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[Food Tip: Are fresh vegetables more nutritious than canned or frozen? It depends on how fresh is fresh. Fresh tastes best, but if your produce was picked before ripe, held in storage, transported over long distances, and displayed

[Mood Tip: Cook stews in cast-iron pots and the iron leeches out of the pot and into the food, significantly increasing the iron content of the meal. This is especially true for foods with a tomato base, such as this beef stew.]

Refreshing, crisp, and colorful, this rice salad is flavored with tropical fruit. The healthy dressing is delicious with almost any rice salad. Look for the prepackaged tropical dried fruit medley in the baking section of your local

Homemade hummus is easy to make and takes only seconds in a food processor. The result is a fresh, tasty hummus with far-better flavor than store-bought versions. Try it for lunch with pita wedges and red bell pepper slices. It

Precooked-ready to eat rolled polenta makes this appetizer easy to prepare. Serve as an hors d’oeuvre or as a light lunch along with a tossed salad. The caponata can be made two days in advanced and stored in the refrigerator.

Spicy, but with a hint of sweetness, the brie in this appetizer adds a creamy mellow finish. The peach chutney gives it a final kick. Ingredients: 1 (8-ounce) loaf of baguette-style French bread 3/4 pound (at least 20) medium-sized

This delectable, attractive appetizer has authentic rich tomato-olive flavor. Creamy goat cheese adds depth and balance to the spicy/sweet base. You can find this slightly upscale tomato sauce (in a jar) with other commercially

Typically this spread contains more than twice the calories and ten times the fat found in this version, yet the pleasure, taste, and texture remain the same. A great appetizer, snack for the kids, or accompaniment to a buffet.

You can find rice paper in the Asian section of many grocery stores or at your local Asian market. The preparation takes a bit of time, but assembling these rolls is a snap, once you get the hang of rolling the delicate rice paper

This spread can be used on turkey sandwiches or chicken quesadillas, as a topping to fat-free cream cheese with whole-grain crackers, or as an accompaniment to roast pork, turkey, or chicken. Ingredients: 1/2 cup tart apple (Granny

[Food Tip: Add too much chili pepper to your food? Drink a glass of milk or ice water along with the spicy meal to cut the burn. Fat-free frozen yogurt is a great dessert to accompany a spicy-hot dish, too.] If you like a spicy

Prepare yourself for a real treat if you haven’t discovered this traditional Mexican soup.   This soup screams with authentic flavor and the aroma is to die for. Simple and quick to make. For a vegetarian meal, leave out the

[Food Tip: Fennel is an aromatic herb similar in looks to dill. Both the root and the leaves have a mild licorice flavor. Fennel dates back to the ancient Green and Roman days and was thought in Rome to aid with weight loss.] This

It’s time to get out those favorite soup bowls, light the candles, and prepare a simple mixed green salad to accompany this meal. Ingredients: cooking spray 1/4 cup pecans, chopped 1 teaspoon margarine or butter 1 medium sweet

[Mood Tip: Seafood chowders are an excellent source of the antioxidant selenium, as well as calcium, vitamin D, and vitamin B12, nutrients that aid in brain function and mood regulation. For example, a study from the National Institute

Spinach adds to the freshness of this hearty main-course Italian soup. For a twist, chop all ingredients small to compliment the rice-shaped pasta. Experiment with different ingredients or if you like more or less of an ingredient.

[Food Tip: Gumbo, a Southern regional dish, is a thick stew with a spicy Creole tomato base that typically includes fish, foul, sausage, or a combination of the three. Okra, a vegetable often used in gumbos due to its delicate flavor

[Food Tip: Fagioli is a classic Italian soup made up of pasta, beans, and vegetables] Serve with a crisp green salad. Ingredients: 1 tablespoon olive oil 1/2 cup sweet yellow onion, chopped 1/2 cup carrot, finely chopped 1/2 cup

This one-dish stews is best garnished with chopped pineapple, sliced green onions, and chopped fresh cilantro. Serve with hot sauce, if desired. Ingredients: 1 tablespoon olive oil 2 tablespoons fresh ginger, peeled and minced 4

[Food Tip: What are called yams in this country are really just a pale version of the redder sweet potatoes. True yams are much drier in texture, starchier, and scalier in appearance and are found only in ethnic or specialty markets.

Packed with folic acid, vitamin C, beta carotene, iron, and fiber, Swiss chard is one of the most nutritious vegetables there is!  This recipe is simple and goes well with any Italian dish. Leftovers can be whipped into mashed