A healthy way to cool off when it’s hot and steamy outside. My youngest son loves this dessert for a snack or after a great meal. It’s easy to make and doesn’t require many ingredients. Fairly inexpensive to make too.

One 8oz carton light (fat-free) sour cream
2 Tbs. stevia
2 Tbs. lime peel
1 Tbs. lime juice
3 cups fresh strawberries cut up

Directions:

For dipping in a small bowl stir together sour cream, stevia, lime peel, and juice.
Clean strawberries, place on pretty plate with dipping sauce.

Health Benefits:
Strawberries are rich in Beta Carotene and antioxidants that fight cancer-friendly free radicals. A great way to boost your immune system. Strawberries aid in digestion, are full of Vitamin C and are considered one of the prettiest fruits around.

A real family favorite, this chicken stir fry will please the most discerning tastes. Plenty of veggies round out this meal, serve over pasta and you’ve got a complete meal. There’s enough here to serve 4 people.

4 skinless chicken breast
6 ounces of dried fettuccine or linguine (whole wheat) optional
nonstick cooking spray
2 cloves garlic minced
1yellow summer squash / 1- red pepper
2 cups broccoli florets
1 Tbs. cooking oil
1 cup cherry tomatoes
4 green onions
1 Tbs. parmesan cheese ( fat-free optional)
1/3 cup of fat- free Italian dressing

Directions:

Cook pasta to directions on box, drain, return to pan keep warm.
Thinly slice chicken into bite size strips.
Coat an unheated skillet or wok w/cooking spray, medium heat.
Stir fry garlic 15 seconds, add squash and broccoli, red pepper for 4-5 min.
Remove veg. from skillet or wok heat oil stir in chicken strips in hot oil 3-4 min, until cooked.
Return vegetables to pan.
Add cherry tomatoes, green onions and salad dressing, toss cover and heat thoroughly.
Serve, spooning chicken and mixture over hot cooked pasta, sprinkle with parmesan cheese.

Health Benefits:
An excellent source of protein, chicken is low in saturated fat and calories. Tomatoes and onions add just the right amount of antioxidants and the squash is a great source of Beta Carotene, too. Broccoli is high in Vitamin C. Choose this meal because it’s nutrient dense, low in fat, sodium, cholesterol, sugar and calories.

Everyone gets a craving for dessert every now and then, but when you are working out, you don’t want to blow all your hard work on some worthless calories. Many snacks are prepackaged to make calorie counting easier. You can indulge in any Jello® sugar-free 60-calorie pudding snack for a reduced-calorie but tasty treat.

So many flavors to choose from:

Double chocolate
Dark chocolate raspberry
Cheese cake
Sunday style

For a low cal snack make a healthy version of a hot fudge sundae.

Zap one of the pudding snacks in the microwave for 1 min.
Add a little banana, peanuts and fat-free cool-whip.

Health Benefits:
Provides a healthy snack that is very satisfying and under 100 calories. Bananas are full of fiber and potassium. You can even try strawberries, raspberries or a little jam if you are out of fruit.

Talk about some comfort food! If old Tom Turkey knew what joy my family gets from this stew, he would run for the woods. It’s great to eat when it’s cold, rainy or even sunny outside.

4- servings
1 medium onion cut up into wedges
1 medium sweet pepper chopped
1 medium sweet red pepper chopped
2 garlic cloves minced
1 14 to 16oz. can of low-sodium tomatoes un-drained and cut up
1/2 cup dry red wine
1 chicken bouillon cube
1 tbs. Italian seasoning
3 cups water
salt and pepper to taste
3/4 cup quick cooking polenta mix
2 cups fresh spinach
1 package turkey sausage

Over medium heat with nonstick pan add a little olive oil, onion, peppers, garlic, cook until tender.
Add un-drained tomatoes, wine, chicken bouillon, and Italian seasoning.
Bring to boil, cover and simmer 10 min.
Coat large skillet with nonstick cooking spray (Pam olive oil).
Over medium heat cook sausage until golden brown on both sides.
In sauce pan heat water with a pinch of salt to boil, stir in polenta mix cook, stirring frequently.
Add sausage to spinach and tomato mixture, heat through.
To serve, spoon polenta into shallow soup plate or bowl and top with sausage mixture.

Health Benefits:
Turkey is a good source of protein that is low in saturated fat. I like to use turkey sausage in place of pork sausage, especially in stews and casseroles. Spinach is iron rich and high in vitamin A and C. Tomatoes are full of antioxidants and the whole meal is high in fiber and low in cholesterol, sodium and sugar.

This salad will make you feel very merry, each and every time you serve it. It’s easy to make and it tastes delicious. Not sure who Mary is, but I’m glad I found this recipe. Eat all by itself or serve it alongside a sandwich, or a small portion of chicken or your favorite fish.

3 Tbs. pine nuts
2 red onions cut up into chunks
4 Tbs. olive oil
2 cloves garlic crushed chunky croutons
1 bag salad greens
20 oz. mushrooms cremini, shitake oyster sliced

For dressing:
1 garlic clove crushed
2 Tbs. red wine vinegar
4 Tbs. olive oil
1 Tbs. fresh chopped parsley
Pepper

Directions:

Cook on medium heat, onion, garlic, olive oil and mushrooms, 6 to 8 minutes.
Remove use same pan to roast pine nuts golden brown.
Divide salad greens on 4 plates top with mushroom mixture, croutons and pine nuts.
I serve dressing on the side also, I like to add a little parmesan cheese sprinkled on top, have some on the table, also you can serve with tomatoes.

Health Benefits:
Low in fat, sodium, sugar and cholesterol. Full of antioxidants and vitamins and minerals, mushrooms are a great source of zinc. Pine nuts are excellent and provide enough protein to make this a healthy meal.