Example 3: Pancakes made from whole grain flour. A blend of wheat and other grains, such as corn, rye, soy (a legume) can make a nice texture while providing complete protein. Triticale is a hybrid of wheat and rye, but pre made flour can be hard to find. Use just enough baking powder. Cook on non stick surface with a touch of non stick spray or vegetable oil, no animal fats.

The cereal and pancakes do NOT need sugar or syrup, unless one is truly starved for calories. Those are "bad carbs".

Flavor and nutritional value are enhanced by adding some form of fruits, preferably with no refined sugar or fructose. I like to add sliced banana, raisins, or berries to cereal, mashed banana or unsweetened apple sauce to pancakes, and so forth. For serving more than one person, to justify effort, grated apple gives more character than apple sauce. I often use orange juice instead of milk or water for pancakes.

If these breakfasts don't hold you until lunch, try serving a poached or boiled egg with cereal, or mixing egg into pancakes. They are not a threat to blood cholesterol levels. Also consider a few almonds on side, which provides unsaturated fat to fight hunger, and Omega-3 fatty acids supposed to protect heart.

Be inventive. And don't avoid unrefined carbohydrates.

** Diet with FACTS, not MYTHS. **

By way, I use Mori-Nu brand of tofu, because it comes in aseptic packages which require no refrigeration.

I cut two medium potatoes length wise into quarters, then sliced fairly thinly. I also diced up a double handful of pre peeled baby carrots. After shaping meat into a round loaf which did not touch sides of dish, I placed potato around sides, then carrots over every thing.

I topped dish with its clear glass cover, then placed in oven for an hour. This made potato and carrot slices tender but not mushy. The resulting juices made a great gravy. After serving, I added a small amount of "lite salt", which is a 50 - 50 blend of potassium and sodium chloride. Tasty!

Readers can vary proportion of tofu. My meat loaf had a very nice consistency, neither rock hard nor crumbly soft. I would like to know if readers still got good results using more tofu.

After left overs had spent a night in refrigerator, I saw no globs of congealed fat, which confirmed that meat was lean. Of course, fat absorbed back into loaf was not visible. I reduced saturated fats in meal, but I did not eliminate them.

Baking potatoes with meat, rather than making mashed potatoes, meant no temptation to add butter or margarine.

** Diet with FACTS, not MYTHS. **