Serves: 4 crepes Details: These mouthwatering filled crepes are enhanced by a nutty-flavored flour made from kamut, a high-protein grain. You'll be treated to a burst of sweetness with each bite thanks to the pitted cherries tucked inside. (Phase 3) Ingredients: Crepes  1/2 cup kamut flour 2 tablespoons whole-wheat or whole-grain pastry flour 1/8 teaspoon salt 1/3 cup apple juice 1/2 cup plus 1-2 tablespoons water 1 large egg, lightly beaten 4 teaspoons trans-free margarine Filling  1 cup reduced-fat cottage cheese or reduced-fat ricotta cheese, at room temperature 2 cups pitted sweet cherries 1/4 cup sugar-free maple syrup

Nutritional Information: 220 calories 7 g fat (1 1/2 g sat) 32 g carbohydrate 13 g protein 4 g dietary fiber 400 mg sodium 60 mg cholesterol

Directions: To make the crepes: In a large bowl, combine the kamut flour, pastry flour, and salt. In a small bowl, whisk together the apple juice, 1/2 cup water, egg, and 2 teapsoons of the margarine. Whisk into the flour mixture to make a smooth batter. Melt 1 teaspoon of the remaining margarine in an 8" nonstick skillet coated with cooking spray over medium heat. Pour 3 tablespoons of batter into the skillet and tilt the skillet to coat the bottom with a thin layer of the batter. (If the batter seems too thick, add 1 to 2 tablespoons water.) Cook the first side for 1 minute, or until lightly browned. Turn and cook the second side for 30 to 60 seconds. Slide the crepe onto a plate. Cover with foil to keep warm. Continue making crepes in the same fashion, adding the last teaspoon of margarine to the pan after making the second crepe. To make the filling and assemble: Place a crepe on a plate, attractive side down. Arrange 1/4 cup of the cheese and 1/2 cup of the cherries in a line in the center of the crepe and fold in quarters. Repeat with the remaining ingredients to make 4 crepes. Drizzle with syrup.

Prep time: 10 minutes | Start to finish: 20 minutes | Serves: 4 Details: They might be called sandwiches at any other time of day, but our warm and creamy toasted smoked salmon "breakwiches" are especially nice in the morning. Ingredients: 8 slices thin-sliced whole-grain bread 2 ounces reduced-fat cream cheese (1⁄4 cup) 6 ounces thinly sliced smoked salmon 2 tablespoons chopped chives Freshly ground black pepper 4 teaspoons trans fat-free margarine

Nutritional Information: 240 calories 11 g total fat (4.5 g sat) 18 g carbohydrate 19 g protein 5 g fiber 810 mg sodium

Directions: Lay bread on a work surface; spread each slice with 1 tablespoon of the cream cheese. Divide smoked salmon among 4 of the slices. Sprinkle salmon evenly with chives and pepper. Top with remaining bread slices to make 4 sandwiches. In a large nonstick skillet, heat 2 teaspoons of the margarine over medium heat. Add 2 sandwiches, weight down with a heavy pan, and cook until golden brown, about 2 minutes per side. Repeat with remaining margarine and sandwiches. Cut sandwiches in half and serve warm.

Prep time: 10 minutes | Start to finish: 15 minutes | Serves: 4 (1 waffle) Details: A warm waffle topped with your favorite jam makes a hearty and special breakfast anytime. Once prepared, these can be wrapped individually and frozen for up to three weeks. (Phase 2) Ingredients: 1 cup whole-wheat flour 1 cup old-fashioned rolled oats 1 tablespoon plus 1 teaspoon baking powder 3 tablespoons granular sugar substitute 3 tablespoons canola oil 1 1/4 cups 1% or fat-free buttermilk 1/2 cup water 1 large egg 3/4 cup sugar-free jam, any flavor

Nutritional Information: 360 calories 15 g total fat (2.5 g sat) 56 g carbohydrate 11 g protein 6 g fiber 490 mg sodium

Directions: Combine flour, oats, baking powder, salt, and sugar substitute in a medium bowl. Whisk together oil, buttermilk, water, and egg in a separate bowl. Pour the buttermilk mixture into the flour mixture and stir until combined. Heat waffle iron; coat lightly with cooking spray. Add a generous 1/2 cup batter per waffle and cook until browned and crisp, about 5 minutes. Dollop with jam and serve.