Whole Wheat Chocolate Chip Pancakes

Prep Time: 10 min.
Cook Time: 15 min.
Makes 8, 1-pancake servings
  • 3/4 cup whole wheat flour
  • 1/2 cup all purpose flour
  • 1/2 tsp baking soda
  • 1 1/2 tsp baking powder
  • 1 Tbsp brown sugar
  • 1 cup buttermilk
  • 1 egg
  • 2 Tbsp vegetable oil
  • 2 Tbsp mini chocolate chips

In a medium bowl, sift together dry ingredients. Pour buttermilk into a separate bowl and whisk in egg. Add oil. Pour liquids into dry ingredients and stir just until moistened. (If batter is too dry, add more buttermilk one tablespoon at a time. Batter should not be runny.) Stir in chocolate chips. Lightly grease griddle or skillet with cooking spray or vegetable oil and heat until a few drops of water sizzle. Pour about 3 heaping tablespoons of batter on griddle for a 5-inch pancake. Cook until tops develop bubbles and edges are dry. Use spatula to turn and cook pancakes on the other side.

Nutrition information per serving: 135 calories, 5g fat, 1g saturated fat, 30mg cholesterol, 210mg sodium, 19g carbohydrate, 2g fiber, 4g protein

PB&J Surprise Muffins

Prep Time: 15 min.
Cook Time: 25 min.
Makes 12, 1-muffin servings
  • 1 cup white whole wheat flour
  • 1/2 cup quick cooking oats
  • 1/4 cup sugar
  • 2 Tbsp brown sugar
  • 2 tsp baking powder
  • 1/2 tsp salt
  • 1/4 cup egg substitute
  • 3/4 cup skim or 1% milk
  • 1/2 cup Nature's Promise natural peanut butter
  • 3/4 cup strawberry jam (or your favorite flavor)

Preheat oven to 400°F. In large bowl, combine the dry ingredients: flour, oats, sugar and brown sugar, baking powder and salt. Add egg and milk and stir until just mixed (batter will be lumpy). Spray muffin tins with cooking spray or line with papers. Fill muffin cups 1/2 full. Drop about 1 teaspoon peanut butter and 1 Tablespoon jam on batter in each cup. Cover filling with additional batter to fill cup about 2/3 full. Bake 20–25 minutes or until browned. Cool completely. Can be frozen.

Nutrition information per serving: 200 calories, 6g fat, 1g saturated fat, 0mg cholesterol, 240mg sodium, 32g carbohydrate, 2g fiber, 6g protein.

Quick and Cheesy Quesadillas

Makes 4 3-triangle servings
  • 1/4 cup fat-free refried beans (optional)
  • 4 6–8-inch whole wheat tortillas
  • 2/3 cup low-fat, shredded Colby, Monterey Jack, or Cheddar cheese
  • Salsa

If using refried beans, spread half of the 1/4 cup on one tortilla. Place the tortilla, bean side up, in a skillet over medium heat. Sprinkle half of the cheese over the tortilla. Top with 1 plain tortilla. Cook about 3 minutes, or until cheese begins to melt. Use a spatula to flip and heat the other side. Repeat with the remaining tortillas, refried beans, and cheese. Cut each quesadilla into 6 triangles. Serve with salsa.

Nutrition information per serving: 200 calories, 4g fat, 1g saturated fat, 5mg cholesterol, 530mg sodium, 29g carbohydrate, 2g fiber, 10g protein. Good source of fiber, protein and calcium.

Baked Chicken Tenders

Prep Time: 15 min.
Cook Time: 14 min.
Makes 5, 5-piece servings
  • Olive oil spray
  • 1 lb boneless, skinless chicken tenders
  • 2 tsp olive oil
  • Ground black pepper to taste
  • 1/4 cup whole wheat Italian seasoned bread crumbs
  • 2 Tbsp panko coating
  • 2 Tbsp grated Parmesan cheese

Preheat oven to 425°F. Coat chicken pieces with oil and sprinkle with pepper. In a medium bowl, mix together breadcrumbs, panko and Parmesan cheese. Coat chicken with breadcrumb mixture and place on baking sheet. Bake 8-10 minutes, turn and then bake 4 more minutes.

Nutrition information per serving: 190 calories, 5g fat, 1g saturated fat, 70mg cholesterol, 320mg sodium, 7g carbohydrate, 0g fiber, 29g protein.

Tomato and Celery Soup

Prep Time: 10 min.
Cook Time: 10 min.
Makes 4, 6-ounce servings
  • 1 Tbsp butter
  • 1/2 cup finely chopped onion
  • 1/2 cup finely chopped celery
  • 1 Tbsp all-purpose flour
  • 2 cans (8 oz. each) no-salt added tomato sauce
  • 1 cup water
  • 1 Tbsp lemon juice
  • 1 tsp sugar
  • 1/8 tsp ground black pepper
  • 1 Tbsp minced fresh parsley

Melt butter in a medium saucepan. Add onion and celery and sauté until tender, but do not brown. Add flour and toss to combine. Stir in tomato sauce, water, lemon juice, sugar, pepper and parsley. Simmer 5 minutes or until slightly thickened. Serve hot.

Nutrition information per serving: 70 calories, 3g fat, 2g saturated fat, 10mg cholesterol, 60mg sodium, 9g carbohydrate, 2g fiber, 2g protein

Macaroni and Cheese

Prep Time: 15 min.
Cook Time: 25 min.
Makes 4, 1-cup servings
  • 1 cup (4 oz) Nature's Promise whole wheat elbow macaroni, uncooked
  • 1/2 cup chopped onion
  • 2 Tbsp all-purpose flour
  • 1/8 tsp ground black pepper
  • 1 ½ cups skim milk
  • 1/2 cup (2 oz.) shredded cheddar cheese
  • 3 Tbsp grated Parmesan cheese, divided
  • 1 Tbsp toasted breadcrumbs

Lightly coat a 1½ quart baking dish with oil or cooking spray. Cook macaroni according to package directions, omitting salt. Drain and combine cooked macaroni with onion in baking dish. Preheat oven to 350°F. In a medium saucepan, whisk together flour, pepper and milk. Cook over medium heat until milk mixture begins to thicken, about 5 minutes. Reduce heat, add cheddar and 2 Tablespoons Parmesan cheese and continue to cook and stir until cheeses are melted. Pour sauce over macaroni and stir gently to combine. In a small bowl, mix together remaining 1 Tablespoon of Parmesan with breadcrumbs and sprinkle over casserole. Bake for 20-25 minutes or until bubbly.

Nutrition information per serving: 240 calories, 7g fat, 4g saturated fat, 20mg cholesterol, 220mg sodium, 32g carbohydrate, 3g fiber, 13g protein.

Confetti Pizza

Prep time: 15 min.
Cook time: 30 min.
Makes 8, 1 slice servings
  • 1 medium ripe, red tomato, washed & cored
  • 1/2 cup fresh mushrooms, washed
  • 1/2 green bell pepper, washed & cored
  • 1 package refrigerated prepared pizza dough
  • 1/2 cup pizza sauce
  • 1 cup frozen whole corn kernels, thawed
  • 1 tsp. dried oregano
  • 1 cup shredded part-skim mozzarella cheese
  • 2 oz. reduced fat turkey pepperoni

Preheat oven to 400?F. Make sure the rack is in the center of the oven. Dice tomato, mushrooms and green pepper. Remove pizza dough from package (following the directions on package) and place on cookie sheet. Place cookie sheet with dough in the oven, bake 3–4 minutes. With oven mitts, remove cookie sheet with dough from the oven and place on a heatproof surface. Spread pizza sauce on the dough. Scatter tomatoes, mushrooms, green pepper, corn and oregano over sauce. Sprinkle on mozzarella cheese and top with turkey pepperoni. Place pizza in center of oven and bake for 8–10 minutes or until the crust is nicely browned. Remove from oven and let cool 3–5 minutes. Cut into 8 slices and serve.

Nutrition information per serving:180 calories, 5g fat, 2g saturated fat, 10mg cholesterol, 420mg sodium, 24g carbohydrate, 1g fiber, 9g protein.

Pasta and Turkey Meatballs

Makes 8, 10 ounce servings
Prep Time: 15 min.
Cook Time: 30 min.
  • 1 lb ground turkey, 93% lean, 7% fat
  • 1 large egg, beaten
  • 1/4 cup Italian bread crumbs
  • 2 Tbsp fat-free milk
  • 1/2 tsp pepper
  • 1/4 cup Parmesan cheese
  • 1 teaspoon olive oil
  • 1 small onion, chopped
  • 1 tsp garlic, chopped
  • 26 oz. jar of marinara sauce
  • 14 oz. can of Italian tomatoes, diced
  • 1 lb whole wheat spaghetti

Preheat oven to 375°F. Lightly coat baking sheet with cooking spray or olive oil. Mix turkey, egg, bread crumbs, milk, pepper and Parmesan together. Shape into small balls and place on baking sheet. Bake for 20 minutes. Remove from oven using oven mitts. In a large saucepan, heat oil, and brown onions and garlic. Add jar of sauce and meatballs to the pan and simmer for 30 minutes. Cook the pasta according to directions on the box. Serve spaghetti with meatballs and sauce.

Nutrition information per serving: 430 calories, 13g fat, 4g saturated fat, 70mg cholesterol, 720mg sodium, 58g carbohydrate, 10g fiber, 9g sugars, 24g protein.

Berry Good Chocolate Cupcakes

Prep Time: 20 min.
Cook Time: 20 min.
Makes 24, 1-cupcake servings
  • 2 1/2 cups all-purpose flour
  • 1/3 cup unsweetened cocoa powder
  • 1 Tbsp plus 1/2 tsp baking powder
  • 3/4 cup water
  • 2/3 cup fat-free milk
  • 4 oz jar baby-food prunes
  • 1/4 cup canola oil
  • 1 tsp vanilla extract
  • 4 large egg whites
  • 1/4 tsp cream of tartar
  • 1 3/4 cups sugar
  • 1/4 cup strawberry preserves
  • 1/4 cup confectioners' sugar
  • 12 strawberries, sliced in half

Preheat oven to 375°F. Line muffin pans with paper or foil cups. In a large bowl, sift together flour, cocoa powder and baking powder. Make a well in the center. In a small bowl, whisk together water, milk, prunes, oil and vanilla. Pour into the well in the flour mixture, stirring until combined. In a medium mixing bowl, beat egg whites with electric mixer until foamy. Add cream of tartar. Gradually add sugar, beating after each addition until egg whites form soft peaks. Gently fold egg whites into batter. Spoon half of the batter into the cups. Dot each with 1/2 teaspoon of strawberry preserves. Spoon remaining batter into cups to cover the preserves. Bake for 15–20 minutes, or until cake tester inserted into the top half comes out clean. Remove from pans and place on cooling racks. Sift with confectioners' sugar and top each cake with a fresh strawberry half.

Nutrition information per serving: 150 calories, 3 fat, 1g saturated fat, 0mg cholesterol, 85mg sodium, 30g carbohydrate, 1g fiber, 2g protein.

Fruit Crumble

Prep Time: 10 min.
Cook Time: 30 min.
Makes 4, 1 cup servings
  • 2 cups fresh or frozen peaches, thawed and sliced
  • 2 cups fresh or frozen blueberries, blackberries or raspberries, thawed
  • 2 Tbsp brown sugar, firmly packed
  • 1 Tbsp cornstarch
  • 1/4 cup all-purpose flour
  • 1/4 cup quick oats
  • 1/4 cup brown sugar, lightly packed
  • 1/4 tsp ground cinnamon
  • 2 Tbsp canola oil

Preheat oven to 350°F. Combine fruit, 2 tablespoons sugar and cornstarch in a large bowl and toss gently. Spoon fruit mixture into a shallow 1½ quart baking dish. Set aside. Combine flour, 1/4 cup sugar and cinnamon in a small bowl. Add oil; stir with a fork until dry ingredients are moistened and mixture is crumbly. Sprinkle topping over fruit mixture. Bake for 30 minutes or until topping is lightly browned. Cool slightly before serving.

Nutrition information per serving: 240 calories, 8g fat, 1g saturated fat, 0mg cholesterol, 10mg sodium, 46g carbohydrate, 4g fiber, 3g protein.

Strawberry Pineapple Smoothie

Makes 2 servings
  • 1/2 cup 1% Nature’s Promise Organic Milk
  • 1/2 cup white grape juice
  • 1 cup stemmed fresh strawberries or unsweetened strawberries
  • 1/2 cup pineapple chunks, fresh or canned (drained)
  • Juice from 1 lemon
  • 8–10 seedless grapes

Add all of the ingredients to a blender and blend until smooth. Add ice or freeze the fruit for an iced smoothie.

Nutrition information per serving: 130 calories, 2g fat, 1g saturated fat, 10mg cholesterol, 35mg sodium, 27g carbohydrate, 2g fiber, 3g protein.

Soft Pretzels

Makes 8 1-pretzel servings
  • 1 cup warm water, (110 degrees)
  • 2 1/2 teaspoons active dry yeast
  • 2 tablespoons honey
  • 2 1/2 cup all-purpose flour
  • 1 teaspoon salt
  • 2 tablespoons baking soda
  • 1 cup cold water

In a large bowl, combine 1/4 cup of the warm water with yeast. Stir and let stand for 5 minutes, until foamy. Stir in the rest of the water, honey, 1½ cups flour and salt, mixing until smooth. Add remaining flour, a few tablespoons at a time, stirring until the dough comes together into a ball and pulls away from the sides of the bowl. Turn dough out onto a lightly floured surface and knead until smooth, about 4 to 5 minutes. Place dough into a lightly greased bowl and let rise in a warm room, covered with plastic wrap, until doubled in size (about 60 minutes). Preheat oven to 400 degrees. Line a baking sheet with parchment paper. Dissolve baking soda in cold water in a medium bowl and set aside. Divide dough into 8 pieces. Roll each piece into a “snake” about 16–18 inches long. Twist into the pretzel shape. Dip each pretzel into the baking soda solution and place on baking sheet. When all the pretzels have been dipped, sprinkle with coarse sea salt or coarse kosher salt. Bake for 15-20 minutes, until golden brown. Eat hot out of the oven or freeze. Reheat frozen pretzels for 5 minutes at 375D.

Nutrition information per serving: 160 calories, 0g fat, 0g saturated fat, 0mg cholesterol, 270mg sodium, 35g carbohydrate, 1g fiber, 5g protein.

Deli-cious Pastrami Sandwich

Makes 2 half-sandwich servings
Prep Time: 10 minutes
  • 2 slices rye bread
  • 1 teaspoon Dijon mustard
  • 2 oz. deli pastrami
  • 2 oz. sliced Swiss cheese
  • 2 slices tomato
  • 2 lettuce leaves
  • 1 large apple, cut in half

Toast bread until slightly browned. Evenly spread mustard on one slice of bread. Add pastrami and cheese to the other slice of bread. Top with tomato, lettuce and other slice of bread. Press down and cut in half. Serve each sandwich half with half of a “big” apple. To serve warm, follow steps 1-3. Before adding the tomato and lettuce, place the half of the sandwich with meat and cheese in a toaster oven or regular oven and heat until cheese is melted. Remove with oven mitts, then top with tomato, lettuce and other slice of bread.

Nutrition information per serving: 290 calories, 11g fat, 5g saturated fat, 40mg cholesterol, 590mg sodium, 32g carbohydrate, 4g fiber, 13g sugars, 18g protein

Roasted Pumpkin Seeds

Serving Size: 1/2 cup
Prep Time: 15 minutes
Cook Time: 25 minutes

Preheat oven to 325°F. Using a large spoon, remove seeds and pulp from pumpkin. Rinse seeds under cold water, picking out the pulp and strings (do this before the pulp has dried). Spray a large baking sheet with cooking spray, spread out seeds in a single layer and spray tops with cooking spray. Sprinkle with salt and bake for about 25 minutes, checking and stirring after 10 minutes. Let cool and store in an air-tight container.

Nutrition information per serving: 140 calories, 6g fat, 1g saturated fat, 0mg cholesterol, 300mg sodium, 17g carbohydrate, 6g fiber, 0g sugars, 6g protein

Spice it up! Before roasting, season your seeds with these fun flavors:

  • Cinnamon and sugar
  • Cocoa powder
  • Garlic + salt
  • Italian seasoning + grated cheese
  • Cumin + a sprinkle of cayenne

How to Freeze Peaches

What you’ll need:

  • 6 Peaches
  • Large Pot for boiling water
  • Large Bowl, filled with ice and water
  • Ladle
  • Cutting Board
  • Knife, for slicing peaches
  • Lemon juice
  • Parchment or wax paper
  • Cookie sheet
  • Freezer bags or containers


  1. Bring a pot of water to a boil and carefully add peaches, three at a time letting them soak for 45 seconds. Carefully remove the peaches and drop in a bowl of ice water (this is called poaching! The hot water loosens the skin without cooking the peach). After the ice bath, the skin should peel right off!
  2. Once you have removed the skin from all of your peaches, carefully cut them in half and remove the pit.
  3. Slice the peaches into half moon shapes.
  4. Dump out the ice water and add peaches to the empty bowl. Gently stir in 1/4 cup of lemon juice (this will help the peaches keep their color!).
  5. Line a cookie sheet with wax paper and spread out the peaches in a single layer.
  6. Ask your parents to help you find enough space in your freezer to allow the peaches to freeze on the cookie sheet for 5 hours.
  7. After 5 hours, transfer peaches to freezer bags or freezer safe containers, add the date, and return to freezer until you are ready to use them!

Just think how yummy fresh peaches will be in your oatmeal when the weather gets a bit colder!

Refrigerator Pickles

Prep Time: 30 minutes + refrigeration time
Ready in: 1 week
Makes 20 servings, 1 oz. each
  • 2 heatproof quart glass jars with 2-part lids
  • 1 1/2 lb. cucumbers (about 10 mini cucumbers)
  • 4 large sprigs fresh dill
  • 4 large cloves garlic, sliced
  • 1/2 small onion, thinly sliced
  • 2 bay leaves
  • 10 allspice berries
  • 1 teaspoon mustard seeds
  • 1 1/3 cups distilled white vinegar
  • 1 1/3 cups water
  • 1 teaspoon kosher salt
  • 2 Tablespoons granulated sugar


  1. Wash jars and lids in hot, soapy water, then rinse in hot water. Wash cucumbers, slice into spears and pack tightly into jars.
  2. Divide dill, garlic, onion, bay leaves, allspice and mustard seeds between jars and tuck into spaces between cucumbers.
  3. In a medium saucepan, combine remaining ingredients, bring to a boil and stir to dissolve solids. Pour hot liquid into jars to cover cucumbers.
  4. Cap jars tightly, allow to cool to room temperature, then put in the refrigerator.
  5. Serve after 1 week or continue to store in the refrigerator for up to 1 month. Makes 2 quarts.

Nutrition information per serving: 10 calories, 0g fat, 0g saturated fat, 0mg cholesterol, 95mg sodium, 3g carbohydrate, 0g fiber, 2g sugars, 0g protein

Garden Harvest Muffins with Peach Butter

Prep Time: 10 min.
Cook Time: 30 min.
Ready in: 40 minutes
Makes 12 servings, 1 muffin each
  • 2 cups all-purpose flour
  • 1 1/4 cups sugar
  • 2 teaspoons baking soda
  • 2 teaspoons cinnamon
  • 1/2 teaspoon salt
  • 1 cup grated carrots
  • 1 cup grated zucchini
  • 1/2 cup raisins
  • 1/2 cup chopped pecans
  • 1/2 cup coconut
  • 1 granny smith apple, peeled and grated
  • 3 large eggs
  • 1/2 cup vegetable oil
  • 1/2 cup buttermilk
  • 1 Tablespoon vanilla
  • 1 cup sugar
  • 1 cup water
  • 2 cups fresh, frozen or dried peaches


  1. Preheat oven to 375°F.
  2. In a large bowl, sift together the dry ingredients. Stir in the carrots, zucchini, raisins, pecans, coconut and apples.
  3. In another bowl, whisk together the remaining ingredients (except for 1 cup water, 1 cup sugar and peaches) and add to the flour-vegetable mixture.
  4. Stir the batter until just blended.
  5. Spoon the batter into greased muffin tins, or use paper liners.
  6. Bake on the middle rack for 25–30 minutes, or until the muffins are springy to the touch.
  7. Let muffins cool in the tins for 5 minutes and then turn them out onto a rack. Once completely cool, wrap in freezer wrap, place in freezer bags and freeze muffins for future use.
  8. For peach butter: In a medium saucepan over medium high heat, bring 1 cup sugar and 1 cup water to a boil to make simple syrup.
  9. Add the fruit and cook over medium low heat until the desired thickness, 30 - 60 minutes.
  10. Use immediately or store in the refrigerator for up to 2 days.

Nutritional information for Peach Butter: 77 calories, 0g saturated fat, 0g cholesterol, 20g carbohydrates, 1g dietary fiber, 1mg sodium

Nutrition information per serving (Muffins): 410 calories, 15g fat, 3g saturated fat, 55mg cholesterol, 330mg sodium, 66g carbohydrate, 3g fiber, 5g protein

Easy Cherry Jam

Prep Time: 30 min.
Cook Time: 10 min.
Makes 32 servings, 1 Tablespoon each
  • 2 half-pint jam jars with 2-part lids
  • 1 1/4 cups granulated sugar
  • 3/4 lb. fresh dark sweet cherries
  • 1/2 lemon for juice and peel
  • 1 oz. (3 Tablespoons) powdered fruit pectin
  • 1/4 teaspoon almond extract (optional)


  1. Wash jars, lids and screw tops in hot, soapy water. Rinse in hot water, drain and allow to air dry on a clean towel. Measure sugar and set aside.
  2. Remove stems from cherries, slice in half to remove pits and chop into 1/2-inch pieces. You should have about 2 cups. Squeeze juice from lemon half and cut yellow part of peel in a continuous strip about 1/2 x 6 inches.
  3. Combine chopped cherries, lemon juice, lemon peel and pectin in a medium saucepan. Bring mixture to a full boil over medium-high heat and cook for 5 minutes, stirring constantly. Add sugar, stir to dissolve and boil for 2 minutes more, stirring constantly. Remove from heat.
  4. Remove lemon peel and add almond extract. Ladle jam into jars, filling to within 1/2 inch of rim. Seal with lids and screw tops. Allow to cool 30 minutes at room temperature. Refrigerate and use within 3 weeks. Makes 2 half-pints.

Nutrition information per serving: 35 calories, 0g fat, 0g saturated fat, 0mg cholesterol, 0mg sodium, 9g carbohydrate, 0g fiber, 9g sugars, 0g protein

Tip: No double-dipping allowed! To avoid crumbs and spoilage, never serve jam directly from the jar. Use a clean spoon to dish out just enough jam onto a plate or serving dish.

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