Apple-Cinnamon Bran Muffins

2 cups bran flakes cereal
1 cup skim milk or plain soy milk
2 Tbsp. grapeseed oil
1 egg
1 Tbsp. honey
1/3 cup molasses
1 tsp. vanilla extract
1 1/2 cups whole-wheat flour
1 tsp. baking powder
2 apples, grated and coated with 1 tsp. cinnamon

Preheat oven to 350°. Spray twelve 2 1/2 -inch muffin cups with nonstick cooking spray. Mix bran cereal and milk in a medium bowl and let stand for 5 minutes. In a large bowl, mix oil, egg, honey, molasses, vanilla extract, and cereal mixture. Add flour and baking powder. Fold in apple-cinnamon mixture. Divide batter into 12 muffin cups. Bake 25 minutes. Eat fresh out of the oven, or freeze individual muffins in freezer bags.

Makes 12 muffins

Nutrition Facts (per muffin): Calories 150, Total Fat 3.5 g, Sodium 110 mg, Carbs 28 g, Fiber 4 g, Protein 4 g

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Apple Raisin Bread

1/2 cup light-tasting olive oil
1/2 cup honey
1/2 cup molasses
4 eggs
1 cup seedless raisins
2 tsp. vanilla extract
2 1/4 cups whole-wheat flour
1 cup wheat germ
4 tsp. baking powder
1 tsp. cinnamon
1 tsp. lemon rind
1 tsp. nutmeg
2 medium apples, peeled and grated

Preheat oven to 350 degrees. Spray a 9 x 5-inch loaf pan with nonstick cooking spray. Combine all ingredients in a large bowl and mix until well combined. Pour in pan and bake 1 hour or until a toothpick inserted in the center of the bread comes out clean.

Makes 16 servings

Nutrition Facts (per serving): Calories 260, Total Fat 9 g, Sodium 120 mg, Carbs 41 g, Fiber 4 g, Protein 6 g

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Buckwheat Pancakes

1 cup buckwheat flour
1 cup other whole-grain flour
1 tsp. baking powder
2 cups soy milk or water
2 egg whites
1 Tbsp. light olive oil
1 Tbsp. honey
½ cup blueberries (optional)

Stir the dry ingredients together. Add the soy milk, egg whites, oil, and honey. Mix briefly. Add the blueberries, if using, and stir gently. Cook on a hot griddle, lightly oiled with olive oil.

Makes 14 servings

Nutrition Facts (per serving): Calories 90, Total Fat 2 g, Sodium 30 mg, Carbs 14 g, Fiber 2 g, Protein 4 g

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Dried Fruit Spelt Muffins

1 cup spelt flour
1 cup whole-wheat flour
1/4 cup soy flour
2 tsp. baking powder
2 tsp. cinnamon
1 cup plain nonfat yogurt
1 tsp. vanilla extract
2 eggs
1/4 cup light-tasting olive oil
1/2 cup honey
1/2 cup seedless raisins
1/2 cup dried apricots, chopped
1/2 cup chopped dried dates

Preheat oven to 350 degrees. Spray twelve 2 1/2-inch muffin cups with non-stick cooking spray. Mix dry ingredients in a medium bowl. In a large bowl mix the remaining ingredients except dried fruits. Mix in the flour mixture until just moistened. Fold in the dried fruits. Divide into muffin cups, filling almost full. Bake 25-30 minutes or until toothpick inserted in center of muffin comes out clean.

Makes 12 medium muffins

Nutrition Facts (per muffin): Calories 267, Total Fat 6 g, Sodium 109 mg, Carbs 50 g, Fiber 5 g, Protein 7 g

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Frittata à la Sinatra

8 eggs
1 (10 oz.) package frozen spinach, thawed and squeezed dry
1 red or yellow pepper, roasted and cut into strips
1/3 cup button, crimini, or shiitake mushrooms, sliced
3 plum tomatoes, chopped
1/4 cup pitted Kalamata olives, sliced
1/3 cup Parmesan cheese, grated
2 Tbsp. fresh basil, chopped
1/4 tsp. pepper
1/8 tsp. salt

Preheat oven to 350° F. In large bowl, beat eggs. Stir in spinach, peppers, mushrooms, tomatoes, olives, cheese, basil, pepper, and salt. Spray the bottom and sides of a large, oven-safe, nonstick skillet with cooking spray. Add egg mixture and place skillet in oven. Bake for 35 to 40 minutes, or until a knife inserted near the center comes out clean. Top 
with a drizzle of extra virgin olive oil, diced tomatoes, olives, or all three, if desired, and serve.

Makes 6 servings.

Nutritional Facts (per serving): Calories 158, Total fat 10 g, Sodium 396 mg, Carbs 6 g, Fiber 2 g, Protein 11 g

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Orange Cranberry Muffins

1 cup cranberries
3/4 cup sugar
1 ½ cup orange juice
2 3/4 cups all-purpose flour
½ cup ground flaxseed
2 tsp. baking powder
1 tsp. baking soda
½ tsp. salt
1 tsp. orange peel, grated
1 organic egg, beaten
¼ cup canola oil

Blend together cranberries, ¼ cup sugar and ¼ cup orange juice. The recipe will come out better if the cranberries get mushed up. Mix together flour, ground flaxseed, remaining sugar, baking powder, baking soda, salt, and orange peel. Combine beaten egg, oil, and remaining orange juice. Pour liquid ingredients into dry ingredients. Stir until ingredients are moistened. Do not over mix. Fold in cranberry mixture with a few strokes. Fill muffin cups 2/3 full. Bake at 375 degrees for 30-35 minutes.

Makes 12 medium muffins

Nutrition Facts (per muffin): Calories 243, Total Fat 7 g, Sodium 278 mg, Carbs 41 g, Fiber 3 g, Protein 4 g