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This delectable, attractive appetizer has authentic rich tomato-olive flavor. Creamy goat cheese adds depth and balance to the spicy/sweet base. You can find this slightly upscale tomato sauce (in a jar) with other commercially prepared tomato sauces, but if you can’t find, use any thick tomato sauce that has olives, onions, peppers, and
basil. The sauce and bread can be prepared the day before and stored in a zip lock plastic bag.

Ingredients:

2 cups commercial tomato sauce (Mediterranean olive with sundried tomatoes)

1 tablespoon balsamic vinegar

1 tablespoon honey

1/2 teaspoon crushed red pepper flakes

1 baguette, cut diagonally into 1-inch slices (20 slices total)

cooking spray

1 (4-ounce) log of goat cheese with fine herbs, sliced into 1-inch rounds

garnish with dried thyme or rosemary

Directions:

Preheat oven to 425 degrees.

1) In a medium saucepan over medium heat, add the first 4 ingredients. Mix well. Simmer uncovered for 5 minutes.

2) Place baguette slices on a baking sheet. Spray both sides of bread with cooking spray. Bake until light brown, about 8 minutes, turn once during cooking time. Remove from oven, let cool.

3) Pour sauce into a small, round baking dish, a three-cup au gratin ramekin, or
two 1 1/2 cups custard-style ramekins. Place sliced goat cheese on top of sauce. Sprinkle with dried thyme or rosemary. Bake for 10 minutes, or until cheese is golden brown. Remove from oven. Serve hot. Spoon about a tablespoon of sauce and cheese on each toasted baguette slice. Makes 20 appetizers.

Nutritional Analysis per appetizer: 47 Calories; 39 percent fat (2 grams); 1 gram saturated fat; 20 percent protein; 41 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.

Typically this spread contains more than twice the calories and ten times the fat found in this version, yet the pleasure, taste, and texture remain the same. A great appetizer, snack for the kids, or accompaniment to a buffet. The Low-Fat, Chunky Guacamole is a welcome addition to this snack.

Ingredients:

2/3 cup commercial salsa

1/3 cup tomatoes, diced

4 tablespoons fresh cilantro, diced

1 (8-ounce) can fat-free refried beans

1/2 cup fat-free sour cream

1/2 cup reduced-fat cheddar cheese, grated

1/4 cup green onions (tops only), thinly sliced

Baked tortilla chips

Directions:

1) In a medium bowl, mix salsa, tomatoes, and cilantro. Set aside.

2) Spread beans evenly over the bottom of a 9-inch pie pan. Spread the sour cream evenly over the top of the beans. Spread salsa over top of sour cream. Sprinkle cheese evenly over the top of the salsa. Top with green onions. Serve immediately or cover and refrigerate for up to 24 hours. Serve with chips. Makes 4 servings.

Nutritional Analysis per serving: 116 Calories; 13 percent fat (1.7 grams); < 1 gram saturated fat; 32 percent protein; 55 percent carbohydrate; 4.8 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.

You can find rice paper in the Asian section of many grocery stores or at your local Asian market. The preparation takes a bit of time, but assembling these rolls is a snap, once you get the hang of rolling the delicate rice paper around the yummy insides. They also are delicious dipped in Thai peanut sauce! Make ahead of time to save last-minute rushing.

Ingredients:

Fish Sauce:

1 small jalapeno pepper, minced

2 teaspoons sugar

1 clove garlic, minced

Juice from 1/2 lime

2 tablespoons fish sauce (nam plac)

1/8 teaspoon fresh mint leaves, minced

4 tablespoons water

Spring Rolls:

cooking spray

2 tablespoons chili sauce

1 teaspoon chili powder

1 pound medium shrimp, shelled and deveined

12   9-inch round rice papers

3 cups romaine lettuce leaves, spines removed and cut into 1/2″X 3″ strips

1 cucumber, peeled, seeded, and cut into toothpick strips

1/4 cup green onions, diced

12 large fresh mint leaves, sliced into thin strips

2/3 cup fresh cilantro, chopped

2 tablespoons jalapeno pepper, seeded and minced

1 1/2 cup mung bean sprouts

Directions:

Preheat oven to 425 degrees. Line cookie sheet with tin foil and spray with cooking spray.

1) Sauce: Mash pepper with sugar into a paste with a mortar and pestle. Add garlic and mash into paste. Add lime juice, fish sauce, mint leaves, and water. Stir well. Set aside. (Sauce will keep for 24 hours.)

2) Mix chili sauce and powder in a small bowl. Add shrimp and stir to coat thoroughly. Place on cookie sheet and bake for 5 minutes, or until shrimp are pink and cooked through. Remove from oven and place shrimp on plate lined with a paper towel.

3) Fill a 9-inch pie pan with warm water. Dunk one sheet of rice paper into warm water. Leave in the water only long enough for paper to begin to soften, but still retain some firmness (if paper softens too much, it is too fragile to roll!). Shake off excess water and lay paper flat on a clean work surface. Place a few strips of lettuce on the end of the paper closest to you, leaving about an inch on either side. Add four strips of cucumber, some green onions, mint leaves, cilantro, a pinch of jalapeno peppers, a few mung sprouts, and two shrimp. Fold sides of paper over vegetables, then gently and tightly roll paper into a cylinder. Place on serving platter. Repeat process with remaining 11 sheets of paper and all ingredients. Serve immediately with fish sauce or cover and refrigerate for up to 5 hours. Makes 12 spring rolls.

Nutritional Analysis per roll and sauce: 79 Calories; 9 percent fat (0.8 gram); 0 gram saturated fat; 41 percent protein; 51 percent carbohydrate; 1.2 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: Add too much chili pepper to your food? Drink a glass of milk or ice water along with the spicy meal to cut the burn. Fat-free frozen yogurt is a great dessert to accompany a spicy-hot dish, too.]

If you like a spicy bite to your soup, add an additional chipotle pepper.

Ingredients:

2 teaspoons olive oil

2/3 pound turkey ham, skinned and diced

2/3 cup red bell pepper, diced

1/2 green bell pepper, diced

2 cups yellow onions, diced

3 medium sweet potatoes, peeled and cut into 3/4-inch cubes

1 (26-ounce) can fat-free chicken broth

2 teaspoons “Better Than Bouillon” Chicken Base (optional)

1 canned chipotle chili, diced

1 (16-ounce) bag of frozen corn

1 cup nonfat milk or 1/2 cup nonfat milk and 1/2 cup fat-free half & half

Cilantro, chopped (optional)

Directions:

1) Heat oil in a large saucepan over medium heat. Cook turkey ham until heated through. Add peppers and onion and continue cooking, stirring frequently, until onion is tender, approximately 10 minutes.

2) Add sweet potatoes, chicken broth, bouillon, and chipotle chili to pot, cover, and simmer for 15 minutes or until potato is cooked, but still firm.

3) Add corn and heat through, Just before serving, add milk. Serve and garnish with cilantro if desired. Makes 6 two-cup servings.

Nutritional Analysis per serving: 259 Calories; 17 percent fat (5 grams); 1 gram saturated fat; 26 percent protein; 57 percent carbohydrate; 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.

Prepare yourself for a real treat if you haven’t discovered this traditional Mexican soup.   This soup screams with authentic flavor and the aroma is to die for. Simple and quick to make. For a vegetarian meal, leave out the chicken!

Ingredients:

2 (15.5-ounce) cans Great Northern beans, undrained

1 (15.5-ounce) can hominy, undrained

2 (14.5-ounce) cans Mexican stewed tomatoes, undrained

1 (28-ounce) can diced Italian plum tomatoes, undrained

1 (11-ounce) can whole kernel yellow corn, undrained

1 (7-ounce) can diced green chilies

2 teaspoons ground coriander

1 teaspoon fresh orange rind, grated

1 teaspoon hot chili powder

1/2 cup orange juice

2 bay leaves

2 cups of water

2 cups white chicken meat, diced or shredded

1/4 cup fresh cilantro, chopped

Directions:

1) Combine all ingredients except cilantro in a large soup pot or Dutch oven. Bring to a boil. Cover, reduce heat, and simmer for 20 to 30 minutes, stirring occasionally.  Discard bay leaves.

2) Add cilantro, stir to mix. Add more water or tomatoes if too thick.

3) Ladle into bowls. Makes 10 (Approximately 1 1/2 cups) servings.

Nutritional Analysis per serving: 245 Calories; 8 percent fat (2.2 grams); < 0.5 gram saturated fat; 25 percent protein; 67 percent carbohydrate; 11 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: Fennel is an aromatic herb similar in looks to dill. Both the root and the leaves have a mild licorice flavor. Fennel dates back to the ancient Green and Roman days and was thought in Rome to aid with weight loss.]

This fish soup is a classic that has been revamped with fresh fennel and orange. The flavors linger long after the last bite. The rich tomato base can be made the day before and stored in the refrigerator. When ready to serve, heat to a gentle boil and add your fresh seafood.

Ingredients:

2 tablespoons olive oil

2 fennel bulbs, sliced paper thin

2 leeks (white part only), sliced paper thin

1 large sweet onion, chopped

3 teaspoons dried oregano

1 teaspoon dried thyme

1 1/2 teaspoons fennel seeds

1/2 teaspoon crushed red pepper flakes

1 (28-ounce) can crushed tomatoes with added puree

2 (8-ounce) bottles of clam juice

1 large orange, juice and rind

1/2 cup white wine or substitute with 1/2 cup orange juice

2 (6.5-ounce) cans chopped clams, add liquid from 1 can only

1 pound uncooked medium-large shrimp peeled, divined

1 pound sea scallops, rinsed and patted dry

1 pound little neck clams, cleaned

1/4 cup fresh basil, chopped

Directions:

1) Heat olive oil over medium heat in a heavy, large pot or Dutch oven.

2) Add next 7 ingredients (through red pepper flakes), saute until tender, about 5 to 7 minutes.

3) Add tomatoes, clam juice, juice from orange and rind, and white wine. Increase heat and boil gently for 15 minutes.

4) Add clams and liquid from 1 can, shrimp, scallops, and little neck clams. Cover pan and reduce heat, simmer for 2 minutes, or until shrimp is opaque. (Careful not to overcook)

5) Pour into soup bowls, sprinkle with fresh basil, and serve. Makes 8 servings.

Nutritional Analysis per serving: 331 Calories; 17 percent fat (6.3 grams); <1 gram saturated fat; 46 percent protein; 37 percent carbohydrate; 5.4 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.

It’s time to get out those favorite soup bowls, light the candles, and prepare a simple mixed green salad to accompany this meal.

Ingredients:

cooking spray

1/4 cup pecans, chopped

1 teaspoon margarine or butter

1 medium sweet onion, diced

2 apples, peeled, seeded, and chopped

1/2 teaspoon ground nutmeg

3 cups fat-free chicken broth

1 medium butternut squash (about 1 1/2 pounds), peeled, seeded, cut into 1-inch cubes

1/2 cup lite coconut milk

1/2 cup fat-free half & half

6 tablespoons commercial cranberry chutney (finely chopped)

Directions:

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

1) Sprinkle pecans evenly over surface of cookie sheet. Bake for 3 to 5 minutes or until pecans are toasted. Remove and set aside.

2) In a large soup pot or Dutch oven, melt margarine or butter over medium heat, add onions, apples, and nutmeg. Cook and stir 3 minutes.

3) Add chicken broth and squash. Bring to a boil over high heat. Reduce heat to low.  Cover and simmer 20 minutes, until squash is very tender.

4) Process squash mixture (in 2 batches) in a food processor until smooth.

5) Return squash mixture to pot. Add coconut milk, fat-free half & half. Stir well (you can add additional chicken broth if the soup is too thick). Heat until hot.

6) Ladle into soup bowls and dollop with 1 tablespoon cranberry chutney, sprinkle with toasted pecans, and serve hot. Makes 6 servings.

Nutritional Analysis per serving: 190 Calories; 39 percent fat (8.2 grams); 4.5 grams saturated fat; 10 percent protein; 51 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: Seafood chowders are an excellent source of the antioxidant selenium, as well as calcium, vitamin D, and vitamin B12, nutrients that aid in brain function and mood regulation. For example, a study from the National Institute of Mental Health in Maryland found that some people battling insomnia sleep better when vitamin B12 intake is increased.]

Traditionally made with cream and butter, this chowder savors the flavor, but cuts the fat and calories to a fraction of the original. Serve with Crusty French Bread and a tossed salad.

Ingredients:

2 tablespoons butter

1/4 cup carrots, peeled and grated

1/4 cup celery, diced

1/4 cup onion, diced

1/4 cup red bell pepper, diced (optional)

3 tablespoons all-purpose flour

3 1/2 cups low-fat (1 percent) milk

2 medium baker potatoes, peeled and diced (approximately 2 1/2 cups)

salt and fresh-ground pepper to taste

1 cup fat-free half & half

1 pound cod fillet (or any white fish), cut into 1-inch chunks

1/2 pound shrimp meats, cooked

Directions:

1) Melt butter in a medium saucepan over medium heat. Add carrots, celery, onion, and red pepper and saute for 4 minutes, or until onions are transparent.

2) Stir in flour. Gradually add milk, whisking continually to avoid clumping. Add potatoes, salt, and pepper. Bring to boil, reduce heat, and simmer covered for 20 minutes or until potato is cooked through, but firm. Stir regularly to avoid burning on bottom.

3) Add half & half and cod, return to gentle boil, reduce heat, and simmer for 7 minutes or until cod is cooked through. Add shrimp and heat through, approximately 3 minutes. Adjust seasoning and serve. Makes 6 servings, approximately 1 1/2 cups each)

Nutritional Analysis per serving: 290 Calories; 20 percent fat (6.4 grams); 3.6 grams saturated fat; 42 percent protein; 38 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.

Spinach adds to the freshness of this hearty main-course Italian soup. For a twist, chop all ingredients small to compliment the rice-shaped pasta. Experiment with different ingredients or if you like more or less of an ingredient.

Ingredients:

1 tablespoon olive oil

1 cup yellow onion, diced

1 cup carrots, peeled and diced

2 celery stalks, diced

3 cloves garlic, minced

1 (28-ounce) can stewed tomatoes, diced

2 tablespoons tomato paste

8 cups fat-free chicken broth

1 teaspoon dried basil

1 teaspoon dried oregano

1/2 teaspoon fresh ground black pepper

4 cups fresh spinach, chopped

1/4 cup fresh parsley, minced

1/2 cup orzo pasta

3 tablespoons fresh basil, minced

6 tablespoons fresh-grated Parmesan cheese

Directions:

1) In a large soup pot or Dutch oven, heat olive oil over medium high heat. Add onions, carrots, celery, and garlic. Cover pot. Cook for about 6 minutes, or until onions are translucent. Stir frequently. Add a little water or chicken broth if vegetables stick.

2) Add tomatoes, tomato paste, chicken broth, and seasonings. Cover and bring to a boil. Reduce heat to low and simmer for 20 minutes. Stir occasionally.

3) Uncover and increase heat to medium-high. Add spinach, parsley, and pasta. Cook until pasta is done, about 10 minutes. Add additional chicken broth if too thick.

4) Ladle into soup bowls and sprinkle with fresh basil and Parmesan cheese. Makes 8 servings, approximately 1 1/2 cups each.

Nutritional Analysis per serving: 171 Calories; 26 percent fat (5 grams); 1.6 grams saturated fat; 23 percent protein; 51 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.