Serving Size: 1 Rider Pancake Ingredients: 1 1/2 cup basic pankcake mix (Hungry Jack) 1 ripe banana puree 1/4 rolled oats Sauce Ingredients: 1 cup blueberries (Frozen or Fresh) 1 tsp lemon Juice

Preperation:
Pour blueberries and lemon juice in a sauce man and heat to near boil. Reduce and simmer for 10 mintues. In the meantime, combine pancake mix, rolled oats and banana puree into a large mixing bowl. Slowly mix in water until mix is thick but runny. You do not want it like soup and you also do not want it as thick as peanut butter! Somewhere in between is best. Heat your griddle on medium-high until hot. Spray light cooking oil into hot pan and pour your batter to the desired pancake size. Heat until sides are dry and bubles form on the top, then flip. Serve hot with your yummy blueberry sauce and enjoy! Tip: If you want to add protein without changing up the taste, add a scoop (23g protein) of banana flavored Ultimate Prostar Whey. You can buy it a low prices from TSN!

Preperation:
Combine all dry ingredients into one bowl then combine all your wet ingredients into another bowl (including egg yolks...egg whites are off to the side in a third bowl). Combine your wet and dry ingredients. Beat egg whites until they are stiff. Fold in egg whites into batter until smooth. Let sit for 30 min then pour into hot belgian waffle iron. Makes about 10 waffles.

Preperation:
Bake 425 for 20 minutes. Add flour, sugar, baking powder and salt. Mix egg, milk and butter. Add to powder mixture. Add the blueberries. Sprinkle tops with sugar.

Preperation:
Beat eggs and milk together with whisk or hand mixer. Add flour & salt and beat until smooth. Pour batter through a strainer into another bowl to remove lumps. Let batter rest in refrigerator for 1 hour.

Preheat nonstick crepe pan on medium heat until hot. Lightly grease pan, and holding the handle of the pan with one hand, pour 1/2 of a ladle into the center of the heated pan. Tilt and turn the pan until the batter covers the entire bottom of the pan. Cook until nicely browned, lift the crepe with a spatula and flip to the other side. Cook second side until lightly browned.
Serve immediately or place in warm oven until all batter is cooked.

Serve crepes with maple syrup, or canned Strawberry or Blueberry Pie Filling.

Preperation:
Combine Oats, Water/Milk (add more or less liquid, depending on how thick or thin you like it), and Fruit into a sauce pan, cover, and bring to a simmer on low heat. Simmer for approx 10-15 min or until liquid is completely absorbed by the Oats. Sprinkle the Brown Sugar or Honey over the top and let melt. Serve hot right away.

Preperation:
Peel, devein & wash shrimp. Dry well on paper towels. Set aside. In a bowl, mix all dry ingredients for batter. Add 2T oil & ice water. Stir to blend. To fry: heat oil to 350 in deep fryer or electric skillet. Spread coconut on a flat pan a little at a time, adding more as needed. Dip shrimp in batter, then roll in coconut. Fry in hot oil until lightly browned, about 4 minutes. Bake at 300 5 minutes to finish cooking of the shrimp. Serve with sweet & sour sauce or the following sauce: Combine marmalade, Grey Poupon mustard, honey & Tabasco sauce to taste.

Preperation:
If using fresh spinach, wash, stem, and sauti until wilted, set aside. If using frozen spinach, cook and drain, then sauti to remove some of the moisture. Wash scallops to remove sand. Heat a large sauce pan, add butter. Add spinach and sauti until heated through, season with salt and pepper. Push spinach to the outsides of pan, forming a ring. Add scallops to the center of pan and sauti 3 - 5 minutes, moving gently, so as not to disturb spinach. Season with salt and white pepper. When scallops are tender, pour lemon juice over scallops. Sauti a few more minutes. To serve, make a bed of spinach on the plate, top with scallops and pan juices, serve with lemon wedges on the side.

Preperation:
Drain and rinse the beans in a collander and dump in a bowl. Boil the pasta. When done drain water and rinse with cold water. Add to bowl with beans. Chop the veggies and also add to bowl. I then sprinkle with Spice Islands seasoning (Mrs. Dash or any other type of salt substitute would work). But this part is optional. I then pour over this mixture about 1/2 or less bottle of Trader Joe's Fatfree No Oil Dill and Garlic Dressing. Place the bowl in the Frig. for at lea st an hour before serving.

Preperation:
Preheat oven to 400. Lightly grease a 9x15-baking dish. In a shallow bowl, combine butter with the mustard. In another shallow bowl, blend together breadcrumbs, cheese, parsley, and basil. Dip chicken pieces first into the mustard mixture, and then coat with the breadcrumb mixture. Place skin side up in the baking dish. Bake, uncovered, for 45 minutes.

Preperation:
If using fresh spinach, wash, stem, and sauti until wilted, set aside. If using frozen spinach, cook and drain, then sauti to remove some of the moisture. Wash scallops to remove sand. Heat a large sauce pan, add butter. Add spinach and sauti until heated through, season with salt and pepper. Push spinach to the outsides of pan, forming a ring. Add scallops to the center of pan and sauti 3 - 5 minutes, moving gently, so as not to disturb spinach. Season with salt and white pepper. When scallops are tender, pour lemon juice over scallops. Sauti a few more minutes. To serve, make a bed of spinach on the plate, top with scallops and pan juices, serve with lemon wedges on the side.

Preperation:
Mix salt, pepper and garlic together thoroughly and rub on both sides of fish fillets. Place in a buttered shallow baking dish. Combine butter, lemon juice, and Worcestershire sauce. Bake fish at 375 degrees for 30 minutes or until it flakes easily with a fork. Baste with butter mixture 2-3 times during baking.

Serving Size: 1-3 Hungry Riders (depending on the rider) Ingredients: Basic Pizza Dough Garlic & Basil Pesto 1 tb Olive Oil Baby Spinach Sliced Portabello Mushrooms Brocolli Chopped Onion Fresh Mozzarella Browned Chicken

Preperation:
Preheat oven to 400 degrees. Roll out your pizza dough using very little wheat flour (white flour is fine) until dough is approx 1/2 in thickness. Transfer dough to ungreased pizza pan or baking stone and brush a high quality olive oil over top. Spoon the pesto over the top of the oiled dough, spreading it out generously until all of the dough is covered leaving 3/4" on the sides (You do not have to cover it so none of the dough is showing. You just want enough to taste it during every bite). Apply a layer of sliced portabello muschroom, a layer of baby spinnach, then put a trace amount of chopped onion, a few pieces of brocolli, and some chicken which you previously cooked in a pan. Lastly, slice some fresh mozzarella balls and scatter along the top of the pie. Top off with a generous amount of oregano and pop in the oven for approx 18-20 minutes or until crust is golden brown. Slice and serve hot!

This pizza is also good frozen if you have any left over. Simply place in a 400 degree oven for about 8 minutes and you are good to go.

Enjoy!

Preperation:
Place large piece of foil in shallow pan. Center roast on foil. Rub with onion soup mix. Place vegetables around. Add seasonings. Pour over wine or juice. Cover with foil and seal to make airtight. Bake at 350 degrees for 21/2 hours Reduce cooking time if roast has a bone in it... Serve with peas!

Preperation:
Thoroughly scrub the mussels and clams in two rinses of ice water. (If you have them overnight store them in crushed ice.) Discard any that are open. Place mussels and clams in a very large soup pot with a cover.

On a large cutting board, mince together the shallots, parsley, garlic and lemon pepper and add to the pot. Mix together the butter, olive oil and wine and pour over the mussel and clams. Cover the pot and place over medium-high heat for approximately five minutes. Half way through the steaming process give the pot a few good shakes so the shells will open properly (discard any clams and mussels that do not open). Serve immediately in a huge bowl.

Reserve cooking liquid and use for dipping for crusty Italian bread. Nutrition information per serving including dipping liquid, but not the bread: 877 calories, 57 grams protein, 59 grams fat, 19 grams carbohydrate, 202 milligrams cholesterol, 891 milligrams sodium

Preperation:
1. Remove 12 pieces of pasta from package. Heat oven to 375.
2. In large skillet cook meat until browned; remove from heat. Drain. Stir in spaghetti sauce.
3. In small bowl, stir together ricotta cheese, egg, basil and oregano.

Assembly:
1. In 13x9x2 inch baking dish, spread ¾ c meat sauce.
2. Place 3 pieces uncooked pasta crosswise over sauce.
3. Spread about 2/3 c ricotta mixture evenly over pasta. Spread ¾ c meat sauce evenly over ricotta cheese covering pasta completely; sprinkle with 1c mozzarella cheese.
4. Repeat steps 2 and 3 two more times. Top with remaining 3 pasta pieces. Spread remaining meat sauce completely over pasta; sprinkle with remaining mozzarella.
5. Cover with foil. Bake 30 minutes; remove foil. Bake 10-15 minutes or until hot and bubbly. Let stand 5 minutes before cutting.

Preperation:
Rub rim of glasses with lime wedges and swirl glass in salt to coat rim. Combine half of each of the remaining ingredients in blender container; process until ice is finely chopped and mixture is slushy. Pour into glasses. Repeat. Garnish with lime slices.

Variation: For strawberry margaritas, add fresh or frozen strawberries to blender.

Preperation:
1.Heat oven to 325°F. Line muffin cups (2-1/2 inches in diameter) with foil bake cups. Place one vanilla wafer (flat-side down) in bottom of each cup.
2. Beat cream cheese in large bowl until smooth. Add sugar, cocoa, and flour; blend well. Add eggs; beat well. Stir in sour cream and almond extract. Fill each muffin cup almost full with batter.
3. Bake 20 to 25 minutes or until set. Remove from oven; cool 5 to 10 minutes. Spread heaping teaspoon Sour Cream Topping on each cup. Cool completely
in pan on wire rack, refrigerate. Just before serving, garnish with cherry pie filling. Cover; refrigerate leftover cheesecakes.
4. To make Sour Cream Topping: Stir together 1 container (8 oz.) dairy sour cream, 2 tablespoons sugar and 1 teaspoon vanilla extract in small bowl until
sugar is dissolved.

Nutritional Information:
Amount per serving
Calories 233
Protein 4g
Total Fat 13g
Sodium 96mg
Cholesterol 55mg
Carbohydrates 26g
Fiber

Preperation:
Melt the butter and ½ the chocolate chips on medium heat in a 2-quart saucepan. When they are melted take them off the stove. Add sugar and Vanilla. Then add salt and baking powder. Stir together thoroughly. Then add the eggs. When it is all mixed well together in the saucepan, add the flour. Then add the other ½ bag of chocolate chips. Put into a 13x9 long pan. Bake for 30-35 minutes. Cool before cutting.

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