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[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.

This elegant, low-fat dessert is perfect for special occasions. You can cover pears and sauce separately and refrigerate for up to two days. In this case, serve pears cold, but reheat sauce for one minute in the microwave.

Ingredients:

2 cups water

1/3 cup honey

1/2 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

2 strips orange peel from medium-size orange. (Zest the remaining peel for chocolate sauce)

3 large fresh, firm pears (Anjou, Bartlett, or Comice), peeled, halved, and seeded

2 tablespoons Dutch processed cocoa powder

1/2 teaspoon vanilla extract

1/2 to1 teaspoon orange-flavored liqueur (Grand Marnier)

pinch of ground nutmeg

Directions:

1) Combine water, honey, cinnamon, nutmeg, and orange peel in a large sauce pan or skillet. Mix well. Bring to a boil over medium-high heat.

2) Add pears. Reduce heat to medium-low and simmer covered until pears are just tender, but still firm, about 10 to 5 minutes. Using a slotted spoon, transfer pears to a large bowl.

3) Boil poaching liquid until reduced to half, about 2 to 3 minutes, stirring frequently. Remove from heat. Pour 2 tablespoons poaching liquid over pears in bowl.

5) To remaining poaching liquid, add cocoa powder and remaining orange zest. Whisk well until chocolate melts and sauce is smooth.

6) Return chocolate sauce to medium-high heat. Whisk chocolate sauce to a gentle boil for 1 minute. Remove from heat, add vanilla and orange liqueur, stir well.

7) Place 1 pear half on each plate. Sprinkle with nutmeg, and drizzle with warm chocolate-orange sauce.  Makes 6 servings, one half pear each.

Nutritional Analysis per serving: 124 Calories; 4 percent fat (< 1 gram); 0 gram saturated fat; 2 percent protein; 93 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.

Experiment with various types of mushrooms for this quick-fix side dish, just about any mushroom will taste great. These peas go especially well with Braised Chicken Parmesan.

Ingredients:

1 (16-ounce) bag frozen petite peas

1/3 cup fat-free chicken broth

6 medium-size shiitake mushrooms, thinly sliced

½ teaspoon dried marjoram

1 tablespoon diced pimentos

Directions:

1) Place peas in a steamer and steam over high heat for 5 minutes, or until just heated through.

2) Heat chicken broth over medium high heat in a non-stick skillet. Add mushrooms and stir fry quickly for 3 minutes. Add more chicken broth if mushrooms start to stick.

3) Add peas to skillet with mushrooms, sprinkle with marjoram, toss to coat peas and mushrooms in remaining chicken broth. Spoon into a serving bowl, garnish with pimentos. Serve hot. Makes 4 servings.

Nutritional Analysis per serving: 108 Calories; 5 percent fat (< 1 gram); 0 gram saturated fat; 24 percent protein; 71 percent carbohydrate; 6.4 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.

Serve this chutney with an entree, cold as a party dip, as a spread for sandwiches, or on crostini.

Ingredients:

1 tablespoon olive oil

2 shallots, minced

2 tablespoons fresh ginger, peeled and minced

1 clove garlic, minced

1/3 cup cider vinegar

1 (14-ounce) can stewed tomatoes, chopped

2 tablespoons brown sugar

2 tablespoons honey

1 teaspoon ground cumin

1/2 teaspoon ground cinnamon

1/4 to1/2 teaspoon cayenne

pinch of cardamon

Directions:

1) Add oil to a medium sauce pan and saute shallots, ginger, and garlic for 2 minutes over medium heat. Add vinegar, continue to cook for an additional minute. Stir in all remaining ingredients. Reduce heat and simmer for approx. 20 minutes, or until mixture is thick. Stir frequently. Cool. Serve at room temperature. Chutney will keep in an airtight container, refrigerate for up to 4 days. Makes 1 1/4 cups, or five 1/4-cup servings.

Nutritional Analysis per serving: 97 Calories; 25 percent fat (2.7 grams); 0 gram saturated fat; 4 percent protein; 71 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 snack is great for after-school hungry kids. Other nut butters, such as cashew, almond, and hazelnut, are alternatives to peanut butter.

Ingredients:

4 salt-free rice cakes (Quaker brand is tasty)

8 teaspoons low-fat peanut butter

4 teaspoons toasted wheat germ

1 banana, peeled and thinly sliced

4 teaspoons honey

*raisins, optional

Directions:

Layer each rice cake with 2 teaspoons peanut butter, 1 teaspoon wheat germ, and several slices of banana. Drizzle with honey. Sprinkle with raisins, if desired. Makes 4 servings.

Nutritional Analysis per serving: 154 Calories; 26 percent fat (4.4 grams); 1 gram saturated fat; 10 percent protein; 64 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.

[Mood Tip: In a study from Tufts University in Boston, researchers found dried plums had twice the antioxidant activity of any other fruit or vegetable studied. An antioxidant-rich diet helps prevent memory loss.]

These multi-grain muffins supply a hefty dose of antioxidants, B vitamins, calcium, iron, and magnesium and are a sweet, but nutritious, addition to breakfast or a mid-morning snack. You also get a half serving of fruit in each muffin! Top with peanut butter or apricot jam and serve with a glass of nonfat milk.

Ingredients:

cooking spray

1 1/4 cups all-purpose flour

1/2 cup old-fashioned rolled oats

1/4 cup sugar

1/4 cup Splenda

1/4 cup cornmeal

1/4 cup toasted wheat germ

1 1/2 teaspoons baking powder

1/2 teaspoon baking soda

1 teaspoon ground cinnamon

dash of salt

1 cup packed pitted lemon-essence dried plums, chopped (approximately 30 plums)

1 cup nonfat plain yogurt

1/4 cup canola oil

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

Directions:

Heat oven to 400 degrees. Spray 12-muffin pan with cooking spray and set aside.

1) In a large bowl, whisk together until completely blended: flour, oats, sugar, Splenda, cornmeal, wheat germ, baking powder, baking soda, cinnamon, and salt. Set aside.

2) In a medium bowl, blend dried plums, yogurt, oil, and egg substitute. (An alternative method is to place 1/3 of plums and rest of ingredients in blender and whip until smooth. Mix rest of chopped plums into this liquid and proceed to step 3.)

3) Make a hole in the middle of the flour mixture, pour into the hole the plum mixture and stir until dry ingredients are barely moistened. Spoon batter evenly into 12 muffin cups. Bake for 15 to 18 minutes or until a toothpick inserted into middle of muffin comes out clean. Set on rack to cool. Makes 12 muffins.

Nutritional Analysis per muffin: 203 Calories; 23 percent fat (5.2 grams); <0.5 grams saturated fat; 10 percent protein; 67 percent carbohydrate; 2.8 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.

If you can imagine tomatoes as candy, then this is it!. Preparation time is minimal, then roast these tomatoes long and low for the most delicious accompaniment to any fish or chicken dish. Leftovers can be used for the appetizer Slow-Roasted Tomatoes and Pesto on Polenta Pizzas.

Ingredients:

cooking spray

10 large plum tomatoes, washed, dried, trimmed, and cut in half lengthwise

3 cloves garlic, minced

1 tablespoon fresh thyme leaves

salt and pepper

Parmesan cheese, grated (optional)

Directions:

Heat oven to 350 degrees. Cover an cookie sheet with tin foil and spray with cooking spray.

Place tomatoes cut side up on cookie sheet lined. Sprinkle garlic and thyme evenly over each tomato halve. Salt and pepper then spray with more cooking spray. Place in oven and bake for 1 hour and 20 minutes, or until tomatoes are wrinkled and starting to blacken. Turn once during baking. Serve while hot. Sprinkle with Parmesan cheese, if desired. Makes 4 servings.

Nutritional Analysis per serving: 68 Calories; 12 percent fat (1 gram); 0 gram saturated fat; 13 percent protein; 75 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.