189 healthy cups Recipes

total wheat flakes cereal (crushed ), total raisin bran cereal (crushed ), wheat flour, salt, baking soda, baking powder, vanilla, applesauce (no oil or butter), ripe bananas (mashed ), brown sugar or 1 cup splenda sugar substitute, egg whites (slightly beaten ), cinnamon (or both) or 2 tsp nutmeg (or both), crushed pecans or 1/2 cup walnuts, brown sugar, cinnamon (or both) or 2 tsp nutmeg (or both), crushed pecans or 1/2 cup walnuts

ripe mashed bananas, low-fat milk, sugar, plain fat-free yogurt or 1/3 cup non-fat vanilla yogurt, lemon juice (optional) or 1 tsp vanilla (optional)

sour cream, baking soda, ripe bananas, mashed, butter, softened, sugar, eggs, flour, wheat germ, milk chocolate chips or 2 cups semi-sweet chocolate chips, salt, vanilla

whole wheat flour (whole wheat pastry flour preferred), oat bran, wheat germ (or wheat bran), sugar (or substitute like splenda), baking powder, ground nutmeg, salt, overripe bananas, mashed (approx . 1-1/2 cups), eggs, lightly beaten (or 3/4 cup egg substitute), canola oil, vanilla extract, dried blueberries, chopped pecans or 1/2 cup walnuts

skim milk or 3/4 cup 1% low-fat milk, plus, skim milk or 3 tbsp 1% low-fat milk, egg whites, lightly beaten or 1 egg, vanilla, pureed overripe banana, all-purpose flour, whole wheat flour, unsweetened cocoa powder, ground flax seeds, sugar, baking soda, salt, milk chocolate chips , mini (or semi-sweet), strawberry jam (warmed ) or raspberry jam (warmed) or caramel sauce (warmed)

brown lentils, vegetable broth, diced onion, chopped red bell peppers (optional) or 1 cup green bell pepper (optional), shredded monterey jack cheese, red pepper flakes, salt

sugar, brown sugar , packed, butter, softened (not margarine), orange juice, corn syrup, egg, vanilla extract, butter flavor extract (sold next to vanilla extract), whole wheat pastry flour, ground flax seeds, wheat germ, baking soda, baking powder, salt, instant oats, chocolate chip, coarsely chopped pecans (optional) or 1/3 cup walnuts (optional)

whole wheat flour (freshly ground ), baking powder (non-aluminum), sea salt, powdered milk (organic ), canola oil or 1/2 cup safflower oil

wheat bran, skim milk, lemon juice, egg, unsweetened applesauce, stevia or 3/4 cup splenda granular, honey, flax seed meal, vanilla extract, baking soda, baking powder, salt, cinnamon, whole wheat flour, rolled oats

flour, sugar, baking powder, salt, egg, canola oil or 1 tbsp olive oil, low-fat milk or 1 1/3 cups nonfat milk, vanilla extract, cinnamon, chocolate chips (optional)

eggs, egg whites, nonfat milk, dijon mustard, fresh rosemary, minced, fresh ground pepper, chopped spinach , wilted (see tip), whole grain bread (cut into 1-inch cubes, crusts removed if desired), ham steak, diced, jarred roasted red pepper, chopped, shredded gruyere cheese or 3/4 cup swiss cheese

pasta (the shell-shaped ones work best), water, fresh corn kernels or 1/3 cup frozen corn kernels, dried lima beans, , sprouted (, or any other white beans), mung bean sprouts, water, tomatoes, chopped, spring onion , bulb of,cut into thin rings, dried basil, red chili pepper flakes, salt (or to taste), parmesan cheese, grated (optional)

red onion, chopped, garlic clove, crushed, sunflower oil or 1 tbsp canola oil, bay leaf, broccoli, chopped, vegetable broth or 3/4 cup chicken broth, white wine, water, salt and pepper, sunflower seeds, toasted

wheat bran, skim milk, lemon juice, unsweetened applesauce, egg whites, brown sugar, vanilla extract, whole wheat flour or 1 cup whole wheat pastry flour, baking soda, baking powder, nutmeg, cinnamon, salt, chocolate chips or 1/2 cup dried cranberries or 1/2 cup any type nuts or 1/2 cup raisins

plain low-fat yogurt, pesto sauce, homemade or store-bought, sliced white mushrooms or 2 oz cremini mushrooms (1/4 of a package of presliced works well), boneless skinless chicken breasts , about 1/2 of 1 breast,cut into strips or chunks, pasta or 1/2 cup farfalle or 1/2 cup penne, uncooked, fresh ground black pepper, red pepper flakes (optional), chopped tomato (approx. 1 tomato slice), fresh basil (to garnish )

ripe bananas (or 3 large bananas), rice syrup (or honey, substituted for 1 cup sugar), pureed carrot (substituted for 1/4 cup veg. oil), vanilla extract, baking soda, whole wheat flour (substituted for 2 1/2 cups white flour), oats, fresh blueberries (or frozen )

whole wheat linguine , reserve 1/4 cup liquid, sundried tomato oil , from the jar, garlic cloves, thinly sliced, yellow pepper , julienned (thinly sliced), shrimp, peeled, deveined, tail off, sun-dried tomatoes, sliced (in oil), white wine , your favourite reasonably priced, fresh basil, chopped, fresh parsley, chopped, crushed red pepper flakes, parmesan cheese, freshly grated, salt and pepper

egg whites (or 1 whole egg), unsweetened applesauce, vanilla, whole wheat flour (or any whole grain flour), baking soda, cinnamon, nutmeg, old-fashioned oatmeal or 1 1/2 quick oats, dried cranberries, chopped walnuts (optional), unsweetened baking chocolate (optional) or 1/2 cup dark semisweet chocolate chunk (optional)