Ingredients:

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
   1      cup           low-fat cottage cheese -- or part-skim
                        -- ricotta
   1 1/4  cups          apple -- grated
     1/2  cup           flour
     1/4  cup           whole-wheat flour
   1      tablespoon    honey
   1      tablespoon    lemon juice
   1      tablespoon    sunflower seeds or chopped almonds
     1/2  teaspoon      cinnamon
   1      dash          nutmeg -- or allspice
     1/2  teaspoon      salt -- optional
     1/4  cup           egg substitute
   4                    egg whites

Preparation:

Mix all ingredients together except egg whites. Beat egg whites until stiff and fold into batter. Cook pancakes in nonstick skillet or skillet sprayed with nonstick vegetable cooking spray until brown on both sides and cooked inside. They take longer than plain flour pancakes. Serve with fruit sauce, maple syrup, or preserves over cottage cheese or yogurt.