1 small onion, chopped

1 large green bell pepper, chopped

3/4 cup chopped celery

3/4 cup dry red wine or water

3 cloves garlic, finely chopped

2 cans (14.5 ounces each) diced tomatoes, undrained

1 1/2 cups water

1/4 cup tomato paste

2 Vegetable Flavor Bouillon Cubes

1 tbsp chopped fresh cilantro

1 tbsp chili powder

1/2 tsp cumin

2 cans (15 ounces each) kidney beans, rinsed

Directions

Cook onion, pepper, celery, wine and garlic in large saucepan over medium-high heat until vegetables are tender.

Add tomatoes with juice, water, tomato paste, bouillon, cilantro, chili powder and cumin; stir well.

Stir in beans. Bring to a boil; cover. Reduce heat to low; cook, stirring occasionally, for 45 minutes.

(Makes 6 Servings)

1 1/2 cups unprocessed oat bran

1/2 cup firmly packed brown sugar

1/2 cup all-purpose flour

2 teaspoons baking powder

1 teaspoon pumpkin pie spice

1/4 teaspoon salt

1 cup cooked mashed pumpkin

1/2 cup skim milk

2 egg whites, lightly beaten

2 tablespoons vegetable oil

Cooking oil spray

Directions

Combine bran, brown sugar, flour, baking powder, pumpkin pie spice and salt in a large bowl and stir well. Make a small well in center of mixture. In a second bowl, combine pumpkin, milk, beaten egg whites and vegetable oil. Stir until well mixed. Add to dry ingredients, stirring just until moistened. Spray 2 muffin tins with cooking oil spray or use paper liners. Spoon into the muffin tins until each is 3/4 full. Bake at 425 degrees for 20 minutes. Remove from pans immediately; serve warm or at room temperature.

1 pound boneless top sirloin

1 tablespoon canola oil

1 clove garlic, minced

1/4 teaspoon salt

1/8 teaspoon pepper

1 can sliced water chestnuts

2/3 cup low fat beef broth

1 tablespoon cornstarch

2 tablespoon water

1 tablespoon soy sauce

1/4 teaspoon ground ginger

1 – 6 ounce package frozen snow pea pods, thawed and drained

Directions

Heat wok or large nonstick skillet over high heat. Add oil to coat. Add garlic and sirloin which has been thinly sliced. (Partially freezing makes slicing meat across grain easy.) Stir fry for 3 to 4 minutes or until just brown.

Add salt and pepper, stirring in beef broth. Mix cornstarch, water and soy sauce. Slowly stir into broth mixture and bring to a boil and cook until thickened, about one minute. Stir in ginger, pea pods and water chestnuts. Cook over medium heat for 2 minutes until peas are crisp-tender.

Nonstick vegetable oil spray

2 cups shelled pepitas

1/3 cup sugar

1 large egg white, beaten until frothy

1 tablespoon chili powder

1 teaspoon ground cinnamon

1/2 teaspoon salt

1/4 teaspoon ground cumin

1/4 to 1/2 teaspoon cayenne pepper

Directions

Preheat oven to 350

1 bag Japanese buckwheat soba noodles

5 tbsp low-sodium soy sauce

2 tbsp rice wine vinegar

1 tbsp sesame oil

2 tbsp honey

2 tsp honey mustard

1 tbsp creamy peanut butter

3/4 lb boneless, skinless chicken breast

5 scallions

Directions

Cook noodles according to package.

In a large bowl whisk together next 6 ingredients to make dressing.

Cook chicken until cooked through. Shred and add to peanut mixture.

Add drained noodles, scallions and toss until combined.

(Makes 4 Servings)

1 cup skim milk

1 cup lime sherbet

1/4 cup limeade concentrate, frozen

Directions

Put the mugs in freezer to chill. Place milk, sherbet and limeade concentrate in blender. Blend mixture until smooth. Pour into frosted glasses; garnish with lime slices or umbrellas, if desired.

1/3 cup balsamic vinegar

1 tbsp Dijon mustard

3 garlic cloves, minced

1 tsp fresh rosemary, chopped

1/4 cup extra-virgin olive oil

1 red onion

2 zucchini

2 yellow squash

12 oz asparagus, trimmed

1 roasted red bell pepper

1 1/2 cup lightly packed arugula, chopped

1 cup mixed baby greens

2 tbsp fresh parsley, chopped

Directions

In a medium bowl, whisk first 4 ingredients to make the dressing. Gradually add oil while stirring fast.

Heat barbecue or pan to medium high.

Brush onion, zucchini, yellow squash, and asparagus with 1/2 of the balsamic dressing. Grill or saute vegetables until just cooked through, turning occasionally.

Allow veggies cool slightly, then cut into small pieces and place in large bowl.

Add roasted bell pepper, arugula, and greens; toss with enough dressing to coat.

(Makes 4 Servings)

1 pint fresh strawberries, sliced

1 pound seedless green grapes, halved

3 bananas, peeled and sliced

1 – 8 ounce container nonfat strawberry or lemon yogurt

Directions

In a large bowl, toss together strawberries, grapes, bananas, and strawberry yogurt. Serve immediately.

6 egg whites

1 whole omega-3 egg

28 ounces (1 slice) feta cheese

1/2 cup mushrooms

1/4 onion

1 handful of spinach

4 oz smoked ham

Now to make it!

Preparation

Chop mushrooms and onions and saut in a lightly coated pan of olive oil. After 2-3 minutes add the whisked eggs into the pan and break up

the feta cheese and add the ham to the top on top. Cook on low while covered for 3-5 minutes. Remove from pan and enjoy!

1/2 cup plain yogurt

1/4 cup finely chopped cucumber

1/2 teaspoon dried dill weed

1/4 teaspoon dried mint, crushed

4 large pita bread rounds

4 lettuce leaves

6 ounces thinly sliced fully cooked deli chicken breast

1 small tomato, thinly sliced

1/3 cup crumbled reduced fat feta cheese

Directions

For dressing: In a small mixing bowl stir together yogurt, cucumber, dill weed, and mint. Set aside. For Sandwich: Place a pita bread round on a plate. Top with lettuce, chicken, tomato, and feta cheese. Spoon dressing on top. Roll up the pita bread. Secure with wooden toothpicks. Serve immediately.