Healthy and Delicious Recipes - Good for Diabetics, Too
December 2005

It's that time of year again. Holidays Galore: Christmas, Hanukkah, Kwanzaa, New Year and happy family and friends time. It can also be a time of stress and temptation to stray from your healthy habits. Have a relaxing time with these great brunch recipes for the day after the night before from Jyl Steinback, America's Healthiest Mom.

Sugarless Berry Muffins
Lemon-Ginger Muffins
Potato Pancakes/Latkes
French Toast Sticks
Carrot-Zucchini Quiche
Papaya-Peach Smoothie
Sweet and Spicy Banana Smoothie

Sugarless Berry Muffins
Serves: 12
Source: The Fat Free Living Super Cookbook
by Jyl Steinback (www.AmericasHealthiestMom.com)

Preheat oven to 375ºF. Lightly spray muffin cups with nonfat cooking spray. In a large bowl, combine 1 cup oatmeal, 1½ cups flour, sugar and baking powder and mix well. Stir in milk, ¼ cup apple butter, and egg substitute and mix until dry ingredients are moistened. Spoon batter into muffin cups. In a small bowl, combine ⅓ cup oatmeal, ¼ cup flour, ¼ cup brown sugar and 2 tablespoons apple butter, mix until crumbly. Sprinkle crumb mixture over batter and bake in preheated oven 15 to 20 minutes.

Lemon-Ginger Muffins
Serves: 12
Source: The Fat Free Living Super Cookbook
by Jyl Steinback (www.AmericasHealthiestMom.com)

Preheat oven to 350ºF. In a large bowl, combine lemon yogurt, apple butter, egg substitute, sugar and lemon peel and mix until blended smooth. Add flour, ginger, baking soda and baking powder; mix until dry ingredients are moistened. Fill muffin cups ¾ full and bake in preheated oven 15 to 20 minutes, until toothpick inserted in center comes out clean. Cool 15 minutes and sprinkle tops with lemon flavored powdered sugar.

Potato Pancakes/Latkes
Serves: 12
Source: The Fat Free Living Cookbook From Around the World
by Jyl Steinback (www.AmericasHealthiestMom.com)

Combine shredded potatoes with egg whites and egg substitute in a large bowl and mix well. Add flour, onion powder and pepper; mix well. Cover and refrigerate 30-45 minutes. Preheat oven to 300ºF. Line baking sheet with foil and lightly spray with cooking spray. Lightly spray nonstick skillet with nonfat cooking spray and heat over medium-high heat. Form potato mixture into ¼ inch thick patties. Add patties to skillet (about 3 at a time) and cook 5-6 minutes. Carefully flip patties and cook until both sides are browned and crisp. Remove patties and place on baking sheet. Keep warm in oven while cooking remaining patties. Serve with applesauce, if desired.

French Toast Sticks
Serves: 4
Source: The Fat Free Living Super Cookbook
by Jyl Steinback (www.AmericasHealthiestMom.com)

Lightly spray large nonstick skillet with nonfat cooking spray. Cut bread slices into sticks, about 4 inches long. In a medium bowl, combine egg whites, egg substitute, vanilla, milk and cinnamon; mix until blended. Add 1 teaspoon fat free margarine/substitute and ¾ teaspoon low fat margarine/substitute to skillet and cook until melted over medium-high heat. Dip bread sticks into egg mixture and coat on all sides; place in hot skillet and cook until lightly browned on all sides. Respray skillet and add margarines as needed. Wrap sticks in foil and keep warm in 300ºF oven. Serve with powdered sugar or lite syrup, if desired.

Carrot-Zucchini Quiche
Serves: 6
Source: The Fat Free Living Super Cookbook
by Jyl Steinback (www.AmericasHealthiestMom.com)

Preheat oven to 350ºF. Lightly spray a 9 or 10 inch pie plate with nonfat cooking spray. Lightly spray a medium saucepan with nonfat cooking spray and heat over medium-high heat. Add zucchini, carrots, mushrooms, onion powder and garlic powder; cook until vegetables are soft and tender. Remove pan from heat; stir in tomatoes, rice, basil, and cayenne pepper and mix well. In a separate small bowl, combine egg whites, egg substitute, cottage cheese, milk and 3 tablespoons Parmesan cheese; blend until smooth. Fold into vegetable mixture; mix well. Pour in prepared pan; sprinkle with remaining Parmesan cheese. Bake in preheated oven 30 minutes; let stand at room temperature 10 minutes, until set in center.

Papaya-Peach Smoothie
Serves: 2
Source: The Fat Free Living Super Cookbook
by Jyl Steinback (www.AmericasHealthiestMom.com)

Combine all ingredients in a blender and process until smooth and creamy. Serve immediately.

Sweet and Spicy Banana Smoothie
Serves: 2
Source: The Fat Free Living Super Cookbook
by Jyl Steinback (www.AmericasHealthiestMom.com)

Combine all ingredients in a blender and process until smooth.