in the butter and pecans. Sprinkle with brown sugar. Serve hot.