Chickpea Crepes with Spinach, Mushroom, and Pesto

Crepe Ingredients

• 1 cup chickpea flour
• 2 tablespoons extra virgin olive oil
• 1 teaspoon finely chopped fresh rosemary
• ¾ teaspoon salt
• 2 teaspoons soft buttery spread, if using skillet

Filling Ingredients

• 2 teaspoons extra virgin olive oil
• ¼ cup finely chopped red onion
• ⅓ cup finely chopped red bell pepper
• 6 ounces (about 2 cups) Cremini mushrooms, thinly sliced
• 1 (5-ounce box) baby spinach
• 2 tablespoons prepared pesto
• Salt and freshly ground black pepper

Directions

1. In medium bowl, whisk chickpea flour, oil, rosemary, and salt with water until mixture is smooth. Let batter sit 20–30 minutes to thicken slightly. Before cooking, stir to loosen any clumps.
2. For crepes, set non-stick crepe pan over medium-high heat until drops of water flicked into pan ball up and bounce. With one hand, hold pan up at 45-degree angle. Pour ¼ cup batter near top of pan, rotating pan as you pour so batter flows into 6- to 7-inch round crepe. Cook until crepe is golden on bottom, 1-2 minutes. Using large spatula, turn and cook until crepe is lightly golden on bottom, about 30 seconds. Transfer crept to large plate. Cover each crepe with wax paper. If using a regular skillet instead of non-stick crepe pan, coat hot pan with ½ teaspoon spread before first crepe and repeat as needed between crepes.
3. If not filling crepes immediately, cool to room temperature and cover plate with plastic wrap. Hold crepes at room temperature for up to 8 hours, refrigerate for up to 24 hours.
4. For filling, in medium skillet heat oil over medium-high heat. Add onion and cook, stirring, 2 minutes. Add red peppers and cook, stirring, until onions are translucent, 5 minutes. Add mushrooms and cook, stirring occasionally, until mixture looks wet, 5–6 minutes. Add spinach, stirring to wilt leaves. Cook, stirring often, until most of moisture has evaporated and filling is tender, 8 minutes.
5. If crepes have been made ahead, wrap them in foil and warm in 250°F oven, 20 minutes. To assemble crepes, in small bowl, mix pesto with 2 tablespoons warm water. Stir pesto into filling. Arrange a crepe on a plate. Spoon ⅙ filling over bottom half of each crepe, then gently fold crepe in half over filling. Repeat with remaining crepes and filling. If desired, garnish plate with some mesclun leaves and strawberries. Serve immediately.

Holly’s Cheese Blintzes

“These blintzes are to die for—and you’ll feel great for hours thanks to the balance of proteins, carbs, and fats they provide. I eat them every day for breakfast!” says Mosier.

Ingredients

(Makes 1 serving or 2 crepes.)

• 2/3 cup ricotta, low-fat*
• 1/2 teaspoon cinnamon
• dash of vanilla
• 2 packages Splenda
• 2 crepes**

Holly’s Shopping Tips:

*Don’t buy part-skim ricotta. It is much higher in calories and fat than the low-fat product! My favorite is brand is Market Pantry from Target because it is somewhat dry.

** Look for 60-calorie crepes in grocery stores near the fruits.

Directions

1. Preheat oven to 350°F.
2. In bowl mix ricotta, cinnamon, vanilla, and sweetener.
3. Place crepes on lightly sprayed baking sheet.
4. Spoon half of ricotta mixture into middle of each crepe. Fold in ends, and roll like a burrito. Sprinkle with cinnamon sugar, if desired.
5. Bake until lightly browned, about 20 minutes. Top with ½ cup fresh fruit for extra antioxidants.

Holly’s Cinnamon Salmon

“This dynamite recipe happened by chance! One day I was making salmon with lemon pepper. My cookie sheet still had cinnamon on it from the cheese blintzes, but I used it anyway. Oddly enough, the salmon was incredibly delicious! My friends love it, too,” says Mosier.

Ingredients

• 1 6-ounce salmon fillet
• Cooking spray
• Lemon pepper
• Cinnamon

Directions

1. Preheat oven to 425°F.
2. Sprinkle each side of fillet liberally with lemon pepper and add dash of cinnamon.
3. Place salmon fillet in baking dish sprayed with cooking spray.
4. Bake for about 15 minutes or until done.

Glycemic Index

Glycemic index (GI) tells you how rapidly a carbohydrate turns into glucose. This value doesn’t tell you, however, how much of that carbohydrate is in a serving of a particular food. The glycemic index has been studied to see if it can help control blood sugar for people with diabetes. Though many products have begun to tout their GI on food labels, there is some controversy about how these values are measured and interpreted.

GI Range

Low GI = 55 or less
Medium GI = 56 – 69
High GI = 70 or more

What’s more important is the Glycemic load (GL)—this tool uses the glycemic index and takes the amount of available carbohydrates into account. Available carbohydrates are those that provide energy, i.e., starch and sugar, but not fiber. The glycemic load measures the effect of the glycemic index of a food times its available carbohydrate content in grams in a standard serving. More information about these tools can be found at www.glycemicindex.com.

GL Range

Low GL = 10 or less
Medium GL = 11- 19
High GL = 20 or more

Breakfast:

Bacon, Cheddar, and Apple Bake

• 3 medium apples, peeled and sliced
• 2 tablespoons sugar
• 2 cups shredded sharp Cheddar cheese
• 1 pound bacon, crisply fried and crumbled
• 2 cups flour
• 3 tablespoons baking powder
• 1/2 teaspoon salt
• 2 cups milk
• 5 eggs
• Maple syrup for topping
• Powdered sugar for topping

Preheat oven to 375 degrees. Mix apples and sugar. Arrange in rows on an ungreased 9 x 13-inch baking pan. Cover apples with cheese and sprinkle with bacon. Mix remaining ingredients and pour over apples. Bake uncovered for 30 minutes. Serve immediately with maple syrup and powdered sugar for topping.

Yield: 8 servings

Blueberry Buckle

• 2 cups all-purpose unbleached flour, sifted
• 2 1/2 teaspoons baking powder
• 1/4 cup butter, softened
• 1/2 cup sugar
• 1 egg, well-beaten
• 1/2 cup milk
• 1 pint fresh blueberries

Ingredients for topping:

• 4 tablespoons sugar
• 4 tablespoons light brown sugar
• 1/3 cup flour
• 1 teaspoon cinnamon
• 1/3 teaspoon nutmeg
• 4 tablespoons butter

Preheat oven to 350° F. Sift together flour and baking powder in small bowl, then set aside. Beat butter and sugar together until light and fluffy. Mix in well-beaten egg. Add flour mixture alternately with milk. (Note: The resulting dough will be thick, not runny like cake batter.) Place in greased 8×8-inch baking dish and cover with blueberries.

Put all topping ingredients in bowl and mix together with fingertips until crumbly. Sprinkle over top. Bake 1 hour and serve warm.

Homemade Cinnamon Raisin Bread

Cinnamon Raisin Bread

• 1/2 cup milk
• 1/3 cup warm water
• 1 package active dry yeast
• 1 egg
• 2 tablespoons and 2 teaspoons white sugar
• 1/4 teaspoon salt
• 2 tablespoons and 2 teaspoons margarine, softened
• 1/3 cup raisins
• 1-2/3 cups all-purpose flour
• 1 cup whole-wheat flour
• 2 teaspoons milk
• 1/4 cup white sugar
• 3 teaspoons ground cinnamon
• 2 teaspoons butter, melted

Warm milk in small saucepan until it bubbles. Remove from heat and let cool until lukewarm. Dissolve yeast in warm water and set aside until frothy. Mix in eggs, sugar, butter or margarine, salt, and raisins. Stir in cooled milk. Gradually add flour to make a stiff dough. Knead dough on a lightly floured surface, about 10 minutes. Place in greased mixing bowl and turn to coat dough. Cover with damp cloth and let rise until doubled, about 1 hour and 30 minutes.

Press or roll out on lightly floured surface into large rectangle 1/2 inch thick. Sprinkle 2 teaspoons milk over dough. Mix together 1/4 cup sugar and 3 teaspoons cinnamon, and sprinkle mixture on top of dough. Roll up tightly, about 3 inches in diameter, and tuck under ends. Place loaf into well greased 9 x 5-inch pan. Lightly grease top and allow to rise again for 1 hour.

Bake at 350 F for 45 minutes, or until loaf is lightly browned. Remove from pan and brush with melted butter or margarine. Let cool before slicing.

Breakfast for Dinner Casserole

Breakfast Casserole

(Makes 6 to 8 servings)

• 1 to 2 whole grain baguettes
• 1 to 2 tablespoons olive oil
• 1/2 pound lean turkey sausage
• 1/2 medium onion, chopped
• 1 medium bell pepper, chopped
• 1 cup sliced mushrooms
• 6 eggs
• 1/4 cup skim milk
• 3/4 cup low-fat shredded sharp cheddar cheese
• Salt and pepper, to taste
• 1/2 cup diced tomatoes (for topping)

Cut baguette(s) in half, lengthwise. Lightly brush sides with olive oil and cut into 1/2-inch cubes. Place bread pieces in 13 x 9-inch dish. In medium skillet, cook turkey sausage according to package directions. Set aside on paper towel-lined plate. In same pan, heat remaining olive oil over medium-high and saute onions for 1 to 2 minutes. Add peppers and mushrooms and saute 2 to 3 minutes. Remove from heat and set aside. Cut sausage into thin, 1/4-inch slices.

In medium bowl, whisk together eggs, milk, and pepper (optional). Pour egg mixture over bread. Add vegetables, sausage, and salt and pepper (optional). Cover and chill for 1 hour to let egg mixture soak into bread.

Preheat oven to 350 F. Remove covering from dish and top with cheese. Bake for 30 to 40 minutes, or until top is golden brown. Let cool for 5 minutes. Top with diced tomatoes and serve with fruit salad or greens.

Pumpkin Muffins

Pumpkin Muffins

(Makes 12 muffins)

• 1 1/2 cups unbleached white flour
• 2 1/2 teaspoons baking powder
• 1 teaspoon salt
• 1 teaspoon ground cinnamon
• 1/2 teaspoon ground nutmeg
• 1 1/4 cups wheat bran cereal
• 2/3 cup milk
• 3/4 cup raisins
• 1 cup canned pumpkin
• 1/2 cup sugar
• 1 egg
• 1/2 cup butter or margarine, soft
• 1/2 cup walnuts or pecans (optional)
• 1 1/2 teaspoons sugar

Preheat oven to 400 F.

Stir together flour, baking powder, salt, cinnamon, and nutmeg. Set aside. Measure cereal, milk raisins, pumpkin, and 1/2 cup sugar into large mixing bowl. Stir to combine. Let stand about 2 minutes or until the cereal is soft. Add egg and butter. Beat well. Add dry ingredients and nuts, stirring only until combined. Portion the batter evenly into 12 greased or lined muffin-pan cups. Sprinkle with 1 1/2 teaspoons sugar. Bake about 30 minutes or until muffins are golden brown.

Pumpkin Pancakes

Pumpkin Pancakes

(Makes about 10 pancakes)

• 3/4 cup whole-wheat flour
• 1/2 cup all-purpose flour
• 2 tablespoons sugar
• 2 teaspoons baking powder
• 1-1/2 teaspoons cinnamon
• 1/2 teaspoon ground ginger
• 1/2 teaspoon salt
• 1/2 teaspoon grated nutmeg
• 1 cup milk
• 1/3 cup pumpkin puree
• 3 tablespoons melted butter
• 1 large egg

Directions:

Whisk dry ingredients together in medium bowl. In another medium bowl, combine wet ingredients and mix well. Whisk the wet ingredients into dry mix until just combined. Do not overmix. Let sit for 2-3 minutes. Using ladle or 1/3 measuring cup, pour batter onto hot griddle or pan. Cook for 2-3 minutes, or until bubbles form. Flip and cook other side for 1-2 minutes.

Breakfast Fruit Pizza

Breakfast Fruit Pizza

(Makes 8 servings)

• 1 1/4 cups all-purpose flour
• 3/4 cup natural bran flakes, crushed
• 1 teaspoon baking powder
• 2 tablespoons honey, divided
• 2/3 cup skim milk
• 1/4 cup canola or sunflower oil
• 1 (15-ounce) container part-skim milk ricotta cheese
• 1 teaspoon vanilla extract
• 2 cups sliced strawberries
• 2 medium oranges, peeled and sliced
• 2 kiwi fruit, pared and sliced
• 1/2 cup apricot jam, if desired

Preheat oven to 425 F. Combine flour, cereal, 1 tablespoon honey, and baking powder. Add milk and oil. Stir with fork until mixture forms ball. With greased fingers, press dough into 14-inch round pizza pan or 15 x 10-inch jelly roll pan sprayed with nonstick spray or greased lightly. Shape edge to form rim. Bake 20 minutes or until golden brown. Cool. Combine ricotta, remaining 1 tablespoon honey, and vanilla. Spread over crust. Arrange fruit over cheese mixture in any desired pattern. Heat apricot jam over low heat, stirring constantly until softened. Spoon over fruit to glaze.

Boost vitamins, antioxidants, and color by adding grapes, cherries, or seasonal berries.

Tomato Strata Florentine

• Cooking spray
• 2 cups torn fresh spinach (about 4 ounces)
• 2 slices whole-wheat bread, cubed (about 11/2 cups)
• 1 cup chopped fresh tomato (about 1 medium)
• 1 teaspoon italian seasoning, crushed
• 4 eggs
• 1 cup skim or low-fat (1 percent) milk
• 1/4 cup (1 ounce) shredded low-moisture, part-skim mozzarella cheese

For Individual Cups
1. Evenly coat 4 (10-ounce) custard cups with spray.
2. Place 1/2 cup of spinach in each cup.
3. Sprinkle each with about 1/3 cup of bread cubes.
4. In medium bowl, stir together tomato and seasoning until tomato is evenly coated with seasoning.
5. Spoon 1/4 cup tomato mixture over bread cubes in each cup.
6. In medium bowl, beat together eggs and milk.
7. Slowly pour scant 1/2 cup egg mixture over tomato mixture in each cup.
8. Sprinkle each with 1 tablespoon of the cheese.
9. Bake in preheated 350º F-oven until custards are puffed and begin to pull away from sides of cups and knife inserted near centers comes out clean, about 30 minutes.

For Baking Pan
1. Layer entire amounts of all ingredients as above in sprayed 8-by-8-by-2­inch baking pan.
2. Bake as above.

Serves 4.

Italian Vegetable Custard

• 4 eggs 1/2 cup all-purpose flour
• 2 cups shredded yellow summer squash (about 2 medium)
• 1 cup shredded zucchini (about 1 medium)
• 1 can (2.25 ounces) ripe olives, drained and sliced, divided
• 2 tablespoons grated Parmesan cheese
• 1 teaspoon basil leaves, crushed
• 1/2 teaspoon garlic salt
• 8 very thin tomato slices
• 1 small onion, thinly sliced, separated into rings
• 1/2 cup (2 ounces) shredded Monterey Jack cheese

1. In medium bowl, beat together eggs and flour until smooth.
2. Stir in squash, zucchini, and 1/4 cup of the olives.
3. Spread in greased 8-by-8-by-2-inch baking dish or pan.
4. Bake in preheated 450º F-oven just until set, about 10 minutes.
5. Meanwhile, in small bowl, stir together Parmesan cheese, basil, and garlic salt.
6. Sprinkle over baked squash mixture. Top evenly with tomato slices, remaining olives, onion slices, and Monterey Jack cheese.
7. Continue baking until cheese is melted, an additional 4 minutes.

Serves 4.

It’s the Berries Pie

• 1 carton (16 ounces) low-fat (1 percent) cottage cheese
• 1 1/2 cups fresh or thawed frozen unsweetened raspberries
• 1 teaspoon vanilla
• 1 envelope unflavored gelatin
• 2/3 cup sugar
• 1/2 cup skim or low-fat (1 percent) milk
• 3 eggs
• 1 ready-made chocolate-flavored crumb crust (6 ounces)
• Fresh raspberries, optional
• Mint leaves, optional

1. In covered blender container, blend cottage cheese, raspberries, and vanilla at medium speed until smooth. Set aside.
2. In medium saucepan, stir together gelatin and sugar.
3. Stir in milk and eggs until thor­oughly blended.
4. Cook over low heat, stirring constantly, until mixture is thick enough to coat a metal spoon with a thin film and reaches at least 160º F.
5. Remove from heat.
6. Stir in reserved berry mixture.
7. Chill, stirring occasionally, until mixture mounds slightly when dropped from spoon, about 20 to 25 minutes.
8. Pour into crust. Refrigerate until firm, several hours or overnight.
9. Garnish with fresh rasp­berries and mint leaves, if desired.

Serves 6.

Scrambled Egg and Chicken Wraps

• 3 eggs
• 3 tablespoons skim milk
• 3 (7- to 9-inch) plain or flavored flour or whole-wheat tortillas
• Cooking spray
• 1/2 cup (about 3 ounces) chopped cooked chicken
• 1/4 to 1/2 teaspoon chili powder
• 3 tablespoons shredded reduced-fat cheddar or Monterey Jack cheese
• Salsa or taco or pizza sauce additional toppings, if desired

1. In small bowl, beat together eggs and milk until blended. Set aside. Heat tortillas ac­cording to package directions. Keep warm.
2. Evenly coat 10-inch nonstick omelet pan or skillet with cooking spray. Over medium heat, heat pan until just hot enough to sizzle a drop of water. Add chicken and chili powder. Cook, stirring occasionally, until chicken is heated through, about 1 to 2 minutes. Pour in reserved egg mixture. As mixture begins to set, gently draw inverted pancake turner across bottom and sides of pan, forming large, soft curds. Continue until eggs are thickened and no visible liquid egg remains. Do not stir constantly.
3. Spoon about 1/3 cup scrambled eggs into center of each warm tortilla. Sprinkle each with 1 tablespoon of cheese. Top with salsa to taste. Add additional toppings, if desired. Roll up each tortilla or form tortilla pockets by folding over opposite sides of each tor­tilla to cover eggs, then folding remaining sides over one another.

Serves 3.

Quiche Florentine

• 6 eggs, divided
• ½ teaspoon garlic powder, divided
• ¼ cup grated Parmesan cheese
• ½ cup orzo (rice-shaped pasta), cooked and drained
• ½ cup skim or low-fat milk
• 1 teaspoon italian seasoning, crushed
• 1 package (10 ounces) frozen chopped spinach, thawed, drained, and pressed
• 1 can (2 ounces) sliced mushrooms, drained nectarine slices, optional

1. In medium bowl, beat together 1 of the eggs, 1/4 teaspoon of garlic powder, and cheese. Stir in orzo until well blended. To form crust, spread orzo mixture over bot­tom and up sides of lightly greased deep 9-inch quiche dish or pie plate.
2. Beat together remaining eggs, remain­ing garlic powder, milk, and seasoning until well blended. Stir in spinach and mushrooms until well combined. Pour into prepared crust.
3. Bake in preheated 375 F-oven until puffed in center and knife inserted near center comes out clean, about 30 to 40 minutes. Let stand 5 minutes before serv­ing. Garnish with nectarine slices, if de­sired.

Serves 6.

Alyssa’s Famous Pancakes

• 1 cup all-purpose flour (or a mix of white and whole-wheat flour)
• 2 tablespoons sugar
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1 egg, beaten
• 1 cup of milk
• 2 tablespoons vegetable oil

Optional:

• 1-2 tablespoons peanut butter
• 1/2 cup applesauce
• 1 ripe banana, mashed
• 1/2 cup shredded carrots, zucchini, or other vegetables
• 1/2 cup chocolate chips (for an indulgent night)

1. Combine dry ingredients in a medium mixing bowl. Make a well in the center and add wet ingredients. Mix until smooth. Stir in any additional mix-ins.
2. Heat nonstick pan over medium-low heat. Spray with cooking spray or lightly grease with butter. Spoon about 1/4-1/3 cup of batter into pan, depending on size you prefer, and allow to cook for a couple of minutes without touching. When the top of the pancake begins to bubble, flip pancake. Cook a couple of more minutes until lightly golden. Serve with syrup or any other topping you like.

SERVES 4.