1. Be courageous and brave …

2. Be one who perseveres …

3. Be warm and open …

4. Be genuine and real …

5. Be trusting and trustworthy …

6. Be kind and understanding …

7. Be gentle and patient …

8. Be loving and forgiving.

Speedy Egg Burrito

Packed with low-fat Cheddar cheese, this burrito may help you fight diabetes; two servings of low-fat dairy a day can cut the odds of insulin resistance by 20%.

PREP TIME: 4 minutes
TOTAL TIME: 6 minutes
SERVINGS: 1

2 eggs
1 c frozen mixed vegetables (black beans, peppers, corn)
1 whole-wheat tortilla (10" diameter)
½ c low-fat shredded cheddar cheese
¼ c salsa

1. BEAT the eggs in a medium bowl. Stir in the mixed vegetables. Spread the mixture on a microwaveable plate coated with nonstick spray.
2. MICROWAVE for 1 minute. Stir with a fork, and microwave again until the eggs are cooked.
3. SPOON into the tortilla. Top with shredded cheese and salsa. Fold, and roll.

NUTRITION 

(per serving) 466 cal, 38 g pro, 60 g carb, 9 g fiber, 15.5 g fat, 5.7 g sat fat, 1269 mg sodium

Strawberry-Banana Pancakes

These pancakes combine whole wheat flour with all-purpose flour to sneak in extra fiber on top of the already-fiber-rich strawberries and bananas.

PREP TIME: 12 minutes
TOTAL TIME: 25 minutes
SERVINGS: 4

TOPPING:
1 c strawberries, sliced
1 banana, sliced
4 Tbsp sugar-free maple syrup

PANCAKES:
1 c fat-free or 1% low-fat cottage cheese
4 lg eggs
1 very ripe banana
½ c all-purpose flour
¼ c whole wheat flour
4 Tbsp butter or trans-free margarine, melted
¼ c 1% milk

1. TO MAKE THE TOPPING: Stir together the strawberries, banana, and syrup in a medium bowl. Set aside.
2. TO MAKE THE PANCAKES: Blend the cottage cheese, eggs, and banana in a blender just until smooth. Place in a large bowl. Stir in the flour and butter. Add enough milk to make a thin batter.
3. COAT a nonstick griddle or skillet with cooking spray. Drop the batter by 3 tablespoons onto the griddle for each pancake, to make a total of 16. Flip the pancakes when bubbles appear on top. Cook for 1 minute or until browned.
4. DIVIDE the pancakes among 4 plates. Spoon the topping over the pancakes.

NUTRITION (per serving) 387 cal, 17 g pro, 43 g carb, 4 g fiber, 17.4 g fat, 9.2 g sat fat, 416 mg sodium

Blueberry Pancakes

Wild blueberries are full of wrinkle-fighting antioxidants and fiber. Cottage cheese and nonfat Greek yogurt add almost 20 g of protein.

PREP TIME: 10 minutes
TOTAL TIME: 25 minutes
SERVINGS: 4

2 c frozen wild blueberries
1 c cottage cheese
1 c fage 0% yogurt
1 c whole wheat flour
½ c water
¼ c sugar
3 eggs
Juice of 1 lemon
½ tsp baking soda
Pinch of salt

1. COMBINE the blueberries, water, and sugar in a saucepan and cook over low heat for 10 minutes, stirring often, until the blueberries begin to break apart.
2. BEAT together the cottage cheese, yogurt, eggs, and lemon juice. Mix the baking soda, flour, and salt. Stir the flour mixture into the dairy and mix just enough to blend.
3. HEAT a skillet over medium-low heat. Coat with nonstick spray and add batter in large spoonfuls (about ¼ cup). Flip when the tops begin to bubble, 3 to 5 minutes, and cook the second side until browned. Serve with the warm compote.

NUTRITION (per serving) 315 cal, 19 g pro, 50 g carb, 6 g fiber, 7.2 g fat, 2.8 g sat fat, 197 mg sodium

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