Multigrain Pancakes With Strawberry 'Syrup'
Serves 4 6
Whisk the apple juice, applesauce, and egg whites together in a bowl. In a separate bowl, stir the dry ingredients together. Fold in the wet ingredients. Add a splash more juice if it's too dry. Heat a nonstick skillet sprayed with nonstick cooking spray and pour in batter 1 heaping tablespoon at a time. Serve with strawberry syrup.
Strawberry Syrup
Heat the strawberries in a pot over medium heat and cook until soft, about 5 minutes. Remove three-quarters of the berries and puree in a blender with the Splenda. Add the remaining berries to the puree and serve warm with the pancakes.
Zucchini Frittata
Frittatas are enjoyable at any meal. Serve with a side salad for lunch or dinner.
Serves 4 6
Coat a large ovenproof skillet with nonstick cooking spray and warm over medium-high heat. Preheat the broiler. Add the zucchini, onion, bell pepper, and garlic to the skillet and sauté until the vegetables are tender, about 5 minutes. Drain off any moisture from the vegetables. In a bowl combine the egg whites, milk, salt, pepper, and half of the herbs. Pour the mixture over the vegetables in the skillet. Allow to cook undisturbed until the eggs begin to set and the edges appear done, then place under the broiler. Cook until the top is lightly browned and the eggs are set. Sprinkle with the remaining herbs. Cut into wedges and serve.
Group 2: Cook the vegetables in 1 tablespoon of extra-virgin olive oil.
Group 3: Sprinkle the frittata with your favorite reduced-fat cheese before putting it under the broiler.
Vegetarian Chili
This vegetarian version of chili is always appreciated. The bulgur wheat adds a nice texture along with the vegetables.
Serves 8
Spray a Dutch oven with nonstick cooking spray, add the vegetables and garlic, and sauté over medium heat. Add the chili powder, cumin, coriander, cinnamon, and cayenne pepper. Cook the vegetables in the spices, about 5 minutes. Season with salt and pepper. Add the tomatoes, broth, bulgur wheat, lentils, kidney beans, and lima beans. Bring to a simmer and cook until the bulgur is tender, about 10 minutes. Test to see if it's done then serve, or let it cool down and freeze it.
Peach Multigrain Griddle Cake
Serves 8
Preheat the oven to 350° F. Spray a nonstick ovenproof skillet with nonstick cooking spray. Over medium heat, add the drained peaches and brown them lightly on one side. Sprinkle with the brown sugar and remove from the heat. Mix the flour, baking powder, cinnamon, and salt with a whisk. In a separate bowl, beat the egg whites and milk. Do not overmix. Pour the liquid mixture into the flour mixture and blend until it becomes a batter. Pour the batter into the skillet over the peaches. Place the skillet in the oven and bake approximately 12 minutes, until the cake is firm. Cut into 8 wedges and serve with the yogurt.
Excerpted from "The Spectrum" by Dean Ornish, M.D. Copyright © 2007 by Dean Ornish, M.D.. Excerpted by permission of Ballantine Group, a division of Random House, Inc. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
