Time:

5 min (2 min to prepare, 3 min to cook)

Meal type:

Drinks

Ingredients:

1 cup unsweetened,...
0.75 cup 100% orange juice
0.5 cup plain low-fat yogurt

Directions:

Blend all ingredients well in blender, and drink! Variations Frozen strawberries, blueberries, mixed berries, mango, or peaches Pineapple juice, orange-tangerine juice, and other 100 percent juice blends

Time:

7 min (2 min to prepare, 5 min to cook)

Meal type:

Salad

Ingredients:

1 cup radishes
1 cup thinly sliced celery
1 cup torn up lettuce...

Directions:

Toss radishes, celery, and lettuce together. Top with your favorite low or no-fat dressing.

Time:

10 min (5 min to prepare, 5 min to cook)

Meal type:

Salad

Ingredients:

1 cup shredded carrot
3 each (medium) unpared...
1 tablespoon Lemon juice
0.5 cup raisins
0.333333 cup low-fat mayonnaise

Directions:

Combine all ingredients. Chill thoroughly. Serve on salad greens.

Time:

10 min (5 min to prepare, 5 min to cook)

Meal type:

Salad

Ingredients:

2 tablespoon non-fat bottled...
1 each apple, diced
0.25 cup dried fruit tidbits
2 tablespoon chopped hazelnuts
1 cup pre-cut mixed...

Directions:

Layer ingredients, in order, in a large, travel-proof, lidded, insulated cup. When ready to eat, grab a fork and shake the cup well.

Time:

10 min (5 min to prepare, 5 min to cook)

Meal type:

Side Dish

Ingredients:

4 each apples, cored and...
1 cup Vidalia onions
1 each Talbespoon...

Directions:

Sauté apples and onions in butter until tender.

Time:

10 min (5 min to prepare, 5 min to cook)

Meal type:

Salad

Ingredients:

1 each papaya
1 each guava
1 each Asian pear
1 each lb spring salad mix
4 tablespoon low fat...

Directions:

Cut papaya and guava into thin slices. Julienne the Asian pear. Put the spring mix salad in a large bowl. Toss with dressing. Mound on a platter. Place fruit slices on top and serve.

Time:

10 min (5 min to prepare, 5 min to cook)

Meal type:

Salad

Ingredients:

0.5 tablespoon olive oil
2 tablespoon raspberry vinegar
1 teaspoon grated lime peel
1 tablespoon fresh lime juice
1 tablespoon fresh chopped...
0.5 teaspoon Dry mustard
0.25 teaspoon salt
0.25 teaspoon pepper
1 OZ package mixed...
4 each kiwi, peeled and...
4 each grapefruit
2 cups sliced strawberries
2 each star fruits, sliced
0.5 each ripe avocado,...

Directions:

Salad Dressing

In a small bowl, whisk together remaining ingredients, set aside.

Salad

In a large salad bowl, combine babay greens, kiwi, grapefruit, stawberries and star fruit. Pour on dressing and toss to coat. Top with avocado slices.

Time:

10 min (5 min to prepare, 5 min to cook)

Meal type:

Breakfast

Ingredients:

0.5 cup fat free milk
4 each small bananas,...
1 cup low fat plain yogurt
1 teaspoon vanilla
0.5 teaspoon cinnamon
0.125 teaspoon nutmeg
1 cup ice cubes

Directions:

Combine all ingredients except ice cubes in blender or food processor; process until thick and creamy. With motor running, add ice cubes; process until smooth. Pour into tall glasses to serve.

Time:

10 min (5 min to prepare, 5 min to cook)

Meal type:

Breakfast

Ingredients:

2 cups blueberries
2 cups raspberries
2 cups strawberries
2 cups blackberries
1 cup 100%...
1 cup low fat blueberry...
2 cups ice

Directions:

Place all items into blender and blend until smooth. Serve immediately.

Time:

10 min (5 min to prepare, 5 min to cook)

Meal type:

Breakfast

Ingredients:

2 cups blackberries
2 cups blueberries
1 cup fat free plain...
1 cup fat free milk
1 teaspoon vanilla extract
2 cups ice

Directions:

Place all ingredients into blender and blend until smooth. Serve immediately.

Time:

10 min (5 min to prepare, 5 min to cook)

Meal type:

Side Dish

Ingredients:

2 teaspoon canola oil
0.5 cup chopped onion
1 each garlic clove, minced
0.5 teaspoon ginger
2 teaspoon curry powder
7.5 OZ can no added salt...
0.5 teaspoon salt
0.25 teaspoon rosemary
0.5 teaspoon thyme
15 OZ can black beans,...
15 OZ can garbanzo...
0.333333 cup chopped fresh...
1 tablespoon Lemon juice

Directions:

Heat oil in skillet over medium heat. Add onions and garlic and sauté until tender. Add ginger, curry powder, and tomatoes stirring until mixture is slightly thicken. Add salt, rosemary, thyme, and beans. Stir well and simmer for 5 minutes stirring occasionally. Before serving add parsley and lemon juice.

Time:

10 min (5 min to prepare, 5 min to cook)

Meal type:

Side Dish

Ingredients:

1 OZ can low-sodium,...
1 cup cut tomatoes,...
1 teaspoon chopped fresh...
0.5 teaspoon chili powder
1 cup frozen corn, thawed
1 each clove garlic,...
0.125 teaspoon cayenne pepper or...

Directions:

Drain and rinse beans. In a bowl, combine beans, corn, tomatoes and garlic. Add parsley, pepper and chili powder. Combine and serve.

Time:

10 min (5 min to prepare, 5 min to cook)

Meal type:

Breakfast

Ingredients:

2 each oranges, peeled...
1 each banana, peeled...
1 tablespoon golden raisins
0.5 cup low-fat plain yogurt
0.125 teaspoon cinnamon

Directions:

In a small bowl, combine fruit. Divide fruit equally into 4 bowls. Put a rounded tablespoon of yogurt over fruit in each bowl and sprinkle with a dash of cinnamon.

Time:

10 min (5 min to prepare, 5 min to cook)

Meal type:

Side Dish

Ingredients:

4 cups broccoli florets
0.5 teaspoon garlic, minced
1 tablespoon shallots, minced
0.5 teaspoon red pepper...

Directions:

Blanch broccoli in boiling salted water for 2-3 minutes until crisp-tender; drain. Spray a medium skillet with cooking spray; turn heat to medium. Add garlic and shallots; cook 10 seconds. Add broccoli and red pepper flakes; toss to coat. Salt and pepper to taste.

Time:

10 min (5 min to prepare, 5 min to cook)

Meal type:

Appetizer

Ingredients:

0.5 cup diced apple,...
0.5 cup sliced banana
0.5 cup grapefruit...
2 tablespoon grapefruit or...
0.333333 cup halved grapes
0.333333 cup pineapple...

Directions:

Mix apple, banana, and grapefruit sections with juice to prevent darkening of apple and banana. Add grapes and pineapple and chill. (Fresh fruits in season may be substituted, as desired.)

Time:

10 min (5 min to prepare, 5 min to cook)

Meal type:

Salad

Ingredients:

4 each carrots (medium),...
0.25 cup raisins
2 teaspoon sugar, juice of...

Directions:

In a medium bowl, thoroughly mix carrots, raisins, sugar and lemon. Served chilled.

Time:

10 min (5 min to prepare, 5 min to cook)

Meal type:

Side Dish

Ingredients:

4 cups small cauliflower...
2 each cloves garlic,...
1 teaspoon olive oil
2 tablespoon apple juice
1 tablespoon fresh parsley
1 tablespoon red wine vinegar
0.5 teaspoon paprika
0.125 teaspoon salt

Directions:

In a large saucepan with steamer rack, steam cauliflower over boiling water covered for about 8 minutes or until crisp-tender. Meanwhile, using a small saucepan prepare sauce. First cook garlic in hot oil for 30 seconds. Remove from heat; stir in apple juice, parsley, vinegar, paprika, and salt. Cook sauce until heated. Transfer cauliflower to a serving dish. Pour sauce over the hot cauliflower. Toss to coat.

Time:

10 min (5 min to prepare, 5 min to cook)

Meal type:

Appetizer

Ingredients:

1 cup coarsely chopped...
0.5 tablespoon fresh ginger,...
1 teaspoon olive oil
0.5 teaspoon red curry powder
1 OZ can chickpeas,...
1 OZ can diced...
1 OZ bag spinach
0.5 cup water
0.25 teaspoon salt (optional)

Directions:

Combine onion and ginger in food processor and pulse until minced. Heat oil in large skillet over medium high heat. Add onion mixture and curry. Sauté 3 minutes. Add chickpeas and tomatoes; simmer for 2 minutes. Stir in spinach, water and salt. Cook another minute or until spinach wilts.

Time:

10 min (5 min to prepare, 5 min to cook)

Meal type:

Dips & Spreads

Ingredients:

3 each cloves garlic
0.25 cup plain low-fat yogurt
1 tablespoon fresh lemon juice
1 teaspoon olive oil
0.25 teaspoon salt
0.25 teaspoon paprika
0.125 teaspoon pepper
1 each (19 oz) can...

Directions:

Put all ingredients into a food processor and blend until smooth. Serve at room temperature with pita chips, crackers, carrots or other dipping vegetables.

Time:

10 min (5 min to prepare, 5 min to cook)

Meal type:

Dips & Spreads

Ingredients:

2 tablespoon chutney
0.5 teaspoon grated orange peel
2 tablespoon Fresh Orange Juice
1 cups Shredded cabbage
0.5 cup shredded carrot
1 cup coarsely chopped...
0.25 cup raisins

Directions:

In a large bowl combine chutney, orange peel, and orange juice. Mix well. Add shredded cabbage and carrot, pineapple, and raisins; toss to mix. Serve immediately or cover and chill until serving time.

Time:

10 min (5 min to prepare, 5 min to cook)

Meal type:

Salad

Ingredients:

8 OZ dry corkscrew pasta
0.5 each medium red bell...
0.75 cup peeled and diced...
0.5 cup chopped red onion
8 each pluots sliced
2 tablespoon diced pimento
1 teaspoon finely grated...
3 tablespoon rice or white...
1 tablespoon Vegetable oil
0.125 teaspoon salt
0.125 teaspoon Freshly ground...

Directions:

Cook the pasta according to the package directions. Drain. Rinse briefly under cold water and drain. In a large bowl, toss together the pasta, red and yellow bell peppers, jicama, onion, and pluots. In a small bowl, whisk together the basil, pimento, ginger, vinegar, oil, salt, and pepper until blended. Drizzle the dressing over the salad and toss until evenly coated.

Time:

10 min (5 min to prepare, 5 min to cook)

Meal type:

Dips & Spreads

Ingredients:

4 OZ 100% cranberry...
0.5 cups diced tomatoes
1 cup fresh...
0.25 cup ripe medium...
0.5 cup diced pineapple
0.5 cup thinly sliced...
2 tablespoon Lemon juice
0.25 cup finely chopped...
2 each cloves crushed...

Directions:

Place juice into a saucepan. Boil for about 5 minutes until reduced to about 1 Tbsp of syrup. Place the reduced juice and all remaining ingredients into a medium bowl and stir until incorporated. Chill and serve immediately with favorite chips and vegetables. * Fresh cranberries may be stored in your freezer for up to 1 year.

Time:

10 min (5 min to prepare, 5 min to cook)

Meal type:

Salad

Ingredients:

1 each medium, about...
4 each medium navel...
0.25 cup thinly sliced red...
0.25 cup Kalamata olives,...
2 teaspoon olive oil
2 tablespoon fresh lemon juice

Directions:

Combine fennel, oranges, red onion and olives. Drizzle with olive oil and lemon juice. Toss gently and serve.

Time:

10 min (5 min to prepare, 5 min to cook)

Meal type:

Salad

Ingredients:

1 cup seedless grapes
1 cup orange segments
1 each large apple, cut...
1 each large pear, cut...

Directions:

Toss all ingredients together. Serving Suggestions: 1. Serve on lettuce lined plate with scoop of lowfat cottage cheese and lite dressing. 2. Serve in glass dish with scoop of sherbet on top. 3. Serve in bowl topped with yogurt.

Time:

10 min (5 min to prepare, 5 min to cook)

Meal type:

Salad

Ingredients:

2 each thinly sliced,...
1 cup seedless green or...
1 each banana, sliced
1 can (16 oz) pineapple...
1 cup cut up cantaloupe
1 each kiwi, peeled and...
0.25 cup lowfat sour cream...
1 cup lowfat small curd...
1 cup lowfat vanilla...
1 tablespoon Honey
2 teaspoon lime juice

Directions:

To make salad, combine first five fruits with a little of the dressing; garnish with slices of kiwifruit. Serve remaining dressing separately. To make dressing, combine sour cream, cottage cheese and yogurt. Mix well. Blend in honey and lime juice.