Healthy Carrot Cake Cookies

Healthy Carrot Cake Cookies

Prep time: 20 minutes
Cooking time: 15 minutes
Makes: 48 cookies
Serving Size 2 cookies

Ingredients

1⁄2 cup packed brown sugar
1⁄2 cup sugar
1⁄2 cup oil
1⁄2 cup applesauce or fruit puree
2 eggs
1 teaspoon vanilla
1 cup flour
1 cup whole wheat flour
1 teaspoon baking soda
1 teaspoon baking powder
1⁄4 teaspoon salt
1 teaspoon ground cinnamon
1⁄2 teaspoon ground nutmeg
1⁄2 teaspoon ground ginger
2 cups old fashioned rolled oats (raw)
1 1⁄2 cups finely grated carrots (about 3 large carrots)
1 cup raisins or golden raisins

Directions

1. Heat oven to 350 degrees.
2. In a large bowl, mix sugars, oil, applesauce, eggs, and vanilla thoroughly.
3. In a separate bowl, stir dry Ingredients together.
4. Blend dry Ingredients into wet mixture. Stir in raisins and carrots.
5. Drop by teaspoonfuls on greased baking sheet.
6. Bake 12 to 15 minutes until golden brown.
7. Store in airtight container.

Beef Barley Soup

Beef Barley Soup

Prep time: 15 minutes
Cooking time: 45 minutes
Makes: 14 cups
Serving Size 1 cup

Ingredients

1 pound lean ground beef (15% fat or less)
1 large carrot, diced, about 1 cup
1 small onion, diced, about 1 cup
2 stalk celery, diced, about 1 cup
2 cloves garlic, finely chopped or 1/2 teaspoon garlic powder
8 cups water
2 teaspoons beef bouillon
1 can (14.5 ounce) diced tomatoes with juice
1 cup uncooked barley
1⁄2 teaspoon pepper

Directions

1. In large sauce pot, cook ground beef over medium heat. Drain fat.
2. Add carrots, onion, celery, and garlic; stir often and cook for about 5 minutes.
3. Add 8 cups of water, bouillon, tomatoes with juice, barley, and pepper. Bring to a boil.
4. Cover and reduce heat to a low boil. Cook for about 30 minutes.
5. Serve immediately.
6. Refrigerate leftovers within 2 hours.

Notes

• Add 1 cup sliced mushrooms with tomatoes.
• Add 1 cup chopped kale or other greens with tomatoes.

Spanish Rice

Spanish Rice

Prep time: 10 minutes
Cooking time: 15 minutes
Makes: 3 cups
Serving Size 1/2 cup

Ingredients

1 cup low-sodium vegetable broth (see Notes)
1 package (1.25 ounce) taco seasoning or 1/4 teaspoon each of chili powder, garlic powder, ground cumin, and oregano
1 cup instant brown rice
1⁄3 cup salsa
1⁄2 cup corn, frozen or canned and drained
1⁄2 cup black beans drained and rinsed

Directions

1. Bring the vegetable broth and seasonings to boil in a medium saucepan (2 to 3 quarts).
2. Add the rice, salsa, corn and beans. Turn heat to low, cover pot, and let cook undisturbed for 10 minutes.
3. Gently stir before serving.
4. Refrigerate leftovers within 2 hours.

Notes

• Broth can be canned or made using bouillon. For each cup of broth use 1 cup very hot water and 1 teaspoon or 1 cube bouillon.
• Substitute 1 1/3 cups of Farmers Market Salsa in place of the last three Ingredients.

Curried Pumpkin Soup

Curried Pumpkin Soup

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 6 cups
Serving Size 3/4 cup

Ingredients

1⁄2 pound fresh mushrooms, sliced
1⁄2 cup chopped onion
2 Tablespoons margarine
2 Tablespoons all-purpose flour
1 teaspoon curry powder
3 cups vegetable broth (see Notes)
1 can (15 ounces) solid-pack pumpkin
1 can (12 ounces) evaporated milk
1 Tablespoon honey
1⁄2 teaspoon salt
1⁄4 teaspoon pepper
1⁄4 teaspoon ground nutmeg
fresh or frozen chives (optional)

Directions

1. In 4 quart (or larger) saucepan, sauté the mushrooms and onion in margarine until tender. Stir in the flour and curry powder until blended. Gradually add the broth.
2. Bring to a boil; cook and stir for 2 minutes or until thickened.
3. Add the pumpkin, milk, honey, salt, pepper, and nutmeg; heat through.
4. Garnish with chives if desired.
5. Refrigerate leftovers within 2 hours.

Notes

• Broth can be canned or made using bouillon. For each cup of broth use 1 cup very hot water and 1 teaspoon or 1 cube bouillon.
• Try substituting cooked winter squash or cooked pumpkin for canned pumpkin. Mash and measure out 2 cups for soup.
• Honey is not recommended for children under 1 year old.

Quick Lasagna

Quick Lasagna

Prep time: 10 minutes
Cooking time: 45 minutes
Makes: 9 cups
Serving Size 1 cup

Ingredients

1 pound lean ground beef (15% fat)
1 large onion, chopped
1 clove garlic, minced, or 1/4 teaspoon garlic powder
2 cups spaghetti sauce
4 Tablespoons fresh parsley, or 4 teaspoons dried
1 teaspoon oregano
1 teaspoon basil
1 pint (2 cups) low-fat cottage cheese
2⁄3 cup shredded mozzarella cheese
6 uncooked lasagna noodles
1⁄3 cup grated parmesan cheese

Directions

1. Cook ground beef over medium-high heat (350 degrees in an electric skillet) until it is no longer pink.
2. Drain fat, add onion, and cook until onion is clear.
3. Add garlic, 1 cup of the spaghetti sauce, and herbs; spread evenly in skillet.
4. Reduce heat to low (200 degrees in an electric skillet), spread cottage cheese over mixture, and sprinkle with half of the mozzarella. Top with 4 noodles, breaking remaining 2 to fill in open spaces.
5. Pour remaining spaghetti sauce evenly over the top of noodles; gently press noodles down to moisten.
6. Cover and simmer 15 minutes until noodles are tender. Top with remaining cheeses, cover, and simmer 2 more minutes or until cheeses are melted.
7. Let stand, covered, 5-10 minutes before serving.
8. Refrigerate leftovers within 2 hours.

Pasta with Greens and Beans

Pasta with Greens and Beans

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

8 ounces pasta (try penne)
1 Tablespoon vegetable oil
3 cloves minced garlic or 3/4 teaspoon garlic powder
10 ounces frozen spinach
1 can (15 ounces) diced tomatoes with juice
1 can (15 ounces) white beans, drained and rinsed
1⁄2 teaspoon salt
1⁄2 teaspoon pepper
1⁄2 cup grated parmesan cheese

Directions

1. Cook pasta according to package Directions. Set aside.
2. Meanwhile, heat oil in large skillet. Add garlic and cook on low (250 degrees in an electric skillet) until soft.
3. Add spinach, tomatoes with juice, drained beans, salt, and pepper. Once the mixture bubbles, cook uncovered on low heat for 5 minutes.
4. Add drained pasta and parmesan to spinach mixture. Toss well and serve.
5. Refrigerate leftovers within 2 hours.

Notes

• Substitute cleaned and chopped fresh spinach (about 6 cups).
• Try other greens, such as Swiss chard or kale instead of spinach. Be sure to clean greens well and cook them until soft.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Minestrone Soup

Minestrone Soup

Prep time: 15 minutes
Cooking time: 45 minutes
Makes: 10 cups
Serving Size 1 cup

Ingredients

1 medium onion, chopped
1 stalk celery, diced
1 large carrot, sliced
2 Tablespoons oil
1 large potato, peeled and chopped
1 can (15 ounces) chopped tomatoes
2 cans (15 ounce each or 3 1/2 cups) low sodium vegetable or beef broth (see Notes)
1 can (15 ounces) kidney beans, drained
1 teaspoon dried basil
1⁄2 cup uncooked macaroni
2 small zucchini, sliced
1⁄2 teaspoon salt
1⁄4 teaspoon pepper

Directions

1. In a 5 quart saucepan over medium heat, cook onion, celery and carrot in oil, stirring constantly until onion is soft, but not browned.
2. Add potato, tomatoes, broth, beans and basil.
3. Bring to a boil then reduce heat. Cover and simmer for 15 minutes.
4. Add macaroni and zucchini. Cook another 15 minutes.
5. Taste and adjust seasoning with salt and pepper.
6. Refrigerate leftovers within 2 hours.

Notes

• Broth can be canned or made using bouillon. For each cup of broth use 1 cup very hot water and 1 teaspoon or 1 cube bouillon.
• Use any vegetables you have on hand.
• Add cooked meat if desired.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Italian Veggie Soup

Italian Veggie Soup

Prep time: 15 minutes
Cooking time: 45 minutes
Makes: 12 cups
Serving Size 1 Cup

Ingredients

1 pound lean ground meat (15% fat) (turkey, chicken or beef)
1 cup diced onion
1⁄2 cup sliced celery
1 cup sliced or diced carrots
1 1⁄2 cups sliced or chopped cabbage
1 can (15 ounces) kidney beans drained and rinsed
2 cans (15 ounces each) tomato pieces with liquid
1 can (15 ounces) tomato sauce
1 can (15 ouncse) cut green beans, drained and rinsed
1 cup whole kernel corn (canned and drained, frozen, or fresh cooked)
2 cups water
3 teaspoons or 3 cubes low sodium beef, chicken or vegetable bouillon
1 teaspoon garlic powder or 4 cloves, crushed
1 teaspoon dried parsley
1⁄2 teaspoon dried oregano leaf
1⁄2 teaspoon dried sweet basil leaf
1⁄4 teaspoon pepper
1⁄2 cup small macaroni (optional)

Directions

1. In a skillet over medium-high heat (350 degrees in an electric skillet), cook the ground meat until browned, breaking it up as it cooks. Drain any fat. Add to soup pan.
2. In the same skillet, saute the onion, celery, and carrots until limp but not brown. Add to soup pan.
3. Add all the remaining Ingredients to soup pan.
4. Bring to a boil. Lower heat, cover and simmer about 30 minutes.
5. Refrigerate leftovers within 2 hours.

Notes

• One large ear of corn makes about 1 cup of cut corn.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Cheesy Beef Pasta

Cheesy Beef Pasta

Prep time: 20 minutes
Cooking time: 30 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

1⁄2 pound lean ground beef (15% fat)
1 onion, diced (about 1 cup)
2 cloves garlic, minced, or 1/2 teaspoon garlic powder
1 small zucchini, chopped (about 1 1/2 cups)
1 jar (24 to 26 ounces) tomato based pasta sauce
1⁄2 teaspoon dried basil
1⁄2 teaspoon dried oregano
1⁄4 teaspoon hot red pepper flakes (optional)
12 ounces rotini pasta (about 4 cups)
2 ounces shredded cheddar cheese (about 1/2 cup)
6 ounces shredded mozzarella cheese (about 1 1/2 cups)

Directions

1. In a large skillet, cook beef, onion, garlic and zucchini over medium-high heat (350 degrees in an electric skillet) until meat is browned and broken into pieces. Drain any fat.
2. Add the pasta sauce, basil, oregano and red pepper flakes, if desired. Bring to a simmer and cook on medium low (275 degrees in an electric skillet) for 15 minutes.
3. Cook the pasta in boiling water according to package Directions.
4. Drain the pasta and add to the sauce in the skillet. Stir in the cheese and cover until the cheese is melted.
5. Refrigerate leftovers within 2 hours.

Notes

• Substitute broccoli for zucchini. Cook fresh broccoli with the pasta in step 3 or add frozen broccoli in step 2.

Cheesy Polenta Pie

Cheesy Polenta Pie

Prep time: 30 minutes
Cooking time: 30 minutes
Makes: 12 cups
Serving Size 1 cup

Ingredients

FILLING
1⁄2 pound lean ground beef (15% fat)
1⁄2 medium onion, chopped (about 1/2 cup)
1 can (15.5 ounces) kidney beans, drained and rinsed
1 can (14.5 ounces) diced tomatoes with juice
1 1⁄2 cups corn (canned and drained, frozen, or fresh cooked)
1 Tablespoon chili powder
1⁄2 teaspoon cumin powder
1 teaspoon garlic powder or 4 cloves of garlic
1⁄2 teaspoon oregano
1⁄2 teaspoon salt
1⁄2 teaspoon pepper

TOPPING
1 cup yellow cornmeal
1 teaspoon salt
1 teaspoon sugar
1 teaspoon chili powder
2 1⁄2 cups water
1 cup grated cheddar cheese

Directions

1. Brown meat and onion in a large skillet over medium-high heat (350 degrees in an electric skillet). Drain fat.
2. Add beans, tomatoes, corn, 1 tablespoon chili powder, cumin, garlic powder, oregano, salt, and pepper.
3. Reduce heat to low (250 degrees in an electric skillet), cover, and heat thoroughly.
4. As chili heats, mix cornmeal, salt, sugar, and 1 teaspoon chili powder with water in a small saucepan.
5. Cook over medium heat, stirring constantly until thickened, about 2 minutes. Add cheddar and mix well.
6. Spread cornmeal mixture over chili mixture.
7. Cover and cook over low heat, with lid slightly ajar, until topping is set, about 10 minutes.
8. Refrigerate leftovers within 2 hours.

Notes

• Substitute 1-2 tablespoons taco seasoning mix for the last 6 Ingredients in the filling.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.
• One large ear of corn makes about 1 cup of cut corn.

Vegetarian Chili

Vegetarian Chili

Prep time: 15 minutes
Cooking time: 30 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

2 teaspoons vegetable oil
2 cloves garlic, minced or 1/2 teaspoon garlic powder
1 medium onion, chopped
1 green bell pepper, chopped
2 cups fresh mushrooms, sliced
1 cup corn, frozen or canned and drained
1 can (15.5 ounce) pinto beans, drained and rinsed
1 can (8 ounce) tomato sauce
1 can (14.5 ounce) stewed tomatoes
1⁄2 cup bulgur, uncooked
1⁄2 cup water
1 teaspoon dried oregano
1 teaspoon ground cumin
1 teaspoon chili powder
1 cup cheddar cheese, grated (low fat)

Directions

1. Heat oil in large skillet over medium-high heat (350 degrees in an electric skillet).
2. Add garlic, onion, pepper, and mushrooms and saute until tender, 6-8 minutes.
3. Add remaining Ingredients except cheese.
4. Reduce heat to low, cover and cook until bulgur is soft, 10-15 minutes.
5. Sprinkle with grated cheese and serve.
6. Refrigerate leftovers within 2 hours.

Notes

• Use kidney or black beans instead of pinto beans.
• One large ear of corn makes about 1 cup of cut corn.
• Top with light sour cream.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Skillet Lasagna

Skillet Lasagna

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 8 cups
Serving Size 1 Cup

Ingredients

1⁄2 pound ground beef
1⁄2 cup chopped onion
2 cloves minced garlic or 1/2 teaspoon garlic powder
2 1⁄2 cups spaghetti or pasta sauce (26 to 28 ounce container)
1 cup water
8 ounces wide noodles
1 package frozen chopped spinach, thawed (10 ounce)
1 package lowfat cottage cheese (12 ounces or 2 cups)
1⁄2 cup shredded mozzarella cheese (4 ounces)

Directions

1. Stir ground beef, onion, and garlic together in a large skillet over medium high heat (350 degrees in an electric skillet) until meat is browned.
2. Add spaghetti sauce and water to skillet and bring to a boil.
3. Add uncooked noodles, stir, cover with lid, reduce the heat and simmer 5 minutes.
4. Squeeze the thawed spinach to remove the juice then stir into the noodle mixture. Cover and simmer for 5 minutes.
5. Spoon cottage cheese over the top. Sprinkle with mozzarella, cover and heat another 5 to 10 minutes until heated through and noodles are tender.
6. Refrigerate leftovers within 2 hours.

Notes

• Add fresh or canned (drained) sliced mushrooms.
• Use whole wheat pasta instead to increase fiber and make this a whole grain meal.
• Try pasta in a different shape.

Skillet Granola

Skillet Granola

Prep time: 10 minutes
Cooking time: 10 minutes
Makes: 5 cups
Serving Size 1/3 cup

Ingredients

1⁄3 cup vegetable oil
3 Tablespoons honey
1⁄4 cup powdered milk
1 teaspoon vanilla
4 cups uncooked, old fashioned rolled oats
1⁄2 cup sunflower seeds
1 cup raisins

Directions

1. Warm oil and honey in a skillet for one minute over medium heat (300 degrees in an electric skillet). Add powdered milk and vanilla.
2. Stir in oats and sunflower seeds, and mix until coated with oil and honey mixture. Heat over medium heat. Stir until oatmeal is slightly brown.
3. Take off heat. Stir in raisins.
4. Cool mixture. Store in an airtight container (jar or plastic bag).

Notes

• Try baking this dish instead. Once the first six Ingredients are combined transfer to a baking pan and bake at 325 degrees Fahrenheit for twenty minutes or until golden brown, stirring half way through.
• Try adding any of these Ingredients: one teaspoon cinnamon, chopped nuts, dried fruit, wheat germ, or coconut.
• Serve with milk, yogurt, ice cream, and/or fresh or canned fruit.
• Honey is not recommended for children under 1 year old.

Savory Oatmeal

Savory Oatmeal

Prep time: 15 minutes
Cooking time: 30 minutes
Makes: 3 cups
Serving Size 1/2 cup

Ingredients

1⁄2 cup non-fat or 1% milk
1 1⁄2 cups reduced-sodium chicken broth
1⁄2 cup steel cut oats
1⁄3 cup reduced-fat cheddar cheese, shredded
1⁄4 cup green onion, diced
1⁄2 cup tomatoes, diced

Directions

1. Combine milk and broth in a medium saucepan over high heat. Heat until mixture starts to boil.
2. Stir in oats and reduce heat to a simmer. Cook for 25 to 30 minutes, stirring occasionally, until liquid is absorbed. Oats should be tender and cooked through.
3. Stir in cheese and green onion. Top with tomatoes.
4. Refrigerate leftovers within 2 hours.

Sesame Noodles with Broccoli and Chicken

Sesame Noodles with Broccoli and Chicken

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

8 ounces whole wheat spaghetti noodles
2 Tablespoons sugar
3 Tablespoons soy sauce
2 Tablespoons rice vinegar
1⁄4 cup vegetable oil
3 cloves minced garlic or 3/4 teaspoon garlic powder
1 1⁄2 cups fresh or frozen broccoli
1 1⁄2 cups cooked, diced chicken breast
1 Tablespoon sesame seeds

Directions

1. Cook pasta according to package Directions. Set aside.
2. While pasta is cooking, toast sesame seeds in a 1 quart saucepan over medium heat. Stir constantly and cook until light brown.
3. Mix together sugar, soy sauce, and vinegar in small bowl. Set aside.
4. Heat oil in large skillet over medium heat (300 degrees in an electric skillet). Add garlic and broccoli, and cook on medium until soft.
5. Add chicken and cook until heated through.
6. Add drained pasta and soy sauce mixture and mix well. Sprinkle sesame seeds on top.
7. Refrigerate leftovers within 2 hours.

Notes

• Substitute diced tofu or a can of drained garbanzo beans for chicken.
• No broccoli? Use peas, green beans, or mixed veggies.
• Flavor boosters: red chili flakes, sliced green onions, and/or a teaspoon of sesame oil.

Chinese Turnip Pancakes

Chinese Turnip Pancakes

Prep time: 30 minutes
Cooking time: 45 minutes
Makes: 12 pancakes
Serving Size 2 pancakes

Ingredients

Pancakes
1 cup flour
1⁄2 teaspoon black pepper
1 egg
2 cloves garlic, minced
1 Tablespoon low sodium soy sauce
3⁄4 cup water
2 cups turnip, grated
1 cup carrot, grated
1⁄2 cup green onion, thinly sliced
2 Tablespoons oil (for cooking)

Sauce
2 Tablespoons low sodium soy sauce
2 Tablespoons rice vinegar
2 teaspoons brown sugar
2 Tablespoons green onion, thinly sliced

Directions

1. In a large bowl, mix flour, pepper, egg, garlic, soy sauce, and water in a bowl until smooth.
2. Stir in the grated turnip, carrot and green onion.
3. Heat half of oil in a large skillet over medium heat (350 degrees F in an electric skillet). Pour about 1/4 cup of batter for each pancake into skillet. Flatten with a fork into a 3-inch circle.
4. Cook until edges look dry and bottom is golden, about 3-4 minutes. Turn once. Cook until bottom is golden and crispy. Repeat with the remaining batter adding remaining oil as needed. Pancakes will be moist in the center.
5. Combine dipping sauce Ingredients in a small bowl. Serve with warm pancakes.
6. Refrigerate leftovers within 2 hours.

Chinese Spicy Noodles

Chinese Spicy Noodles

Prep time: 15 minutes
Cooking time: 30 minutes
Makes: 10 cups
Serving Size 1 cup

Ingredients

1 package (16 ounces) spaghetti, uncooked
2 Tablespoons oil
1 medium onion, finely diced (about 1 cup )
6 cloves minced garlic or 1 1/2 teaspoon of garlic powder
2 Tablespoons curry powder
1 Tablespoon chili paste
2 Tablespoons soy sauce
2 cups shredded cabbage (1/3 head)
1 cup shredded carrot
1 cup shredded zucchini
6 green onions, thinly sliced
2 large tomatoes, coarsely diced
1⁄4 cup honey
1⁄2 cup peanuts
lime wedges

Directions

1. Boil water in a large pot; add spaghetti and cook until tender, about 10 minutes.
2. Heat oil in a skillet over medium heat (300 degrees in an electric skillet). Add onion and sauté about 4 minutes.
3. Stir in garlic, curry powder, chili paste, and soy sauce. Mix well.
4. Stir in cabbage, carrot, and zucchini and cook, stirring, 3 to 5 minutes.
5. Stir in green onions and tomatoes; continue to cook another 2 minutes.
6. Drain pasta and mix in vegetables. Add honey and toss.
7. Top with peanuts and serve with lime wedges.
8. Refrigerate leftovers within 2 hours

Notes

• Try adding 2 tablespoons peanut butter to increase protein.
• Try whole wheat spaghetti.
• To avoid peanuts or peanut butter, try sunflower seeds or sunflower seed butter.
• Honey is not recommended for children under 1 year old.

Peanutty African Stew

Peanutty African Stew

Prep time: 15 minutes
Cooking time: 30 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

1 cup instant brown rice
2 cups chicken broth, reduced sodium (see Notes)
1 teaspoon dehydrated minced onion
1 teaspoon garlic powder or 4 cloves garlic
1⁄2 teaspoon ground ginger
1⁄8 teaspoon red pepper (optional)
2 cups medium diced peeled sweet potato or yam
1 can (14.5 ounces) diced tomatoes with liquid
1⁄2 teaspoon salt
1⁄2 cup creamy peanut butter
1 1⁄4 cups non-fat or 1% milk
3 cups baby spinach leaves, coarsely chopped
1⁄4 cup chopped dry roasted peanuts (optional)
green onion, thinly sliced (optional)

Directions

1. Combine first 9 Ingredients in a soup pot. Bring to a boil, then turn down to medium low, cover and simmer for 10 minutes.
2. Stir in peanut butter and milk. Return to a gentle simmer and cook uncovered for 5 minutes.
3. Stir in spinach and cook until wilted, 2 to 3 minutes. Remove from heat. Top with peanuts and green onion, if desired.
4. Refrigerate leftovers within 2 hours.

Notes

• Broth can be canned or made using bouillon. For each cup of broth use 1 cup very hot water and 1 teaspoon or 1 cube bouillon.
• Substitute a 10 ounce package of frozen spinach for the fresh spinach.
• Flavor boosters: chopped cilantro, red and green peppers, raisins.
• To avoid peanuts or peanut butter, try sunflower seeds or sunflower seed butter.

Banana Pancakes

Banana Pancakes

Prep time: 15 minutes
Cooking time: 20 minutes
Makes: 18 pancakes
Serving Size 2 pancakes

Ingredients

2 eggs
1 1⁄2 cups non-fat or 1% milk
1 Tablespoon sugar
3 Tablespoons oil
2 bananas, mashed
3⁄4 cup whole wheat flour
3⁄4 cup all-purpose flour
2 teaspoons baking powder

Directions

1. Beat eggs in medium bowl. Add milk, sugar, oil and bananas and mix well. Add flours and baking powder. Mix gently.
2. Lightly spray a large skillet or griddle with non-stick cooking spray or lightly wipe with oil. Heat skillet or griddle over medium-high heat (350 degrees in an electric skillet).
3. Spoon 1/4 cup batter onto the griddle for each pancake. Cook until tops are bubbly and pancakes are dry around the edges. Flip and cook for 2-3 minutes or until golden brown.
4. Refrigerate leftovers within 2 hours.

Notes

• To see if skillet is hot enough, sprinkle with a few drops of water. If drops skitter around, heat is just right.
• Top with applesauce, fresh fruit or yogurt.

Brazilian Black Beans and Sausage

Brazilian Black Beans and Sausage

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

2 teaspoons oil
8 ounces low-fat polish kielbasa sausage, cut into small pieces
1 large onion, chopped
1 clove garlic, minced, or 1/4 teaspoon garlic powder
1 red bell pepper, chopped
1 teaspoon ground cumin
1 cup uncooked rice
1 can (15 ounces) black beans, drained and rinsed
2 cups water

1. Directions
2. Heat oil over medium-high heat (350 degrees in an electric skillet); sauté sausage and onion until onion is clear.
3. Add remaining Ingredients.
4. Bring to boil over high heat, reduce heat to low, cover, and simmer for 20 minutes.
5. Refrigerate leftovers within 2 hours.

Notes

• Add mushrooms or green bell peppers for variety.
• If you like spicy food, add some cayenne pepper or chili powder.
• Try brown rice and simmer for 10 more minutes.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.