Cranberry Cooler:

1 can (6 oz) frozen limeade concentrate
2 and 1/4 cup water
1 and 1/2 cup cranberry juice cocktail
1 can (12 oz)seltzer water
*lime wedges (optional)
Directions: Mix limeade concentrate, water and cranberry juice. Chill until ready to serve. Stir in seltzer water just before serving. Serve over ice with lime wedges.(serves 6)
Per Serving: Cal: 121; Fat: 0.1g; Chol: 0mg; Sodium: 18 mg; Fiber: 0.6 g

Mushroom Omelet with Rosemary:

2 cups sliced fresh mushrooms
1 and 1/2 cups fat free egg substitute
2 tbsp water
1 tsp dried rosemary
1/2 tsp black pepper
2 tsp margarine or butter (I recommend Brummel and Brown butter made with yogurt. It's healthier for you)
1 and 1/2 tbsp grated Parmesan cheese
* snipped fresh parsley
Directions for the mushrooms: Coat a medium nonstick skillet with butter-flavored nonstick spray, and heat over medium high heat. Then saute mushrooms until they have wilted, which will take about 3 to 4 minutes. Remove from heat.
Directions for Omelet:  Whisk egg substite, water, rosemary and pepper.
Melt margarine in a large nonstick skillet over medium heat. Swirl the skillet to coat bottom with margarine. Add egg mixture to skillet and cook, lifting edges of eggs to allow uncooked portion to flow underneath. When eggs are almost set, sprinkle with mushrooms and parmesan. Cook until eggs are completely set. Fold omelet in half and garnish with parsley. Serves 2.
Per Serving:  Cals: 136; Fat: 3.8g; Chol: 4mg; Sodium: 357mg; Fiber: 1g

Sweet Potato Scones:

1/2 cup whole wheat flour
1/2 cup unbleached flour
1/4 cup corn bran or oat bran
1 tsp cream of tartar
1/2 tsp baking soda
1/8 tsp ground cinnamon
1/8 tsp grated nutmeg
3/4 cup shredded raw sweet potatos
1/4 cup rasins
1/3 cup buttermilk
1 and 1/2 tsp canola oil
Directions:  Preheat oven to 475*f. IN large bowl, whisk together flours, bran, cream of tartar,baking soda, cinnamon and nutmeg. Stir in sweet ptatoes and raisins. Add buttermilk and oil. Turn out onto a floured breadboard. With floured hands,knead mixture for 2 minutes. On the same board, roll dough 1/4 inches thick. Cut out 1 and 1/2 inches rounds. Transfer to a lightly oiled baking sheet. Use all dough by rerolling leftovers. Bake for 6 to 8 minutes. Serve warm. Makes 18 scones.
Per Scone:  Cal: 45; Fat: 0.6g; Chol: 0mg; Sodium: 41mg; Fiber: 1.6g

Cinnamon French Toast:

1/2 cup fat free evaporated milk
1/2 cup fat free substitue
1/8 tsp ground cinnamon
1/8 tsp grated nutmeg
8 slices whole wheat or whole grain bread
2 tsp canola oil
3 peaches, sliced
1 cup raspberries, blueberries or strawberries.
Directions:  In a small bowl, whisk together milk, egg substitue, cinnamon, and nutmeg. Pour into a 9" x 13" baking dish. ( Use whatever you feel most comfterble with. This is just recommended =) )
Dip bread into milk mixture, flipping peices to coat both sides. Coat a large skillet with nonstick spray. Heat pan over medium-high heat. Pour in 1 tsp oil. Add 4 bread slickes and brown 2-3 minutes per side. Repeast with remaining oil and bread. Top with peach slices and your berries of choice. Serves 4.
Per serving:  Cal: 245; Fat: 5.0g; Chol: 1.0mg; Sodium: 382mg; Fiber: 7.5g

Sunrise Smoothies:

1/4 cup water
8 pitted dates
2 cup fat fee plain yogurt
1/4 cup frozen orange juice concentrate
2 tbsp honey
1 tsp vanilla extract
1 banana, cut into chunks
Directions:   The Night before, you need to combine the water and dates in a microwave safe measuring cup. Cover with vented plastic wrap. Microwave on high for 3 minutes, then cover and refrigerate overnight.
To fix for breakfast the next morning: Process yogurt, juice concentrate, honey, vanilla, banana, and date mixture in a blender to smooth which will take 30 to 60 seconds. Serve IMMEDIATELY!
Per Serving:  Cal: 373; Fat: 0.5g, Chol: 5mg; Sodium: 140 mg; Fiber: 4.2gm
Here are a couple of GREAT suggestions from one of our own Lite girls, Sara
Please feel free to submit any recipes to me: Suzie