INGREDIENTS

   * 3/4 cup all-purpose flour
   * 3/4 cup whole-wheat flour
   * 1/2 cup toasted wheat germ
   * 1 Tbsp. fresh orange zest
   * 2 tsp. sugar
   * 1 tsp. baking soda
   * 1/4 tsp. salt
   * 1 1/2 cups non-fat or low-fat buttermilk
   * 1/2 cup orange juice
   * 2 large egg whites
   * 1 tsp. vanilla extract
   * Canola oil spray
   * Puréed fruit or jam, preferably sweetened with juice, as an accompaniment (optional)

DIRECTIONS

• Use a large bowl to contain all the dry ingredients together. Mix well until properly combined.
• Put buttermilk, orange juice, egg whites and vanilla in a blender and set over low speed. Once combined, add the dry mixture gently or in 3 batches. Set speed to low until the mixture is properly combined.  
• Use oil spray to coat a griddle or pan. Set over moderate heat. Once hot, pour batter gently to make several batches of pancakes. Turn the pancakes one the top is bubbly and the bottom looks done. Cook for another 2 minutes or until evenly golden. Keep the first batches of pancakes warm until all the batter has been used up.
• If preferred, enjoy with pureed fruit or jam.
• Makes 12 pancakes.

INGREDIENTS

   * 1 can (14 1/2 ounces) Swanson Fat Free Chicken Broth
   * Generous dash pepper
   * 1 stalk celery, coarsely chopped (about 1/2 cup)
   * 1 small onion, coarsely chopped (about 1/4 cup)
   * 4 cups Pepperidge Farm Herb Seasoned Stuffing

DIRECTIONS

• Combine broth with pepper, celery and onion in a moderate-sized saucepan. Let it boil over high heat then lower heat. Put a cover and leave it to cook for another 5 minutes or just until the veggies become tender. Add in stuffing and combine lightly.

INGREDIENTS

   * 1 Tbs. olive oil
   * 2 cups diced onions
   * 6 medium cloves garlic, minced
   * 1 tsp. dried oregano
   * 1 tsp. red pepper flakes
   * 1/2 tsp. plus pinch of salt
   * 4 cups diced eggplant
   * 3 cups diced zucchini
   * 1 cup diced red bell pepper
   * 1 cup diced yellow summer squash
   * 1/4 cup low-sodium vegetable broth, plus additional if needed
   * 2 cups halved, seeded and diced tomatoes
   * 1/2 cup drained, pitted and minced kalamata olives
   * 1 cup chopped flat-leaf parsley
   * 1/2 cup drained, minced capers

DIRECTIONS

• Use a large heavy pot to heat up oil over moderate heat. You may also use a Dutch oven if available. Saute onions into the hot oil along with garlic, oregano, pepper flakes and pinch of salt. Cook and stir often for about 4 minutes or until the onions become soft.
• Put eggplant and cook. Stirring often for about 3 minutes. Mix in the zucchini, bell pepper, squash, broth and the remaining half teaspoon of salt. Combine thoroughly. Put cover and cook the veggies until tender or for about 10 minutes. Add more broth as needed.
• Remove cover and add the tomatoes, olives, parsley and capers. Stir and continue cooking uncovered for about 2 minutes.
• Serve immediately.

INGREDIENTS

   * 1/2 cup low-fat cottage cheese
   * 1/4 cup fat-free mayonnaise
   * 1/4 cup finely minced green onion
   * 1/4 cup finely minced celery
   * 1/4 tsp. Mrs. Dash seasoning (use flavor of choice)
   * 1 tsp. Dijon mustard
   * Pepper to taste (optional)
   * 8 hard-boiled eggs, cut in half, yolks discarded
   * 2 Tbsp. minced parsley

DIRECTIONS

• Combine cottage cheese and mayonnaise in a moderate-sized bowl. Beat until fluffy. Mix in the succeeding 5 ingredients and beat thoroughly.
• Ladle the cottage cheese mixture onto the halved hard-boiled eggs. Place it in the refrigerator until serving.
• Serve with dust of parsley.

INGREDIENTS

   * 6 oz. (about 1 cup) diced, cooked shrimp
   * 1 cup shredded fat-free. mozzarella cheese
   * 3/4 cup chopped plum tomatoes (about 2 1/2 medium)
   * 3/4 cup chopped fresh spinach
   * 1/4 cup chopped scallions
   * 1 tsp. crushed fresh garlic
   * 1 tsp. dried oregano
   * 1 long, thin loaf French bread

DIRECTIONS

• Prepare a medium bowl to combine all the ingredients from the list but do not include the bread. Combine thoroughly and reserve. Cut bread into 24 pieces with an inch thick per slice.
• Set the slices over a baking sheet and place it into the oven to bake at 300 degrees F for about 15 minutes or just until crisp and dry.
• Apply a tablespoon of the shrimp mixture over every slices and put it back into the oven to bake at 400 degrees F for another 5 minutes or just until the cheese melts.
• Serve immediately.

INGREDIENTS

   * 1/4 cup finely chopped green onions
   * 1/4 tsp. dried whole dill weed
   * 1/8 tsp. ground white pepper
   * 1/4 cup fat-free cream cheese, softened
   * 1 tsp. fat-free milk
   * 16 party slices (1 1/2-inch-square) pumpernickel bread, toasted
   * 4-oz. package thinly sliced smoked salmon

DIRECTIONS

• In a small bowl, mix green onions thoroughly with whole dill weed, ground white pepper, cream cheese and milk. Apply a teaspoon of cream cheese mixture over bread slices and top it with a quarter-ounce of salmon.
• Makes 2 canape servings.

INGREDIENTS

   * 2 Tbsp. flour
   * 1/8 tsp. dried whole thyme
   * 1/8 tsp. pepper
   * 4-oz. carton egg substitute
   * 14-oz. can artichoke hearts, drained and chopped
   * 1/4 cup chopped roasted bell pepper
   * 6-oz. can crabmeat, drained
   * 32 wonton wrappers (3×3-inch square)
   * 6 Tbsp. Parmesan cheese
   * 3 Tbsp. dried chives
   * Nonstick cooking spray

DIRECTIONS

• In a bowl, mix flour with whole thyme, pepper, egg substitute, artichoke hearts,  roasted bell pepper and crabmeat. Combine thoroughly.
• Apply nonstick cooking spray over the mini-muffin tins and press a wonton wrapper gently over each cup. Set the crabmeat mixture over the wonton wrappers, dividing the mixture evenly. Sprinkle top with cheese and chives.
• Place it into the oven to bake at 350 degrees F for about 20 minutes or until the crabmeat is set and the wrappers become slightly browned.  

INGREDIENTS

   * 1 1/2 cups water
   * 5 Tbsp. agar flakes
   * 1/3 cup nutritional yeast flakes
   * 1/2 cup macadamia nuts
   * 3 Tbsp. lemon juice
   * 1 Tbsp. tahini
   * 1 Tbsp. soy sauce
   * 1 1/2 tsp. garlic powder
   * 1 1/2 tsp. onion powder
   * 1/2 tsp. turmeric
   * 1/4 tsp. salt

DIRECTIONS

• Spray well a round-bottomed glass or plastic bowl with cooking spray. Reserve.
• In a pan, mix water with agar flakes. Bring it to a boil then reduce heat to allow simmering for about 5 minutes or just until the mixture is homogeous.  Transfer the mixture into a food processor. Add the remaining ingredients as well into the food processor and combine until liquefied.
• Pour the liquids into the coated glass bowl and refrigerate uncovered for as long as 5 days.

INGREDIENTS

   * 1 medium eggplant, skinned and cut into ½ inch dices
   * 1 large yellow bell pepper
   * 1 large red bell pepper
   * 8 mushrooms
   * 1 small zucchini, cut into ¼ inch dices
   * 1 1/2 cups raw wild rice
   * 1/2 cup olive oil
   * 1 tablespoon pine nuts
   * 1/4 cup golden raisins
   * 1 garlic clove, minced
   * Salt to taste

DIRECTIONS

• Season diced eggplant with salt. Reserve. After half hour, use cold water for rinsing the eggplants. Pat dry with paper towels.
• Discard the seeds from peppers then cut the latter into thin strips. Cut the zucchini into dice and slice the mushrooms.
• Prepare to cook the rice following the instructions set on its packaging. 
• Put oil in a frying pan and heat. Sauté garlic and add eggplant, cooking for about 3 minutes per side. Add peppers and zucchini. Stir often while cooking over low heat for 3 minutes. Add the golden raisins, pine nuts and mushrooms. Mix well and cook until mushrooms are warm.
• Top rice with the mixture and serve.
• Makes 4 servings.  

If preferred, you can replace red wine vinegar with white balsamic vinegar and the small red beets with golden beets that have been peeled and cut in half with yams or potatoes.

INGREDIENTS

   * 2 1/2 lbs small red beets
   * 2 tsps. olive oil

   Dressing:
   * 1/2 cup green onion, Julienne
   * 1/4 cup flat-leaf Italian parsley
   * 1 large garlic clove, finely minced
   * 1 tsp. homemade harissa, to taste
   * 2 tsps. red wine vinegar
   * Salt and ground black pepper

DIRECTIONS

• Set oven to preheat settings of 400 degrees F. Combine the dressing ingredients in a bowl and reserve for later use.
• Put beets and olive oil in a large pan and set aside allowing the mixture to sit. Transfer the beets over to a large baking sheet and tent with aluminum foil. Place it into the oven to bake for half hour. Cool for 5 minutes before cutting the beets into one-cm cubes.
• Transfer the cubes into a bowl and drizzle with dressing.
• Makes about 4 to 5 servings.