1. Fruity & Nutty Romaine Salad Ingredients: Romaine Lettuce Dried Cranberries Dried Strawberries Raisins Cucumbers (sliced) Tomatoes (sliced) Almonds (sliced) Walnuts (pieces) Balsamic vinaigrette dressing Prepare basic romaine salad Add sliced cucumbers & tomatoes Sprinkle with dried strawberries, cranberries & raisins Sprinkle with almonds & walnuts Add a little balsamic vinaigrette dressing Toss and enjoy Raspberry Vinaigrette & Orange salad Ingredients: 1pkg. (10 oz.) salad greens (romaine & baby spinach for example) 1 can (11 oz.) mandarin oranges, drained 1 cup julienne-cut jicama 3/4 cup KRAFT Light Raspberry Vinaigrette Dressing 2 Tbsp. sesame seed, toasted Toss first 4 ingredients in large bowl. Sprinkle with sesame seed

2. Sweet Cranberry and Pear Salad Ingredients: 3 fresh pears (1 lb.), cut into 3/4-inch cubes 1/2 cup prepared GOOD SEASONS Italian Dressing Mix, divided 6 cups torn mixed salad greens 1/2 cup chopped PLANTERS Walnuts, toasted 1/2 cup dried cranberries Toss pears with 1/4 cup dressing. Let stand 15 min. Combine greens, nuts and cranberries in large bowl. Add pear mixture and remaining dressing; toss lightly. Serve immediately. Special Extra To best complement the flavors of this salad, prepare the salad dressing with apple cider vinegar and olive oil. Substitutes Substitute 1 pkg. (10 oz.) torn spinach leaves for the mixed salad greens. Substitute Substitute dried cherries for the cranberries. Salad lovers salad Ingredients: 5 cups torn romaine lettuce 4 cups torn spinach leaves 1 can (15 oz.) red kidney beans, rinsed 1 cup small broccoli florets 2 carrots, sliced 1 red pepper, cut into thin strips 1 tomato, cut into wedges 1/4 cup slivered red onions 3/4 cup KRAFT Light House Italian Dressing Combine all ingredients except dressing Drizzle dressing Toss and enjoy

3. Sautéed mushrooms Ingredients: 2 – 16oz pkgs of sliced fresh mushrooms Butter flavored cooking spray or olive oil ¼ cup worstershire sauce ¼ cup soy sauce In medium-sized fry pan, over Medium Heat Coat pan with olive oil or cooking spray Add sliced mushrooms Add Worstershire Add Soy Sauce Stir together over medium heat 3-5 minutes Reduce heat to Low and cover, stirring occasionally Let simmer 20 minutes or until ready to serve and enjoy Lettuce wraps Ingredients: Boston butter Lettuce Sweet corn Pinto beans Black beans Brown/white rice Prepare veggies and beans separately Prepare lettuce as individual leaves Prepare brown rice Open lettuce and add the individual ingredients (rice, beans & corn) Wrap and enjoy

4. Roasted potatoes Ingredients: 1 lb. small new red potatoes, quartered 1/8 cup Zesty Italian Dressing 2 Tbsp. vinegar 1 Tbsp. chopped fresh thyme PREHEAT oven to 425°F. Place potatoes in baking dish. Mix dressing, vinegar and thyme in small bowl. Pour the dressing mixture over potatoes; mix lightly. Bake 40 to 50 min. or until fork tender. Remove from oven; cool completely. Refrigerate until ready to serve. Garnish with additional fresh thyme before serving, if desired. Fresh Lemon Mediterranean salad Ingredients: 1 cup veggie macaroni spirals 1 cup fresh green beans, cut into 1-1/2- inch pieces 1 bag (10 oz.) torn romaine lettuce 1 cup chopped tomatoes 1/3 cup halved pitted black olives 1/2 cup KRAFT Light House Italian Dressing 1 tsp. grated lemon zest Cook macaroni as directed on package, adding green beans to the cooking water during the last 2 minutes of the macaroni cooking time. Drain macaroni mixture. Place in large serving bowl. Add lettuce, tuna, tomatoes, and olives; mix lightly. Mix dressing and lemon peel. Pour over lettuce mixture; toss to coat. Serve immediately. Substitutes Substitute frozen green beans for fresh green beans.

5. Stir fry brown rice & veggies Ingredients: 1 box of instant brown rice (or bag brown rice) Vegetables to stir fry (either fresh or frozen) Onion Garlic Canola Oil Olive Oil Soy Sauce Cook your rice according to package (or how u cook it (lol). Heat pan/wok on Med. High heat add 1/4 cup of Canola Oil (more or less) Give a minute for oil to get hot. Place raw onions in now, if you are adding to recipe, also garlic for taste. Pour the cooked rice into Wok and stir for 4 mins add Soy Sauce or salt to taste. Pour rice back into container it was cooked in and set aside. Now add 1/4 cup Olive Oil to hot Wok again. Then add the vegetables and whatever seasonings you like. Stir until done APPLE BLUEBERRY OATMEAL CEREAL Ingredients: 2 sweet apples ¾ cup rolled oats 1 cup blueberries ½ cup almonds 1 cup apple juice Cook the oats as directed on box. Chop or grind the almonds, chop the apples and combine. Add the blueberries. Top with a sprinkle of nutmeg, cinnamon and apple juice.

6. Vegetable Soup & Triscuits Ingredients: 3 Tbsp. oil 1-1/2 cups chopped onions 1-1/2 cups chopped carrots 1-1/2 cups chopped celery 2 cups cubed unpeeled potatoes 5 cans (14-1/2 oz. each) vegetable stock (about 2 quarts) 1 pkg. (15 oz.) marinara sauce Dash of dried thyme leaves Dash of salt and ground black pepper triscuits Heat oil in large stock pot. Add onions, carrots and celery; cook 5 minutes or until crisp-tender, stirring occasionally. Add remaining ingredients; stir. Simmer 30 to 40 minutes or until potatoes are tender, stirring occasionally sweet potato fries Ingredients: 6 large sweet potatoes, cut into French fries 4 cups water 2 Tbsp. olive oil 1 tsp. salt 1 tsp. garlic powder Cut sweet potatoes into French fry size pieces. Bring water to boiling and para-boil sweet potatoes for about 10 minutes, careful to not overcook. Remove from heat & carefully drain sweet potatoes. In a large bowl, add potatoes, olive oil, salt, & garlic powder and toss lightly. Place potatoes on a large baking sheet or two small baking sheets in a single layer. Bake on 450 degrees F until potatoes are soft on the inside & crispy on the outside, about 30-40 minutes.

7. Potato and Corn Soup Ingredients: 6 ears corn (cut off the cob) 6 medium-large red potatoes (chopped in 1/2 inch pieces) 6 carrots (finely chopped) 1 medium or large onion (finely chopped) 2 green peppers (finely chopped) 2 bay leaves 3 teaspoons thyme 2 teaspoons marjoram 3 teaspoons cumin 2 teaspoons sea salt 2 teaspoons pepper 3 32oz. boxes of vegetable broth Water Put vegetables and spices in a large soup pot. Cook on medium heat, stirring occasionally for 15 minutes. Add broth and maintain a light boil. Cook 45 minutes to 1 hour. Remove from heat. Blend 3/4 of the soup mixture in a blender in batches. Put blended soup in a large bowl or container until the blending process is complete. Pour the blended soup back into the pot. Add water to thin and obtain the desired consistency. Heat through. ORANGE, PINEAPPLE, BANANA SMOOTHIE 1 cup fresh squeezed orange juice 1 frozen, sliced banana 1 cup frozen pineapple Water (for consistency) Combine juice, banana and pineapple in blender. Blend until smooth, adding water if necessary to reach smooth consistency. Cantaloupe smoothie Ingredients: 1/2 medium-size cantaloupe, seeded and cut from the rind. 1/2 cup orange juice Juice of 2 limes (taste before you add all the juice at once) 1 medium-size, banana, peeled and cut into chunks Fresh mint leaves for garnish ( optional ) our addition: 2 cups of ice cubes - makes it like a frozen ice drink. Mix all in a blender and serve. Serves 2

8. Fruit Smoothies Frozen fruit (with no sugar) Juice (100% juice) – any kind Blend juice and fruit for a breakfast smoothie Granola (breakfast) 4 cups rolled oats 1cup crushed almonds 1/2 cup whole grain flour 1 tsp. cinnamon 1/4 cup shredded coconut 1 cup sunflower seeds 1/2 cup wheat germ or other whole grain bran 3/4 - 1 cup honey 1 cup pumpkin seeds Mix all together and spread out on a non-stick cookie sheet. Bake 20 min. in a 250 degree preheated oven. Stir and continue to bake another 20 min., stirring periodically to prevent burning. The granola should be lightly browned. Remove from oven and serve warm or cool thoroughly and store in tightly sealed container or plastic bags. Option: After the granola is cooled, add raisins or other organic dehydrated fruit. Apple cranberry salad toss Ingredients: 1 pkg. (10 oz.) torn mixed salad greens 2 apples, sliced 3/4 cup dried cranberries 3/4 cup PLANTERS Walnut Halves, toasted 2 green onions, sliced 1/2 cup Raspberry Vinaigrette Dressing Toss greens with fruit, nuts and onions. Add dressing just before serving; mix lightly.

9. Baked Oatmeal Ingredients: Preheat oven to 350 degrees 4 cups old fashioned oats (do not use instant or quick cooking) 1 cup chopped apples ½ cup chopped walnuts 4 cups water 1 teaspoon vanilla ½ cup chopped dates – ¾ cup if you like dates Combine oats, walnuts and a pinch of salt in a bowl – mix well. In a separate container combine water and vanilla. Combine all ingredients (except the dates) and stir gently. Pour into a lightly oiled 8” X 8” dish. Bake at 350 degrees for 30 to 60 minutes – keep an eye on this after 30 minutes; the recipe said 60 minutes, but it was done before that. When done, take out of oven, stir in the dates, and serve Spicy home fries: Makes 4 servings Ingredients: 4 medium potatoes, sliced thinly 1 cup thinly sliced mushrooms 1 small onion, diced 1 small green bell pepper, diced 1 small red bell pepper, diced 4 tablespoons olive oil 1 tablespoon paprika 1 tablespoon onion salt 1 tablespoon oregano 1 tablespoon garlic powder 1 teaspoon black pepper In a container with a tight-fitting lid, put the thinly sliced potatoes and the spices. Shake for 30 seconds, till the potatoes are well coated. In a large frying pan, sauté the bell peppers, chopped onion, and mushrooms in olive oil until the onion is translucent and slightly browned. It should take less than 10 minutes. Add the coated potato slices to the bell peppers, sautéed onions, and mushrooms in the frying pan. Toss well and do not stir. Let it simmer and brown for 10-15 minutes over medium-low heat. Flip the potatoes over and let them sit for another 10 minutes, or until both sides are golden brown. Serve immediately. Tip: You can ignore the other vegetables if you just want spicy home fried potatoes.

10. Black bean & brown rice stuffed peppers Ingredients: 1 qt 100% Vegetable or Tomato Juice 2 cups cooked black beans 1 cup cooked brown rice 2 med green onions (chopped) ¼ cup fresh cilantro (chopped) 2 tbsp extra virgin olive oil 2 tbsp lime juice 1 clove garlic (finely chopped) 2-3 large bell peppers (cut in half lengthwise and deseeded) Combine all ingredients except juice and bell peppers in bowl and mix well. Place peppers in glass dish and stuff with mixture. Pour juice over peppers and plenty of excess in the dish. Cover and bake in oven on 350 degrees for 45-60 minutes. Black bean Soup Ingredients: Canned black beans Vegetable broth Crushed garlic Large chopped onion 1 jar of all natural salsa Chopped jalapeño Chopped cilantro Combine all ingredients and enjoy. For a large batch use about 5 cans of beans. Amount of broth depends on how chunky you like your soup.

11. Quick Vegetable & bean Soup Ingredients: 1 can white beans 1 can tomato soup 1 cup frozen mixed vegetables Place all ingredients in a small pot, or large if you are cooking in big portions. Heat them over medium heat till the vegetables are tender. Stir frequently so as to prevent the ingredients from burning or sticking to the pot. Broccoli Soup Ingredients: 2 Tbsp. Olive oil 1 medium onion chopped 1 green pepper chopped 4 cups fresh or frozen broccoli chopped in pieces 1 tsp. salt Pepper to taste ½ tsp. allspice ½ tsp. thyme 4 cups veggie broth or other broth 2 tbsp. soy sauce 1 pkg. of silken tofu Sauté onions, peppers and broccoli in oil until tender. Add broth, soy sauce and spices. Heat through. Then take a few cups of soup and the tofu and blend in blender until smooth. Make sure the tofu mixes in until creamy. SIMPLE BLUEBERRY BANANA SMOOTHIE 1 cup vanilla soy milk 1 cup frozen blueberries 1 frozen, sliced banana Water (for consistency) Combine milk, blueberries and banana in blender. Blend until smooth, adding water if necessary to reach proper consistency

12. Peanut Butter Balls Ingredients: 1/2 cup honey 1/2 cup natural peanut butter 1/4 tsp. cinnamon 1/4 tsp. vanilla 2 cups puffed brown rice or any “fast friendly” cereal Combine all ingredients. Scoop balls of mixture by a tablespoon and place in a food storage container Tomato Basil Soup Ingredients: 12 vine ripened tomatoes 1 pkg cherry or grape tomatoes 1 large, ripe avocado 2 ½ c. carrot juice (Odwalla available in juice section) 2 yellow onions (chopped) 4 cloves garlic (minced) 5 stems fresh basil 2 T. honey 1 bay leaf 1 tsp oregano 1 T. red pepper flakes 2 T. olive oil Cook onion and garlic in olive oil until tender. Cut tomatoes and avocado in quarters and place all ingredients in blender and blend on low speed for one minute. Continue to blend on high for an additional minute until creamy. Pour into large soup pan or crock pot and cook on medium low for 2 to 3 hours. Toasted Nut Snack Pre-heat oven to 400 degrees. Place raw walnuts, almonds, cashews or other desired nuts on a baking sheet. Bake for 15 minutes or until slightly browned. Cool completely and mix in a bowl with unsweetened raisins.

13. berry crumble Ingredients: 2 cups frozen or fresh berries 1 teaspoon cinnamon ¼ teaspoon nutmeg 1 tbsp whole wheat flour 3 tbsp agave nectar Crumble ¼ cup rolled oats ¼ cup granola 1 tbsp wheat germ 4 tbsp whole wheat flour 2 tbsp agave nectar 2 tbsp chopped nuts Grape seed or olive oil Preheat the oven to 350 and lightly spray a mini loaf pan or baking dish. In a bowl, sprinkle the berries with flour, agave nectar and spices; combine and pour into baking dish. Combine crumble ingredients( you will need to gradually add a little oil until mixture is crumbly. Place on top of berry mixture Bake for 25 minutes Banana split Ingredients: 1 banana 1 tbsp nut butter(peanut, almond, etc) 1 tbsp ground flax seeds or wheat germ 1tbsp chopped pecans ¼ granola (see recipe) or your favorite whole grain cereal ½ cup berries (fresh or frozen and thawed) 1 tbsp agave nectar (optional) Cut banana in half lengthwise Spread nut butter on each banana half and put it back together like a sandwich. Sprinkle the banana with ground flax, pecans and granola. Top with berries and agave nectar Special Extra: Eat as is or with a splash of soy or almond milk

14. snacks Bananas with peanut butter or honey Apple slices on a triscuit Trail Mix Fresh fruit – try something new! star fruit pomegranates persimmons kiwi fresh pineapple mango Fruit kabobs Frozen fruit (grapes, blueberries, strawberries and bananas go exotic Fresh veggies celery with peanut butter create your own signature salad Try baked sweet potatoes Veggie chips – try something new terra chips - sweet potato Breakfast Oatmeal with raisins Baked stuffed apples Ingredients: 6 medium apples (pick your favorite) 3 tbsp grape seed or olive oil 4 tbsp agave nectar ¼ teaspoon nutmeg ¼ teaspoon ground cinnamon ½ cup chopped walnuts ( Substitute: almonds, pecans, etc.) ¼ cup oatmeal ¼ cup whole grain cereal ¼ cup wheat germ or ground flax seed (optional) Lemon wedges (optional) Preheat oven to 425 degrees Cut the apples in half lengthwise, remove cores and hollow out apples with an ice-cream scoop. (don’t hollow too much...lol) Trim a thin slice off the back of each apple so that they sit flat on the baking dish. (you can use parchment paper on the bottom of the dish) Rub the tops of the apples with lemon to prevent browning Combine oil, agave nectar, plus all the dry ingredients and spices in a bowl. The mixture will be crumbly. Pack Mixture into apples; place in shallow baking dish; bake for 17-20 minute until apples are tender nut not too soft.

15. Sautéed cabbage Take a medium pot or frying pan, cover bottom with olive oil. Chop 2 small onions, Chop 2 to 3 stripes of green, yellow, red, and orange peppers. Chop 2 or 3 pieces of garlic. If you like a little spice – add a few sprinkles of red pepper flacks. Sauté in pan, then add small head of cabbage cleaned and chopped. Cook until cabbage is tender. Okra & tomato Take a medium frying pan, drizzle olive oil on bottom add 1 whole chopped onions until tender. Add 1 bag of frozen chopped okra, cook until okra is almost done, then add 1 can of stewed tomatoes. Season with salt, pepper and garlic powder.

16. Refreshing Yams Cut 2 medium sweet potatoes into cube pieces. Boil in a medium pot until tender, then drain all the water off. Add a pinch of nutmeg and cinnamon One small bottle of minute maid orange juice, let the juice cook out, but not completely dry. Ole El Paso Fiesta Rice Uncle Ben Brown Rice 1 can Hormel Vegetarian Chili 1 Onion finely chopped 1 can Sliced black olives 1 Jar Natural organic salsa 1 Bag Natural whole grain chips Cook the rice and chili as directed on the product. Place the rice in the bowl, pour the chili on top. Sprinkle finely diced onion, olive slices and in the center one tablespoon of salsa. Coarsely chop whole grain chips and circle the top of the bowl and serve. Oh boy....makes you feel like you are south of the border........Ole!

17. Spinach & fruit salad 1 Salad Bowl Fresh bag of baby spinach Small apple cut in small pieces 2 Fresh tangerines peeled and cut slices into half Raisins Dried cranberries Yellow salad tomatoes cut in half Sunflower seeds McCormick salad toppings Newman's Own Olive Oil & Vinegar Dressing Place spinach in a salad bowl. Then add your tangerines, tomatoes and apple pieces. Top with dried cranberries and raisins. Sprinkle your sunflower seeds and salad toppings. Add dress and enjoy! A salad that will definitely have you coming back for more! Use the amount of ingredients as you desire, depending on the size of salad you are preparing. REMEMBER: Use your salad dressing sparingly!!!! Home Style Vegetable Stew Potatoes Carrots Celery Onion 1 pack frozen corn 1 pack frozen cut okra 1 pack frozen cut green beans Swanson Vegetable stock 1 large can of tomato sauce 1 can stewed tomato Olive Oil One large pot, add two cartons of Swanson vegetable stock. Cube potatoes and carrots as many as desire and add to the stock. Finely cut a few stalks of celery and 1 medium onion and add to the pot. Allow potatoes and carrots to get tender, then add tomato sauce, stewed tomato and all the other frozen vegetables. Allow to cook for about 30 min, add a dash or two of olive oil (olive oil adds a little fat to the pot to give it the stew consistency). Continue to cook on medium until all of your vegetable are done and you have a good rich broth. Add salt, pepper and garlic powder to taste. What a way to warm the body and bones on a cool winters night

18. Portabella Pasta 2 large portabella mushrooms 2 zucchini squash 1 small onion 1 jar of chucky vegetable spaghetti sauce (make sure the sauce is all natural with no sugar) 2 packs of whole corn pasta Cook pasta like any other pasta, but keep a watchful eye on it, because it gets tender before normal pasta. Drain pasta and add olive oil and garlic powder for taste and to prevent from sticking. Sauté your portabella mushrooms in olive oil and sprinkle with sea salt, remove and let stand. Add diced zucchini and onions in the sauce pan and allow to get tender. Dice your sautéed mushroom and add to the sauce pan, add the spaghetti sauce, season and let simmer and pour over noodles. If you want to take your dinner to another level add a great salad of choice and fruit smoothie for dessert. Mama Mia!