Oat-Apple-Flax Pancakes

Yield: 6 servings
     1 cup old-fashioned oats
     ½ cup flour
     1/3 cup ground flaxseeds
     4 tablespoons sugar
     1 tablespoon baking powder
     ½ teaspoon salt
     ¼ teaspoon cinnamon
     ¼ teaspoon nutmeg
     3 egg whites, stiffly beaten
     1¼ cup light soy milk
     1 tablespoon canola oil
     1 cup shredded apple

In a food processor, process oats into a fine flour - like consistency. In a large bowl, combine oat flour, flour, flaxseeds, sugar, baking powder, salt, cinnamon, and nutmeg. In a separate bowl, whisk egg whites until foamy and set aside. In a small bowl, mix together soy milk and oil and add to flour mixture. In the food processor, chop the apple into small pieces and add to flour mixture. Fold in egg mixture and stir all ingredients until just combined. On a hot griddle coated with canola oil, pour approximately ¼ cup of batter for each pancake and cook until bubbles appear. Flip pancake and cook until just brown. Serve warm and garnish with Take Control margarine, pure maple syrup, and chopped almonds, if desired.

Nutritional information per serving (1/6 of recipe, 152 grams pancake batter or approximately ¾ cup batter making 3 pancakes):
Calories: 320, Fat: 10 g, Cholesterol: 0 mg, Sodium: 667 mg,
Carbohydrate: 51 g, Dietary Fiber: 6 g, Sugars: 17 g, Protein: 10 g

Tuna Salad

This easy-to-make salad is a tasty way to get in your daily serving of beans (chickpeas) and garlic. Plus you'll get a nice dose of heart-healthy omega-3's from the tuna!

Yield: 4 servings

Dressing:
     ¼ cup extra-virgin olive oil
     ¼ cup red wine vinegar
     Juice from 1 lemon
     4 garlic cloves, chopped into small pieces

In a bowl, combine all dressing ingredients and whisk until blended. Place in large salad bowl.

Salad:
     1 small red onion, halved and sliced thinly
     1 red pepper, sliced thinly
     1 can (12.5 ounces) white tuna in water, drained and flaked
     ½ cup sliced black olives
     1 cup chickpeas, rinsed and drained
     ¼ cup fresh chopped parsley
     ¼ teaspoon salt
     ¼ teaspoon pepper
     2 bags (4 ounces each) organic mixed baby greens

Add onion, pepper, tuna, olives, chickpeas, parsley, and salt and pepper to the salad bowl containing the dressing. Toss until mixed thoroughly. Place greens on a serving plate, dish out tuna salad onto greens, and serve.

Nutritional information per serving (¼ of recipe, 346 grams or approximately 1½ cups salad):
Calories: 348, Fat: 18 g, Cholesterol: 26 mg, Sodium: 682 mg,
Carbohydrate: 21 g, Dietary Fiber: 5 g, Sugars: 2 g, Protein: 27 g

Arugula Salad with Garlic Tomato Vinaigrette

Yield: 4 servings

Dressing:
     Two fresh basil leaves, shredded
     2 tablespoons chopped garlic
     4 tablespoons balsamic vinegar
     4 tablespoons extra-virgin olive oil
     1 teaspoon Worcestershire sauce
     Juice from 1 lemon
     ¼ teaspoon salt
     ¼ teaspoon pepper
     3 plum tomatoes, chopped into small pieces

In a bowl, combine all dressing ingredients (except tomatoes) and whisk until blended. Add tomatoes and blend with vinaigrette. Chill dressing until serving salad.

Salad:

Yield: 4 servings
     3 cups arugula
     1 xmall head of radicchio, chopped into bite-size pieces
     1 Belgian endive, end cut off and leaves separated

Place greens in salad bowl and toss. Add desired amount of salad dressing and serve.

Nutritional information per serving (¼ of the salad greens with approximately ¼ cup dressing):
Calories: 145, Fat: 10 g, Cholesterol: 0 mg, Sodium: 149 mg,
Carbohydrate: 11 g, Dietary Fiber: 4 g, Sugars: 4 g, Protein: 2 g

Pasta with Meatballs

Mom alert: Kids love this dish. Just make sure that you don't advertise that the meatballs are made of soy!

Yield: 10 servings

Homemade tomato sauce:
     2 tablespoons extra-virgin olive oil
     8-ounce container sliced white mushrooms
     1 medium onion, chopped
     1 large carrot, peeled and sliced thinly
     2 large garlic cloves, chopped
     1 leek, the white section and 1-inch of the green, cleaned and sliced thinly
     2 large basil leaves, shredded
     1 can (35 ounces) Italian peeled tomatoes
     1 container (26.455 ounces) Parmelat "Pomi" chopped tomatoes
     2 tablespoons sugar
     ½ teaspoon salt
     ¼ teaspoon black pepper

Heat 1 tablespoon olive oil in a large saucepan, over medium-high heat. Add mushrooms and cook until browned and much of the liquid has evaporated. Remove mushrooms and set aside. Add remaining olive oil and heat over medium-high heat. Sauté onion, carrot, garlic, leek, and basil leaves for approximately 6 minutes until carrots are soft. Stir in tomatoes. In a food processor, add tomato/vegetable mixture and puree in batches. Add in sugar, salt, and pepper and place pureed tomato sauce back in saucepan.

Heat over medium-high heat until just boiling, reduce to simmer, and cook uncovered for approximately 30 minutes, stirring occasionally.

Pasta dish:
     1 box (16 ounces) 100% whole-wheat rotini pasta (I use Gia Russa brand imported Italian pasta)
     1 cup shredded part-skim mozzarella cheese
     1 cup Veggie Shreds mozzarella flavor shredded soy cheese
     1 container Veggie Patch (9 ounces) meatless meatballs
     Freshly shredded Parmesan cheese to taste

Cook pasta according to package directions. Preheat oven to 350°F. In a large mixing bowl, add pasta, all of the tomato sauce, mozzarella cheese, soy cheese, and meatballs. Mix and pour into a very large baking dish (I use a large lasagna pan). Bake uncovered in oven for approximately 20 minutes until cheese melts. Serve warm, sprinkled with fresh Parmesan cheese.

Nutritional information per serving (1/10 of recipe, 338 grams or approximately 1½ cups pasta with 1 tablespoon Parmesan cheese):
Calories: 491, Fat: 16 g, Cholesterol: 9 mg, Sodium: 1113 mg,
Carbohydrate: 56 g, Dietary Fiber: 9 g, Sugars: 10 g, Protein: 34 g