For a change of pace, try this quick and yummy lunch. For a special occasion, serve with Pecan, Tart Apple, and Dried Cherry Salad.

Ingredients:

2 whole wheat bagels, sliced in half and lightly toasted.

2 ounces brie cheese, thinly sliced

4 strawberries, chopped

4 teaspoons honey

2 teaspoons silvered almonds

Directions:

Preheat oven to broil

1) Arrange slices of brie evenly on toasted bagel halves. Top with strawberries, drizzle with honey, and sprinkle with almonds.

2) Place on a baking sheet. Broil until brie starts to melt, watch closely. Serve hot. Makes four 1/2-bagel servings.

Nutritional Analysis per serving: 158 Calories; 28 percent fat (5 grams); 2.6 grams saturated fat; 15 percent protein; 57 percent carbohydrate; 3.7 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.

For variety, use a combination of exotic mushrooms that are available at many supermarkets, such as shiitake, portabello, or crimini. Using fresh herbs instead of dried herbs enhances this soup’s earthy flavor.

Ingredients:

2 tablespoons olive oil

1 large yellow onion, chopped

2 stalks celery, chopped

1/2 cup carrots, peeled and chopped

5 cups fresh mushrooms, cleaned, stemmed, and sliced

3 tablespoons all-purpose flour

5 cups fat-free chicken broth

2 cups cooked wild rice

1 cup fat-free half & half

1 tablespoon Marsala cooking wine

1 tablespoon fresh marjoram leaves

1 tablespoon fresh sage, finely chopped

1 tablespoon fresh thyme leaves

salt and pepper to taste

Directions:

1) In a large sauce pan or Dutch oven, heat olive oil over medium-high heat. Add onion, celery, and carrots and cook for 5 minutes. Add mushrooms, cook 2 more minutes.  (Add a little chicken broth if vegetables stick to pan).

2) Sprinkle flour over vegetables, stir well to combine. Add chicken broth, cook and stir until mixture thickens, about 1 to 2 minutes.

3) Add wild rice, half & half, Marsala, and herbs. Reduce heat to low, continue to cook for 5 minutes.  Season with salt and pepper to taste. Garnish with a sprinkle of fresh herbs and serve hot. Makes 8 servings.

Nutritional Analysis per serving: 153 Calories; 26 percent fat (4.4 grams); < 1 gram saturated fat; 17 percent protein; 57 percent carbohydrate; 4.6 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.

[Food Tip: Flan is the dessert of Spain and Latin America, although also a favorite in France, where it is called creme caramel. Flan is a stiff egg custard baked in a mold with caramel sauce on the bottom. When served, it is turned upside down so the caramel sauce drizzles from the top and down the sides.]

This homemade creamy, yet light, custard has a hint of orange. It is the queen of simple with only four ingredients and no baking. Chill thoroughly before serving.

Ingredients:

2 (3-ounce) packages Jello-Flan (Spanish style custard)

zest of 1 orange

3 cups fat-free half & half

1 cup fat-free condensed milk

light whipped cream for garnish

Directions:

1) Pour both packets of caramel sauce (from Jello-Flan) into a 9 inch non-stick cake pan. Rotate pan to help evenly distribute caramel to cover pan bottom. (Will not completely cover at this point). Sprinkle orange zest evenly over caramel sauce. Set aside.

2) In a medium saucepan, whisk together 2 packages of dry flan ingredients, half & half, and condensed milk. Bring mixture to a boil over medium heat, stirring constantly. (Liquid will be thin). Remove from heat. Pour hot mixture carefully over caramel. Refrigerate over night.

3) To serve, run a knife between flan and pan edge. Invert cake pan on a flat cake dish. Hold tightly together. Flan will slip off on to dish. Cut into 8 wedges, use a pie server to transfer to plates. Garnish each slice with light whipped cream, if desired. Makes 8 servings.

Nutritional Analysis per serving: 245 Calories; < 1 percent fat (< 0.5 gram); 0 gram saturated fat; 10 percent protein; 90 percent carbohydrate; 0 gram 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 cake is incredibly moist with lots of lemony flavor, yet low in fat and calories. It’s also quick and easy to prepare.

Ingredients:

cooking spray

1 (1 pound, 2.25 ounce) box reduced-fat lemon cake mix

1 1/4 cups water

1/3 cup fat-free sour cream

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

Zest of one lemon

2/3 cup red raspberry filling (Solo brand comes in 12-ounce cans)

1 tablespoon powered sugar

Directions:

Preheat oven to 350 degrees. Spray a 12-cup bundt cake pan with cooking spray. Set aside.

1) In a large bowl, add cake mix, water, sour cream, egg substitute, and lemon zest. Beat on low speed of mixer for 30 seconds, then on medium speed for 2 minutes.

2) Pour one third of batter in prepared bundt cake pan. Dollop raspberry filling in center of batter. Pour the remaining batter over the raspberry filling. Spread evenly.

3) Bake for 40 to 45 minutes, or until tooth pick inserted comes out clean. Don’t over bake.

4) Cool cake for 20 minutes in pan. Invert cake onto a serving plate. When cool, sprinkle with powered sugar. Makes 16 servings.

Nutritional Analysis per serving: 186 Calories; 18 percent fat (3.7 grams); < 1 gram saturated fat; 6 percent protein; 76 percent carbohydrate; 0.5 gram 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 custard-like dessert with French origins, clafouti is a simple dessert that combines an easy batter with fresh fruit. ]

Traditionally resembling a thin pancake, this low-fat version of the original is a deep-dish version laced with a bit of rum flavoring. It also is good with sliced apples or pitted cherries. Serve warm or at room temperature, or freeze in individual servings and warm quickly in the microwave for a quick treat later in the week. You can cut an additional 40 calories by using Splenda instead of sugar.

Ingredients:

cooking spray

1 tablespoon butter

4 large Anjou pears, peeled, seeded, and sliced thin

1 cup liquid egg substitute (equivalent of 4 whole eggs)

1/2 cup nonfat milk

1/2 cup fat-free half & half

1/2 cup sugar (or Splenda)

3 tablespoons all-purpose flour

1 teaspoon lemon peel, finely grated

1 teaspoon vanilla extract

1 1/2 teaspoons rum extract

1/4 teaspoon salt

Directions:

Preheat oven to 325 degrees. Cooking spray a 9-inch deep-dish pie pan.

1) In a large, nonstick skillet, heat butter over medium-high heat. Add pears and saute until somewhat tender and slightly golden, approximately 10 minutes. Set aside to cool slightly.

2) In a blender, add remaining ingredients and blend until smooth.

3) Arrange pears evenly in pie pan. Pour batter over the top. Place pan on a cookie sheet to catch any spills and bake for 1 hour, or until clafouti has set and begun to brown on top. Serve warm or at room temperature. Makes 10 servings.

Nutritional Analysis per serving: 140 Calories; 15 percent fat (2.3 grams); < 1 gram saturated fat; 12 percent protein; 73 percent carbohydrate; 2.6 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.