Want to add more fish to your meals?  Try this.  Wash and drain some white tuna (for a less “fishy” taste) and mix with safflower mayo and dill or sweet pickle relish. Put a scoop of tuna salad atop a salad of all the vegetables you like.  Serve your favorite dressing in a small dish on the side and dip your fork into dressing before taking a fork full of salad.  Watch those really high-fat dressings!

Try this creamy soup for a quick, warm lunch! 1               10.5 oz. can condensed low-sodium, low-fat tomato soup 1               10.5 oz. can fat-free milk 2 med.     tomatoes (diced) 1 Tbsp.    fresh basil (chopped) ½ Tbsp.   cilantro 3 … read more

Instead of stopping for fast food for a quick sandwich, try making this lower calorie version of the reuben sandwich at home.  2 slices   100% whole-wheat bread, or rye bread ½ lb.        turkey breast pastrami or smoked turkey breast (shaved)  … read more

After a day of shopping and getting ready for the holidays, do you need a quick and low calorie snack to hold you over until dinner?   You can prepare this and share, or have the rest for a quick lunch the next day! 1 can tuna (6 oz., drained) (195) 2 Tbsp. low-fat mayonnaise (29) 1 Tbsp. dill relish (4) 3 slices melba toast (72) This can serve 3 - about 100 calories each.

After all the turkey on Thanksgiving, try something a little different with leftovers.  You can use chicken or turkey with this recipe. 1 lb. ground chicken or turkey breast, or thinly sliced chicken breast 3 cloves garlic, (thinly sliced) ½ … read more

Yes, I love soup!  All kinds.  Soup to me is just the perfect meal.  I’m enjoying the cooler weather and like to have leftover soup in the fridge for a quick bowl for lunch.  So many soups taste better the … read more

Here’s another great soup recipe for cooler weather. I love the smell of soup cooking!  It fills the whole house and makes everything seem good and right. 1 cup onions (chopped) 1 clove garlic (minced) 20 oz. low-fat chicken broth … read more

Now that it’s getting a little cooler, a pot of soup can be a great meal for the family.  Add a side salad and some whole wheat rolls and this is one filling meal! 1 med. yellow onion ½ lb. … read more

3 egg whites, or 1/3 cups egg substitute 3 Tbsp. skim milk ¼ tsp. ground pumpkin pie spice 1 tsp. almond extract 4 slices raisin bread Directions: Whisk egg whites, milk, spice & vanilla in a medium bowl. Dredge bread … read more

This is one breakfast that can be tailored to suit your taste. Be creative! Add your favorite spices, such as cumin or cilantro. Experiment. Below are the basics, but don’t rule out adding the things you love . . . … read more