Serves: 4
Preparation time: 10 minutes
Cooking time: 15 minutes

215 Calories, 11g protein, 4.5g fat, 32g carbohydrate, 6g dietary fibre, 75mg sodium.
A very good source of vitamins B1, B2, B3, and C, magnesium, calcium and iron.

* 375ml buttermilk
* 2 eggs
* 125g plain flour
* 2 tablespoon wheatgerm
* 1 tablespoon lemon juice
* 1 teaspooon finley grated lemon zest
* light olive oil or macadamia oil, to grease
* 300 g mixes fresh rerries or thaward frozen berries

1. Put the buttermilk, eggs, flour, wheatgerm, lemon zest and lemon juice iinto a blender and process until smooth. Leave to stand for 15 minutes, or refreigerate the batter overnight.

2. Heat a heavy-based frying pan over medium heat and lightly grease with oil. Pour about one-eighth of the mixture into the pan, swirl to spead the mixture over the base of the pan, and cook until bubbles apear on the surface and the undeside in lightly browned. Turn the pancake over and cook the other side until browen. Stack the pancakes on a plate and keep warm whilw cooking the remainder.

3. Serve the pancakes topped with berries.

Tips:
The pancakes are made with buttermilk, wich makes the pancakes deliciosly fluffy.

Guaranteed crowd-pleasers, these wraps are perfect for leftover grilled chicken. The distinctive salty flavor from the fish sauce is balanced by fresh mint and lemon juice.

Makes 4 servings

Chicken Salad Wraps Ingredients 

1/2 cup lemon juice
1/3 cup fish sauce (see Ingredient note)
1/4 cup sugar
2 cloves garlic, minced
1/4 teaspoon crushed red pepper
8 6-inch flour tortillas
4 cups shredded romaine lettuce
3 cups shredded cooked chicken (12 ounces)
1 large ripe tomato, cut into thin wedges
1 cup grated carrots (2 medium)
2/3 cup chopped scallions (1 bunch)
2/3 cup slivered fresh mint

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The joy of stir-frying is that an interesting dish like this cooks in mere minutes. The only trick is to have all the ingredients prepped and ready to add. Once you start stir-frying you can’t afford to lose time mincing and measuring.

Makes 4 servings, 1 cup each

Stir-Fried Chicken with Wilted Spinach & Tamari Walnuts Ingredients
Chicken & Marinade
2 teaspoons tamari or reduced-sodium soy sauce
2 teaspoons Chinese rice wine or dry sherry
2 teaspoons honey
1/2 teaspoon dark sesame oil
1 pound boneless, skinless chicken breasts, cut crosswise into 1/2-inch slices, then cut into 1/4-inch-wide strips

Stir-fry Sauce & Vegetables
1/2 cup Tamari Walnuts (recipe follows)
1 tablespoon cornstarch
1 tablespoon tamari or reduced-sodium soy sauce
1 tablespoon Chinese rice wine or dry sherry
1/2 teaspoon dark sesame oil
3 teaspoons canola oil, divided
1/2 cup slivered red bell pepper (2-by-1/4-inch pieces)
2 tablespoons slivered fresh ginger (1-by-1/8-inch pieces)
2 cloves garlic, minced
8-10 ounces spinach (8-10 cups), trimmed
1/2 cup thinly sliced scallions (1 bunch)

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While cake mixes may be the easiest option for a home-baked cake, they often contain hydrogenated fats. By making this simple “scratch” cake, you can use healthful canola oil, incorporate whole-wheat flour and opt for a no-calorie sweetener, if you like.

Makes 12 servings

One-Bowl Chocolate Cake ingredients
3/4 cup plus 2 tablespoons whole-wheat pastry flour
1/2 cup sugar or 1/4 cup Splenda Sugar Blend for Baking (see Ingredient notes)
1/3 cup unsweetened cocoa powder
1 teaspoon baking powder
1 teaspoon baking soda
1/4 teaspoon salt
1/2 cup buttermilk or equivalent buttermilk powder (see Ingredient notes)
1/2 cup packed light brown sugar or 1/4 cup Splenda Sugar Blend for Baking (see Ingredient notes)
1 large egg, lightly beaten
2 tablespoons canola oil
1 teaspoon vanilla extract
1/2 cup hot strong black coffee
Confectioners’ sugar for dusting

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For instance tiramisu means pick me up, could be considered an Italian trifle. It consists of layers of coffee-and-brandy-soaked ladyfingers and a rich mascarpone cream filling.

Makes 12 servings, 2/3 cup each

Tiramisu Eating Well Ingredients

8 ounces ladyfingers (60 ladyfingers)
4 tablespoons brandy, divided
1 tablespoon instant coffee (preferably espresso) granules
1 cup water
2 tablespoons dried egg whites (see Ingredient note), reconstituted according to package directions (equivalent to 3 large egg whites)
3/4 cup sugar
1/4 teaspoon cream of tartar
4 ounces mascarpone cheese (1/2 cup)
4 ounces reduced-fat cream cheese (1/2 cup), softened
1 cup chocolate shavings, about 1 ounce (see Tip)
Confectioners’ sugar for dusting

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