Whole Corn and Green Chili Muffins

This recipe contains whole grains. Making half your grains whole may help protect you
against many chronic diseases.

Oil spray (optional)
1/2 cup whole-wheat flour
1/2 cup flour
3/4 cup whole-grain corn meal
2 tablespoon sugar
1 tablespoon baking powder
1 teaspoon salt
1/4 teaspoon cayenne pepper or to taste
1 egg
3/4 cup + 2 tablespoons fat free milk
1/3 cup vegetable oil
1 - 8 ounce can whole kernel corn, well drained
1 - 4.5 ounce can diced green chilies, well drained
1/2 cup shredded cheese (optional)

1. Preheat oven to 400°.
2. Lightly coat a 12-cup muffin pan with vegetable spray or line with paper.
3. In medium bowl, mix together flours, cornmeal, sugar, baking powder,
salt and cayenne.
4. In separate bowl, lightly beat egg. Add milk, oil, corn and chilies.
5. Add wet ingredients to dry ingredients, stirring just until combined.
6. Lightly mix in cheese.
7. Fill each muffin 3/4 full.
8. Bake for 20 minutes or until toothpick inserted in center comes out

Breakfast Burrito Recipe

4 eggs
1/4 cup 1% milk
1 teaspoon vegetable oil
1 cup fat-free refried beans
4 flour 10” tortillas
1/2 cup (4 oz.) grated cheddar cheese
1 tomato, chopped
Salt and pepper, chili powder to taste


1. Mix eggs, milk, and seasonings in a bowl.
2. Heat oil in pan over medium-high heat (350 degrees in an electric skillet).
3. Stir in the eggs and cook until firm.
4. Warm the refried beans in a separate pan.
5. Warm the tortillas on a griddle or wrap in foil and heat in the oven.
6. On each tortilla layer 1/4 refried beans, eggs, cheese, and tomato.
7. Roll the burrito, cut in half and enjoy!
8. Refrigerate leftovers within 2-3 hours.

• Try your favorite salsa in place of the tomato.
• Use other vegetables that you have in the refrigerator, green or red bell peppers, or cooked corn.
• Serve with guacamole or light sour cream.

Bread Pudding Recipe

1/2 cup packed brown sugar
3 slices buttered, cubed whole grain bread
½ cup raisins
3 eggs, slightly beaten
1 1/4 cups low-fat milk
1 teaspoon cinnamon
1/4 teaspoon salt
1 teaspoon vanilla
1. Combine brown sugar, cubed bread, and raisins in a one
quart microwave safe dish.
2. In a microwave safe bowl or measuring cup blend together
the eggs, milk, cinnamon, salt, and vanilla.
3. Heat on high for 2-3 minutes until hot, but not boiling.
4. Pour over bread mixtures and lightly blend together.
5. Microwave uncovered at 50% power for 5-8 minutes, or until
edges are firm and the center is almost set.
6. Let rest for 10 minutes before serving.
7. Refrigerate leftovers within 2-3 hours.
Tip: Serve with low-fat vanilla or lemon yogurt

Peach cooler

This recipe is a good source of vitamin C, which keeps gums and blood vessels healthy.
1/3 cup non-fat dry milk
1 cup frozen peaches, chopped
1/2 cup cold water
1/2 cup orange juice
1. Put all ingredients into a blender.
2. Blend until smooth.
3. Refrigerate leftovers within 2-3 hours.
Tip: Serve as a snack or dessert during the summer months.


1 cup vanilla low-fat yogurt
2/3 cup canned chopped peaches
2/3 cup fresh or frozen blueberries
2 tablespoons granola
1. Divide yogurt between 2 clear glasses or dishes.
2. Spoon half of the blueberries and peaches on top of each sundae.
3. Sprinkle each sundae with granola, and enjoy!
4. Refrigerate leftovers within 2-3 hours.
• Substitute any fruit you have on hand: try sliced bananas, canned
mandarin oranges, or grapes, cut in half.
• Try different types of yogurt, like lemon or strawberry


1-1/2 cups flour
1/2 cup old-fashioned whole oatmeal (raw)
1/3 cup sugar
1/2 teaspoon baking powder
1/4 teaspoon baking soda
1/2 teaspoon salt
1 cup milk
1/2 cup dry milk
1/4 cup oil
1 egg
2/3 cup frozen blueberries


1. Preheat oven to 350°F
2. Prepare a muffin tin with grease or spray with cooking oil.
3. Mix the dry ingredients (flour, oatmeal, sugar, baking powder, baking soda, and salt) in a bowl.
4. Mix the other ingredients (milk, dry milk, oil, and egg) in another bowl.
5. Pour wet ingredients in with the dry, and then partially mix.
6. Add blueberries.
7. Gently stir. Batter should still be lumpy.
8. Scoop into muffin tins.
9. Bake for 20 minutes or until muffins are brown on edges.
10. Serve warm or cool on a rack and store in an airtight container in the refrigerator.

Rabbit Pancakes

1/2 cup all-purpose flour
1/2 cup old-fashioned oatmeal
3/4 cup buttermilk
1/2 cup milk
1 tablespoon vegetable oil
1 tablespoon sugar
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 egg
1/2 cup grated carrot

1. Beat all ingredients in a medium-sized bowl with a hand beater until smooth.
2. Spray griddle with non-stick cooking spray. Heat griddle. (To see if griddle is hot enough, sprinkle with a few drops of water. If bubbles skitter around, heat is just right.
3. For each pancake, pour about 1/4 cup of batter onto the hot griddle.
4. Cook until pancakes are puffed and dry around edges. Turn and cook other side until golden brown.
5. Serve with applesauce, fresh fruit or yogurt if desired.