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[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.

[Mood Tip: Soy foods, such as tofu, contain estrogen-like compounds, called phytoestrogens, that help offset fluctuations in women’s natural estrogen, possibly helping to curb the symptoms of PMS and menopause.]

This spicy vegetarian lunch goes well with Coconut Rice with Ginger and Cardamom or Asian Cucumber Salad.

Ingredients:

1 (14-ounce) package of firm tofu, rinse and pat dry

5 teaspoons brown sugar

1/2 cup fat-free chicken broth

3 tablespoons light soy sauce

4 tablespoons onion, minced

2 cloves garlic, minced

1 rounded tablespoon fresh ginger, peeled and minced

pinch red pepper flakes

3 tablespoons green onions, diagonal-sliced thin

Directions:

1) Slice block of tofu into 1/2-inch thick slices (each slice will be approximately 3″X2″X1/2″). Set on a plate lined with paper towels to soak up extra moisture.

2) In a medium, non-stick skillet over medium heat, add sugar. Let sugar melt and turn slightly brown, stirring frequently. Add chicken broth, reduce heat to low, and mix until sugar is completely dissolved. Add soy sauce, onion, garlic, ginger, and pepper flakes, increase to medium-high, and stir until mixture comes to a gentle boil. Lay tofu slices on top of soy mixture, reduce heat, and simmer uncovered for 7 minutes. Flip tofu slices, cover with some of the sauce, and continue to simmer for an additional 5 minutes. When tofu is heated through and sauce has slightly thickened, remove from heat. Transfer tofu and sauce to small platter, sprinkle with green onion, and serve immediately. Makes 4 servings.

Nutritional Analysis per serving: Calories; percent fat (grams); grams saturated fat; percent protein; percent carbohydrate; grams fiber.

Nutritional Analysis per serving: 181 Calories; 41 percent fat (8 grams); 1 gram saturated fat; 35 percent protein; 24 percent carbohydrate; 0.7 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.