109 wheat for two Recipes

ripe but firm pear, peeled and thinly sliced, all-purpose flour, divided , plus additional for dusting, sugar, divided, ground cinnamon, grated nutmeg, salt, whole-wheat pastry flour, cold unsalted butter, walnut oil or canola oil, cold water

spreadable chive and onion cream cheese, dijon mustard, whole wheat tortilla (8 inches), sliced cooked chicken, shredded lettuce, crumbled cooked bacon, shredded swiss cheese, chopped tomato

whole wheat spaghetti, i can tsp believe it s not butter fat free (i m sure any kind of butter will do!), garlic salt, onion powder, parmesan cheese, black pepper, tuna in water, drained, mozzarella cheese (i use reduced fat , you can use more cheese if you like), frozen peas (i use about 2 tbsp)

chopped cabbage, chopped fennel bulb, chopped green onion, fat-free mayonnaise, divided, fat-free plain yogurt, salt-free seasoning blend, divided, salmon fillets (4 oz each), whole wheat dinner rolls, split

albacore white tuna in water, marinated quartered artichoke hearts, drained and chopped, chopped onion, reduced-fat mayonnaise, grated parmesan cheese, lemon juice, dijon mustard, whole wheat bread, toasted, cucumber slices, tomato slices, shredded lettuce

cubed cooked chicken breast, chopped celery, fat-free mayonnaise, curry powder, grated lemon peel, whole wheat bread, mango chutney, watercress or fresh arugula, butter, softened

dry bread crumbs, garlic powder, paprika, cayenne pepper, lemon-pepper seasoning, halibut or cod fillet (6 oz each), whole wheat hamburger buns, split, shredded lettuce, shredded carrot, grated onion , optional, plain yogurt, lemon juice, dill weed, garlic powder, grated lemon peel, prepared horseradish

zucchini , cut lengthwise into 1/2-inch slices, yellow summer squash , cut lengthwise into 1/2-inch slices, sweet red pepper, cut in half, olive oil, divided, salt, tomato, chopped, reduced-fat mayonnaise, prepared pesto, minced fresh basil, minced fresh oregano, whole wheat tortillas (8 inches), shredded part-skim mozzarella cheese

whole-wheat flour, white flour, sugar, baking powder, salt, butter, low-fat milk, egg substitute or 1 egg yolk (use higher omega-3 brand, if possible), zest from 1 lemon, finely chopped (about 1 1/2 tsp), fresh raspberries, powdered sugar, light whipped cream or lite cool whip

cooked black beans, seeded chopped tomato, seeded chopped roasted red pepper, minced garlic clove, chopped fresh cilantro or 1/2 cup parsley, chopped fresh chives or 2 tbsp green onions, shredded fresh basil, grated light monterey jack cheese or 1 1/2 cups cheddar cheese, crumbled goat cheese or 1/2 cup feta, whole wheat tortillas (10 inch)

cream cheese (low-fat is fine ), brown sugar (i used half dark and half light ), ground cinnamon, ground allspice, ground ginger, chili powder, vanilla extract, pistachios, chopped finely, dark rye bread or 8 slices other whole wheat bread, havarti cheese (1 slice should be the size of your bread slice, otherwise use two), strawberry jam

milk, whole wheat bread crumbs, oatmeal, garlic cloves, fresh parmesan cheese, egg, beaten, worcestershire sauce, ground turkey, fresh parsley, chopped fine, marinara sauce, bacon

milk, egg, unsalted butter, melted and cooled, old-fashioned oats, brown sugar, all-purpose flour, toasted wheat germ, baking soda, ground ginger, ground cinnamon, a scant 1/2 tsp ground cloves, salt, vegetable oil for brushing griddle, pure maple syrup, heated

whole wheat pastry flour, cornmeal, light brown sugar , packed, baking powder, baking soda, salt, ground cinnamon, unsalted sunflower seeds, raw and shelled, unsalted pumpkin seeds, raw and shelled, flax seeds, whole, buttermilk, eggs, lightly beaten, unsalted butter, melted

warm water (no warmer than 115 degrees f), salt, sugar (or equivalent amount substitute), extra virgin olive oil, garlic powder (optional), bread flour, fast rising yeast, vital wheat gluten, flour , for kneading, olive oil , for rising

louisiana-style hot sauce, divided, ground cumin, chili powder, garlic clove, minced, salt, pepper, lean ground turkey, whole wheat hamburger buns, split, shredded lettuce, celery rib, chopped, fat-free blue cheese salad dressing

apples, sliced, cinnamon, nutmeg, honey, whole wheat flour, honey, real vanilla extract, french vanilla ice cream (optional), cream (optional)

rolled oats, whole wheat pastry flour (or all purpose flour), baking powder, salt (optional), pumpkin pie spice, cinnamon, vanilla extract, non-fat soymilk (i use vanilla), fresh lemon juice, agave nectar (or honey), pasteurized liquid egg-whites or 2/3 cup egg substitute