A low-fat version of the southern staple; fried green tomatoes are one of my favorite foods. Best with homegrown tomatoes that are fresh picked from the garden, you can find nice firm varieties at your local fruit market or grocer’s stand.

This dish is a perfect side for any meal, but I like it with eggs and wheat toast for breakfast or snack.

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4 large tomatoes, cut into ½ inch thick slices
Small amount of extra-virgin olive oil
Pinch of salt and pepper to taste

Directions
1. Heat grill pan over medium high heat.
2. Add small amount of olive oil to pan or rub tomatoes with oil or cooking spray.
3. Cook 10 minutes on each side.
4. Enjoy

Health Benefits: Tomatoes are rich in vitamin C and potassium. Low in fat, green tomatoes also have about the same amount of beta carotene as red tomatoes but with three times the amount of calcium. Low in sodium, tomatoes provide the best benefits when served with a protein like eggs or meat. The high acid content of the tomato aids in digestion.

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So sweet and berry-delicious, a delectable dish to complement any meal. Makes enough for 10-12 servings, so everyone can enjoy. A great dessert for ladies’ lunches, family gatherings or small parties.

4 tsp. gelatin
¼ cup water
8 oz. low fat cream cheese
1 cup pureed strawberries
3 Tbsp. lemon juice
4 large egg whites
¾ cup stevia

Directions
Whisk together gelatin and water, let stand 5 minutes until gelatin blooms, and is completely dissolved. (glue-thick)
By hand, whip cream cheese, strawberries, lemon juice and gelatin mixture until smooth.
With electric mixer, whip egg whites and sugar.
Pour cream cheese mixture into egg whites and gently fold together.
Dish mixture into a pretty dish, looks lovely in a glass trifle.
Refrigerate at least 30 minutes, or for best results refrigerate a few hours.
Serve cold in a chilled wine glass over strawberries, or cut a slit in a strawberry and garnish your glass, it looks pretty and tastes heavenly.

Health Benefits: Low-fat, low-sugar, low-sodium, but still a tasty treat. The strawberries are rich in fiber, potassium and vitamin C while the egg whites give it the protein needed at every meal. Sweeten with stevia, for a no calorie way to enhance this dish. Stevia doesn’t affect your blood glucose levels, either.

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The nectar of the gods, as one Chinese Emperor hailed the nectarine, it’s fiber rich and full of vitamins. Great as a complement to any meal or enjoy a serving for snack. Adding a small amount of Stevia instead of sugar will sweeten your dish without adding calories.

16 nectarines, stems removed
¼ cup of Stevia to taste

Directions
1. Place all ingredients in a microwave safe bowl.
2. Cook for 30 minutes, stirring every 10 minutes.
3. Cook until applesauce is thick.
4. Serve hot, warm or cold, it’s delicious anytime.

Health Benefits: Nectarines provide a high source of carotenes that are especially beneficial for heart health. This fruit is high in potassium and vitamins A and C. Using the no-calorie stevia to sweeten this dish doesn’t affect blood glucose levels, either.

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Who says you have to ditch the dips when you’re watching your diet? With this low-fat, high fiber spread, you can double dip for a devilish delight. A great snack but keep it healthy with veggies and whole grain crackers. Remember: portion control is a major factor in weight loss, so don’t over-indulge.

One 19 oz. can of white beans, drained and rinsed.
3 jarred or canned anchovies, rinsed and patted dry.
3 Tbsp. lemon juice
1 Tbsp. extra-virgin olive oil
Pinch of pepper

Directions
Place all ingredients except pepper in food processor.
When mixed, add pinch of pepper.
Serve with a dish of raw veggies such as carrots, peppers, celery, tomatoes, or your choice of whole grain crackers.

Health Benefits: High in soluble fiber, protein, iron and potassium. A low-fat dip that should require no extra salt, since the anchovies are a naturally salty fish. Anchovies are high in heart-friendly polyunsaturated fatty acids that help to lower cholesterol levels and reduce the risk of heart disease. The lemon juice helps to break down the white beans while adding a pleasant taste to the dip. The extra-virgin olive oil brings out the creaminess of the white beans for a smooth texture.

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In addition to the enormous benefits for the heart and its cancer fighting capabilities, scallops have also been hailed as a mood enhancer. Long known for its ability to reduce inflammation, these anti-inflammatory benefits work to diminish depression as well. So slip into something sexy tonight and enjoy all the sizzle of these saucy sexy sea scallops.

1 ½ pounds of sea scallops
Salt and pepper to taste
2 Tbsp. sesame oil
6 large shallots, chopped
4 Tbsp. fresh basil
4 cups of spinach
2/3 cup white wine
½ cup plain low fat yogurt
4 Tbsp. of pine nuts

Directions
1. Sprinkle scallops with salt and pepper.
2. Saute in medium skillet with teaspoon sesame oil for about 6 minutes, remove scallops from oil.
3. Add half of the shallots and basil.
4. Add half of the spinach.
5. Toss together.
6. Add remaining spinach and toss until wilted.
7. Divide on plates.
8. Add remaining 1 Tbsp. sesame oil to skillet.
9. Saute other half of shallots and basil.
10. Add wine and yogurt, boil until thick.
11. Season to taste with salt and pepper.
12. Return scallops to skillet.
13. Simmer for 1 minute.
14. Arrange scallops with sauce on top of spinach, sprinkle with pine nuts.

Health Benefits: Rich in omega 3 fatty acids, sea scallops provide vitamins C and E. And you don’t have to be Popeye to enjoy the benefits from spinach. Bountiful amounts of vitamin A and K, manganese, folate and iron, along with ample amounts of potassium, fiber and calcium make spinach, calorie for calorie, a nutritional vegetable of choice.

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