1 slice whole grain bread
1/4 cup ricotta cheese
1/3 cup sliced fresh fruit
cinnamon or lemon zest

Toast bread if desired. Spread with ricotta and top with fruit. Sprinkle with cinnamon or lemon zest if desired.

Makes a great quick breakfast!

Serves 1

1 apple, cored and chopped (peel if desired)
1/4 cup apple sauce (no sugar added)
dash ground cinnamon

Heat apples and applesauce in a small saucepan or in the microwave until the apples are just tender. Sprinkle with cinnamon and serve.

Great as a snack, dessert, breakfast, or even as a topping for SB friendly pancakes!

Serves 1

1/2 cup hot cooked oatmeal
1/2 cup fresh berries
1/4 cup chopped toasted almonds
1 tsp grated orange or lemon zest

Combine all ingredients in your bowl and enjoy

Filling
1/4 cup lf ricotta cheese or plain low fat yogurt
1 tsp splenda
a few drops vanilla extract
1/3 small banana cut in bite size pieces
2-3 small strawberries cut in bite size pieces

“Crepe”
2 eggs
about 1/4 cup unsweetened vanilla flavored almond milk
1 tsp cinnamon
1 tsp splenda or other sweetener

Combine filling ingredients and set aside.

Grease a nonstick skillet with Smart Balance or other approved margarine.

Combine eggs with cinnamon and sweetener and add almond milk until mixture is thin. You may need to add a few drops more or less of the milk to get the right consistency. Heat prepared skillet over medium heat. Pour in the egg mixture, turning skillet to coat a round section as large as you want your crepe to be. It should be thin. As soon as it is set, use a spatula to flip it over to cook other side.

Turn the crepe onto your plate. Top with filling mixture and fold or roll up to serve.

Cooking spray
1/2 cup dry whole wheat breadcrumbs
3/4 pound asparagus
1/3 cup whole wheat pastry flour or use white whole wheat all purpose flour
1/2 teaspoon salt
1/8 teaspoon ground nutmeg
1 teaspoon dry mustard
1/8 teaspoon freshly ground black pepper
1 1/4 cups 1% low-fat milk
1 large egg yolk, lightly beaten
1/2 cup (2 ounces) shredded Gruyere cheese
6 large egg whites
Dash of cream of tartar

Preheat oven to 350°.

Coat a 2-quart souffle dish with cooking spray; sprinkle breadcrumbs over bottom and sides of dish.

Cook asparagus in boiling water 4 minutes; drain and rinse with cold water. Cut a 1-inch tip from each asparagus spear; finely chop stalks.

Lightly spoon flour into a dry measuring cup; level with a knife. Place the flour, salt, ground nutmeg, dry mustard, and black pepper in a medium saucepan. Gradually add milk, stirring with a whisk until blended. Bring to a boil over medium heat, stirring constantly. Cook 1 minute or until thick.

Gradually stir about one-fourth of hot milk mixture into egg yolk, stirring constantly with a whisk, and add to remaining hot milk mixture, stirring constantly. Cook 30 seconds, and remove from heat. Stir in asparagus tips and chopped asparagus with the cheese. Cool slightly.

Place egg whites and cream of tartar in a large bowl, and beat with a mixer at high speed until stiff peaks form. Gently stir one-fourth of egg white mixture into asparagus mixture; gently fold in remaining egg white mixture. Spoon into prepared soufflé dish. Bake at 350° for 45 minutes or until puffed, golden, and set. Serve immediately.

Yield: 6 servings

1 1/2 cups Kashi Whole Grain Nuggets Cereal (Like Grape Nuts)
16 ounces lowfat or fat free plain yogurt
2/3 cup dry skim milk
1 cup (or more) fruit (I used strawberry-rhubarb and a banana)
Splenda if desired

Lightly oil an 8×8 pan. Sprinkle 1/2 cup of the cereal in the bottom of the pan. Blend the yogurt, dry milk, fruit, and Splenda. Stir in 1/2 cup of the cereal, and pour into the pan over the first cereal layer. Sprinkle the remaining 1/2 cup cereal over the top and use back of spoon to lightly press into the yogurt. Cover and freeze until firm. Slice into 6 bars. 2 bars is a serving.

2 eggs
2 slices of whole wheat bread
4 slices of turkey bacon
1 Tbs. Chopped onions
2 Tbs. Bell peppers
Salt and pepper to taste
Salsa to taste

Directions
Preheat oven to 350 F. Spray pie pan with cooking spray. Cut bacon in bite sizes and cook in skillet until crisp. Remove bacon from skillet, clean skillet and sauté onions peppers until cook. Crumble bread and place in pie pan. Spray pie pan with more cooking spray. Make space in pie pan and place each egg in pie pan. Sprinkle onions and peppers evenly over breadcrumbs. Add salt and pepper to taste. Place pie in oven and bake for about 12 minutes or until eggs are set. Serve with salsa. Serves 2.

6 large eggs
Cooking spray
1-1/2 cups of diced tomato
1 tablespoon freshly chopped basil
3/4 cup reduced-fat milk
3/4 teaspoon of salt
1/4 teaspoon of black pepper
1/4 cup plus 2 tablespoons (1-1/2 ounces) shredded light cheddar cheese
3 Whole wheat English muffins, split and toasted

Directions
Preheat the oven to 350 F. Break eggs, 1 at a time, into a shallow casserole dish coated with cooking spray. Combine tomato and basil. Top each egg with 1/4 cup tomato mixture. Combine milk, salt, and pepper; spoon 2 tablespoons milk mixture over tomato mixture. Sprinkle each serving with 1 tablespoon cheese. Bake at 350 F. for 20 minutes or until eggs are set. Serve with English muffins.

Serves 6

1/2 cup rolled oats
1/2 cup reduced-fat buttermilk
1-1/2 cups whole-wheat flour
1 teaspoon of baking powder
1/2 teaspoon of baking soda
1/2 teaspoon of ground cinnamon
1/4 teaspoon of salt
1 medium orange
1/2 cup sugar substitute
1/4 cup canola oil
1 whole egg
1 cup of blueberries (fresh or frozen)
1/2 cup dried cranberries
Cooking spray

Directions
Preheat oven to 400 F. Lightly coat 12 muffin cups with cooking spray. Stir together oats and buttermilk in a small bowl and set aside for 5 minutes.

Whisk flour, baking powder, baking soda, cinnamon, and salt together in a medium bowl. Grate rind from orange and add to large bowl; squeeze 1/2 cup of orange juice and add to rind. Whisk in sugar substitute, oil, and egg until mixture is smooth. Blend oatmeal mixture, followed by flour mixture. Stir until ingredients are just combined, then gently fold in berries.

Spoon batter into prepared muffin tin and bake for 15 minutes, or until a toothpick inserted in the center comes out clean.

Serves 12

1 teaspoon of canola oil
1/4 medium green bell pepper, diced (about 1/4 cup)
1/4 medium red bell pepper, diced (about 1/4 cup)
1/4 medium yellow onion, chopped (about 1/4 cup)
3/4 cup egg substitute
1/4 cup skim milk
1/2 teaspoon black pepper
1/4 cup diced lean ham, divided
1/2 cup reduced-fat cheddar cheese, shredded, divided

Directions
In a small skillet, heat oil over medium heat until hot but not smoking. Add green pepper, red pepper, and onion. Cook stirring frequently, until tender, about 6 minutes. Place vegetables on a plate and set aside.

Wipe down skillet. Spray skillet with vegetable cooking spray. In a small bowl, combine egg substitute, milk, and black pepper. Mix well.

Heat skillet over medium-high heat for 30 seconds. Add half of the egg mixture; cook until edges are just about set, about 1 minute. Place half of vegetable mixture and half of cheese on top. Cook for 1 minute longer.

Using a spatula, fold omelette over. Gently slide omelette onto a serving plate. Repeat with more vegetable cooking spray, remaining egg mixture, remaining veggies, remaining ham, and remaining cheese. Serve omelette immediately.

Serves 2