Jump-start the new year with a healthier menu

If you're one of the many who face another New Year's with another resolution to lose weight, why not start off the right way with a healthy New Year's brunch. Nutritionist Joy Bauer, author of "The 90/10 Weight Loss Cookbook," shares recipes that will help you reach your goal even during the holidays.

Strawberry Yogurt Parfait
Serves 2

Super food ingredients
Yogurt provides a probiotic called acidophilus, which aids in digestion. Yogurt also supplies an ample dose of calcium for strong bones.
Strawberries provide more than 50 percent of your daily Vitamin C, which helps boost your immune system. Also contributes 3 grams of fiber toward your 25 to 30 gram daily requirement.

8-ounce container non-fat, vanilla-flavored yogurt
1 cup fresh strawberries, finely chopped
1/4 cup low-fat granola

Take 2 tablespoons of vanilla yogurt, and spoon into the bottom of a thin, clear flute or parfait glass. Layer 1 to 2 tablespoons of strawberries on top of the yogurt. Then, layer 1 to 2 tablespoons of granola on top of the strawberries. Repeat all three layers; yogurt, strawberries and granola. Top with a whole strawberry.

Nutrient analysis (serving size = 1 parfait)
Calories: 126
Protein (gm): 7
Carbohydrates (gm): 24
Total fat (gm): 1
Saturated fat (gm): 0
Cholesterol (mg): 0
Sodium (mg): 96
Fiber (gm): 3
Calcium (mg): 189

Applesauce Muffins
Makes 12

Super food ingredients
Apples are the richest sources of antioxidants (plant substances that help fight disease). There are also a perfect portion-controlled snack and are universally loved. Cinnamon may help lower your bad cholesterol in addition to lowering blood sugar levels in Type 2 diabetics.

2-1/4 cups all purpose flour
1-1/4 cups sugar (or Splenda Baking)
1 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon salt
2 teaspoons ground cinnamon
1-1/3 cups natural applesauce
1/3 cup canola oil
2 whole eggs, lightly beaten
1 medium chopped, peeled apple

Preheat oven to 350°. Spray 12 nonstick muffin tins with nonstick vegetable oil spray.

In a large bowl, sift together four, sugar, baking soda, baking powder, salt and cinnamon. Add in applesauce, oil and eggs. Blend at low speed until moistened. Next, beat another 2 minutes on high speed. Stir in chopped apple.

Pour the batter into the muffin tins and bake for 28 to 30 minutes. Remove from tins and allow muffins to cool.

Nutrient Analysis (serving size = 1 muffin)
Calories: 198
Protein (gm):  3.5
Carbohydrates (gm):  30
Total Fat (gm):  7
Saturated Fat (gm): <1
Cholesterol (mg):  35
Sodium (mg):  311
Fiber (gm):  1.2
Calcium (mg):  61

Scrambled Egg Whites, Lox and Tomato
Serves 1

Super food ingredients
Egg whites provide high quality protein for only 20 calories per egg. Wild lox supply a healthy dose of Omega 3 fats which can enhance overall heart health. Tomatoes are rich in the antioxidant lycopene, and may reduce the risk of prostate cancer.

Nonstick cooking spray
1/4 onion, chopped
1/4 red tomato, chopped
2 ounces lox, cut into small pieces
1 whole egg, beaten
3 egg whites, beaten
Salt to taste
Pepper to taste

Coat skillet with nonstick spray and sauté onions until soft and slightly browned. Add lox and beaten eggs, and gently scramble. Lastly, add chopped tomatoes and salt and pepper to taste.

Nutrient analysis
Calories: 207
Protein (gm): 28
Carbohydrates (gm): 5
Total Fat (gm): 7.6
Saturated Fat (gm): 2
Cholesterol (mg): 65
Sodium (mg): 800
Fiber (gm): 1

Pineapple Cheese Pancakes
Makes 15 pancakes

Super foods ingredients
Low-fat cottage cheese provides ample calcium, which helps maintain strong bones and manage high blood pressure. Pineapple contains the enzyme bromelain, which has been shown to reduce muscle and tissue inflammation and may also aid in digestion.

2 eggs, whole
1 egg white
1-1/2 cups 1% low-fat cottage cheese
1 tablespoon reduced-fat, soft tub margarine
1/3 cup all purpose flour
1 tablespoon Splenda sweetener (or 1 tablespoon granulated white sugar)
5 heaping tablespoons of crushed, canned pineapple in its own juice (fully drained)

In a food processor or by hand, beat whole eggs and egg white for 20 seconds. Add flour, Splenda, cottage cheese, and margarine. Mix well. In a separate bowl, fully drain canned pineapple and add to batter. Mix throughly and allow batter to rest for 10 to 15 minutes.

Spray a large nonstick skillet with cooking oil spray, and heat on medium flame until very hot. Spoon 1 heaping tablespoon of batter per pancake onto skillet, and cook over medium heat. Gently press down on pancakes to flatten with a spatula.  Flip and brown both sides evenly and remove cakes when they are firm and golden.

Nutrient analysis (serving size = 5 small pancakes)
Calories:  204
Protein (gm): 20
Carbohydrates (gm):  18
Total Fat (gm):  4
Saturated Fat (gm):  1.7
Cholesterol (mg):  147
Sodium (mg):  550
Calcium (mg):  102

Tortilla Pinwheels
Serves 5

Super food ingredients
Veggie tortillas provide fiber and whole grain phytochemicals (plant substances that fight disease). Jalapeno peppers supply capsaicin which acts as an anti-inflammatory that may help alleviate aches and pains associated with arthritis. Green onions contain quercetin, a potent antioxidant that has been shown to reduce the risk of certain cancers. Olives are loaded with heart healthy, monounsaturated fat — helpful in lowering your bad cholesterol

1 cup nonfat sour cream
8 ounces light cream cheese, softened
One 4-ounce can diced green chilies, drained
One 4-ounce can chopped black olives, drained
1 cup finely shredded low-fat cheddar cheese
1/2 cup chopped green onions
Garlic powder to taste
Salt to taste
5 (10-inch) flour tortillas (assorted spinach, tomato, whole wheat)

Combine first 8 ingredients in bowl; mix well.  Spread mixture evenly on tortillas. Roll to enclose filling.  Chill tortillas, wrapped tightly in plastic wrap for several hours. Cut tortilla rolls into 1/2-inch slices. Arrange on serving platter. Garnish with parsley and serve with salsa.

Nutrient analysis
Calories: 355
Protein (gm): 17   
Carbohydrates (gm): 42 
Total Fat (gm):  14
Saturated Fat (gm): 7   
Cholesterol (mg):  40
Sodium (mg):  653
Fiber (gm):  5

Vegetable Frittata
Serves 4

Super food ingredients
Omega-rich eggs are high quality protein that also delivers heart healthy fats. Omega 3s are good for your skin, heart, and digestion. A variety of colorful veggies provide vitamins, minerals, fiber and antioxidants, which can reduce the risk of certain cancers and heart disease.

Nonstick vegetable oil cooking spray for the skillet
1 cup broccoli florets
1 cup diced red pepper
1 cup diced yellow pepper
1 cup diced green pepper
1 cup thinly sliced zucchini
1 cup thinly sliced mushrooms
1/2 cup chopped onion
3 eggs
5 egg whites
1/2 cup 1% low-fat cottage cheese
1/4 cup chopped fresh basil
1/2 teaspoon freshly ground black pepper
4 tablespoons freshly grated Parmesan cheese

Preheat the oven broiler. Generously spray a 10-inch ovenproof nonstick skillet with cooking spray. In the skillet, sauté all the vegetables for 4 to 5 minutes, until crisp tender. Meanwhile, in a medium mixing bowl, combine the eggs and egg whites. Beat thoroughly with a whisk. Mix in the cottage cheese, basil and black pepper. Pour over the sautéed vegetables in the skillet.

Cook, uncovered, for several minutes, until the frittata is firm and golden brown on the bottom. As the frittata cooks, lift up the sides occasionally with a spatula and tilt the pan so that the uncooked egg will run underneath and cook.  Remove the skillet from the heat.

Sprinkle the top of the frittata evenly with the Parmesan cheese. Place the skillet under the oven broiler. Broil about 5 inches from the heat for 3 to 5 minutes, until the top is golden brown.

Cut into 4 wedges and serve.

Nutrient analysis (serving size = 1/4 of frittata)
Calories:  190
Protein (gm):  19
Carbohydrates (gm):  16
Total Fat (gm):  6
Saturated Fat (gm):  2.4
Cholesterol (mg):  164
Sodium (mg):  342
Fiber (gm):  4.3
Calcium (mg):  147

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