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" If you want to be healthy, you have to eat right! Check out these delicious, easy recipes that&amp;#039;ll help you stay fit for life. whole grain pancakes Ingredients: 2 cups whole-wheat pancake mix 2 cups fat-free (skim) milk 1/2 cup blueberries, blackberries, or chopped strawberries (fresh or frozen) 1/2 tsp cinnamon 1/2 cup Egg Beaters Canola oil cooking spray (like canola oil) 1 tbsp maple syrup or 2 tbsp light syrup directions: (makes 8 to 10 pancakes) (2 pancakes = 1 serving) 1. Mix all of the ingredients in a large bowl using a spatula; stir until smooth. 2. Let the batter sit for a few minutes to thicken. 3. Coat a large skillet with vegetable spray and heat the skillet. 4. Pour batter to make a 4-inch diameter pancake. 5. Flip pancakes when edges become hardened and center is bubbly. 6. Cook until done on both sides. 7. Top with syrup. Craving some leafy greens? See the next page for a spinach salad with a twist!  tropical spinach salad Salad Ingredients 4 cups rinsed and dried spinach leaves 1 cup peeled and sectioned blood oranges or 1 cup canned pineapple or jarred mango Salad dressing 2 tbsp rice wine vinegar 1 tsp olive oil Pinch of black pepper (Serves 1) directions 1. Toss salad ingredients in a large bowl; set aside. 2. In a small bowl, mix dressing ingredients with a fork. 3. Dribble over salad and toss until leaves are well-coated. For a fiesta whenever you want, try the burrito recipe on the next page!  burrito ingredients:Canola oil cooking spray 7 oz (about 1/2 of a 15-oz can) can black beans, drained 7 oz (about 1/2 of a 15-oz can) Mexican-style stewed tomatoes 1 tbsp red wine vinegar 1/2 cup chopped onion 1 tsp Mrs. Dash Southwest Chipotle Seasoning Blend 2 whole-wheat flour tortillas directions: Serves 1 (2 burritos = 1 serving) 1. Coat a medium-sized saute pan with cooking spray. 2. Heat to medium. 3. Toss in beans, tomatoes, vinegar and onion; sprinkle with Mrs. Dash. 4. Blend and simmer for 10 minutes, stirring every 2 or 3 minutes. 5. Spread tortillas flat on plate, divide filling between the two, and roll up. Click on the next page for a great alternative to ho-hum tuna salad!  salmon salad salad Ingredients: 4 oz. salmon fillet 4 cups bib (Boston) lettuce, rinsed and dried 5 fresh basil leaves, rinsed, dried and chopped 1/2 pint of cherry tomatoes dressing Ingredients: 1/2 tsp olive oil 2 tbsp balsamic vinegar Squeeze of lemon or lime directions: (Serves 1) Optional: 1 tbsp low fat ranch dressing 1. Toss salad ingredients together in a large bowl; set aside. 2. In small bowl, combine dressing ingredients and mix with a fork. 3. Pour over salad and toss. Get a major serving of veggies with the stir-fry recipe on the next page!  tofu and veggie stir-fry ingredients: 1/2 tsp sesame oil 1/2 tsp olive oil 1/2 cup chopped asparagus (about 6 spears) 1/2 bell pepper (red or orange), sliced 1/2 cup broccoli florets, chopped 1/2 cup carrots, chopped 4 oz firm tofu (let drain for 5 to 10 minutes before stir-frying), cut into 1/2 inch cubes 1 tbsp low sodium soy sauce pinch of salt and pepper directions: 1. Pour sesame and olive oil into a wok or large frying pan.  2. Heat to medium-high. 3. Add broccoli and carrots and saute (stirring regularly) about 4 minutes, or until tender.  4. Remove broccoli and carrots, place in bowl, and set aside.  5. Add asparagus and bell peppers to wok and saute (stirring regularly) about 3 minutes, or until tender. 6. Add broccoli and carrots back to wok. 7. Add tofu, soy sauce, and salt and pepper and saute for an additional 2 to 3 minutes.  Don&amp;#039;t be scared of shrimp! It cooks up easily in the shrimp and rice recipe on the next page.  shrimp and rice ingredients: 1/2 tsp light butter or trans-fat-free margarine 1/2 tsp minced (finely chopped) fresh garlic 1 tbsp chopped green onions 1/2 tsp ground or fresh ginger, grated or pressed with a garlic press 1/2 tsp lime juice 6 oz raw, fresh or frozen shrimp (if buying fresh shrimp, ask fishmonger at the fish counter for &amp;quot;cleaned&amp;quot; shrimp, meaning the shrimp&amp;#039;s head and veins have been removed) 1/2 cup brown rice directions: (Serves 1) 1. Cook rice according to package instructions while preparing shrimp. 2. Melt butter in skillet on medium high. 3. Add garlic and stir for about 1 minute, until garlic is slightly softened. 4. Add green onions, ginger and limejuice. 5. Increase heat to medium-high and continue to cook for 3 minutes (stirring occasionally) until liquid is reduce by half; take pan off heat. 6. In a separate saucepan, boil water and add shrimp, boiling for about 3 minutes, or until shrimp turn pink and are no longer translucent. Drain well. 7. Toss shrimp into pan with onion mixture and stir well. 8. Serve over a bed of rice. 9. Eat with 1/2 cup cooked carrots or spinach and 1 medium pear to round out meal. Safety note:Whenever handling raw meat, poultry or seafood, always keep cooking instruments (knives, chopping boards, etc.) that have touched them separate from other ingredients. Wash any kitchen tool (including bowls) that has touched raw animal products thoroughly with soap and hot water. And always wash your hands in very warm water and soap after handling raw meat, poultry or seafood to avoid contamination. Raw animal products (including eggs) harbor bacteria that can make you very sick if you ingest it. "^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.seventeen.com/life/food-recipes/advice/a153/healthy-recipes-hsp-0306/>