Pumpkin Muffins

1 cup all-purpose flour
1 cup whole wheat flour
2 tsp. baking powder
1/2 tsp. baking soda
1/4 tsp. salt
3 tbsp. brown sugar
1/2 tsp. ground cinnamon
1/4 tsp. ground nutmeg
1 cup canned pumpkin
1/2 cup milk
1/4 cup butter, melted
2 tbsp. maple syrup
1/4 cup egg substitute

Preheat oven to 400 degrees. Combine flours, baking powder, baking soda, salt, brown sugar, cinnamon, and nutmeg in a large bowl, stirring well.

In a separate bowl, combine pumpkin, milk, butter, syrup, and egg substitute, stirring well.

Add liquid ingredients to dry ingredients, stirring just until dry ingredients are moistened. Do not over-stir.

Spray muffin pans with cooking spray. Spoon batter into pan, filing 2/3 full. Bake at 400 degrees or until lightly browned. Allow to cool slightly, then remove from pans.

Blueberry Whole Wheat Pancakes

3/4 cup all-purpose flour
3/4 cup whole wheat flour
2 tsp. baking powder
4 tsp. sugar
2 egg whites
1 3/4 cups milk
1 tbsp. canola oil
1 cup blueberries, rinsed

In a small bowl, combine all-purpose flour, whole-wheat flour, baking powder, and sugar. Mix well and set aside.

In a large bowl, combine egg whites, milk, and oil. Add flour mixture and stir just until moistened and lumpy. Gently fold in blueberries.

Spray a large nonstick skillet with cooking spray and set over medium heat. For each pancake, spoon about 3 tablespoons batter into the hot pan, making a small circle. Cook until pancakes are bubbly on top, about four minutes. Flip and cook until browned on bottom, two to three additional minutes.

Pork Chops with Baked Apples

6 oz. raw, boneless pork sirloin chops
2 tsp. butter
1 apple (Fuji, Golden Delicious, or Granny Smith works best)
8 baby carrots
1/8 tsp. cinnamon
2 cups tossed green salad
2 tbsp. favorite flavor fat free salad dressing

Preheat oven to 300 degrees. Saute pork chop in butter until browned, then continue cooking over high heat for 10 minutes, turning over after five minutes.

Wash and core apple, then cut into thin slices, leaving skin on.

Place pork chop in a shallow baking dish, lightly coated with cooking spray, and pour pan juices over chop. Arrange apple slices around pork chop. Bake for 10 to 15 minutes, or until apples are tender.

Meanwhile, prepare carrots and tossed salad. Steam carrots in microwave or on stovetop until crisp-tender. Drain and sprinkle with a dash of cinnamon before serving.

Assemble tossed salad with a variety of washed salad greens and vegetables, and toss with your favorite fat free salad dressing.

Baked Fish and Vegetables with Wild Rice

1/4 cup wild rice
1/2 cup fat free low sodium chicken stock
1 tsp. butter
4 oz. cod, uncooked
1 garlic clove
1/2 cup fresh zucchini
8 baby carrots
1/4 whole yellow onion
1 medium button mushrooms
2 tsp. extra virgin olive oil
1/8 tsp. ground thyme
1 tsp. lemon juice
1 cup tossed green salad
1 tbsp. fat free salad dressing, favorite flavor

Prepare rice according to package directions, replacing 1/2 cup of the water with chicken stock for added flavor. Add any desired fresh or dired herbs, such as basil, oregano, cilantro, etc. Top with butter before serving.

Preheat oven to 425 degrees. Cut a piece of heavy-duty aluminum foil 18 inches across. Lay the fish fillet on one side of the foil; set aside.

Wash and mince the garlic clove. Wash and then slice zucchini, carrots and onions into thin strips; wash and slice mushrooms.

Heat oil in large non-stick skillet over medium-high heat; add garlic and sliced vegetables. Saute for five minutes, stirring occasionally. Add the thyme and 1 1/2 teaspoons water; cook for one minute. Spoon vegetable mixture over prepared fish fillet and top with lemon juice.

Pull the edges of the foil together and fold, securing edges tightly. Place the packet on a baking sheet and bake for 15 minutes. Serve fish and vegetables over bed of hot wild rice.

While fish is baking, assemble your tossed salad with a variety of washed salad greens and vegetables, and toss with your favorite fat free salad dressing.

Baked Potato Soup

9 baking potatoes
2/3 cup butter
2/3 cup all-purpose flour
6 cups whole milk
1/2 tbsp. salt
1 tsp. ground black pepper
1/2 cup bacon bits, divided use
4 green onions, chopped
10 oz. shredded Cheddar cheese
1 8oz. container sour cream

Prick potatoes with a fork and cook in the microwave, three or four at a time, and scoop out the flesh.

In a large saucepan over medium heat, melt butter. Stir in flour and cook about a minute. Whisk in milk, a little at a time, stirring constantly until thickened. Stir in potatoes, salt, pepper, 1/3 cup bacon bits, 2 tablespoons green onions, and most of the chese. Cook until thoroughly heated. Stir in sour cream and heat through. Serve topped with remaining bacon, onions, and cheese.

Back Country Barbecue Sauce

16 oz. Heinz ketchup
12 oz. water
1/2 tsp. salt
1/2 tsp. ground black pepper
1/2 tsp. ground cayene pepper
1/2 tsp. garlic powder
1 tsp. Tabasco sauce
1 tsp. French's mustard
2 tbsp. brown sugar
2 tbsp. worcestershire sauce
1 tbsp. lemon juice
1 tbsp. liquid smoke

Combine in a large pot. Simmer for 15 to 20 minutes.