Today, February 23rd, is I HOP free pancake day. This event is to create greater awareness for the Children’s Miracle Network. If you go to an IHOP today anytime from 7 am to 10 pm, you will receive one free stack of pancakes. There hope is that you will donate to the network and help out the kids.

There are many events throughout the year to help the Children’s Miracle Network and this is one of those everyone can support. Another great event for the network is Dance Marathon. This 16 hr dance fundraiser at The University of Toledo raises money for the children as well.

So please go out to IHOP today, get your free pancakes, and help support the cause.

Want something healthy, yummy, and quick for breakfast or a mid-day snack?  Make these Fiber Rich Muffins.  They are so moist.  I made these to start my New Year off right and have been eating one muffin for breakfast along with a glass of skim milk and some fruit – it keeps me satisfied until way past noon.  Whole wheat and fiber will do that for you.

The main ingredient in this recipe is Hodgson Mill multi-Grain Hot Cereal.  The ingredients label simply says:  Oats, unprocessed wheat bran, milled flaxseed, soy grits, untoasted wheat term, and cracked whole wheat.

Fiber Rich Muffins Recipe

Yield 12 muffins

• 1 c. Hodgson Mill Multi Grain Hot Cereal
• 1 c. unbleached flour
• 1 T. baking powder
• 1/2 t. baking soda
• 1/2 t. salt
• 1/2 c. sugar
• 1 c . carrots, shredded
• 1 c. apples, chopped
• 1/2 c. milk (can be skim)
• 2 eggs (or 4 egg whites)
• 1/4 c. vegetable oil
• 1 t. vanilla
• 1/2 c. pecans or walnuts, chopped

Preheat Oven to 400 degrees F.  Line 12 muffin cups with paper liners or grease mufin cups.  Blend together dry ingredients.  Add remaining ingredients and mix until blended.   Batter will be thick;  spoon into muffin cups.  Bake 20-22 minutes or until golden brown.

Personal Note:  I used skim milk and the 4 egg whites.  I also left the skins on the carrots and apples.

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It’s (technically) Fall now, and that means various group pot-lucks or company get-togethers will be starting, soon. Maybe it’s school fundraisers or church socials, but at some point you’re going to be asked or expected to bring something yummy to share somewhere. Even if it’s not expected, this is a quickly put-together dish that will delight your office, your civic group or just your family one nip-in-the-air morning.

Blueberry Dumplings
serves 16 (or less–depends on how hungry they are!)

1 c boiling water
1 c brown sugar
2 sticks (8 oz) unsalted butter, divided
2 cans crescent roll dough (the uncut sheets)
1/2 c granulated sugar
nutmeg
1 can blueberry pie filling
1 pint fresh blueberries (or 1 pkg frozen if not in season)

Preheat the oven to 350 degrees Fahrenheit.

Melt one of the sticks of butter and then combine it with the boiling water and brown sugar in the bottom of a 9×13-inch baking dish.

Carefully spread out the crescent roll dough on a baking mat or lightly floured surface and sprinkle with the sugar and nutmeg. Spread half a can of pie filling and half the fresh or frozen blueberries onto each can of crescent dough, leaving about an inch clear on both of the long sides. Dot the top of the filling with bits of butter and then roll up the dough, jellyroll-style, sealing the roll with the inch of filling-free dough.

Slice the rolls into 1-inch sections and place each slice, cut side up, in the pan with the water-butter-sugar mixture.

Bake for 45 minutes to an hour, or until the tops of the dumplings are golden brown.

The sugar mixture in the bottom of the pan makes a delicious sauce for the rolled dumplings. While these are perfectly fine served at room temperature or even cold, they are best when piping hot, served with hot coffee or ice-cold milk.

I made these for a friend’s party, recently (it was a morning get-together) and they were a big hit with everyone who tried them.

Yogurt, that is.

I keep a pretty repetitive eating routine (at least during the week when I’m on a schedule) that involves regular meals and snacks, primarily to keep my blood-sugar from dropping. Mid-morning means a dose of yogurt which has the added benefit of live cultures and, over the years, I’ve tried most of the brands and styles available on the market. I’d pretty much settled on an organic, non-fat vanilla yogurt, bought by the quart and spruced up with dried blueberries, frozen strawberries or all-fruit spread.

Occasionally I’d dally with a really yummy plum-lavender-honey yogurt from another organic line (preferred for its eschewing of artificial sweeteners) but I do like the ability to buy larger quantities and pack my own servings in reusable containers as opposed to single-serving varieties. And then, in February, I was down in Orlando for MegaCon and missing my yogurt routine when I saw a yogurt parfait at a local Starbucks: it was Greek yogurt, honey and granola with pepitas and dried fruit and, oh, it was good. Have you tried it? Greek yogurt in general, I mean, though the Starbucks offering is very good, too.

Compared to most low or no-fat yogurts, non-fat Greek yogurt is thick, the consistency of a rich sour cream with some of the bite of that, as well. One thing I dislike about most low-fat yogurts is the texture, so this was a revelation. Calorie-wise, it’s about 60 per 8 oz serving but I usually stick to 4 oz at a time for my mid-morning snack so, even with the addition of a dollop of honey and a small shake of organic granola, my mid-morning snack is both satisfying and low-cal all in one.

Even though most Greek yogurt is non-fat, there are some 2% versions out there, so watch the label of the brand you buy. Also, unlike other yogurts that come in quart sizes of plain and vanilla, the largest I’ve found locally is plain as a pint. It also tends to be a bit more expensive than even the vanilla organic non-fat that I was buying, but I think the benefits of taste and texture are worth a tiny increase in price.

I have looked at a couple websites, used background knowledge and others help to try and come up with a list of the best fruit to eat.

Here it goes…

and let me know if you agree or disagree with anything (in no particular order)

1. Oranges

Oranges are a great fruit because they are high in vitamin C and they can fight off scurvy. They are also a source of dietary fiber.

2. Blueberries

Blueberries are not only tasty, but they are a great source of potassium along with other vitamins. They also help keep your memory intact and are good for your urinary tract.

3. Strawberries

Strawberries are my favorite fruit but more importantly, they contain numerous vitamins.

4. Pomegranates

Pomegranates are known for having  antioxidants, but they also are high in vitamins and even lower your risk for heart disease.