For the Love of Greek Yogurt

In March, I could no longer squeeze into my jeans. I had run a half-marathon in September, and lost a ton of weight during my training. But after the run, I kept eating as if I were burning that extra 500-1000 calories per day. Except I wasn't running anymore.

I started back into my routine of cardio classes at the Y three times per week (a big shout-out for the free child care included at the Y during my workouts!), and that definitely helped. But my eating was still out of control.

In April I committed to really getting back on track and back in my skinny jeans. The biggest change I made was incorporating creamy, protein-packed, fat-free Greek Yogurt. I was thrilled when, a few weeks ago, Bzz Agent offered me the chance to join the FAGE Total campaign.

I had tried a few other brands of Greek yogurt, and I have since switched to FAGE Total 0%. It is creamier than some of the others, and has a more mild taste with less tang. And it tastes delicious in just about everything!

Not sure what to do with Greek yogurt? Here are a few of my favorite ideas, just to get you started:

Blueberry Oatcake for Breakfast
To make one huge blueberry oatcake, whisk 1/2 cup of rolled oats and 3 ounces of egg whites in a small bowl. Heat a small skillet with a spritz of vegetable oil; add the batter and cook 3 minutes; flip; cook 1 minute more. Enjoy topped with 1/2 cup FAGE Total 0%, 1 tablespoon of sliced almonds, 1/2 cup sliced bananas, and a drizzle of maple syrup. All that for just 400 calories!

Reduced-Calorie, Reduced-Fat Salad Dressing
Greek yogurt makes my salad-lunches super. Simply mix 1/2 teaspoon of any vinaigrette with 1 tablespoon FAGE Total 0% and 1 tablespoon of water. I did this with Greek dressing to change it from 100 calories per serving to just 16! Check out the salad below: 2 cups of spring mix, 1 cup of leftover tabbouleh salad, and 16 calories worth of dressing (bottled Greek dressing + FAGE Total 0%).

Snack Attack: Veggies & Dip
Greek yogurt is my go-to replacement in recipes that call for sour cream, mayonnaise, cream cheese, even butter. It's fantastic in dip recipes! In the afternoon, I love crunching on fresh veggies with spinach dip. To make a single serving, mix 1/4 cup FAGE Total 0%, 1/2 cup frozen chopped spinach (thawed and squeezed), and 2 teaspoons of sun-dried tomato pesto. Enjoy with a bunch of fresh veggies for about 150 calories. Add some whole-grain crackers, low-fat cheese, and some fruit for a light, fun summer lunch. (NOTE: I couldn't get my camera out quickly enough; the photo below was taken after I had devoured about half of the dip and vegetables.)

Don't Forget Dessert
When I want a treat that feels indulgent, I whisk 1/2 cup FAGE Total 0% with 1 tablespoon of any flavor sugar-free fat-free instant pudding mix (I keep a few flavors on hand to change things up) and 1 or 2 tablespoons of reduced-fat soy milk, all for about 95 calories. If you have an extra minute and don't mind cleaning a kitchen appliance, try using a hand-mixer or blender to whip up your treat and transform it from "pudding" to "mousse." Want something more? Try mix-ins:

• use lemon pudding and mix in a handful of blueberries or raspberries
• use white chocolate pudding and mix in some sliced strawberries & half of a graham cracker, crushed
• use chocolate pudding and mix in 1 teaspoon of chocolate chips or butterscotch chips
• use banana pudding and mix in sliced strawberries
• use vanilla pudding with some chopped pineapple and a sprinkle of shredded coconut

You can even pop your creation in the freezer for 45 minutes or so for a frosty treat.

Greek yogurt is probably the biggest single contributor to my weight loss. I'm counting calories, but thanks to this protein power house, I never feel hungry after a meal or a snack. My eating habits are back on track and have allowed me to lose 10 pounds in 6 weeks. You can do it too! 

Be sure to Post a Comment and let us know about your favorite way to enjoy Greek yogurt. As always, thanks for reading.


Disclaimer: While I received FAGE Total 0% Greek yogurt for free through Bzz Agent, I was not compensated for this post. The ideas and opinions expressed here are my own.

Freshen Your Home with a Simmer Pot

Did you make Curry in a Hurry last night? Or maybe something with a healthy amount of garlic? It tastes and smells so wonderful at dinner time, but the next morning? Not so much. The stale lingering smell of turmeric, cumin, garlic, and/or onions is anything but pleasant.

Never fear! You can freshen the scent of your home without resorting to chemical sprays or heavily scented candles. Simmer pots are a wonderful weapon against odors in your home.

Simmer pot with clementine, cloves, and vanilla.

They are fast and simple; just throw a few ingredients in a pot with water, and simmer. They are eco-friendly since there are no chemicals, and they utilize kitchen scraps. They are allergen-friendly; many people sneeze or get an itchy nose when exposed to scented candles and sprays. Simply tailor the ingredients to avoid any known allergens (for example, if someone in your home is allergic to nuts, do not use almond extract in your simmer pot). Plus, they are basically free. Just use items already in your pantry and refrigerator.

Mmmm...everything needed for an apple-clementine-vanilla-cinnamon-clove simmer pot.

Make your simmer pot by first choosing one or more fruits:

• lemons
• limes
• oranges/clementines
• grapefruit
• apples
• cranberries
• apple juice or cider
• lemon juice

You may use whole fruit, roughly chopped fruit, or just the peels. This is a great use of those overripe goodies sitting  in the fridge at the bottom of your fruit drawer.

Then choose one or more seasonings:

• cinnamon sticks (or ground cinnamon)
• whole cloves
• nutmeg
• star anise
• bay leaves - citrus and bay leaves are a good pairing
• rosemary (fresh or dried)
• mint leaves
• fresh ginger
• vanilla extract 
• almond extract
• a flavored-tea bag

The directions couldn't be easier:

1. Fill a saucepan halfway with water; add your fruit and seasonings.
2. Bring to a boil, then reduce heat to a simmer.
3. Set a timer every 30 minutes or so as a reminder to add more water as necessary. It's also a good idea to put a sticky note on your door as a reminder to turn off the simmer pot if you leave.

Even one or two ingredients will smell wonderful. When I was in high school, my psychology class was held in the Home and Careers classroom. I remember one day, someone had burned a dish in an earlier class so my teacher kept a pot simmering with water and ground cinnamon. So simple, yet it worked so well to conquer the residual scent of burnt food. And now I keep seeing simmer pots everywhere. I think it's safe to say this trick is time-tested.

If you like using simmer pots, it's easy to keep the ingredients on hand. Start a freezer bag for apple skins and citrus peels. Freeze leftover juices and cider in an ice cube tray, then pop the cubes into the freezer bag as well. When you're ready to simmer, grab a handful of scraps from your freezer bag.

Do you have a garbage disposal? As a bonus, you can use your simmer-pot remnants to freshen your garbage disposal, too. The ingredients will be softened at this point, so just pour the contents of the pot down the drain and run your disposal.

What are your favorite simmer pot ingredients? Post a Comment and let us know.

Enjoy your simmer pot, and as always, thanks for reading.

French Toast Bake & Cookie Dough Dip...Who's Hungry?!

I know, I know. We're all watching our carb intake, limiting refined sugar, cutting fat, starving to fit into a swim suit, blah, blah, blah. But, come on. Life is short and sometimes we all just need a treat. Calories, be damned!

There are two recipes that I have to share with you, dear readers. If you are hosting a brunch or a play date, these are perfect. Or if you are just having a crappy day and want to bake away your stress, keep these handy.

First we have a Stuffed Apple, Blueberry, and Walnut French Toast Casserole from the February/March 2012 issue of Kiwi magazine. I made this for breakfast not too long ago when my brother and his girlfriend visited for the weekend. It is wonderful with breakfast sausages (we had Morningstar Farms Sausage Links...we're vegetarians), and plenty of maple syrup.

It takes about ten minutes to prepare, and 45 minutes to bake. You can toast the walnuts and cube the bread the night before. Just store both in air-tight containers.

Stuffed Apple, Blueberry, and Walnut French Toast Casserole

4 large eggs (or equivalent amount of egg whites, Egg Beaters, etc.)
1 c. milk (skim, 1%, 2%, soy, almond, rice...whatever's in the fridge)
10 slices whole wheat cinnamon swirl bread with raisins, cut into 3/4-inch cubes
1 small Golden Delicious apple, peeled, quartered, cored, and very thinly sliced
2 Tbsp. brown sugar, divided
1/2 c. frozen or fresh blueberries, divided
1/3 c. walnuts, toasted and coarsely chopped, divided

1. Preheat the oven to 350 degrees. Lightly coat an 8-by-8-inch baking pan or dish with olive oil or nonstick cooking spray and set aside.

2. Place the eggs and milk in a large bowl. Whisk together until well combined. Kids can help by dropping in the bread cubes and mixing well. Let stand at room temperature for 10 minutes. Stir occasionally to make sure all the bread is covered with the egg mixture.

3. Arrange half the bread mixture evenly in the prepared pan. Kids can help by topping with the sliced apples. Kids can sprinkle with 1 tablespoon brown sugar, half the blueberries, and half the walnuts. Arrange the remaining bread mixture evenly on top and have kids help by following with the remaining blueberries, walnuts, and brown sugar.

4. Bake until the casserole is set and a food thermometer inserted in the center registers 160 degrees, about 40-45 minutes. Let sit 5 minutes before slicing and serving. Top with maple syrup, if desired. Serves 6.


Second, I bring you Cookie Dough Dip. Yes, for all of us who lick the spoon while baking, there is an egg-free way to get that cookie dough taste in a social setting. Yesterday, my fellow ROCmomma - also a Kim - came over for a play date with her son and daughter. After lunch, we satisfied our sweet teeth with this amazingly delicious dip. Apple slices, graham crackers, and chocolate graham crackers served as the vehicles to deliver the cookie-dough-goodness directly to our taste buds. YUM!

This recipe calls for toffee bits. You can find them in the baking section of your grocery store, along with the chocolate chips. Here in the Rochester area, Wegmans carries Heath brand Bits'O Brickle toffee bits.

Cookie Dough Dip

8 oz. cream cheese (reduced fat works well)
1/3 c. margarine or butter, softened
1 c. powdered sugar
2 Tbsp. brown sugar
1 1/2 tsp. vanilla extract
1/2 to 1 c. mini chocolate chips
1/2 to 1 c. toffee bits

1. In a food processor - or with a hand-held mixer - blend the cream cheese and butter until well combined. Kids can help by adding powdered sugar, brown sugar, and vanilla, and then mix again.

2. Kids can help stir in the chocolate chips and toffee bits by hand. Transfer to a storage container and chill in the refrigerator for at least an hour.

3. Stir again before serving; serve with sliced fruit, cookies, graham crackers, you name it!


Happy eating, and as always thanks for reading. When you try these recipes, Post a Comment and let us know how they came out, or how you tweaked them.

Picky Eaters & the Great Food Battle

When my four-year-old was a baby, I made all of his food and he ate a full spectrum of produce, beans, and grains. Kale with sweet potatoes? No problem. Lentils, barley, and cauliflower? More, please. Apples, rice, and broccoli? Keep it coming.

Now his diet consists of bananas, dry pancakes, string cheese, PB&J, and a variety of crackers. That's all. Day in, day out. No variation will be tolerated. He won't even try ice cream, so it's not just healthy foods.

Is it my fault? Where did I go wrong? I'm not sure because I did everything the same with my two-year-old and he happily gobbles up black bean soup, sweet potato curry, and teriyaki stir-fry. Really, he'll eat just about anything on the table. So I don't think it's me.

The Challenges of a Picky Eater

Feeding a picky eater comes with logistical issues. We bring our own food to restaurants (I often just say he has food allergies so they don't give me a hard time), I pack a lunch when he goes to play dates, even family parties require that we bring a cooler bag. We cannot leave the house without preparing food first. I have visions of sending batches of pancakes, along with jars of SunButter and strawberry jelly, to my older son while he is in college. Ugh.

Overcoming the Pickiness (A.K.A. We're Not Above Bribery)

So, what do you do with a picky eater? We're approaching it with some desensitization, just like a fear of spiders. We put a few foods on his dish at each meal (a couple of grapes, a few noodles, etc.) and he doesn't have to eat them, but he needs to keep them on his plate the whole time. And before he leaves the table, he has to touch and smell each new item. If the glorious day arrives when he pops a blueberry into his mouth, we have a prize bag reserved just for trying new foods. Also, he will earn 5 stickers on his chart for each new food.

Testing the Wisdom of Others

Some have encouraged us to deliver an ultimatum: eat what we're eating, or don't eat at all. We tried this and he went without dinner for a week. During that week, he was not allowed any snack foods either. He didn't cave, and an article I recently read revealed that we may have been causing him anxiety about the food which was counterproductive and resulted in a loss of appetite. Awesome.

We've also heard, "Just ignore it. He'll eat when he's ready." Yeah, it's been four years. I don't think this one works.

Still others have told us that involving him in the process will result in him eating more foods. Well, my son loves grocery shopping and picking out produce, but he won't eat what we've brought home. He also loves to cook with me - he helps get out the ingredients, measure, pour, and mix. He has his own apron and chef's hat! Does he eat what we make? Only if we're making chocolate chip or snickerdoodle cookies. Last summer, we even went blueberry picking. He did such a great job picking the dark blue ones, leaving the green ones on the stems; he filled a whole bucket. We brought them home and he helped make blueberry muffins, but would not take a single bite.

This spring we're working on a small vegetable garden. We've already sprouted some tomatoes and peppers; we're just waiting for this weather to figure itself out (snow in April? Really?!?) before we transplant them, and plant some basil, carrots, and pumpkins. He's really excited about the entire process, but I have a feeling that he won't be enjoying any of our harvest. I hope I'm wrong, but, well, we'll see.

Another popular approach is to sneak in the good stuff. I bought The Sneaky Chef by Missy Chase Lapin and I like the premise, but those recipes really don't work on my son. I had to adapt them to the foods he will tolerate. My fellow ROCmomma has a similar book, Deceptively Delicious by Jessica Seinfeld, and it's basically the same deal. So...

ROCmomma's Simple Steps to Sneaking Healthy Foods in to a Picky Eater's Diet

1. Make a list of all the foods your picky eater will actually consume
2. Make a list of the foods that are missing: green veggies, orange veggies, white veggies, fresh fruit, protein, dairy, grains, etc.
3. Try to match up a "missing food" with an accepted food in your child's diet

Here are some examples:

• Pancakes - add pureed green veggies to the batter, along with an extra egg for protein
• PB&J - add powdered multi-vitamins to the jelly and mix right on the bread
• Muffins - add pureed orange veggies plus tofu to the batter (CONFESSION: my four-year-old used to eat these daily; he now says they're for babies but my two-year-old eats them)

Now, whenever I have leftover veggies, I puree them and keep them in small containers in the freezer. Around every 4-6 weeks, I puree a big batch of veggies and freeze them too. Keeping the small portions handy makes it easy to sneak in some veggies more often.

Green Veggies

In a large microwavable container, cook 6-7 cups of your favorite greens (i.e., baby spinach, broccoli, and fresh peas), with about 1 inch of water, for 10 minutes on high. Transfer veggies to a blender or food processor using a slotted spoon, and puree until smooth. Store 1/3-cup portions in freezer-safe containers.

You can do the same with your favorite white veggies (i.e., zucchini, cauliflower, potatoes, parsnips, etc.).

Orange Veggies

In a medium pot, cover 4-6 cups of your favorite chopped orange veggies (i.e., carrots, sweet potatoes, butternut squash) with water and boil for about 20 minutes. Transfer veggies to a blender or food processor using a slotted spoon, and puree until smooth. Store 1/3-cup portions in freezer-safe containers.

Pancake Recipe

1 c. Heart Smart Bisquick Mix

1 c. Multigrain Pancake Mix

1 1/4 c. skim milk

2 eggs

1/3 c. Green Puree

1 tsp. cinnamon

1 tsp. vanilla extract

Whisk all ingredients in a large bowl. Pour <1/4-cupfuls onto hot greased griddle. Cook approximately 2 minutes per side. Cool all extra pancakes and store in freezer-safe containers in the freezer. Move pancakes from freezer to fridge the night before, and they'll be defrosted for the next day.

Meal-in-a-Muffin Recipe

(based loosely on "Eggless Apple Muffins" from Super Baby Foods by Ruth Yaron, pg. 326)

Preheat oven to 350 degrees F. Mix dry ingredients in a large bowl:

2 c. whole wheat flour

1/2 c. wheat bran

1/2 c. rolled oats

1/2 c. raisins

2 tsp. baking soda

1 tsp. cinnamon

Mix wet ingredients in a food processor until smooth:

1 23-oz jar unsweetened applesauce

12 oz. soft silken tofu

1/3 c. Orange Puree

1/2 c. yogurt (plain, vanilla, or banana are best)

2 Tbsp. molasses

1 tsp. vanilla extract

Mix wet ingredients into dry. Pour into greased or lined muffin cups (about 2/3 full). Bake 25-30 minutes. Once cool, can be stored in freezer (to thaw, just move to the fridge and they'll be defrosted by morning). 

Whether you have a picky eater, or you're just looking for some new ways to get extra nutrition in your family's day, I hope these tips and recipes are helpful. If you have any suggestions or advice for parents of picky eaters, please Post a Comment. As always, thanks for reading!

How to Have a Super Play Date!

As parents, most of us have been out of the dating scene for a while. Then one day, your preschooler asks, "Can Aidan come over to my house and play?" Suddenly the same psychosomatic reactions that happened during your dating years start to kick in. You sweat a little. You can't think of a good reason why not, but you are not 100% in favor either. A hundred nervous questions race through your mind: How well do you know Aidan's mom? Will she want to spend an afternoon with you? Will she say yes? What should you wear? What will the kids do? What will the kids eat? What will the two of you eat? UGH!

Last year, when my oldest son was in a 3-year-old preschool class, I wanted to ask one of the moms for a play date. We each have two sons around the same ages, and we had been chatting for a few months during drop off and pick up times. It seemed like a good idea to me. My intention was to ask if they wanted to meet up at the Strong National Museum of Play on a non-school day. Here's what actually transpired right after class one sunny afternoon:

Me: So, do you guys, like, belong to Strong or anything?

Mom 2: Well, my husband works at Strong Memorial.

Me: Oh, I meant the museum. If you guys are members, maybe we can meet there one day.

Mom 2: You know what's great? I've taken Alex* there while Jake* is at preschool. It's not much time but it's really fun for him.

Me: That's a really great idea. (cue my youngest falling down and crying in the background)  Ooh, I've gotta go!
* Names have been changed.

True story. It's been over a year now and we still have never gotten together. However, we've had many wonderful play dates with other friends, thank you very much. And I've gathered many tips based on my new-found knowledge and experiences. So, please, avoid the awkward phase of play-dating and follow these helpful hints.

ROCmomma's Guide to Super Play Dates

The Ask

When you ask another parent to schedule a play date, there are a few things to keep in mind.

• Would you like to meet somewhere, or invite them to your house?
• Would you like the parent to stay and help supervise?
• For preschoolers and toddlers, 2 hours is a good length of time for a play date. Be sure to specify an end time as well as a start time if the play date is at your house.

When a parent asks YOU to schedule a play date at their house, speak up if you would like to be there too.

If you don't know the family well, or have never been to their house, you can always be up front and say, "Yes, and I'd like to come too to help supervise." If the other parent opposes the idea, you can say, "Sometimes Sophie doesn't feel comfortable in a new place without me. I'd really like to be with her for the first play date, if that's okay with you." Or you can always offer to host, this way it's not an issue. If the other parent continues to oppose, it's okay to be an overprotective parent and decline this time around. After all, YOU are the one looking out for your child's best interests.

The Logistics

• Toddlers, preschoolers, and even Kindergarteners will benefit from 1-2 play dates per week. Any more than that is a bit overkill.
• Your child's play date should be close in age, but does not need to be the same gender. Around 5 or 6 years old, gender becomes an issue for some kids.
• One friend at a time per play date is a good idea. Younger children may become overwhelmed with more playmates; older children may pair off, leaving one child feeling excluded.
• If you are scheduling multiple play dates for your child during the week or month, try to vary the locations. Some ideas in the Rochester area include: Strong National Museum of Play, Rochester Museum & Science Center, Seneca Park Zoo, The Sandbox (Fairport), Wickham Farms (Penfield), Clubhouse Fun Center (Henrietta), Bounce It Out (Pittsford), Clover Lanes (Pittsford), and Kango Play Center (Rochester). 
• If the play date is at your house, put away any favorite toys that your child might not want to share.
• If you have pets, consider putting them in a room away from where the playing will take place. This is for your guests' comfort as well as the animal's. You never know when a child will pull a tail, or when an animal simply will not feel like being hospitable.
• If your child isn't feeling well that day, reschedule.

The Activities

• If you're meeting on neutral ground, such as a play center, museum, playground, et cetera, then you won't need to worry about activities.
• A two-hour play date at home will probably work out this way: play time, snack, play time, clean up.
• Play dates at home will undoubtedly include playing with toys. However, some other indoor activity ideas include: crafts, Play Doh, dress up (yes, even for boys!), freeze dance, and baking treats. 
• Outdoor activity ideas include: bubbles, silly string, Tag, Ring Around the Rosie, Duck Duck Goose, Hot Potato, simple relay races or running races, and an exploration (go for a walk and give each child a pail to collect leaves, pine cones, and acorns along the way). 

The Snacks

• Be sure to ask the parent about allergies ahead of time.
• If you're meeting somewhere, you could each bring a snack to share or alternate bringing snacks for this date and next time.
• Keep snack time fun by making snacks all one color or all one shape. Try green grapes & Veggie Pirate's Booty for green snacks; peach slices & banana yogurt for yellow snacks; kiwi or orange slices, mini Babybel cheese, & mini muffins for circles; cubes of melon, cubes of cheese, & whole wheat crackers for squares; strawberry slices & grilled cheese cut into triangles; or string cheese, pretzel logs, & carrot sticks for lines. 

More Than Snacks

• Most often, we have play dates right after preschool (which ends at 11:30), so this means lunch.
• For the kids, I always keep the following on hand: organic macaroni & cheese, peanut butter & jelly, Sun Butter as a nut-free peanut butter alternative, frozen organic meat-free "chik'n" nuggets, yogurt, grapes, apples, string cheese, baby carrots, raisins, applesauce
• I've stopped stressing about what to feed the moms and just have a few lunch tricks up my sleeve. When it's chilly out, my go-to menus are Minestrone and Baked Potatoes, or Black Bean Soup and Cheese Quesadillas. On warmer days my favorites are Apple-Feta Salad and Fruit Salsa with Cinnamon Pita Chips, or Spinach-Mandarin Salad and Chickpea Salad Sandwiches. Or never underestimate a buffet-style spread of hummus & veggies, cheese & crackers, and some grapes or berries. Almost every one of these ideas can be adjusted for vegans or gluten-free diets. And the best part is that they can all be prepped the night before, with minimal hands-on time during the play date.
• For recipes, please scroll to the end. Enjoy!

Play dates require a little bit of work ahead of time, but they are well worth it. Your kids will have fun. You'll get to speak with someone who uses real words and full sentences. It's a win-win. 

If you have any great play-date tips to share, please post them in the Comments section. As always, thanks for reading!

Bonus ROCmomma Super Play Date Recipe Section

Easy Minestrone

1. In a soup pot, saute about 3 cups chopped vegetables (onions, celery, carrots, zucchini, etc.) in 1 Tbsp. olive oil over medium heat, 8-10 minutes, stirring occasionally.

2. Sprinkle in 1 Tbsp. Italian seasoning, stir.

3. Add 28 oz. diced tomatoes or fire-roasted diced tomatoes, 2 cups vegetable broth, 2 cups water, 15 oz. can kidney beans (rinsed, drained), 1 cup frozen Italian-style green beans, and 1 cup small pasta shapes (TIP: Use rice pasta if your guest has gluten allergies).

4. Bring to a boil, reduce heat and simmer, covered 30 minutes.

5. If preparing the night before, cool and transfer to fridge. To reheat soup, bring to a boil then reduce heat and simmer 15 minutes before serving. Parmesan cheese is a nice garnish.

Fast Baked Potatoes

1. Scrub potatoes then pierce with a fork several times.

2. Place a double-layer of paper towels on microwave-safe plate; arrange potatoes on top and microwave on high 5 minutes.

3. Flip potatoes and microwave on high 5 minutes more.

4. If preparing the night before, transfer to fridge. To reheat potatoes, place on microwave-safe dish and heat 1-2 minutes, until hot all the way through.

5. Serve with salsa, butter/margarine, shredded cheese, sour cream, and/or chives as possible toppings.

Black Bean Soup

1. In a soup pot, saute 1 jar of your favorite Salsa for 5 minutes over medium heat. 

2. Add 15 oz. can Fat-Free Refried Beans, and stir well.

3. Add 15 oz. black beans (rinsed and drained), 1 cup frozen corn, and 2 cups vegetable broth. Check the consistency; you may want to add another cup of broth.

4. Bring to a boil, reduce heat and simmer, covered, about 20 minutes. (can chill at this point & reheat at serving time)

5. Serve as is or with sour cream, shredded cheese, and/or salsa as garnish.

Cheese Quesadillas

1. Shred 2-3 oz. cheese per quesadilla ahead of time. A blend of two or more cheeses is always good; I like extra-sharp cheddar and monterey jack. TIP: Cabot brand cheeses are lactose-free, if your guest is lactose intolerant.

2. Heat a skillet over medium heat; spray with cooking spray. Place one tortilla shell in skillet, cover half with shredded cheese, then fold over. Place second tortilla in skillet so that half overlaps the folded shell. Cover the half that's touching the skillet with cheese, then fold the other side over. Now you have 2 quesadillas with the seams next to each other.

3. Cook about 3 minutes per side. Cut with a pizza-cutter and serve wedges with salsa and sour cream.

Apple-Feta Salad

1. Core & chop 1 Granny Smith apple.

2. Toast 1/3 cup of your favorite nuts in a dry skillet over medium heat for about 5 minutes. Stir often & check often - when the nuts are fragrant and/or start to change to a golden color, immediately transfer them to a bowl to prevent burning. Pecans, walnuts, pine nuts, sliced almonds, or pepitas (pumpkin seeds) all work well.

3. Steps 1 & 2 can be completed ahead of time. At serving time, toss 1-6 oz. bag of Spring Mix (field mix/ mixed greens), 4 oz. crumbled fat-free Feta, 1/2 cup dried cranberries, and the chopped apple and toasted nuts.

4. Serve with balsamic vinaigrette, raspberry vinaigrette, or (if you live near a Wegmans) Wegmans' Poppyseed dressing.

 

Fruit Salsa with Cinnamon Chips

1. Finely dice 2 Granny Smith apples (peeled, cored), and mix with 2 Tbsp. apricot preserves, and 1 Tbsp. orange juice.

2. Finely dice 1 peach (peeled, pitted), 3 kiwi (peeled), and 1 cup strawberries (hulled). Mix all fruit together. Can be refrigerated 2-3 days. (best on the first or second day, though)

3. Serve with cinnamon chips, such as Stacy's Cinnamon Sugar Pita Chips.

Spinach-Mandarin Salad

This simple recipe can be found on the Dole web site.

Chickpea Salad Sandwiches

When you're not sure if your guest is a vegetarian, this salad replaces tuna salad for awesome sandwiches.

1. Drain and rinse 15 oz. chick peas. Transfer chick peas to a bowl and mash with a potato masher (or fork).

2. Add 1 cup favorite veggies, diced (green peppers, carrots, and a little red onion are a nice combo), and 1/4 cup sliced almonds (optional).  

3. In a small bowl, whisk 6 oz. fat-free plain yogurt, 1 Tbsp. Dijon mustard, 1 tsp. salt-free seasoning such as Mrs. Dash, and 1/4 cup Wegmans Poppyseed dressing (optional). Fold mixture into the chick peas & veggies. Chill for at least one hour to let flavors blend; overnight is better.

4. Serve salad on bread, tortillas, flat breads, or in pitas. Serve with lettuce leaves, sliced tomatoes, dill pickle chips, banana pepper rings, cheese slices, and/or anything else you would put on a tuna salad sandwich.

Bon appétit!