serves 6
You might need to buy:
  • Salt & Pepper
  • Marjoram - dash
  • Tabasco sauce or other red chili sauce
serves 4
You might need to buy:
  • olive oil
  • fresh sage or basil leaves cut into thin strips
  • balsamic vinegar
  • pure maple syrup
  • Small fresh sage or basil leaves
You might need to buy:
  • buckwheat flour
  • whole wheat flour
  • milk
  • vegetable oil
  • wheat germ or wheat bran

These make a great breakfast or after-school snack and are a great way to use up those bananas that have gotten a bit too ripe. Remember, if you have overripe bananas and don’t have time to bake, you can just pop them in the freezer, skins on or off. If you take the skins off, just freeze them in groups of three so you can easily pull out what you need for one batch of muffins.

You might need to buy:
  • eggs
  • chopped walnuts
  • grated coconut

3 cups whole wheat bread flour (Ross says: this is best when the flour is coarse as opposed to the whole wheat flour you get here which is fully milled. Heidi says: I used a standard whole wheat bread flour which seemed to be pretty finely milled, because that’s all I could find, even at Rainbow Foods.)

You might need to buy:
  • whole wheat bread flour
  • 3/4+ cups buttermilk
  • egg

Marinating the chicken in buttermilk makes the meat moist and flavorful. Chicken breasts cook faster than other parts, so fry them separately in the last batch. For fried chicken with less fat and fewer calories, remove the skin before marinating.

serves 8
You might need to buy:
  • low-fat buttermilk
  • Coarse salt
  • cayenne pepper
  • vegetable oil

Per serving: calories 315, fat 11.4g, 34% calories from fat, cholesterol 99mg, protein 42.6g, carbohydrates 7.9g, fiber 1.8g, sugar 3.6g, sodium 145mg, diet points 7.4.

ready in about 15 minutes
You might need to buy:
  • Tbs. white wine
  • chilli powder
  • Tbs. olive oil

Per serving: calories 203, fat 9.0g, 39% calories from fat, cholesterol 23mg, protein 1.8g, carbohydrates 29.8g, fiber 1.8g, sugar 13.2g, sodium 2mg, diet points 4.9.

serves 8
You might need to buy:
  • cold water
  • cinnamon

Per serving: calories 206, fat 13.1g, 54% calories from fat, cholesterol 15mg, protein 10.3g, carbohydrates 14.6g, fiber 2.4g, sugar 3.8g, sodium 352mg, diet points 5.2.

You might need to buy:
  • olive oil
  • cider vinegar
  • spinach leaves

Per serving: calories 215, fat 5.2g, 22% calories from fat, cholesterol 82mg, protein 34.2g, carbohydrates 6.9g, fiber 2.6g, sugar 3.1g, sodium 152mg, diet points 4.7.

ready in about 40 minutes
You might need to buy:
  • Tbs. margarine
  • garlic powder
  • chopped onions
  • frozen cut green beans