• 2 large cukes, peeled, seeded, and coarsely grated.
  (Dry on paper towel for 15 min.)
• 4 cloves garlic, minced
• 1/2 t salt
• 1 pint yogurt drained
• 2 T chopped fresh dill
• 1⁄4 t pepper
• 1 T olive oil
• juice of 1/2 lemon

• 1C Cooked Lentils
• 5 Whole Walnuts
• 2 T White Miso
• 1 T Canola Oil
• 1⁄4 C Cooked Mushrooms
• 1⁄4 C Cooked Onions
• 1 t Agar Flakes
• Salt, Pepper
  

• 12 small red potatoes, cut into quarters
• 1 large green or red bell pepper, cut into ¼-inch rings
• 2 cups broccoli florets
• 1 can cream of broccoli soup (98% fat-free)
• ½ cup low-fat mayonnaise
• 4 green onions, finely chopped
• 1 tablespoon fresh lemon juice
• ¼ teaspoon dried thyme leaves, crushed

• 2 (16-ounce) bags frozen corn
• 1 (7-ounce) can chopped green chilies, drained
• ½ cup skim milk
• 1 (8-ounce) package fat-free cream cheese, cut into pieces
• Salt and pepper to taste
• ½ teaspoon paprika

• 1 head cauliflower, cut into florets
• ½ cup plain nonfat yogurt
• ½ cup shredded reduced-fat sharp Cheddar cheese
• ½ teaspoon dry mustard
• ½ teaspoon cayenne pepper
• Salt and pepper to taste

• 1 pound cherry or grape tomatoes
• 1 garlic clove, minced
• 1 tablespoon dried basil leaves
• 2 tablespoons chopped parsley
• ½ teaspoon dried thyme leaves
• 1 teaspoon sugar
• Salt and freshly ground pepper to taste

• 1 head green or Savory cabbage
• 2 large carrots, peeled and coarsely grated
• 1 cup raisins
• ¼ cup fat-free mayonnaise
• 1 teaspoon mustard powder
• 1 teaspoon celery seeds
• 4 tablespoons rice wine vinegar
• 1 tablespoon sugar

• Low Calorie cooking spray
• ¼ cup finely diced onion
• ¼ cup finely diced celery
• ½ green bell pepper, finely diced
• 2 1/3 cups reduced-sodium chicken broth
• ¾ teaspoon poultry seasoning
• 1 box (6-ounce) long grain and wild rice mix, Uncle Ben’s

• 1 pound navy or pea beans
• ½ green bell pepper, seeded and chopped
• 3 stalks celery, chopped
• 1 onion, chopped
• 4 cloves garlic, minced
• 1 tablespoon olive oil
• ½ cup diced lean ham
• 3 bay leaves
• 1 tablespoon garlic powder
• 1 tablespoon Worcestershire sauce
• 2 tablespoons Splenda Brown Sugar, optional
• Salt and pepper to taste

• 1 tablespoon butter
• ¼ onion, finely chopped
• ¼ Golden Delicious apple, finely chopped
• 2 cups light apple juice
• 2 cups long grain instant rice, Uncle Bens
• ¼ cup silvered almonds, toasted

• 1 bunch fresh broccoli, trimmed and cut into florets
• ¼ cup finely chopped green onions (scallions)
• 2 cloves garlic, minced
• ½ teaspoon dried tarragon leaves
• ½ teaspoon dry mustard
• 1 tablespoon olive oil
• 2 tablespoons red wine vinegar
• 1 teaspoon Dijon mustard
• 1/8 teaspoon salt
• ¼ teaspoon freshly ground pepper

• 1/2 cup thin sliced scallion
• 2 Cups zucchini, cut into 2 in. julienne strips
• 2 Cups yellow squash, cut into 2 in. julienne strips
• 1 Cup red bell pepper, chopped fine

• 2 Large Cucumbers (sliced thin)
• 4 slices of Red Onion
• 1 Cup Apple Cider Vinegar (or Vinegar of choice)
• 1 Cup Water
• 3 Tablespoons Splenda
• Salt & Pepper to taste

• 1 medium eggplant
• 2 medium zucchini
• 2 ea. red and green peppers
• 1 medium red onion
• 2 tsp salt
• 1 tsp pepper
• 2 Tb herbs (eg tarragon & marjoram)
• 2 tsp garlic, crushed

• 1 med zucchini, cut into bite-size pieces
• 1 med summer squash, cut into bite-sizes pieces
• 1 med red bell pepper, cut into bite-size pieces
• 1 med yellow bell pepper, cut into bite-size pieces
• 1lb fresh asparagus, cut into bite-size pieces
• 1 red onion, chopped
• 3 tablespoons extra virgin olive oil
• 1 teaspoon salt
• 1/2 teaspoon black pepper
  

• Two large potatoes
• 1/2 teaspoon salt
• 1 tablespoon olive oil
• 1/8 teaspoon paprika

Soak beans using method 1 or method 2.

• 1-1/4 cups dried black beans (3 cups cooked)
• 1-3/4 cup chopped onion
• 1 can (16 oz) tomatoes, chopped, undrained
• 1/2 teaspoon garlic powder
• 1-1/2 teaspoon salt
• 1/8 teaspoon red pepper sauce
• 2 whole cloves
• 1 onion, peeled
• 1 green pepper, cored, seeded, and chopped
• 2-2/3 cup cooked rice

• 2 tablespoons grated Parmesan cheese
• 2 tablespoons water
• 2 tablespoons red wine vinegar
• 1 teaspoon Worcestershire sauce
• 1 tablespoon olive oil
• I clove garlic
• ¼ teaspoon dry mustard
• 1 large bunch romaine lettuce, cleaned and torn into pieces
• 1/3 cup croutons, optional

• 1 (12-ounce) bag fresh spinach, washed, and torn into pieces
• ½ cup sliced green onion (scallions)
• 1 (8-ounce) can sliced water chestnuts, drained
• ½ cup shredded reduced-fat Monterey Jack cheese
• 3 tablespoons light brown sugar
• 1/3 cup fat-free canned chicken broth
• 3 tablespoons balsamic vinegar
• 2 dashed hot pepper sauce
• 1 (11-ounce) can mandarin orange slices, drained

• 1 pound fresh salmon fillet
• 1 (8-ounce) package rotini (spiral) pasta
• 1/3 cup light mayonnaise
• ½ cup nonfat yogurt
• ½ teaspoon sugar
• 2 teaspoons dried dill weed leaves
• ½ teaspoon white pepper
• 1 cup diced celery
• 1 (14-ounce) can artichoke hearts, drained and quartered

• 2 cans (7 ounce) tuna packaged in water
• 1 cup chopped celery
• ½ cup fat-free mayonnaise
• 1 tablespoon rice wine vinegar
• 1 tablespoon green pickle relish
• ½ lemon, juiced
• Pinch of ground cloves
• Garlic and onion powder to taste (optional)

• 3 tablespoons low-sodium soy sauce
• ¼ cup lime juice
• 2 teaspoons sugar
• 1 teaspoon wasabi paste
• ½ teaspoon ground ginger
• 2 green onions (scallions), finely chopped
• 4 grilled tuna steaks, 2 inches thick (about 4 ounces each)
• 1 medium red onion, thinly sliced
• 4 cups mixed greens

• 1 (12-ounce) can solid white tuna, packed in water, drained
• 1 cup chopped green onions (scallions)
• 1 (15-ounce) can white beans, rinsed and drained
• 2 tablespoons chopped parsley
• ½ cup diced celery
• 1/3 cup lemon juice
• 1 ½ tablespoons olive oil
• ¼ teaspoon dried rosemary leaves
• ¼ teaspoon pepper

• 2 (6-ounce) cans solid white tuna, packed in water, drained
• 1 (11-ounce) can mandarin orange segments, drained
• ¼ pound fresh mushrooms, sliced
• 1 (14-ounce) can artichoke hearts, drained and halved
• 1 cup sliced water chestnuts, drained
• ¼ cup light mayonnaise
• ¼ cup nonfat plain yogurt
• 1 tablespoon lemon juice
• 2 teaspoons sugar
• 1 bunch green onions (scallions), chopped

• 1 (6-ounce) box long-grain and wild rice mix
• 2 cups cooked white rice
• ½ cup chopped red onion
• ¼ cup finely sliced green onions (scallions)
• 1 red bell pepper, seeded and finely chopped
• 1 green bell pepper, seeded and finely chopped
• ¼ cup chopped fresh parsley
• ½ teaspoon minced garlic
• 1 (15-ounce) cans black-eyed peas, rinsed and drained
• ¼ cup olive oil
• 1/3 cup red wine vinegar
• 1 tablespoon Dijon mustard
• 2 jalapeno peppers, seeded and finely chopped
• Salt and pepper to taste

• 2 cucumbers, peeled and thinly sliced
• 1 cup chopped tomato
• ½ cup sliced red onion
• ¼ cup crumbled Feta cheese
• ½ teaspoon minced garlic
• 1/3 cup white vinegar
• ½ teaspoon sugar
• 2 tablespoons olive oil
• Salt and pepper to taste

• 3 tablespoons raspberry wine vinegar
• 3 tablespoons raspberry jam
• ¼ cup canola oil
• 8 cups fresh spinach, washed, stemmed, and torn into pieces
• ¼ cup coarsely chopped macadamia nuts
• 1 cup fresh raspberries
• 3 kiwis, peeled and sliced

• 1 lb. european salad
• 2-1/2 Tbs. olive oil
• 1-1/2 Tbs. red wine vinegar
• 1-1/2 tsp. Dijon mustard
• 1 clove garlic, minced
• 1/4 tsp. salt optional, or to taste

• 2 cups cubed cantaloupe
• Two apples
• Two oranges
• 15-20 red seedless grapes
• Ten strawberries
• Two bananas
• 1/2 cup vanilla yogurt
• 1/2 cup granola (optional)

• 1 med zucchini, cut into bite-size pieces
• 1 med summer squash, cut into bite-sizes pieces
• 1 med red bell pepper, cut into bite-size pieces
• 1 med yellow bell pepper, cut into bite-size pieces
• 1lb fresh asparagus, cut into bite-size pieces
• 1 red onion, chopped
• 3 tablespoons extra virgin olive oil
• 1 teaspoon salt
• 1/2 teaspoon black pepper
  

1. Cut off all visible fat then place in a large re-sealable plastic bag with a mix of 1⁄2 C of both red wine and olive oil.
2. Allow meat to marinate 24 hrs.
3. Take steak out; drain 1 hr, discard marinade. Add spices to your taste.

• 1/3 cup red wine vinegar
• 1/4 cup water
• 3 tablespoons olive
• 2 tablespoons fresh lemon juice
• 2 cloves garlic, minced
• 2 tablespoons NutraSweet® Spoonful™
• 3 tablespoons minced fresh or 1 teaspoon dried rosemary leaves
• 3 tablespoons minced fresh or 1/2 teaspoon dried thyme leaves
• 3 tablespoons minced fresh or 1 teaspoon dried oregano leaves
• 3 tablespoons minced fresh or 1 teaspoon dried basil leaves
• 1/2 teaspoon salt
• 1/4 teaspoon pepper