A pancake is usually a flattish "cake" which is cooked on a griddle or in a frying pan on the top of the stove — rather than baked in the oven. So it gets a little strange and confusing when a recipe for an "oven pancake" comes along, because it seems doubly recursive.

Be that as it may, this recipe makes a tasty, pancake-like cake that can be served in slices or wedges, topped with the usual pancake garnishes such as butter, jam, or syrup. The resulting treat is high in fiber and protein, and low glycemic. It is so light and fluffy that you will find it hard to believe this is made of whole grains.

It seems increasingly difficult to find sugar-free, whole grain pastries anywhere. There was a sugar-free craze a few years ago, when so many people were trying low carb diets. You could find sugar-free cookies, candy, cakes and pastries in regular supermarkets. Several different areas of the store would feature sugar-free treats.

Of course, then as now, you should check to see which sugar substitutes are used. When you eliminate the undesirable sweeteners, the available universe of worthwhile goodies shrinks even smaller.

Until the next sugar-free trend emerges, the best way to get sugarless treats is to make them yourself.

Eggs. They've been called the "perfect food". They've been vilified as one of the "worst foods". Most people like them, and could eat them every day. What is the truth?

The average egg contains about 70 - 80 calories. It is high in excellent-quality protein, about 7 grams per egg. In the recent past, people were afraid to eat eggs. They even shunned them, mainly because they were told to beware the high cholesterol.

Well, here is the good news. Eggs also contain lecithin, the "antidote" for cholesterol, and in precisely the right proportions to balance it out. Eggs are easy to cook, easy to digest, and can round out an otherwise poor-in-protein diet. In some parts of the world eggs are prized for this very reason.

It is a sad fact that many people skip breakfast. Some do it because they don’t have time, or think they don’t have time, to make something. Others avoid early eating because they think this is a good way to lose weight.

Big mistake. Studies have shown that people who skip breakfast — thinking they are cutting calories — actually eat more throughout the day than people who have a good, nourishing breakfast. As the day wears on, the person’s hunger builds to an unbearable degree. The ravenous person inevitably binges on whatever is available — usually some type of greasy, high-fructose-corn-syrup-filled junk food.

Breakfast can be as simple as a scrambled egg or two, a piece of wholegrain bread, and a spoonful of jam (sugar-free, please!).

If you usually have a glass of fruit juice in the morning, try having a piece of the actual fruit instead. Skip the apple juice and have a sliced Fuji or Gala, sprinkled with cinnamon and your favorite sweetener.

Instead of orange juice, try broiling half a grapefruit, sprinkled with the above flavorings.

Tomatoes are fruits, too, and are good halved, baked, and sprinkled with just a bit of sea salt.

If you must have your glass of juice, try getting the kind with the pulp included. Or, better yet, make your own juice with a juicer, and — if it is the type of juicer that removes the pulp — add some of the expelled pulp back into the juice.

A popular treat on the weekends. Great for Sunday brunch!

French Toast

2 eggs or egg substitutes (EggBeaters, etc)
Dash salt
1 tsp sugar substitute
1/4 tsp cinnamon
1 Tbs milk (dairy, soy, rice)
3 slices bread, whole wheat or multigrain, thickly sliced
Pan spray
Butter or margarine
Agave nectar or sugar-free syrup
Fruit preserves

Mix eggs, salt, sugar sub, and cinnamon.
Add milk to make a batter.
Beat with beater on low for 1 minute, to "fluff".
Pour into shallow bowl.
Dip bread slices briefly in batter, to coat both sides (do NOT soak).
Fry on both sides on a hot, sprayed griddle
(griddle is correct temperature when water drops "dance" on it).
Remove from griddle when nicely browned.
Serve with butter or margarine, syrup, and/or fruit.

Better than store-bought!

Energy Bars

1 cup almond butter, soy butter, or peanut butter
1/2 cup natural sugar
1/2 cup rice syrup, maple syrup, or agave nectar
1/4 cup soy margarine
1 tsp powdered lecithin (optional)
2 tsps vanilla extract
3 & 1/3 cups rolled oats
1/4 cup coconut flakes (optional)
1/4 cup sunflower seeds
1/4 cup chopped almonds (or other nuts)Sucanat
1/2 cup chopped dried apricots (or other dried fruit)
1/4 tsp cinnamon

Preheat oven to 350 F.
In a large bowl, stir together the nut butter, margarine, sugar,
syrup, and vanilla until smooth.
Add all the other ingredients. Mix well.
Press the mixture into a 13" x 9" greased pan.
Bake for 20 - 25 minutes. Do not overbake.
Let cool on wire rack.
Cut into bars.
Wrap individually.
Store in fridge.
For packing, wrap well.

VARIATION:
Use a sugar substitute in place of sugar.

Something different for breakfast.

Hearty Homemade Muesli

4 cups rolled oat flakes (quick, not instant)
1 cup raisins
1/2 cup chopped dates
1/2 cup toasted wheat germ
1/2 cup raw sunflower seeds
1/2 cup chopped nuts, raw or toasted (e.g. almonds)

Mix ingredients together in a large bowl.
Store in an airtight container.

Measure an individual serving (3/4 cup) into a cereal bowl.
Stir in 1/2 cup milk (dairy, soy, etc), fruit juice, or water.
Add more liquid, if desired.

VARIATION:
Sprinkle with cinnamon.