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A delicious, crusty vegetable side dish or vegetarian entree. Serve with your favorite pasta and Low-Fat Caesar Salad for a complete meal.

Ingredients:

cooking spray

1 medium eggplant (about pound), peeled, cut into 1 ½-inch-thick slices

1/2 cup dry polenta

1/4 cup low-fat Parmesan cheese, grated

1 teaspoon dried basil

1/2 teaspoon salt

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

3 cups tomato sauce (a commercial brand with added basil and garlic or herbs and garlic)

1 cup part-skim mozzarella cheese

Directions:

Preheat oven to 350 degrees. Spray a large, flat cookie sheet with cooking spray. Set aside.

1) Place dry polenta, Parmesan cheese, basil, and salt on a large plate, mix well to combine. Set aside.

2) Place egg substitute in a shallow bowl. Set aside.

3) Dip eggplant slices into egg substitute, then roll in polenta mixture to coat both sides. Place on cooking sheet and bake for 25 minutes, or until crust of eggplant is crispy brown. Remove from oven. Set aside.

4) Spray a 9″x5″x3″ loaf pan with cooking spray. Add enough tomato sauce to cover bottom of pan. Add 1 layer of crusty eggplant (may need to cut, to fit) on top of tomato sauce. Pour about 1/3 cup tomato sauce over eggplant and sprinkle with 1/3 cup cheese. Continue to layer eggplant slices, sauce, and cheese. Save enough sauce to cover top of casserole. Bake for 30 minutes, or until bubbly and cheese has melted. Remove from oven and serve hot. Makes 8 servings.

Nutritional Analysis per serving: 133 Calories; 27 percent fat (4 grams); 2 grams saturated fat; 26 percent protein; 47 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.

[Food Tip: If you should overcook the broccoli by mistake, just make it a pureed side dish. Add the broccoli to your food processor, add some fat-free half & half, and blend until smooth. Sprinkle with reduced-fat Parmesan cheese.]

An easy way to prepare and serve a much loved vegetable.

Ingredients:

1 cup fat-free chicken broth

1 pound fresh broccoli florets

2 tablespoons reduced-fat Parmesan cheese, grated

Directions:

Add chicken broth to a medium-size saucepan and bring to a boil. Add broccoli, reduce heat to medium, cover pan, and cook broccoli until tender crisp, about 3 minutes. Remove from heat, drain broccoli. Spoon into a bowl and sprinkle with Parmesan cheese. Serve hot. Makes 4 servings.

Nutritional Analysis per serving: Calories; percent fat (grams); grams saturated fat; percent protein; percent carbohydrate; 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: Essential oils are what give herbs their flavors and aromas. These oils evaporate when herbs are exposed to air and heat, which is why some herbs are much more flavorful when used fresh, including basil, chervil, parsley, cilantro, dill, chives, and tarragon. Some herbs are hearty enough even when dried, such as bay, sage, thyme, rosemary, and oregano, but still are best fresh.]

This easy-to-make au gratin is a great way to use up those garden vegetables in the summertime. It also makes a tasty accompaniment to any Italian dish in the winter. Prep the zucchini and squash while the onions are sauteing and you’ll save time.

Ingredients:

1 tablespoon olive oil

2 large yellow onions (about 6 cups), peeled and thinly sliced

5 cloves garlic, minced

2 tablespoons fresh thyme leaves

3 large tomatoes, halved and cut into 1/4-inch slices

1 ½ pounds zucchini, cut into 1/4-inch diagonal slices

1 ½ pounds yellow squash, cut into 1/4-inch diagonal slices

2 tablespoons olive oil

1/3 cup fresh thyme leaves

salt and pepper to taste

1 ½ cups low-fat Parmesan cheese, grated and divided into two portions

salt to taste

Directions:

Heat oven to 375 degrees.

1) Heat olive oil in large skillet over medium heat. Add onions and saute for 10 minutes, stirring frequently. Add garlic and continue to stir and saute for another 10 minutes or until onions are limp and golden. Spread onion-garlic mixture evenly in bottom of a 13″X9″X2″ glass baking dish. Sprinkle with 2 tablespoons thyme. Set aside.

2) Place tomatoes on paper towel to remove any excess liquid.

3) Toss zucchini, yellow squash, 2 tablespoons olive oil, rest of thyme, and salt and pepper in a large bowl.

4) Set aside half of cheese to use as topping. Start at one end of the baking dish, press an overlapping layer of tomato slices, laid upright across end of dish. Sprinkle lightly with cheese. Overlap with a dense layer of zucchini, again positioned upright, followed by a dense layer of yellow squash. Repeat tomato, cheese, zucchini, and yellow squash and finish with a layer of tomatoes. Push the rows back to make more room for additional rows and to firmly pack the vegetables. Any remaining pieces can be fit into the layers so that the red, green, and yellow layers are packed firmly. Sprinkle remaining half of cheese evenly over top.

5) Bake for 75 minutes or until top is golden brown and a fork easily moves through squash. Liquid should be bubbling and have reduced considerably. Let stand for a few minutes before serving. Makes 10 servings as a side dish and 6 to 8 servings as a main dish.

Nutritional Analysis per side dish serving: 183 Calories; 39 percent fat (8 grams); <1 gram saturated fat; 12 percent protein; 49 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.

[Mood Tip: Beans are an excellent source of iron, supplying 3.6 milligrams for every cup. A deficiency of this mineral contributes to shortened attention span, lowered IQ and intelligence, lack of motivation, poor hand-eye coordination, lowered scores on vocabulary tests, inability to concentrate, and poor work performance. ]

This hearty black bean recipe is a personal favorite at our house! It’s quick, easy, not too saucy or messy, which adds versatility to creative recipe ideas. The smokey hot flavors from the chipotle peppers pair up perfectly with the sweet smooth taste of the onions. Serve over soft polenta, with any of the tossed salads,  try any of the following black bean recipe ideas, or make up your own!*

Ingredients:

2 tablespoons olive oil

1 large sweet yellow onion, chopped

1 medium green or red bell pepper, chopped

2 cloves garlic, minced

2 teaspoons ground cumin

1 1/2 teaspoons ground coriander

1 4-ounce can diced green chiles

1 teaspoon canned chipotle pepper, rinsed, seeded, and minced (from a 7-ounce can of chipotle peppers in adobo sauce)

3 teaspoons canned chipotle adobo sauce, save rest of can for another use

1 (14.5-ounce) can diced Mexican stewed tomatoes

2 (15-ounce) cans black beans, drained

1/2 cup fresh cilantro, chopped

Optional – 1/3 cup fat-free sour cream

Directions:

1) Heat olive oil in a heavy large pot or Dutch oven over medium-high heat. Add onions, pepper, and garlic. Saute 5 minutes or until soft.

2) Add all remaining ingredients except cilantro and sour cream.

3) Simmer on medium heat for 20 minutes, then add cilantro.

4) Serve in a large bowl. Top with sour cream, if desired. Makes 10 servings.

5) Serve with rice or warm tortillas.  Store leftover black beans in your freezer, or make a double batch for the following recipes:

* Black Bean Chili with Chicken.

* Black Bean Burritos.

* Black Bean Dip with Pita Wedges.

Makes 10 one-half cup servings.

Nutritional Analysis per serving: 142 Calories; 19 percent fat (3 grams); < 0.5 gram saturated fat; 18 percent protein; 63 percent carbohydrate; 6.2 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.

A spicy, low-fat snack packed with complex carbohydrates, this dip is great for a party or an early afternoon snack.

Ingredients:

3 cups from recipe for Black Beans with Cumin and Chipotle Peppers

1 teaspoon lemon juice

1 package of 5 whole wheat pita bread, sliced each into six wedges

1 tablespoon fresh cilantro, chopped

*Optional – 1/4 cup fat-free sour cream

*Optional – 1/4 cup salsa

Directions:

1) In food processor,  puree black bean recipe and lemon juice.

2) Add some sour cream if mixture is too thick.

3) Spoon into a festive bowl, sprinkle with chopped cilantro or dollop with sour cream and salsa!

4) Serve with the pita wedges warm or at room temperature. Makes 6 servings.

Nutritional Analysis per serving: 242 Calories; 14 percent fat (3.8 grams); < 1gram saturated fat; 17 percent protein; 69 percent carbohydrate; 9 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.

Toasting walnuts intensifies the flavor, so you use less in recipes. Toasted wheat germ has a natural nutty flavor and, when combined with currants, gives a sweet, rich taste.

Ingredients:

2 tablespoons walnuts, chopped

2 tablespoons toasted wheat germ

4 large baking apples (Golden Delicious, Rome, or Granny Smith)

1/3 cup dried currants

1 tablespoon brown sugar

2 teaspoons reduced-fat margarine

1/2 teaspoon ground cinnamon

4 teaspoons lite maple syrup

1 1/2 cups apple juice

1 tablespoon honey

1/2 teaspoon ground nutmeg

1/2 cup fat-free half & half

Directions:

Preheat oven to 350 degrees.

1) In a small bowl, combine walnuts and wheat germ. Place together on tin foil in a single layer and bake for 5 to 6 minutes, or until golden brown. Set aside.

2) Using a melon baller, scoop out core of apple. Leave bottom intact. Peel a strip off top quarter of each apple or middle of apple (for decoration). Stand apples in a 8″ X 8″ baking pan. Set aside.

3) In a small bowl, combine walnut/wheat germ mixture, currants, brown sugar, margarine, and cinnamon. Mix into a paste.

4) Fill apple core with about 1 heaping tablespoon of walnut filling. Spoon 1 teaspoon maple syrup into each apple core, drizzling it on top of filling.

5) In a medium bowl, mix together apple juice, honey, and nutmeg. Pour into baking pan with apples. Bake apples uncovered for about 50 to 60 minutes, or until apples are soft when pierced with a fork. Baste several times with apple juice mixture while baking.

6) Let cool 5 minutes. To serve, slice each apple in half, lengthwise. Press any loose filling back into each half. Place on individual dessert plates. Drizzle with warm fat-free half & half and serve immediately. Makes 8 servings, one half apple each.

Nutritional Analysis per serving: 140 Calories; 14 percent fat (2.2 grams); 0 gram saturated fat; 5 percent protein; 81 percent carbohydrate; 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.