Try this recipe for a healthy salad that is pretty to look at and even healthier to eat. If you believe the old saying, “You are what you eat.” Then you’ll want to eat a heaping helping of this salad for the bold and beautiful.

1 lb. cooked beets
3 Tbs. olive oil
4 oz. fresh spinach leaves
Salt and pepper
1 cup walnuts (unsalted)
1/2 cup feta cheese (fat-free)

In a large bowl dice beets, spinach, olive oil, salt and pepper, walnuts and feta cheese.
Serve on a pretty plate and enjoy a nice glass of water or iced tea.

Health Benefits:
Spinach is high in iron, and an excellent source of vitamins A, C and K. Beets contain powerful nutrient compounds that help protect against heart disease, birth defects and certain cancers, especially colon cancer. Walnuts and feta cheese add the protein needed to round out this meal. Drizzle with olive oil for added health benefits such as antioxidants and a healthy digestive tract.
Low in saturated fat, cholesterol, sodium and sugar.

Serve this recipe for breakfast or lunch and make the whole family happy. It tastes good and is easy to make. Serve it hot and watch everyone make it to the table on time. This recipe serves 4.

Non stick cooking spray
1 cup chopped cooked ham
1 cup cooked mushrooms
1/2 cup chopped onion
1/2 cup red sweet pepper
6 slightly beaten eggs /egg white option—3 whites and 3 whole eggs
3/4 cup low-fat cottage cheese
Salt and pepper optional
2 tomatoes sliced thinly
1/2 cup shredded reduced- fat cheddar cheese

Directions:

Coat an unheated ovenproof skillet with Pam.
Cook, ham, onion, pepper, and mushroom in hot pan until veggies are tender and ham is lightly brown.
In bowl combine eggs, cottage cheese, salt and pepper optional pour over ham and veggies in skillet, continue cooking and lifting edges until egg mixture is almost set.
Place skillet under broiler, broil 1 to 2 minutes or until eggs are set.
Arrange tomato slices on top of frittata.
Sprinkle cheese over tomato.
Broil 1 min more.
Serve with my favorite—Ezekiel bread!

Health Benefits:
High in protein and low in saturated fat, this is a tasty treat that won’t leave you feeling guilty. The sweet pepper and tomatoes are full of antioxidants while the mushrooms provide zinc, an excellent benefit for the immune system.

When my husband and I were first married, we used to go to this little restaurant that served the best creamed peas. The boys were small so getting out for just a short while by ourselves was a real treat. I always ordered the turkey meatloaf which came with a side of creamed peas. I wanted the boys to like peas too, so I kept trying variations of this recipe until I found the version that fit my guys the best. I hope your family will enjoy it too. Serves 5.

Two 10oz. packages frozen peas with pearl onions
1/4 cup fat-free cream cheese
1 Tbs. milk (fat-free) your choice
Salt and pepper
1/8 teaspoon of garlic powder

Directions:

1. Cook peas according to package, drain return peas to pan.
2. Stir in cream cheese, milk, salt and pepper and garlic powder cook over medium heat setting.

Health Benefits:
The green peas are full of antioxidants and low in sodium. Fat-free cream cheese will make this dish extra creamy without adding saturated fat. Onions too are high in antioxidants that fight cancer-causing free radicals that try to invade the body. Arm yourself with a healthy diet to boost your immune system.

A friend of mine gave me this recipe and says she craved banana shakes so often when she was pregnant that her doctor suggested this alternative. Like its name, this shake is rich and creamy, but a purely guiltless indulgence. Makes 4 servings.

1 1/2 cups vanilla fat-free yogurt
1 3/4 cups fat-free milk
2 whole bananas
5 Tbs. Banana flavored fat and sugar free pudding mix

Directions:

Blend all ingredients together till smooth garnish with banana slices, fresh strawberries and grated chocolate.

Health Benefits:
Sugar free, low in saturated fat and cholesterol. A good source of calcium, yogurt offers prebiotics and probiotics, healthy bacteria that protect the body. Bananas are high in potassium and provide a tasty source of fiber. Add a few strawberries for that Vitamin C kick we all need each and every day.

Oh, my Grandma could make the best Italian dishes. This is one of her recipes that I remember her cooking frequently. I used to like to watch my Grandmother in the kitchen, and as I got older, she let taught me how to prepare basic items and even let me assist her on some of the more difficult dishes.

12 oz. boneless pork loin
10 1/2 oz. cloves of crushed garlic
1 cup wine ( any)
1 teaspoon dried rosemary
2 teaspoons of olive oil
1/4 cup balsamic vinegar
2 tbs. water
2 tbs. honey mustard
1 package mushrooms

Directions:

1. Trim pork of fat, cut into slices, sprinkle pork with rosemary, each side
pressing into surface of pork.
2. In large skillet heat olive oil, cook pork and garlic over medium heat 12 min or until juices run clear, turning half way remove pork and keep warm.
3. For a mushroom sauce, stir together vinegar, 2 tbs. of water and honey mustard, add to the garlic in the skillet, stirring to pick up any bits.
4. Cook mushrooms, add wine, bring mixture to a boil, reduce heat simmer for 1 to 2 min, until sauce becomes slightly thickened.
5. To serve, spoon sauce over pork.
6. Grandma would serve with mashed potatoes and always a healthy salad served after the meal to help you digest your food.

Health Benefits:
One serving of pork gives you almost all the protein you need for the day. High in omega 3 and omega 6 fatty acids. Mushrooms are a very good source of zinc and may help to lower blood pressure and cholesterol levels. Low in saturated fat, sodium, cholesterol and sugar.