1. In a 2 or 3 quart saucepan, combine apples, prunes, and orange juice; bring to boil, reduce heat and simmer until apples are tender but not soft, about 10 minutes. Remove from heat.
2. Stir in honey, lemon juice and cinnamon.  Cool, cover and chill.
3. Stir in orange and grapefruit segments. To serve, spoon fruits with their liquid into serving dishes; garnish with mint sprigs.

Makes 8 servings, with 140 calories per serving; 0.3 g fat, 0 mg. Chol., 4 mg. Sodium, 4 g fiber, 36 g carb.

1 medium tomato

1 medium cucumber

1 medium bell pepper

Onion, any type

1-2 tsp. chopped garlic

Other chopped vegetables that you enjoy (such as celery, carrots, cooked potatoes or beets)

Herbs & spices you like:  Mint, cilantro, basil, oregano, parsley (or a combination of those mentioned)

¼ tsp. cumin seed

¼ tsp. paprika 

¼ tsp. dried red pepper flakes (optional)

1. Coarsely chop all vegetables and mix together

2. Mix in ½-1 tsp. of your selected herbs and/or spices, cumin seed, paprika and red pepper flakes (if used)

3. Serve as a side dish or add cooked chicken, smoked tofu, garbanzo beans, or some type of cheese such as feta or parmesan and use as a main dish salad.

(adapted from Stealth Health)

4 c fresh blueberries, divided

3 Tbsp. sugar

1 Tsp. cornstarch

¼ tsp. cinnamon

¼ tsp. nutmeg

3 Tbsp. lemon juice

1. Chop 2/3 c blueberries in food processor or blender. Transfer to a medium saucepan.

2. Mix together sugar, cornstarch, cinnamon, and nutmeg, and add to chopped blueberries. Stir in lemon juice.

3. Cook & stir over medium heat until mixture thickens & boils.  Remove from heat.  Add remaining blueberries and toss to coat.

4. Spoon over angel food cake, various types of vanilla pudding, or frozen yogurt or light ice cream. 

(adapted from Fresh Ways with Picnics & Barbecues)

1 lb. boneless, skinless chicken breasts

2 tsp. reduced sodium soy sauce

¾ lb. whole wheat penne (or other short tubular pasta)

½ lb. snow peas or sugar peas (or 1 c frozen, defrosted peas)

2 large mangoes (or use peaches or nectarines)

½ medium bell pepper, coarsely chopped

2 medium-sized tomatoes, sliced

Cilantro and coconut dressing

¾ cup nonfat plain yogurt

2 Tbsp. chopped cilantro

¼ tsp. salt

freshly ground black pepper

2-3 Tbsp. unsweetened coconut flakes

1. To make the dressing: In a bowl, mix together the yogurt, cilantro, salt, pepper and coconut flakes. Set the dressing aside.
2. Put the chicken breasts into a saucepan with 2 ½ cups of water and the soy sauce; slowly bring the liquid to a simmer.  Partially cover the pan, and poach the chicken until the flesh is firm and opaque all the way through when pierced with the tip of a sharp knife (7-10 minutes). Remove the chicken breasts from the liquid with a slotted spoon, and set them aside to cool.  When cool, carve into short, thin slices.
3. Bring 3 qts. of water to a boil in a large saucepan.  Add 1 tsp. salt and the penne. If using whole-wheat pasta, start checking after 10 minutes, and cook until just tender (al dente).
4. If using snow or sugar peas, place in a colander, in a sink and blanch by simply draining the hot pasta water over them.  Refresh both the pasta and snow peas with cold water and drain.
5. Peel the mangoes (or other fruit) and cut into slices
6. Toss the chicken, penne, and snow peas in the dressing, and pack the mixture in a tightly covered container.  Pack mango slices in a separate container.  Combine ingredients when ready to serve.

Serves 6, with 253 calories per serving, 6.2 g. fat, 67 mg. chol., 208 mg. sodium, 3.4 g. fiber

September 2005 -- Warm Crustless Berry Pie

(adapted from Stealth Health)

1 (1-lb. bag frozen) or 4 c fresh blackberries

3 Tbsp. dry bread crumbs

2 Tbsp. sugar, plus 2/3 cup sugar

1 tsp. cinnamon

1 ½ Tbsp. quick-cooking tapioca

1 cup fat-free or low fat sour cream

¼ cup whole wheat pastry flour

1. Preheat the oven to 375 degrees. Arrange blackberries evenly in a 9-inch pie plate.  In a small cup combine the breadcrumbs, 2 Tbsp. sugar, and cinnamon.  Sprinkle half of the breadcrumb mixture and the tapioca over the berries.

2. In a small bowl mix together the sour cream, 2/3 cup sugar, and flour.  Pour this mixture evenly over the breadcrumb layer. 

3. Sprinkle the remaining breadcrumb mixture on top of the sour cream mixture. Bake for 35 minutes until bubbly and golden.  Serve warm in six dessert bowls.

Serves 6, with 217 calories per serving; 0.5 g fat (if made with fat free sour cream), trace chol., 4 g. fiber, 49 g. carb.

(adapted from California Dried Plum Board)

1 ½ cups reduced salt chicken broth

1 cup (about 6 oz.) coarsely chopped pitted dried plums

1-2 tsp. curry powder

1 c dry whole wheat couscous

½ c chopped green onions

3 Tbsp. olive or canola oil

¼ c. white wine vinegar

¼ tsp. salt

1/8 tsp. freshly ground pepper

1 ½ c (8 oz.) cubed cooked chicken, or grilled tofu

1 c chopped tomato

½ cup red bell pepper, chopped (optional)

½ c chopped celery (optional)

½ c sliced almonds, sliced almonds, toasted (optional)

½ - 2/3 c feta cheese (optional)

1. In a medium saucepan, combine chicken broth, dried plums and curry powder; bring to a boil.
2. Remove from heat; stir in couscous and green onions. Let stand, covered, 5 minutes. Fluff with fork; allow to cool.
3. In a small bowl, whisk together oil, vinegar, salt and pepper; add to couscous, tossing to coat. Stir in chicken (or tofu), bell pepper, celery and tomato (and feta, if used). Just before serving, stir in almonds.

Makes 6 servings, with 360 calories per serving, 12 g. fat, 31 mg. chol., 344 mg. sodium, 4 g. fiber, 37 g. carb.

(adapted from AICR E-Newsletter)

2 large ripe tomatoes, halved

1 slice whole wheat bread

4 Tbsp. reduced fat feta cheese

1 garlic clove, finely minced

2 tsp. olive oil

1 tsp. dried oregano*

½ tsp. dried basil*

½ tsp. dried thyme*

Salt and freshly ground black pepper, to taste

*Or use 2 tsp. of Italian herb mix as an alternate

1. Preheat oven to 350 degrees. Gently squeeze the tomatoes or use a spoon to remove seeds.

2. In a blender or food processor, add the slice of bread and blend or chop on low until you have breadcrumbs. In a small bowl, combine breadcrumbs, feta cheese, garlic, oil, oregano, basil, thyme and salt and pepper, to taste.

3. Spoon the crumb mixture into each halved tomato and place them in a casserole dish. Bake the tomatoes uncovered for 30-4- minutes, until the tomatoes are soft, but not mushy (test them with a knife for tenderness), and the topping is golden brown.

Makes 4 servings; each serving is half of a tomato, with 79 calories per serving, 3 g. fat, 1 g. sat. fat, 146 mg. sodium, 2 g fiber, 7 carbs.

(adapted from Nutrition Action Health Letter)

3 medium acorn squash

2 ½ Tbsp. orange marmalade or apricot jam

1 Tbsp. water

1 Tbsp. packed brown sugar

2 Tbsp. lime juice

1 ½ Tbsp. lite soy sauce

¼ tsp. red pepper flakes

1. Preheat the oven to 375 degrees. Wash and stab-cut into the squash several times.  Microwave at full-power for 3 minutes.

2. Cut the squash into 1-inch rings, removing the seeds. Arrange on a baking sheet lightly coated with vegetable cooking spray. Bake for 20 minutes.

3. Combine the remaining ingredients in a small bowl. Brush the mixture over the squash rings and bake for an additional 10 minutes or until tender. Spoon the remaining mixture over the squash before serving.

Makes 6 servings, with 120 calories per serving, 0 g. fat, 0 mg. chol., 150 mg. sodium, 3 g. fiber, 31 g. carb.

1 Tbsp. olive oil

1 orange- zest and juice

2 tbsp. cider vinegar

Black pepper to taste

Pinch ground nutmeg

4 cups cooked brown rice

½ cup dried cranberries

1 red apple, cored, chopped

1 cup chopped celery

4 sprigs parsley, chopped

¼ cup pecan pieces, toasted

1. Combine the olive oil, orange zest, orange juice, vinegar, pepper, and nutmeg in a bowl.

2. Add the rice, cranberries, apple, celery, parsley and pecans.

3. Toss all together. Chill until ready to serve, up to 24 hours.

Serves 10. each ½ cup serving contains 130 calories, 4 g. fat, 0.5 g. saturated fat, 0 g. trans fat, 0 mg. cholesterol, 7 mg. sodium, 22 g. carbohydrate, and 2 g. fiber.

2 ½-3 cups cooked or canned, rinsed and drained black‑eyed peas

1 cup fresh, canned or frozen corn kernels

1 cup finely diced carrots

1 cup finely diced celery

1 cup finely diced red bell pepper

1 Tbsp. minced red onion

1/4 cup seasoned rice vinegar

1/2 cup whole cilantro leaves

Freshly ground black pepper

Salt

1. Bring 6 cups of water to a boil.  Add the corn, carrots, and celery.  Blanch for approximately 1 minute, or until just tender.  Drain and refresh under cold water.  Drain well.

2. In a large bowl, combine the peas, corn, carrots, celery, red bell pepper, and onion. Pour the vinegar over and toss well.  Allow to stand for at least 30 minutes or at room temperature. 

3. Thirty minutes before serving, add the cilantro and toss well.  Season to taste with salt and pepper.  Serve.

Makes 6 cups, Serves 6 to 8, with Calories 145; fat 1 g; cholesterol 0 mg; sodium 342.1 mg w/out added salt