Healthy Mexi-Quesadillas

4 whole-wheat tortillas
4 egg whites or 4 tbsp egg substitute
6 oz. soy chorizo*
¼ cup reduced-fat cheddar cheese
½ avocado, cut in thin slices
8 cherry tomatoes, cut in half
8 black olives, cut in half
2 green onions, cut in slices
¼ cup cilantro salt and pepper optional

Coat small frying pan with 1 tsp. olive oil, or spray with cooking spray. Add soy chorizo, egg whites or egg substitute, tomatoes, green onions, and black olives. Mix together and sauté a few minutes, until egg is firm and tomatoes are soft. Lay out tortillas on foil or plate. Spoon egg mixture onto one half of tortilla. Layer avocado on top of egg. Spoon cheese on top of avocado. Sprinkle with cilantro, and fold tortilla in half. Coat large frying pan with 1 tsp. olive oil, or spray with cooking spray. Cook filled tortillas over low heat until cheese is melted; depending on size of pan, you may have to cook two at a time and then keep warm. Makes 4 servings.

Serving suggestion: Serve with pre-cut fruit salad.

Preparation hints: Tomatoes, onions and olives can be cut in advance and stored in a chilled container. Foil on a grill can be used instead of a stove and pans. *Chorizo is a Spanish/Mexican meat sausage; the non-meat soy version can be found at health food stores or some grocery stores.

Nut and Berry Pancakes

1 cup whole-wheat flour
1 cup reduced-fat milk or soy milk
2 egg whites ½ tsp. vanilla
2 tsp. baking powder ½ tsp. cinnamon
¼ tsp. salt
½ cup blueberries other sliced berries, fresh or frozen
¼ cup crushed nuts, such as peanuts, almonds or pecans
Heart-healthy margarine or cooking spray for cooking

Mix all ingredients except margarine together. Coat large frying pan with margarine or spray. Heat pan on medium low. Spoon 3 Tbsp. pancake mixture for each pancake, separating pancakes with spatula. When tops are bubbly, pancakes are ready to be turned. Add more margarine/spray for each new batch of pancakes. Makes 8-10 pancakes.

Serving suggestion: Top with organic maple syrup, honey or fruit preserves. Serve with soy milk or reduced-fat milk.

Preparation hint: Berries can be sliced beforehand and stored in a chilled container. Dry ingredients can be mixed beforehand and stored in a sealed container or bag.

Author’s bio: Lynda Smith Hoggan is a Professor of Public Health in the Biological Sciences Department at Mount San Antonio College, Walnut, California.