The abundance of seeds in this hearty bread creates a wonderful crunch.

Ingredients

• 1-1/4 cups water
• 2 tablespoons honey
• 4 teaspoons canola oil or cooking oil
• 1-1/2 cups whole wheat flour
• 1-1/4 cups bread flour
• 1/3 cup rolled oats
• 4 teaspoons gluten flour*
• 1/4 cup shelled sunflower seeds
• 1/4 cup pumpkin seed
• 1/4 cup sesame seed
• 2 tablespoons poppy seed
• 2 teaspoons flax seed*
• 3/4 teaspoon anise seed
• 3/4 teaspoon salt
• 1-1/4 teaspoons active dry yeast

• Add ingredients to bread machine (with a capacity of at least 10 cups) according to manufacturer's directions.
• Select basic or whole wheat cycle, medium color setting. Makes 1 loaf (16 servings).

• Health food stores typically carry these items.

• Calories 150, Total Fat 6 g, Saturated Fat 1 g, Cholesterol 0 mg, Sodium 103 mg, Carbohydrate 21 g, Fiber 3 g, Protein 5 g. Daily Values: Vitamin A 0%, Vitamin C 0%, Calcium 2%, Iron 12%.
• Percent Daily Values are based on a 2,000 calorie diet

Sweet hoisin sauce and tangy lime juice balance perfectly in this quick, colorful, Asian-inspired noodle dish. Make it a meal: Dress a cucumber salad with toasted sesame oil and lime juice and enjoy a cup of jasmine green tea.

Ingredients

• 8 ounces soba noodles or whole-wheat spaghetti
• 3 tablespoons lime juice
• 3 tablespoons hoisin sauce, (see Tip)
• 1-2 teaspoons chile-garlic sauce, (see Tip)
• 1 teaspoon cornstarch
• 2 teaspoons toasted sesame oil
• 8 ounces flank steak, trimmed of fat, thinly sliced (see Tip)
• 1 red bell pepper , thinly sliced
• 1 10-ounce package frozen shelled edamame, (about 2 cups), thawed
• 1 tablespoon minced fresh ginger
• 1/2 cup chopped fresh cilantro

• Bring a large pot of water to a boil. Add soba noodles (or spaghetti) and cook, stirring occasionally, until the noodles are just tender, 6 to 8 minutes or according to package directions. Drain.
• Meanwhile, whisk lime juice, hoisin sauce and chile-garlic sauce to taste with cornstarch in a small bowl.
• Heat oil in a large skillet over medium-high heat. Add steak and cook, stirring occasionally, until just cooked through, about 2 minutes. Transfer the steak to a plate using tongs. Add bell pepper to the juices in the pan and cook, stirring, for 1 minute. Add edamame and cook until heated through, about 2 minutes. Add ginger and cook, stirring, until fragrant, about 30 seconds. Stir the sauce mixture and add to the pan along with the beef and any accumulated juices. Cook, stirring, until the sauce is thickened, about 1 minute. Remove from the heat. Add the noodles; toss to coat. Top with cilantro.

• Tips: Hoisin sauce and chile-garlic sauce can be found in the Asian section of most large supermarkets or Asian markets. Both will keep in the refrigerator for up to 1 year.
• Freezing the flank steak for about 20 minutes will make it easier to thinly slice.

• Calories 427, Total Fat 9 g, Saturated Fat 2 g, Monounsaturated Fat 2 g, Cholesterol 19 mg, Sodium 757 mg, Carbohydrate 60 g, Fiber 5 g, Protein 29 g, Potassium 443 mg. Daily Values: Vitamin A 30%, Vitamin C 110%, Iron 25%. Exchanges: Starch 3.5,Vegetable 1,Lean Meat 2.
• Percent Daily Values are based on a 2,000 calorie diet

This is not the greasy Lo Mein of your favorite Chinese take-out, it tastes even better. Plus you get plenty of nutrients with the addition of edamame, a great vegetarian protein source. Make it a Meal: Fruit sorbet and sesame cookies are a perfect ending.

Ingredients

• 8 ounces whole-wheat spaghetti
• 2 cups frozen edamame, (shelled soybeans)
• 4 scallions, thinly sliced
• 1/4 cup oyster sauce , or vegetarian "oyster" sauce
• 1/4 cup rice-wine vinegar
• 3 tablespoons reduced-sodium soy sauce
• 2 teaspoons sugar
• 2 teaspoons toasted sesame oil
• 1/8 teaspoon crushed red pepper
• 2 tablespoons canola oil
• 2 medium carrots, cut into matchsticks
• 2 small red bell peppers, cut into matchsticks

• Bring a large pot of water to a boil. Add spaghetti and edamame and cook, stirring occasionally, until the pasta is just tender, 8 to 10 minutes or according to package directions. Drain.
• Meanwhile, whisk scallions, oyster sauce, vinegar, soy sauce, sugar, sesame oil and crushed red pepper in a small bowl until the sugar is dissolved.
• Heat canola oil in a large nonstick skillet over high heat. Add carrots and bell peppers and cook, stirring often, until slightly softened, 3 to 4 minutes. Add the pasta and edamame. Cook, stirring occasionally, until the pasta is crispy in spots, 1 to 2 minutes. Add the sauce and stir to combine.

• Calories 417, Total Fat 13 g, Saturated Fat 1 g, Monounsaturated Fat 5 g, Sodium 569 mg, Carbohydrate 60 g, Fiber 13 g, Protein 18 g, Potassium 310 mg. Daily Values: Vitamin A 140%, Vitamin C 130%, Iron 20%. Exchanges: Starch 3.5, Vegetable 1, Lean Meat 1, Fat 2.
• Percent Daily Values are based on a 2,000 calorie diet

Not only is this ultra-creamy version of mac-and-cheese nearly as fast as the boxed variety, but your family will be able to pronounce every ingredient. If they aren't broccoli fans, substitute a frozen vegetable of your choice.

Ingredients

• 8 ounces whole-wheat elbow noodles, (2 cups)
• 1 10-ounce package frozen chopped broccoli
• 1 3/4 cups low-fat milk, divided
• 3 tablespoons flour
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon ground white pepper
• 3/4 cup shredded extra-sharp Cheddar cheese
• 1/4 cup shredded Parmesan cheese
• 1 teaspoon Dijon mustard

• Bring a large pot of water to a boil. Cook pasta for 4 minutes. Add frozen broccoli and continue cooking, stirring occasionally, until the pasta and broccoli are just tender, 4 to 5 minutes more.
• Meanwhile, heat 1 1/2 cups milk in another large pot over medium-high heat until just simmering. Whisk the remaining 1/4 cup milk, flour, garlic powder, salt and pepper in a small bowl until combined. Add the flour mixture to the simmering milk; return to a simmer and cook, whisking constantly, until the mixture is thickened, 2 to 3 minutes. Remove from the heat and whisk in Cheddar, Parmesan and mustard until the cheese is melted.
• Drain the pasta and broccoli and add to the cheese sauce. Return to the heat and cook, stirring, over medium-low heat, until heated through, about 1 minute.

• Calories 412, Total Fat 13 g, Saturated Fat 7 g, Monounsaturated Fat 1 g, Cholesterol 37 mg, Sodium 640 mg, Carbohydrate 56 g, Fiber 7 g, Protein 22 g, Potassium 236 mg. Daily Values: Vitamin A 25%, Vitamin C 70%, Calcium 40%. Exchanges: Starch 3,Vegetable 1,Reduced-Fat Milk 0.5,High-Fat Meat 1.
• Percent Daily Values are based on a 2,000 calorie diet

Cilantro, chiles and garlic add rich flavor to kidney beans in this Puerto Rican staple. Leftovers are wonderful reheated for lunch.

Ingredients

• 1 tablespoon extra-virgin olive oil
• 4 cloves garlic, crushed and peeled
• 2 Anaheim or poblano chile peppers, finely diced
• 1 small onion, finely diced
• 1/2 cup packed finely chopped fresh cilantro, plus more for garnish
• 4 15-ounce cans red kidney beans, rinsed (see Dried Bean Variation)
• 1/2 cup tomato sauce
• 1/2 teaspoon dried oregano, crushed
• 1/4 teaspoon freshly ground pepper
• 1/8 teaspoon salt
• 1-3 cups water

• Heat oil in a large saucepan or Dutch oven over medium-high heat. Add garlic, chile peppers, onion and cilantro and cook, stirring, until the onion is softened, 3 to 4 minutes. Add beans, tomato sauce, oregano, pepper and salt; stir to combine. Add 1 to 3 cups water. (Usually the beans are covered by at least 1 inch of water. The more "wet" you like your beans, the more water you should add.) Bring to a boil. Reduce heat and simmer, stirring occasionally, for 30 minutes. Serve sprinkled with cilantro, if desired. Dried Bean Variation: To use dried beans instead of canned beans, sort 1 pound red kidney beans, discarding any debris. overnight soak: Rinse beans and place in a large bowl. Cover with cold water and let soak for at least 8 hours or overnight; drain. quick soak: Rinse beans and place in a large pot. Cover with water and bring to a boil.

• MAKE AHEAD TIP: Cover and refrigerate for up to 2 days.

• Calories 221, Total Fat 3 g, Monounsaturated Fat 1 g, Sodium 616 mg, Carbohydrate 38 g, Fiber 15 g, Protein 12 g, Potassium 691 mg. Daily Values: Vitamin C 50%, Iron 17%. Exchanges: Starch 2,Lean Meat 2.
• Percent Daily Values are based on a 2,000 calorie diet

Penne and asparagus are bathed in a rich sauce with a slight bite of mustard, lemon and Parmesan. This dish is lovely in early spring, when asparagus is at its peak and nights are still cool enough to inspire a craving for something rich and warm.

Ingredients

• 4 ounces whole-wheat penne pasta, (about 1 1/2 cups)
• 1/2 bunch asparagus, trimmed and cut into 3/4-inch pieces
• 3/4 cup whole milk
• 2 teaspoons whole-grain mustard
• 2 teaspoons all-purpose flour
• 1/8 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1 teaspoon extra-virgin olive oil
• 2 tablespoons minced garlic
• 1 teaspoon minced fresh tarragon, or 1/4 teaspoon dried
• 1/4 teaspoon freshly grated lemon zest
• 1 teaspoon lemon juice
• 1/2 cup freshly grated Parmesan cheese, divided

• Bring a large saucepan of water to a boil. Cook pasta for 6 minutes. Add asparagus and continue cooking, stirring occasionally, until the pasta and asparagus are just tender, about 3 minutes more. Drain and return to the pot.
• Meanwhile, whisk milk, mustard, flour, salt and pepper in a medium bowl. Heat oil in a small saucepan over medium-high heat. Add garlic and cook, stirring constantly, until fragrant and lightly browned, 30 seconds to 1 minute. Whisk in the milk mixture. Bring to a simmer, stirring constantly, and cook until thickened, 1 to 2 minutes. Stir in tarragon, lemon zest and juice.
• Stir the sauce into the cooked pasta and place over medium-high heat. Cook, stirring constantly, until the sauce is thick, creamy and coats the pasta. Stir 1/4 cup Parmesan into the pasta until combined. Serve the pasta topped with the remaining 1/4 cup Parmesan.

• Calories 396, Total Fat 12 g, Saturated Fat 6 g, Monounsaturated Fat 4 g, Cholesterol 27 mg, Sodium 604 mg, Carbohydrate 54 g, Fiber 6 g, Protein 21 g, Potassium 396 mg. Daily Values: Vitamin A 15%, Vitamin C 15%, Calcium 40%. Exchanges: Starch 3,Vegetable 1,Whole Milk 0.5,Lean Meat 1.
• Percent Daily Values are based on a 2,000 calorie diet

Cilantro, lime and scallions lend a bright finish to delicate quinoa. This versatile side pairs well with seafood, poultry or pork.

Ingredients

• 1 cup quinoa, (see Note)
• 2 teaspoons canola oil
• 1 medium onion, chopped
• 1 4-ounce can chopped green chiles
• 2 cloves garlic, minced
• 1 14-ounce can reduced-sodium chicken broth, or vegetable broth
• 1/4 cup pepitas, toasted (see Note)
• 3/4 cup coarsely chopped fresh cilantro
• 1/2 cup chopped scallions
• 2 tablespoons lime juice
• 1/4 teaspoon salt

• Toast quinoa in a large dry skillet over medium heat, stirring often, until it crackles and becomes aromatic, 3 to 5 minutes. Transfer to a fine sieve and rinse thoroughly.
• Heat oil in a large saucepan over medium heat. Add onion and cook, stirring often, until softened, 2 to 3 minutes. Add chiles and garlic; cook, stirring, for 30 seconds. Add the quinoa and broth; bring to a simmer. Reduce heat to maintain a gentle simmer, cover and cook until the quinoa is tender and most of the liquid has been absorbed, 20 to 25 minutes.
• Add pepitas, cilantro, scallions, lime juice and salt to the quinoa; mix gently and fluff with a fork.

• Notes: Quinoa, a delicately flavored grain that was a staple in the ancient Incas' diet, is available in most natural-foods stores and the natural-foods sections of many supermarkets. Toasting the grain before cooking enhances the flavor, and rinsing removes any residue of saponin, quinoa's natural, bitter protective coating.
• Hulled pumpkin seeds, also known as pepitas, are dusky green and have a delicate nutty flavor. They can be found in the health-food or bulk sections of many supermarkets.
• To toast nuts & seeds on the stovetop: Toast in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 3 to 5 minutes.

• Calories 181, Total Fat 6 g, Saturated Fat 1 g, Monounsaturated Fat 2 g, Cholesterol 1 mg, Sodium 196 mg, Carbohydrate 27 g, Fiber 3 g, Protein 7 g, Potassium 379 mg. Daily Values: Vitamin C 25%, Iron 20%. Exchanges: Starch 1.5,Fat 1.
• Percent Daily Values are based on a 2,000 calorie diet

Wheat berries, surrounded by veggies and herbs, provide a taste of freshness in every bite of this Middle-Eastern inspired salad.

Ingredients

• 2-2/3 cups cooked wheat berries*
• 3/4 cup chopped tomato
• 3/4 cup chopped cucumber
• 1/2 cup snipped fresh parsley
• 1/4 cup thinly sliced green onions
• 1 tablespoon snipped fresh mint
• 3 tablespoons cooking oil
• 3 tablespoons lemon juice
• 1/4 teaspoon salt
• 4 Lettuce leaves
• Lemon slices (optional)

• In a large bowl combine cooked wheat berries, tomato, cucumber, parsley, green onions, and mint.
• For dressing, in a screw-top jar combine oil, lemon juice, and salt. Cover and shake well. Drizzle dressing over wheat berry mixture; toss to coat. Serve immediately or cover and chill for up to 4 hours. Serve in a lettuce-lined bowl and, if desired, garnish with lemon slices.
• Makes about 4-1/2 cups (5 side-dish servings)
• *Note: To cook wheat berries, bring one 14-ounce can vegetable or chicken broth and 1/4 cup water to boiling. Add 1 cup wheat berries. Return to boiling; reduce heat. Simmer, covered, for 45 to 60 minutes or until tender; drain. Cover and chill for up to 3 days.
• 5. Bulgur Tabbouleh: Place 3/4 cup bulgur in a colander; rinse with cold water and drain. In a large bowl combine bulgur, cucumber, parsley, green onions, and mint. Prepare dressing as above, except add 2 tablespoons water to the oil, lemon juice, and salt. Pour dressing over bulgur mixture; toss to coat. Cover and chill for 4 to 24 hours. Stir tomato into bulgur mixture just before serving. Per serving: 228 cal., 14 g total fat (2 g sat. fat), 0 mg chol., 156 mg sodium, 24 g carbo., 6 g fiber, 4 g pro.Daily Values: 8 vit. C, 3% calcium, 9% ironExchanges: 1.5 Starch, .5 Veg., 2 Fat
• 6. Tabbouleh Wrap or Pita: To fill an 8-inch flour tortilla for a wrap, place several lettuce leaves in the center of the tortilla. Using a slotted spoon, top lettuce with 1/2 cup of the tabbouleh mixture. Fold bottom of tortilla half way over the tabbouleh. Fold over sides and secure with a toothpick forming a pocket. Or line pita bread halves with lettuce leaves. Place 1/2 cup of the tabbouleh mixture into the pocket of the bread half.Per serving: 173 cal., 7 g total fat (1 g sat. fat), 0 mg chol., 286 mg sodium, 24 g carbo., 2 g fiber, 4 g pro.Daily Values: 24% vit. A, 20% vit. C, 5% calcium, 10% ironExchanges: 1.5 Starch, .5 Veg., 1 Fat

• Calories 148, Total Fat 9 g, Saturated Fat 1 g, Cholesterol 0 mg, Sodium 295 mg, Carbohydrate 17 g, Fiber 2 g, Protein 3 g. Daily Values: Vitamin A 0%, Vitamin C 31%, Calcium 3%, Iron 8%. Exchanges: Vegetable .5, Starch 1, Fat 1.5.
• Percent Daily Values are based on a 2,000 calorie diet

EatingWell reader Kathy Moseler of Barrington Hills, Illinois, contributed this convenient recipe to our Kitchen to Kitchen department. The pancakes are made with 100 percent whole-wheat flour and get an additional fiber boost from flaxseed meal.

Ingredients

• 2 1/2 cups whole-wheat flour
• 1 cup buttermilk powder, (see Note)
• 5 tablespoons dried egg whites, such as Just Whites (see Note)
• 1/4 cup sugar
• 1 1/2 tablespoons baking powder
• 2 teaspoons baking soda
• 1 teaspoon salt
• 1 cup flaxseed meal, (see Note)
• 1 cup nonfat dry milk
• 1/2 cup wheat bran, or oat bran
• 1 1/2 cups nonfat milk
• 1/4 cup canola oil
• 1 teaspoon vanilla extract

• Whisk flour, buttermilk powder, dried egg whites, sugar, baking powder, baking soda and salt in a large bowl. Stir in flaxseed meal, dry milk and bran. (Makes 6 cups dry mix.)
• Combine milk, oil and vanilla in a glass measuring cup.
• Place 2 cups pancake mix in a large bowl. (Refrigerate the remaining pancake mix in an airtight container for up to 1 month or freeze for up to 3 months.) Make a well in the center of the pancake mix. Whisk in the milk mixture until just blended; do not overmix. (The batter will seem quite thin, but will thicken up as it stands.) Let stand for 5 minutes.
• Coat a nonstick skillet or griddle with cooking spray and place over medium heat. Whisk the batter. Using 1/4 cup batter for each pancake, cook pancakes until the edges are dry and bubbles begin to form, about 2 minutes. Turn over and cook until golden brown, about 2 minutes longer. Adjust heat as necessary for even browning. Variations Chocolate-Chocolate Chip Pancakes: Fold 1/2 cup cocoa powder and 3 ounces chocolate chips into the batter. Blueberry: Fold 1 cup frozen blueberries into the batter. Banana-Nut: Fold 1 cup thinly sliced bananas and 4 tablespoons finely chopped toasted pecans into the batter.

• Notes: Buttermilk powder, such as Saco Buttermilk Blend, is a useful substitute for fresh buttermilk. Look in the baking section or with the powdered milk in most markets.
• Dried egg whites are convenient in recipes calling for egg whites because there is no waste. Look for brands like Just Whites in the baking or natural-foods section of most supermarkets or online at bakerscatalogue.com.
• You can find flaxseed meal in the natural-foods section of large supermarkets. You can also start with whole flaxseeds: Grind 2/3 cup whole flaxseeds to yield 1 cup.

• Calories 272, Total Fat 13 g, Saturated Fat 2 g, Monounsaturated Fat 6 g, Cholesterol 8 mg, Sodium 471 mg, Carbohydrate 27 g, Fiber 5 g, Protein 12 g, Potassium 336 mg. Daily Values: Calcium 24%. Exchanges: Starch 2,Lean Meat 1,Fat 2.
• Percent Daily Values are based on a 2,000 calorie diet

This rich pasta dish is full of sweet seared scallops and plump peas. Low-fat milk and flour thicken the sauce, giving it creamy texture without the extra calories and fat found in traditional cream sauces. Serve with a small Caesar salad on the side.

Ingredients

• 8 ounces whole-wheat fettuccine
• 1 pound large dry sea scallops, (see Note)
• 1/4 teaspoon salt, divided
• 1 tablespoon extra-virgin olive oil
• 1 8-ounce bottle clam juice, (see Tip)
• 1 cup low-fat milk
• 3 tablespoons all-purpose flour
• 1/4 teaspoon ground white pepper
• 3 cups frozen peas, thawed
• 3/4 cup finely shredded Romano cheese , divided
• 1/3 cup chopped fresh chives
• 1/2 teaspoon freshly grated lemon zest
• 1 teaspoon lemon juice

• Bring a large pot of water to a boil. Cook fettuccine until just tender, 8 to 10 minutes or according to package instructions. Drain.
• Meanwhile, pat scallops dry and sprinkle with 1/8 teaspoon salt. Heat oil in a large nonstick skillet over medium-high heat. Add the scallops and cook until golden brown, 2 to 3 minutes per side. Transfer to a plate.
• Add clam juice to the pan. Whisk milk, flour, white pepper and the remaining 1/8 teaspoon salt in a medium bowl until smooth. Whisk the milk mixture into the clam juice. Bring the mixture to a simmer, stirring constantly. Continue stirring until thickened, 1 to 2 minutes. Return the scallops and any accumulated juices to the pan along with peas and return to a simmer. Stir in the fettuccine, 1/2 cup Romano cheese, chives, lemon zest and juice until combined. Serve with the remaining cheese sprinkled on top.

• Be sure to buy "dry" sea scallops (scallops that have not been treated with sodium tripolyphosphate, or STP). Scallops that have been treated with STP ("wet" scallops) have been subjected to a chemical bath and are not only mushy and less flavorful, but will not brown properly.

• Some bottled clam juices are very high in sodium, so salt the recipe accordingly. We like the Bar Harbor brand (120 mg sodium per 2-ounce serving). Look for it in the canned-fish section or the seafood department of your supermarket.

• Calories 399, Total Fat 7 g, Saturated Fat 3 g, Monounsaturated Fat 3 g, Cholesterol 38 mg, Sodium 618 mg, Carbohydrate 54 g, Fiber 9 g, Protein 31 g, Potassium 492 mg. Daily Values: Vitamin A 45%, Vitamin C 35%, Calcium 25%. Exchanges: Starch 3,Vegetable 1,Lean Meat 3.
• Percent Daily Values are based on a 2,000 calorie diet