[Mood Tip: Saturated fats and trans fats in commercial snack foods and processed vegetable oils, such as margarine or shortening are not needed by the body and at amounts greater than 5 to 10 percent of total calories contribute to memory loss, heart disease, and elevated blood cholesterol levels. That’s why all our recipes in this cookbook use extra-lean meats, fat-free dairy products, and very little margarine.]

Meatloaf is a classic comfort food, but often is very high in saturated fat and calories. Not this time! Shaped into individual loaves, this dish is lower in fat (by 47 percent), lower in cholesterol (by more than half), and lower in calories (by 25 percent) than traditional meatloaf, yet is moist and tender, with a flavor punch from the fresh thyme and other classic ingredients. You also can shape the meat into one large traditional loaf, then use leftovers for sandwiches later in the week. Baking on a cookie sheet allows a crunchy coating to form all the way around the loaves.

Ingredients:

cooking spray

1 teaspoon olive oil

1/2 cup onions, diced

1/2 cup red bell pepper, diced

2 cloves garlic, minced

1 pound extra-lean ground beef (7 percent or less fat by weight)

1/4 cup catsup

1 teaspoon Dijon mustard

1 teaspoon Worcestershire sauce

1/3 cup breadcrumbs

1/3 cup liquid egg substitute (equivalent of 1 1/2 whole eggs)

1/2 teaspoon salt

1/4 teaspoon fresh-ground black pepper

1 tablespoon fresh thyme leaves

1/4 cup fresh parsley, chopped

Directions:

Preheat oven to 350 degrees. Spray a cookie sheet with cooking spray.

1) In a medium, nonstick skillet, heat oil over medium heat. Add onions, red pepper, and garlic and saute for 4 minutes, or until onion is transparent. Remove from heat and cool slightly.

2) In a large mixing bowl, combine all remaining ingredients and add onion mixture. Mix, preferably with hands, until ingredients are thoroughly combined. Don’t over-mash meat.

3) Divide loaf mixture into four even batches and form into small, oval loaves. Place on sprayed cookie sheet and bake for 25 to 30 minutes, or until meat thermometer reads 160 degrees.

4) Remove from oven and let sit for 5 minutes to allow juices to redistribute. Makes 4 servings.

Nutritional Analysis per serving: 317 Calories; 45 percent fat (16 grams); 5 grams saturated fat; 37 percent protein; 18 percent carbohydrate; 1.4 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

[Food Tip: A dollop of chutney – cranberry, mango, apricot, or other fruits – is a delicious compliment to chicken, fish, lamb, or veal. Chutney has an intense flavor, so you don’t need as much as you would with milder sauces.]

This dish takes 15 minutes to prepare (not counting the rice), yet is delicious. Use pre-cooked shrimp when in a hurry, or peeled, raw shrimp when you have an extra 5 minutes. Experiment with other additions, such as sliced green onions, and chopped apple, or substitute dried cranberries for the raisins.

Ingredients:

2 teaspoons olive oil

2/3 cup onion, chopped

1/2 cup red bell pepper, chopped

1 1/2 tablespoons all-purpose flour

1 rounded tablespoon fresh ginger, peeled and minced

1 tablespoon curry powder

1 pound pre-cooked, shelled medium-size shrimp

1 1/2 cups fat-free chicken broth

1/3 cup Major Grey chutney

2 rounded tablespoons raisins

salt to taste

4 cups cooked jasmine rice

2 tablespoons dried coconut

Directions:

1) Heat oil in a large, nonstick skillet. Add onion and red pepper and cook over medium heat for 4 minutes, or until onion is transparent.

2) Stir in flour, ginger, and curry. If adding raw shrimp, add them now and cook for 3 minutes, stirring frequently, until shrimp turn pink. If adding cooked shrimp, wait and add shrimp in step 3.

3) Add broth, bring to boil, and cook until sauce thickens, stirring constantly. Add cooked shrimp if you have not already added shrimp in step 2, chutney, and raisins. Salt to taste. Cook over medium heat for another 2 minutes to allow all ingredients to heat through. Serve over jasmine rice and sprinkle with coconut. Makes 4 servings.

Nutritional Analysis per serving: 503 Calories; 10 percent fat (5.8 grams); 2 grams saturated fat; 27 percent protein; 63 percent carbohydrate; 3 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Low-fat and nutrient-packed with all the flavor of the traditional comfort food, this chicken pot pie is a one-dish meal or can be served with a tossed salad. It also makes great left-overs later in the week.

Ingredients:

Crust/Topping:

1 cup low-fat biscuit mix

1/4 cup toasted wheat germ

1/2 cup + 3 tablespoons nonfat milk

cooking spray

1 cup celery, diced (approximately 3 1/2 stalks)

1/2 cup onions, diced

2 cups carrots, peeled and diced (approximately 3 carrots)

2 cloves garlic, minced

3 1/2 cups fat-free chicken broth

1 1/2 pounds skinless, boneless chicken breast

1 medium potato, peeled and diced

5 teaspoons cornstarch

1 cup fat-free half & half

1 cup frozen green peas

1/4 cup fresh parsley, finely chopped

1 tablespoon fresh thyme leaves

salt and pepper to taste

Directions:

Preheat oven to 375 degrees. Cooking spray a 9″X9″ baking dish.

1) In a medium bowl, mix biscuit mix and wheat germ. Add milk and blend thoroughly. Set aside.

2) In a large, nonstick skillet sprayed with cooking spray, cook celery, onions, carrots, and garlic over medium heat until onion is translucent, approximately 4 minutes.

3) Add 3 cups of the broth and chicken. Bring to boil, reduce heat to simmer and cook uncovered until chicken is barely done, turning chicken once, approximately 8 minutes a side. Remove chicken and set aside.

4) Add potatoes to broth and cook uncovered until tender, approximately 10 minutes.

5) Blend cornstarch with remaining 1 /2 cup chicken broth and half & half. Add to chicken broth and potato mixture, bring to boil, stirring constantly, until mixture thickens. (If mixture is too thick, add a tablespoon or two of chicken broth.) Remove pan from stove.

6) Cut chicken into bite-sized pieces and add to pan. Mix in peas, parsley, and thyme. Season with salt and pepper.

7) Pour mixture into baking dish, top evenly with biscuit mixture. Bake until golden brown and juices bubble, approximately 35 minutes. Makes 6 generous servings.

Nutritional Analysis per serving: 318 Calories; 13 percent fat (4.5 grams); 1 gram saturated fat; 45 percent protein; 42 percent carbohydrate; 4.3 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Chicken braised, then simmered in a savory well-seasoned tomato sauce is a complete meal when served with Creamy Comfort-Food Mashed Potatoes and Green Beans with Toasted Slivered Almonds.

Ingredients:

4 chicken breasts, boneless-skinless (approximately 1 pound total)

1/2 cup liquid egg substitute (equivalent of 2 whole eggs)

1/3 cup low-fat Parmesan cheese, grated

1/2 cup bread crumbs

1 tablespoon olive oil

1/4 cup shallots, chopped

2 carrots, peeled and chopped

2 cloves garlic, minced

1 (28-ounce) can tomatoes, chopped

2 tablespoons balsamic vinegar

2 tablespoons honey

1 teaspoon each: dried basil, marjoram, and oregano

1/2 cup low-fat mozzarella cheese, grated

Directions:

1) Clean and pat dry chicken breasts. Lay chicken breasts between wax paper, flatten to1-inch thick. (Use a rolling pin or mallet) Set aside.

2) In a medium bowl, beat egg substitute. Set aside.

3) Mix together Parmesan cheese and bread crumbs. Place on a flat plate.

4) Dip chicken in eggs, then into Parmesan cheese mixture.

5) In a Dutch oven or heavy skillet, heat olive oil over medium-high heat. Add chicken breasts and cook until brown on each side, about 5 minutes per side. Remove chicken from skillet, keep warm.

6) In same skillet over medium-high heat, add shallots, carrots, and garlic. Cook for 5 minutes, stirring frequently. (May  need to add water or a little chicken broth if vegetables stick.)

7) Add tomatoes, balsamic vinegar, honey and seasonings. Cook for 10 minutes.

8) Return chicken to pan and cover. Simmer on medium-low heat, for 30 minutes, or until chicken is no longer pink in center. In the last few minutes of cooking, sprinkle with Mozzarella cheese, cover skillet until cheese is melted, then serve hot. Makes 4 servings.

Nutritional Analysis per serving: 404 Calories; 26 percent fat (11.7 grams); 4.4 grams saturated fat; 41 percent protein; 33 percent carbohydrate; 4.4 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Sweet cornbread and spicy chipotle peppers pair up in this low-fat casserole, a great dish for Sunday night supper. Serve with a fresh green salad, tossed with fat-free ranch dressing.

Ingredients:

cooking spray

1 1/4 pounds lean ground turkey breast

1 small yellow onion, diced

1/2 green bell pepper, stemmed, seeded, and diced

2 (14.5-ounce) cans Mexican style stewed tomatoes, diced

3/4 cup water

1/4 cup orange juice (or water)

1 (4-ounce) can diced green chiles

1 tablespoon canned chipotle peppers in adobo sauce, minced

2 teaspoons ground cumin

1 teaspoon ground coriander

1 (14.5-ounce) can cut green beans, drained

1 (15.25-ounce) can yellow corn, drained

1/4 cup fresh cilantro, minced

1 teaspoon Splenda

salt & pepper to taste

1 box (14.5-ounce) fat-free cornbread mix

Directions:

Heat oven to 350 degrees. Spray a 3 to 4 quart casserole with cooking spray. Set aside.

1) In a large, nonstick skillet or Dutch oven over medium-high heat, add turkey, onion, and pepper. Saute for about 12 minutes, stirring frequently to break up turkey into small pieces. Drain any fat.

2) Add tomatoes, water, orange juice, chiles, chipotle peppers, cumin, and coriander. Cover and simmer for 20 minutes, stirring occasionally.

4) Add green beans, corn, cilantro and Splenda. Stir to mix. Salt & pepper to taste. Bring all ingredients to a gentle boil for 5 minutes. Pour into prepared casserole dish.

5) Prepare cornbread as directed on back of package. Spread over meat mixture. Bake uncovered for 30 to 40 minutes, or until cornbread is golden brown and cooked through. Serve hot. Makes 8 servings.

Nutritional Analysis per serving: 389 Calories; 18 percent fat (7.8 grams); 1.9 grams saturated fat; 24 percent protein; 58 percent carbohydrate; 7.6 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

The Asian section of your supermarket is where you’ll find great tasting authentic Tandoori mixes. Not only is this recipe a snap, it has been tested against Jeanette’s famous (well, at least locally) homemade Tandoori yogurt marinade. The Tandoori mix packed more authentic Indian flavor and took less time to prepare! Serve with Glazed Carrots and Sunshine Rice with Basil and Parmesan or wild rice.

Ingredients:

1/2 cup Tandoori mix for chicken (comes in a 9.5-ounce jar)

3/4 cup plain, nonfat yogurt

4 tablespoons fresh lemon juice

1 tablespoon fresh ginger, peeled and minced

4 boneless, skinless chicken breasts (approximately 4 ounces each)

lemon slices

Directions:

1) In a large bowl, combine Tandoori mix, yogurt, lemon juice, and ginger.

2) Pierce chicken breasts several times each with a fork. Add chicken to marinade. Toss to coat well.

3) Place chicken and marinade in a large zip-lock plastic bag. Squeeze out any air. Turn to distribute marinade and place on a plate. Chill in the refrigerator for up to 24 hours.

4) Remove chicken from refrigerator 20 minutes before baking to allow meat to reach room temperature.

5) Preheat oven to 375 degrees. Spread chicken on a large, flat baking sheet. Bake uncovered for 45 minutes, or until chicken is no longer pink. Garnish with lemon slices. Makes 4 servings.

Nutritional Analysis per serving: 187 Calories; 9 percent fat (1.9 grams); < 0.5 gram saturated fat; 67 percent protein; 24 percent carbohydrate; 1.5 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

[Mood Tip: Even though the pork is lean and this recipe has little added fat, the total percentage of fat calories and grams is high, as is the saturated fat. To keep this recipe within the Feeling Good Diet guidelines, keep the portion small and serve with lots of vegetables.] To make this a great-tasting low-fat vegetarian casserole, simply omit the pork and increase the chopped spinach to four cups.

Ingredients:

2 teaspoons olive oil

2 pounds boneless pork loin chops, trimmed

1 small yellow onion, diced

2 stalks celery, diced

2 carrots, peeled and diced

1 (10.75-ounce) can cream of mushroom soup (98 percent fat-free, low sodium)

1/2 cup fat-free chicken broth

1 cup fat-free half & half

1/3 cup cooking sherry

zest and juice of one small orange

1 teaspoon each of dried thyme, marjoram, and sage

cooking spray

1 (6-ounce) box long grain wild rice mix

2 cups fresh spinach, chopped

1/4 cup low-fat Parmesan cheese, grated

Directions:

Preheat oven to 350 degrees.

1) In a large skillet or Dutch oven, heat olive oil over medium-high heat. Add pork loin chops, brown on both sides (about 2 minutes per side). Remove from heat. Set pork aside.

2) In same skillet, add onion, celery, and carrots. Saute until soft, about 5 to 7 minutes. (Add water or chicken broth if vegetables start to stick). Set aside.

3) In a medium bowl, mix together cream of mushroom soup, chicken broth, half & half, sherry, orange zest and juice,  and spices. Mix well. Set aside.

4) Spray a 3- to 4-quart casserole pan with cooking spray. Add one box of wild rice and seasoning package. Spread to cover bottom of casserole dish. Spoon sauteed vegetables over rice mixture. Pour half of soup mixture evenly over rice/vegetable mix. Cut each pork loin in half. Place pieces on top of soup mixture. Add remaining soup mixture to cover pork. Top with chopped spinach. Gently press spinach into soup mixture. Sprinkle with Parmesan cheese. Cover casserole. Bake for 45 minutes (or until rice is tender). Remove from oven. Let rest for 10 minutes to allow rice to completely soak up remaining juices, then serve. Makes 8 servings.

Nutritional Analysis per serving: 372 Calories; 35 percent fat (14 grams); 4.1 grams saturated fat; 34 percent protein; 31 percent carbohydrate; 2 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

[Food Tip: Mayonnaise is a great base for yummy flavors. Get creative and try these variations on sandwiches. To 1/2 cup fat-free mayo add: 1 tablespoon chopped chipotle pepper in adobe sauce and 1 teaspoon lime juice (Chipotle Mayo); 2 teaspoons curry powder and 1 teaspoon honey (Curry Mayo); 1 tablespoon minced fresh ginger, 1 tablespoon minced scallions, 1 teaspoon rice wine vinegar, 1 teaspoon soy sauce, 1 teaspoon sesame oil, 1/2 teaspoon Dijon mustard, and 1/2 teaspoon honey (Sesame Ginger Mayo); or 1 mashed clove garlic, 1 chopped roasted red bell pepper, 1 teaspoon tomato paste, 1/2 teaspoon lemon juice, and a dash of cumin (Roasted Red Pepper Mayo).]

Use leftover roast chicken to make these simple and tasty pita sandwiches.

Ingredients:

1 cup leftover roasted chicken breast, skinned and diced

1/3 cup red bell pepper, diced

3 tablespoons green onion, diced

2 tablespoons mayonnaise

2 tablespoons fat-free mayonnaise

1/4 teaspoon dill

salt and pepper to taste

2 whole wheat pita breads

leaf lettuce

Directions:

1) In a medium bowl, thoroughly mix first 7 ingredients (through salt/pepper).

2) Cut pita breads in half. Divide chicken salad into four equal parts and stuff the four halves with the salad. Stuff pita with lettuce and serve. Makes 4 servings.

Nutritional Analysis per serving: 295 Calories; 30 percent fat (9.8 grams); 2 grams saturated fat; 49 percent protein; 21 percent carbohydrate; 2.1 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

A light and healthy lunch option using low-fat yogurt and fresh mint.

Ingredients:

Minted Lamb:

1/2 pound ground lamb

1/2 cup onion, finely chopped

1 apple, peeled, seeded, and diced

3 tablespoons fresh mint, minced

1/2 teaspoon ground cinnamon

1/8 teaspoon ground nutmeg

1/2 teaspoon salt

2 tablespoons balsamic vinegar

3 whole wheat pita breads, sliced in half

Dressing:

1/4 cup plain, nonfat yogurt

2 teaspoons honey

Directions:

1) In a non-stick skillet, over medium-high heat, cook lamb for 5 minutes, or until no longer pink, stirring frequently to break into small pieces. Drain lamb and place in a large bowl. Set aside.

2) In same skillet, add onion and saute until translucent, about 3 to 4 minutes. Add apple and saute for 2 minutes. Remove from heat. Place in bowl with lamb.

3) Add remaining ingredients, except pita bread, to lamb mixture. Mix well.

4) In a small bowl, mix yogurt and honey. Set aside.

5) Spoon lamb mixture into pita pockets. Dollop with honey yogurt dressing. Makes 6 pocket sandwiches.

Nutritional Analysis per pocket sandwich: 196 Calories; 37 percent fat (8 grams); 3 grams saturated fat; 23 percent protein; 40 percent carbohydrate; 2.4 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

[Food Tip: You probably never will use an entire can of chipotle peppers at one meal.  After opening a can, freeze the remaining peppers in individual freezer bags for later use. ]

A wonderful twist on the classic grilled cheese and a great way to sneak extra vegetables into your day (one sandwich supplies two servings of vegetables!). Roast the peppers a head of time and this sandwich takes only 12 minutes from start to finish. You also can freeze these sandwiches once cooked, then microwave to reheat. If you can’t find sun-dried tomato paste at your grocery store, increase the tomato paste to 3 tablespoons instead. You can substitute tart apple slices for the tomato for a crunchy, sweet flavor.

Ingredients:

1 tablespoon sun-dried tomato paste

2 tablespoons tomato paste

1 teaspoon canned chipotle pepper, diced

2 teaspoons honey

6 slices French or sourdough bread

6 ounces low-fat cheddar cheese, grated

3 firm medium tomatoes, sliced thin

3 thin slices red onion

1 yellow pepper, seeded, sliced into 6 slices and roasted*

1/2 cup cilantro, chopped

cooking spray

Directions:

Heat nonstick skillet or griddle.

1) Blend pastes, chilies, and honey. Spread 1 tablespoon mixture on one side of all 6 slices of bread.

2) Divide half of cheese equally and place on 3 slices of bread, paste-side up. Top with tomatoes, red onion, roasted yellow pepper, cilantro, and second half of cheese. Top with remaining 3 slices of bread, paste side inwards.

3) Spray skillet/griddle with cooking spray and arrange 3 sandwiches. Cook until each side of bread is golden brown, approximately 5 minutes per side. Serve warm.

* To roast yellow peppers, place on cookie sheet sprayed with cooking spray. Bake at 425 degrees turning occasionally, until skin begins to bubble and turn brown in places. Peppers should be tender, but still firm, approximately 15 minutes. Makes 3 sandwiches.

Nutritional Analysis per sandwich: 312 Calories; 18 percent fat (6 grams); 3 grams saturated fat; 26 percent protein; 56 percent carbohydrate; 4 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Make this bagel sandwich for lunch, a light dinner, or an afternoon snack for the kids. It also makes a great appetizer. Slice into quarters, pierce with a toothpick to pile high on a plate for individual nibbles.

Ingredients:

4 whole wheat bagels, halved

4 tablespoons fat-free cream cheese

4 thick slices of tomato

1/2 cucumber, thinly sliced

4 thin slices red onion

1 cup alfalfa sprouts

Directions:

1) Spread 1 tablespoon cream cheese on 4 bagel halves. Top cream cheese with the remaining vegetables. Cover with the remaining bagel halves.

2) Slice each bagel into quarters. (May need to use a toothpick to hold in place). Serve on a plate. Makes 4 servings or 8 half servings.

Nutritional Analysis per full sandwich: 186 Calories; 5 percent fat (1 gram); 0 gram saturated fat; 22 percent protein; 73 percent carbohydrate; 6.6 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take our on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of our knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

[Food Tip: Hoisin sauce, a sweet-and-spicy Asian condiment made with soybeans, spices, and garlic, can be found in the Asian section of your grocery store. ]

Flavor for few calories, these wraps are good alone or served with steamed rice. Skip the lettuce and wrap the prawn mixture into rice sheets for a quick spring roll.

Ingredients:

1/2 pound medium-size prawns, peeled and deveined

2 teaspoons sesame oil

3 cloves garlic, chopped

2 tablespoons fresh ginger, peeled and diced

1/4 cup green onions, chopped

1 large red bell pepper, stemmed, seeded, and diced

1/4 pound asparagus, trimmed and diced

2 teaspoons soy sauce

1 head butter lettuce, washed and dried

1/4 cup hoisin sauce

Directions:

1) Chop prawns into small pieces. Set aside.

2) Heat oil in a large, nonstick skillet over medium-high heat. Add garlic, ginger, and green onions and toss in oil. Add peppers and asparagus and continue to stir-fry for 3 minutes. Add prawns and soy sauce and stir for 2 minutes, or until shrimp turn pink. Remove from heat.

3) Transfer prawn mixture to medium-size serving bowl. Place bowl in the middle of large platter and arrange lettuce leaves around the bowl. Serve with hoisin sauce. To eat, spread a little hoisin sauce on lettuce leaf, place a spoonful of prawn mixture on top, wrap lettuce leaf around, and eat with fingers. Makes 4 servings.

Nutritional Analysis per serving: 117 Calories; 29 percent fat (3.7 grams); < 1 gram saturated fat; 46 percent protein; 26 percent carbohydrate; 1.6 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

[Mood Tip: People who regularly eat fish show less loss of mental function as they age compared to people who eat more vegetable oils and fried foods during their lives, according to a study from the National Institute of Public Health in The Netherlands.]

This tasty sandwich is quick to make and loaded with omega-3 fats, B vitamins; vitamins A, E, and C; and most minerals. Use leftover salmon from last night’s dinner and you save even more time! Serve with a Mango Lemon Daiquiri and you’ve met just about  all your vitamin and mineral needs (except calcium and iron) for the entire day!

Ingredients:

cooking spray

2 teaspoons hoisin sauce

1 teaspoon soy sauce

1/4 teaspoon toasted sesame oil

1 teaspoon fresh ginger, peeled and grated

pinch red pepper flakes

4 ounces salmon fillet, skin removed

1 teaspoon sesame seeds

salt and pepper to taste

2 slices sourdough bread

1 tablespoon red onion, thinly sliced

1 plum tomato, sliced

1/2 cup spinach leaves, washed, stemmed, and patted dry

Directions:

1) Mix hoisin sauce, soy sauce, sesame oil, ginger, and red pepper flakes in a small bowl. Set aside.

2) Sprinkle salmon fillet with sesame seeds, salt, and pepper. Place in sprayed skillet, cover, and saute over medium heat until fish is cooked through, approximately 3 to 4 minutes per side, depending on thickness of fish.

3) Spread hoisin mixture evenly on one side of both slices of bread. Top with salmon, onion, tomato, and spinach. Top with other slice of bread, press down gently, and slice diagonally in half. Makes 1 sandwich.

Nutritional Analysis: 417 Calories; 36 percent fat (16.8 grams); 3.7 grams saturated fat; 29 percent protein; 35 percent carbohydrate; 4.2 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

This pizza goes especially well with Baby Greens and Orange Salad with Pecans and
Celery Seed Dressing.

Ingredients:

1 (10-ounce) container light Alfredo sauce

1 (6.5-ounce) can chopped clams, drained

2 cloves garlic, minced

1 cup fresh spinach, finely chopped

2 tablespoons low-fat Parmesan cheese, grated

1 tablespoon cooking sherry

1 (14-ounce) pre-made pizza crust (such as Boboli)

1/2 cup low-fat mozzarella cheese, shredded

1 cup tomatoes, diced

Directions:

Preheat oven to 425 degrees.

1) In a medium bowl, combine 2/3 cup light Alfredo sauce (save the rest for another pizza or other use), clams, garlic, spinach, Parmesan cheese, and cooking sherry. Stir to mix.

2) Pour sauce on pizza crust, spreading evenly and leaving a 1 1/2 inch border around crust. Sprinkle with mozzarella cheese, then tomatoes.

3) Place pizza on a flat baking sheet and bake for 20 minutes, or until center is bubbly hot and crust edges are golden brown. Remove from oven. Let rest several minutes. Slice into 8 wedges, and serve. Makes 8 servings.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.