Recipes

Ingredients:
2 tablespoons slivered almonds
8 ounces low-fat vanilla yogurt
1/4 cup low-fat granola without raisins
2 dried figs, chopped into small pieces

Instructions:
1. Preheat oven to 350°F. Spread the almonds on a cookie sheet and bake for about 5 minutes, watching the nuts carefully so they don’t burn.
2. Fill a bowl with yogurt, then top with granola, figs, and toasted almonds.

Nutritional Information:385 calories; 14 g protein; 60 g carbohydrates; 9 g fiber; 13 g fat (2 g saturated); 5 mg cholesterol; 179 mg sodium; 410 mg calcium

serves one

Ingredients:
1 cup baby spinach leaves
Olive oil-flavored cooking spray
1 egg
4 egg whites or 1/2 cup egg substitute
2 teaspoons fresh minced basil leaves
3 tablespoons fat-free milk
1/2 ounce provolone cheese
2 tablespoons feta cheese
1/2 ounce shredded mozzarella cheese

Instructions
1. Tear the spinach leaves into small pieces and set aside.
2. Spray an omelet-sized skillet with the cooking spray. Whisk together the egg, egg whites, basil, and milk. Pour the eggs into the skillet and heat over low to medium heat.
3. Sprinkle the spinach over the eggs.
4. Tear the provolone cheese into tiny pieces and sprinkle over the eggs. Add the feta and mozzarella cheese over the eggs.
5. Continue to heat the frittata for 6 to 7 minutes or until eggs are puffed, browned, and set.

Serve with:
One 6-ounce container plain, fat-free Greek yogurt
1/2 cup fresh or frozen, unsweetened raspberries

Nutritional Information: 414 calories; 47 g protein; 19 g carbohydrates; 7 g fiber;
17 g fat (8 g saturated); 246 mg cholesterol; 834 mg sodium; 537 mg calcium

serves one

Ingredients:
3 ounces firm tofu with calcium-sulfate (it’ll say “made with calcium-sulfate” on the label)
2 teaspoons extra-virgin olive oil
2 shakes table salt
4 tablespoons fava beans
For the dressing:
1/2 cup low-fat berry-flavored yogurt
2 teaspoons balsamic vinegar
1 teaspoon poppy seeds
For the salad:
3 cups mixed baby greens or arugula
2 pomegranates

Instructions:
1. Cut tofu into squares. Heat a skillet over low to medium heat with the olive oil. Add the tofu and salt and brown for 4 to 5 minutes, then add the fava beans and cook for another minute. Set aside.
2. Whisk together the dressing ingredients.
3. Fill a bowl with the greens. Cut the crown off the pomegranates, slice into sections, and roll out the juice sacs with your fingers. Toss into the salad. Add the tofu and fava beans.
4. Mix the salad with the dressing.

Nutritional Information: 495 calories; 18 g protein; 79 g carbohydrates; 7 g fiber;
17 g fat (3 g saturated); 3 mg cholesterol; 346 mg sodium; 495 mg calcium

serves one

Ingredients:
2 ripe pears, peeled, quartered, and cored
2 pounds butternut squash, peeled, seeded, and cut into 2-inch chunks
2 medium tomatoes, cored and quartered
1 large leek, pale green and white parts only, halved lengthwise, sliced, and washed thoroughly
2 cloves garlic, crushed
2 tablespoons extra-virgin olive oil
1/2 teaspoon salt, divided
freshly ground pepper, to taste
4 cups vegetable broth or reduced-sodium
chicken broth, divided
2/3 cup crumbled Stilton, or a blue-veined cheese
1 tablespoon thinly sliced fresh chives or scallion greens

Instructions:
1. Preheat oven to 400°F.
2. Combine pears, squash, tomatoes, leek, garlic, oil, 1/4 teaspoon salt, and pepper in a large bowl; toss to coat. Spread evenly on a large rimmed baking sheet. Roast, stirring occasionally, until the vegetables are tender, 40 to 55 minutes. Let cool slightly.
3. Place half the vegetables and 2 cups broth in a blender; puree until smooth. Transfer to a large saucepan. Puree the remaining vegetables and 2 cups broth. Add to the pan and stir in the remaining 1/4 teaspoon salt.
4. Cook the soup over medium-low heat, stirring, until hot, about 10 minutes. Divide among 6 bowls and garnish with cheese and chives (or scallion greens).

Nutritional Information: 235 calories; 10 g fat (5 g sat, 5 g mono); 11 mg cholesterol;
34 g carbohydrates; 6 g protein; 6 g fiber; 721 mg sodium; 20% dv calcium

serves six