Chocolate Meringue KissesIngredients:4 egg whites1 teaspoon vanilla extract1/8 teaspoon cream of tartar1 cup Splenda3 tablespoons unsweetened cocoa

Directions:Preheat oven to 225-degrees. Put baking parchment on a cookie sheet.

Beat egg whites until foamy. Add vanilla extract a few drops at a time and cream of tartar. Beat until meringue starts to look creamy and forms soft peaks. Add in Splenda a little at a time. Add in cocoa a little at a time.

Put meringue on parchment paper cookie sheet by spoonfuls. (You can use a pastry bag and pipe them into cones like Hershey kisses, or flower shapes.) Bake at 225-degrees for one hour. Turn off oven, open oven door a crack, and allow to cool five to ten minutes. Remove from oven and allow to cool away from drafts. Remove from parchment paper when cool.

Variation:You could also do these with daVinci flavored syrups and a little food coloring if desired. Then sprinkle a little granulated Splenda on the top for that sugar "sparkle."

Luncheon Asparagus

Ingredients:8 asparagus stalks, fresh or frozen 2 tablespoons melted butter 2 hard-boiled eggs, chopped Lemon juice to taste Chopped fresh parsley for garnish (optional) Salt to taste

Directions:If using fresh asparagus, place asparagus in saucepan of boiling salted water. Add few drops lemon juice; cook seven to eight minutes over high heat. Prick asparagus with knife to test if cooked. Stalks should be tender. Drain well.

If using frozen asparagus, add 1-2 tablespoons water and a few drops of lemon juice. Microwave on high for four to six minutes, or until asparagus is tender. Drain well.

Arrange the drained asparagus on a plate and drizzle with the melted butter.

Sprinkle lightly with lemon juice and season with salt. Top with the chopped hard-boiled eggs and chopped parsley (if desired). Serve immediately.

Sunflower BreadIngredients:2 eggs1 cup heavy cream1 teaspoon vanilla extract1 stick (1/4 pound) butter or 1/4 cup sunflower oil1 cup nut flour 1/4 cup sunflower seeds1 teaspoon baking powder1/2 cup unprocessed bran 1/2 cup sugar equivalent, i.e. Splenda

Directions:Beat eggs, cream and vanilla. Melt butter (oil) and add to cream. Mix dry ingredients. Add wet mixture to dry. Bake 30-40 minutes at 350-degrees. Check with a toothpick.

Sugar-Free ChocolateIngredients:2-3 tablespoons cocoa2 tablespoons butter (no substitutes)2 tablespoons liquid heavy whippping cream1/4 teaspoons pure vanilla extract1 tablespoon peanut butter (crunchy or creamy)6 packets sugar substitute

Directions:Melt butter in microwave until hot. Add cocoa; mix well.

Add sugar substitute, vanilla, cream, and peanut butter. Mix well. Drop by spoonfuls on waxed paper and refrigerate. Can double the recipe and freeze in ziplock bags.

Variations:Make chocolate, spoon into cupcake liners, just enough to cover bottom; spoon cheesecake in until ful. Sprinkle chopped pecans on top. Freeze or refrigerate. Mix in some unsweetened coconut or walnut or pecans or peanuts. Make chocolate chips: Put the chocolate mixture in a ziplock bag while still a little warm. Cut a little off the tip of the bag and drop chips onto wax paper and freeze.

Mashed Not-Potatoes

Ingredients:1 head cauliflower, trimmed, washed and cut into chunks3 tablespoons butter3 tablespoons cream or sour creamSalt and pepper, to taste

Directions:Steam the cauliflower till well-cooked. Add 2-3-tablespoons of butter and mash. If you like it a little chunky, use a potato-masher or mixer. If you like it very smooth, use a stem/wand-type mixer. Add cream, a tablespoon at a time, until desired consistency. Salt and pepper to taste.

Variation: Twice-baked not-potato casserole: Add grated cheddar cheese, crumbled bacon (optional), a beaten egg or some sour cream, and put in a casserole dish. You can top with more grated cheese.

Broil till top is browned.

Crab-Stuffed Squash

Ingredients:2 large zucchini or crookneck squash2 cans crabmeat (6-1/2 ounce), drained 2 ounces cream cheese, softened2 green onions, chopped 1/2 medium tomato,seeded and chopped 1 teaspoon lemon juice1 tablespoon mayonnaise1 dash Liquid Smoke (optional) 2 cups mozzarella cheese shredded, divided

Directions:Trim the ends of the squash and discard. Half the squash lengthwise. Microwave the squash halves on high for three to five minutes.

With a spoon, scoop the center of the squash halves out, leaving the ends intact. Chop the removed squash pulp up.

Combine the chopped squash, crabmeat, cream cheese, green onions, tomato, lemon juice, mayonnaise, Liquid Smoke (if desired), and 1-cup of the shredded mozzarella in a bowl. Stir to thoroughly combine the ingredients.

Place the halved squash cut side up in a large baking dish. Fill the centers of the squash halves with the crabmeat mixture.

Bake at 350-degrees for 30 to 35 minutes, or until the crabmeat mixture is hot and bubbly and is beginning to brown on top. Sprinkle 1/4-cup of the remaining shredded mozzarella on top of each squash half and return them to the oven until the cheese is melted and just beginning to brown, about five minutes.

Serve immediately or cool, wrap and plastic wrap, and refrigerate for later use. Recipe makes four servings.

Eggnog Ice Cream Cups

Ingredients:Two, 4 ounce containers Egg Beaters1 cup water2 cups heavy whipping cream1/3 cup splenda1 tablespoon liquid Sweet and Low1/2 teaspoon vanilla extract1/3 cup vanilla whey protein powder1/4 teaspoon nutmeg1/8 teaspoon cinnamon

Directions:Combine all of the above in a blender. When mixed, pour into your ice cream maker and follow manufacturer directions for soft serve ice cream.

Spoon ice cream into 12 muffin tins and put a wood stick in each. Freeze.

Jackstraw Eggplant

Ingredients:1 medium eggplant, peeled1 cup plain protein powder or soy flour1 cup ice water1 egg slightly beaten2 tablespoons vegetable oil1/2 teaspoon Splenda1/2 teaspoon saltFat for deep fat fryingGrated Parmesan cheese -- (optional)

Directions: Halve the peeled eggplant lengthwise, then cut crosswise into 1/2-inch slices. Cut the slices into 1/2-inch strips. Beat together the plain protein powder or soy flour, ice water, egg, vegetable oil, sugar, and salt. Dip the eggplant strips in the batter, allowing the excess batter to drip off. Fry the coated strips of eggplant a few at a time in deep hot fat (365 degrees) for 4 to 5 minutes, or until golden brown. Drain the cooked strips on paper towels, then sprinkle with additional salt and Parmesan cheese.

3-Way Chicken Breasts

Ingredients:Three, 4 pound packages boneless skinless chicken breasts1 bottle Greek Vinaigrette salad dressing1 bottle Italian salad dressing 1 bottle Dijon Vinaigrette salad dressing

Directions:Open each bag of chicken breasts but do not remove the meat. Pour enough salad dressing into each bag to coat the breasts well. (You may not use the entire bottle of salad dressing.) Seal the bags well and toss them in the refrigerator to thaw and/or marinate overnight.

Take the bags out of the refrigerator one at a time and broil the chicken breasts until just done (center is no longer pink). Cool. Leave whole or slice, dice, or chop (your preference) to use whole or in salads or casserole. Package in the portion size you want in Zip Lock freezer bags for later use.

Makes 24 or more servings (depending upon how you package them).

Notes:Discard any salad dressing that is left in the bags. The carb count will vary depending upon the brand name of salad dressing used. If you want to get an accurate carb count per serving, you must first thaw the breasts and drain off any liquid, then measure the amount of salad dressing you pour over the breasts. Remeasure the salad dressing again after you have taken the marinated breasts out. The difference will be the amount of salad dressing actually absorbed by the breasts, and you can divide that amount by the number of breasts in the package, which varies.

Lemon Pork Stew

Ingredients:1 tablespoon vegetable oil 2 pounds boneless pork sirloin, cubed1 medium onion, chopped1 small turnip, peeled and cubed (1-cup)6 stalks celery, sliced3 cups chicken stock2 teaspoons dried thyme1 teaspoon grated lemon rind1 tablespoon lemon juice3/4 teaspoon salt1 cup artichoke hearts, drained2 cups frozen green beans1 tablespoon Arrowroot

Directions:In a large, non-stick skillet, heat the vegetable oil over medium-high heat. Brown meat in batches until browned on all sides. Transfer the meat to an 18 to 24-cup slow-cooker or crockpot.

Combine all the remaining ingredients except the not/Starch in a large bowl and stir to combine them. Pour them over the meat.

Cover and cook on low for eight to ten hours, or until the meat and vegetables are tender.

Remove a small amount of the broth from the crock pot. Whisk the not/Starch into 1 small amount of the chicken broth. Combine the not/Starch/chicken broth mixture with the stew and stir to combine. Let stand a few minutes while the broth thickens.

Mediterranean Burger

Ingredients:1/4 pound ground sirloin patty, frozen 3 green olives, sliced1 tomato slice1 tablespoon goat cheese 1 teaspoon chopped onions

Directions:Fry the hamburger patty in a skillet over medium heat (no need to thaw), and when it is almost done, top with the goat cheese and a sprinkling of onions.

Remove the patty to a plate and top with tomato slice and green olives

Berries and Roasted Pecans

Ingredients:18 ounce round of Brie cheese1 cup mixed berries, fresh or frozen1/4 cup Cognac1/3 cup apricot preserves1/2 cup lightly toasted pecan piecesAssorted crackers

Directions:Early Preparation: Marinate berries in Cognac for four to six hours. Lightly toast pecans in 350-degree oven for three to five minutes. Set aside.

To serve: Pre-heat oven to 350-degrees.

Cut a wedge 1/4 of the diameter of the Brie. Stack it o top of remaining round and place on oven-proof serving platter.

In a small sauce pan heat apricot preserves over medium heat until dissolved. Stir in marinated berries and then nuts. Reduce heat and warm through.

Heat Brie in oven until softened but not runny. Spoon mixture over Brie and serve immediately with assorted crackers.

Recipe makes four to six servings.

Barbecued Mechoui Lamb

Ingredients:6 pounds leg of lamb, boned and butterflied

Marinade: 1 bunch fresh mint, chopped 2 lemons, juiced1 tablespoon minced garlic2 tablespoons ground coriander1 teaspoon cayenne pepper 2 teaspoons paprika2 teaspoons ground cumin2 teaspoons freshly ground pepper 1/2 cup olive oil1/2 cup orange juice (optional)2 tablespoons fresh mint, chopped (for garnish)

Directions:Place the lamb in a baking tray. Combine all marinade ingredients and rub all over the meat. Cover and refrigerate overnight or stand at two to three hours at room temperature.

Bring the lamb to room temperature, if refrigerated. Preheat the oven to 350-degrees. Remove the lamb from the marinade and sprinkle with salt. Cook the meat until rare, remove from the oven and allow a few minutes before carving.

Sprinkle with a little chopped mint before serving, if desired

Mushrooms With Garlic And Parsley

Ingredients:1 pound mixed varieties fresh mushrooms5 tablespoons olive oil 3 cloves garlic, peeled and thinly sliced1 tablespoon lemon juice Salt and freshly ground black pepper to taste3 tablespoons parsley, finely chopped

Directions:Wash the mushrooms only if they are wild. Otherwise, wipe over the mushrooms with a slightly moistened cloth. Trim the stems and leave the mushrooms whole or, if large, slice them thickly.

Heat the oil in a large frying pan. Add the mushrooms and the garlic and cook over a high heat for about five minutes, until lightly browned. Stir often and do not allow the garlic to burn.

Add the lemon juice and salt and pepper to taste. Transfer to a warmed dish and sprinkle with parsley. Serve hot or at room temperature.

Pumpkin Custard Cheesecake

Ingredients:Crust:2 cups almonds, ground (crumbled graham cracker consistancy: done in food processer)1 stick butter, melted1 tablespoon Splenda

Mix all together, press into pie pan. bake at 400-degrees for four minutes.

Filling:2 boxes cream cheese (8 ounces each)3 eggs1 cup pumpkin (canned or fresh, cooked)1/2 cup Splenda1 tablespoon pumpkin pie spice

Directions:Mix all togther, pour into crust. Bake at 400-degrees for about 18 minutes (until set).

Almond Cookies

Ingredients:2 sticks butter, softened16 packets Splenda (equiv. to 1/2 cup sugar)2 teaspoons vanilla2 teaspoons almond extract1 teaspoon cold water 2 cups Carbolite bake mix1 cup almonds, ground (food processor works well)

Directions:Using electric mixer on low speed, cream butter and Splenda. Blend in vanilla, almond extract, and cold water. Add ground almonds and Carbolite. Blend until dough is thoroughly mixed. Scrape beaters into bowl. Dough will be dense. Use a 1-teaspooon measuring spoon to scoop up one rounded teaspoon of dough at a time.

Roll dough into a ball between palms of hands. Place ball on ungreased cookie sheet. Press the tines of a fork onto cookie ball to flatten it. Cookies do not expand when baked, so you can place them 1/4-inch apart on the cookie sheet. You'll probably need two cookie sheets. When sheet is full, bake at 350-degrees for 10-12 minutes, until edges of cookies are browned. Do not overbake. Recipe makes five dozen (60) cookies.

Note: You can roll out this dough and use cookie cutters for any shape you like. The cookies will hold their shape perfectly as they bake. If desired, top cookies with an almond sliver or a sprinkle of Splenda before baking.

Pumpkin Pie

Ingredients:1 shallow baking pan, half filled with water1 baked yellow pie shell 5 packets sugar substitute1 teaspoon ginger1 teaspoon cinnamon1/2 teaspoon salt1/2 teaspoon nutmeg1/4 teaspoon mace2 cups canned or fresh pumpkin2 whole eggs1 cup heavy cream1 teaspoon brandy flavoring

Directions:Preheat oven to 375-degrees. Set baking pan with water in oven.

Mix sugar substitute, ginger, cinnamon, salt, nutmeg and mace. Add pumpkin and combine well.

Beat eggs and add the heavy cream and brandy flavoring in a slow steady stream. Thoroughly combine egg and pumpkin mixture.

Pour into pie shell and bake for 40-45 minutes or until a knife inserted in the center comes out clean. Top with whipped heavy cream

Meat Loaf Pizza StyleLow Calorie Recipe

Ingredients:1 cup white bread crumbs1 cup skim milk2 pounds ground chicken breast, skinlessTwo egg whites, whipped1/2 cup onions, chopped1/2 cup bell peppers, chopped1/2 cup fat-free parmesan cheese1 teaspoon salt1 teaspoon oregano1 teaspoon pizza seasoning1/4 teaspoon black pepper 1 cup pizza sauce1cup fat-free mozzarella cheese, grated1 cup mushrooms, sliced

Directions:In a mixing bowl, combine bread crumbs, milk, chicken, egg whites, onions, bell peppers, parmesan cheese, salt, oregano, pizza seasoning, and black pepper. Press in pot. Cover and place in cold oven. Set temperature to 400-degrees. Bake for one hour. Spread sauce on top. Then, top with cheese and mushrooms. Cover, return to oven and bake ten minutes more.

Recipe makes eight servings.

Baked Herbed FishLow Calorie Recipe

Ingredients:2 pounds white fish fillets (halibut, sea bass)2 tablespoons olive oil1/2 teaspoon lite garlic salt1/2 teaspoon marjoram leaves1/3 teaspoon thyme leaves1/4 teaspoon garlic powder1/8 teaspoon white pepperTwo bay leaves1/2 cup chopped onion1/2 cup of white wine or skim milkLime/lemon wedges to garnish

Directions:Preheat oven to 350-degrees. Wash fish, pat dry and place in dish. Combine oil with lite garlic salt and herbs. Dribble over fish. Top with bay leaves and onions. Sprinkle with paprika. Pour wine or skim milk over all. Bake, uncovered, for 20 to 30 minutes or until fish flakes easily with a fork. Serve with lime or lemon wedges

Cranberry Banana MuffinsLow Calorie Recipe

Ingredients:Two whole egg whites -- slightly beaten3 tablespoons fat-free sour cream3 tablespoons honey3 tablespoons molasses3 tablespoons orange juice, canned1 teaspoon pure vanilla extract1 cup bananas - mashed1cup unbleached flour - sifted1 tablespoons orange peel - grated1/2 teaspoon baking powder1/2 teaspoon baking soda1cup cranberries -- chopped

Directions:Preheat oven to 350-degrees.Prepare muffin pans with cooking spray and flour; set aside.

In a mixing bowl, combine egg whites, sour cream, honey, molasses, orange juice, vanilla extract, and bananas. In another mixing bowl, combine flour, baking powder, baking soda, and cranberries.

Use an ice cream scoop to fill medium muffin pans and bake for 20 to 25 minutes for medium pans.

Recipe makes 12 servings.

Hearty Turkey BakeLow Calorie Recipe

Ingredients:3 cups mashed potatoes1/2 cup fat-free cheddar cheese, grated1-1/2 cup turkey light meat, skinless -- cooked and chopped1-1/2 cup frozen mixed vegetables -- thawed and drained10-3/4 ounce low-fat cream of mushroom soup1/4 cup skim milk1/2 teaspoon dry mustard1/4 teaspoon garlic powder1/4 teaspoon black pepper1/2 cup fat-free cheddar cheese, grated

Directions:Preheat oven to 375-degrees. Prepare a 1-1/2-quart casserole dish with cooking spray. In a mixing bowl, combine mashed potatoes and 1/2-cup cheese. Spoon potato mixture in prepared dish. Using back of spoon, spread pototoes across bottom and up sides of dish to form a shell. In another mixing bowl, combine turkey, vegetables, soup, milk, mustard, garlic powder, and black pepper. Pour over potato shell. Bake for 30 minutes. Top with remaining cheese and bake three minutes more or until cheese has melted.

Recipe makes four servings.

Turkey ChiliLow Calorie Recipe

Ingredients:1/2 teaspoon olive oil 1 cup bell peppers - chopped1 cup onions - choppedTwo cloves garlic - minced30 ounces dark red kidney beans, canned -- drained and washed29 ounces crushed tomatoes1 cup water3 cups turkey white meat, skinless, cooked and cubed1 tablespoon chili powder1 teaspoon coriander1 teaspoon cayenne pepper 1 teaspoon salt 1 cup fat-free cheddar cheese, grated

Directions:In a skillet, heat oil over low heat. Add bell peppers, onions, and garlic. Cook until tender. Then, add beans, tomatoes, water, turkey, chili powder, coriander, red pepper flakes, and salt. Simmer 25 minutes.

Recipe makes eight servings.

Baked Red SnapperLow Calorie Recipe

Ingredients:1 pound red snapper fillets, cut into 3-inch cubes2 teaspoons powdered rosemary1/2 teaspoon black pepperTwo fresh lemons, peeled and finely diced1/4 cup chopped fresh parsley

Directions:Sprinkle fish generously with powdered rosemary and black pepper. Arrange in a nonstick baking pan. Bake at 325-degrees 15-20 minutes, or until fish flakes easily when tested with a fork. Remove to serving plate. Cover with lemons. Sprinkle with parsley.

Recipe makes four servings.

Seafood Primavera SquaresLow Calorie Recipe

Ingredients:Two (8-count) cans refrigerated crescent rolls4 ounces cream cheese, softened1 cup sour cream1/2 cup seafood cocktail sauce1 teaspoon prepared horseradishOne (6-ounce) can crab meat, drained, flaked 1 cup frozen salad shrimp, thawed, rinsed1 cup finely chopped broccoli Three green onions, thinly sliced1/3 cup finely chopped red bell pepper1/3 cup finely chopped green bell pepper1/3 cup finely chopped yellow bell pepper

Directions:Preheat the oven to 350-degrees. Unroll the roll dough. Pat over the bottom of an 11 x 17-inch baking sheet with sides, pressing edges and perforations to seal. Bake for 10 to 12 minutes or until light brown. Let stand until cool.

Beat the cream cheese, sour cream, cocktail sauce and horseradish in a large mixer bowl at medium speed until creamy, scraping the bowl occasionally.

Spread over the baked layer. Layer with the crab meat, shrimp, broccoli, green onions, red pepper, green pepper and yellow pepper. Chill, covered with plastic wrap, until serving time. Cut into 40 squares.

Steak MarinadePaleolithic Recipe

Ingredients:1/3 cup minced shallots1/2 cup olive oil3 tablespoons fresh thyme1/4 teaspoon white pepper3 tablespoons freshly squeezed lemon juice

Directions:Mix the marinade ingredients in a non-reactive pan.

Score the meat, and place it in the pan and turn in the marinade. Marinate for at least 2 hours at room temperature or up to 24 hours refrigerated. If refrigerated, turn the steak in the marinade occasionally.

Remove the steaks from the marinade (retain marinade) and grill to taste.

Bring the remaining marinade to a boil in a non-reactive saucepan and remove from heat.

Carve the meat in thin diagonal slices across the grain (this makes for a tender cut) and arrange the slices on a warm platter. Pour the carving juices and the marinade over the meat.

Decorate, if desired, with parsley sprigs or watercress.

Macho Fish MarinadePaleolithic Recipe

Ingredients:3/4 cup olive oil1/2 cup fresh orange juice1/3 cup fresh lemon juice1/4 cup vegetable broth1 teaspoon salt2 tablespoons fresh lime juice1/2 medium fennel bulb, trimmed, cored and thinly sliced crosswise1/2 medium red onion, thinly sliced1-inch piece of fresh ginger, peeled and thinly sliced2 fresh thyme sprigs2 bay leaves1/4 teaspoon crushed peppercorns

Directions:In a large bowl, stir together the olive oil, orange juice, lemon juice, salt and lime juice.

Add the fennel, onion, garlic, ginger, thyme, bay leaves and peppercorns and mix until combined.

Chicken Veggie PacketsPaleolithic Recipe

Ingredients:4 boneless skinless chicken breast halves, about 1 pound1/2 pound fresh mushrooms, sliced1-1/2 cups baby carrots, halved lengthwise1 cup frozen pearl onions, thawed1/2 cup julienned sweet red pepper1/4 teaspoon pepper1 teaspoon dried thyme

Directions:Flatten chicken breasts to 1/2 inch thickness; place each on a piece of heavy-duty foil, about 12 x 12-inches.

Layer mushrooms, carrots, onions and red pepper over chicken, sprinkle with thyme and pepper. Fold foil around chicken and vegetables and seal tightly. Place on a baking sheet.

Bake at 375F for 20 minutes, or until chicken juices run clear

Paleo PancakesPaleolithic Recipe

Ingredients:1 egg1/4 cup of ground almonds1/4 cup of coconut milk

Directions:Cook as regular pancakes in coconut butter or other fat or if you are raw/paleo, drink it or eat as a pudding.

Or, if you prefer, cook this as an oven pancake: Preheat oven. Heat the pan (a cast iron frying pan works the best) in a 425-degrees oven until hot, add some olive oil, coconut butter, or coconut oil to the pan (1 tablespoon) and then add the egg mixture. Cook for 10 minutes. No turning. This recipe will not puff up like the ones made with rice flour instead of almonds, but it tastes good.

Paradise Peach CakePaleolithic Recipe

Ingredients:1/2 cup pecans5 peaches1/2 cup chopped dried pineapple3/4 cup chopped fresh pineapple1/2 teaspoon apple pie spice (optional)1/2 teaspoon cinnamon (optional)2/3 cup pitted soft dates11/2 cup fresh berries for garnish 1 (9-inch) pie crust Directions:In a small bowl, cover pecans with water and soak for 8 to 12 hours. Drain and rinse. Set aside.

Peel and halve peaches, reserving skin. Remove pit and thinly slice flesh. Set aside.

In a food processor or blender, blend peach skin with pecans, dried and fresh pineapple, spices and dates. In pie shell, layer 1/2 of peach slices in a fanned spiral. Evenly spread 1/2 of pineapple mixture over peach slices. Repeat with remaining peach slices and pineapple mixture.

Garnish with fresh berries of your choice. Serve immediately or refrigerate and serve chilled.

Healthy Baking and Cooking Tips

Make Low-Fat Treats Taste Great!Next time you make low-fat baked goods like brownies or muffins, be sure you don't overbake them. Since "light" versions have less fat than the originals, you run a greater risk of drying them out if they're in the oven for too long.Try this: Set your timer for a few minutes earlier than the recipe indicates, than keep a close eye on the dish until it's done

Watch the Fat!Boil, steam, microwave or stir fry vegetables in your diet plan but do not use butter or oil for flavoring because this will add too many calories and fat. Instead, use seasoning and herbs for flavoring.

Do Eat Vegetable FatThose who eat an average of 41.7 grams of vegetable fat a day have a 22-percent lower risk of developing diabetes than those who consume animal fats. Think peanut butter, olive oil and avocados for your fat intake.

Bouillon CubesWhen combined with water, bouillon cubes are a convenient way to add robust flavor to a variety of recipes that call for beef, chicken or vegetable stock. For a flavor boost, use the broth in place of water when cooking rice or beans. Or add it to stir-fries and reduce the amount of fat needed for cooking and to add flavor.

The Healthy TomatoThere is no need to buy fresh tomatoes to reap the benefits of lycopene, an antioxidant that may help prevent heart disease and certain cancers. Lycopene can withstand the high heat used in processing and cooking, so all canned and bottled tomato products (including tomato paste) offer the health benefits of fresh tomatoes. The body will absorb lycopene better when you eat tomatoes are with a small amount of fat, such as olive oil.

Basting Broiled FoodIf you're watching calories, baste broiled food with low-calorie salad dressings.

Don't Peel Away the NutrientsThere are great fiber and nutritional advantages and almost no risk of chemical residues in eating unpeeled fruit. The FDA reports that, during annual random produce testing, 99 percent of the produce is either residue-free or well below EPA (Environmental Protection Agency) limits.

Grilling ChickenIf you're watching your weight or cholesterol, you'll want to remove the skin from chicken. But don't do it until after it's grilled--the skin holds in the meat's natural moisture. Chicken grilled sans skin can quickly become dry and tough.

Healthier HamburgersAdd nutrition and cut down on meat consumption by substituting 1-cup of lightly sauteed, finely grated potato or carrot (or half of each) for a quarter pound of the meat.

A Healthy, Tasty MeatloafChoose ground round for making meatloaf--it has less fat (which would be absorbed by bread crumbs) than regular ground beef and more fat than ground sirloin, which would produce a dry meatloaf.

Salad Dressing SubstitutesCut down on the oil content of any salad dressing by substituting up to a third of the oil with wine, vegetable or defatted chicken broth, vegetable or tomato juice, hot water, etc. Whisk the substituted ingredient into the dressing after the other ingredients are combined.

Vinegar or Citrus JuiceSprinkle vinegar or citrus juice on food to give flavor a wonderful boost, but add them at the last minute of cooking so the flavor stays at its strongest.

Healthier Crusts on Baked MeatsFor a healthier crust on baked meats, fish and even fruits or vegetables, grease the pan with vegetable oil and add ground nuts or crumbs.

Seeds, Nuts and SpicesToast seeds, nuts and whole spices to bring out their full flavor. Cook in a dry skillet over moderate heat or on a baking sheet in a 350-degree oven, stirring frequently to toast evenly and prevent burning.

BreakfastFor breakfast, subsitute two egg whites to one whole egg in omelets. Eat as many egg whites as you like - they don't contain any cholesterol and are an excellent source of protein

Healthy Recipes

If you're looking for nutritious and fun recipes that are just right, these recipes are for you.

The Nutritional Top Ten

1. Oats:  The b-glucan in whole oats reduces the risk of coronary heart disease. The soluble fiber is instrumental in lowering cholesterol and stabilizing blood sugars.

2. Soybeans:  The bioactive ingredients in soy protein products suppress the formation of blood vessels that feed cancer cells. Soy helps stabilize hormone levels in women, as well as decrease the risk of heart disease, osteoporosis and ovarian, breast, and prostate cancers.

3. Tomatoes:  Lycopene, a potent antioxidant is a carotenoid that fights the uncontrolled growth of cells into tumors. It fights cancer of the colon, bladder, pancreas, and prostate. Men who eat 10 servings of tomatoes per week have been shown to decrease their prostate cancer risk by 66 percent.

4. Coldwater Seafood:  Healthy EPA/omega-3 oils are shown to decrease risk of coronary artery disease, stabilize blood sugars, increase brain power, and reduce the inflammatory response. Seafood reduces LDL cholesterol and triglycerides, while raising levels of HDL cholesterol.

5. Flaxseed:  A unique source of lignans, powerful antioxidants that are believed to stop cells from turning cancerous. Flaxseed also contains alpha-linolenic acid, the plant version of the omega-3s found in fish oils; it makes a great, healthy option for people who won't eat fish.

6. Garlic:  Rich in allicin, which boosts immune function and reduces cancer risk. Garlic also has strong anti-viral effects and has been shown to lower blood pressure and cholesterol levels.

7. Hot Peppers:  A source of capsaicin, a vital immunebooster with powerful anti-viral effects. Capsaicin is linked to decreased risk of stomach cancer due to its ability to neutralize nitrosamines, a cancer-causing compound formed in the body when cured or charred meats are consumed. Capsaicin also kills bacteria believed to cause stomach ulcers.

8. Sweet Potatoes:  A rival of carrots as a potent source of beta-carotene and other carotenoids, which help prevent cataracts and protect the body from free radicals and cancer -- particularly cancer of the larynx, esophagus, and lungs.

9. Grapes:  Grape skins contain a high concentration of resveratrol, which appears to block the formation of coronary artery plaque, as well as tumor formation and growth. Red grape juice or red wine is considered a better source of resveratrol than white, which is made without the grape skins.

10. Cruciferous Vegetables:  Broccoli, cabbage, cauliflower and Brussels sprouts contain indoles, sulforaphane, and isothiocyanates, which protect cells from damage by carcinogens, block tumor formation, and help the liver to inactivate hormone-like compounds that may promote cancer