• 2 whole wheat bagels
• 4 large free-range chicken eggs
• 1 teaspoon apple cider vinegar, or any light vinegar
• 1 large tomato, sliced
• 1 bunch arugula
• 2 tablespoons extra virgin olive oil
• 2 medium cloves garlic, pressed
• salt and black pepper to taste

Bring water and 1 tsp vinegar to a light boil in a shallow pan. Make sure there is enough water to cover eggs.

While water is coming to a boil, slice bagels in half and toast. Press garlic into oil and brush on cut side of toasted bagels.

Garnish bagel with arugula and sliced tomato.

To poach eggs, crack into water and cook about 5 minutes, just until the white is set and the yolk has filmed over. Remove with slotted spoon. Place on top of bagel and vegetables. Season with salt and pepper to taste. Serve open faced.

Healthy Cooking Tips: Make sure you do not add any salt to the poaching water for the eggs. The salt has a tendency to dissolve the egg whites. By making sure there is enough water in the poaching pan to cover eggs, you avoid the eggs sticking to the bottom of the pan. You want the eggs to float while they cook. This also avoids breaking the eggs when you remove them with the slotted spoon. You may want to lay the spoon with the egg on a towel briefly after removing egg from water. This allows the towel to absorb some of the poaching water, and it won't end up on your bagel.


Serves 4

¾ cup low-fat plain yogurt

2 large ripe bananas

2 tsp fresh ginger, grated

1 large papaya

1 cup seedless grapes

¼ cup sliced almonds

Blend together yogurt, banana, and ginger in blender.

Spoon out meat of papaya and divide papaya and grapes between two bowls.

Mix with blended yogurt and top with sliced almonds.


Serves 4

• green beans
• fresh ginger cut into match sticks
• sesame seeds
• soy sauce
• sesame oil

Place green beans in a uncovered pan of boiling water for 2 mins.

Remove, strain the water and plunge in a bath of ice water while you heat a wok with a little sesame oil add ginger match sticks and stir fry a few seconds add beans a splash of soy sauce and sprinkle with sesame seeds

• 1 (14.5 ounce) can black beans
• 1 (14.5 ounce) can dark red kidney beans
• 1 (15 ounce) can garbanzo beans
• 1 (14.5 ounce) can pinto beans
• 1 (10 ounce) package frozen corn kernels, thawed
• 1 tablespoon vegetable oil
• 1 teaspoon cumin
• 2 tablespoons chili powder
• 1 teaspoon lime juice
• 1 (8 ounce) jar chunky salsa
• 1 pinch dried parsley

Rinse the beans well, drain and pour into a large bowl.

Add corn. oil, cumin, chili powder, lime juice, and salsa.

Sprinkle with parsley, cover, and chill for about 1 hour before serving.

Yield: 8 Servings.
Per serving: Calories: 260, Total Fat: 3.8g, Cholesterol: 0mg, Sodium: 827mg,
Total Carbs: 46.9g, Dietary Fiber: 13.6g, Protein: 12.7g

• 1/2 cup of skim milk
• 1 egg 3
• egg whites
• 1 clove of garlic
• 1/2 teaspoon of curry and dry parsley
• 1/4 teaspoon of ginger
• 1/2 chunked red pepper
• 1/2 med. onion chunked
• 1 med large sweet potato peeled and diced
• 1-1/2 cups of grated low fat cheese

Place ingredients in processor or blender in order listed except for cheese. Puree until pieces are small but visible.

Now mix in cheese. Pour into greased casserole or quiche dish and bake uncovered for 1 hour at 375. Let stand 10 min. before serving.

If you don’t like Indian herbs and spices, you can substitute with other herbs and spices of your choice.

Yield: 5 servings.

• 2 tablespoons Olive oil
• 1 medium Vidalia onion- diced
• 2 large cloves of garlic - minced
• 1/2 - 1 medium green pepper- diced
• 1 cup mushrooms - diced
• Chicken wings and thighs or breasts - either with bones or without (skinless)
• 2 tsp. dried sweet basil
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1/2 teaspoon oregano
• 1/2 teaspoon crushed chilies (optional)
• 1 28 oz tin diced tomatoes with Italian Spices
• 2 tablespoons tomato paste
• 1/4 cup fresh chopped parsley - optional - I didn't use this)

Heat oil, add onion, garlic, green pepper and mushrooms - Sauté until tender (about 4-5 minutes) - Remove

Add chicken and sauté until golden on all sides about 5 minutes each side or longer depending on type of chicken.

Add basil and spices (not the parsley) - stir to coat

Add tomatoes and tomato paste - stir and bring to a boil

Simmer about 20 minutes - partially covered

Note: I cook this in my electric fry pan and just leave the vent open,

• 3 cup oatmeal
• 1/2 cup bran buds
• 1 cup raisins or dates
• 2 apples (peeled and diced)
• 8 egg whites
• 4 tablespoons honey
• 2-4 teaspoons cinnamon
• 1 teaspoon vanilla

Mix together and bake minutes 8x8 pan at 350 for 20 mins.

• 2 tablespoons extra virgin olive oil
• 4 6-ounce halibut fillets (sprinkle with salt and fresh ground pepper)
• 1 orange
• 1 fennel bulb, quartered, cored, and thinly sliced
• 1 red onion, thinly sliced
• 2 tablespoons red wine vinegar
• 1 tablespoon chopped fresh oregano

Heat a grill pan over high heat. Drizzle extra virgin olive oil over the fish and season with salt and pepper. Grill for 4 minutes on each side, or until fish is firm and cooked through.

Preheat a skillet over medium high heat.

While the fish cooks grate the zest of the orange and set aside. Peel the orange and cut off the ends, stand it upright, and cut off the skin and cut in thin strips from top to bottom. Cut the orange into thin slices across.

To the preheated skillet, add the 2 tablespoons of extra virgin olive oil, the fennel, and onions. Season with salt and pepper and cook for 3-5 minutes, until seared and beginning to soften. Add the vinegar to the pan and shake it around a little. Remove the pan from the heat and add the oranges, zest, parsley and oregano.

Mix it all up to distribute the seasoning and serve the salad on a plate topped with the fish.

1/3 cup KRAFT Sun-Dried Tomato Dressing(low fat or a similar low fat dressing)

1 lb. green beans or yellow beans, trimmed

1 red onion, sliced

3 Tbsp. chopped fresh basil

Heat dressing in large skillet on medium heat. Add beans and onions; cover. Cook 5 min. or until beans are crisp-tender. Top with basil; cover. Cook 1 min. Serve warm.

1lb ground turkey breast

5 mushrooms, finely chopped

1/2 small onion, finely chopped

1/2 apple, finely chopped

1/2 tablespoon olive oil

1tsp lemon juice

1 omega-3 egg

1/2 tsp salt

garlic powder and pepper to taste

Fry onion until brown. Then add the apples and mushrooms and stir-fry for another 4 minutes. Place all of the ingredients into a large bowl and mix thoroughly. Form into 2 large patties and broil 4 inches from heat, 6 minutes on each side.

The burgers are done when juice run clear after being pierced with a fork.

Yield: 2 servings.

1 pound trimmed flank steak

1 tablespoon cornstarch

1 tablespoon reduced-sodium soy sauce

1 tablespoon minced fresh ginger

1 teaspoon sugar

1 tablespoon vegetable oil

3 scallions, cut in 1-inch lengths

1-1/2 teaspoons minced garlic

6 ounces snow peas

2 cups cored, chopped tomatoes

1/4 teaspoon hot-pepper sauce

Fresh ground black pepper

Cut the beef in half lengthwise and slice it thinly across the grain.

Combine the cornstarch, soy sauce, ginger, and 1/2 teaspoon sugar in a large bowl. Stir until smooth. Add the beef and toss well.

Heat 1-1/2 teaspoons oil in a large nonstick skillet or wok over moderately high heat. Add half the beef, stir-fry 2 minutes. Transfer the beef to a plate with a slotted spoon. Repeat with the remaining 1-1/2 teaspoons oil and remaining beef. Set the beef aside.

Add the scallions, garlic, snow peas, tomatoes, the remaining 1/2 teaspoon sugar, and hot-pepper sauce and stir fry 3 minutes. Return the beef and any liquid on the plate to the skillet and stir-fry 1 minute. Add a few grindings of black pepper and stir again.

Yield: 4 servings of 1-1/2 cups each.

2-3/4 cups shredded green cabbage

1 cup shredded purple cabbage

1/2 cup diced green bell peppers

1/2 cup peeled, shredded carrots

2 tablespoons sugar

1/4 cup cider vinegar

1/2 tablespoon vegetable oil

1/2 teaspoon freshly ground black pepper

Combine the cabbage, peppers, and carrots in a large bowl.

In a separate bowl, whisk the sugar, vinegar, oil and black pepper

Pour the dressing over the cabbage mixture and toss well. Refrigerate 2 hours before serving

Yield: 4 servings at 3/4 cup each.

1 can (16oz) whole green beans, drained

1 can (15oz) garbanzo beans, drained

1 can (15oz) kidney beans, drained

2 grilled chicken breast, chopped

1 can (12oz) whole-kernel corn, drained

1 medium red onion, chopped

1 cup fat-free French dressing

Cook and chop the chicken and then mix the beans, corn, onion, and chicken together. Pour in the 1 cup of fat-free French Dressing and you are finished. You now have an excellent meal that is portable and can be eaten cold or hot. It tastes great both ways.

4 tablespoons extra virgin olive oil

1 medium red onion, chopped

2 large garlic cloves, chopped

1/2 to 1 teaspoon crushed red pepper flakes

1 teaspoon ground cumin

Juice of 2 limes

3 tablespoons honey

1 teaspoon chilli powder

4 6-ounce salmon fillets

1 red bell pepper, cored, seeded, and chopped

1 10-ounce box frozen corn kernels, defrosted

1/2 cup chicken stock or broth

1 15 ounce can black beans, rinsed and drained

2-3 tablespoons cilantro leaves, chopped

6 cups baby spinach

Preheat a medium skillet over medium heat with 2 tablespoons of the extra virgin olive oil. Add the onions, garlic, red pepper flakes, cumin, salt, and pepper. Cook, stirring occasionally for 3 minutes.

While the onions are cooking, preheat a medium non-stick skillet over medium-high heat with the remaining 2 tablespoons of extra virgin olive oil. In a shallow dish, combine the juice of 1 lime, honey, chili powder, salt, and pepper. Add the salmon fillets to the lime-honey mixture and toss to coat thoroughly. Add the seasoned salmon to the hot skillet and cook until just cooked through, about 3-4 minutes on each side.

To the cooked onions, add the bell peppers and corn kernels and cook for 1 minute. Add the chicken stock and continue to cook for another 2 minutes. Add the black beans and cook until the beans are just heated through. Remove the skillet from the heat and add the juice of the second lime, the cilantro, and spinach. Toss to wilt the spinach and then taste and adjust the seasoning if needed.

Serve the lime and honey glazed salmon on top of the warm black bean and corn salad.

Yield: 4 servings.

3 tablespoons extra virgin olive oil

1-1/2 pounds chicken breast cutlets, cut into thin strips

2-inch piece of ginger, peeled and minced

4 large garlic cloves, chopped

1/2 teaspoon crushed red pepper flakes

6 scallions, cut into 2-inch lengths, then cut lengthwise into thin strips

1/4 cup tamari, dark aged soy sauce (found in international, ethnic aisle)

3 tablespoons honey

1 head of iceberg lettuce, core removed, shredded

Heat a large nonstick skillet over high heat. Add the extra virgin olive oil. Add the chicken and season with a little salt and lots of black pepper. Stir-fry for 1 minute to sear the meat, then add the ginger, garlic, and red pepper flakes and cook for 2 more minutes.

Add the scallions and stir-fry for another minute, then add the tamari and honey to form a sauce and glaze the chicken. Remove the pan from the heat. Cover a plate with the shredded lettuce and serve the chicken on top.

Note: If you are not a fan of spicy foods then reduce the amount of red pepper flakes in this recipes, because this recipe is somewhat spicy.

Yield: 4 servings.

1-1/2 pounds ground chicken or pork

2 teaspoons Chinese Five-spice powder

1 tablespoon grill seasoning such as a Steak Seasoning

2 garlic clovers, minced

1 in piece of ginger, peeled and minced

5 scallions, 2 finely chopped and 3 cut into thirds then thinly sliced

3 tablespoons tamari (dark aged soy sauce)

2 tablespoons olive oil

12 shitake mushrooms, stems removed and thinly sliced

1/2 pound shredded cabbage

3 tablespoons hoisin sauce (chinese barbecue sauce)

1 fresh pineapple, cored, cut into chunks

1 package exotic vegetable chips

Heat a nonstick skillet or grill pan over medium-high heat. In a medium bowl, combine the meat with the five-spice powder, grill seasoning, garlic, ginger, finely chopped scallions, tamari, and a drizzle of olive oil.

Mix and then separate the meat into quarters and form 4 patties. Cook the burgers for 6 minutes on each side.

Heat a nonstick skillet over high heat. Add the 2 tablespoons of vegetable oil. Cook the shitakes for 2 minutes, add the cabbage, and stir-fry for 3 minutes more. Add the sliced scallions and hoisin sauce, toss to combine, and remove from the heat.

Serve the burgers piled high with mu shu slaw on top. Serve with chunks of fresh pineapple and exotic chips on the side.

Note: For high carb days you can add a whole grain bun to this meal if you want and eat it like a traditional burger. Also, for no-carb days just don't add the pineapple or exotic vegetable chips.

Exotic vegetable chips are also pretty expensive so feel free to leave them out if you'd like.

Yield: 4 servings.

3 tablespoons extra-virgin olive oil

4 6-ounce boneless, skinless chicken breast halves

2 1/4 cup chicken stock or broth

1 1/2 cups plain couscous

Zest of 1 navel orange

3 tablespoons chopped parsley

1 medium yellow onion, finely chopped

2 tablespoons prepared horseradish

1 tablespoon fresh thyme leaves, chopped

1 tablespoon Dijon mustard

Preheat a large skillet with 2 tablespoons of extra virgin olive oil. Season the chicken breasts with salt and pepper. Add the chicken to the hot skillet and cook for 5 to 6 minutes per side.

While the chicken is cooking, in a sauce pot combine 1 1/2 cups of the chicken stock and 1 tablespoon extra virgin olive oil. Cover the pot and raise the heat to bring the stock to a boil. Remove the pot from the heat, add the couscous, orange zest and parsley, then stir. Cover and let the couscous stand for 5 minutes.

Remove the chicken from the skillet to a plate and keep warm. Return the skillet to the heat and add the onions, horseradish, and thyme. Cook for about 3 minutes stirring frequently. Add the mustard and about 3/4 cup of the remaining chicken stock. Bring to a simmer, and simmer until the liquids have reduced by half. It should take about 3-4 minutes. Return the chicken to the skillet to heat for about 1-2 minutes.

Fluff the couscous with a fork and put one serving on a plate. Then top it with a chicken breast and some of the horseradish pan sauce.

Yield: 4 servings.

2 eggs (4 egg whites or 2 whites 1 whole egg)

1/2 cup low fat or fat free cottage cheese

1 Tbsp oil

3/8 cup rolled oats (regular uncooked oatmeal)

1/8 tsp salt

1/2 tsp vanilla

1 tsp Sweet & Low Brown Sugar Substitute

Place all ingredients in a blender or food processor and blend until well mixed, less than 10 seconds. Grease and preheat a griddle. Drop batter by 1/8 cupfuls onto hot surface. Turn pancakes when bubbles appear on surface and cook an additional minute, until lightly golden.

Yield: 8 small pancakes.

Delicious year-round, salmon is a fabulous source of Omega-3's. Adding Omega-3's regularly to the diet can help reverse insulin resistance. Try this delightful dish for a great addition to your menu.

1 tablespoon olive oil

1 tablespoon lemon juice

4 salmon filets, about 6 oz. each

2 medium cucumbers

2 ripe, medium sized tomatoes

2 spring onions

Cherries and apples are temperate, low glycemic fruits that everyone can enjoy. This salad also provides a hearty serving of essential fatty acids in the walnuts and their oil. You can enjoy this little salad and feel virtuous at the same time!

1 tablespoon mayonnaise, sugar free if possible*

1 tablespoon walnut oil

1 tablespoon white wine vinegar

1 teaspoon agave syrup (or 1 packet Splenda)

2 large apples (about 3 cups diced)

¼ cup dried cherries, no sugar added

½ cup walnuts

¼ cup freshly grated (or dried) unsweetened coconut

In a cup or a small bowl, combine the mayonnaise, walnut oil, white wine vinegar and sweetener, beating the mixture together with a fork or small whisk. If using dried coconut, rather than fresh, add the coconut at this time so that it can absorb moisture from the dressing.

Refrigerate the dressing until you are ready to use it.

Peel, core, and dice the apples. Place them in a medium bowl. Add the dried cherries, nuts, and coconut. Pour the dressing over the salad ingredients and toss them together to coat the fruit.

Place in a pretty serving dish and refrigerate the salad until ready to serve.


Serves 8.
1 serving: 9 g. fat; 12 g. total carb; 2 g. fiber; 1 g. protein
Exchanges: ½ lean meat; ½ fruit; 1½ fat