Power Pancakes

Light and fluffy but healthy pancakes that taste delicious.

3 C whole wheat flour
¾ C rolled oats
¾ C ground flax
½ C vanilla protein powder
4 tsp baking powder (alum. free)
1 tsp stevia
⅔ C egg whites or 3 whole eggs
4 C skim milk

Mix all of the above ingredients. Milk amount may need to be adjusted if you omit the protein powder. Let batter stand about 5 minutes to rise and thicken. Use ¼ C size measuring cup to scoop onto screaming hot griddle. Serve with pure maple syrup.

Yields: 18-24 pancakes

Garlic Parsley Vinaigrette

This is my version from the Uptown Kitchen in Granger, IN. Mark loves this dressing.

2 cups of Italian flat leaf parsley
5-6 cloves of garlic.
½ C olive oil
¼ C white wine vinegar
Salt and Pepper (fresh ground if available)

Blend parsley and garlic in food processor, then add remaining ingredients. Use with mixed salad or try marinating grilled chicken breasts with it.

Mexican Lasagna

Also called Taco Lasagna. This recipe makes two, so you can eat one and put one in the freezer for later. Heats up well and still tastes fresh. I am repeatedly asked for this recipe.

3 lbs. ground turkey or beef (turkey has more protein)
2-3 heaping tsp. minced garlic
2 large cans of diced tomatoes
1 can refried beans (not detected by small children)
2 pkg taco seasoning
1-2 pkg shredded cheddar
2 pkg flour tortillas (whole wheat is preferable)

Sauté garlic in pan with olive oil. Add meat and cook through. Add tomatoes, beans, and taco seasoning. Simmer until well combined. Using a lasagna pan or casserole dish, start with a layer of sauce, then a layer of tortillas, followed by a layer of shredded cheddar. Repeat with more meat, tortillas and cheese until the pan is full. This should make two 9×13 pans. Bake at 350 for about 45 min or until bubbly.

Serve with chips and guacamole or salsa and sour cream.

If you freeze the second lasagna don’t cook it first before freezing. To re-heat, bake at 350 for one hour or until bubbly. Freezing one makes a great gift for someone who needs meals, i.e. a new baby or homebound. Then they can get it from the freezer whenever they need a quick and healthy meal. Yields: 2 lasagnas

 

Mashed Sweet Potatoes

This is extremely tasty and healthy too. A winter time favorite for my family. Always a hit during the holidays. Most people think that they are candied. No exact measurements.

4-5 sweet potatoes
Unsweetened natural applesauce
100% pure maple syrup
Cinnamon
Chopped pecans for garnish

Peel potatoes and dice. Boil until soft when poked with a fork. Drain and pour into mixing bowl. Start with about ½ C applesauce, 2 T of maple syrup and about 1 tsp. of cinnamon. Mix well with beater or kitchen aid mixer and adjust ingredients to taste and texture. Pour into serving dish and sprinkle with chopped pecans.

Lisa’s Stir Fry

You’ll LOVE Lisa’s Stir Fry!

Sesame seed oil
2 tsp. minced garlic
1 pkg. of snow peas
1 can sliced water chestnuts, drained
1 jar bean sprouts, drained
1 pkg. broccoli slaw
Pre-made stir fry sauce
Either roasted shrimp or diced chicken (already cooked)
Toasted sesame seeds
Cooked Chinese noodles or rice for bed

Sauté garlic in oil. Add all vegetables to wok and cook until tender, may need to add some more oil. Add the meat and toss. Add stir fry sauce to taste and toss. Sprinkle with toasted sesame seeds.

Serve over Chinese noodles or rice.

Lisa’s Banana Bread

I made up this Banana Bread recipe by combining several others in order to make a healthier version. It is moist and guilt free.

3-4 large bananas mashed
½ C egg whites or 2 whole eggs
½ C natural unsweetened applesauce
2 C whole wheat pastry flour
½ C ground flax
¾ C sugar or 1 T stevia
1 tsp salt
1 tsp baking soda
1 tsp vanilla
optional: ½ C chopped walnuts or chocolate chips (or both!)

Combine all ingredients. Pour into greased loaf pan and bake @ 350 for 1 hour or until cooked in the center.