Peanut Butter Banana Shake

Ingredients:
1 cup vanilla soy milk (or light vanilla soymilk)
5 oz. soft silken tofu, chilled and cubed
2 medium bananas
3 tablespoons natural peanut butter
1 tablespoon honey or rice syrup

Instructions:
Combine all ingredients in a blender. Process until smooth. Makes 2 shakes.

Recipe from Stacy Goldberg, MPH, RN, BSN

Apple Harvest Breakfast Bake

Ingredients:
¾ cup slow-cooking oats
¾ cup warm 100% apple juice
2 tablespoons Enova brand oil or canola oil
2 large egg whites
2 teaspoons vanilla extract
1 tablespoon Trans fat free margarine, melted
Cooking spray
½ cup packed brown sugar, divided
1 large Granny Smith apple, peeled and thinly sliced (about 1 ½ cups)
1 ¼ cups 100% whole wheat flour
1 teaspoon baking soda
1 teaspoon ground cinnamon
½ teaspoon salt
¼ teaspoon ground nutmeg

Instructions:
Preheat oven to 350˚F. Combine oats, apple juice, and Enova or canola oil in a small bowl; let stand 10 minutes. Stir in egg whites and vanilla. Pour margarine in the bottom of a 9-inch cake pan coated with cooking spray. Sprinkle ¼ cup brown sugar. Arrange the apple slices spoke-like on top of brown sugar, working from center of pan to edge. Lightly spoon flour into dry measuring cup; level with a knife. Combine ¾ cup brown sugar, flour, baking soda, cinnamon, salt, and nutmeg in a large bowl; stir with a whisk. Add oat mixture; stir just until moist. Pour batter into prepared pan. Bake at 350˚ for 40 minutes or until wooden pick inserted in center comes out clean. Cool in pan for 10 minutes. Place a plate upside down on top of cake; invert onto plate. Cut into wedges.

Recipe from Enova oil. For more recipes, visit EnovaOil.com

Yogurt-Bran Muffins

Ingredients:
1 cup Fiber One cereal or Kashi Go Lean Cereal
2 egg whites, slightly beaten
¼ cup canola oil
2 containers (6 oz. each) low-fat yogurt (any flavor)
1 ½ cups 100% whole wheat flour
½ cup packed brown sugar
1 ¼ teaspoons baking soda
½ teaspoon salt
½ cup fresh blueberries or raspberries, if desired

Instructions:
Heat oven to 400˚F. Grease bottoms of 12 regular-size muffin cups, or place paper baking cup in each muffin cup. Crush cereal.

In medium bowl, stir together egg whites, oil and yogurt. Stir in cereal and remaining ingredients except berries just until moistened. Gently stir in berries. Divide batter evenly among muffin cups, filling each ¾ full.

Bake 18 to 20 minutes or until golden brown. Immediately remove from pan.

For variety:
Add ¼ cup natural peanut butter
Add 2 bananas
Add ¼ cup nuts of your choice
Add 1/3 cup dark chocolate chips

Recipe from Fiber One. For more recipes, visit www.fiberseekers.com

Peanut Butter Pancakes

Ingredients:
1 ¼ cups 100% whole wheat flour
2 tablespoons sugar
2 ½ teaspoons baking powder
¼ teaspoon salt
1 ¼ cup nonfat milk
2 egg whites, beaten
¼ cup natural peanut butter, creamy

Instructions:
In a mixing bowl, combine flour, sugar, baking powder, and salt. In another bowl, whisk egg whites with milk and peanut butter until smooth. Pour peanut butter mixture into flour mixture and stir just until moistened. Do not over mix; batter will still be slightly lumpy. Heat a griddle or large skillet over medium heat until hot. Spray with cooking spray. Pour ¼ cup batter onto heated griddle for each pancake, turning when edges become slightly dry and bubbles appear on the surface of the pancake. Serve with fresh sliced fruit.

Recipe from Smart Balance

Blueberry-Bran Pancakes

Ingredients:
1 cup Fiber One cereal or Kashi Go Lean
2 egg whites
1 ¼ cup non-fat milk
2 tablespoons canola oil
1 cup 100% whole wheat flour
1 tablespoon sugar
1 teaspoon baking powder
½ teaspoon baking soda
½ teaspoon salt
½ cup fresh or frozen (thawed) blueberries, strawberries, raspberries, bananas, or fruit of choice (optional)

Instructions:
If desired, crush cereal by placing in resealable food-storage plastic bag; seal bag and crush with rolling pin or meat mallet. In a medium bowl, beat egg whites with wire whisk or fork. Beat in milk, oil and cereal; let stand about 5 minutes or until cereal is softened. Beat in remaining ingredients except fruit. Gently stir in the ½ of fruit.

Heat griddle or skillet over medium heat or to 375˚F. Spray with cooking spray. Pour ¼ cup batter onto griddle and cook pancakes until puffed of full of bubbles. Turn and cook other side until golden brown. Top with more fruit (optional) and fiber one cereal on top

Recipe from Fiber One

Coffee Banana Smoothie

Ingredients:
1 ¼ cup non-fat milk
½ cup soft silken tofu, drained
1 ripe banana, peeled and sliced
1-2 tablespoons honey
2 shots decaffeinated coffee
4 ice cubes, crushed
Ground cinnamon (optional)

Instructions:
In a blender, combine milk, tofu, banana, honey, espresso, and ice cubes. Blend until very frothy. Serves 2.

Recipe from Whole Foods

Pizza Romano

Ingredients:
¾ pound Laura’s 95% Lean Ground Beef or Piedmontese Ground Beef
2 cloves garlic, minced
1 teaspoon dried Italian seasoning
½ small onion, chopped
½ small green pepper, chopped
½ (8-ounce) package sliced fresh mushrooms
1 (12-inch) 100% whole wheat pizza crust
¾ to 1 cup marinara or pizza sauce
¼ cup chopped sun-dried tomatoes
¾ (8-ounce) package shredded reduced-fat Mozzarella cheese
Crushed red pepper (optional)

Instructions:
Cook beef, garlic and Italian seasoning in a nonstick skillet about 5 minutes or until browned; drain and remove from skillet.
Add onion and bell pepper to skillet; sauté 2 minutes or until slightly tender.
Add mushrooms and sauté 1 minute more. Spread crust with sauce; add toppings.
Bake at 350˚F for 8 to 10 minutes or until cheese is melted. Sprinkle with crushed red pepper, if desired.
You can purchase 100% whole wheat pizza dough at Trader Joe’s.
You can add any vegetables you like (chopped broccoli, cauliflower, tomatoes, etc.)

Recipe from Laura’s Lean Beef. Can also find more recipes at www.laurasleanbeef.com

Wagon-Wheel Pasta & Goat Cheese

Ingredients:
½ pound 100% whole wheat wagon-wheel (or any 100% whole wheat short) pasta
1 10-ounce box frozen lima beans or 1 cup cooked shelled edamame
1 tablespoon olive or canola oil
1 large onion, sliced thinly
2 tablespoons reduced fat or fat free sour cream
1 tablespoon finely chopped fresh thyme (optional)
½ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
4 ounces creamy aged goat cheese, cut into small chunks

Instructions:
Bring a large pot of salted water to a boil, and then add the pasta. After five minutes, add the Lima or edamame beans. Meanwhile, heat the olive oil in a skillet over medium heat. Add the onion and cook until browned, about 7 minutes. When the pasta is ready, drain it with the beans (reserving ½ cup of the liquid), then return the pasta and beans to the pot along with the onion, sour cream, thyme (if using), salt, pepper, goat cheese, and the reserved water. Toss together and serve.

Recipe from Cookie Magazine

Goat-Cheese Pizza

Ingredients:
2 ½ cups green or red grapes, halved
1 tablespoon finely chopped rosemary
3 tablespoons canola or extra-virgin olive oil
1 pound store-bought 100% whole wheat pizza dough (can be purchased at Trader Joe’s)
8 ounces soft goat cheese

Instructions:
Preheat a gas or charcoal grill to medium, or the oven to 450˚F. Toss together the grapes, rosemary, and 1 tablespoon of the olive or canola oil; set aside.

Divide the dough into thirds and stretch each portion into a 10-inch circle. Place the rounds on the grill or in the oven until cooked through, about 6 minutes, flipping each halfway through if using a grill. Distribute the grapes, spoonfuls of the goat cheese, and the remaining olive or canola oil on the pizzas. Cover the grill (if using) and heat until the cheese begins to melt, about 5 minutes.

For a faster version: cover split 100% whole wheat pita bread or 100% whole wheat tortillas with the cheese and grapes then place it under the broiler for 5 minutes.

Recipe from Cookie Magazine

Grilled Rosemary Chicken

Ingredients:
2 tablespoons minced fresh rosemary
2 tablespoons lemon juice
2 tablespoons Enova Brand or canola oil
2 cloves garlic, minced
¼ teaspoon salt
4 boneless skinless chicken breasts (about 1 pound)

Instructions:
Prepare grill for direct cooking. Whisk together rosemary, lemon juice, Enova or canola oil, garlic and salt in small bowl. Pour into shallow glass dish. Add chicken, turning to coat both sides with lemon juice mixture. Cover; marinate in refrigerator 15 minutes, turning chicken once. Remove chicken; discard marinade.

Grill chicken over medium-hot coals 5 to 6 minutes per side or until chicken is no longer pink in center. Serve with grilled or steamed fresh vegetables; if desired.

Recipe from Enova oil

Soy Ginger Chicken and Winter Greens

Ingredients:
½ cup 365 Organic Everyday Value Soy Ginger Sauce (Whole Foods)
2 large boneless chicken breasts, cut into thin strips
6-8 cups assorted fresh winter greens (kale, collards, mustard and/ or chard)
2 tablespoons canola or extra virgin olive oil
2/3 cup shredded petite carrots
½ cup chopped scallions

Instructions:
In a small bowl, combine sauce and chicken. Let marinate at least 30 minutes. Wash greens thoroughly, trim and chop roughly. Bring a large pot of lightly salted water to boil. Place greens in boiling water and blanch 3-4 minutes. Drain and immediately transfer to ice water to stop cooking and retain color. When cool, drain and set aside. In a large sauté pan or wok, heat olive or canola oil over medium high heat and sauté chicken about 5 minutes until well browned. Add carrots, scallions and cooked greens. Sauté another 3-5 minutes, tossing to mix ingredients. Serve with addition soy ginger sauce if desired.

For variety:
Add additional vegetables if desired (mushrooms, broccoli, etc)

Recipe from Whole Foods Market

Pecan Crusted Tilapia with Marinara with Herbs Sauce

Ingredients:
¼ cup pecan or walnut pieces
¼ cup 100% whole wheat flour
1/8 teaspoon kosher salt
1/8 teaspoon black pepper
2 egg whites, whisked
1 tablespoon water
¼ cup whole wheat bread crumbs
2 (5-oz). Tilapia fillets
1 tablespoon canola or olive oil
2/3 cup low fat, low sodium marinara or tomato sauce

Instructions:
In a 350˚F oven, toast the pecan pieces. Remove from oven and cool.

Set up breading station: In one bowl, season the flour with salt and pepper. In a second bowl, whisk the egg whites and add the water. In a third bowl, combine the chopped nuts with the bread crumbs. Bread the tilapia as follows: Dip the seasoned flour, and then in the egg wash. Finally, finish the fish in the bread crumb-nut combination.

Turn stove top to low heat and in a small sauce pan heat the marinara sauce until warm.

In a large sauté pan, heat the canola or olive oil and sauté the Tilapia evenly on both sides until coating is browned. Finish the fish in a 350˚F oven for 15-20 minutes or until fish flakes easily with a fork. Place finished fish on top of sauce.

Recipe from Heinz superfoods

Creamy Spinach Topped with Seared Scallops

Ingredients:
2 tablespoons canola oil, divided
2 lb. baby spinach
1/3 cup non-fat milk
¼ cup grated Parmigiano-Reggiano cheese
Pinch of nutmeg
Sea salt and ground black pepper to taste
1 teaspoon olive oil
1 16-oz package of Patagonian scallops, thawed and patted dry

Instructions:
Heat sauté pan over medium heat. Add 1 tablespoon canola oil and spinach. Cook until spinach wilts (2-3 minutes). Move spinach to the outsides of the pan. Add milk and cheese to the center of the pan and stir them until bubbling and thickened. Add nutmeg, salt and pepper to taste. Stir spinach into sauce. In a separate pan, heat remaining canola oil and olive oil over medium heat. Season scallops with salt and pepper. Add to pan. Sear 2-3 minutes per side, until the scallops just turn opaque. Divide spinach between 4 plates and scallops evenly on top of the spinach. Serves 4.

Recipe from Whole Foods

Chunky White Bean Guacamole

Ingredients:
1 can (15 oz.) navy beans, or cannelloni (white kidney) beans, drained
¼ cup red onion, chopped
¼ cup fresh parsley, or cilantro, minced
1 clove garlic, mined, or 2 roasted cloves
½ teaspoon sea salt
4 tablespoons lime juice, freshly squeezed
1 avocado, peeled, pitted, and chopped
1 can diced tomatoes (optional: with green chilies), drained

Place beans, onion, parsley or cilantro, garlic, salt and 3 tablespoons lime juice in a blender or food processor. Pulse 8 to 10 times to create a chunky mixture. Scrape down sides of blender. Add the avocado in chunks. Pulse 6 to 8 more times until evenly distributed but still in small chunks. Place in a bowl. Stir in tomatoes and extra lime juice, if desired. Serve with whole grain crackers, 100% whole wheat baked pita chips, carrot sticks or celery stalks.

Recipe from Eden Organic Foods. For more recipes, visit www.edenfoods.com

Baked Squash Stuffed with Quinoa & Dried Fruit

Ingredients:
2 medium acorn squash, halved and seeded
2 cups cooked quinoa
¼ cup walnuts, chopped
½ cup (no sugar added) dried cherries, dried cranberries, or dried blueberries, chopped
2 tablespoons light maple syrup or 2 tablespoons brown sugar
¼ teaspoon cinnamon

Instructions:
Heat the oven to 350˚F. Lightly spray the squash skin with cooking spray. Mix together the cooked quinoa, walnuts, dried fruit, syrup or brown sugar, and cinnamon. Stuff each squash half with the mixture. Cover the squash with foil wrap and place in a baking dish. Bake for 45 minutes or until the squash is tender when poked with a fork. Removed the foil and gently mix some of the squash with the stuffing ingredients before placing on a serving platter.

Recipe from Eden Organic Foods. For more recipes, visit www.edenfoods.com

Fiesta Corn and Black Bean Toss

1 can (15 ¼ ounces) Del Monte Fiesta Corn, drained
1 can (15 ounces) black beans, rinsed and drained
½ cup sliced green onions
1 can (14 ½ ounces) Del Monte Petite Cut Diced Tomatoes with Zesty Jalapenos, drained
2 tablespoons canola oil
½ teaspoon ground cumin (optional)

Instructions:
Combine all ingredients. Serve with 100% whole wheat pitas, whole grain crackers

Recipe from Del Monte

Cajun Sweet Potatoes

1 ½ teaspoons paprika
1 teaspoon brown sugar
¼ teaspoon black pepper
¼ teaspoon onion powder
¼ teaspoon dried thyme
¼ teaspoon dried rosemary
¼ teaspoon garlic powder
1/8 teaspoon cayenne pepper
2 large sweet potatoes, peeled
1 ½ teaspoons Enova brand oil or canola oil

Instructions:
Preheat oven to 375˚F. In a small bowl, stir together paprika, brown sugar, black pepper, onion powder, thyme, rosemary, garlic powder and cayenne pepper. Slice the sweet potatoes in half lengthwise, and then slice into 3/8-inch pieces. Brush each potato slice with Enova or canola oil. Rub the seasoning mix over one side of each potato slice. Place the sweet potatoes on a baking sheet or in a shallow pan. Bake in preheated oven for 15 minutes or until tender. Makes 4 servings. (Serving size: ½ potato)

Recipe from Enova oil

Yummy Frozen Bananas

Peel 4 ripe bananas and cut in half. Use a Popsicle stick or something similar as a handle. Melt about ½ cup dark chocolate. Place melted chocolate in bowl. Dip bananas until well coated. Place bananas on a plate and freeze for an hour or so. Remove from freezer and enjoy.

Recipe from Aunt Libby’s Kitchen

Best Banana Bread

Ingredients:
1 cup Quaker old fashioned oats, uncooked
½ cup non-fat milk
1 cup mashed very ripe bananas (about 3 medium)
4 egg whites, lightly beaten
½ canola oil OR ¼ cup unsweetened apple sauce and ¼ cup canola oil
2 cups 100% whole wheat flour
¼ cup sugar or ¼ cup sugar substitute
2 teaspoons baking powder
1 teaspoon ground cinnamon
½ teaspoon baking soda
½ teaspoon salt (optional)
½ teaspoon ground nutmeg

Instructions:
Heat over to 350°F. Lightly spray bottom only of 9 x 5-inch loaf pan with cooking spray.

In a medium bowl, combine oats and milk; mix well. Let stand 10 minutes. Stir in bananas, egg substitute and oil/applesauce until blended.

In a large bowl, combine flour, sweetener or sugar, baking powder, cinnamon, baking soda, salt and nutmeg; mix well. Add oat mixture to dry ingredients all at once; stir just until dry ingredients are moistened. (Do not over mix.) Pour batter into pan.

Bake 55 to 65 minutes or until wooden pick inserted in center comes out clean. Cool in pan on wire rack 10 minutes. Remove from pan. Cool completely. Store tightly wrapped.

Recipe from Quaker Oats

Carrot Cake

Ingredients:
2 cups firmly packed finely grated carrots
Juice of 1 large orange
2 teaspoons vanilla extract
¼ cup canola oil or unsweetened apple sauce
1 cup honey, liquefied in microwave (30 seconds)
½ cup chopped pineapple
1 cup whole wheat flour
1 ½ cups whole-wheat pastry flour
2 teaspoons baking soda
1 teaspoon cinnamon
½ teaspoon ground allspice
¾ cup walnuts, chopped

Instructions:
Preheat oven to 350°F. In a mixing bowl, stir together the carrots, orange juice, vanilla, canola oil, honey, and pineapple until well blended. In another bowl, stir together the flours, baking soda, and spices. Mix in the walnuts. Blend the dry ingredients into the carrot mixture, stirring until just mixed. Pour batter onto a nonstick 8-inch-square baking pan and bake for 45-60 minutes until a knife inserted in the center comes out clean. Remove from oven, let cool slightly, and remove from pan. Option: Line a muffin pan with paper liners. Fill muffin cups with batter. Bake for 30-35 minutes. Makes 9 slices or 12 muffins.

Recipe from Dr.Weil.com