• 2 (four-inch) BUTTERMILK PANCAKES (Recipe below)
• 1/2 cup blueberries
• 2 teaspoons sugar-free maple syrup
• 1 cup skim milk
  & 6 oz water

• CHICKEN VEGETABLE SOUP (Recipe below )
• 1 cup spinach leaves (add red peppers, zucchini, onion)
   with 2 tablespoons low-calorie dressing
• 1 whole grain rice cake
• 1/2 small banana
  & 6 oz water

• 6 walnut halves  & 6 oz water

• 4 ounces GRILLED AND SMOKED SALMON (recipe below)
• 1/2 cup cooked couscous
• 1/2 cup mashed yams
• 1 cup steamed broccoli
• 1 (one-ounce) small whole grain roll
  & 6 oz water

• 1/2 cup papaya chunks
  & 6 oz water

Ingredients:

• 3/4 c. whole wheat flour
• 3/4 c. all purpose flour
• 2 tbsp. packed brown sugar
• 1 tbsp. baking powder
• 1/2 tsp. baking soda
• 1/4 tsp. salt
• 1 1/2 c. 1% buttermilk
• 2 large egg yolks
• 3 tbsp. canola oil
• 2 large egg whites

Directions:

1. In a large bowl, combine the first 6 ingredients.
   
   
2. In a small bowl, whisk the buttermilk, egg yolks, and canola oil. Add to dry ingredients and stir until just moistened. Batter will be lumpy.
   
   
3. Beat the egg whites in a small bowl until stiff and fold into batter.
   
   
4. Pour batter by spoonfuls into a non-stick frying pan and cook on medium low heat for 3-5 minutes on each side until golden brown.
   
   

Yield: 12 pancakes

Nutritional Analysis: 1 pancake
123 Calories; 4.8 g Total Fat (0.7 g Sat, 37.1 mg Cholesterol); 164 mg Sodium; 4 g Protein; 16 g carbohydrate; 1 g Dietary Fiber

• 1 c. frozen apple juice concentrate
• 1 or more tbsp. apple flavoring
• 2 packets of Equal
• 1/2 c. water with 1 tsp. cornstarch dissolved
• 1 tbsp. butter (optional)

Boil everything together. Cool and serve on waffles, pancakes, etc. Keep refrigerated or can be frozen.

Ingredients:

• 500  g skinless chicken breasts
• 3 chopped carrots
• 4 stalks chopped celery
• 1 chopped parsnip
• 1 chopped leek
• 1  cup chopped broccoli
• 2  tablespoons finely chopped parsley
• 1 crushed garlic clove
• 3-4  tablespoons low sodium chicken stock
• 8  cups water
• 1 teaspoon of salt
• pepper to taste

Directions:

1. Bring water to boil.
   
   
2. Cut all the vegetables into small cubes.
   
   
3. Cut the chicken into 1cm cubes.
   
   
4. Add the vegetables and garlic and stock and boil on high heat for 5 minutes, reduce heat and simmer for 15 minutes.
   
   
5. Add chicken and bring to boil for 2 minutes, then reduce heat and simmer for 20 minutes or longer.
   
   
6. Soup is ready when all ingredients have sunk to the bottom

  GRILLED AND SMOKED SALMON 

Ingredients:

• 1 tsp grated lemon rind
• 1/4 cup of lemon juice
• 1 tbs olive oil
• 1 tsp dijon mustard
• 1 pinch pepper
• 4,  4 ounce salmon steaks, 1-inch thick
• 1/3 c  Toasted sesame seed
• Wood Chips

Directions:

1. In shallow dish, combine lemon rind and lemon juice, oil, mustard and pepper; add fish, turning to coat. Cover and marinate at room temperature for 30 minutes, turning occasionally.
   
   

2. Reserving marinade, remove fish; sprinkle with sesame seed.
   
   

3. Place on greased grill directly over medium heat. Add soaked wood chips.
   
   

4. Cover and cook, turning and basting with marinade halfway through, for 16-20 minutes or until fish flakes easily when tested with fork.