“Enjoy this scrumptious version of pumpkin which surely gives an appetizing result!”

INGREDIENTS

2 cups whole wheat or oat bran pancake mix
1 1/2 cups water
1/2 cup pureed pumpkin (canned okay)
1/3 cup lite maple syrup
1/2 cup chopped walnuts
1/2 cup golden raisins
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg

DIRECTIONS

• Mix all ingredients in a large bowl.
• Pour ¼ cup of batter into a warmed non-stick skillet or griddle sprayed with cooking spray.
• Cook over medium-heat until lightly browned on each side.
• Try serving with a dollop of vanilla yogurt.

Poached eggs combined with fresh cooked greens starts you off right – with a protein and nutrient packed breakfast.

INGREDIENTS

5 cups chopped collard greens (stems removed)
1 medium onion cut in half and sliced thin
5 fresh shiitake mushrooms, sliced medium thick with stems removed
4 fresh free range chicken eggs
About 4 cups water
1 Tbsp apple cider vinegar, or any white wine vinegar
Dressing (mix together):
1 Tbsp fresh lemon juice
1 Tbsp minced fresh ginger
2 large cloves garlic, pressed
1 Tbsp soy sauce
1 Tbsp extra virgin olive oil

DIRECTIONS

• Bring lightly salted water to a boil in a steamer.
• Rinse greens well, fold leaves in half and chop.
• Steam for about 7 minutes.
• Add mushrooms, onion and steam for another 5 minutes.
• Get ready for poaching by bringing water and vinegar to a fast simmer in a small, shallow pan while steaming greens.
• You can start on high heat, and once it comes to a boil, reduce heat to a simmer before adding eggs.*
• Poach eggs until desired doneness when greens are almost done.**
• Press greens with the back of a spoon slightly to remove excess water.
• Remove vegetables from steamer and toss with dressing.
• Remove eggs from water with a slotted spoon and place on plate of tossed greens.
• Note:
• ** This will take about 5 minutes, or just until the white is set and the yolk has
• filmed over.
• Make sure there is enough water to cover eggs.

“It’s a sensational blending of fruity ingredients plus an ice! Enjoy!”

INGREDIENTS

1 orange, peeled, cut into chunks
1 medium banana, peeled, cut into chunks
1 can (6 ounces) unsweetened pineapple juice
1 cup crushed ice
1 Tbsp honey

DIRECTIONS

• Combine all ingredients in blender; blend until smooth.

“It’s a favorite recipe during winter because of its delightful treat!”

INGREDIENTS

1.5 cups white flour
2 tbsp Splenda
4 tsp baking powder
1/2 tsp salt
1/2 cup 2% milk
1 egg , well beaten
2 tbsp melted unsalted butter
1 cup cooked oatmeal

DIRECTIONS

• Preheat oven to 400 degrees F.
• Line muffin pans with papers or use cooking spray.
• Mix the dry ingredients.
• Combine egg, milk, butter and oatmeal in a separate bowl.
• Stir until well blended.
• Combine the two mixtures and mix well.
• Spoon each muffin cup two-thirds full of batter.
• Bake for 20 to 25 minutes or until toothpick inserted comes out dry.

“It is similar to a creamy rice pudding with a fruity twist which is a great way to start your morning!”

INGREDIENTS

3/4 cup 1% milk
1/3 cup couscous (preferably whole wheat)
1/2 cup plain or lemon lowfat yogurt
1/2 cup nonfat sour cream
1 tablespoon honey
1 teaspoon lemon zest
1/2 cup strawberries, hulled and sliced
1/2 cup fresh blueberries
1/2 cup sliced nectarines
1/2 cup fresh raspberries
1/4 cup dates, chopped

DIRECTIONS

• Bring milk to a boiling then stir in couscous in a medium saucepan.
• Simmer, covered for 1 minute then remove from heat and let stand for 5 minutes.
• Fluff with a fork and let stand 1 minute.
• Combine yogurt, sour cream, honey and lemon zest in a small bowl.
• Add couscous and mix well.
• Combine fruit in a separate bowl.
• Using 6 clear glasses, layer the bottom of each with fruit followed by a layer of the couscous mixture then another layer of fruit.

“It’s a famous dish which is greatly for breakfast!”

INGREDIENTS

1 corn toritlla
1/2 cup egg substitute
1/4 cup fat-free refried beans
1/2 cup diced bell pepper
1/4 cup sliced mushrooms
2 tablespoons chopped black olives
1/2 cup enchilada sauce
1/4 reduced-fat shredded cheese
2 tablespoons fat-free sour cream

DIRECTIONS

• Place bell peppers, olives and mushrooms in a pan.
• Sauté until peppers are tender-crisp; set aside.
• Scramble egg substitute until cooked through.
• Warm beans and enchilada sauce.
• Warm or lightly toast tortilla.
• Spread with beans and top with egg substitute, veggies, cheese and enchilada sauce.
• Top with sour cream.

“You’ll start your day right with this hearty, healthy meal!”

INGREDIENTS

1/2 cup whole grain hot cereal such as Kashi Pilaf or Country Choice Multi-Grain
3/4 cup water (or amount recommended on package)
1 tablespoon light maple syrup
1/2 teaspoon ground cinnamon
1/2 cup blackberries (fresh or frozen)
1/2 cup low-fat soy milk

DIRECTIONS

• Prepare cereal according to package directions.
• Stir in cinnamon and maple syrup.
• Top with soy milk and blackberries.

“This delightful recipe will turn your meal into an amazing morning meal!”

INGREDIENTS

1 golden delicious apple, diced
1/3 cup apple juice
1/3 cup water
Dash of cinnamon
Dash of nutmeg
1/3 cup quick-cook rolled oats, uncooked

DIRECTIONS

• Combine apples, juice, water and seasonings; bring to a boil.
• Stir in rolled oats; cook for 1 minute.
• Cover and let stand several minutes before serving.

“This delightful recipe will bring a smile to your face in the early morning!”

INGREDIENTS

2 cups pineapple, drained and chopped
1 cup frozen raspberries, thawed
1 cup low-fat vanilla yogurt
1 peeled and sliced banana
1/3 cup dried cherries

DIRECTIONS

• Layer the pineapple, berries, yogurt, banana, and cherries in glasses or bowls.

“It’s just a great way to start your day with this delightful treat!”

INGREDIENTS

2 large bananas
8 "scoops" watermelon and/or cantaloupe
1 cup blueberries (or raspberries or strawberries)
1/2 cup low fat vanilla yogurt
1/4 cup granola

DIRECTIONS

• Peel bananas and cut in half crosswise, then cut each piece in half lengthwise
• For each serving, lay 2 banana pieces against the sides of a shallow dish.
• To make watermelon "scoops":
• Use an ice cream scoop to create balls of watermelon.
• Remove seeds, if needed.
• Place a watermelon "scoop" at each end of the dish.
• Fill the center space with berries.
• Stir yogurt until smooth, spoon over the watermelon "scoops".
• Sprinkle with granola.