tablespoon canola oil

1. To make the topping: Whisk together the yogurt, lemon zest, honey, vanilla, and cinnamon in a small bowl. Set aside.

2. To make the pancakes: In a blender, combine the flour, milk, egg white, yogurt, honey, vanilla, cinnamon, nutmeg, and baking soda. Blend until smooth. Stir in the apple.

3. Spray a griddle or large frying pan with nonstick cooking spray. Add the oil and heat over medium-high heat. When the oil is hot (but not smoking), ladle about 2 tablespoons batter onto the griddle for each pancake. Cook until small bubbles form around the edges, 2 to 3 minutes. Flip the pancakes, and cook 2 to 3 minutes longer, until the centers are cooked through. Serve immediately with the topping, or allow to cool and freeze in an air-tight container.

PER SERVING.

261 calories, 11 g protein, 45 g carbohydrate, 5 g fat (0 g saturated), 0 mg cholesterol, 260 mg sodium, 4.5 g fiber; plus 259 mg calcium (26% of DV) VIDALIA SWEET POTATOES.

When my producer at the Today Today show, Rainy Farrell, mentioned her delicious sweet potato dish, my mouth was watering! I knew it had to be included in the book. Her version was meant for the grill but the weekend I got my hands on the recipe, it stormed non-stop and I was forced to create an indoor version. I hope you love it as much as I do! show, Rainy Farrell, mentioned her delicious sweet potato dish, my mouth was watering! I knew it had to be included in the book. Her version was meant for the grill but the weekend I got my hands on the recipe, it stormed non-stop and I was forced to create an indoor version. I hope you love it as much as I do!

Makes 2 servings

2.

medium sweet potatoes (about 7 ounces each)

1.

teaspoon garlic powder Salt

1.

Vidalia onion, thinly sliced

4.

teaspoons soft tub, reduced-fat, trans fat-free margarine spread

1. Preheat the oven or toaster oven to 400F. Line a baking sheet with aluminum foil or parchment paper; set aside.

2. With the tines of a fork, p.r.i.c.k the potatoes several times. Microwave the potatoes on high for 5 to 6 minutes.

3. Make a large, lengthwise slit down the center of the potatoes. Sprinkle each potato with teaspoon garlic powder and season with salt. Press the onion slices inside, and top with the margarine. Season with additional salt to taste.

4. Bake on the top rack of the oven for 9 to 10 minutes, until the onion begins to brown and the potato is tender when pierced with a fork. Serve immediately.

PER SERVING.

264 calories, 4 g protein, 56 g carbohydrate, 3 g fat (0 g saturated), 0 mg cholesterol, 171 mg sodium, 9 g fiber GLUTEN-FREE GINGERBREAD m.u.f.fINS.

Enjoy warm gingerbread m.u.f.fins as a late afternoon snack, or serve for a relaxed Sunday-morning breakfast with low-fat cottage cheese or scrambled eggs. m.u.f.fins can be stored in an airtight container at room temperature for up to 2 days, or frozen for up to 1 month.

Makes 12

cup honey (or sugar subst.i.tute) .

cup soft tub reduced-fat, trans fat-free margarine spread

2.

eggs whites

1.

cup plain fat-free yogurt

1.

tablespoon grated lemon zest

1.

teaspoon vanilla extract

2.

cups teff flour

2.

teaspoons baking powder .

teaspoon baking soda .

teaspoon dried ginger .

teaspoon ground cinnamon .

teaspoon ground nutmeg .

teaspoon ground cloves

1.

tablespoon crystallized ginger, chopped

1. Preheat the oven to 350F. Line the cups of a 12-cup m.u.f.fin pan with paper liners.

2. In a large bowl, mix the honey or sugar subst.i.tute with the margarine. Stir in the egg whites, yogurt, lemon zest, and vanilla. Add the teff flour, baking powder, baking soda, dried ginger, cinnamon, nutmeg, and cloves. Stir until the flour is just incorporated, but do not overmix. Fold in the crystallized ginger.

3. Fill each m.u.f.fin liner three-fourths full with batter. Bake 12 to 15 minutes, until the tops of the m.u.f.fins are lightly browned and a toothpick comes out clean when inserted in the center. Turn the m.u.f.fins out on a cooling rack.

Tip: If you have trouble finding teff flour in your local health food store, order it online; or you can buy teff seeds and grind your own flour using a clean, electric coffee grinder.

PER m.u.f.fIN.

200 calories, 5 g protein, 35 g carbohydrate, 4 g fat (0 g saturated), 0 mg cholesterol, 186 mg sodium, 4 g fiber