Change Something Cookbook by Lisa Cornwell

USD 349 ENCOURAGES YOU TO

“CHANGE SOMETHING”

A MONTH OF MEALS

USD 349 ENCOURAGES YOU TO

“CHANGE SOMETHING” A MONTH OF MEALS

Publication #12,531 Printed in the United States of America. To create your own custom cookbook, contact: G & R Publishing Company 507 Industrial Street Waverly, IA 50677 8003831679 gandr@gandrpublishing.com www.gandrpublishing.com

Table of Contents Week 1 ...............................................................................1 Week 2 ............................................................................ 23 Week 3 ............................................................................ 47 Week 4 ............................................................................ 69 Index

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JIFFY OATMEAL CRUNCH 1/2 c. margarine or butter 3/4 c. firmly packed brown sugar 1 tsp. vanilla

1/2 tsp. baking soda 2 c. uncooked quick oats 1 c. raisins

1. Preheat oven to 350° and grease a 9x13 inch baking pan. 2. In large skillet, melt butter and brown sugar. 3. Remove from heat and stir in remaining ingredients. 4. Spread into pan and bake for 15 - 20 minutes. Cool; cut into squares.

PINEAPPLE PORK 1 medium green pepper - cut into strips 4 boneless pork chops (about 1 lb.) 1/8 tsp. salt

1 T. vegetable oil 1 can (8 oz.) pineapple chunks - undrained 1/4 tsp. ginger 1/4 tsp. cinnamon

1. Cut the green pepper into strips. 2. Heat the oil in a large skillet. 3. Place pork chops on the heated skillet. Sprinkle the salt on top. 4. Cook the pork for 5 minutes on low heat on each side. The pork should lose its pink color when it’s cooked enough. 5. Remove the cooked pork from the skillet. Place it in a serving dish. 6. Put the green pepper slices in the skillet. 7. Stir in the pineapple chunks with their juice. 8. Stir in the ginger and cinnamon. 9. Simmer for about 3-5 minutes. 10. Spoon the pineapple mixture over cooked pork. Note: Serve with cooked rice.

GREEN BEAN SAUTÉ

Serving Size 1/2 C Yield: 6 Servings

1 c. chopped onion 1 c. sliced mushrooms 1 tsp. minced garlic

1 can (16 oz.) drained, cut green beans (continued on next page) 1

1. Spray a skillet with non-stick cooking spray. 2. SautĂŠ onions, mushrooms, and garlic. 3. Add green beans and heat thoroughly.

ROASTED HERB POTATOES vegetable cooking spray 1 lb. (3 medium or 3 C. cubed) potatoes

Serving Size: 1/2 C. Yield: 6 Servings

2 tsp. vegetable-oil 1/2 tsp. rosemary 1/2 tsp. salt

1. Preheat oven to 450Â°. 2. Coat a baking sheet with vegetable cooking spray. 3. Wash and peel the potatoes. 4. Cut the potatoes into 1/2 inch cubes, and put them into a large bowl. 5. Put the oil, rosemary, and salt in a small bowl. Stir together. 6. Pour the oil mix over the potatoes. Stir to coat the potatoes evenly. 7. Spread the potatoes on the baking sheet. 8. Bake for 25 to 30 minutes, or until lightly browned.

CHILI POPCORN

Serving Size: 1 cup Yield: 4 Servings

4 c. popped corn 1 T. melted margarine

1 tsp. chili powder dash garlic powder

1. Mix popcorn and margarine in a bowl. 2. Mix seasonings thoroughly and sprinkle over popcorn. Mix well. 3. Serve immediately and enjoy with family and friends.

BEEF POT ROAST

Serving Size: 3 oz. Yield: 8 servings

1/2 c. chopped onion 2 c. water 2 1/2 lbs. boneless beef chuck roast 2 c. hot water

1 beef bouillon cube 1 T. orange juice 1/4 tsp. allspice 1/8 tsp. pepper (continued on next page) 2

1. In a small bowl, put the bouillon cube in 2 cups hot water. Stir it until the bouillon cute dissolves. This will make 2 cups of beef broth. 2. In a medium bowl, stir together the broth, orange juice, allspice, and pepper. 3. Peel and chop the onion, to make 1/2 c. chopped onion. 4. Put 2 T. water in the skillet. Heat on medium. 5. Put onion in the skillet. Simmer it until tender. 6. Add the roast to the skillet. Brown it on all sides. 7. Pour the broth mix over the meat in the skillet. 8. Cover and simmer for 2 hours.

SPICY BAKED SQUASH

Serving Size: 1/4 of an acorn squash Yield: 4 servings

vegetable cooking spray 1 acorn squash dash of salt 2 T. margarine

3 T. brown sugar 1 tsp. cinnamon 1/4 tsp. nutmeg 1/4 tsp. ginger

1. Preheat the oven to 400째. 2. Coat the baking sheet with vegetable cooking spray. 3. Wash the squash. Cut it in half lengthwise. Remove the seeds Cut the squash into 1/2 inch slices. 4. Place the squash on the baking sheet. Sprinkle with salt. 5. Melt the margarine on low heat in a small saucepan. 6. Add the brown sugar, cinnamon, nutmeg, and ginger to the saucepan. 7. Spread the margarine mix on the squash. 8. Bake for 20 to 25 minutes, or until tender.

HOMEMADE MASHED POTATOES

Serving Size: 1/2 C. Yield: 8 servings

2 lbs (6 medium) potatoes 1 c. low fat milk 3 T. margarine or butter

1 tsp. salt 1/2 tsp. ground pepper (continued on next page)

1. Peel the potatoes, and cut them into chunks. 2. Put the potatoes in a medium saucepan with enough water to cover them. 3. Cook the potatoes on medium heat for 15 minutes or until tender. 4. Remove the potatoes from the heat. Drain the water off the potatoes. 5. Mash the potatoes with a fork or potato masher. 6. Stir in enough milk to make the potatoes smooth and creamy.

FRUIT SLUSH

Serving Size: 1/4 of recipe Yield: 4 servings

2 2/3 c. coarsely chopped cantaloupe or watermelon - seeded, peeled 1 2/3 c. coarsely chopped kiwi (optional)

2-3 T. sugar 2 T. lime juice 2 C. water ice

1. In a blender, Puree fruit with sugar and lime juice until smooth. 2. Combine fruit mixture and water in a large pitcher. 3. If desired, pour through a strainer to eliminate pulp. 4. Cover and refrigerate for up to a week. 5. To serve, stir well and pour into tall glasses over ice.

SURE TO PLEASE BAKED EGGS & CHEESE

Serving Size: 1/4 of recipe Yield: 4 servings

1 T. oil 6 eggs 1/2 c. nonfat milk

1/2 c. grated low fat cheese 1 tsp. garlic powder 1 1/2 tsp. oregano

1. Preheat oven to 350째. 2. Put oil in a medium baking dish or small cake pan and heat in the oven for a few minutes. 3. In a bowl, beat eggs. Mix in remaining ingredients. Pour into hot pan. 4. Bake 20 minutes or until eggs are firm. Serve immediately.

FRUIT DIP

Serving Size: 1/4 of recipe Yield: 4 servings Time: 15 minutes

8 oz. yogurt, low fat vanilla 2 T. orange juice, 100% juice, frozen concentrate, thawed 1 T. lime juice 1/2 tsp. brown sugar

2 red apples - cored and sliced 1 pear - cored and sliced 1 peach - pitted and sliced

1. In a small bowl, combine yogurt, orange juice concentrate, lime juice and brown sugar. 2. Mix well. 3. Place bowl containing dip on a large plate and surround with fruit.

BAKED LEMON CHICKEN

3 1/2 lbs. chicken - skinned and cut into 10 pieces 1/4 tsp. salt 1/4 tsp. pepper 1 1/2 thinly sliced cloves of garlic or 1 tsp garlic powder 4 fresh thyme sprigs or 1 tsp dried thyme

Serving Size: 2 pieces Yield: 5 servings Time: 30 minutes 3 c. thinly sliced onions 1 1/2 c. chicken stock or water 1/4 c. lemon juice 1 lemon sliced into 10 slices, seeds removed

1. Combine salt, pepper, garlic, and thyme. 2. Lay chicken pieces into a 11x13 baking pan. Sprinkle seasonings over chicken. 3. Combine onions, stock, and lemon juice in a sauce pan. Heat to a boil. 4. Pour hot lemon mixture around chicken. Top each chicken piece with a lemon slice. 5. Bake for 30 minutes at 400째 until golden brown and juices are clear colored.

HARVEST VEGETABLE SALAD

Serving Size: 1/4 of recipe Yield: 4 servings

2 c. washed romaine lettuce 1 c. washed cilantro leaves 1 c. peeled parsnips

1 c. peeled carrots 1 c. peeled turnips

1. Combine romaine lettuce and cilantro, and divide onto four plates. 2. Place parsnips, carrots, and turnips into 1 quart of boiling water. Return water to a simmer, cook vegetables for 2 minutes. Strain into a colander. 3. Mix ingredients for the dressing right before use. 4. Place hot vegetables on top of greens and top with homemade dressing.

ITALIAN PASTA SALAD

Serving Size: 1/8 of recipe Yield: 8 servings

4 c. pasta, cooked 2 c. blanched broccoli pieces 1 c. cooked carrot slices 1/2 c. red pepper strips

1/4 c. sliced green onions 1/2 - 3/4 c. Italian salad dressing, light or reduced fat

1. Mix all ingredients together and refrigerate for about 30 minutes before serving. Note: For a more hearty salad, add strips of cooked ham, a can of cooked red beans or sprinkle with grated cheese.

PUMPKIN CHEESE PIE

Serving Size: 1 slice Yield: 16 servings Time: 65 minutes

8 oz. cream cheese, reduced fat 8 oz. cream cheese, nonfat 2 eggs 4 egg whites 1 1/4 c. sugar

1 1 1 2

can (29 oz.) pumpkin tsp. cinnamon tsp. ginger - 9 inch graham cracker pie crusts (continued on next page)

1. Preheat oven to 350째. 2. Place the cream cheese, eggs, and sugar in a large mixing bowl. Mix at medium speed until creamed. Add the remaining ingredients and mix at medium speed until ingredients are well mixed. 3. Spoon the mixture evenly in each pie crust and place both in the oven for approximately 50 minutes until pies look firm in the middle.

BANANA BREAD

Serving Size: 1 slice Yield: 12 servings

3 large well-ripened bananas 1 egg 2 T. vegetable oil 1/3 c. milk 1/3 c. sugar

1 tsp. salt 1 tsp. baking soda 1/2 tsp. baking powder 1 1/2 c. flour

1. Preheat the oven to 350째. 2. Peel the bananas. Put them in a mixing bowl. Mash the bananas with a fork. 3. Add the egg, oil, milk, sugar, salt, baking soda and baking powder. Mix well with the fork. 4. Slowly stir the flour into the banana mixture. Stir for 20 seconds until the flour is moistened. 5. Lightly grease the bread pan with a little oil (or cooking spray) or line with wax paper. 6. Pour the batter into the bread pan. 7. Bake for 45 minutes until a toothpick inserted near the middle comes out clean. 8. Let the bread cool for 5 minutes before removing it from the pan. Notes: The key to good banana bread is to use well-ripened bananas that are covered with brown speckles. Try using half whole wheat flour to add some fiber.

PEANUT BUTTER â&#x20AC;&#x2DC;N FRUIT-WICH

Serving Size: 1 open-faced sandwich Yield: 4 servings

4 slices whole wheat bread 8 T. peanut butter 1 thinly sliced apple or banana

8 T. sliced or grated carrot (optional)

1. Spread 2 T. peanut butter on bread. 2. Place fruit slices on top. 3. Optional: Top with grated carrot. Note: Instead of whole wheat bread try crunchy graham crackers or roll up the filling in a soft tortilla. Instead of fresh fruit use canned, drained pineapple.

SKILLET NOODLES AND BEEF

Serving Size: 1 1/2 cups Yield: 8 servings Time: 30 minutes

1/2 lb. ground beef 1/2 c. chopped onion 1 can (15 oz.) tomato sauce 1 1/2 c. water 1/4 tsp. garlic powder 1/4 tsp. oregano 1/4 tsp. basil

3 c. noodles, uncooked, 1/2 inch wide 1 package (10 oz.) spinach, frozen, chopped 1 c. cottage cheese, nonfat 1/2 c. cheese, part-skim mozzarella, shredded

1. Brown ground been in a large skillet. Drain and rinse to remove fat. 2. Add onion, tomato sauce water, and spices. Cover and bring to a boil. 3. Add noodles. Cover and simmer for 5 minutes. 4. Defrost spinach in the microwave. Stir spinach into skillet mixture. Cover and simmer for 5 minutes. 5. Stir mixture. Spoon cottage cheese on top and sprinkle with shredded mozzarella. Cover and simmer for 10 minutes. Add water if mixture gets too dry.

CITRUS VEGETABLES

Serving Size: 1/4 of recipe Yield: 4 servings

2 T. fresh lime juice 1/2 T. olive oil 1/2 tsp. fresh, chopped oregano 1. 2. 3. 4. 5.

4 c. sliced, steamed mixed vegetables such as zucchini, corn, and tomatoes

Slice vegetables and steam in a small amount of water. Drain, and place in a bowl to cool. Mix lime juice with oil. Add oregano and combine. Pour lime juice mixture over cool vegetables and mix well. Serve.

SUMMER FRUIT SALAD

Serving Size: 1/4 of recipe Yield: 4 servings Time: 15 minutes

1 c. diced, fresh or frozen strawberries 1 c. cubed watermelon

1 c. pineapple chunks, fresh or canned packed in natural juice and do not drain

1. Stir fruit together in a medium sized bowl. 2. Cover and chill. Serve as soon as possible. 3. Refrigerate leftovers (or try freezing for a slush).

OATMEAL RAISIN MUFFINS 1 egg 1 c. milk 1/3 c. oil 1 1/4 c. flour 1 c. oatmeal 1/3 c. sugar

Serving Size: 1 muffin Yield: 12 servings

1 tsp. baking powder 1 tsp. salt 1/2 c. raisins margarine or butter (to grease muffing cups) (continued on next page)

1. Preheat the oven to 400째. 2. Put the egg, milk, and oil in a small mixing bowl. Slowly stir them together. 3. In a large mixing bowl, add the flour, oatmeal, sugar, baking powder, salt, and raisins. Stir until they are mixed. 4. Pour the egg-milk-oil into the medium bowl with the dry ingredients. 5. Stir until the dry ingredients are barely moistened. Do not over-mix (the batter should be lumpy). 6. Grease each cup in the muffin pans with some margarine or butter. 7. Spoon the batter into the cups in each muffin pan, until each cup is half full with batter. 8. Bake for 20 to 25 minutes, or until muffins are golden brown.

NO-BAKE COOKIES

Serving Size: 1 cookie Yield: 36 servings

2 c. sugar 3 T. unsweetened cocoa powder 1/2 tsp. salt 1/2 c. margarine 1 c. peanut butter

1/2 c. water 4 c. rolled oats 1 c. nonfat dry milk 1 c. raisins 1 tsp. vanilla

1. In large sauce pan, bring the first six ingredients to a full, rolling boil for 1 minute, stirring as needed. 2. Remove from heat. Add oats, dry milk,raisins and vanilla to boiled mixture. 3. Mix well. 4. Drop by tablespoons onto waxed paper and let stand until cool, about 15-20 minutes.

HONEY MUSTARD PORK CHOPS 4 top loin pork chops 1/3 c. orange juice

Serving Size: 1 pork chop Yield: 4 servings 1 T. soy sauce 2 T. honey mustard (continued on next page)

1. Put the pork chops in a large non-stick skillet. 2. Cook over medium-high heat to brown one side of the pork chops. 3. Use the spatula to turn the chops. 4. Add the rest of the ingredients and stir. 5. Cover the pan and lower the heat. 6. Simmer for 6-8 minutes until chops are done. Note: Pork chops are done when they reach an internal temperature of 160째 and when the inside of each chop is a light shade of pink.

MAPLE SWEET POTATOES 2 large sweet potatoes 2 T. yogurt, nonfat

Serving Size: 1/2 of recipe Yield: 2 servings 1 T. maple syrup 1 T. orange juice

1. Prick potato skins with a fork. Microwave on high for 3-4 minutes until soft and easily pierced with a knife. 2. Scoop out the pulp into a medium bowl. Mash the pulp and stir in the yogurt, maple syrup, and orange juice. Transfer to a microwave safe serving bowl and microwave for 1-2 minutes to heat through.

SPANISH CAULIFLOWER 1 T. vegetable-oil 1 medium onion 1/4 tsp. garlic powder 1 large head of cauliflower 2 large tomatoes

Serving Size: 1/2 C. Yield: 6 servings 1/2 tsp. black pepper 1 T. dried parsley 1/4 c. grated Parmesan cheese (continued on next page)

1. Chop the cauliflower into 2 inch pieces. 2. Peal the onion. Chop it into small pieces. 3. Chop the tomatoes into small pieces. 4. Put the cauliflower in a pan. Add 1 inch of water. 5. Cook over medium heat, and lit it boil for 3 minutes. 6. In a large pan, heat the oil, and add the onion 7. Cook over medium heat for 3-5 minutes. 8. Add the garlic and cauliflower. 9. Cook while stirring for 3 minutes, until lightly browned. 10. Add the tomatoes and pepper. 11. Cook for 5 more minutes. 12. Serves with a sprinkle of parsley and cheese.

PINEAPPLE ZUCCHINI CAKE 3 2 2 1 2 1 1

eggs c. sugar tsp. vanilla c. vegetable oil c. peeled, grated zucchini tsp. baking powder tsp. salt

Serving Size: 1/12 of cake Yield: 12 servings 1 tsp. baking soda 3 c. all purpose flour 1 c. pineapple, crushed, drained 1/2 c. raisins (optional) 1 c. chopped pecans (optional)

1. Preheat oven to 350째. Grease or lightly spray a 9 x 13 pan with non-stick cooking spray. 2. In a large bowl, combine baking powder salt, baking soda, and flour. Add dry ingredients to creamed mixture. 3. In a separate bowl, combine baking powder salt, baking soda, and flour. Add dry ingredients to creamed mixture. 4. Stir in fruit and nuts. 5. Bake for 45 to 50 minutes, or until cake springs back when lightly pressed with your finger.

BREAKFAST PARFAIT 2 c. pineapple, canned and chopped 1 c. thawed berries, frozen

Serving Size: 1/3 of recipe Yield: 4 servings 1 c. yogurt, low fat vanilla 1 peeled and sliced banana 1/3 c. raisins

1. In glasses or bowls, layer pineapple, berries, yogurt, banana, and raisins. 12

SPICY FRUIT CUP 2 c. fresh strawberries 1 can (16 oz.) mandarin orange sections 1 can (16 oz.) pears 1 can (16 oz.) pineapple chunks, in its own juice

Serving Size: 1/8 of recipe Yield: 8 servings 1 c. juice, orange 1/4 tsp. ground cinnamon 1/3 tsp. ground nutmeg

1. Cut the strawberries in half. 2. Open the can of mandarin oranges. Drain off the syrup. 3. Open the can of pears. Drain off the juice. Slice the pears. 4. Open the can of pineapple, but donâ&#x20AC;&#x2122;t drain off the juice. 5. Put the undrained pineapple, orange juice, cinnamon, and nutmeg in a mixing bowl. Stir together. 6. Carefully stir in the mandarin oranges, pears, and strawberries. 7. Refrigerate for 1-4 hours before serving.

PIZZA MEAT LOAF 1 lb. ground turkey 3/4 c. spaghetti sauce 1/4 c. mozzarella cheese, part skim

Serving Size: 1/4 loaf Yield: 4 servings 1/2 c. chopped green pepper 1/4 minced onion

1. Lightly grease 9 inch pie plate with vegetable oil. Pat turkey into pie plate. 2. Cover turkey with waxed paper. Cook in microwave on high; rotate plate 1/4 turn after 3 minutes. Cook until turkey no longer remains pink, about 5 more minutes. Drain. 3. Top cooked turkey with vegetables, spaghetti sauce and cheese. 4. Return turkey to either the microwave or oven and heat until cheese is melted, about 1-2 minutes.

HERBED VEGETABLES 1 can (16 oz.) vegetables (any combination green or yellow beans, carrots, corn, mixed, etc.)

Serving Size: 1/6 of recipe Yield: 6 servings 1/4 C. chopped onion 1/2 tsp. dried Italian herbs, basil or rosemary (crushed) 1 T. margarine or butter

1. Drain vegetables, saving 2 T. liquid. 2. Cook onion, herbs, and garlic in the margarine/butter in a small saucepan until onion is tender. 3. Stir in the vegetables and liquid. 4. Cook and stir until heated through.

AU GRATIN POTATOES 6 medium (3-4 Inch) russet potatoes - peeled and sliced into 1/4 inch slices 1 c. chopped raw onions 2 T. margarine 4 T. flour

Serving Size: 1/8 of recipe Yield: 8 servings 1 tsp. salt black pepper 1 1/2 c. mild cheddar cheese, shredded 2 c. nonfat milk

Quickest Method: 1. Prepare a large casserole baking pan by coating lightly with oil or cooking oil spray. 2. Place a layer of potatoes in pan, using approximately 1/4 of potatoes. 3. Sprinkle layer the 1/4 C. chopped raw onion, 1/4 of the cheese, 1/2 T. margarine, 1 T. flour, 1/4 tsp. salt, and sprinkling of black pepper. 4. Repeat layers, making a total of 4. 5. Meanwhile heat milk over low heat. 6. Pour warm milk over all ingredients in casserole dish. 7. Bake at 350째 for 1 hour. 8. Refrigerate leftovers within 2 hours. Creamiest Method: 1. Prepare a large casserole baking pan by coating lightly with oil or cooking oil spray. (continued on next page)

2. Make a white sauce by melting margarine in a small pan. Stir in flour. Gradually add milk, stirring constantly. 3. Cook, stirring constantly, until slightly thickened. Remove from heat. Stir in cheese until melted and smooth. 4. Add salt and pepper. 5. Place a layer of potatoes and onion in a prepared casserole pan, using approximately 1/4 of the potatoes and 1/4 cup onion. 6. Spread with 1/2 cup of the sauce prepared in steps 2 and 3. 7. Repeat layers, making a total of 4. 8. Bake at 350째 for one hour. 9. Refrigerate leftovers within two hours.

EASY FRUIT SALAD 1 can (16 oz.) drained fruit cocktail 2 sliced bananas 2 oranges cut into bite-sized pieces

Serving Size: 1/2 C. Yield: 14 servings 2 apples cut into bite-size pieces 8 oz. yogurt, low fat pina colada

1. Mix fruit in a large bowl. 2. Add yogurt and mix well. 3. Chill in refrigerator before serving.

BUGS ON A LOG

Logs: celery, cut in 3" pieces apples, quartered and cored carrot sticks, cut in 3" pieces Spreads: cream cheese, low-fat with pineapple cheese, low-fat with pimiento

Serving Size: 1 - 3" segment Yield: 4 servings peanut butter egg salad Bugs: raisins regular or golden whole grain cereal unsweetened sunflower seeds peanuts, chopped

Choose one "log" option, top with a spread and sprinkle with a "bug." 15

CHICKEN AND BROCCOLI BAKE 1 c. rice, uncooked 1 package (10 oz.) broccoli, frozen 3 c. chicken, cooked 2 T. margarine or butter

Serving Size: 1/8 of recipe Yield: 8 servings 1/4 c. flour 2 c. chicken broth 1/4 c. Parmesan cheese (optional)

1. Cook rice in 2 c. of water. 2. Let broccoli thaw. 3. Chicken should be off the bone. 4. Melt butter in large sauce pan. 5. Add flour to melted margarine and stir. This will be lumpy. 6. Use broth from chicken you cooked or use canned chicken broth. Slowly add broth to margarine/flour. Stir to remove lumps and thicken. 7. Add cheese and stir. 8. Add rice, broccoli, and chicken. Stir. 9. Put in a casserole pan and bake at 350째 for 30 minutes or until thoroughly heated.

SCALLOPED POTATOES 6 medium (3-4 inch) russet potatoes - peeled and sliced into 1/4 inch slices 1 C. chopped raw onion 2 T. margarine

Serving Size: 1/8 of recipe Yield: 8 servings 4 T. flour 1 tsp. salt black pepper 2 c. nonfat milk

Quickest Method: 1. Prepare a large casserole baking pan by coating lightly with oil or cooking oil spray. 2. Place a layer of potatoes in pan, using approximately 1/4 of potatoes. 3. Sprinkle layer with 1/4 c. chopped raw onion, 1/2 tsp. margarine, 1 tsp. flour, 1/4 tsp. salt, and sprinkling of black pepper. 4. Repeat layers, making a total of 4. 5. Meanwhile heat milk over low heat. 6. Pour warm milk over all ingredients in casserole dish. (continued on next page) 16

7. Bake at 350째 for one hour. 8. Refrigerate leftovers within two hours. Creamiest Method: 1. Prepare a large casserole baking pan by coating lightly with oil or cooking oil spray. 2. Make a while sauce by melting margarine in a small pan. Stir in flour. Gradually add milk, stirring constantly. 3. Cook, stirring constantly, until slightly thickened. Remove from heat. 4. Add salt and pepper. 5. Place a layer of potatoes and onion in a prepared casserole pan, using approximately 1/4 of the potatoes and 1/4 c. onion. 6. Spread with 1/2 c. of the sauce prepared in steps 2 and 3. 7. Repeat layers, making a total of 4. 8. Bake at 350째 for 1 hour. 9. Refrigerate leftovers within two hours.

FRUIT SMOOTHIE 2 large bananas 2 c. fresh peaches or strawberries

Serving Size: 1/4 of recipe Yield: 4 servings 2 small carton (8 oz.) vanilla yogurt 1 c. fruit juice

1. Put all ingredients in a blender. 2. Blend on high until smooth. 3. Pour into glasses. Serve right away.

APPLE SLICE PANCAKES

Serving Size: 2 pancakes Yield: 6 servings

1 Granny Smith apple 1 1/4 c. any type pancake mix 1/2 tsp. cinnamon

1 egg 2 tsp. canola oil 1 c. low fat milk (continued on next page)

1. Lightly coat a griddle or skillet with cooking spray and heat over medium heat. 2. Peel, core and thinly slice apple into rings. 3. In a large mixing bowl, combine ingredients for pancake batter. Stir until ingredients are evenly moist. (Small lumps are ok! Over-mixing makes pancakes tough.) 4. For each pancake, place apple ring on griddle and pour about 1/4 c. batter over apple ring, starting in the center and covering the apple. 5. Cook until bubbles appear. Turn and cook other side until lightly brown. Helpful Hints: To test the griddle to see if itâ&#x20AC;&#x2122;s hot, sprinkle it with a few drops of water. When the drop sizzle and dance, you are ready to cook! The easiest way to pour the batter onto the hot griddle is to use a 1/4 cup measuring cup for each pancake. If the first pancake is too brown, lower the heat.

PARTY-TIME PASTA

1/2 lb turkey, lean ground 1 tsp. paprika 1 can (14 1/2 oz.) tomatoes, crushed 1 can (14 1/2 oz.) chicken broth, reduced sodium 2 c. pasta, bow-tie, uncooked 3 c. frozen vegetables such as carrots, broccoli and cauliflower, thawed

Serving Size: 1 C. Yield: 6 servings Time: 30 minutes Tasty Topping: 1/2 c. chopped fresh or dried parsley 1/4 c. bread crumbs, seasoned, dry 1/4 c. grated Parmesan cheese

1. Heat a large nonstick pan over medium heat. Add ground turkey and paprika. Cook and stir until meat is brown and no longer pink, about 5 minutes. 2. Stir in tomatoes, chicken broth and pasta. Bring mixture to a boil. Reduce heat to medium-low. Cover and simmer until pasta is almost tender, about 10-15 minutes. 3. Remove lid. Place vegetables on top of pasta. Replace lid. Cook until vegetables are tender, about 5 minutes. 4. Prepare the Tasty Topping. Mix parsley, bread crumbs and Parmesan cheese. Sprinkle over vegetables in skillet. Cover and let sit for 3 minutes before serving. 18

MIXED GRAIN BREAD 1/4 c. yellow cornmeal 1/4 c. packed brown sugar 1 tsp. salt 2 T. vegetable oil 1 boiling water 1 package active dry yeast

Serving Size: 1 slice Yield: 20 servings 1/4 warm water (105-115째) 1/3 c. whole wheat flour 1/4 c. rye flour 2 1/4 - 2 3/4 c. all purpose flour

1. Mix cornmeal, brown sugar, salt and oil with boiling water, cool to lukewarm (105-115째). 2. Dissolve yeast in 1/4 warm water; stir into cornmeal mixture. Add whole wheat and rye flours and mix well. Stir in enough all purpose flour to make dough stiff enough to knead. 3. Turn dough onto lightly floured surface. Knead until smooth and elastic, about 5 to 10 minutes. 4. Place dough in lightly oiled bowl, turning oil top. Cover with clean towel; let rise in warm place until double, about 1 hour. 5. Punch dough down; turn onto clean surface. Cover with clean towel; let rise until almost double, about 1 hour 6. Preheat oven to 375째. Bake 35 to 45 minutes or until bread sounds hollow when tapped. Cover with aluminum foil during baking if bread is browning too quickly. Remove bread from pan and cool on wire rack.

CANTALOUPE COOLER 1 ripe cantaloupe 2 1/2 c. cold orange juice

Serving Size: 1/8 of recipe Yield: 8 servings 2 T. granulated sugar crushed ice

1. Cut melon in half. Scoop out seeds, remove rind and discard. Cut melon into 1-inch cubes. 2. In blender or food processor, blend melon cubes with 1/2 c. orange juice until smooth. 3. Pour puree into pitcher and stir in the remaining orange juice and the sugar. Stir until sugar is dissolved. 4. Pour into glasses filled with crushed ice. Note: For a new twist, try other melons or strawberries in place of the cantaloupe.

SPANISH BAKED FISH

Serving Size: 3 oz. Yield: 4 servings

1 lb. perch fillets, fresh or frozen 1 c. tomato sauce 1 small onion

1/2 tsp. garlic powder 2 tsp. chili powder 1 tsp. oregano 1/8 tsp. ground cumin

1. Preheat the oven to 350째. 2. Lightly grease the baking dish with butter or margarine. 3. Separate the fish into 4 fillets or pieces. 4. Put the fish pieces in the baking dish. 5. Peel the onion, and cut it into slices. 6. Stir the onion and spices together in a small bowl. 7. Pour the onion-spice mix evenly over the fish pieces. 8. Bake about 10-20 minutes, until the fish flakes easily with a fork.

ZESTY SKILLET ZUCCHINI 1/2 c. tomato juice, low sodium (low sodium V8) 1/4 tsp. black pepper 1 medium onion

Serving Size: 3/4 C. Yield: 6 servings 1 1 2 1

medium tomato c. canned mushrooms medium zucchini squash tsp. basil

1. Peel the onion. Chop it into small pieces. 2. Chop the tomato. 3. Drain the water from the can of mushrooms. 4. Cut each zucchini into think slices. 5. Put the tomato juice and pepper in a skillet or pan. Cook on high heat for 3 minutes. 6. Add the onion, tomato, and mushrooms. 7. Reduce the heat to medium-high. Cover and cook for 5 minutes. 8. Add the zucchini. Cover and cook for another 5-7 minutes. Notes: Serve this dish over rice or noodles, or eat it "as is."

BARLEY PILAF 1 T. vegetable oil 1 c. chopped onion 1/2 c. chopped celery 1/2 c. chopped green or red bell pepper (optional) 1 c. sliced fresh mushrooms or 1-4 z. can mushrooms, drained

Serving Size: 1/2 cup Yield: 8 servings 1 c. uncooked pearl barley 2 1/2 c. water 1 cube or teaspoon vegetable, beef or chicken bouillon

1. Place a medium pan over medium heat; add vegetable oil, onion, and celery. Cook, stirring often until onion is soft. 2. Add bell pepper (if using), mushrooms and pearl barley. Stir well. 3. Add water and bouillon and stir to dissolve bouillon. Bring to a boil, lower heat and cover pan. 4. Cook for 50 - 60 minutes or until barley is tender and liquid is absorbed. Notes: This can be used as a side dish. Stuffing for pork chops or chicken. Or add 2 c. of any chopped cooked meat during the last fifteen minutes of cooking and serves as a main dish meal. If using quick cooking barley the recipe can be prepared in 15 minutes or less. Reduce water to 2 c. and cook for 10-15 minutes.

IVORY COAST BANANA WITH CARAMEL SAUCE 6 6 3 1

large bananas T. butter tsp. water c. sugar

Serving Size: 1/12 of recipe Yield: 12 servings 1/2 c. evaporated skim milk 2 tsp. cornstarch, dissolved in 2 tsp. water (continued on next page)

1. Preheat oven to 400째. Place unpeeled banana on a baking sheet. Prick the skin of each banana several times with the prongs of a fork. Cook the bananas for about 8 minutes. The skin will turn black. 2. Over moderate heat, cook the butter, water and sugar to a medium brown color (it will look like caramel). Remove from heat. 3. Combine the milk, cornstarch slurry to the caramel mixture. Stir to dissolve. 4. Return to the heat and bring to a boil, stirring constantly. 5. Remove from heat and cool slightly. 6. Serve on top of the bananas that have been peeled and sliced lengthwise.

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RISE AND SHINE COBBLER

1 c. canned, drained and sliced peaches 1 c. canned, drained and sliced pear halves 6 pitted prunes - each cut in half

Serving Size: 3/4 C. Yield: 4 servings Time: 17 minutes

1/4 teaspoon vanilla extract 1 orange 1 c. granola, low fat

1. In large microwave-safe bowl, mix peaches, pears, prunes, and vanilla extract. 2. Rub an orange against a grater to remove 1 tsp. of the orange peel. Then, cut the orange in half and squeeze 1/4 c. orange juice. Add orange peel and juice to fruit mixture. Stir. 3. Top with granola. 4. Microwave on high for 5 minutes. Let stand for 2 minutes. 5. Spoon into 4 bowls and serve warm.

CRISPY OVEN-FRIED CHICKEN 1/2 c. nonfat milk or buttermilk 1 tsp. poultry seasoning 1 c. cornflakes, crumbled 1 1/2 T. onion powder 1 1/2 T. garlic powder 2 tsp. black pepper 2 tsp. dried crushed hot pepper

Serving Size: 1/2 breast or 2 small drumsticks Yield: 6 servings 1 tsp. ground ginger 8 (4 breasts and 4 drumsticks) chicken pieces, skinless a few shakes of paprika 1 tsp. vegetable oil to grease baking pan

1. Preheat oven to 350째. 2. Add 1/2 tsp. of poultry seasoning to milk. 3. Combine all other spices with cornflake crumbs and place in a plastic bag. 4. Wash chicken and pat dry. Dip chicken into milk, shake and remove excess, then quickly shake in bag with seasoning and crumbs. 5. Refrigerate for 1 hour. 6. Remove from refrigerator and sprinkle lightly with paprika for color. (continued on next page) 23

7. Evenly space chicken on greased baking pan. 8. Cover with aluminum foil and bake for 40 minutes. 9. Remove foil and continue baking for an additional 30-40 minutes or until the meat can be easily pulled away from the bone with a fork. The drumsticks may require less baking time than the breasts. Crumbs will form a crispy "skin." (Do not turn chicken during baking.)

HEARTY MASHED POTATOES 2 lbs. baking potatoes peeled and cut into chunks 1 can (15 oz.) drained garbanzo beans 1/2-3/4 c. nonfat milk or fortified soy milk

Serving Size: 1 cup Yield: 6 servings 1/4 c. Parmesan cheese 1/2 tsp. garlic powder black pepper to taste

1. Place the potatoes in a large sauce pan and cover with water. Bring to a boil over high heat then reduce to a simmer. 2. Add the garbanzo beans 10 minutes after potatoes start cooking. Continue cooking until potatoes are fork tender, about 20 minutes. 3. Drain water and place the sauce pan back on the stove. Mash the beans and potatoes using a potato masher or hand beaters. 4. Add the milk, cheese and seasonings. 5. Reheat if necessary. Serve hot.

5 A DAY SALAD 4 4 2 2 1

c. c. c. c. c.

fresh spinach Romaine lettuce chopped green pepper cheery tomatoes chopped broccoli

Serving Size: 1/4 of salad Yield: 4 servings 1 1 2 2 1

c. c. c. c. c.

chopped cauliflower sliced yellow squash sliced cucumber chopped carrots sliced zucchini

1. Wash all of the vegetables and mix them together in a large mixing bowl. Top this colorful meal with the nonfat or low fat dressing of your choice. 24

APPLE CRISP 4-5 medium apples 1/4 c. quick cooking oatmeal 1/4 c. flour

Serving Size: 1/8 of recipe Yield: 8 servings 1/2 c. brown sugar 1 T. cinnamon 1/4 c. margarine

1. Preheat oven to 350째. 2. Grease the bottom and sides of the square pan. 3. Remove the cores from the apples. Slice the apples. 4. Spread the sliced apples on the bottom of the pan. 5. Cut the margarine into small pieces and put in a medium sized bowl. 6. Add the oatmeal, flour, brown sugar and cinnamon. 7. Using two knives, cut the margarine into the mixture until it looks like small crumbs. 8. Sprinkle the mixture over the top of the apples. 9. Bake in oven for about 20 minutes. Note: For different tastes, try other fruits like cherries, pears, peaches, or plums.

PETER PUMPKIN SQUARES 1 can (16 oz.) pumpkin 1 1/2 c. brown sugar 4 eggs 3/4 cup cooking oil 1 1/2 c. all-purpose flour 1 1/2 c. rolled oats

Serving Size: 1 bar Yield: 34 servings

1 T. ground cinnamon 2 tsp. baking powder 1 tsp. baking soda margarine or butter to grease the pan

1. Preheat oven to 350째. 2. In a medium bowl, stir together the pumpkin, brown sugar, eggs, and oil. Mix well. 3. In a large bowl, mix the flour, oats, cinnamon, baking powder, and baking soda. 4. Add the pumpkin mix to the flour mix. 5. Grease the baking pan with butter or margarine. 6. Pour the batter into the greased baking pan. Bake for 30 minutes.

TACO SALAD 1/4 lb. lean ground beef 1 1/2 tsp. ground cumin seed (optional) 1 T. chili powder 1 c. cooked kidney or pinto beans 1/2 head torn lettuce

Serving Size: 1/4 of recipe Yield: 4 servings 1 small diced onion 2 large cut up tomatoes 1/2 c. shredded cheddar cheese 2 c. broken light tortilla chips 1/2 c. yogurt, nonfat 1/2 c. salsa, chunky

1. Prepare dressing in mixing yogurt and salsa, then set aside. 2. Brown ground beef and drain any fat; add beans, cumin and chili powder and heat through. 3. Toss lettuce, tomatoes, onion and cheese in large bowl. 4. Spoon on meat and bean mixture and top with broken tortilla chips. 5. Offer dressing on the side. 6. Refrigerate leftovers within 2 hours.

FARMERS MARKET GAZPACHO 2 cucumbers - diced into 1/4 inch pieces 3 red bell peppers - seeded and diced into 1/4 ince pieces 3 green peppers - seeded and diced into 1/4 inch pieces 4 celery stalks - diced into 1/4 inch pieces 2 tomatoes - diced into 1/4 inch pieces

Serving Size: 1/4 of recipe Yield: 4 servings 1 medium onion - diced into 1/4 inch pieces 2 lemons 2 c. tomato juice, low sodium 3 fresh minced garlic cloves 1 T. ground cumin 1 c. fresh chopped cilantro salt and pepper to taste

1. Combine all ingredients except salt, pepper, and lemons in a bowl. 2. Remove 2 c. of the mixture and reserve. 3. Using a blender or food processor, puree the remaining mixture in the bowl. 4. Add 2 c. of reserved mixture to the pureed mixture. 5. Season with salt, pepper and the juice from the lemons. (continued on next page) 26

6. Cover mixture and refrigerate for at least 2 hours before serving. 7. Serve cold, garnished with chopped cilantro.

MEXICAN VEGETABLES 1 c. cucumber - chopped, with peel 1 can (8 3/4 oz.) corn - drained 1 can (16 oz.) stewed tomatoes 2 T. chopped red pepper

Serving Size: 1/2 C. Yield: 7 servings 2 T. chopped green pepper 2 T. red wine vinegar 1/2 tsp. garlic powder 1/2 tsp. ground cumin 1/4 tsp. dried cilantro or coriander 1/8 tsp. black pepper

1. Combine ingredients and mix well. 2. Serve cold.

FRUIT SALSA 1 1 1 1

c. diced strawberries diced banana peeled and diced kiwi cored and diced apple

Serving Size: 1/4 of recipe Yield: 4 servings 2 T. lemon juice 1/4 c. sugar 1/4 tsp. nutmeg 1/4 tsp. cinnamon

1. Combine fruits in a medium mixing bowl and add lemon juice. 2. Stir in sugar, nutmeg, and cinnamon. Mix well. 3. Refrigerate until serving time.

HOMEMADE GRANOLA BARS 1 c. honey 1 c. peanut butter 3 1/2 c. rolled oats

Serving Size: 1 bar Yield: 24 servings

1/2 c. raisins 1/2 c. grated carrots 1/2 c. coconut (continued on next page)

1. Preheat oven to 350째. 2. Peel and grate the carrots. 3. Put the honey and peanut butter in a large saucepan. Cook on low heat until they melt. 4. Remove the pan from the heat. Turn off the burner. 5. Add oatmeal, raisins, carrots, and coconut to the saucepan. Stir well, and let it cool until you can safely touch with your hands. 6. Put the mix in the baking pan. 7. Press the mix firmly into the bottom of the pan. 8. Bake for 25 minutes. 9. Cut into 24 bars.

FROZEN FRUIT POPS 8 oz. crushed pineapple 1 c. (8 oz.) yogurt, low fat fruit

Serving Size: 1 fruit pop Yield: 4 servings 6 oz. orange juice, frozen concentrate, thawed

1. Mix the ingredients in a medium-size bowl. Divide into 4 paper cups. 2. Freeze until slushy - about 60 minutes. Insert a wooden stick half way through the center of each fruit pop. 3. Freeze until hard or at least for 4 hours. Peel away the paper cup before you eat the fruit pop. Note: You can mix ingredients and freeze in ice cube tray instead of cups, making great "ice cubes" in fruit juice. Try other fruits or juice concentrates for variety.

HERB BROILED BEEF 1/4 c. chopped onion 2 T. parsley 2 T. white vinegar 1 T. prepared mustard 1/4 tsp. garlic powder

Serving Size: 1/4 of recipe Yield: 4 servings 1/4 tsp. basil, dried (or thyme) 1 lb. boneless beef chuck shoulder steak, cut 1-inch thick (continued on next page)

1. Mix onion, parsley, vinegar, mustard, garlic powder and basil or thyme. 2. Place meat in plastic bag and pour in marinade. 3. Close bag securely, place in a bowl and marinate in refrigerator 6-8 hours or over night, turning at least once. 4. Pour off marinade and discard. Place meat on rack in broiler. 5. Broil 15-20 minutes or until desired doneness, turning once. 6. Cut into thin slices and serve.

CONFETTI GRAIN SALAD 1 1/2 c. brown rice, uncooked 3 c. water juice of 2 lemons 3 green onions (also called scallions) 1/4 c. minced parsley

Serving Size: 3/4 C. Yield: 6 servings 1/2 tsp. salt black pepper to taste 1/4 c. olive oil, or other vegetable oil 1 1/2 c. of your favorite vegetables cut into small pieces

1. Wash rice and put into a 2-quart pot with water. Bring to boil, then lower heat to simmer, and cook uncovered until all the water is absorbed (approximately 45 minutes). 2. Pour into medium sized bowl and allow to cool. 3. Pour lemon juice over rice and stir. When rice is cooled to lukewarm, add vegetables, salt, pepper, and oil. 4. Stir and chill at least 1 hour. This dish can also be served warm.

GLAZED CARROTS 2 T. margarine 1 1/2 lbs. carrots 1 c. water

Serving Size: 1/6 of recipe Yield: 6 servings 1/4 tsp. pepper 2 tsp. sugar (continued on next page)

1. Peel the carrots. Cut in half lengthwise, then cut into 1 inch pieces. 2. Melt the margarine in a heavy saucepan on low heat. 3. Add the carrots. Stir to coat them with the margarine. 4. Add the water, salt and pepper. 5. Cover and simmer for about 15 minutes until tender. 6. Drain the water. 7. Add the sugar and cover the pan. 8. Shake the pan back and forth on the burner for 1 minute. 9. Cook for 1 more minute, until the carrots are glazed but not brown.

QUICK PEACH COBBLER 1 can (16 oz.) sliced peaches, packed in juice 1 egg 1/3 c. sugar

Serving Size: 1/4 of recipe Yield: 4 servings 1/2 c. flour 1/2 tsp. baking powder 1/4 tsp. salt 1 T. softened margarine

1. Preheat the oven to 375째. 2. Open the can of peaches. Pour the peaches and their juice into the casserole dish. Heat them on the stove-top until they bubble. 3. Slightly beat 1 egg. 4. In a mixing bowl, mix the egg, sugar, flour, baking powder, salt, and margarine. 5. Drop spoonfuls of this mixture on top of the hot, bubbling peaches. 6. Use pot holders to carefully remove the casserole dish from the stove. 7. Put casserole dish in the oven. Bake for about 30-40 minutes.

PEANUT BUTTER MUFFINS 3/4 c. chunky peanut butter 2 T. honey 2 eggs 1 c. milk 1 1/2 c. flour

Serving Size: 1 muffin Yield: 12 servings

1/2 c. cornmeal 3 T. sugar 2 tsp. baking powder 1/2 tsp. salt (continued on next page) 30

1. Preheat the oven to 375Â°. 2. Line 12 muffin C. with paper baking cups (or grease the bottom of each cup with butter or margarine). 3. Put the peanut butter and honey in a mixing bowl. Beat until well blended. 4. Add the eggs 1 at a time, beating well after each egg. 5. Add the milk and mix well. 6. Add the flour, cornmeal, sugar, baking powder, and salt. Stir just until they are moistened. Donâ&#x20AC;&#x2122;t stir them too much. 7. Fill each muffin cup 2/3 full. 8. Bake for 20-25 minutes until golden brown. 9. Put on wire rack. 10. Cool for at least 10 minutes before serving.

COLORFUL QUESADILLAS

8 oz. cream cheese, fat-free 1/4 tsp. garlic powder 8 small flour tortillas 1 c. chopped sweet red pepper

Serving Size: 4 wedges or one quesadilla Yield: 8 servings 1 c. shredded low-fat cheese 2 c. fresh spinach leaves or 9 oz. frozen, thawed and squeezed dry

1. In a small bowl, mix the cream cheese and garlic powder. 2. Spread about 2 T. of the cheese mixture on each tortilla 3. Sprinkle about 2 T. bell pepper and 2 T. cheese on one half of each tortilla. 4. Add spinach: 1/4 C. if using fresh leaves OR 2 T. if using frozen. Fold tortillas in half. 5. Heat a large skillet over medium heat until hot. Put 2 folded tortillas in skillet and heat for 1-2 minutes on each side or until golden brown. 6. Remove quesadillas from skillet, place on platter and cover with foil to keep warm while cooking the remainder. 7. Cut each quesadilla into 4 wedges. Serve warm.

BAKED PORK CHOPS 6 pork chops, lean center-cut, 1/2 inch thick 1 medium thinly sliced onion 1/2 c. chopped green pepper

Serving Size: 1/6 of recipe Yield: 6 servings 1/2 c. chopped red pepper 1/8 tsp. black pepper 1/4 tsp. salt

1. Preheat oven to 375Â°. 2. Trim fat from pork chops. Place chops in a 13x9-inch baking pan. 3. Spread onion and peppers on top of chops. Sprinkle with pepper and salt. Refrigerate for 1 hour. 4. Cover pan and bake 30 minutes. 5 Uncover, turn chops, and continue baking for an additional 15 minutes or until no pink remains. Garnish with fresh parsley.

BROWN RICE PILAF 1 1/2 c. brown rice 3 c. water 1/4 c. chopped almonds

Serving Size: 1 C. Yield: 4 servings 1 tsp. dried parsley 1/2 tsp. garlic powder 1/4 tsp black pepper

1. Place all ingredients in a rice cooker and cook until the water evaporates, about 30 minutes. 2. Fluff cooked rice with a fork. Note: This dish goes very well with fish and chicken. Add a large green salad to complete the meal. The dish may be made on the stove top as well but may require more water.

SPRING VEGETABLE SAUTĂ&#x2030; 1 tsp. olive oil 1/2 c. sliced sweet clove 3-4 tiny quartered new potatoes 3/4 c. sliced carrots 3/4 c. asparagus pieces

Serving Size: 1/4 of recipe Yield: 4 servings 3/4 c. sugar snap peas, or green beans 1/2 c. quartered radishes 1/4 tsp. salt 1/4 tsp. black pepper 1/2 tsp. dried dill (continued on next page) 32

1. Heat the oil in a skillet. Cook the onion 2 minutes, add the garlic and cook another minute. 2. Stir in the potatoes and carrots. Cover, turn the heat to low, and cook until almost tender, about 4 minutes. 3. If the vegetables start to brown, add 1-2 T. of water. 4. Now add the asparagus, peas, radishes, salt, pepper, and dill. Cook, stirring often, until just tender - about 4 minutes more. 5. Serve immediately.

FRUIT PIZZA

Cookie Crust: 1/2 c. margarine 1/2 c. sugar 1 tsp. vanilla extract 1 large egg 2 c. flour 2 tsp. baker powder Cheese Spread:

Serving Size: 1/12 of recipe Yield: 12 servings 8 oz. cream cheese, non-fat or light 1/2 C. sugar 1 tsp. vanilla extract Fruit Topping Ideas: 1 C. sliced strawberries or kiwi, bananas, pears, peaches, or blueberries

1. Preheat oven to 375째. 2. For crust, cream margarine, sugar vanilla, and egg until light and fluffy. Add flour and baking powder, mixing well. 3. Spread mixture about 1/8 inch thick on a pizza pan, baking sheet, or 9x13 inch pan. 4. Bake for 10-12 minutes or until lightly browned. Cool. 5. For spread, mix together cream cheese, sugar, vanilla. Spread on cooled cookie crust. 6. Arrange fruit on top of pizza. Refrigerate until serving time.

FRUITY HOMEMADE OATMEAL 1 1/2 c. water 3/4 c. old-fashioned rolled oats

Serving Size: 1/2 of recipe Yield: 2 serving 2 T. raisins or currants 1 cored and chopped apple 1 tsp. cinnamon (continued on next page)

1. Use a vegetable peeler to remove the skin from the apple. 2. Cut the core out of the apple. Chop the apple into small pieces. 3. Put the water in the saucepan. 4. Bring the water to a boil on medium heat. 5. Stir in oatmeal, raisins, chopped apple, and cinnamon. 6. Turn heat to low. 7. Cook 5 minutes, stirring often.

FRUIT & YOGURT PARFAIT 2 c. yogurt, fruit-flavored 2 medium bananas 2 c. grapes 1. 2. 3. 4. 5. 6.

Serving Size: 1 parfait Yield: 4 servings

1 c. dry crunchy cereal (Grape Nuts or granola cereals are good)

Peel and slice the banana. Spoon the grapes into a tall plastic cup. Put 3 spoonfuls of yogurt on top of the grapes. Spoon sliced bananas on top of the yogurt. Add the rest of the yogurt. Sprinkle the cereal on top.

SPICY BAKED FISH

Serving Size: 4 oz. Yield: 4 servings

1 lb. salmon or any white fish, fresh or frozen 1/4 tsp. paprika 1/4 tsp. onion powder 1/4 tsp. garlic powder 1/8 tsp. black pepper

1/8 tsp. dried oregano 1/8 tsp. dried thyme 1 T. lemon juice 1 1/2 T. soft melted margarine

1. If using frozen fish, thaw in refrigerator according to package directions. 2. Preheat oven to 350째. 3. Separate (or cut) fish into 4 pieces. Place fish in a 9x13x2 inch baking pan. 4. Combine paprika, garlic and onion powder, pepper, oregano, and thyme in a small bowl. (continued on next page)

5. Sprinkle herb mixture (step 4 mixture) and lemon juice evenly over the fish. Then drizzle melted margarine on top. 6. Bake until fish flakes easily with a fork, about 20-25 minutes.

RED BEANS AND RICE 1 8 1 1 4 3

lb. red beans, dry c. water 1/2 c. chopped onion c. chopped celery bay leaves T. chopped garlic

Serving Size: 1/8 of recipe Yield: 8 servings 3 2 1 1 1

T. chopped parsley tsp. crushed, dried thyme tsp. salt tsp. black pepper c. chopped green pepper

1. Pick through beans to remove bad beans. Rinse beans thoroughly. 2. In a 5-quart pot, mix beans, water, onion, celery and bay leaves. Bring to boiling; reduce heat. 3. Cover and cook over low heat for about 1-1/2 hours or until beans are tender. Stir and mash beans against side of pan. 4. Add garlic, parsley, thyme, salt, black pepper, and green pepper. 5. Cook uncovered, over low heat, until creamy, about 30 minutes. Remove bay leaves. Serve over hot cooked rice.

SWEET ACORN SQUASH 2 acorn squash 1/2 c. orange-juice

Serving Size: 1/2 squash Yield: 4 servings 1 tsp. cinnamon 1/4 tsp. nutmeg

1. Put each squash in the microwave. Heat for 1 1/2 minutes on high. This will soften the squash, and make it easier to cut. 2. Cut each squash in half. Remove the seeds and loose fibers in the middle. 3. Place the squash on an ungreased baking pan. The cut side of the squash should be face-up, and the uncut part of the squash should touch the pan. 4. Pour 2 T. of juice into each half of the squash. Spread it evenly on the inside of each squash. 5. Bake at 400째 for 30-45 minutes, until tender. 6. Season with cinnamon and nutmeg, and serve. 35

CARROT COOKIES 1/2 c. soft margarine 1 c. honey 1 c. grated raw carrots 2 well beaten egg whites 2 c. all purpose flour 2 tsp. baking powder

Serving Size: 2 cookies Yield: 30 servings 1/4 tsp. baking soda 1/4 tsp. salt 1 tsp. cinnamon 2 c. raw oatmeal, quick cooking 1 c. raisins

1. In a large bowl, cream together margarine and honey. Stir in carrots and egg whites. 2. Stir together flour, baking powder, baking soda, salt, cinnamon, oatmeal and raisins. Gradually stir flour-oatmeal mixture into creamed mixture, just until all flour is mixed. Do not over mix. 3. Drop from teaspoon on greased baking sheet. Flatten slightly and bake at 350째 for 10 minutes, or until lightly browned. Note: Instead of honey, you can use 1 1/4 c. sugar mixed with 1/4 c. water.

BREAKFAST BURRITO WITH SALSA 4 large eggs 2 T. frozen corn 1 T. 1% milk 2 T. diced green peppers 1/4 c. minced onions 1 T. diced fresh tomatoes

Serving Size: 1 burrito Yield: 4 servings Time: 30 minutes 1 tsp. mustard 1/4 tsp. granulated garlic 1/4 tsp. hot pepper sauce (optional) 4-8 inch flour tortillas 1/4 c. canned salsa

Preheat oven to 350째. 1. In large mixing bowl, blend eggs, corn, milk, green peppers, onions, tomatoes, mustard, garlic, hot pepper sauce, and salt for 1 minute until eggs are smooth. 2. Pour egg mixture into a lightly oiled 9x9x2 inch baking dish and cover with foil. 3. Bake for 20-25 minutes until eggs are set and thoroughly cooked. (continued on next page)

4. Wrap tortillas in plastic and microwave for 20 seconds until warm. Be careful when unwrapping the tortillas. The steam can be hot. 5. Cut baked egg mixture into 4 equal pieces and roll 1 piece of cooked egg in each tortilla. 6. Serve each burrito topped with 2 T. of salsa.

OAT SNACK CAKES

Serving Size: 1 cake Yield: 60 servings

1 c. raw oatmeal 2 c. whole wheat flour 1 c. all purpose flour 1 c. sugar 1 tsp. baking soda 1/2 tsp. salt 1 tsp. cinnamon

3/4 c. softened margarine 1/2 C. vegetable oil 2 tsp. vanilla flavoring 2 beaten egg whites 1 T. water 1 c. raisins

1. Preheat oven to 375째. Mix together oatmeal, flour, sugar, baking soda, salt and cinnamon in a large bowl. 2. Cut in margarine until mixture resembles coarse meal. 3. Combine oil, vanilla, egg whites, and water. Stir into dry ingredients and raisins, mixing only until it holds together. 4. Wash hands thoroughly, then dip in cornmeal or flour. Pinch off pieces of dough and form into balls about 1 inch in diameter. 5. Place balls on baking pan (sprayed with non-stick cooking spray) and press out slightly to about 1/4 inch in thickness. 6. Bake 15-20 minutes or until lightly browned. Cool, then store in airtight container.

ITALIAN BROCCOLI AND PASTA 2 c. fettuccine noodles, uncooked 3 T. chopped green onion (also called scallions) 2 c. broccoli florets 1/2 tsp. dried thyme

Serving Size: 1 1/4 C. Yield: 4 servings Time: 25 min 1/2 tsp. dried oregano 1/2 tsp. black pepper 1 can (14.5 oz.) stewed tomatoes 2 tsp. grated Parmesan cheese (continued on next page)

1. Cook noodles according to package instructions and drain. 2. Spray a medium skillet with nonstick cooking spray; stir-fry onion and broccoli for 3 minutes over medium heat. 3. Add seasonings (but not the Parmesan cheese) and tomatoes; simmer until heated through. 4. Spoon vegetable mixture over noodles and top with Parmesan cheese.

CITRUS SALAD 1 peeled grapefruit 1 peeled orange 10 c. fresh greens (lettuce) 1 small sliced thin red onion 2 T. cider vinegar

Serving Size: 1 1/2 C. Yield: 8 servings 1 T. lime juice 1 T. vegetable oil 1 T. water 1/4 tsp. black pepper 1/3 tsp. cumin

1. Cut fruit into bite size pieces. 2. Toss with lettuce and onion. Mix remaining ingredients for dressing. Drizzle over salad and toss just before serving.

PEACHY POPS 2 peaches 2/3 c. yogurt

Serving Size: 1 pop Yield: 6 servings 2 c. orange juice

1. Use a knife to remove the skin from the peaches, and to chop the peaches. 2. Spoon the peaches into each of the 6 paper cups. 3. Place the yogurt in a medium mixing bowl. 4. Slowly pour and stir the orange juice into the yogurt. Mix well. 5. Pour some of the juice and yogurt mix into each cup to cover the peaches. 6. Place a spoon in the center of each cup. 7. Cut 6 squares of aluminum foil big enough to cover the tops of cups. Stab each spoon handle through each piece of foil. The foil will hold the spoon in the center of the cup. 8. Place cups in the freezer for at least 4 hours. 9. Just before serving, peel paper cups away from the pops to eat. 38

FABULOUS FRUIT MUFFINS 1 1/4 c. flour 1/4 c. sugar 1 tsp. baking powder 1/2 tsp. baking soda 3/4 c. buttermilk, low fat 2 T. melted margarine

Serving Size: 1 muffin Yield: 9 servings

1 slightly beaten egg 1/2 tsp. vanilla extract 1 c. coarsely chopped frozen strawberries or other fruit, fresh or frozen

1. Heat oven to 400째. Spray muffin tin with nonstick cooking spray. 2. In a large bowl, combine the flour, sugar, baking powder, and baking soda. 3. In a large bowl, combine buttermilk, margarine, egg, and vanilla. Pour this mixture into the dry ingredients (made in step#3). 4. Using a large spoon, gently stir ingredients just until moist (do not over mix). Add fruit and stir gently (do not over mix). 5. Spoon batter evenly into 9 muffin cups. 6. Bake 20-25 minutes or until golden brown. 7. Serve hot or cold. Muffins may be frozen for later use.

HONEY MILK BALLS

1/4 c. honey 1/4 c. peanut butter 1. 2. 3. 4. 5. 6. 7.

Serving Size: 2 honey milk balls Yield: 20 servings 1/2 c. dry milk, nonfat 1/2 c. crushed cereal

Mix honey and peanut butter. Gradually add dry milk and mix well. Chill for easier handling. With greased hands, form into small balls. Roll in crushed cereal flakes. Chill until firm. Refrigerate leftovers within 2 hours.

Note: Honey should not be given to children less than one year of age.

SLOW-COOK BARBECUE

1 1/2 lb., boneless, 1 1/2 inches thick chuck steak 1 peeled and minced garlic clove 1/4 c. wine-vinegar 1 T. brown sugar

Serving Size: 1/5 of recipe Yield: 5 servings Time: 3-5 hours 2 T. Worcestershire-sauce 1/2 c. ketchup 1 tsp. salt (optional) 1 tsp. dry or prepared mustard 1/4 tsp. black pepper

1. Cut the beef on a diagonal, across the grain into slices 1 inch wide and place in a slow cooker. 2. Combine the remaining ingredients and pour over the meat. 3. Mix the meat and sauce together. 4. Cover and cook on low fro 3-5 hours. 5. Serve on toaster hamburger buns with a mixed green salad.

COUNTRY STYLE POTATO SALAD 3 medium baking potatoes 1 c. chopped celery 1/2 c. minced onion 1 C. frozen peas 1 T. prepared mustard

Serving Size: 1 C. Yield: 4 servings

1/2 c. mayonnaise, low fat 1/2 c. yogurt, nonfat plain fresh cracked black pepper to taste Garnish: lettuce and tomato

1. Wash potatoes, leave skin on and cut in bite-size chunks. 2. Place in pan and cover with water. Bring to a boil, lower to simmer and cook uncovered until potatoes are tender, about 20 minutes. 3. Drain in colander and sprinkle lightly with cold water. 4. In the mean time, put the rest of the ingredients in a large mixing bowl. Drain potatoes well and add to the bowl. 5. Mix well and refrigerate until ready to use. 6. Garnish with fresh lettuce and sliced tomatoes.

DUTCH GREEN BEANS 1 can (15 oz.) green beans 1/2 c. bean liquid 1/4 c. brown sugar

Serving Size: 1/4 of recipe Yield: 4 servings 1 tsp. cornstarch 1/3 c. vinegar 1 small sliced onion

1. Drain the beans and save the liquid from the can in small bowl. 2. Pour 1/2 c. bean liquid into the saucepan. 3. Add the cornstarch in the bean liquid. Stir well. 4. Add the vinegar and brown sugar. 5. Put on medium heat and bring to a boil. 6. Turn the heat to low. 7. Add the green beans and onions. Heat and serve.

FRUIT KABOBS WITH YOGURT DIP 1 1 1 1 2

c. watermelon chunks c. pineapple chunks c. grapes, red seedless c. stemmed strawberries kiwis peeled and cut in quarters

Serving Size: 1/8 of recipe Yield: 8 servings 6-8 inches long bamboo skewers 1 c. yogurt, light strawberry

1. Place fruit chunks on bamboo skewers. Place fruit kabobs on platter. 2. Place nonfat light strawberry yogurt in bowl. Serve kabobs with yogurt on the side.

FRUIT AND YOGURT BREAKFAST SHAKE 1 c. plain or flavored yogurt 1/2 c. low fat milk 3 T. nonfat dry milk 6-8 ice cubes 2 T. sugar 1/2 tsp vanilla Choose 2 from list below:

Yields: 3 servings 6 strawberries 1/2 peach or banana 1/3 c. canned peaches or pears 1/4 c. pineapple chunks 1 T. peanut butter 1 T. frozen juice concentrate (continued on next page) 41

1. Put all ingredients in blender and blend on high until smooth. 2. Store leftovers in refrigerator!

HAWAIIAN CHICKEN

Serving Size: 1/5 of recipe Yield: 5 servings

1 tsp. oil or margarine 2 1/2 lbs. chicken, boneless skinless 1/4 tsp. salt

1/8 tsp. pepper 1 can (6 oz.) pineapple juice, frozen concentrate 2 cans (12 oz.) water

1. Defrost the pineapple juice. 2. Grease a large frying pan. Heat the pan on low. 3. Put the chicken in the hot pan. Sprinkle with salt and pepper. 4. Cook until the chicken begins to brown. 5. Add the defrosted pineapple juice to the pan. 6. Swish the water in the can, and add it to the pan. 7. Cover and cook slowly, turning now and then, for 50 minutes or until the chicken is fork tender. 8. Put the chicken on a warm platter. 9. Skim the fat from the chicken juices in the pan. 10. Boil down the juices until they are slightly thickened (about 5 minutes). 11. Return the chicken to the pan. Reheat for a few minutes.

CLASSIC MACARONI AND CHEESE 2 c. macaroni 1/2 c. chopped onions 1/2 c. evaporated milk, nonfat 1 medium beaten egg

Serving Size: 1/2 c. Yield: 8 servings 1/4 tsp. black pepper 1 1/4 (4 oz.) c. cheese, finely shredded sharp cheddar, low fat cooking oil spray (continued on next page)

1. Cook macaroni according to direction. (Do not add salt to the cooking water) Drain and set aside. 2. Spray a casserole dish with nonstick cooking oil spray. 3. Preheat oven to 350Â°. 4. Lightly spray saucepan with nonstick cooking oil spray. 5. Add onions to saucepan and sautĂŠ for about 3 minutes. 6. In another bowl, combine macaroni, onions, and then remaining ingredients and mix thoroughly. 7. Transfer mixture into casserole dish. 8. Bake for 25 minutes or until bubbly. Let stand for 10 minutes before serving.

FOOD GROUP FUNNY FACE 4 T. peanut butter 4 large graham cracker or use whole grain or saltine crackers 1. 2. 3. 4.

Serving Size: 1 cracker Yield: 4 servings

4 T. shredded cheddar cheese 16 raisins 8 large green peas 4 grapes cut in half

Spread peanut butter on a cracker in the shape of a face. Sprinkle grated cheese at top for hair. Place raisins on cracker for mouth. Use peas for eyes and 1/2 grape for nose.

Note: This snack is intended for children over age two. Do not serve to younger children who may choke.

CHEESY SWISS STEAK 2 lbs. beef round roast (1 inch thick) 1/4 c. flour 1/2 tsp. salt 2 chopped carrots

Serving Size: 1/8 of recipe Yield: 8 servings 1/4 c. chopped onion 1/2 tsp. Worcestershire sauce 1 can (8 oz.) tomato sauce 1/2 c. American cheese, shredded (continued on next page)

1. Cut the beef roast into 4 pieces. 2. In a small bowl, mix the flour and salt. 3. Dip each piece of meat into the mix of flour and salt. Coat it on all sides with the mix. 4. Put the meat in the crock pot. 5. Add the chopped carrots and onion. 6. Add the Worcestershire sauce and tomato sauce. 7. Cover and cook on low for 8-10 hours, OR on high for 4-5 hours. 8. Just before serving sprinkle the cheese on top.

TANGY CRISP VEGETABLE AND PASTA SALAD 1/2 c. pasta, uncooked such as shells, macaroni, etc. 1/4 c. vinegar 2 T. sugar 1/2 tsp. garlic powder 1/8 tsp. black pepper 1/2 medium peeled, seeded, and coarsely chopped cucumber 1/2 medium thinly sliced carrot

Serving Size: 1/6 of recipe Yield: 6 servings

1/2 medium coarsely chopped tomato 1/4 c. coarsely chopped green pepper 1/2 c. coarsely chopped broccoli florets 1/2 c. thinly sliced radishes 2 T. coarsely chopped onion, green or red

1. Cook pasta according to package directions but do not add salt to cooking water. Drain, rinse with cool water, and drain again. 2. Meanwhile, in a small saucepan, combine vinegar, sugar, salt, garlic powder and black pepper. Stir and heat over medium heat until sugar is dissolved, but do not boil. Let cool. 3. Rinse, drain, and chop remaining ingredients. Combine in a shallow container, such as an 8x8 inch pan. 4. Add cooked pasta and vinegar mixture. 5. Cover and refrigerate overnight to allow flavors to blend. 6. Serve cold using a slotted spoon. 7. Cover and refrigerate leftovers within 2 hours.

PINEAPPLE ORANGE FROZEN YOGURT 1 c. yogurt, nonfat vanilla 1/2 c. orange juice

Serving Size: 1/3 of recipe Yield: 3 servings 1 c. pineapple chunks, fresh or canned

1. Place yogurt and fruit in large plastic bag, flatten, and freeze overnight. 2. Combine fruit, yogurt, and juice in food processor or blender and blend until smooth. 3. Serve immediately or place back in the freezer to harden until ready to serve, up to 1 hour, stirring occasionally. Stir before serving.

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BANANA SPLIT OATMEAL 1 1/3 c. dry oatmeal, quickcooking 1/2 tsp. salt

Serving Size: 1 bowl Yield: 4 serving 3 c. very hot water 2 sliced banana 2 c. frozen yogurt, non-fat

1. In a microwave safe cereal bowl, mix together the oatmeal and salt. Stir in water. 2. Microwave on high power for 1 minute. Stir. Microwave on high power for another minute. Stir again. 3. Microwave an additional 30-60 seconds on high power until the cereal reaches the desired thickness. Stir again. 4. Top with banana slices and frozen yogurt. Tip: The banana split oatmeal can also be a snack by itself.

ANYTIME PIZZA

1 loaf Italian or French bread split lengthwise, or 4 split English muffins 1 c. pizza sauce 1 c. cheese, low-fat shredded mozzarella or cheddar

Serving Size: one slice bread Yield: 4 servings 6 T. chopped green pepper 6 T. sliced mushrooms, fresh or canned other vegetable toppings as desired(optional) Italian seasoning (optional)

1. Toast the bread or English muffin until slightly brown. 2. Top bread or muffin with pizza sauce, vegetables and low-fat cheese. 3. Sprinkle with Italian seasonings as desired. 4. Return bread to toaster oven (or regular oven preheated to 350째). 5. Heat until cheese melts.

CORN SALAD

Serving Size: 1/6 of recipe Yield: 6 servings

2 c. fresh or frozen whole kernel corn - cooked and drained 3/4 c. chopped tomato

1/2 1/2 1/4 1/4

c. c. c. c.

chopped green pepper chopped celery chopped onion ranch dressing, fat-free

1. In bowl, combine vegetables. 2. Stir in dressing. 3. Cover and refrigerate until ready to serve.

ORANGE BANANA FROSTY 2 frozen banana 1 c. plain low-fat yogurt

Serving Size: 1/2 c. Yield: 4 servings

1 c. prepared orange juice

1. Put all ingredients in a blender and mix well. 2. Add more liquid if you want the drink thinner.

QUICK SKILLET LASAGNA 1/2 c. chopped onion 1/2 lb. ground beef 1 can (16 oz.) tomatoes 1 can (16 oz.) tomato paste 1 T. fresh parsley (optional)

Serving Size: 1 C. Yield: 7 servings 1 1/2 c. water 1 tsp. garlic powder(optional) 2 c. cooked egg noodles 3/4 c. cottage cheese, low fat 1/4 c. Parmesan cheese

1. Chop onion. Cook beef and onion, in the frying pan until beef is brown and onion is tender. Drain off excess fat. 2. Add tomatoes, tomato paste, parsley, water, and garlic powder to the beef mixture. Bring to a boil and simmer until sauce is thick, about 25 minutes. 3. Cook noodles in the saucepan according to package directions. Drain. 4. Add cooked, drained noodles to the beef mixture. Stir to prevent sticking. 5. Mix cheese and drop by spoonfuls into the frying pan. 6. Cover and heat over low heat about 5 minutes. Refrigerate leftovers. (continued on next page) 48

Notes: To decrease fat and cholesterol, omit the beef and add vegetables such as broccoli or zucchini to the sauce.

ITALIAN STYLE VEGETABLES 2 small zucchini - cut into 1/2 inch pieces 1/2 lb. green beans - snapped into pieces 1/2 small cabbage - sliced thin or shredded 2 c. corn kernels or combination of favorite vegetables

Serving Size: 1/2 C. Yield: 8 servings

1 medium sliced onion 1 minced garlic clove (optional) 2 T. olive oil 1 c. chopped fresh or canned tomatoes 1/2 tsp. dry oregano

1. Wash and trim vegetables. Slice zucchini into 1/2 inch pieces; snap beans into pieces; thinly slice or shred cabbage. 2. Heat oil in frying pan; cook onion over medium heat until soft. Note: If using fresh green beans, cook for 2 minutes before adding onion. 3. Add vegetables and oregano. 4. Cook over medium heat for 5-7 minutes or until tender. Add chopped tomatoes at the last minute of cooking. Stir occasionally. 5. Serve immediately. 6. Refrigerate leftovers within 2 hours.

DEEP DISH APPLE CRANBERRY PIE 4 large peeled, cored, and sliced apples 2 1/2 c. fresh or frozen cranberries

Serving Size: 1 slice Yield: 10 servings 3/4 c. sugar 1/4 c. all purpose flour 1 tsp. apple pie spice 1 prepared pie crust

1. Stir all ingredients together in a medium size mixing bowl and place in a 10-inch deep dish pie pan. 2. Place one pie crust on top of the fruits. Cut 3 or 4 slits to allow the steam to escape. 3. Bake at 375째 for about an hour. Refrigerate any leftovers.

APPLE CINNAMON BARS Crumb mixture: 1 c. flour 1/4 tsp. salt 1/2 tsp. baking soda 1/2 tsp. cinnamon

Serving Size: 1 bar Yield: 24 servings 1/2 c. brown sugar 1 c. uncooked oats 1/2 c. shortening Apple filling: 4 medium apples

1. Preheat the oven to 350째. 2. Put the flour, salt, baking soda, cinnamon, brown sugar, and oats in the mixing bowl. Stir together 3. Add the shortening to the bowl. Use the 2 table knives to mix the ingredients and cut them into crumbs. 4. Lightly grease the bottom and sides of the baking dish with a little bit of shortening. 5. Spread half of the crumb mixture in the greased baking dish. 6. Remove the core from the apples and slice them. Put the apple slices into the baking dish. 7. Top the apples with the rest of the crumb mixture. 8. Bake in the oven for 40-45 minutes. 9. Cut into squares. It will fall apart easily. Notes: You can use applesauce (16 oz.) or canned apples in place of fresh apples. You can use either peeled or unpeeled apples.

BUGS ON A LOG Logs: Celery, cut in 3" pieces Apples, quartered and cored Carrot Sticks, cut in 3" pieces Spreads: Cream Cheese, low-fat with pineapple Cheese, low-fat with pimiento

Serving Size: 1 - 3" Yield: 4 serving Peanut Butter Egg Salad Bugs: Raisins regular or golden Whole Grain Cereal unsweetened Sunflower Seeds Peanuts, chopped

Chooses one "log" option, top with a spread and sprinkle with a "bug."

TURKEY PATTIES 1 1/4 lb. ground turkey 1 c. bread crumbs 1 egg 1/4 c. chopped green onion

Serving Size: 1 patty Yield: 4 servings 1 T. prepared mustard 1/2 c. chicken broth nonstick cooking spray

1. Mix ground turkey, bread crumbs, egg, onions, and mustard in a large bowl. Shape into 4 patties, about 1/2 inch thick. 2. Spray a large skillet with cooking spray. Add patties and cook, turning once to brown other side. Cook until golden brown outside and white inside, about 10 minutes. Remove. 3. Add chicken broth to skillet and boil over high heat until slightly thickened, about 1-2 minutes. Pour sauce over patties. 4. Serve on buns.

SKINNY FRENCH FRIES 4 medium potatoes - cut into strips (great with sweet potatoes!)

Serving Size: 1/8 of recipe Yield: 8 servings 2 T. vegetable oil Salt and pepper to taste

1. Preheat oven to 450째. Lightly oil a 9x13 inch pan. 2. Cut potatoes and pat dry on towels. 3. Spread strips of potatoes in one layer in pan. 4. Distribute remaining oil evenly over potatoes. 5. Bake for 30-40 minutes until potatoes are golden brown and tender. Turn frequently. 6. Season to taste.

ZESTY HERB SALAD 1 T. vegetable oil 2 T. vinegar 1/3 c. tomato or orange juice 1/2 tsp. oregano

Serving Size: 2 T. Yield: 5 servings 1/2 tsp. basil 1/4 tsp. black pepper 1/4 tsp. salt 1 bag of salad greens (continued on next page)

1. Put all the ingredients in a jar or bottle with a lid. 2. Put on the lid. Shake well. 3. Chill in the fridge for at least 1 hour before serving. Notes: Try this dressing on cut vegetables or salad. After serving, keep any leftover dressing in the fridge.

HONEY OF A PUMPKIN BAR 1/3 c. dry milk, nonfat 2 c. all purpose flour 1 tsp. baking soda 2 1/2 tsp. cinnamon 1/2 tsp. cloves 1/2 tsp. allspice 1/2 tsp. nutmeg

Serving Size: 2 bars Yield: 30 servings

1/3 c. vegetable oil 2/3 c. honey 1/2 c. orange juice 2 T. grated orange peel 2 eggs 1 c. mashed pumpkin

1. Preheat oven to 350째. Lightly grease or spray with non-stick spray a 12x15 inch baking pan with sides. 2. In a small bowl, combing dry milk, flour, baking soda, and spices. Set aside. 3. In a large bowl, thoroughly mix oil honey, juice, peel, eggs and pumpkin. 4. Gradually add flour mixture to pumpkin mixture, stirring until smooth. 5. Spread batter onto prepared baking pan. Bake for 15-20 minutes, or until golden brown and cake springs back when lightly touched with your finger. Cool. Cut into squares.

BASIC QUICHE 1 (9-inch) baked pie shell 1 c. chopped vegetables, cooked and drained (broccoli, zucchini, or mushrooms) 1/2 c. shredded cheese

Serving Size: 1/6 of recipe Yield: 6 servings 3 beaten eggs 1 c. skim milk 1/2 tsp. salt 1/2 tsp. pepper 1/2 tsp. garlic powder (continued on next page)

1. Preheat the oven to 375째. 2. Shred the cheese with a grater. Put it in a small bowl for now. 3. Chop the vegetables until you have 1 c. of chopped vegetables. 4. Cook the vegetables until they are cooked, but still crisp. 5. Put the cooked vegetables and shredded cheese into a pie shell. 6. Mix the eggs, milk, salt, pepper, and garlic powder in a bowl. 7. Pour the egg mix over the cheese and vegetables. 8. Bake for 30-40 minutes, or until a knife inserted near the center comes out clean. 9. Let the quiche cool for 5 minutes before serving.

POCKET FRUIT PIES 4 (8 inch) flour tortillas 2 medium peaches, pears, or apples 1/4 tsp. ground cinnamon

Serving Size: 1 pie Yield: 4 servings 2 T. brown sugar 1/8 tsp. ground nutmeg 2 T. milk sugar (optional)

1. Warm tortillas in microwave or oven to make them easier to handle. 2. Peel and chop fruit into pieces. 3. Place 1/4 of the fruit on half of each tortilla. 4. In a small bowl, stir together brown sugar, cinnamon and nutmeg. Sprinkle over fruit. 5. Roll up the tortillas, starting at the end with the fruit. 6. Place on an un-greased baking sheet and make small slashes to allow stream to escape. Brush with milk and sprinkle with additional sugar, if desired. 7. Back at 350째 in oven for 8-12 minutes or lightly brown. 8. Serve warm or cool Note: this easy snack helps work fruit into a daily diet. Tortillas, with a variety of toppings, make great snack builders. Safety Tip: Allow pie to cool slightly before tasting - the stream and sugar can burn.

BAKED CHICKEN WITH VEGETABLES 4 6 1 1

sliced potatoes sliced carrots large quartered onion raw chicken - cleaned and cut into pieces, skin removed

Serving Size: 1/6 of recipe Yield: 6 servings 1/2 c. water 1 tsp. thyme 1/4 tsp. pepper

1. Preheat oven to 400째. 2. Place potatoes, carrots and onions in a large roasting pan. 3. Put chicken pieces on top of the vegetables. 4. Mix water, thyme and pepper. Pour over chicken and vegetables. 5. Spoon juices over chicken once or twice during cooking. 6. Bake at 400째 for 1 hour or more until browned.

MIXED GRAIN BREAD 1/4 c. yellow cornmeal 1/4 c. packed brown sugar 1 tsp. salt 2 T. vegetable oil 1 c. boiling water 1 package active dry yeast

Serving Size: 1 slice Yield: 20 servings 1/4 c. warm water 1/3 c. whole wheat flour 1/4 c. rye flour 2 14 - 2 3/4 c. all purpose flour

1. Mix cornmeal, brown sugar, salt, and oil with boiling water, cool to lukewarm. 2. Dissolve yeast in 1/4 c. warm water; stir into cornmeal mixture. Add whole wheat and rye flours and mix well. Stir in enough all purpose flour to make dough stiff enough to knead. 3. Turn dough onto lightly floured surface. Knead until smooth and elastic, about 5-10 minutes. 4. Place dough in lightly oiled bowl, turning oil top. Cover with clean towel; let rise in warm place until double, about 1 hour. (continued on next page)

5. Punch dough down; turn onto clean surface. Cover with clean towel; let rest 10 minutes. Shape dough and place in greased 9x5 inch pan. Cover with clean towel; let rise until almost double, about 1 hour. 6. Preheat oven to 375°. Bake 35-45 minutes or until bread sounds hollow when tapped. Cover with aluminum foil during baking if bread is browning too quickly. Remove bread from pan and cool on wire rack.

FRUIT PUDDING DESSERT 1 box (3.5 oz.) instant pudding mix, banana or vanilla 2 C. non-fat or low fat milk

Serving Size: 1/8 of recipe Yield: 8 servings 8 oz. yogurt, fat free or non dairy whipped topping 2 sliced bananas or other sliced fruit

1. In a medium bowl, combine milk and pudding. Beat with wooden spoon, wire whisk, or electric mixer on lowest speed for 2 minutes. 2. Gently mix yogurt (or whipped topping) with pudding mixture. Refrigerate for 30 minutes. 3. Layer fruit slices in the bottom of 8 dessert cups. 4 Pour the pudding mixture over sliced fruit. 5. Refrigerate until ready to serve, at least 5 minutes, though it’s better if it’s refrigerated longer.

CORNMEAL PANCAKES 2 c. cornmeal 1 tsp. baking powder 1/2 tsp. soda 1 tsp. salt 1 tsp. sugar

Serving Size: 1 pancake Yield: 20 servings 2 1 1 1 1

T. margarine or butter 3/4 boiling water c. evaporated milk T. vinegar egg (continued on next page)

1. Measure, place in a bowl and mix cornmeal, baking powder, salt, and sugar. 2. Measure fat (butter or margarine), and add to cornmeal mixture. Bring water to a boil. Measure 1 3/4 cups boiling water, and add to cornmeal mixture. Beat until well mixed. 3. Measure evaporated milk, and pour into a small bowl. Measure vinegar, and stir into evaporated milk. Stir milk and vinegar mixture into cornmeal mixture. Beat to mix well. Beat in egg. Makes batter for 20 medium size pancakes. 4. Heat griddle or fry pan. Pan is "hot" when a drop of water "dances." Grease pan lightly. 5. Pour batter onto griddle or fry pan. Use about 3 T. batter for each pancake. A 1/4 c. measure is handy to use for pouring. Stir the batter up from the bottom now and then to keep it well mixed. Cook until top is covered with bubbles and the bottom is brown. Loosen edges of each pancake all around. Turn pancakes over and brown other side.

FRUIT YOGURT POPS

Serving Size: 1 pop Yield: 14 servings

8 oz. yogurt, pina colada 20 oz. sliced frozen, thawed strawberries 1. Combine ingredients. Pour into 2 oz. paper cups. 2. Freeze about 30 minutes; then stick a wooden Popsicle/craft stick in the center of each cup. 3. Freeze overnight until firm. To eat pops, peel off paper cups. 4. For variety, try other fruit flavored yogurts and frozen fruit juice concentrates.

SLOW COOKER BEEF STEW Serving Size: 1/6 of recipe Yield: 6 servings

1 1/2 - 2 lbs. stew meat - cut into 1 inch cubes 1/4 c. all purpose flour salt and pepper to taste 2 c. water 2 tsp or 2 cubes beef bouillon 1 finely chopped garlic clove

3 sliced carrots 3 diced potatoes 1-2 chopped onions 1 sliced celery stalk Add herbs as desired: bay leaf, basil, oregano, etc.

1. Place meat in slow cooker. 2. Mix flour, salt, and pepper in a medium bowl, and pour over meat; stir to coat. 3. Add remaining ingredients and stir to mix. 4. Cover and cook on LOW for 8-10 hours or HIGH for 4-6 hours. 5. Stir stew thoroughly before servings. If using bay leaf, discard before serving.

CRANBERRY PUMPKIN MUFFINS 2 c. flour 3/4 c. sugar 3 tsp. baking powder 1/2 tsp. salt 1/2 tsp. cinnamon 3/4 tsp. allspice

Serving Size: 1 muffin Yield: 12 servings 1/3 c. vegetable oil 2 large egg, large 3/4 c. canned pumpkin 2 c. fresh or frozen chopped cranberries

1. Preheat oven to 400째. 2. Sift together dry ingredients (flour through allspice) and set aside. 3. Beat oil, eggs, and pumpkin together until well blended. 4. Add the wet ingredients (pumpkin mixture) to the dry ingredients all at once. Stir until moistened. 5. Fold in chopped cranberries. 6. Spoon into paper lined muffin cups. 7. Bake at 400째 for 15-30 minutes. Note: Serve with a glass of low-fat milk for a healthy snack.

VEGETABLE DIPPING SAUCE

Serving Size: 1/4 of recipe Yield: 4 servings

1/4 c. yogurt, nonfat plain 1/4 c. sour cream, light

2 tsp. honey 2 tsp. spicy brown mustard

1. Mix together all ingredients. Serving suggestions: Good with carrot sticks, broccoli, cauliflower, tomatoes or any of your favorite vegetables.

BREAKFAST PARFAIT

Serving Size: 1/4 of recipe Yield: 4 servings

2 c. pineapple, canned and chopped 1 c. thawed berries, frozen

1 c. yogurt, low fat vanilla 1 peeled and sliced banana 1/3 c. raisins

1. In glasses or bowls, layer pineapple, berries, yogurt, banana, and raisins.

QUICK â&#x20AC;&#x2DC;N COOL SUMMER SALAD 14 oz. package elbow macaroni 1 can (16 oz.) drained green beans or other vegetables 1 can (7 oz.) tuna packed in water - drained and flaked 1 c. diced cheese

Serving Size: 1/8 of recipe Yield: 8 servings 1/2 c. diced sweet pickles 1/2 c. diced onions 1 c. yogurt, plain 1/2 c. light mayonnaise 1 1/2 T. lemon juice 1/4 tsp. salt 1/3 tsp. seasoned pepper

1. Prepare elbow macaroni according to package directions and drain. 2. Add vegetables, tuna, onions, cheese, and pickles. 3. Mix yogurt, salad dressing, lemon juice, salt and seasoned pepper. 4. Toss macaroni mixture. 5. Chill before serving. 6. Refrigerate leftovers promptly.

GROUND BEEF STEW

Serving Size: 1 cup Yield: 4 serving

1/2 lb. ground beef, or ground turkey, or venison 1/8 tsp. salt (optional) 1/8 tsp. pepper (optional) 1 - 10 3/4 oz. can tomato soup, condensed water, one soup can full

6 medium diced or sliced carrots 2 medium diced or sliced potatoes 1 c. diced onion

1. Brown meat. Drain fat, if any. Season lightly with salt and pepper (optional). 2. Add soup and 1 can of water to frying pan. Add vegetables. 3. Bring to a boil, then simmer, covered, about 25 minutes or until tender. Remove from heat, cover for last 10 minutes to thicken. 4. Serve. Refrigerate leftovers.

SOUTHWESTERN PEPPER CUPS 5 medium halved and seeded green bell peppers or use red or yellow peppers 1/3 c. chopped onion 1 1/2 chopped garlic clove 3 c. rice, cooked 1 can (10 1/2 oz.) diced and undrained tomatoes with chileâ&#x20AC;&#x2122;s

Serving Size: 1/2 pepper Yield: 10 servings 1 can (8 1/2 oz) drained whole kernel corn vegetable cookies spray 1/3 c. cheese, cheddar, shredded

1. Wash hands. 2. Blanch peppers in boiling water 2-3 minutes. Drain. Set aside. 3. Cook onion and garlic in oil in medium skillet over medium high heat for 3 minutes. 4. Combine rice, tomatoes with chileâ&#x20AC;&#x2122;s, corn and onion mixture. Mix well. 5. Spoon into pepper halves, place on baking sheet coated with cooking spray. (continued on next page)

6. Bake at 350째 for 10 minutes or until hot. Sprinkle with cheese. 7. Bake again at 350째 for 5-10 minutes or until hot and cheese melts.

BANANA WALDORF 3 bananas - peeled and sliced 1 apple - cored and sliced, with peel

Serving Size: 1/4 of recipe Yield: 4 servings 4 c. nonfat vanilla yogurt 1 pinch cinnamon 2 T. ground walnuts

1. Mix all ingredients together in large mixing bowl. 2. Place in individual serving dishes and chill until ready to serve, up to 1 hour. 3. This dessert looks great when topped with a sprinkle of ground cinnamon.

PEACH APPLE CRISP

1 can (20 oz.) peaches, in light syrup, drained, sliced 2 medium apples, tart, peeled, sliced 1/2 tsp. vanilla

Serving Size: 1/2 cup Yield: 8 servings Time: 40 minutes 1/4 tsp. ground cinnamon 3/4 c. plus 3 T. flour 1/4 c. packed brown sugar 3 T. chilled margarine

1. Preheat oven to 350째 degrees. Lightly grease 9x9x2 inch casserole dish. 2. Combine peaches, apples, vanilla, and cinnamon in a bowl. Toss well and spread evenly in greased casserole dish. 3. Combine flour and sugar in small bowl. Cut in margarine with two knives until the mixture resembles coarse meal. 4. Sprinkle flour mixture evenly over fruit. 5. Bake until light browned and bubble, about 20 minutes.

FRESH FRUIT WITH CINNAMON YOGURT DIP 1 apple 1 orange 1/4 c. orange juice

Serving Size: 1/4 of recipe Yield: 4 servings 1 c. vanilla yogurt 1/2 tsp. cinnamon

1. Core and slice then apple. 2. Slice banana into thin circles. 3. Peel the orange and break it into sections. 4. Pour the orange juice into a small bowl. 5 Dip the fruit pieces into the orange juice to prevent browning. 6. Arrange on a plate. 7. Mix the yogurt and cinnamon in a small bowl. 8. Put the bowl of yogurt and cinnamon next to the fruit. Use it as a dip for the fruit.

MICROWAVE BAKED APPLE 4 large baking apples 1/2 c. brown sugar

Serving Size: 1 apple Yield: 4 servings

1 tsp. cinnamon

Arrange the apples around the outside edge of the dish for more even cooking in the microwave. Safety Tip: Wash the apples in clear running water before coring. If you have apples left, keep in the fridge for a handy snack later on.

MARINATED BEEF 12 oz. beef round steak 1 garlic clove 2 T. lemon juice

Serving Size: 1/4 of recipe Yield: 4 servings 4 T. vegetable oil 1/2 tsp. salt 1/2 tsp. black pepper (continued on next page)

1. Using a cutting board and sharp knife, cut round steak across the grain into thin strips about 1/2 inch wide and 2-3 inches long. 2. In a medium glass mixing bowl, combine garlic, lemon juice, 2 T. of vegetable oil, salt and pepper. 3. Add beef strips and stir to coat with the oil mixture (marinade sauce). Cover bowl with plastic wrap and refrigerate for about 2 hours. 4. In a medium skillet over medium-high heat, heat 2 T. of the oil for 1-2 minutes until hot. 5. Drain marinade from beef. Put beef in skillet, stir and cook for 5-7 minutes or until meat is thoroughly browned.

PASTA PRIMAVERA 1 c. noodles, uncooked 1 T. vegetable oil 2 c. chopped mixed vegetables 1 c. chopped tomatoes 1. 2. 3. 4. 5. 6.

Serving Size: 1/3 of recipe Yield: 3 servings 1 T. Margarine 1/4 tsp. garlic powder 1/8 tsp. black pepper 3 T. Parmesan cheese

Cook noodles according to package directions. While noodles are cooking, heat oil in a skillet. Add vegetables and sautĂŠ until tender; stir constantly. Add tomato and sautĂŠ 2 more minutes. Toss vegetables with noodles and margarine. Add seasonings; sprinkle with parmesan cheese.

FRUIT PIZZA

Cookie Crust: 1/2 C. margarine 1/2 C. sugar 1 tsp. vanilla extract 1 large egg 2 C. flour 2 tsp. baking powder Cheese Spread:

Serving Size: 1/12 of recipe Yield: 12 servings 8 oz. cream cheese, non-fat or light 1/2 C. sugar 1 tsp vanilla extract Fruit Topping Ideas: 1 C. sliced strawberries or kiwi, bananas, pears, peaches or blueberries (continued on next page) 62

1. Preheat oven 375째. 2. For crust, cream margarine, sugar, vanilla, and egg until light and fluffy. Add flour and baking powder, mixing well. 3. Spread mixture about 1/8 inch thick on a pizza pan, baking sheet, or 9x13 inch pan. 4. Bake for 10-12 minutes or until lightly browned. Cool. 5. For spread, mix together cream cheese, sugar, and vanilla. Spread on cooled cookie crust. 6. Arrange fruit on top of pizza. Refrigerate until serving time.

EASY CHICKEN AND DUMPLING 4 4 2 2

T. all purpose flour T. water c. chicken broth c. chicken, cooked and diced 1/2 tsp. salt 1. 2. 3. 4.

Serving Size: 1/4 of recipe Yield: 4 servings 1/4 tsp black pepper Dumplings: 2/3 c. all purpose flour 1 tsp. baking powder 1/2 tsp. salt 1/4 tsp. black pepper

Mix 4 T. flour and water in a pan until smooth. Slowly stir in broth. Cook over medium heat until thickened. Add chicken, salt and pepper.

Make Dumpling: 1. Combine 2/3 c. flour, baking powder, and salt in a small bowl. Stir in milk until dough forms. 2. Drop dumpling dough from a tablespoon onto gently boiling chicken mixture, making 8 dumplings. 3. Cover pan tightly and cook slowly for 15 minutes without lifting the lid.

BROCCOLI AND CORN BAKE

Serving Size: 1/6 of recipe Yield: 6 servings

1 can (15 oz.) cream-style corn 1 package (10 oz.) frozen broccoli - cooked 1 beaten egg 1/2 c. crushed cracker crumbs

1/4 c. margarine Topping: 6 crushed saltine crackers 1 T. melted margarine

1. Mix corn, broccoli, egg, cracker crumbs and margarine together in greased 1 1/2 quart casserole. 2. Mix topping ingredients together in small bowl. Sprinkle over corn mixture. 3. Bake at 350째 for 40 minutes.

PEANUT BUTTER BREAD 2 eggs 1 1/2 c. milk 1/3 c. granulated sugar 1 c. peanut butter

Serving Size: 1/10 of loaf Yield: 10 serving 1 3/4 c. all purpose flour 1 T. baking powder 1/2 tsp. salt

1. Preheat oven to 350째. Lightly grease or spray a loaf pan with non-stick spray. 2. In large bowl, beat eggs. Add milk, sugar and peanut butter. Mix well. 3. In a separate bowl combine flour, baking powder, and salt. Mix well. 4. Add dry ingredients to wet ingredients. Mix only enough to moisten all ingredients. 5. Pour into prepared pan. (Pan will be half full) Bake for 1 hour.

FRUIT DIPPERS

Serving Size: 1/4 of recipe Yield: 4 servings

1/2 c. yogurt, low fat vanilla 2 T. chopped peanuts 2 c. fruit (grapes, banana slices, apple wedges, strawberries) 1. Combine yogurt and peanuts. Mix with a spoon. 2. Place a toothpick in the center of each fruit. 3. Dip fruit into the yogurt-peanut mixture.

CARNE ADOBADO (SPICED PORK)

Serving Size: 1/12 of recipe Yield: 12 servings

2 c. red chile puree or 12 T. chile powder 2 lbs. fresh lean pork

2 tsp. salt 1 T. oregano 2 mashed garlic cloves

1. Cut pork into strips. 2. Mix other ingredients, add to pork strips, and let stand in refrigerator for 24 hours. 3. Cut meat into cubes and brown in small amounts in oil. Add chile sauce and simmer one hour more. 4. To serve, add more fresh chile sauce and cook until tender

MOCK SOUTHERN SWEET POTATO PIE Crust: 1 1/4 c. all purpose flour 1/4 tsp. sugar 1/3 c. nonfat milk 2 T. vegetable oil Filling: 1/4 c. white sugar 1/4 c. brown sugar

Serving Size: 1 slice Yield: 16 servings 1/2 tsp. salt 1/4 tsp. nutmeg 3 large beaten eggs 1/4 c. canned evaporated milk, nonfat 1 tsp. vanilla extract 3 c. sweet potatoes, cooked, skin removed and mashed (continued on next page)

Preheat oven to 350째. Crust: 1. Combine the flour and sugar in a bowl. 2. Add milk and oil to the flour mixture. 3. Stir with fork until well mixed and then form pastry into a smooth ball with your hands. 4. Roll the ball between two 12 inch squares of waxed paper using short, brisk, strokes until pastry reaches edge of paper. 5. Peel off top paper and invert crust into pie plate. Filling: 1. Combine sugars, salt, spices, and eggs. 2. Add milk and vanilla, Stir. 3. Add sweet potatoes and mix well. 4. Pour mixture into pie shell. 5. Bake for 60 minutes or until crust is golden brown. 6. Cool and cut into 16 slices.

5 A DAY SALAD 4 c. fresh spinach 4 c. Romaine lettuce 2 c. chopped green pepper (or use red, yellow, or orange) 1 c. chopped broccoli

Serving Size: 1/4 of salad Yield: 4 servings 1 1 2 2 1

c. c. c. c. c.

chopped cauliflower sliced yellow squash sliced cucumber chopped carrots sliced zucchini

1. Wash all of the vegetables and mix them together in a large mixing bowl. Top this colorful meal with the nonfat or low-fat dressing of your choice.

BANANA CUPCAKES

1/2 c. solid vegetable shortening 3/4 c. sugar 2 large eggs 1 tsp. vanilla extract

Serving Size: 1/12 of recipe Yield: 12 servings 1 1/2 c. flour 1 tsp. baking powder 1/2 tsp. baking soda 1/2 tsp. salt 1 c. mashed banana (continued on next page) 66

1. Preheat oven to 350째. 2. In a large mixing bowl, cream shortening and sugar using an electric mixer. Add eggs and vanilla, mixing well. 3. In a medium mixing bowl, combine flour, baking powder, baking soda, and salt. 4. Add dry ingredients (flour mixture) and bananas to creamed mixture (the egg mixture). Mix well until combined. 5. Place paper baking cups in muffin tin or lightly coat muffin tin with cooking spray. Fill muffin cups 2/3 full of batter. 6. Bake 20-22 minutes, until golden brown. Remove cupcakes from muffin tin and place on a rack to cool.

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BLUEBERRY MUFFINS

Serving Size: 1 muffin Yield: 12 servings

1/2 c. vegetable oil 1 c. sugar 2 eggs 1/2 c. low fat milk 1 tsp. vanilla 2 c. flour

2 tsp. vanilla 2 c. flour 2 tsp. baking powder 1/2 tsp. salt 2 c. blueberries (fresh or frozen)

1. Preheat the oven to 375째. 2. Grease the muffin pans. 3. In a large mixing bowl, stir the oil and sugar until creamy. 4. Add eggs, milk and vanilla. Mix until blended. 5. In a medium mixing bowl, stir together the flour, baking powder, and salt. 6. Add the flour mix to the oil and sugar in the large bowl. Stir together. 7. Stir the blueberries into the batter. 8. Fill each muffin cup 2/3 full with batter. 9. Bake for 25-30 minutes.

BROCCOLI POTATO SOUP 4 c. chopped broccoli 1 small chopped onion 4 c. chicken or vegetable broth, low sodium 1 c. evaporated milk, nonfat

1 c. mashed potatoes, instant prepared in water, salt and pepper to taste 1/4 c. cheese, shredded cheddar or American

1. Combine broccoli, onion, and broth in large sauce pan. 2. Bring to a boil. 3. Reduce heat. Cover and simmer about 10 minutes or until vegetables are tender. 4. Add milk to soup. Slowly stir in potatoes. 5. Cook, stirring constantly, until bubbly and thickened. 6. Season with salt and pepper; stir in a little more milk or water if soup starts to become too thick. 7. Ladle into serving bowls. 8. Sprinkle about 1 T. cheese over each serving.

PRETZEL SHAPES 1 package dry yeast 1/2 c. warm water 1 tsp. honey

Serving Size: 1 pretzel Yield: 12 servings 1 1/3 c. flour 1 tsp. salt

1. Preheat oven to 425째. 2. In a small bowl, dissolve yeast in warm water, add honey and let set for a few minutes. 3. In a large mixing bowl, measure flour and salt. 4. Add yeast mixture to flour mixture and stir until it forms a smooth ball. Add a little more flour if the dough is sticky. 5. Knead dough on counter top or dough board until it forms a smooth ball. Add a little flour if the dough is sticky. 6. Divide dough into 12 pieces about the size of a walnut. Roll each ball into a snake and then twist to make a pretzel, letter or other fun shape. 7. Place pretzels on a baking sheet lightly coated with cooking spray. Bake for 10-12 minutes until golden brown.

ROUND STEAK CASSEROLE Serving Size: 1/8 of recipe Yield: 8 servings

2 lbs., cut 1/2 inch thick round steak garlic salt, salt, pepper 1 thinly sliced onion 3-4 peeled and quartered potatoes (optional)

1 can drained French-style green beans 1 can (10 oz.) tomato soup 1 can (16 oz.) peeled and whole tomatoes

1. Season round steak lightly with garlic salt, salt and pepper. 2. Cut into serving pieces and place in crock pot with sliced onion, which has been separated into rings. 3. Add potatoes and green beans. 4. Top with tomato soup and tomatoes. 5. Cover and cook on low for 8 hours. 6. Remove cover during last half hour if too much liquid. 7. To cook in 2-quart crock pot, reduce ingredients slightly. Menu Idea: round steak casserole, canned pears, low fat milk

ZUCCHINI AU GRATIN

4 c. thinly sliced zucchini 1/2 c. sliced onion 2 T. water

Serving Size: 3/4 C. Yield: 7 servings Time: 20 minutes 1 T. margarine pepper to taste 3 T. grated Parmesan cheese

1. Wash and slice vegetables. Place zucchini, onion, water, margarine, and pepper in a frying pan. Cover and cook over medium heat for one minute. 2. Remove cover and cook until crisp-tender, about 10 minutes. 3. Turn with large spoon to cook evenly. 4. Sprinkle with cheese; toss lightly. 5. Serve at once. Notes: Can be served over rice or noodles. Green pepper can be used instead of onion. Summer squash can be used instead of zucchini.

BLUEBERRY COFFEE CAKE 2 c. all-purpose flour 2 t. baking powder 1/2 t. salt 1/4 c. vegetable oil 3/4 c. white sugar 1 egg 1/2 c. milk

Serving Size: 1/8 of recipe Yield: 8 servings

1 c. blueberries 1/3 1/2 1/2 1/4

c. all-purpose flour c. white sugar t. ground cinnamon c. butter, softened

1. Preheat oven to 375 degrees F (190 degrees C). Grease and flour a 9 inch pan. Sift together the flour, baking powder and salt. Set aside. 2. In a large bowl, whisk together the oil, sugar and egg. Stir in the flour mixture alternately with the milk, mixing just until incorporated. Fold in the blueberries. Pour batter into prepared pan. Cover with streusel topping. (continued on next page)

3. For the topping: In a bowl, combine 1/3 cup flour, cinnamon and 1/2 cup sugar. Cut in the butter until mixture resembles coarse crumbs. 4. Bake in the preheated oven for 45 minutes, or until a toothpick inserted into the center of the cake comes out clean. Allow to cool.

SURE TO PLEASE BAKED EGGS & CHEESE 1 T. oil 6 eggs 1/2 c. nonfat milk

Serving Size: 1/4 of recipe Yield: 4 servings 1/2 c. grated low-fat cheese 1 tsp. garlic powder 1 1/2 tsp. oregano

MASTER MIX OREGON 4 c. all purpose flour 4 c. whole wheat flour 1 1/3 c. dry milk, nonfat

Servings Size: 1 C. Yield: 11 servings 1/4 c. baking powder 1 tsp. salt 1 1/2 c. shortening

1. In a large bowl combine all purpose flour, whole wheat flour, dry milk, baking powder, and salt. 2. Mix thoroughly. 3. Cut in shortening with pastry blender or two knives until mixture looks like course cornmeal. 4. Store in covered containers in the refrigerator. Note: The final product of this recipe is intended to be used as an ingredient in other recipes. It is not intended as a ready-toeat product.

OATMEAL COOKIES

Serving Size: 1 cookie Yield: 24 servings Time: 20-22 minutes

1 c. Masters Mixes (Oregon) 1/2 c. sugar 3/4 c. uncooked oatmeal 1/2 tsp. cinnamon 1/8 tsp. ground cloves (optional)

3 T. water 1 egg 1/4 c. raisins

1. Combine dry ingredients (Master Mixes, oatmeal, sugar, and spices). 2. Beat egg, and add water; mix. 3. Combine with dry ingredients and mix thoroughly. 4. Add raisins. Stir until blended. 5. Drop on greased baking sheet 2 inches apart, using a teaspoon. 6. Bake in 300Â° oven for 10-12 minutes.

CUBAN BEANS AND RICE 1 1 1 1 3 2

tsp. olive oil T. minced garlic c. chopped onion c. diced green bell pepper c. black beans, cooked c. chicken broth, low sodium

Serving Size: 1 1/2 c. Yield: 4 servings 1 T. vinegar 1/2 tsp. dried oregano black pepper to taste 3 c. brown rice, cooked

1. Heat the olive oil in a large nonstick skillet. SautĂŠ the garlic, onion, and green bell pepper until golden, about 3 minutes. 2. Stir in the beans, broth, vinegar and seasoning, bring to a boil then lower to a simmer; cook covered for 5 minutes. 3. Spoon over cooked rice and serve.

PEACH APPLE CRISP

Serving Size: 1/2 c. Yield: 8 servings Time: 40 minutes

1 can (20 oz.) peaches, in light syrup, drained, sliced 2 medium apples, tart, peeled, sliced 1/2 tsp. vanilla

1/4 tsp. ground cinnamon 3/4 c. plus 3 T. flour 1/4 c. packed brown sugar 3 T. chilled margarine

1. Preheat oven to 350째. Lightly grease 9x9x2 inch casserole dish. 2. Combine peaches, apples, vanilla, and cinnamon in a bowl. Toss well and spread evenly in greased casserole dish. 3. Combine flour and sugar in small bowl. Cut in margarine with two knives until the mixture resembles coarse meal. 4. Sprinkle flour mixture evenly over fruit. 5. Bake until lightly browned and bubbly, about 20 minutes.

EGG IN A BREAD BASKET 1 slice whole wheat bread 1 tsp. margarine

Serving Size: 1 1 egg

1. Make a hole in the center of the bread with a glass or cookie cutter. Spread margarine on both sides of bread. 2. Spray a small skillet with cooking spray and heat on medium. Place the bread in the skillet. Break the egg into a small dish and then pour into the hole in the bread. After the egg begins to bubble and cook, flip over the bread and egg together. 3. Cook until the egg is completely done. (The yolk will thicken.) Optional: Salt, pepper, shredded cheese or ham.

COFFEE MUG BROWNIES 4 4 2 1 3

T. flour T. sugar T. cocoa egg T. milk

3 T. oil 3 T. chocolate chips 1 T. nuts 1/2 tsp. vanilla (continued on next page) 74

1. Mix all dry ingredients, add egg, milk and oil. 2. Add chocolate chips and vanilla. 3. Microwave for 3 minutes.

ALL-AMERICAN CHEESEBURGER BAKE 1 lb. lean ground beef 1/2 c. chopped onion 1 can (10.75 oz.) tomato soup, undiluted 2 T. ketchup 1 T. mustard

Serving Size: 10 servings 2 T. pickle relish 1/4 tsp. ground pepper 4 slices American cheese 1 can refrigerated biscuits (7.5 oz. - 10 biscuits)

1. Preheat oven to 400째. 2. In a large skillet, brown ground beef and onion on mediumhigh heat; drain well. 3. Add tomato soup, ketchup, mustard, relish, and pepper. Let mixture simmer on low heat for about 10 minutes. 4. Lightly coat 9-inch baking dish with non-stick cooking spray. 5. Spread meat mixture evenly in baking dish. 6. Place slices of American cheese on top of the meat. 7. Place biscuits on top of the cheese. 8. Bake casserole for about 11-12 minutes. If biscuits brown too quickly, cover with foil midway through baking.

EASY FRUIT SALAD 1 can (16 oz.) drained fruit cocktail 2 sliced bananas 2 oranges cut into bite-size pieces

Serving Size: 1/2 C. Yield: 14 servings 2 apples cut into bite-size pieces 8 oz. yogurt, low fat pina colada

1. Mix fruit in large bowl. 2. Add yogurt and mix well. 3. Chill in refrigerator before serving.

BREAKFAST BURRITOS 4 eggs 1/4 c. milk 1 tsp. margarine 1 c. re-fried beans

Serving Size: 1 tortilla Yield: 4 servings 4 flour tortillas 1/2 c. grated cheese 1/4 - 1/2 c. salsa

1. In a medium bowl, mix eggs and milk with a fork. 2. Melt margarine in skillet on medium heat. Stir in egg mixture and cook until firm. 3. Heat re-fried beans 1-2 minutes in microwave or in pan on stove top. 4. Soften tortillas in microwave or skillet. On each tortilla, put 1/4 the eggs, beans cheese and salsa. Roll tortilla to eat. Helpful Hints: They are called Breakfast Burritos, but could also be served as a main meal. Other ingredients such as green peppers, onion or mushrooms could be added for extra flavor.

CHOCOLATE PEANUT BUTTER SWIRLS 1 c. Cracker Crumbs, graham, plain 1/2 c. Nuts, peanuts, oil roasted, unsalted, chopped 3 T. butter , melted 1/4 c. Cream Cheese, light, classic

2 T. Peanut Butter, creamy 2 1/8 c. fat free milk , separated 1 fat & sugar free instant chocolate pudding

1. In a medium bowl combine graham cracker crumbs and chopped peanuts. Stir in butter until combined. 2. Reserve 3 tablespoons of the mixture and set aside. 3. Press remaining mixture into the bottom of a 2 quart square baking dish. Cover and chill while preparing filling. 4. In a small bowl, stir together cream cheese and peanut butter until smooth. Gradually stir in 2 tablespoons milk until smooth. Set aside. 5. In a large bowl whisk together 2 cups milk and pudding mix until combined. Continue whisking for 2 minutes. (continued on next page)

6. Spread over graham cracker crust in pan. 7. Drop peanut butter mixture in small mounds on top of pudding. Using a thin metal spatula or table knife, gently swirl peanut butter mixture into pudding. 8. Sprinkle with reserved crumb mixture. 9. Cover and chill about 2 hours or until set. To serve, spoon into dessert dishes.

TOTALLY TRICK TACOS 1 lbs. ground beef 1 small onion, chopped 1/4 tsp. cumin 1/2 tsp. oregano 1/2 tsp. garlic powder

Yields: 10 servings 10 taco shells 2 c. shredded Monetary Jack cheese or â&#x20AC;&#x2DC;tacoâ&#x20AC;&#x2122; cheese 1 c. lettuce, washed and shredded

1. In a large skillet, brown the ground beef with onion. Drain liquid. 2. Stir in the spices. 3. Heat taco shells according to package directions. 4. Spoon about 1/4 cup taco filling into each shell. 5. Top with shredded cheese and lettuce.

PUDDING FRUIT SALAD 1 can pineapple chunks with juice (20 oz.) 1 can mandarin oranges, drained (11 oz.) 1 can fruit cocktail, drained (17 oz.) 1. 2. 3. 4.

Yields: 10 servings 1 small box instant lemon or vanilla pudding, dry 2 bananas

In a large bowl, combine canned fruit. Stir in dry pudding and mix well. Refrigerate. Just before serving, slice bananas and add to salad. Keeps well in refrigerator for 2-3 days.

Hints: The pineapple juice gives the pudding liquid needed to mix well. Be sure to drain the oranges and fruit cocktail before adding them to the pudding.

EGG-ME-ON SUNRISE SANDWICH 2 whole wheat or white English muffins 2 eggs

4 T. shredded cheddar cheese 1/8 tsp. salt 1/8 tsp. pepper

1. Preheat oven to 450째. 2. Line a baking sheet with foil and lightly coat with cooking spray. 3. Open English muffins and place "inside-up" on baking sheet. 4. In a glass measuring cup, beat eggs, cheese, salt and pepper with fork until well blended. 5. Slowly pour egg mixture onto each English muffin half, keeping as much as possible on the muffins. 6. Bake 10-12 minutes or until egg mixture is no longer runny and cheese is melted. Serve open-face or as a sandwich.

FRUIT DIP

8 oz. yogurt, low fat vanilla 2 T. orange juice, 100% juice, frozen concentrate, thawed 1 T. lime juice 1/2 T. brown sugar

Serving Size: 1/4 of recipe Yield: 4 servings Time: 15 minutes 2 red apples - cored and sliced 1 pear - cored and sliced 1 peach - pitted and sliced

1. In a small bowl, combine yogurt, orange juice concentrate, lime juice and brown sugar. Mix well. 2. Place bowl containing dip on a large plate and surround with fruit.

BAKED POTATO WITH CHEESY VEGETABLES 2 1 1 2

c. chopped broccoli c. chopped onion c. finely chopped carrots T. margarine

Serving Size: 1 potato Yields: 8 servings 2 1 1 8

T. flour 1/2 c. low fat milk c. shredded cheddar cheese baked potatoes (continued on next page)

1. Cook broccoli, onion and carrots in a small amount of water until tender. Drain and set aside. 2. In a saucepan, melt margarine and stir in flour. 3. Slowly add milk while stirring. 4. Continue stirring and cook until sauce thickens. 5. Add cheese and stir until melted. 6. Add vegetables. 7 Serve over hot baked potatoes.

GREEN BEAN SAUTE 1 c. chopped onion 1 c. sliced mushrooms 1 tsp. minced garlic

Serving Size: 1/2 c. Yield: 6 servings 1 can (16 oz.) drained, cut green beans

1. Spray a skillet with non-stick cooking spray. 2. SautĂŠ onions, mushrooms, and garlic. 3. Add green beans and heat thoroughly.

INCREDIBLE EDIBLE PYRAMID PARFAIT 6 T. vanilla yogurt, divided 2 heaping T. cereal, either flakes or nuggets 2 T. frozen strawberries or crushed pineapple 1. 2. 3. 4. 5. 6.

Yields: 1 serving 1 tsp. chopped peanuts 1 tsp mini-chocolate chips (optional)

Measure 2 T. yogurt into an 8-oz. clear cup. Sprinkle cereal on top. Spread 2 more T. yogurt on top Spread fruit on top. Add 2 more T. yogurt. Top with chopped peanuts and chocolate chips.

BANANA WRAPS 2-3 T. peanut butter, smooth or crunchy

Serving Size: 1 Wrap Yield: 1 serving 1 (8-inch) flour tortilla 1 whole banana (continued on next page) 79

1. Spread peanut butter on one side of tortilla. 2. Peel banana and roll up tightly in tortilla. 3 Slice into pin wheels or serve whole.

PINEAPPLE PORK 1 medium green pepper - cut into strips 4 boneless pork chops (about 1 lb.) 1/8 tsp. salt

Serving Size: 3 oz. Yield: 4 servings 1 T. vegetable oil 1 can (8-oz.) pineapple chunks - undrained 1/4 tsp. ginger 1/4 tsp. cinnamon

1. Cut the green pepper into strips. 2. Heat the oil in a large skillet. 3. Place pork chops on the heated skillet. Sprinkle the salt on top. 4 Cook the pork for 5 minutes on low heat on each side. 5. The pork should lose its pink color when itâ&#x20AC;&#x2122;s cooked enough. 6. Remove the cooked pork from the skillet. Place it in a serving dish. 7. Put the green pepper slices in the skillet. 8. Stir the pineapple chunks with their juice. 9. Stir in the ginger and cinnamon. 10. Simmer for about 3-5 minutes. 11. Spoon the pineapple mixture over cooked pork. Note: Serve with cooked rice.

ROASTED HERB POTATOES vegetable cooking spray 1 lb. (3 medium or 3 c. cubed) potatoes

Serving Size: 1/2 c. Yield: 6 servings

2 tsp. vegetable oil 1/2 tsp. rosemary 1/2 tsp. salt (continued on next page)

1. Preheat the oven to 450째. 2. Coat a baking sheet with vegetable cooking spray. 3. Wash and peel the potatoes. 4. Cut the potatoes into 1/2 inch cubes, and put them in a large bowl. 5. Put the oil, rosemary, and salt in a small bowl. Stir together. 6. Pour the oil mix over the potatoes. Stir to coat the potatoes evenly. 7. Spread the potatoes on the baking sheet. 8. Bake for 25-30 minutes, or until lightly browned.

BREAKFAST BUBBLE BREAD Bread: 1/2 c. sugar 1 tsp. cinnamon 2 tubes (7.5 oz.) canned biscuits

Yields: 10 servings

Topping: 4 T. margarine, melted 1 tsp. water 1/3 c. brown sugar 1 tsp. cinnamon

1. Preheat oven to 350 degrees. 2. Combine sugar and 1 teaspoon cinnamon in a zip-type bag. 3. Cut each biscuit into 4 pieces and add to sugar mixture in bag. Shake to coat well. 4. Pour biscuits into a 9X9-inch pan that has been lightly coated with cooking spray. 5. In a mixing bowl combine topping ingredients and pour over biscuits. 6. Bake 18 to 20 minutes. 7. Remove from oven and let cool. 8. Cover top of pan with a large platter and flip the bread over to serve.

EASY CHEESY TORTILLA BAKE 8 flour tortillas (6-8 inch size) 1 can (10 3/4 oz) tomato soup 1 c. chunky salsa or picante sauce

Yield: 6 servings 1/2 c. low fat milk 2 c. cubed cooked chicken or turkey 1 c. shredded cheddar cheese (save 1/2 C. for topping) (continued on next page)

1. Preheat oven to 400째. 2. Lightly coat a 2-quart baking dish with cooking spray. 3. Cut or tear tortillas into 1-inch pieces. 4. In a large mixing bowl, combine tortillas, soup, salsa, milk, chicken and 1/2 c. cheese. 5. Bake for 30 minutes or until hot. Remove from oven and sprinkle with remaining cheese.

CHICKEN FEED 2 c. toasted oat cereal 1 c. peanuts 1/2 c. sunflower seeds

Yields: 10 servings 1/2 c. raisins 1 c. small chocolate candies (such as M&Ms)

1. Combine all ingredients in a large mixing bowl and stir gently. 2. Serve in paper cups or small bags.

PIZZA WRAPS 1 T. margarine, softened 4 (10-inch) flour tortillas 1/4 C. pizza sauce 1 c. shredded CheddarMonetary Jack cheese blend

Yields: 4 servings 4 oz. sliced pepperoni, cooked beef or chicken

1. Heat a large skillet or griddle over medium-high heat. 2. Spread margarine on one side of each tortilla. Place one tortilla in skillet margarine-side down. 3. Spoon a T. of pizza sauce onto half of the tortilla. 4. Sprinkle 1/2 C. of cheese over the sauce and top with a few slices of pepperoni. 5. Fold the clean half of the tortilla over the filling and cook each wrap, turning once, about 1 minute on each side of until cheese melts. 6. Repeat with remaining tortillas.

INDEX Week 1

Pineapple Zucchini Cake .....12 Pizza Meat Loaf .....................13 Pumpkin Cheese Pie ............... 6 Roasted Herb Potatoes .......... 2 Scalloped Potatoes ...............16 Skillet Noodles and Beef ....... 8 Spanish Baked Fish ..............20 Spanish Cauliflower .............11 Spicy Baked Squash................ 3 Spicy Fruit Cup .....................13 Summer Fruit Salad................ 9 Sure to Please Baked Eggs & Cheese ...................... 4 Zesty Skillet Zucchini ..........20

Apple Slice Pancakes ...........17 Au Gratin Potatoes ...............14 Baked Lemon Chicken ........... 5 Banana Bread ........................... 7 Barley Pilaf .............................21 Beef Pot Roast ......................... 2 Breakfast Parfait ...................12 Bugs on a Log ........................15 Cantaloupe Cooler................19 Chicken and Broccoli Bake......................................16 Chili Popcorn ........................... 2 Citrus Vegetables ................... 9 Easy Fruit Salad.....................15 Fruit Dip ................................... 5 Fruit Slush ................................ 4 Fruit Smoothie ......................17 Green Bean Saute .................... 1 Harvest Vegetable Salad ........ 6 Herbed Vegetables ...............14 Homemade Mashed Potatoes................................. 3 Honey Mustard Pork Chops...................................10 Italian Pasta Salad .................. 6 Ivory Coast Banana with Caramel Sauce ...................21 Jiffy Oatmeal Crunch ............. 1 Maple Sweet Potatoes ..........11 Mixed Grain Bread ................19 No-Bake Cookies ...................10 Oatmeal Raisin Muffins ......... 9 Party-Time Pasta ...................18 Peanut Butter â&#x20AC;&#x2DC;N Fruit-Wich.. 8 Pineapple Pork ........................ 1

Week 2 5 A Day Salad ........................24 Apple Crisp ............................25 Baked Pork Chops ................32 Breakfast Burrito with Salsa .....................................36 Brown Rice Pilaf ....................32 Carrot Cookies ......................36 Cheesy Swiss Steak ..............43 Citrus Salad ...........................38 Classic Macaroni and Cheese .................................42 Colorful Quesadillas ............31 Confetti Grain Salad.............29 Country Style Potato Salad ....................................40 Crispy Oven-Fried Chicken ...............................23 Dutch Green Beans ...............41 Fabulous Fruit Muffins ........39 Farmers Market Gazpacho..26 i

Food Group Funny Face ......43 Frozen Fruit Pops .................28 Fruit & Yogurt Parfait ..........34 Fruit and Yogurt Breakfast Shake .................41 Fruit Kabobs with Yogurt Dip ..........................41 Fruit Pizza ..............................33 Fruit Salsa ..............................27 Fruity Homemade Oatmeal ...............................33 Glazed Carrots ......................29 Hawaiian Chicken .................42 Hearty Mashed Potatoes .....24 Herb Broiled Beef..................28 Homemade Granola Bars ....27 Honey Milk Balls ...................39 Italian Broccoli and Pasta ...37 Mexican Vegetables ..............27 Oat Snack Cakes ...................37 Peachy Pops ...........................38 Peanut Butter Muffins .........30 Peter Pumpkin Squares .......25 Pineapple Orange Frozen Yogurt..................................45 Quick Peach Cobbler ............30 Red Beans and Rice ..............35 Rise and Shine Cobbler .......23 Slow-Cook Barbecue.............40 Spicy Baked Fish ...................34 Spring Vegetable Saute ........32 Sweet Acorn Squash.............35 Taco Salad ..............................26 Tangy Crisp Vegetable and Pasta Salad..................44

Week 3 5 A Day Salad ........................66 ii

Anytime Pizza .......................47 Apple Cinnamon Bars ..........50 Baked Chicken with Vegetables ..........................54 Banana Cupcakes..................66 Banana Split Oatmeal ..........47 Banana Waldorf.....................60 Basic Quiche ..........................52 Breakfast Parfait ...................58 Broccoli and Corn Bake .......64 Bugs on a Log ........................50 Carne Adobado (Spiced Pork).....................................65 Corn Salad ..............................48 Cornmeal Pancakes ..............55 Cranberry Pumpkin Muffins ................................57 Deep Dish Apple Cranberry Pie .....................49 Easy Chicken and Dumpling ............................63 Fresh Fruit with Cinnamon Yogurt Dip ......61 Fruit Dippers .........................65 Fruit Pizza ..............................62 Fruit pudding dessert ..........55 Fruit Yogurt Pops .................56 Ground Beef Stew .................59 Honey of a Pumpkin Bar .....52 Italian Style Vegetables .......49 Marinated Beef ......................61 Microwave Baked Apple ......61 Mixed Grain Bread ................54 Mock Southern Sweet Potato Pie ............................65 Orange Banana Frosty .........48 Pasta Primavera ....................62 Peach Apple Crisp ................60 Peanut Butter Bread .............64

Pocket Fruit Pies ...................53 Quick â&#x20AC;&#x2DC;N Cool Summer Salad ....................................58 Quick Skillet Lasagna...........48 Skinny French Fries ..............51 Slow Cooker Beef Stew ........57 Southwestern Pepper Cups .....................................59 Turkey Patties .......................51 Vegetable Dipping Sauce ....58 Zesty Herb Salad ...................51

Oatmeal Cookies...................73 Peach Apple Crisp ................74 Pineapple Pork ......................80 Pizza Wraps ...........................82 Pretzel Shapes .......................70 Pudding Fruit Salad ..............77 Roasted Herb Potatoes ........80 Round Steak Casserole ........70 Sure to Please Baked Eggs & Cheese ....................72 Totally Trick Tacos ..............77 Zucchini Au Gratin ...............71

Week 4 All-American Cheeseburger Bake ...........75 Baked Potato with Cheesy Vegetables ............78 Banana Wraps ........................79 Blueberry Coffee Cake .........71 Blueberry Muffins .................69 Breakfast Bubble Bread .......81 Breakfast Burritos ................76 Broccoli Potato Soup ............69 Chicken Feed .........................82 Chocolate Peanut Butter Swirls ...................................76 Coffee Mug Brownies ...........74 Cuban Beans and Rice .........73 Easy Cheesy Tortilla Bake ...81 Easy Fruit Salad.....................75 Egg in a Bread Basket...........74 Egg-Me-On Sunrise Sandwich .............................78 Fruit Dip .................................78 Green Bean Saute ..................79 Incredible Edible Pyramid Parfait ..................................79 Master Mix Oregon ...............72 iii