These pancakes are not only easy to make, but they are also high in protein.  I like to make them on Sunday mornings with a big pot of hot tea or coffee. If you don’t have fresh blueberries, you can also use them frozen; they will defrost when cooked in the skillet.

Ingredients:

Makes 6 pancakes

1 3/4 cup or 15 ounces of skim or part-skim ricotta cheese

1 Tbsp sugar

1 whole egg

1 egg white

grated orange zest from 1 orange

2/3 cup whole wheat pastry flour

3/4 cup blueberries, fresh or frozen

1 Tbsp Canola oil

 

Directions:

1.  In a medium bowl, add the ricotta cheese, sugar, eggs, orange zest and mix.

2.  Whisk the flour into the ricotta cheese mixture until all the flour is incorporated. Now gently mix in the blueberries.

3.  Heat 1 Tbsp of Canola oil in a large skillet over medium heat.  Once heated, add about 1/4 cup of batter per pancake into the skillet and flatten into a 1/4 inch circle. Depending on the size of the skillet you may be able to fit 2-3 pancakes into the pan.

4.  Cook until small air bubbles appear, then flip onto the other side. Cook for about 3-4 minutes per side. Serve hot with maple syrup.

 

Per serving: Calories: 187, Fat:9 g, Cholesterol: 57g, Sodium: 108mg, Carbohydrates: 16g, Fiber: 1g Sugars:4g, Protein:11g

 

 


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Bowl of beansBeans are a superfood.  Beans are packed with heart healthy protein, phytochemicals, iron, zinc and fiber.  In addition to the nutritional benefits, beans are inexpensive and so versatile.  You can use beans in soups, salads, dips and as a burger substitute.

This recipe is a basic recipe you can use on a variety of beans. You can add your own twist by adding spices and herbs. If you don’t know what to do with an entire pot of beans, you can freeze it into smaller portion sizes and defrost as needed.

Homemade beans are MUCH lower in sodium and taste so much better than canned beans.  Make them on a Sunday and you will have a delicious pot of beans and a healthy protein choice for the week.

 

For video click here:  How to Make Beans



 


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Quesadillas-whole wheat tortillas with melted cheese inbetween

Mushroom-Cilantro Quesadillas

When you make quesadillas at home, they can be a healthy afternoon snack or light dinner when served with a salad and/or beans.   These quesadillas are made with whole wheat flour tortillas, low-fat cheese and plenty of veggies.  I also like to use corn tortillas for this recipe, they are lower in fat and calories than regular flour tortillas and I love the taste.

 

 

 

 

 

 

 


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