• 1 cup regular Quaker Oats (long cooking- not quick)
• 1 cup Whole Wheat flour
• 1 1/3 cup Low Fat Butter Milk
• ¼ cup Liquid Egg Substitute
• 2 T Canola Oil
• 1 whole apple cut into small pieces (skin on)
• 1 ½ t. Baking Powder
• ½ tsp. Baking Soda
• 1½ tsp. Cinnamon
• 3 egg whites
• ½ - ¾ cup sugar substitute – depending on your taste (I used Splenda)

1. Preheat the oven to 400 degrees. Mix uncooked oats with the low fat buttermilk and let stand for ten minutes. While your oats soak, mix whole wheat flour, baking soda, baking powder, cinnamon and sugar substitute together in another bowl. Beat the egg whites until firm peaks form (a little less firm than meringue) and set aside.
2. When oats are done soaking, stir in the egg substitute and canola oil to the oat mixture. Add the chopped apple at this time. Blend the dry and wet ingredients together all at once and stir till blended – don’t over-mix. Fold in the egg whites.
3. Take a 12-muffin tin and spray the cups with cooking spray. Spoon the muffin batter into the cups until each is almost full. Bake for 25-30 minutes. Let muffins cool for 10-15 minutes in the pan.

• 1 cup Long Cooking Oatmeal (dry)
• 1 cup Oat Bran (I used Quaker)
• 2 t. Baking Powder
• ½ t. Salt
• ¾ cup Hershey’s Cocoa powder (sifted to remove lumps)
• 3 T. Canola Oil
• 2 cups Low Fat Buttermilk
• 1 t. Vanilla
• ½ cup Egg Beaters or 2 eggs slightly beaten
• 2 cups Splenda
• 3 egg whites (beaten until firm peaks form)
• ¼ cup finely chopped nuts (optional)

1. Preheat oven to 450 degrees. Spray 12-cup muffin pan with non-stick spray. Soak the oats in the buttermilk for 10 minutes.
2. Add Egg Beaters or eggs, vanilla, and oil.
3. Mix Oat Bran, Baking Powder, Salt, Splenda and Cocoa in a separate bowl. Mix the soaked oat mixture and the dry ingredient mixture. Mix in nuts, if you choose, at this time.
4. Fold beaten egg whites into the muffin batter and spoon evenly into the prepared 12-cup muffin pan.
6. Bake for 20-25 minutes – check for doneness with a toothpick.
7. Cool in pan for 10 minutes and serve.

• 2 cups Oat Bran (I used Quaker)
• 2 t. Baking Powder
• ½ cup Egg Beaters (or 2 eggs)
• ½ t. Salt
• 1 cup Low Fat Butter Milk
• 3 Egg Whites
• ¾ cup Splenda
• 2 T. Canola Oil
• 1 t. Vanilla Extract
• 2/3 to ¾ cup Frozen or Fresh Blueberries

1. Preheat oven to 425 degrees. Spray 12-cup muffin pan with non-stick spray (I used PAM)
2. Mix dry ingredients together in a bowl.
3. Mix wet ingredients together in a bowl (except the 3 egg whites).
4. Mix the wet and dry ingredients together.
5. Stir in the fresh or frozen blueberries.
6. Beat the 3 egg whites until firm (not stiff or it will be too dry) peaks form.
7. Fold the beaten egg whites into the muffin batter and spoon into the muffin tin.
8. Bake for 17-19 minutes. Cool in pan for 10 minutes – then serve.

• 1 lb extra-firm tofu (pressed, frozen, thawed, and drained)
• Coarse salt and freshly ground pepper

The night before (if possible otherwise skip the freezing/thawing and do the rest of the steps)

1. Cut tofu into 1/2" slabs.
2. Fold a clean towel around tofu and press to remove excess liquid.
3. Freeze.

To prepare:

4. Thaw tofu.
5. Preheat broiler and line a baking sheet with a Silpat pad.
6. Cut the tofu and arrange it onto the Silpat and salt and pepper it to taste.
7. Place under broiler and cook, turning every 2 to 3 minutes until golden brown and crisp, for approximately 10 minutes.

• I jar marinated artichokes
• I 10 oz package frozen chopped spinach
• 1/2 cup Fat free ricotta cheese
• 1/2 cup reduced fat mozzerela cheese, shredded
• 1/4 cup grated parmesan cheese
• 3 tablespoons crumbled goat cheese like Chevre natural
• 2 tablespoons lemon juice
• Salt and Pepper to taste

Prepare spinach as directed on package, squeeze out all excess liquid with the palms of you hands. Combine all ingredients, and broil or microwave till cheese is melted and dip is hot. Serve with crudite or phase two and three dieters may use Whole wheat pita wedges to dip. Bon Apetit!

• 1 8 oz. can tomato sauce (I make my own SF sauce)
• 1 medium onion, chopped
• 1/4 tsp basil leaves
• 1/4 tsp salt, optional
• 1/8 tsp pepper
• 1/4 tsp oregano leaves
• 1 cup LF ricotta cheese (can mix with FF cottage cheese)
• 1/2 cup shredded part-skimmed mozzarella cheese
• 1 tsp parsley flakes
• 3 medium zucchini, about 9-in. long
• 1 or 1 large tomatoes, sliced (9 slices)
• 2 Tbsp grated Parmesan cheese

1. Combine tomato sauce, onion, basil, salt, pepper and oregano in a small mixing bowl; set aside. In medeium bowl combine ricotta, mozzarella and parsley. Set aside.
2. Peel zucchini and cut off ends. Slice lengthwise into 4 strips. Arrange strips in 8 x 8-in. baking dish. Cover with wax paper.
3. Microwave at High 6 - 8 minutes, or until fork tender, rearranging after half the time. Drain liquid; place zucchini on paper towels to absorb excess moisture; cool slightly.
4. Layer 4 strips of zucchini in the bottom of baking dish. Reserve the other 6 strips for second layer. Spread ricotta mixture over zucchini. Layer with sliced tomatoes.
5. Spread half of tomato sauce mixture over tomatoes; top with remaining 6 zucchini slices. Pour remaining sauce over zucchini and sprinkle with Parmesan.
6. Bake at 350 degrees for 45 minutes.

• 2 1/2 lbs ground sirloin
• 1 large onion (or 1 1/2 medium)--finely minced
• 1 bunch of fresh parsley--finely minced
• 1 tblspn of dried parsley--soaked in 2 tblspn of cold water for 15 minutes and then drained of remaining water
• 1 1/2 tspn cinnamon (we added more than this because we're cinnamon fiends)
• 1 tspn nutmeg
• 1 sprinkle allspice
• 1 sprinkle paprika
• 1 1/2 tspn salt
• 1 tspn pepper

I used a food processor to mince the onion to mush, added the dried parsley to further mush it, and then added the fresh parsley--pulsing it a half-dozen times to chop it up more. If you're not using a food processor, just mince the onion and parsley as much as possible. To this, add the cinnamon, nutmeg, allspice, paprika, salt and pepper in the suggested amounts or to taste. Finally, mix this all into the uncooked ground sirloin. Refrigerate it for about 1/2 an hour if you have the time--not neccessary, but I'm sure it helps. Pat them into hamburger patties and cook them as you would a hamburger patty. We grilled ours, but I'm sure that baking them in a 400 degree oven would be quite lovely, too.

• 2 cups ricotta cheese, drained
• 6 eggs, separated - egg whites beaten until stiff
• 1/4 cup Splenda
• 1/2 teaspoon vanilla extract

1. Beat together ricotta, egg yolks, sugar, and vanilla in mixing bowl.
2. Fold in beaten egg whites.
3. Heat greased griddle or skillet over medium heat or to 375*F (190*C). Griddle is ready when a few drops of water bubble and skitter rapidly around.
4. For each pancake, pour scant 1/4 cup batter onto hot griddle. Cook pancakes until puffed, bubbly and dry around edges. Turn and cook other sides until golden brown.

Makes about 10 to 12 (3-inch) pancakes.