These are just your basic whole wheat pancakes. I usually make them with sauteed apples, cinnamon and sugar. Delicious and fluffy!

ready in about 20 minutes; serves 8
You might need to buy:
  • whole wheat flour
  • baking powder
  • cinnamon
  • salt
  • eggs lightly beaten
  • fat free milk
  • honey
  • canola oil
Belongs to kylerhea Cincinnati Chili 

Saw the episode on 30 Dec 06

serves 6
You might need to buy:
  • salt or more to taste
  • vegetable oil
  • chili powder
  • dried oregano
  • cocoa
  • ground cinnamon
  • cayenne pepper
  • ground allspice
  • ground black pepper
  • low-sodium chicken broth
  • water
  • cider vinegar
  • dark brown sugar
  • tomato sauce
  • hot pepper sauce
  • Accompaniments

Parsley can be used instead of coriander, couscous or bulgur can be used instead of brown rice, vegetable stock or water can be used instead of chicken stock. The hot pepper flakes are optional.

serves 6
You might need to buy:
  • Broccoli Florets
  • Sweet Red Pepper
  • Cooked Chickpeas
  • Olive Oil
  • Curry Powder
  • Cumin
  • Hot Pepper Flakes
  • Chicken Stock
  • Lemon Juice

From the Lake Holm Ward Cookbook

You might need to buy:
  • butter
  • flour
  • milk
  • salt
  • pepper
  • green onions
  • slices bacon
  • sour cream
You might need to buy:
  • For the cookie dough:
  • all-purpose flour
  • baking powder
  • baking soda
  • granulated sugar
  • firmly packed light brown sugar
  • large eggs
  • vanilla extract
  • coarsely chopped peanuts
  • quick-cooking oats
  • For the filling:
  • confectioners' sugar
Belongs to kylerhea BLACK BEAN SOUP 

“Among the most inexpensive of foods, dried beans offer a bounty of fiber, iron, protein, folic acid and B vitamins. Black beans, also known as “turtle beans,” are an especially tasty variety, and make a lovely soup. Do not salt dried beans until they are cooked, as the salt slows down the softening process. On another note, so-called “cooking” wines or sherries contain lots of added salt. Do your palate and your body a favor and use a drinkable sherry in this recipe."

You might need to buy:
  • dry mustard powder
  • chopped garlic
  • Salt to taste
  • bay leaf
  • black beans
Belongs to kylerhea Potato Pancakes 

“I have made these at the house of a friend who gives a party featuring potato pancakes every year. He loves making them and gets really creative, tossing in hot sauce or different herbs. You can be as creative as you like with yours. Mine are a simple version, and I like to serve them with fresh applesauce.”

You might need to buy:
  • large sweet onion
  • egg
  • olive oil
  • GARNISH:
  • Low-fat sour cream
  • Fresh
  • applesauce
  • .
Belongs to kylerhea Salad Nicoise 

“This is an elegant but simple whole meal salad. The addition of greens is our own touch. This is a “composed” salad – one in which the components are arranged artfully on the plate. If you don’t want to take the time, it tastes just as good if all the ingredients are tossed together.

serves 2
You might need to buy:
  • extra-virgin olive oil
  • balsamic vinegar
  • albacore

I have these every day for breakfast! The original recipe calls for lecithin granules and flour vital gluten. I substitute protein powder.

ready in about 40 minutes
You might need to buy:
  • honey or corn syrup
  • raisins
  • natural peanut butter
  • protein powder
  • rolled oats

“This high-calcium “pudding” has the benefits of cocoa and cinnamon – and the flavor of Mexico. Experiment with different brands of ricotta – they have different textures and flavors."

serves 2
You might need to buy:
  • lowfat ricotta cheese
  • mild honey
  • cocoa powder
  • vanilla
  • ground cinnamon