While the term "balanced diet" is familiar to most of us, this is a term implying that you should eat items that traditionally work for your heritage. For example, Scandinavians do very well consuming dairy because they are lactose tolerant, whereas, many Native Americans and Chinese are lactose intolerant. These are some balanced recipes that will agree with most people.
- 1 egg white
- 1 tbsp fat-free milk or plain light soy milk
- 2 tbsp unsweetened applesauce
- 2 tbsp wheat germ
- 1 tbsp whole grain pastry flour
- 1/8 tsp ground cinnamon
- 1/8 tsp ground ginger
- 1/8 tsp baking powder
- Fresh raspberries
- 1 tbsp balsamic vinegar
- 1 tsp freshly squeezed orange juice
- 1/4 tsp orange zest
- 1/2 tsp honey
- Splash red wine (about 1 tsp)
- 1 4 oz. skinless salmon fillet, preferably wild (about 3/4 inch thick)
For Spiced Applesauce Pancakes
Beat egg whites and milk in small bowl. Add oil and applesauce and stir until just combined. Combine wheat germ, flour, cinnamon, ginger and baking powder in medium bowl. Add egg white mixture and stir until just combined. Let stand. Coat skillet with canola oil cooking spray and place over medium heat, about 1 minute. Reduce heat to low. Spoon batter into skillet, spreading evenly to form a circle. Cook 1 and 1/2 minutes, or until edges bubble slightly, and flip. Cook 1 minute, then flip again and cook 1 minute longer, or until center is firm.
For Salmon With Raspberry-Balsamic Glaze
Mash raspberries and vinegar with fork in small bowl. Stir in orange juice, zest, honey, and wine until combined. Set aside. Coat nonstick skillet with canola oil cooking spray. Place over medium heat, about 1 minute. Cook salmon about 3 to 4 minutes per side or until fish is cooked through. Remove skillet from heat and carefully wipe any liquid with a paper towel. Return skillet over medium heat and add reserved raspberry mixture. Cook, stirring constantly, 2 minutes or until just thickened. Pour sauce over salmon and serve on wild rice with snow peas on the side.