Oatmeal Carrot Raisin Muffins


  • 1 cup rolled oats
  • 1 cup wheat flour
  • 1/4 cup raisins
  • 1/4 cup walnuts (optional)
  • 1 teaspoon baking powder
  • 1 1/2 teaspoons cinnamon
  • 1/2 teaspoon allspice
  • 1/2 teaspoon salt
  • 1/2 cup applesauce
  • 3-4 medium carrots, grated (or 1 cup shredded)
  • 1 cup fat-free vanilla yogurt
  • 3 eggs


  1. Wash hands with warm, soapy water.
  2. Preheat oven to 400°F. Coat muffin tins with nonstick cooking spray.
  3. Combine oats, wheat flour, raisins, walnuts (optional), baking powder, cinnamon, allspice, and salt in a large bowl and mix until combined. 
  4. Add applesauce, carrots, vanilla yogurt, and eggs. Stir until just mixed.
  5. Spoon muffin mixture into pre-greased muffin tins.
  6. Bake for 23-28 minutes for regular muffins, or 15-18 minutes for mini muffins. 
  7. Serve warm, drizzled with honey or maple syrup, if desired.

Makes 12 regular muffins | 24 mini muffins

Sweet Potato Patties


  • 3 sweet potatoes
  • 1 cup bread crumbs (crushed)
  • 2-3 Tablespoons vegetable oil, as needed
  • 1-2 eggs
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/2 teaspoon cumin
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon garlic powder


  1. Wash the sweet potatoes and pat dry. Pierce several times around the sweet potato with a fork. 
  2. Microwave sweet potatoes on a microwave-safe plate for 5-8 minutes, or until soft. Turn sweet potatoes halfway through for even cooking. 
  3. Remove from microwave and let cool, then peel the skins from the sweet potatoes. 
  4. Place the sweet potatoes in a medium bowl. Mash them with a fork. 
  5. Add egg, salt, pepper, cumin, onion powder and garlic powder to the mashed sweet potatoes. 
  6. Place crushed bread crumbs in a small bowl. 
  7. Shape sweet potato mixture into 8 small patties. 
  8. Roll each patty in the crushed crumbs. 
  9. Heat the oil in a frying pan on medium heat. 
  10. Brown each patty on both sides in the oil. 

Makes 8 servings

Tip: If sweet potatoes are not soft after 5 minutes, continue microwaving in 30 second increments.

Baked Acorn Squash


  • 1 acorn squash, cut in half  
  • 2 Tablespoons brown sugar 
  • 2 Tablespoons butter, softened 
  • 2 Tablespoons maple syrup  
  • 1 teaspoon cinnamon 
  • ½ teaspoon nutmeg 
  • ¾ teaspoon ginger 
  • 1 Tablespoon lemon juice
  • 2-4 Tablespoons Greek yogurt
  • 1-2 Tablespoons nuts (pecans, walnuts,
  • pistachios, etc.)
  • 1-2 tablespoons dried fruit


  1. Preheat oven to 400 degrees F.  
  2. Scoop the seeds and stringy pulp out of the squash cavities and discard. In a small mixing bowl, combine the brown sugar, butter, syrup, lemon, cinnamon, nutmeg, and ginger. Rub the squash cavities and cut sides of the squash with the butter mixture and place them on a baking sheet, cut side up.  
  3. Bake in the oven for about 1 hour or until the squash is tender when pierced with a fork. 
  4. Let cool for 5 minutes before serving. Top with plain Greek yogurt, nuts, or dried fruit, as desired. 

Makes 2 servings


Cauliflower Tots


  • Cooking Spray
  • 1 head cauliflower
  • 2-3 large eggs
  • ½ cup reduced-fat, shredded cheddar cheese
  • 1/3 cup bread crumbs
  • 2 green onions, chopped
  • ¼ teaspoon black pepper
  • Nonstick spray
  1. Wash hands with warm, soapy water for 20 seconds.
  2. Preheat the oven to 400°F. Coat one large or two small baking sheets with cooking spray. Set aside.
  3. Cut cauliflower into florets.
  4. Steam the cauliflower for 10-12 minutes or until soft. Set aside to cool.
  5. Once cool, mince the cauliflower or finely chop it using a blender or food processor.
  6. Add 2 eggs and the remaining ingredients into the minced cauliflower. If the mixture is too crumbly, add the third egg. Let the mixture rest for 10 minutes.
  7. After resting, stir the mixture again. Scoop cauliflower with a tablespoon onto the sprayed baking sheet. Form the ball into the shape of a tater tot. Repeat to make 35 tots.
  8. Spray the top of each tot with cooking spray. Bake for 15 minutes. Turn the tots and bake an additional 10 minutes or until golden brown.

Makes 7 servings

Twice Baked Potatoes


  • 4 medium russet potatoes
  • 1/4 cup CNP Herb Ranch Seasoning or packaged ranch seasoning
  • 1 cup shredded low-fat cheddar cheese
  1. Wash hands with warm, soapy water for 20 seconds.
  2. Preheat oven to 425°F.
  3. Scrub potatoes thoroughly with a brush. Pat dry.
  4. Wrap each potato in foil.
  5. Bake at 425°F for 40-60 minutes or until tender.
  6. Carefully cut baked potatoes in half lengthwise.
  7. Scoop out most of the potato without tearing the skin. Set potato shells on a baking sheet.
  8. Preheat oven to 350°F
  9. In a bowl, combine inside of potatoes, seasoning, and half the cheese. Mix thoroughly.
  10. Scoop potato mixture back into shells. Top with shredded cheese.
  11. Bake on a baking sheet at 350°F until hot and cheese is melted, about 15 minutes.

Makes 6-8 servings

Cabbage Pancakes with Dill Sauce



  • 4 eggs
  • 1/2 cup flour
  • 2 cups shredded cabbage
  • 1 small carrot, grated
  • 2 green onions, thinly sliced
  • 1/2 cup shredded cheese
  • 1 teaspoon canola oil


  1. Wash hands with warm, soapy water for 20 seconds.
  2. Blend eggs. Add flour and mix until it resembles a loose batter. If the batter is thick and does not easily run off a spoon, at 1/4 cup of water.
  3. Add the vegetables and mix together until vegetables are coated.
  4. In a medium skillet, heat oil on medium heat. Reduce to medium-low
  5. Once hot, add 1/2 cup of cabbage mixture in a mound. Cover and cook for 3-5 minutes, until bottom begins to brown.
  6. Carefully flip and cook for another 3-5 minutes until both sides are brown and center is cooked through.
  7. Repeat with remaining mixture to make 4 pancakes.
  8. Top with yogurt sauce.

Makes 4 pancakes


Yogurt Sauce

  • 1/2 cup plain Greek yogurt
  • 1 Tablespoon dry dill
  • 2 Tablespoons lemon juice
  • 1/4 teaspoon black pepper
  • 1 teaspoon garlic powder


  1. Wash hands with warm, soapy water for 20 seconds.
  2. In a small bowl, mix together yogurt, dill, lemon juice, pepper, and garlic. 
  3. Spread on top of savory pancakes.
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