Buckwheat Pancakes

Buckwheat PancakesGoal: Mass gain

When To Eat It: Breakfast

How To Make It: Combine dry ingredients in a bowl. Whisk together oil, egg and soymilk and add to dry ingredients. Stir until combined. Spray a nonstick skillet with cooking spray and heat over medium heat. Spoon batter onto skillet and cook 2–3 minutes per side until golden brown. Serve immedi-ately, garnished with blueberries and sugar-free maple syrup.

Makes Two Servings
›› 1⁄2 cup buckwheat flour
›› 1⁄2 cup all-purpose flour
›› 2 tsp. baking powder
›› 2 Tbsp. Splenda
›› 1⁄2 tsp. pumpkin pie spice
›› 3 Tbsp. macadamia nut oil
›› 1 egg
›› 11⁄2 cups vanilla soymilk
›› Fresh blueberries
›› Sugar-free maple syrup
›› Nonstick cooking spray

Nutrition Facts: (per serving, without berries or syrup): 551 calories, 15 g protein, 64 g carbohydrate, 26 g fat, 4 g fiber

Garlic seared broccoli

Garlic seared broccoliINGREDIENTS

2 tsp. olive oil
4 large garlic cloves, minced
4 cups broccoli florets (1⁄2-inch pieces)
1⁄2 cup water

Serves 4

Prep time: 5 minutes
Cook time: 6 minutes


1. Heat oil in a large, nonstick skillet over medium heat. Sauté garlic for one minute, stirring constantly. Add broccoli and sauté for 2-3 minutes, stirring often.
2. Pour water over broccoli, cover and steam for two more minutes. Stir and serve.

NUTRITION FACTS (per serving):

44 calories
2 g protein
5 g carbs
2.5 g fat
1 g fiber
0 mg cholesterol
20 mg sodium
0 g sugar

Cook it in five minutes or less by:
>> Steaming – place in a steamer over boiling water
>> Sautéing – sizzle in a skillet with a dash of oil
>> Flash dunking – drop florets into 1 inch of boiling water, scoop out when bright green

Asparagus and Cherry Tomato Omelet

Asparagus and Cherry Tomato OmeletIf you can find them, top with an assortment of heirloom cherry tomatoes for a touch of color, flavor and antioxidant variety.

Serves 2

1/2 lb. asparagus, woody ends snapped off, cut into 1-inch pieces
8 large egg whites (or 1 cup egg substitute)
2 Tbsp. fat-free milk
2 Tbsp. chopped chives
1/4 tsp. salt
1/4 tsp. pepper
1/3 cup grated Gruyere cheese, divided
1/2 cup cherry tomatoes, halved
Nonstick cooking spray


1. Bring a small saucepan of water to a boil; add asparagus and cook three minutes or until tender. Drain and set aside.

2. Lightly coat a small nonstick skillet with cooking spray and preheat over medium heat. Whisk egg whites, milk, chives, salt and pepper in a small bowl until soft peaks form.

3. Pour half of egg mixture into skillet; cook three minutes or until almost cooked through. Place half the asparagus and cheese onto half the omelet. Fold omelet in half and cook two minutes more.

4. Place omelet on a plate and garnish with cherry tomatoes. Repeat Steps 3 and 4 with remaining egg mixture, vegetables and cheese.

TIP: If desired, sauté tomatoes for 3-4 minutes in 1 tsp. olive oil before topping the omelet.

(per serving)
189 calories
23 g protein
11 g carbs
6 g fat
4 g fiber
6 g sugar
579 mg sodium

Grilled Zucchini Rolls with Goat Cheese

Grilled Zucchini Rolls with Goat Cheeseserves 4

3 small zucchini about 1/2 pound each, cut lengthwise into 1/4 inch slices (use a mandoline)
1 tbsp olive oil
1/8 tsp salt, plus more to taste
pinch of freshly ground black pepper
1 1/2 ounces fresh goat cheese
1 tbsp minced fresh parsley
1/2 tsp fresh lemon juice
2 ounces baby spinach leaves (I used microgreens because I had them and didn’t have spinach)
1/3 cup fresh basil leaves

Preheat a grill or grill pan over medium heat.

Discard the outermost slices of zucchini and brush the rest with the oil on both sides. Sprinkle with the salt and pepper. Grill until tender, about 4 minutes per side. You can make the grilled zucchini a day ahead and store in an airtight container in the refrigerator.

In a small bowl, combine the goat cheese, parsley, and lemon juice, mashing them together with a fork.

Put 1/2 tsp of the cheese mixture about 1/2 inch from the end of the zucchini slice. Top with a few spinach leaves (or micro greens) and one small or half of a large basil leaf. Roll up and place seam side down on a platter. Repeat with the rest of the zucchini slices. You can make these up to a day before you are read to serve and store them in an airtight container in the refrigerator.