Camp Shane’s Registered Dietitian, Diane Henderiks (also known as the Dietitian in the Kitchen) filmed a cooking show recently with camper alumni at Chef Central in Paramus and sponsored by the American Dairy Association and Dairy Council. This was a great opportunity for campers to gain some cooking experience and knowledge, as Diane helped them to prepare nutritious and delicious meals. The follow recipes are easy to make and excellent for anyone trying to lose weight or maintain a healthy diet. Try these out!

Diane’s Egg in a Hole

1 egg
1 slice whole grain bread
1t canola oil
2″ cookie cutter or empty juice glass

1. Put bread on cutting board cut a circle in the center with cookie cutter. If using a glass, place upside down on bread, press down and gently twist until it cuts thoroughly.
2. Put oil in pan over medium heat. Add bread slice and inner circle to pan and cook until lightly browned, turn them over.
3. Break egg in the hole.  Cover and cook about 3 minutes until egg is hardened to desired consistency.
4. Replace circle of bread on top.
5. Enjoy!

Serves 1
Nutrition Information: 205 cals, 13 g. fat, 2 g. sat fat, 12 g. carb, 2 g. fiber, 10 g. protein

Diane’s Baked Oatmeal

3C Old Fashioned Oats
1/4C Brown Sugar
2T raisins
1T chopped nuts
1t cinnamon
1/2t nutmeg
3C lowfat milk
4 egg whites
1t baking powder
2t pure vanilla extract
2t canola oil

1. Preheat oven to 375°.
2. In large bowl, combine all ingredients together.
3. Pour into a greased 8” baking dish or individual ramekins.
4. Bake for about 25 – 30 minutes.
5. Enjoy!

Serves 8
Nutrition Information: 327 cals, 7.3 g. fat, 3 g. sat fat, 52 g. carb, 7 g. fiber, 15 g. protein

Diane’s Multi Grain Pancakes

2C whole wheat flour
1/2C rolled oats
2T wheat germ
1T ground flax seed
1/4C crushed shredded wheat
1T baking powder
1t cinnamon
1/2t nutmeg
2 1/2 C low fat milk
3 egg whites- beaten
1/3C canola oil
1t pure vanilla extract
1T honey

1. Combine first 8 ingredients together (flour through nutmeg).
2. In separate bowl, combine next 5 ingredients together (milk through honey).
3. Add milk mixture to flour mixture.
4. Cook on lightly oiled pan or griddle.
5. Enjoy!

Serving size: 2 – 4”pancakes
Nutrition Information: 223 cals, 9 g. fat, 1.2 g. sat fat, 30 g. carb, 4.1 g. fiber, 7.65 g. protein

Diane’s Yogurt Parfait

Yogurt Mixture

1C plain lowfat yogurt
1t pure vanilla extract
1t honey

Cranberry-Nut-Oat Mixture

1/2C rolled oats
1C oat circle cereal (like Cheerios)
¼ C dried cranberries (or your favorite dried fruit)
¼ C slivered almonds (or your favorite chopped unsalted nuts)
1/4 C orange juice
2t honey
Fresh fruit

1. Preheat oven to 400°.
2. Gently combine yogurt, vanilla extract and honey in large bowl.  Set aside.
3. Combine oats, cereal, cranberries and almonds in large bowl.  Stir in orange juice. Drizzle honey over mixture evenly and toss to mix.
4. Place oat mixture in even layer on baking sheet and bake for 20 minutes shaking pan halfway through cooking time. Set aside to cool.
5. Assemble parfait as follows:

-1 cup yogurt mixture
-1/4 C oat mixture
-chopped fresh fruit

1. Enjoy!!

Note: Oat mixture can be stored in air tight container for up to 3 months to use as needed!

Nutrition Information: 246 cals, 5.5 g. fat, 2 g. sat fat, 34 g. carb, 1.3 g. fiber, 15 g. protein

Diane’s Peanut Butter-Strawberry-Banana Smoothie

½C low fat milk (or soy milk)
½C plain nonfat yogurt
½t vanilla extract
1 banana
1 T natural peanut butter
4 large strawberries
1t honey
1t toasted wheat germ
1t ground flax seed
4 ice cubes

1.Combine all ingredients together in blender until smooth.  Add more milk or ice as needed.

2.Enjoy!

NOTES:
1. You may substitute any fruit you like for the banana & strawberry.

2. Experiment with quantity of ingredients to satisfy your taste.

Serving size:  1 cup
Nutrition Information: 413 cals, 12 g. fat, 3.5 g. sat fat, 63 g. carb, 6 g. fiber, 15.5 g. protein

David & Ziporah with Diane Henderiks, R.D.

Diane Henderiks is Camp Shane’s Registered Dietitian and Cooking Expert, specializing in creative, low-fat cooking. She is the chef and host of live cooking shows and children’s workshops and is a monthly columnist for magazines and newspapers. She also founded a nutrition consulting company specializing in weight management, diabetes management, eating disorders, heart healthy and pediatric nutrition. To find out more, visit www.ditkonline.com.