Pancakes - Good Source of Omega 3

1 cup - self-rising flour
1/4 cup - ground flax seed
1/4 cup - sugar
2 eggs (with omega 3 if possible)
1 tsp - vanilla
1 cup - milk
1 tbsp - canola oil (for frying)

Sift the flour & ground flax seed into a mixing bowl. Add the sugar and make a well in the center.

Whisk the eggs in a small mixing bowl, add the vanilla extract and milk and mix well. Gradually pour the egg mixture into the dry ingredients, whisking as you pour to form a smooth batter. Let rest 10 minutes.

Gently heat half the oil in a frying pan. Drop a large tablespoon of the mixture onto the pan - it will spread out to about 4 inches. Cook the pancakes 3 or 4 at a time for 3 minutes on the first side, then flip them over and cook another 2 minutes.

Serve immediately

This is a great recipe from book "The Top 100 Omega-3 Recipes"

Cream Biscuits

2 Cups = Self-Rising Flour
1 Tbsp. = Sugar
1 1/2 Cups = Heavy Whipping Cream

Preheat oven to 500 degrees. In a medium bowl, stir together the flour, sugar and cream until the dough forms a ball. Turn the dough out onto a surface dusted with additional flour.

Fold the dough in half and kneed 5 to 7 times, adding just enough flour to keep the dough from sticking to your hands. Gently roll out dough to 1/2" thickness.

Using a 3" biscuit cutter (or a glass) coated with flour, cut dough into biscuits. Place on baking sheet coated with cooking spray, leaving at least 1" between each biscuit. Bake for 10 minutes or until golden brown.

Makes 10 to 12 biscuits

White Chocolate Almond Blondies

2 cups = all-purpose flour
1 1/2 teaspoon = baking powder
2/3 cup = butter or margarine
1 1/2 teaspoons = instant coffee granules (can omit)
2 cups = firmly packed brown sugar
2 large eggs, lightly beaten
1 cup = almonds, coarsely chopped
1 cup = white chocolate morsels (I've also used butterscotch)

Combine flour, baking powder and set aside

Melt butter in large saucepan over medium-low heat. Add coffee granules, stirring until dissolved. Remove from heat. Add brown sugar and eggs; stir well. Gradually stir in flour mixture. Add almonds and white chocolate morsels, stirring well.

Spread batter in a lightly greased 13x9x2 pan.

Bake 350 for 30 minutes (maybe a bit longer). These sometimes do not look fully cooked but they are typically a bit gooey.
Yield: 2 1/2 dozen

Cornmeal-Pecan Waffles

1 cup = all-purpose flour
3/4 cup = yellow cornmeal
2 teaspoons = baking powder
1/4 teaspoon = salt
1/2 teaspoon = baking soda
3 large eggs, lightly beaten
1 1/2 cups = buttermilk (I've used regular milk but add more flour)
1/2 cup = vegetable oil (canola)
1 teaspoon = vanilla extract
1 cup = chopped pecans (I've also used walnuts)
powdered sugar
cooking spray
I have also added ground flax seed

Sift first 5 ingredients (if you don't have a sifter it is fine but sifting makes a lighter-textured waffle)

Combine eggs and next 3 ingredients, stirring well. Add to flour mixture, stirring just until blended. Stir in pecans.

Garnish with powdered sugar if desired

Jalapeño Swappers

* Jamie this one is for YOU! Could it be true, a pretty healthy alternative to the best food on the planet!Ingredients:
5 fresh whole jalapeño peppers
1/4 cup fat-free cream cheese, room temperature
1/4 cup shredded fat-free cheddar cheese
Salt, black pepper, and garlic powder, to taste
1/2 cup Fiber One bran cereal (original)
1/4 cup fat-free liquid egg substitute (like Egg Beaters Original)

Directions:
Preheat oven to 350 degrees.

Halve the peppers lengthwise, and remove seeds, stems, etc. Wash halves and dry them very well. Set aside.

Stir together cream cheese and shredded cheese. If you like, season with salt, black pepper, and/or garlic powder. Set aside.

Using a blender or food processor, grind Fiber One to a breadcrumb-like consistency. Season crumbs with salt, black pepper, and/or garlic powder. Place crumbs in one small dish and egg substitute in another.

Stuff pepper halves with cheese mixture. Carefully coat both sides of each pepper half, first with egg substitute, and then with Fiber One crumbs. Place peppers on a baking sheet sprayed with nonstick spray.

Bake in the oven for 25 minutes (for very spicy poppers) to 30 minutes (medium-hot poppers). Now eat!

MAKES 5 SERVINGS

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Cauliflower AuGratin

6 tablespoons butter or margarine

1 to 2 garlic cloves, minced
4 ounces cooked ham, chopped
1 head cauliflower, broken into florets
2 tablespoons all-purpose flour
1-1/2 cups whipping cream (could substitute with Greek yogurt for a more healthy choice)
1/4 teaspoon salt
pepper to taste
Pinch cayenne pepper (opitonal)
1-1/2 cups (4 to 6 ounces) shredded cheese (Swiss or any will work)
2 to 3 tablespoons chopped fresh parsley (optional)

Melt butter in a large skillet. Saute garlic and ham for 2 minutes. Add cauliflower and cook just until crisp-tender. Combine flour and cream; stir into skillet and blend well. Add salt, pepper and cayenne pepper. Cook and stir until thickened and bubbly; cook and stir 1 minute more. Pour into a 2-qt baking dish. Sprinkle with cheese. Place under a preheated broiler until lightly browned about 2-4 minutes. Sprinkle with parsley. Serve immediately.

Yield: 6-8 servings

** I made this for my family and we LOVED it! Our neighbors LOVED it too! What a hit! The only thing I altered was that I didn't have any whipping cream, so I subbed with sour cream and it gave it a nice "zing!"
xoxo -Jamie and Ben

Rocco's Low Calorie Brownies

Nonstick cooking spray

1½ cups canned black beans, rinsed and drained

½ cup unsweetened cocoa powder

1 tablespoon espresso powder

¾ cup egg substitute

2 tablespoons low-calorie sugar-free chocolate syrup, such as Walden Farms

2 tablespoons reduced-fat sour cream, such as Breakstone's

1 tablespoon unsalted butter, melted

24 packets (84 g) Truvia or 8 tablespoons granulated Splenda

1 teaspoon vanilla extract

Preheat the oven to 350°F. Spray an 8×8-inch glass baking dish with cooking spray.
Combine the beans, cocoa powder, espresso powder, and egg substitute in the bowl of a food processor. Process until the mixture is smooth, about 2 minutes, scraping down the bowl halfway through.
Add the chocolate syrup, sour cream, butter, Truvia, and vanilla. Process until all of the ingredients are combined, about 1 minute.
Pour the batter into the prepared baking dish, and smooth the top with a spatula. Bake for 28 to 30 minutes, turning the dish halfway through the baking time. A toothpick inserted in the center will come out with soft batter clinging to it.
Let the brownies cool completely in the baking dish on a wire rack. Then cut into 12 squares and serve. Refrigerate any leftovers.
Fat 70g 1.6g
Calories 1500 53
Protein: 4g Carbohydrates: 8g Cholesterol: 4mg
Fiber: 3g Sodium: 94mg

From the kitchen of Rocco DiSpirito

* OK, so I tried this recipe and the texture is much like regular brownies but the taste is a bit different. I used agave as the sweetener and the one thing i noticed the most is the lack of sugar. When you are expecting a comfort food and get something a little more bland it can be disappointing but if you want to be adventurous this is the dish for you!