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[Mood Tip: Avocados are high in fat, but the fat is heart- and body-friendly monounsaturated fat. Research shows that including some of these fats in the diet (from nuts, seeds, olives, or avocados) helps with weight loss, possibly because they are so satisfying that we eat less later in the day.]

This refreshing salsa goes well as a topping on tacos, burritos, wraps, scrambled eggs, or as a dip for baked tortilla chips.

Ingredients:

1 large avocado, peeled, pitted, and chopped

1/2 cup tomato, diced

1/4 cup red onion, diced

1/4 cup corn (best if pan-seared until toasted)

2 tablespoons fresh cilantro, chopped

1 tablespoon fresh lime juice

1 tablespoon canned chilies, drained and diced

salt to taste

Directions:

Combine all ingredients in medium-size bowl. Cover and refrigerate for one hour before serving. Makes 2 cups or 4 servings.

Nutritional Analysis per serving: 102 Calories; 64 percent fat (7.2 grams); 1 gram saturated fat; 6 percent protein; 30 percent carbohydrate; 2.5 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.

The buffet isn’t complete without a few good dips. This one is fat-free, yet tastes just like full-fat. Serve with raw vegetables, whole grain crackers, or whole wheat pita triangles.

Ingredients:

1 (14-ounce) can water-packed artichoke hearts, drained, finely chopped, and squeezed through strainer to remove excess fluid

3/4 cup fat-free cream cheese

1 clove garlic, minced

1/4 cup fat-free mayonnaise

1/4 teaspoon freshly-ground white pepper

salt substitute to taste

Directions:

1) In a medium bowl, blend all ingredients.

2) Take 1/3 of mixture and blend in blender. Return to bowl and combine with mixed ingredients. Serve immediately or refrigerate before serving. Makes nine 3-ounce servings.

Nutrition Information per serving: 58 Calories, 3 percent fat (< 0.5 gram), 0 grams saturated fat, 48 percent carbohydrate, 49 percent protein, 2.3 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.

[Food Tip: A comfort food lunch for kids and adults that has been prized in American culture for decades because it is both inexpensive and nourishing. The origin of the Sloppy Joe might be Sioux City, Iowa where the “loose-meat sandwich” was first seen on the menu.]

This low-fat version of the traditional Sloppy Joe goes great with a tossed salad.

Ingredients:

2 teaspoons canola oil

1 small onion, diced (approximately 2/3 cup)

2 cloves garlic, minced

1 pound ground turkey breast

1 (12-ounce) jar chili sauce

2 tablespoons brown sugar

6 whole wheat hamburger buns, lightly toasted

Directions:

1) In a medium, non-stick skillet, heat oil over medium heat. Add onions and garlic and saute until translucent, approximately 5 minutes.

2) Add turkey to skillet and stir, breaking up clumps, until cooked through, approximately 7 minutes. Add chili sauce and sugar to skillet, stir, and cook until heated through, approximately 3 minutes.

3)  Spoon turkey mixture over six bottom buns, top with remaining halves, and serve immediately. Makes 6 Sloppy Joes.

Nutritional Analysis per Sloppy Joe: 302 Calories; 15 percent fat (5 grams); < 1 gram saturated fat; 30 percent protein; 55 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.

These burritos are great for lunch and snacks, or freeze for later use.

Ingredients:

1 recipe for Black Beans with Cumin and Chipotle Peppers

10  8-inch whole wheat tortillas, warmed

2 cups reduced-fat Monterrey or cheddar cheese, grated

4 cups lettuce (any leaf lettuce or baby spinach), shredded

2 cups tomato, chopped

1/2 cup fat-free sour cream

1/2 cup commercial salsa

1/4 cup fresh cilantro, chopped

Directions:

1) Spread 1/3 to a 1/2 cup prepared and heated black bean mixture on edge of warm tortilla.

2) Sprinkle with cheese, lettuce, tomato, a dollop of sour cream, and salsa. Then sprinkle with cilantro.

3) Roll up, gently, folding edges in. Serve now, or wrap up for lunch! Makes 10 8-inch burritos.

Nutritional Analysis per burrito: 326 Calories; 28 percent fat (10 grams); 5 grams saturated fat; 19 percent protein; 53 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.

This appetizer makes a lovely display and can be assembled ahead of time or served in individual bowls so that guests prepare their own portions (prepare a few samples before hand so guests have a sample to copy). Each wrap has its own unique taste and provides a small mouthful of flavor blast. You can make this appetizer a day or two in advance, since even the sauce will keep for several days as long as it is refrigerated.

Ingredients:

Sauce:

1/2 cup flaked coconut

1 jar hoisin sauce

1 rounded teaspoon fresh ginger, peeled and minced

a few drops of hot sauce

Wraps:

1/2 cup fresh ginger, peeled and minced

4 limes, cut into 8 pieces each

2/3 cup green onions, diced (white and light green parts only)

1/2 cup dry-roasted peanuts, chopped

1/2 cup salted sunflower seeds

50 palm-sized, cup-shaped lettuce leaves (Boston, butter, or fresh baby spinach)

Directions:

Preheat oven to 350 degrees.

1) Spread coconut on a cookie sheet and bake until golden brown. Remove from oven and set aside to cool.

2) In a blender, add hoisin sauce, 1/2 teaspoon of toasted coconut, minced ginger, and hot sauce to taste. Blend until smooth. Transfer sauce to a nonstick saucepan and heat over medium heat until just about to simmer, stirring frequently. Remove from heat and refrigerate until ready to use.

3) Arrange in individual bowls or separate heaps on a serving platter: the coconut, ginger, lime, onions, peanuts, and sunflower seeds. Arrange the lettuce leaves on a separate deep serving bowl and provide a brush.

4) To assemble wraps: Brush a small dab of sauce onto a leaf and sprinkle coconut, ginger, onions, peanuts, and sunflower seeds into the center of leaf. Squeeze a few drops of lime juice on top and fold lettuce to form a bite-size wrap that can be popped into the mouth in one bite. Makes approximately 50 wraps.

Nutritional Analysis per wrap: 36 Calories; 50 percent fat (2 grams); < 0.5 gram saturated fat; 10 percent protein; 40 percent carbohydrate; 0.5 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 chutney is so good you’ll want to eat it plain! It also tastes good as a topping for grilled chicken breast or any other firm, white fish, such as bass or shark. Make extra and keep in the refrigerator for up to one week to use as a topping on leftovers. (According to Elizabeth, it’s also rich in vitamin C, vitamin A, folic acid, and iron!)

Ingredients:

Chutney:

cooking spray

2 cups red onion, finely chopped or minced

2 firm mangos, peeled, pitted, and cubed

1 cup tomato, chopped

3 tablespoons fresh ginger, minced

2 tablespoons garlic, minced

2 limes, juiced

3 tablespoons orange juice

1/4 cup vermouth

3 tablespoons brown sugar

3 tablespoons rice wine vinegar

Halibut:

4 (6-ounce) thick halibut fillets

olive oil cooking spray

coarse salt

fresh-ground black pepper

Directions:

1) To make chutney: Spray a large nonstick skillet with cooking spray, heat over medium heat. Add onions and saute for 5 minutes, stirring occasionally. Add mango, tomato, ginger, and garlic and cook until heated through, about 7 minutes. Stir in lime juice, orange juice, vermouth, brown sugar, and vinegar. Bring to a gentle boil, reduce heat, and simmer for 15 minutes. Set aside.

2) Heat grill. Spray fish with olive oil spray and sprinkle with salt and pepper. Grill for 3 to 5 minutes a side, or until fish is flaky and no longer transparent throughout.

3) Top each serving of fish with 1/2 cup of chutney. Makes 4 servings.

Nutritional Analysis per serving: 364 Calories; 11 percent fat (4.64 grams); <1 gram saturated fat; 43 percent protein; 46 percent carbohydrate; 4.4 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.

Ingredients

• 12 beets / Red or Golden or Mixed!
• 3 tablespoons Olive Oil
• 1 1/2 teaspoons fresh thyme leaves, minced
• 2 teaspoons salt
• 1 teaspoon freshly ground black pepper
• 2 tablespoon Balsamic vinegar
• Juice of 1 large orange or other citrus fruit

Directions

Preheat the oven to 400 degrees.

Remove the tops and the roots of the beets and peel each one.  Cut the beets in 1 1/2-inch chunks or smaller.

Place the cut beets on a baking sheet and toss with the olive oil, thyme leaves, salt and pepper. Roast for 35 to 40 minutes, turning once or twice, until the beets are tender. Remove from the oven and immediately toss with the balsamic and citrus. Sprinkle with salt and pepper and serve warm.

ENJOY!!!!

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.