Pumpkin Pecan Pancakes

1-1/2 cups whole wheat flour

1/2 cup multigrain hot cereal (uncooked)

1-1/2 tsp. baking powder

2 egg whites

1 cup skim milk

3/4 cup pureed pumpkin

3/4 cup plain fat free greek yogurt

2 tsp. vanilla extract

1/3 cup white sugar or sugar substitute

1/2 tsp. salt

Top each pancake with 1/4 c. low fat cottage cheese and 1/2 T chopped pecans

In a bowl combine flour, hot cereal, and baking powder. In a second bowl, beat egg whites and combine with milk, pumpkin, yogurt, vanilla extract, sugar, and salt. Add wet ingredients to dry, being careful not to overmix the batter. Fold in pecans, or reserve nuts for topping. Heat a lightly oiled griddle over medium high heat. Pour the batter onto the griddle making 12/ 6" pancakes. Cook until done, top with cottage cheese, pecan and a spash of pure maple syrup, yum!

Each pancake with topping is about 160 calories, 4.5g. fat (mostly good fat, from the nuts) 12g. protein, and 19g. carbs

I loved these thanks Katheryn.

Muffin Mix

My family loves muffins, but when we changed the way we eat 13 months ago the easy boxed muffin had to go. Since then I have been playing with muffin recipes, in fact yesterday when I offered My daughter's study group a healthy after school muffin, she said, in not such a nice voice, "enough with the muffins!" So while I move on to experiment with other healthy snack options I will post my recipes for healthy muffins in case anyone out there is interested in another healthy meal or snack idea. These muffins work well for my family because I can keep the mix on hand, and add the wet ingredients quickly in the morning, depending on what I have on hand, and what my mood may be. I usually have extras for after school snacking, and often store some in the freezer for busy days. These muffins are made with whole grains, high in fiber, and nutrition. I use egg whites and fat free yogurt adding lean protein. The amount and type of sweetener can be adjusted for your own likes and needs. Apple sauce, pumpkin, zucchini, banana, blueberries, nuts, choc chips, the options are many, play with them, maybe your family will say "enough with the muffins" too.

2 c. oat flour

4 c. whole wheat flour (pastry flour produces a lighter muffin, but I don't think it's worth the extra expense)

1/2 c. ground flax seed

2 t. salt

1/2 t. baking powder

2 t. soda

Grind oats into a fine powder, mix all above ingredients and store in a sealed container in a cool dry place. This mix will make 4 batches of 12 muffins, or my favorite, 24 mini muffins (this way I can eat 2 not just 1). Just measure out the premixed dry ingredients add the desired wet ingredients just before baking. Please see recipes for Banana nut, Pumpkin and Zucchini muffins for using this muffin mix.

Zucchini Muffins

1 3/4 c. dry muffin mix (see muffin mix recipe post, also in breads)

1/3 c. sugar or sugar substitute (I have tried omitting this, but my family wouldn't eat them)

1t. cinnamon

3 medium egg whites

1/3 c. agava (natural sweetner, resembles a thick syrup)

1/3 c. fat free plain greek yogurt (fat free regular yogurt will cut protein value in half, but works well too.

1 c. grated zucchini

2 T. mini semi sweet choc chips (opt. that will please the kids), or chopped nuts.

*2 T. choc. chips or chopped walnuts adds 9 calories and 1/2 g. fat per muffin, while nuts add about the same # of calories, they also add a bit of protein, and their fat is the good fat.

Bake at 375 for 12-15 mins. for mini muffins and 15-18 mins. for regular sized muffins

1 regular muffin or 2 mini muffins with sugar = 104 calories, 4g. protein, 0g. fat, and 20 carbs.

muffins made without sugar or with a no calorie sugar substitute = 83 calories, and 14 carbs.

Eating these muffins with 3 egg whites adds 50 calories and 12g. protein for a balanced meal

Banana Nut Muffins

1 3/4c. dry muffin mix (see muffin mix recipe, also posted in breads)

1t. cinnamon

3 medium egg whites

1/3 c. agava (natural sweetner, resembles a thick syrup)

1/3 c. fat free plain greek yogurt (fat free regular yogurt will cut protein value in half, but works well too.

1 c. mashed ripe banana

2 T. mini semi sweet choc chips (opt. that will please the kids) or

2 T. chopped walnuts (opt. adds a little protein, but also adds calories and good fats, sprinkle a few on top)

Bake at 375 for 12-15 mins. for mini muffins 15-18 min. for regular sized muffins

1 regular muffin or 2 mini muffins without choc. chips or nuts = 98 calories, 4g. protein, 2g. fat, 18 carbs. (2 T. choc. chips or chopped walnuts adds 8 calories and 1/2 g. fat per muffin, nuts are a better addition due to their protein and good fat. You can further reduce the carbs. and calories by reducing the banana, and replacing it with more protein rich greek yogurt, but this will also decrease sweetness. Try replacing 1/2 of the banana with natural, sugar free applesauce this will cut 1 carb and 30 calories.

These muffins need to be eaten with a lean protein, choose one that will balance out the carbs. without going over on your calories. I have listed a couple of options below.

2 mini muffins, eaten with 3 egg whites is 150 calories, 16g protein, and 18g carbs.

2 mini muffins, eaten with 1 low fat cheese stick is 160 calories, 12g protein, 18g carbs.

Boiled Eggs

Keeping boiled eggs in the fridge ready to grab in a run is a great idea. I suggest throwing away the yoke, or feed it to your pet . The egg white is a 4g. of protein with 0g. fat and 0g. carbohydrates, while the yoke is only 1g. protein and 5g. saturated fat. From what I understand most pet's life spans are not long enough that cholesterol becomes a problem.

Hot Protein Shake

If it is too cold outside to enjoy a cold Protein Shake, try mixing the powder with hot water, or hot skim milk.

I especially like the Access Shake on a cold morning before I exercise. Remember to only mix this shake with water so that your body will burn stored fat during your exercise session.

Cottage Cheese with Yogurt and Berries

1 portion of low-fat cottage cheese (1/2 cup= 13g. protein and 5g. carb.)

1 portion of light fat free berry flavored yogurt (3 oz. = 2.5g. protein and 9.5g. carb)

1/8 c. berries (4g. carbs-2g. fiber= 2g. usable carbs)

totals= 15.5 g protein and 16.5 g carbohydrates

Adjust the amounts of cottage cheese and yogurt according to your calorie intake needs

German Pancakes

9 egg whites

1 whole egg

1 c. whole wheat flour (whole wheat pastry flour will make pancakes more light)

1/2 t. salt

1 c. skim milk

1 T. butter ( decrease saturated fats and cut trans fats by using "I Can't Believe it's not Butter" cubes for baking, carb. and protein count remains the same)

Beat together eggs, flour, salt, and milk. Melt butter in 9x13" cake pan, remove pan from oven when butter is melted and beginning to brown. Pour egg mixture into pan over melted butter. Return pan to heated oven and bake at 425 for 18-20 min. Serve topped with berries, or a mixture of cottage cheese and yogurt. Serves 6

1/6 of recipe, without cottage cheese and yogurt topping: 115 calories 3g. fat 14g. carbs. 11g. protein

1/6 of recipe with 1/4c. low-fat cottage cheese mixed with 3 oz. of low-fat flavored yogurt: 160 calories, 4g. fat 18g carbs. and 18 g. protein (numbers vary depending on type of yogurt or cottage cheese used)

Oatmeal Waffles

I have an almost 12 yr. old son who has a gentic disorder called Dravets' Syndrom. He is Autistic, epileptic and mentally handicapped. Physically he is big and strong and at the same time loving, sweet, and gentle. Raising him has it's challenges, one of them is feeding him. Let's just say that what he will eat is very limited. He likes waffles, in fact he eats them about 3 x each day. It's important to me that they are healthy. This recipe is whole grain, high in fiber and the added protein powder makes them a more balanced meal. He won't eat them with cottage cheese and fruit. He like peanut butter and syrup. The peanut butter is great protein, but I would love to find a healthy alternative to syrup that he would eat. We have tried Agava, but he doesn't love it. If you have any ideas please pass them on.

* I recently discovered that 1/4 c. of frozen blueberries heated in the microwave makes a great tasting low calorie, low carb, high fiber, syrup. Blueberries contain more antioxidants than any other fruit protecting against heart disease and cancer.

2 c. oatmeal (blended to a dust)

2 t. baking powder

1/2 t. salt

1 scoop Melaleuca's Proflex vanilla shake mix

2 T. flax seed, freshly ground (I grind in my magic bullet)

1 c. skim milk or water

1 whole egg

2 egg whites

1/2 c. natural applesauce (no sugar added)

Makes 6 waffles

You can mix dry ingredients ahead of time, keep in an air tight container and mix in wet ingredients when ready to eat.

This is a great waffle mix the entire family will love. The added protein powder not only makes them smell and taste great, but helps boost the protein grams to 10g. per waffle. We serve them with cottage cheese, yogurt and berries. This will boost the protein a few more grams.

Omelet

2 Low-Fat Canadian Bacons

Mushrooms

3 Egg Whites

Salsa
Low-Carb Tortilla, or one piece 0f Whole Grain Toast
Mushrooms

Salsa

Chop and cook meat and veggies in skillet with a fat-free cooking spray, add salsa if desired, and continue to grill. (You can save time by cooking the meat and vegetables ahead of time, and freezing them in baggies in invividual size servings. Remove from skillet, spray skillet, add eggs and salt and pepper. Cook until almost done, place cooked meat and vegetables on 1/2 of cooked eggs, fold over. Continue to cook until done. Top with your choice of low-fat cheese, salsa, and/ or fat-free sour cream.

Throw out the egg yokes, or give it to your pet. Each yoke has 5 grams of saturated fat, and only 1 g. of protein. You may want to add just part of an egg yoke, for color and texture until you are use to yoke-free eggs.

I love to use "I Can't believe it's not Butter", spay butter. This is a natural food product, fat free buttermilk, and it tastes great!

Oatmeal and Blueberries

A bowl of oatmeal is a great way to start your day, it's proven to reduce cholesterol, lower your risk of heart disease, and aid in the control of blood sugar levels. It's an excellent source of fiber, and is helpful in weight loss because it makes you feel full. While oatmeal has it's many great qualities, even when milk is added, it provides very little protein. so our challenge is to mix or serve it with a quality protein. Here are a couple of ideas;

1/4 c. cooked old fashion, or steel cut Oats

1/4 c. Frozen Blueberries

1 scoop "Proflex"vanilla protein powder (Melaleuca) mixed with 1/2 c. of water

Place cooked oats, Berries, and 1/2 of the mixed protein drink in a bowl in the microwave, cover with plastic wrap, and microwave for 30 sec.- 2 min. depending on how crunchy you like your oatmeal. Pour remaining protein drink over the top and serve: 20g. carbs, 13g. protein, and 220 calories. When served with 1/4 c. skim milk, instead of protein shake, add 2 hard boiled or fried egg whites: 17g carbs, 15g. protein and 150 calories. While neither are perfectly balanced they are both good replacements for the typical bowl of oatmeal, and milk, which has less than 5 g. of protein.

You may also like chocolate oatmeal omit berries and substitute Chocolate Protein powder.

Link here for more about oats

Vegetable Bacon Quiche

6 pieces of Low Fat Canadian Bacon, or strips of Turkey Bacon chopped

1 c. sliced, cooked Mushrooms, or raw Broccoli Florets

1/4 c. chopped, cooked Red Peppers (optional)

3 "Mission, Carb Balance" Whole Wheat Tortillas

3 Whole Eggs

8 Egg Whites

1/2 c. Skim Milk

1/2 c. Low-Fat Sour Cream

3/4 c. 2% Fat Cheddar Cheese

Salt and Pepper to taste

1. Preheat oven to 350

2. Brown cooked peppers, mushrooms, and bacon in a frying pan, cool completely

3. Spray muffin tin, or pie pan with fat-free cooking spray

4. Line pan with tortillas. If using muffin tins, cut tortillas into small circles to fit inside each muffin tin. A wide mouth glass jar, turned upside down works well to cut circles for the mini size muffin tins. For a regular muffin tin I will cut a large tortilla in fourths, like I would slice a pie size.

5. In large bowl, beat eggs, egg whites, sour cream, milk, and salt and pepper, until well blended

6. Combine cooled meat, cheese, and vegetable mixture with egg mixture

7. Pour combined mixture into tortilla-lined pie plate, or muffin tins, taking care not to spill egg mixture over edge of tortilla

8. Bake pie pan for 50 min. regular muffin tins for 20-25 min. and minis for 15-20 min. or until filling is set

9. cool 10 min. before serving

I love to make them in muffin tins and freeze these in a baggie for a quick breakfast for my kids before school, they are easy to grab and take on the run.

As minis I also think they make great party or-derves. You must grease the tins very good, or line them, they can be pretty difficult to get out.

* I recently started using corn tortillas. I like the taste, they are cheaper, and they are glutton-free, making it possible for my good friend, and Melaleuca mentor, Dave Cobb to eat them.

*

Cinnamon Apples and Cottage Cheese

Are you tired of cottage cheese? This is a perfect way to spice up a bowl of cottage cheese. All you need is:

1 small apple

cinnamon

sugar (I use a natural-calorie free sweetener called Truvia)

1/2 c. low fat cottage cheese

Cube apple, place in bowl and sprinkle with cinnamon sugar, cover with plastic wrap and microwave about 2 minutes. Serve with cottage cheese. Enjoy! If you close your eyes, you just may believe that you are eating apple pie ala mode. This is a perfect balance of carbohydrates and protein. Thanks Michelle for sharing this great idea with us, love it!