Making Your Own
If you’re buying pancakes in box, stop! Making your own is super easy and you probably have all the ingredients on hand — flour, eggs, baking powder, sugar, milk and butter. Check out that box mix’s label; you probably can’t pronounce some of the ingredients. Some mixes even contain trans fats (from hydrogenated oils). Plus, many that are branded as “healthy” include enriched and processed flour — do it yourself and you can swap in a variety of higher-fiber flours (more below).

Nutrition Facts
A three-stack of large pancakes can run you around 500 calories, and that’s without the toppings. Drizzle on a few tablespoons of syrup, and the total is closer to 700 calories (plus, loads of sugar). Add some butter and that’s another 100 calories per tablespoon. Your breakfast is now more like 900 calories!

Simple Swaps
Luckily, you can easily modify grandma’s famous pancake recipe. First step: Trade the whole milk for 1% or fat-free. If your recipe calls for heavy cream, use whole milk instead (two tablespoon of heavy cream = 103 calories, while two tablespoon whole milk = 20 calorie.) You can also replace the eggs for egg substitutes for lower-cholesterol pancakes; go for 1/4 cup of egg substitute for each egg.

The Flour
This is main ingredient, and there are several possibilities. Add fiber by combining whole wheat flour with white flour. If you’re trying whole-wheat flour for the first time, use a one-to-one ratio of white to whole wheat — this will keep your pancakes fluffy. My favorite flour to use is buckwheat; it gives the pancakes a nutty flavor and works great with bananas. Not all grocery stores carry specialty flours, but one brand to look for is Bob’s Red Mill — they offer whole wheat, amaranth, buckwheat, corn, millet and quinoa. They also offer pancake mixes such as a 10-grain, cornmeal, high fiber and even gluten-free that are worth trying.

Add-ins
Rather than pouring on the syrup, add sweetness (not to mention more nutrients) by mixing in berries and bananas. Blueberries, strawberries, and raspberries contain an antioxidant called anthocyanins and dd minimal calories. Bananas add potassium, fiber and vitamin C. If add ins aren’t your thing, opt for a few silver dollar pancakes or one mediumone and pair it with a fruit salad.

Of  course, some days I just want a special treat, and I grab my dark chocolate chips. I toss around ½ cup to my mix — this usually scores me some extra hugs and kisses from the kids and hubby.

Toppers
Most of the cheaper syrup brands contain high-fructose corn syrup, which you should eat sparingly. I prefer using one or two tablespoons of 100% maple syrup (about 80 calories). Sure, the real stuff costs more, but the smaller portions will make it last longer.

Butter is another popular topper, but cut it down or out entirely (I don’t use any on my pancakes). Adding a small pat of butter to the griddle when you start cooking helps add buttery flavor. Using a nonstick pan or cooking spray instead of butter is another option. If you can’t live without the butter, go for a teaspoon, which is one pat.

Granola and nuts are other toppers that add healthy fats and fiber, but remember cup fulls of granola or nuts will add hundreds of unneeded calories. Stick to two-tablespoon portions so you get the benefits of the fats without overdoing it.

Recipes to try:
• Blueberry-Buckwheat Pancakes
• Chocolate Pancakes
• Buttermilk-Oatmeal Pancakes
• Heart-Shaped Whole Wheat Pancakes
• Healthy Harvest Pancakes

TELL US: What’s your favorite way to make pancakes?

When to Start
Babies are ready for solid food at 4 to 6 months. Some signs to look for are: They can sit up with little support, they’re showing interest in your food and their appetite isn’t satisfied with just formula or breast milk. At this age, a baby’s tongue should be able to swallow food and not just push their tongues against the spoon. And as the old saying goes, “practice makes perfect” — it’ll take time for your little one to learn the proper skills to eat.

What to Start With
An iron-fortified, single-grain cereal (like rice cereal) is a common first food, but according to the American Academy of Pediatrics, no research or evidence suggests a specific order to introducing fruits, veggies or single-grain cereals. I got my kids started with Gerber’s rice cereal mixed with breast milk. One thing is certain — introduce only one new food at a time (usually every 5 to 7 days) to make sure you catch any potential food allergies. Some good low-allergy first foods include peas, carrots, potatoes, sweet potatoes, apricots, bananas, string beans, apples and pears. Wait on tropical fruits (mango, papaya) and berries until around 9 to 12 months.

Another warning: Try different colored fruits and veggies. Infants who are introduced only orange foods (i.e. apricots, carrots, sweet potatoes) may turn orange due to an overdose in beta-carotene (it happened to my sister-in-law!). Don’t worry — it goes away once you cut back on the orange foods.

How to Make It
This is the simple part. There’s no need to add salt, herbs, spices or anything else. Infants have many more taste buds than adults (you lose your taste buds as you age), so they’re very sensitive to strong flavors. First foods should only include the fruit or veggie and water; you might also try breast milk or formula in place of water.

Here’s an example on how to make pears:
1) Wash 3 to 4 pears and slice in quarters (leave the peel on).
2) Place pears in a medium-sized saucepan and cover with water (1 inch over the fruit).
3) Bring to a boil, lower heat and cover. Let cook for 15 to 20 minutes or until pears are fork-soft.
4) Let the pears cool 15 minutes.
5) Place pears with half the water into a blender and puree until smooth. Keep adding water until the mixture has reached a thin consistency (you want it as thin as the jarred stuff).

Make sure you end up with a thin paste — if you don’t add enough water, your child might become constipated. When I made mine, I used a hand blender, which travels well and cleans easily.

Stepping It Up
Once you introduced several foods, you can start to mix and match to create new flavors. You might try combinations like carrots and peas, sweet potatoes and pears, or apples and pears — just follow the same steps as making the pears above.

Once your infant reaches 7 to 8 months, try introducing meats and poultry. One of the first meats for my kids was veal because it has a pretty mild flavor. I’d bring home a beautiful veal chop from the butcher and my husband would be disappointed to learn it was for the baby (I’d find it hilarious!). When cooking up the veal chop, I’d mix in some fruits or veggies that I had already introduced like sweet potatoes, peas and carrots. Just fill the pot with water so it goes 1 inch above the veal, add in the chopped veggies and boil for about 45 minutes until the veal is cooked-through and softened. One extra tip: Keep the bone in the pot while cooking your “veal stew” so the minerals get absorbed into the water (remove it before pureeing).

Here are some more of my favorite baby food combos:
• Veal chop, potato and pears
• Veal chop, string beans, sweet potato, zucchini and a handful of peas
• Chicken breast, peas and carrots
• White or brown rice, string beans and apples

Storage Tips
Keep fresh baby food in the refrigerator for 3 to 5 days or store it in the freezer for up to a month. Ice cube trays are a good way to dish out portions. Baby stores also sell single-serving freezer containers. You might try cleaning and sanitizing old store-bought baby jars to reuse — just be sure the cap fits back on properly.

For other ideas and recipes, Food Network’s Tyler Florence dedicated an entire chapter in his book Dinner At My Place to making baby food.

TELL US: Have you ever made your own baby food? Any tips or tricks to try?

Banana Basics
Originally from Southeast Asia and India, bananas are cultivated in more than 170 countries these days — especially warm, humid areas. Unlike most other fruit, bananas ripen better off the bush (yes, they come from a bush, not a tree), so they’re picked and shipped while still green. You’ve probably seen banana bunches at the grocery store — that’s exactly how they grow. Although there are hundreds of banana types, the most popular U.S. variety is the bright yellow Cavendish. Some other varieties include red, dwarf (or finger), manzano (apple-flavored) and orinoco (with a hint of strawberry). You’ll have to look a lot harder to find those.

Nutrition Info
One medium yellow banana has 109 calories and is an excellent source of vitamin B6 and a good source of potassium, fiber and vitamin C — all nutrients associated with a healthy heart. Research has linked the soluble fiber in bananas (4 grams each) to lowering your “bad” cholesterol (LDL). Other studies show that vitamin B6 is good for your heart because it helps reduce homocysteine, an amino acid that, at high levels, can lead to blocked arteries.

Cooking with Bananas
Bananas add great flavor to desserts — one classic, beloved dish is banana bread. Unfortunately, even with a fruit in the name, it’s not always the lightest treat. It took a while, but I did find a healthy banana bread that uses applesauce in place of the butter or oil. Instead of about 1 cup of oil or butter, use 3/4 cups of applesauce (1 cup of butter is equal to about 2 sticks).

One of my other favorite — and simple — desserts is baked bananas with cinnamon and honey. I also found this scrumptious recipe, where you roll sliced fresh bananas in cocoa powder and shaved coconut — delicious! Ellie Krieger has some really great frozen, chocolate-covered banana pops. The kids will love you if you serve those on a hot day.

If you’ve overstocked on bananas, freeze them! Some people pop the whole fruit in the freezer, but it’s best to peel and slice them first and place in an airtight container or plastic bag. Frozen banana pieces go great in smoothies. I like to mix 6 ounces of non-fat Greek yogurt, a bit of skim milk, a frozen banana and whatever berries I have lying around.

Bananas are perfect for fruit salads, too — I like to combine bananas and kiwi. I also just found this banana-orange relish recipe that works well on fish like halibut or mahi-mahi.

Keep Them from Turning Black
When ripe, you can keep your bananas in the refrigerator (I prefer mine cold), but the peel turns black pretty quickly. The trick? Brush your bananas with lemon juice before placing them in the fridge. But don’t douse them in lemon juice; they may over ripen before you have time to eat them. You can store your bananas at room temperature, too — it just depends on your preference.

Shopping Tip: Choose bananas that are evenly colored with tiny brown specks (indicating ripeness). Bananas that are green at the tips still need time to ripen and should be kept uncovered at room temperature (around 70ºF). To speed up ripening, put a banana in a brown paper bag.

Banana recipes to try:
• Healthy Banana Bread
• Cocoa Nut Bananas
• Bananas in Brown Sugar-Rum Sauce
• Banana Kiwi Salad
• Banana Cream Pie
• Chocolate-Covered Banana Pops
• Roasted Halibut with Banana-Orange Relish

#1: Non-Fat, Plain Greek Yogurt
Cost: $1 per 6-ounce container
Greek yogurt has a thicker texture and tangier flavor than regular yogurt — and that’s a good thing! It’s also is high in calcium, probiotics and contains no added sugar. Enjoy it with fresh fruit, added to smoothies or to replace half the mayo in any recipe. I use it instead of sour cream on baked potatoes and tacos. I like the Fage brand, which you can find in most grocery stores; Trader Joe’s has their own brand as well. Buy in larger sizes (which will cost more), to get more yogurt for your buck.

#2: Whole Grain Pasta
Cost: $2.29 per pound
Every cook has pasta in the cupboard for quick weeknight meals. Whole-grain versions have the same calories as refined “white” pasta, but more fiber, protein and vitamins. You can feed 4 to 6 people with a pound of pasta (as long as you follow the serving sizes!), so it’s an excellent, budget-friendly option. If you’re not quite ready for whole-grain pasta, you may also like Barilla Plus, a whole grain blend with great texture and a milder flavor than whole wheat.

#3: Bananas
Cost: $0.39 each
You can’t beat a healthy snack that costs less than 50 cents! A medium banana has about 100 calories, 3 grams of fiber as well as potassium and vitamin B6. Best of all, bananas are easy to transport (and come in their own sterile package). Add sliced pieces to cereal, oatmeal or a peanut butter sandwich for a more substantial meal. Apples and oranges — our other favorite, classic fruits — carry a similar price tag when they’re in season.

#4: Brown Rice
Cost: $1.40 per pound
Like whole-grain pastas, brown rice has the same calories but more nutrients than the white variety — and you can take advantage of that for only a small price difference (about $0.03 more per ounce). I use rice for stir-fries, burritos and cold veggie and rice salads. A little goes a long way -– 1/3 cup dry rice cooks up to 1 cup.

#5: Frozen Peas
Cost: $2.19 per pound
Peas are nutrient-rich legumes. One cup has 6 grams of fiber, 7 grams of protein and more than half a days worth of vitamin A — all for only 100 calories. Frozen peas are a lot more convenient than shelling your own; plus, they keep for months and you can quickly add them to a variety of meals. I toss them into soups, salads, rice and pasta dishes to add some flavor, texture and fresh green color.

#6: Almonds
Cost: $0.33-$1 per ounce
Nuts may have a reputation for being pricey but as you can see, they are actually very budget-friendly – especially when you consider that 1 ounce is a proper portion for a snack (that’s about 22 almonds). Almonds are a great source of heart healthy unsaturated fat, vitamin E and protein. So enjoy them – just do so in moderation.

#7: Eggs
Cost: $2-3 per dozen
Eggs are not only a terrific source of protein; they also contain omega-3 fats and vitamin B-12 for energy production. And no, they’re not just for breakfast –- I like to whip up omelets, quiche or frittatas for easy, affordable weeknight dinners. A plain, hard-boiled egg makes a fast and filling snack, too.

#8: Sweet potatoes
Cost: $1 each
Did you know a medium baked sweet potato has almost 40% of you daily vitamin C needs and over 400% of your daily vitamin A? Yeah, these babies are superstars. The bright orange color tells you that they are chock-full of beta-carotene — the antioxidant that helps protect cells from cancer or aging. Baked, roasted, boiled, mashed or even grilled, I love them anyway I can get them.

#9: Canned Beans
Cost: $1 per 15.5-ounce can
If you read Toby’s post on the benefits of beans, then you already know how nutritious they are. They’re also affordable, convenient and last in your pantry for up to a year. Just make sure to always rinse and drain them well before adding to soups, stews, salads and rice or pasta dishes — otherwise you’re keeping unnecessary sodium. (P.S.: Buying dried beans in bulk is even cheaper.)

#10: Broccoli
Cost: $2.50-3 per bunch
One cup of broccoli has only 30 calories and more vitamin C than an orange (it’s true!). Raw, steamed, stir-fried or roasted, broccoli takes on very different flavors, so experiment and see which you like the best (we do a lot of roasted broccoli in our house). Buy the bunch broccoli instead of the crowns; the stalks have a ton of flavor and you get more for your money. Add chopped stalks to stir-fry or shred them to make your own broccoli slaw.

TELL US: What’s another low-cost, healthy favorite that’s always in your shopping cart?

When I shared the recipe with Toby for her smoothie post, she pooh-pooh’d it as too high cal and high fat for just a beverage or snack. However, as a standalone meal (say, breakfast), it doesn’t bust the calorie budget. I slim mine down more by using low-fat, unsweetened soy milk. If you’re not a card-carrying chocoholic, you might want to cut back on the cocoa powder, too.

Get the recipe >>

Recruit the kids to help make this Valentine’s Day treat. These frozen fruit pops feature firm ripe bananas, dipped in dark chocolate and drizzled with peanuts. Peanuts, chocolate and bananas? I don’t know about you, but that would win my heart any day!

Get the recipe >>