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[Mood Tip: Cooked carrots have 34 percent more phenolics, an antioxidant that helps protect the brain from cell damage, than raw carrots. Heating partially breaks down the plant’s cell walls, releasing more of these healing phenolic

A delicious, crusty vegetable side dish or vegetarian entree. Serve with your favorite pasta and Low-Fat Caesar Salad for a complete meal. Ingredients: cooking spray 1 medium eggplant (about pound), peeled, cut into 1 ½-inch-thick

Simple and delicious, these vegetables go well with grilled chicken or salmon. Feel free to replace one of the listed vegetables with another, such as zucchini, sweet potato, asparagus, or carrot strips. Keep in mind grilling time

[Food Tip: If you should overcook the broccoli by mistake, just make it a pureed side dish. Add the broccoli to your food processor, add some fat-free half & half, and blend until smooth. Sprinkle with reduced-fat Parmesan cheese.]

Surprising how well the flavors of sweet blueberries and tart lime work when combined for a refreshing, not-too-sweet beverage. Ingredients: 1 (12-ounce) can frozen limeade 3 cups cold water 1 1/2 cups blueberries, frozen zest of

[Food Tip: Essential oils are what give herbs their flavors and aromas. These oils evaporate when herbs are exposed to air and heat, which is why some herbs are much more flavorful when used fresh, including basil, chervil, parsley,

These moist, cake-like brownies are quick and easy to prepare, yet have no added fat.   Ingredients: cooking spray 1 (1 pound, 3.8-ounce) box Fudge Brownie Mix 1/4 cup prune-plum filling 1/3 cup warm water 1/4 cup fat-free sour

To save time in the morning, prepare the scone cake the day before. Just reheat a slice or two in the microwave! For the best mix of carbohydrate and protein, slice scones in half like a sandwich and spread with peanut butter or

[Mood Tip: Beans are an excellent source of iron, supplying 3.6 milligrams for every cup. A deficiency of this mineral contributes to shortened attention span, lowered IQ and intelligence, lack of motivation, poor hand-eye coordination,

A spicy, low-fat snack packed with complex carbohydrates, this dip is great for a party or an early afternoon snack. Ingredients: 3 cups from recipe for Black Beans with Cumin and Chipotle Peppers 1 teaspoon lemon juice 1 package

Toasting walnuts intensifies the flavor, so you use less in recipes. Toasted wheat germ has a natural nutty flavor and, when combined with currants, gives a sweet, rich taste. Ingredients: 2 tablespoons walnuts, chopped 2 tablespoons

[Mood Tip: Avocados are high in fat, but the fat is heart- and body-friendly monounsaturated fat. Research shows that including some of these fats in the diet (from nuts, seeds, olives, or avocados) helps with weight loss, possibly

Tangy, crispy, and easy to make, this Asian-inspired cucumber salad is a beautiful array of shredded colors that delicately float around thinly sliced cucumbers in a light rice vinegar dressing. Perfect for any meal. Ingredients:

The buffet isn’t complete without a few good dips. This one is fat-free, yet tastes just like full-fat. Serve with raw vegetables, whole grain crackers, or whole wheat pita triangles. Ingredients: 1 (14-ounce) can water-packed

[Food Tip: A comfort food lunch for kids and adults that has been prized in American culture for decades because it is both inexpensive and nourishing. The origin of the Sloppy Joe might be Sioux City, Iowa where the “loose-meat

[Food Tip: A bonanza of soluble fiber, black beans help keep blood sugar levels on an even keel, staving off hunger and helping to maintain energy levels throughout the day.] Move over traditional red bean chili, black beans are

These burritos are great for lunch and snacks, or freeze for later use. Ingredients: 1 recipe for Black Beans with Cumin and Chipotle Peppers 10  8-inch whole wheat tortillas, warmed 2 cups reduced-fat Monterrey or cheddar cheese,

This appetizer makes a lovely display and can be assembled ahead of time or served in individual bowls so that guests prepare their own portions (prepare a few samples before hand so guests have a sample to copy). Each wrap has

This chutney is so good you’ll want to eat it plain! It also tastes good as a topping for grilled chicken breast or any other firm, white fish, such as bass or shark. Make extra and keep in the refrigerator for up to one week

Ingredients 12 beets / Red or Golden or Mixed! 3 tablespoons Olive Oil 1 1/2 teaspoons fresh thyme leaves, minced 2 teaspoons salt 1 teaspoon freshly ground black pepper 2 tablespoon Balsamic vinegar Juice of 1 large orange or other

Most commonly referred to as vitamin D, this hormone can act as one of your biggest advocates in maintaining and improving optimum health. Its estimated that over one billion people worldwide are vitamin D deficient (1).  This