1.
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Buckwheat pancakes
SERVES
6
Ingredients
- 2 egg whites |
- 1 tablespoon canola oil |
- 1/2 cup fat-free milk |
- 1/2 cup all-purpose (plain) flour |
- 1/2 cup buckwheat flour |
- 1 tablespoon baking powder |
- 1 tablespoon sugar |
- 1/2 cup sparkling water |
- 3 cups sliced fresh strawberries |
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Directions
In a small bowl, whisk together the egg whites, canola oil and milk.
In another bowl, combine the flours, baking powder and sugar. Add the egg white mixture and the sparkling water and stir until slightly moistened.
Place a nonstick frying pan or griddle over medium heat. When a drop of water sizzles as it hits the pan, spoon 1/2 cup pancake batter into the pan. Cook until the top surface of the pancake is covered with bubbles and the edges are lightly browned, about 2 minutes. Turn and cook until the bottom is well browned and the pancake is cooked through, 1 to 2 minutes longer. Repeat with the remaining pancake batter.
Transfer the pancakes to individual plates. Top each with 1/2 cup sliced strawberries and serve immediately.
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Nutritional Analysis (per serving)
Serving size : 1 pancake |
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Calories 134 |
Monounsaturated fat 2 g |
Protein 5 g |
Cholesterol trace |
Carbohydrate 23 g |
Sodium 149 mg |
Total fat 3 g |
Fiber 3g |
Saturated fat trace |
Calcium 80 mg |
Potassium 215 mg |
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2.
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Creamy polenta with roasted red pepper coulis
SERVES
6
Ingredients
- 1 red bell pepper (capsicum),
roasted and seeded |
- 1 garlic clove |
- 1 3/4 cups water |
- 1 3/4 cups plain soy milk
(soya milk) or 1 percent
low-fat milk |
- 1 tablespoon extra-virgin olive oil |
- 1/2 teaspoon salt |
- 1 cup polenta, preferably stone-ground |
- 1 tablespoon chopped thyme |
- 2 tablespoons grated
Parmesan cheese |
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Directions
In a blender or food processor, combine the roasted pepper, garlic and 1 tablespoon of the water. Process until smooth; set the coulis aside.
Preheat the oven to 450°F. Lightly coat a 9-inch round cake pan with olive oil cooking spray.
In a large saucepan, combine the soy milk, remaining water, olive oil and salt. Whisk in the polenta and place over medium heat. Whisk constantly until the polenta begins to thicken. Reduce the heat to low and resume stirring with a wooden spoon. Cook, stirring frequently, until the polenta pulls away from the sides of the pan, about 15 minutes. Add the coulis and stir to combine. Pour the mixture into the prepared cake pan and sprinkle with the cheese. Bake until firm, about 15 minutes. Let stand in the pan for 10 minutes before serving. Cut into 6 wedges and sprinkle with the thyme.
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Nutritional Analysis (per serving)
Serving size: 1 wedge |
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Calories 164 |
Cholesterol 1 mg |
Protein 5 g |
Sodium 252 mg |
Carbohydrate 29 g |
Fiber 4 g |
Total fat 4 g |
Saturated fat 1 g |
Monounsaturated 3 g |
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3.
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Popovers
SERVES
6
Ingredients
- 1 cup fat-free milk |
- 1 cup all-purpose (plain) flour |
- 1/4 teaspoon salt |
- 4 egg whites |
Directions
Preheat the oven to 425°F. Generously coat 6 large metal or glass muffin molds with cooking spray. Heat the muffin molds in the oven for 2 minutes.
In a large bowl, add the milk, flour, salt and egg whites. Using an electric mixer, beat until smooth. Fill the heated muffin molds 2/3 full. Bake in the top part of the oven until golden brown and puffy, about 30 minutes. Serve immediately.
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Nutritional Analysis (per serving)
Calories 101 |
Cholesterol 1 mg |
Protein 6 g |
Sodium 152 mg |
Carbohydrate 18 g |
Fiber 0.5 g |
Total fat trace |
Potassium 98 mg |
Saturated fat trace |
Calcium 42 mg |
Monounsaturated fat trace |
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4.
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Three-grain raspberry muffins
MAKES 12 MUFFINS
Ingredients
- 1/2 cup rolled oats |
- 1 cup 1 percent low-fat milk
or plain soy milk (soya milk) |
- 3/4 cup all-purpose (plain) flour |
- 1/2 cup cornmeal, preferably
stone-ground |
- 1/4 cup wheat bran |
- 1 tablespoon baking powder |
- 1/4 teaspoon salt |
- 1/2 cup dark honey |
- 3 1/2 tablespoons canola oil |
- 2 teaspoons grated lime zest |
- 1 egg, lightly beaten |
- 2/3 cup raspberries |
Directions
Preheat the oven to 400°F. Line a 12-cup muffin pan with paper or foil liners.
In a large microwave-safe bowl, combine the oats and milk. Microwave on high until the oats are creamy and tender, about 3 minutes. Set aside.
In a large bowl, combine the flour, cornmeal, bran, baking powder and salt. Whisk to blend. Add the honey, canola oil, lime zest, oats mixture and egg. Beat just until moistened but still slightly lumpy. Gently fold in the raspberries.
Spoon the batter into the muffin cups, filling each cup about 2/3 full. Bake until the tops are golden brown and a toothpick inserted into the center of a muffin comes out clean, 16 to 18 minutes. Transfer the muffins to a wire rack and let cool completely.
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Nutritional Analysis (per serving)
Serving size: 1 muffin |
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Calories 162 |
Cholesterol 19 mg |
Protein 3 g |
Sodium 156 mg |
Carbohydrate 27 g |
Fiber 2 g |
Total fat 5 g |
Potassium 98 mg |
Saturated fat 1 g |
Monounsaturated fat 3 g |
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5.
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Pumpkin-hazelnut tea cake
MAKES 12 SLICES
Ingredients
- 3 tablespoons canola oil |
- 3/4 cup homemade or canned
pumpkin puree |
- 1/2 cup honey |
- 3 tablespoons firmly
packed brown sugar |
- 2 eggs, lightly beaten |
- 1 cup whole-wheat
(whole-meal) flour |
- 1/2 cup all-purpose (plain) flour |
- 2 tablespoons flaxseed |
- 1/2 teaspoon baking powder |
- 1/2 teaspoon ground allspice |
- 1/2 teaspoon ground cinnamon |
- 1/2 teaspoon ground nutmeg |
- 1/4 teaspoon ground cloves |
- 1/4 teaspoon salt |
- 2 tablespoons chopped
hazelnuts (filberts) |
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Directions
Preheat the oven to 350°F. Lightly coat an 8-by-4-inch loaf pan with cooking spray.
In a large bowl, using an electric mixer on low speed, beat together the canola oil, pumpkin puree, honey, brown sugar and eggs until well blended.
In a small bowl, whisk together the flours, flaxseed, baking powder, allspice, cinnamon, nutmeg, cloves and salt. Add the flour mixture to the pumpkin mixture and, using the electric mixer on medium speed, beat until well blended.
Pour the batter into the prepared pan. Sprinkle the hazelnuts evenly over the top and press down gently to lodge the nuts into the batter. Bake until a toothpick inserted into the center of the loaf comes out clean, about 50 to 55 minutes. Let cool in the pan on a wire rack for 10 minutes. Turn the loaf out of the pan onto the rack and let cool completely. Cut into 12 slices to serve.
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Nutritional Analysis (per serving)
Serving size: 1 slice |
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Calories 176 |
Cholesterol 35 mg |
Protein 4 g |
Sodium 80 mg |
Carbohydrate 28 g |
Fiber 3 g |
Total fat 6 g |
Potassium 134 mg |
Saturated fat 1 g |
Calcium 27 mg |
Monounsaturated fat 3 g |
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