[Mood Tip: This recipe is calcium-rich (314 milligrams/serving). Studies show that women who consume ample amounts of calcium reduce symptoms of premenstrual syndrome (PMS), such as mood swings, depression, anxiety, anger, breast tenderness food cravings, cramps, and headaches, by 48 percent.]

Whipped mango is like silk in a glass. The rum adds a zing! At 82 percent water and packed with beta carotene, vitamin C, B vitamins, calcium, and magnesium, this is the perfect way to start or end the day!

Ingredients:

1 cup mango, peeled, pitted, and cubed (approximately 1 cup)

1/2 cup pineapple chunks, preferably fresh

1 (6 ounce) tub low-fat banana-flavored yogurt (such as “Banana Cream Pie”)

1 tablespoon fresh lemon juice

1/2 teaspoon vanilla extract

1 teaspoon rum extract

crushed ice (optional)

Directions:

Place all ingredients in a blender and blend on high until smooth. Makes 1 1/2 cups.

Nutritional Analysis: 293 Calories; 8 percent fat (2.6 grams);1.5 grams saturated fat; 12 percent protein; 79 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.

This is a colorful, refreshing, side dish to compliment any meal or snack, and is especially good with salmon, halibut, or grilled chicken. This salsa also can be served as an appetizer or snack with warm whole wheat tortillas.

Ingredients:

3 cups corn, fresh or frozen

2 teaspoons olive oil

1/2 red bell pepper, finely diced

1 jalapeno pepper, seeded and minced

1 small tomato, chopped

juice and grated rind of 1 lime

juice and grated rind of 1 small orange

1/2 teaspoon cumin

1/4 teaspoon salt

1/4 cup fresh cilantro, chopped

Directions:

Preheat oven to 350 degrees.

1) In a medium bowl, toss corn and olive oil.

2) Spread corn on a large baking sheet. Roast for 10 minutes. Let cool.

3) Meanwhile, prepare the remaining ingredients in a medium sized bowl. Add roasted corn. Toss well. Serve immediately or refrigerate for up to two days. Makes 3 cups.

Nutritional Analysis per 1/4 cup serving: 45 Calories; 22 percent fat (1 gram); 0 gram saturated fat; 11 percent protein; 67 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: Tea contains antioxidants, called polyphenols, that protect the brain from damage by free radicals.]

Ingredients:

4 cups water

6 Chai tea bags

1/8 teaspoon ground cardamon

1/8 teaspoon ground cinnamon

3 tablespoons fat-free condensed milk (or 3 tablespoons fat-free half & half and 2 tablespoons honey.)

Directions:

In a medium saucepan, add water, tea bags (cut off string), cardamon, and cinnamon. Over medium-high heat, bring mixture to a boil, reduce heat, and simmer for 1 to 2 minutes. Remove from heat. Whisk in condensed milk. Stir well. Pour into 4 coffee mugs or large tea cups. Serve hot. Makes 4 cups.

Nutritional Analysis per cup: 40 Calories; 0 percent fat (0 gram); 0 gram saturated fat; 4 percent protein; 96 percent carbohydrate; 0 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 tropical smoothie is creamy and cool, just perfect for a quick breakfast or mid-afternoon refreshment. You also get a hefty dose of B vitamins, calcium, vitamin C, and magnesium in this delicious smoothie. And, it’s 57 percent water!

Ingredients:

1 cup pineapple chunks, fresh or canned in juice

1 banana, peeled

1/2 cup low-fat vanilla soymilk

1 teaspoon coconut extract

crushed ice (optional)

Directions:

Place all ingredients in a blender and blend on high until smooth. Makes 1 generous cup.

Nutritional Analysis: 225 Calories; 10 percent fat (2.5 grams); 0 grams saturated fat; 8 percent protein; 82 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.

[Mood Tip: Most people recognize orange juice to be a great source of vitamin C, but this refreshing juice also is one of the best dietary sources of folic acid, a B vitamin that helps curb depression.]

This traditional brunch drink gets an update! “Mimosa” traditionally contains fresh orange juice and Champagne, which in this recipe have been replaced with pureed raspberries, orange juice, and sparkling cider. Topping each drink with a frozen raspberry adds color and festivity. Of course, you always can switch back to champagne instead of apple cider for special occasions.

Ingredients:

1/3 cup frozen raspberries

juice and zest of 1 large orange

3 cups chilled orange juice

1 (25.4-ounce) bottle of nonalcoholic sparkling cider, well chilled.

6 frozen raspberries for garnish

6 chilled wine glasses

Directions:

1) In a blender combine frozen raspberries and juice and zest of orange. Blend until smooth. Pour into a small cup or bowl.

2) To each chilled wine glass, add 2 tablespoons raspberry puree, 1/2 cup orange juice, and 1 /2 cup sparkling cider. Stir to mix. Add 1 frozen raspberry to each glass, serve immediately. Pour any remaining juices or cider evenly into glasses.

This recipe works well using Champagne in place of sparkling cider. Makes 6 servings.

Nutritional Analysis per serving: 71 Calories; 2 percent fat (< 0.5 gram); 0 gram saturated fat; 2 percent protein; 96 percent carbohydrate; 1 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.

Need a little wake-up call in the morning? This morning brew is refreshing and packs a subtle jolt. It takes less than 5 minutes to make, so there’s no excuse for not getting your soy and calcium today!

[Mood Tip: Adding soy-rich foods to the diet improved memory within ten weeks in a group of men and women at King’s College London, U.K, while postmenopausal women who consumed the most soy-based phytoestrogens had the best memory in a study from University Medical Center Utrecht, The Netherlands.]

Ingredients:

3/4 cup vanilla 8^th Continent Soymilk (calcium and vitamin D-fortified)

1/4 cup chocolate 8^th Continent Soymilk (calcium and vitamin D-fortified)

1 scoop OR 1/4 cup fat-free vanilla frozen yogurt

1 to 1 1/2 teaspoons coffee crystals (or use decaffeinated coffee crystals)

Directions:

Place all ingredients in blender. Whip until smooth and crystals have dissolved, about 1 minute. Makes 1 serving (one generous cup).

Nutritional Analysis: 142 Calories; 18 percent fat (2.8 grams); <1 gram saturated fat; 26 percent protein; 56 percent carbohydrate; 0.5 gram fiber, 38-57mg caffeine if use caffeinated coffee.

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: Milk is rich in an amino acid called tryptophan that is the building block for serotonin, the nerve chemical that aids sleep. However, milk is also rich in protein, which blocks the serotonin effect. Don’t despair, many people still swear that a warm cup of milk at night helps them sleep, probably because it is a soothing and warm beverage.]

Time to sit back and relax. See who can get their PJ’s and socks on first. Then rendevous for a warm, soothing mug of hot milk.

Ingredients:

2 cups nonfat milk

2 cups fat-free half & half

2 tablespoons honey

1 teaspoon orange peel, grated

1 cinnamon stick

1/4 teaspoon almond extract

Pinch of ground nutmeg

Orange peel, optional

Directions:

In a medium saucepan, add all ingredients, except almond and nutmeg. Bring to a simmer over medium heat. Whisk while warming to create a foam, but do not boil. Once hot, remove from heat. Whisk in almond extract. Discard cinnamon stick. Pour into 4 mugs and sprinkle with nutmeg.Garnish with orange peel if desired. Makes 4 servings, 1 cup each.

Nutritional Analysis per cup: 155 Calories; 1 percent fat (< 0.5 gram); 0 grams saturated fat; 24 percent protein; 75 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 smoothie tastes so good it should be served in a champagne glass. The frozen yogurt gives it a creamy texture like a milkshake. You can add Splenda if you want a sweet dessert drink.

Ingredients:

1 can apricots canned in juice, drained (approximately one cup drained)

1/2 cup pineapple chunks

1/2 cup frozen vanilla nonfat yogurt

2 tablespoons fresh lemon juice

1/2 teaspoon rum extract

crushed ice (optional)

Directions:

Place all ingredients in a blender and blend on high until smooth. Makes 1 1/2 cups)

Nutritional Analysis: 215 Calories; 4 percent fat (1 gram); 0 grams saturated fat; 13 percent protein; 83 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.

As an appetizer or light lunch, this tart goes well with a tossed salad and glass of Chardonnay.

Ingredients:

cooking spray

1 pre-prepared Pillsbury pie crust (unfold, fill and bake)

2 teaspoons olive oil

1 medium sweet onion, thinly sliced, then cut in half

2 leeks (white part only), halved lengthwise, thinly sliced

1/2 teaspoon salt

1/4 teaspoon cracked pepper

2 teaspoons balsamic vinegar

1 teaspoon brown sugar

1/2 cup crumbled blue cheese

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

1 cup fat-free half & half

1 1/2 teaspoons dried thyme

2 medium apples, peeled, seeded, and thinly sliced (use any combination of apples)

nutmeg

Directions:

Preheat oven to 425 degrees. Spray a 10-inch tart pan with cooking spray.

1) Unfold pie crust into tart pan. Gently press dough to cover bottom and sides of pan. Bake for 10 minutes, or until crust is light brown. Remove from oven. Set aside. Reduce oven temperature to 350 degree.

2) In a large, non-stick skillet, heat olive oil over medium heat. Add onions, leeks, salt and pepper. Saute for about 10 minutes, stirring occasionally until golden brown. Add balsamic vinegar and brown sugar. Stir well, then spoon caramelized onion mixture evenly on the bottom of tart crust. Add crumbled blue cheese to cover onion mixture. Set aside.

3) In a medium bowl, whisk together eggs, half & half, and thyme. Pour into tart pan. Place sliced apples on top of tart mixture, starting along outer edge and working towards center of tart in a circular pattern. Overlap apples where needed. Continue layering apples until tart surface is covered with apples. Sprinkle with nutmeg. Bake for 25 minutes, or until center of tart is firm. Cool for 5 minutes. Serve warm or at room temperature. Makes 8 servings.

Nutritional Analysis per serving: 251 Calories; 43 percent fat (12 grams); 5 grams saturated fat; 13 percent protein; 44 percent carbohydrate; 1.7 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.

This rich autumn soup takes only 30 minutes to make, yet is filling and warm on a cool autumn evening. Tastes great with cornbread and a salad (Sesame Ginger Coleslaw would be a great accompaniment!). This soup is especially high in beta carotene and iron, and supplies hefty doses of B vitamins, calcium, magnesium, vitamin E, and selenium.

Ingredients:

Soup:

1  16-ounce bag of frozen corn

3 cups fat-free chicken broth

3 cloves garlic, minced

1 tablespoon “Better Than Bouillon” Chicken Base (optional)

salt and pepper

1 29-ounce can pumpkin

2 tablespoons brown sugar

Ginger Lime Sauce:

1/4 cup fresh lime juice

1 tablespoon fresh ginger, peeled and grated

1/2 cup fat-free sour cream

lime peel, finely grated

Directions:

1) Steam corn until hot. In batches, place corn in blender with enough chicken broth to puree until smooth. Run through sieve and discard skins.

2) In large non-stick sauce pan, place corn and stock juice, remaining chicken broth, garlic, chicken base, and salt and pepper. Cook over medium heat, stirring occasionally until mixture comes to a boil. Reduce heat and add pumpkin and sugar. Stir and heat through, about 15 minutes.

3) Sauce: In small sauce pan, heat juice and ginger over medium heat to disperse ginger. In small bowl, pour juice through sieve to remove ginger. Add sour cream and blend thoroughly.

4) To serve, drizzle a tablespoon of lime-ginger sauce over each bowlful of soup, run a fork side-ways though cream. Sprinkle lightly with finely grated lime peel. Makes four 2-cup servings.

Nutritional Analysis per serving: 248 Calories; 8 percent fat (2.2 grams); <1 gram saturated fat; 17 percent protein; 75 percent carbohydrate; 10 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.

So simple, yet so flavorful, the toasted almonds bring this dish to life! Especially good with Chicken n’ Mushrooms in Sherry Cream Gravy.

Ingredients:

cooking spray

1/3 cup almonds

1 tablespoon butter

2 pounds green beans, trimmed and washed

4 cloves garlic, minced

½ teaspoon salt

1 1/4 cups fat-free chicken broth

black pepper

Directions:

Heat oven to 325 degrees. Spray a cookie sheet.

1) Place almonds on cookie sheet and bake for 10 minutes, or until almonds are toasty brown. Remove and set aside.

2) Melt butter in a large pan over medium heat. Add green beans, garlic, and salt. Toss to coat beans. Add chicken broth and simmer gently, stirring occasionally, until beans are tender but still firm, approximately 25 minutes. The liquid should be reduced to less than 1/4 cup. Pepper and salt to taste. Transfer to serving platter and sprinkle with almonds.  Makes 6 servings.

Nutritional Analysis per serving: 112 Calories; 44 percent fat (5.4 grams); 1.6 grams saturated fat; 15 percent protein; 41 percent carbohydrate; 5.7 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.

This soup is so creamy and full of vegetables that it’s almost a stew, yet has the rich flavor of the classic comfort-food soup.

Ingredients:

1 (49.5-ounce) can fat-free chicken broth

1 pound chicken breast, skinless and boneless

2 teaspoons olive oil

1 1/4 cups onion, diced

1 1/2 cups carrots, peeled and diced

1 cup celery, diced

2 cloves garlic, minced

3 tablespoons all-purpose flour

1/2 teaspoon dried oregano

1/4 teaspoon poultry seasoning

salt

1 tablespoon fresh thyme leaves

1 cup frozen green peas

2 cups cooked egg noodles

1/2 cup low-fat (1 percent) milk

1/2 cup fat-free half & half

Directions:

1) Place two cups broth and chicken breast in a skillet, cover, and simmer over medium heat until chicken is just cooked through, turning once, approximately 15 minutes. Set chicken aside to cool, then dice. Save broth.

2) In a large, nonstick saucepan, heat oil over medium-high heat. Add onion, carrots, celery, and garlic and cook until onion is transparent, approximately 5 minutes. Sprinkle vegetables with flour, oregano, poultry seasoning, and salt. Toss to coat. Continue to stir gently for 1 minute.

3) Add broth from cooked chicken and remaining broth to vegetable mixture, cover, and reduce heat to medium. Gently simmer for 15 minutes, or until carrots are tender. Add diced chicken, thyme, and peas and simmer for 2 minutes or until peas are heated through. Add noodles, milk, and half & half, stir, and heat until steaming, but not boiling. Remove from heat and serve. Makes 8 servings.

Nutritional Analysis per serving: 215 Calories; 17 percent fat (4 grams); 1 gram saturated fat; 41 percent protein; 42 percent carbohydrate; 3.2 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.