Healthy Hot Cereal Serves 4 Download PDF Ingredients 3 cups water 1½ cups rolled oats ¼ cup wheat germ 2 Tablespoons ground flax seeds ½ cup raisins 1 teaspoon cinnamon Seasoned Cook: Double the hot cereal recipe on the weekend and microwave portions weekdays. Flax...
Hot Quinoa Cerealwith Yogurt and Fruit Serves 4 Download PDF Ingredients 1 ¾ cups water 1 cup quinoa, rinsed thoroughly 2 Tablespoons ground flaxseeds ½ cup milk of choice 2 small bananas, sliced 2 cups blueberries 1 Tablespoons maple syrup (or to taste) ½ cup sliced...
Mix ’n Match Toasted English Muffins Serves 4 Download PDF Ingredients 4 100% whole wheat English muffins 4 Tablespoons low-fat small curd cottage cheese 4 Tablespoons crunchy peanut butter Seasoned Cook: Serve with fresh fruit and nonfat milk. Method Preheat oven to...
No-Knead Seedy Breadwith Yogurt and Fruit Makes 12-16 1/2 inch slices Download PDF Ingredients 1½ teaspoon active dry yeast 2 cups warm water 1½ teaspoon salt 2 cups whole wheat flour 2 cups whole wheat pastry flour ¾ cup raw, unsalted pumpkin seeds and sunflower...
Cinnamon Oatmeal Breakfast Squares with Yogurt and Fruit Makes 12 servings Download PDF Ingredients 3 cups rolled oats 1 cup dried cranberries 2 teaspoons baking powder 2 teaspoons cinnamon 2 Tablespoons honey ½ cup apple sauce 2 large eggs ¼ cup light olive oil 2...
Quick and Healthy Breakfast Burritos Serves 4 Download PDF Ingredients 5 eggs 2 Tablespoons 1% milk 1 cup black beans, drained and rinsed ½ cup salsa of your choice 4 whole-wheat tortillas (8 inch), at room temperature ¼ cup sour cream 2 Tablespoons cilantro, chopped...
Cinnamon Maple Granola Makes 16 servings Download PDF Ingredients ½ cup vegetable oil ½ cup maple syrup or honey 1 cup raw, unsalted nuts such as walnut pieces or slivered blanched almonds 1 cup seeds, such as flax, hulled pumpkin or sunflower 5 cups old-fashioned...
Applesauce Walnut Muffins Makes 12 Download PDF Ingredients 3 Tablespoons canola oil ½ cup brown sugar, packed 1 egg or 2 egg whites 1 cup applesauce ¾ cup apples, peeled and finely diced 1 cup whole wheat flour ½ cup flour ½ teaspoon salt ½ teaspoon baking soda ½...
Blueberry Breakfast Blast Serves 1-2 Download PDF Ingredients 1 cup blueberries, fresh or frozen 1 cup nonfat plain yogurt 1 medium ripe banana, roughly chopped fresh mint for garnish Seasoned Cook: For a more substantial meal add ground flax seeds, nuts, tofu, or...
