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Blueberry Mug Muffin

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Ingredients

  • 1 large banana
  • 2 Tbsp peanut butter
  • 1/4 – 1/2 C oats
  • 1 egg
  • 1/4 C frozen blueberries (or other fruit)
  • 1/4 tsp ginger
  • 1/4 tsp cinnamon
  • 1 large mug or soup cup

Directions

  1. Wash hands with warm, soapy water.
  2. Add ingredients to mug and stir completely. Add second 1/4 cup of oats as needed for smooth consistency.
  3. Cook in microwave for about 4 minutes. Mug will be hot!
  4. Cook for an additional minute if the center is not firm.
  5. Carefully remove mug from microwave with hot pad.

Makes 1 serving

Pancakes

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Ingredients

  • 2 1/2 cups CNP Master Mix
  • 1 1/2 cups low-fat milk
  • 1 egg, beaten
  • Nonstick spray

Directions

  1. Wash hands with warm, soapy water.
  2. Combine all ingredients, stirring just enough to moisten dry ingredients.
  3. Coat skillet, electric skillet, or griddle with nonstick spray.
  4. Drop batter by spoonfuls onto hot surface.
  5. Turn when bubbles appear on the surface of the pancakes. Cook until well browned on both sides.

Variations

  • Fruit Pancakes or Waffles: add small pieces of your favorite fruit to the batter. Try blueberries, shredded apples, or diced bananas. Fruit can also be added on top after cooking.
  • Pumpkin Pancakes or Waffles: add 1 cup of canned pumpkin, 1 tsp cinnamon, and 1/2 tsp ginger to the batter. If batter is too thick, add water or milk a little at a time.
  • Waffles: add 1 Tbsp canola oil to pancake mixture. Cook in preheated waffle iron. Makes 4 waffles.

Note: For a quick breakfast during the week, make or save extra pancakes or waffles, freeze them, then pop them in the microwave or toaster. 

Makes 4 servings

nutrition facts label

Breakfast Bars

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Ingredients

  • 11/2 cups CNP Master Mix (or 3/4 cup all-purpose flour, 3/4 cup whole-wheat flour, 1 teaspoon baking powder, 1 Tablespoon canola oil, dash of salt)
  • 11/2 cups instant oats
  • 1/4 cup canola oil
  • 1/2-3/4 cup brown sugar
  • 1/4 cup applesauce
  • 1 egg
  • 1/2 teaspoon cinnamon
  • 1 cup add-ins: chopped dried fruit, nuts, coconut flakes, and/or baking chips (optional)

Directions

  1. Wash hands with warm, soapy water.
  2. Preheat oven to 350°F. 
  3. In a large bowl, combine all the ingredients. 
  4. Stir just until the dough is crumbly and fold in 1 cup of optional add-ins. 
  5. Press the dough into an ungreased 8×8-inch or 9×9-inch baking pan. 
  6. Bake at 350°F for 20 minutes or until the center is set and the bars are golden brown. 
  7. Cool for 10 minutes before cutting. 

Makes 9 servings

Variation

Raisin and Spice Bar

Add 1 cup raisins, and 1/2 teaspoon ginger, 1/2 teaspoon cinnamon, and 1/4 teaspoon cloves as add ins to step 4.

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Teriyaki Stir-Fry

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Ingredients

  • 2 teaspoons canola oil
  • Chosen ingredients from the tables

Directions

  1. Wash hands with warm, soapy water.
  2. Prepare chosen ingredients from each of the four columns on the next page plus one of the sauces. Try cutting vegetables into different shapes for variety. For example: strips of green peppers, carrots sliced thinly at an angle, and chunks of zucchini.
  3. Cook protein foods, if needed.
  4. Warm a large, heavy skillet, wok (large, bowl-shaped pan), or electric skillet to high heat until a drop of water evaporates on contact. Pour 2 teaspoons of canola oil in a thin stream around the edge of the pan.
  5. Add aromatics all at once to pan. Cook and stir until they smell good (about 10 seconds).
  6. Add protein food (pre-cooked). Stir-fry 3-5 minutes. Add 1-2 Tablespoons of water, if needed. Remove from pan.
  7. Put about half of the main vegetables in pan. Stir-fry 2-3 minutes, stirring constantly, until vegetables are crisp tender. Remove from pan. Stir-fry other half of main vegetables and green vegetables. Add 1-2 Tablespoons of water if vegetables stick to pan. Remove from pan.
  8. Add seasoning sauce to pan. Stir until the sauce bubbles and thickens. Add protein and vegetables back to the pan. Toss well to coat with sauce. Cover and heat 3-5 minutes until hot. Serve with brown rice or whole-grain noodles.

Makes 4 servings

Frittata

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Ingredients

  • 2 cups cooked vegetables from frozen, canned, or fresh
  • 1/2 cup sliced cooked meat (optional)
  • 6 eggs
  • 1/3 cup low-fat milk or water
  • 1/4 teaspoon salt
  • Dash black pepper
  • 1/2 cup low-fat cheddar cheese, shredded (optional)

Directions

  1. Wash hands with warm, soapy water.
  2. In a large skilled or electric skillet, combine vegetables and meat over medium heat. Heat until warm. 
  3. In a medium bowl, beat eggs, milk, and seasonings until blended. 
  4. Reduce heat to medium-low and pour egg mixture into skillet. 
  5. Cover and cook until eggs are almost set, about 10-15 minutes. 
  6. Turn off heat. Sprinkle with cheese. 
  7. Let stand until eggs are completely set and cheese is melted, about 3-5 minutes. 
  8. Cut into wedges. 

Makes 6 servings

CNP Bread-in-a-Bag

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Ingredients

  • 1 1/2 cups flour (whole-wheat, if possible)
  • 2 1/2 teaspoons yeast (or 1 package rapid rise yeast)
  • 3 Tablespoons sugar
  • 3 tbsp nonfat dry milk powder (optional)
  • 1 teaspoon salt
  • 1 cup hot water (125-130°F)
  • 3 Tablespoons canola oil
  • 1 1/2 cups all-purpose flour (approximate)
  • Nonstick spray

Directions

  1. Wash hands with warm, soapy water.
  2. Combine whole-wheat flour, yeast, sugar, dry milk powder, and salt in a 1 gallon heavy-duty freezer bag with a zipper lock (you can use a bowl too, if a bag isn’t available). Squeeze upper part of bag to force out air. Shake and work bag with fingers to blend ingredients.
  3. Add hot water and oil to the bag and reseal it. Mix by working bag with fingers.  
  4. Gradually add enough all-purpose flour to the bag to make a stiff dough that pulls away from the bag.
  5. Place dough on a floured surface. Knead 2-4 minutes until smooth and elastic. 
  6. Cover dough and let it rest for 10 minutes. 
  7. Roll out dough into a rectangle 12×7-inch. Roll up from the short end, pinch to seal and place in a 9x5x3-inch loaf pan coated with nonstick spray. Let rise 20-25 minutes or until double in size. 
  8. Preheat oven to 375°F. 
  9. Bake at 375°F for 30-35 minutes or until brown.

Makes 20 servings 

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