Olympus

• 2 cups all-purpose flour
• 2 tbsp packed brown sugar
• 1 tbsp baking powder
• 1 ¼ tsp pumpkin pie spice
• 1 tsp salt
• 1 ¾ cups milk
• ½ cup canned pumpkin
• 1 large egg
• 2 tbsp vegetable oil
• Pumpkin Maple Sauce (see below for recipe)

Preparation

• 2 ½ cups of flour
• ¾ cup sugar
• 3 tsp baking powder
• 1 tsp salt
• ¼ cup vegetable oil
• 1 cup low fat dairy sour cream
• ¼ cup low fat milk
• 1 egg, beaten
• 2 tsp grated lemon peel
• ½ cup chopped walnuts
• ½ cup chopped dried cranberries
• 1/1/2 cups halved California seedless grapes

Preparation

Ingredients

• 1/3 cup white onions, finely chopped
• 3 to 4 hot peppers, finely chopped with seeds (optional)
• 2 pounds ripe avocadoes (about 4 large)
• 2 to 3 tsp fresh lime juice
• 3/4 cup pear, peeled and finely diced
• 3/4 cup seedless grapes, halved
• 3/4 cup pomegranate seeds

Preparation

In a food processor, grind onion, and seasoning to taste into a rough paste. Gradually add the avocado, coarsely mashing it. Stir in lemon juice. Fold in the pear, grapes, and 1/2 cup pomegranate seeds. Sprinkle remaining 1/4 cup pomegranate seeds over the guacamole and serve. Makes 8 servings.

• 4 tomatoes, diced
• 1 white onion, diced
• 1 fresh jalapeno, seeded and minced (optional)
• 8 cloves fresh garlic, minced
• 2 tbsp fresh cilantro, chopped
• 1 tbsp extra virgin olive oil
• 1 tsp black pepper
• 3 tbsp fresh lime juice
• seasoning to taste

Preparation

Stir all of the chopped and minced ingredients together and then stir in the lime juice and olive oil. Seasoning to taste. Chill for an hour before serving.

Ingredients

• 1½ lbs halibut cut into 8 pieces
• 1 TBS fresh lemon juice
• 1 cup + 1 TBS chicken or vegetable broth
• 1 medium sized onion cut in half and sliced medium thick
• 1 large carrot, turned about 1½ inch pieces
• 1½ cups small cauliflower florets about 1½ inch pieces
• 1 medium sized fennel bulb sliced medium thick
• 5 medium cloves garlic pressed
• lemon pepper
• chopped fennel green tops for garnish

Preparation

Rub halibut with lemon juice and season with a salt and pepper. Set aside. Heat 1 TBS broth in a 12-inch stainless steel skillet. Healthy Sauté onion in broth over medium heat for 5 minutes stirring frequently. Add rest of broth, carrots and cauliflower. Simmer on medium heat for about 10 minutes covered.

Place fennel, garlic, lemon pepper, and halibut steaks on top of vegetables and continue to cook covered for about 6 more minutes.

Serve halibut with vegetables and broth. Sprinkle with chopped fennel greens.

Ingredients

• 1 10-oz package of washed spinach leaves
• 1 to 2 fresh red grapefruit, sectioned
• 1 red bell pepper, cut into short thin strips
• ½ cup sliced green onions
• ½ cup honey-Dijon or fat-free Italian dressing
• ¼ cup croutons

Preparation

In a large bowl, combine spinach, grapefruit sections, bell pepper stripes , and green onions. Add dressing and croutons, toss well.

Ingredients

• 2 lbs peeled and chopped carrots
• 3 14-oz cans chicken broth
• ½ cup chopped fresh dill
• 1 tbsp sugar (optional)
• ½ tsp salt (optional)
• ¼ tsp freshly ground pepper
• ½ cup margarine, melted
• 1 medium onion, chopped
• ¼ cup all-purpose flour
• 1 cup half and half
• 1 cup milk

Preparation

Bring carrots, chicken broth, dill, sugar, salt, and ground pepper to boil in large dutch oven. Reduce heat, simmer 20 minutes until carrots are tender. Melt margarine in large skillet over medium heat. Add onion and cook 4-5 minutes until softened and just beginning to brown. Add flour, stir 3 minutes. Stir into carrot mixture until combined. Puree carrot mixture in blender in batches; transfer each batch to large bowl, then return to dutch oven. Stir in heavy or whipping cream and milk. Cook over medium heat until heated through, about 5 minutes (do no boil).

Ingredients

• 2 cups cubed watermelon (about ¾-inch cubes, seeds removed)
• ½ cut sliced celery
• ½ cup seedless red grape halves
• ¼ cup nonfat coleslaw dressing
• 2 tablespoons sliced almonds, toasted

Preparation

Stir together watermelon, celery, and grapes in a bowl. Pour mixture over fruit and stir until coated. Sprinkle with almonds. Makes 6 servings.

Ingredients

• 2 medium green, red, and/or yellow sweet peppers
• 1 medium eggplant (about 12 ounces), cut into 12 slices
• 1 tbsp olive oil
• 8 ½-inch-thick slices French bread
• 4 ounces soft goat cheese
• ¼ cup Dijon-style mustard

Preparation

Quarter sweet peppers lengthwise; remove and discard stems, seeds and membranes. Brush eggplant slices with oil. Grill eggplant slices and sweet pepper quarters on the rack of an uncovered grill directly over medium-hot coals for four minutes. Turn and grill 3-5 minutes more or until eggplant is tender and sweet peppers are slightly charred. Remove vegetables from grill; set aside.

Spread one side of each French bread slice with goat cheese and mustard. Layer 3 eggplant slices and 2 sweet pepper quarters on 4 of the bread slices. Top with remaining bread slices. Serve warm. Makes 4 servings.

Ingredients

• 4 large ears corn, shucked
• 1 large red bell pepper, cut into quarters
• 1 large cucumber, peeled, seeded, & diced
• 2 tbsp fresh lime juice
• 2 tbsp olive oil
• 2 tbsp chopped fresh cilantro
• ½ tsp sugar
• ¼ tsp freshly ground black pepper

Preparation

Heat grill. Grill corn and bell pepper over hot coals, turning occasionally, 15-20 minutes or until lightly charred and tender. Place bell pepper in plastic bag, seal and let stand 5 minutes. Remove skin from pepper and dice. When cool, cut corn kernels from cobs. Place corn, diced pepper and cucumber in serving bowl. Toss with lime juice, olive oil, cilantro, sugar and black pepper. Makes 6 servings.

Ingredients

• 3 large tomatoes (8 oz each)
• 1 ½ cups Monterey Jack Cheese, shredded
• 1 small green, yellow, purple, or red sweet pepper, finely chopped (about ½ cup)
• ¼ cup toasted sliced almonds

Preheat oven to 350. Cut each tomato into 4 slices, about ½ inch thick. For each serving, arrange 3 tomato slices, overlapping slightly, in foil-lined 15x10x1-inch baking pan. Sprinkle with shredded cheese, finely chopped pepper, and toasted almonds. Bake about 15 minutes or until cheese is bubbly. Makes 4 appetizer servings.

Ingredients

• 2 large boneless, skinless chicken breast halves
• 1 tbsp margarine
• ½ cup seedless grapes
• ¼ cup apple or currant jelly
• 1 tbsp dry sherry or dry white wine
• 1 tsp lemon juice
• 1/8 tsp salt
• 1 tbsp snipped parsley

Preparation

Ingredients

• 1/2 cup dry baby lima beans or garbanzo beans
• 1/2 cup dry pinto beans or kidney beans
• 1/2 cup dry navy beans or great northern beans
• 4 cups cold water
• 1 cup chopped celery
• 1 cup chopped onion
• 1 cup chopped carrot
• 3 cloves garlic, minced
• 1 tbsp olive oil or cooking oil
• 3 cups water
• 1 14-ounce can vegetable broth
• 1 tsp dried thyme, crushed
• 1/2 tsp dried marjoram, crushed
• 1/4 tsp pepper
• 1 14-1/2-ounce can diced tomatoes
• 1 1/2 cups low-sodium vegetable juice
• 4-5 sprigs fresh marjoram (optional)

Preparation

Rinse beans and transfer to 4-quart Dutch oven and 4 cups cold water. Bring to boiling, reduce heat. Simmer for 2 minutes, remove from heat. Cover and let stand for 1 hour. (Or, omit simmering and soak beans in cold water overnight in a covered Dutch oven.) Drain and rinse beans in a colander.

In the same covered Dutch oven cook the celery, onion, carrot, and garlic in the hot oil until tender, stirring once or twice. Add beans. Stir in 3 cups water, the vegetable broth, thyme, marjoram, and pepper. Bring to boiling; reduce heat. Simmer covered, for 1-1/4 to 1-1/2 hours or until beans are tender. Stir in undrained tomatoes and vegetable juice. Heat through. If desired, garnish with fresh marjoram. Makes 5 servings.

Ingredients

• 16 stalks fresh asparagus
• 1 tbsp olive oil
• 4 cloves garlic, minced
• 6 medium plum (Roma) tomatoes, seeded and chopped (2-1/4 cups)
• ¼ cup dry white wine
• ¼ tsp salt
• 1 tbsp butter (no substitutes)
• 1 9-ounce package refrigerated angel hair pasta
• ¼ cup shredded fresh basil

Preparation

Trim asparagus and rinse in cold water. Remove the tips; set aside. Bias-slice remaining asparagus stalks into 1- to 1-1/2-inch pieces; set aside. Heat oil in a large skillet over medium heat. Add the garlic and 1/4 tsp pepper; cook and stir 1 minute. Add tomatoes; cook and stir about 2 minutes more.

Add asparagus pieces, wine, and salt to mixture. Cook, uncovered, for 3 minutes. Add asparagus tips; cook, uncovered, for 1 minute more. Add butter; stir until melted.

Cook pasta according to package directions. Drain pasta. Return to pan and toss with asparagus mixture and basil. Makes 3 servings.

Ingredients

• 4 chicken breasts
• 1 pepper to taste
• 2 lemons
• 1 tsp tarragon

Preparation

Remove skin and all visible fat from chicken. Place each breast in the center of a 12-inch-square piece of aluminum foil. Fold the sides of the foil up so the lemon juice won't run out. Halve lemons and squeeze juice of 1/2 lemon over each chicken breast. Sprinkle each with 1/4 tsp tarragon and pepper. Fold the foil together and seal well to secure the chicken inside. Place wrapped chicken in a shallow baking dish and bake at 350 degrees for about 45 minutes. Makes 4 servings.

Ingredients

• 6 tablespoons mayonnaise
• 5 tablespoons minced fresh basil
• 1 teaspoon grated lemon peel
• 3 tablespoons olive oil
• 1 tablespoon fresh lemon juice
• 4 5- to 6-ounce skinless salmon fillets (each about 3/4 inch thick)
• 1 small red onion, sliced
• 8 tomato slices
• 8 lettuce leaves
• 8 slices of whole wheat bread

Preparation

Mix mayonnaise, 2 tablespoons basil and lemon peel in small bowl. Mix 3 tablespoons basil, olive oil, and lemon juice in large glass baking dish. Add salmon to oil mixture and turn to coat. Cover and chill 1 to 4 hours. Cook onion in skillet with a little olive oil. Sauté until onion is tender and beginning to brown, about 5 minutes.

Prepare outdoor grill (medium-high heat). Grill fish until just opaque in center, about 3 minutes per side. Grill bread just until golden. Spread mayonnaise mixture over 1 side of bread slices. Top each of 4 bread slices with 2 tomato slices, 1/4 of onion, 1 salmon fillet, and 2 lettuce leaves. Cover with remaining bread slices. Makes 4 servings.

Ingredients

• 1/4 cup olive oil
• 1/4 cup red wine vinegar
• 1 tablespoon minced garlic
• 3 seedless oranges, peel and white pith removed
• 1 small red onion, halved, thinly sliced
• 1 red bell pepper, thinly sliced
• 1 9-ounce can white meat tuna packed in water, drained well, separated into chunks
• 1/4 cup chopped pimiento-stuffed green olives
• 1/4 cup chopped fresh parsley
• 8 cups mixed salad greens
• 1/3 cup slivered almonds, toasted

Preparation

Whisk oil, vinegar, and garlic in large bowl to blend. Over bowl with dressing, cut oranges between membranes, releasing segments into bowl. Add onion, bell pepper, tuna, olives, and parsley and toss. Season with salt and pepper. Divide salad greens among plates. Spoon tuna salad over, dividing equally. Garnish with almonds. Makes 4 servings.

Ingredients

• 1 package (3 ½ ounces) shiitake mushrooms
• ¼ cup butter or margarine
• 4 teaspoons chopped fresh thyme leaves or 1 ¼ teaspoons dried thyme leaves, crushed
• 1/8 teaspoon salt
• 1 ¼ cups zucchini sliced ¾-inch thick
• ½ cup sweet red bell pepper cut in 1-inch squares
• ½ cup yellow bell pepper cut in 1-inch squares

Preparation

Prepare outdoor grill. Remove stems from shiitake mushrooms and cut into quarter mushroom caps. Set aside. In a small saucepan place butter, thyme, and salt and heat and stir until flavors blend, about 1 minute. On skewers thread reserved mushrooms alternating with zucchini and red and yellow peppers. Place on a rack over outdoor grill, 3 inches from heat source. Brush with butter mixture. Cook, brushing with herbed butter and turning skewers frequently, until vegetables are tender. About 5 minutes. Makes 4 servings.

Ingredients

• 1 cucumber
• 1/4 lb. seaweed
• 4 tbsp rice wine vinegar
• 1 tbsp sugar
• 3 tbsp soy sauce
• 1/2 tsp salt

Preparation

Soak seaweed in water until soften. Cut cucumber into thin rounds and put salt over the slices and set aside for 30 min. Squeeze cucumber slices to remove the liquid. Mix vinegar, sugar, and soy sauce in a cup. Cut seaweed into bite-sized pieces. Put seaweed and cucumber in a bowl and pour the dressing over and mix well.

Ingredients

• 6 (6- to 8-oz) red snapper fillets (1/2 inch thick) with skin
• 6 tbsp extra-virgin olive oil
• 1 tsp salt
• 3/4 tsp black pepper
• 1/2 cup finely chopped fresh cilantro
• 1 1/2 tbsp minced garlic
• 1 1/2 tbsp finely grated fresh lime zest
• Accompaniment: lime wedges

Preparation

Broil fish 6 inches from heat, without turning over, until just cooked through, 8 to 10 minutes. Transfer fish, skin sides up, with a metal spatula to a platter. Sprinkle with cilantro mixture and drizzle with remaining 3 tablespoons oil. Garnish with lime. Makes 6 servings.

Ingredients

• 4 c. vegetable broth
• 2 c. couscous
• 2 tomatoes, diced
• 3 pickled artichoke hearts, chopped
• 1/2 c. feta cheese, crumbled
• 1/2 c. pine nuts
• 3 scallions, chopped (white and green parts)
• 4 cloves fresh garlic, chopped
• 4 tbsp. dried basil
• 2 tbsp. dried parsley
• 4 tbsp. olive oil
• season to taste

Preparation

Ingredients

• 20 ounces broccoli spears, frozen, thawed, and drained or 1 large head, broken into florets, blanched until tender, and drained
• 4 egg whites or 4 ounces nonfat pasteurized egg product
• 1/3 cup grated Parmesan cheese
• 1/4 teaspoon of Cayenne
• 1/3 teaspoon salt
• Freshly ground pepper
• 1 teaspoon olive oil or olive oil-based cooking spray

Preparation

Puree broccoli in food processor until no large chunks remain. Add remaining ingredients, except olive oil, and puree until very smooth. Rub interior of four 4- to 6-ounce ramekins (small ceramic bowls) with olive oil to evenly coat. Fill with broccoli mixture, then pat down and smooth out surface with rubber spatula so it is flat and firmly packed. Microwave individually for 6 to 8 minutes on high until center is set and firm. Run paring knife around the sides of ramekins to loosen soufflé for easy removal. Carefully invert each mold and serve hot or at room temperature. Makes 4 servings.

Ingredients

• 4 shallots, cut crosswise into thin slices
• 1 lb sugar snap peas, trimmed
• 1 lb asparagus, trimmed and cut diagonally into 1/2-inch slices
• 1 lb frozen lima beans, blanched
• 2 3-inch strips lemon zest, cut into julienne strips
• 2 tsp fresh lemon juice
• 2 tsp olive oil
• 1 tbsp unsalted butter

Preparation

In a large skillet, heat 1 tablespoon oil and 1/2 tablespoon butter over moderately high heat until foam subsides and sauté shallots, stirring until tender, about 2 minutes. With a slotted spoon transfer shallots to a bowl. In same skillet, sauté snap peas and salt to taste. Stir occasionally until crisp-tender and add in shallots. In new skillet, heat remaining tablespoon oil and 1/2 tbsp butter over moderately high heat until foam subsides and sauté asparagus with salt to taste, stirring occasionally, until crisp-tender. Add lima beans and sauté, stirring occasionally, 2 minutes. Add lemon zest, lemon juice, snap peas, and shallots, and salt and pepper to taste and sauté. Stir until just heated through. Makes 6 servings.

Ingredients

• 1 tablespoon olive oil
• 1/4 cup pine nuts*
• 1 garlic clove, minced
• Two 2- to 2 1/2-pound bunches broccoli rabe, leaves and woody stems removed
• 1/3 cup dry sherry or white wine
• 1/4 cup golden raisins

Preparation

In an extra-large skillet over medium heat, heat olive oil. Add pine nuts and toast, stir constantly, until fragrant and just barely golden. Add garlic and sauté 1 minute more. Add broccoli rabe, sherry, and raisins. Cover pan. Cook, stirring occasionally, until broccoli rabe is tender. Season with kosher or coarse sea salt and freshly ground pepper and serve.

Ingredients

• 2 8-oz cartons plain fat-free yogurt
• 2 ripe small bananas
• 1 cup sliced strawberries
• 1 cup fresh mixed berries*

*Raspberries, blueberries, blackberries, or unsweetened frozen mixed berries.

Preparation

In a blender container, combine yogurt , bananas, and berries. Cover and puree until nearly smooth.

Ingredients

• ¼ cup seedless raisins
• ¼ cup coarsely chopped walnuts
• ¼ cup brown sugar
• ¼ tsp ground cinnamon
• Dash of nutmeg
• 4 firm, apples (such as Granny Smith, Roma, or Fuji)

Preparation

Preheat oven to 350 ° F. In a small bowl, mix raisins, walnuts, brown sugar, cinnamon and nutmeg together. Wash and core apples. In a baking dish, arrange apples with the tops up. Fill each apply with one-fourth of the raisin mixture. Pour water into baking dish to the depth of ½”. Bake for 30 to 40 minutes. Baste the apples once or twice with the cooking liquid. The apples are done when they still hold their shape and yield to a knife when pierced. Serve the apples when they are cooled slightly. Caution: Parts of the apple can get very hot!

Ingredients

• 2 pared, cored, and thinly sliced Anjou or Bose pears
• 2 tbsp lemon juice
• 2 cups coarsely chopped strawberries
• 1 tsp almond extract
• 2 tbsp orange juice
• 2 tbsp honey
• Half of 9 inch angel food cake, cut to 1-inch cubes
• 3 cups vanilla or lemon flavored yogurt
• 1 cup diced fresh or canned pineapple, drained

Preparation

Toss pears in lemon juice and strawberries in extract. Combine orange juice and honey, mix well. Layer a deep 2 to 2 ½ quart glass bowl in the following order:

• 1/3 of cake sprinkled with 1 tablespoon orange juice mixture
• 1 cup yogurt
• 1 cup pear slices
• 1 cup strawberries
• ½ cup pineapple
• Repeat

Layer remaining cake, sprinkle with remaining orange juice mixture and spread 1 cup yogurt over top. Cover with plastic wrap and refrigerate 1 to 4 hours before serving. Garnish with pear slices and mint just before serving.

Ingredients

• 1 ¼ cups apricot nectar
• 1/3 cup snipped dried apricots
• 2 tbsp dried cranberries
• 4 medium firm red pears
• 2 tbsp sugar
• ¼ tsp ground nutmeg
• 1/8 tsp ground cardamom
• ½ tsp vanilla

Preparation

Combine apricot nectar, apricots, and cranberries in small saucepan, bring to boiling. Remove from heat, let stand 5 minutes. Drain fruit, reserving liquid. Preheat oven to 350. Core whole pears almost through to bottom. Place pears in 2-quart square baking dish. Combine drained fruit mixture, sugar, and nutmeg. Spoon into center of each pear. Combine reserved liquid, cardamom, and vanilla and pour over and around pears. Bake, covered, in preheated oven for 20 minutes. Uncover and bake 20-25 minutes more or until pears are tender, basting occasionally. Serve warm & spoon liquid over pears.

Ingredients

• 1 cup butter
• 1 ½ cups sugar
• ½ cup canned pumpkin
• 2 tsp vanilla
• 1 tsp cream of tartar
• ½ tsp baking soda
• ½ tsp salt
• 1 egg
• 2 2/3 cups all-purpose flour
• ½ cup sugar
• 1 tbsp ground cinnamon

Preparation

In large mixing bowl beat butter with electric mixer for 30 seconds. Add 1 ½ cups sugar and pumpkin, beat until combined. Beat in vanilla, cream of tartar, baking soda, and salt. Beat in egg. Beat in as much of the flour as possible with mixer. Stir in remaining flour with wooden spoon. Cover and chill 1 hour. In small mixing bowl, stir together ½ cup sugar and cinnamon. Drop cookie dough by teaspoonfuls into the sugar-cinnamon mixture, rolling to coat. Place cookies 2 inches apart on ungreased cookie sheets. Bake in 350 oven for 10 minutes or until edges are golden. Remove and cool on wire racks. Makes 48 cookies.

Ingredients

• 4 medium cooking apples, halved and cored
• ¾ cup water
• 1 tbsp margarine
• ½ cup quick-cooking couscous
• ¼ cup raisins
• 1 tbsp chopped pecans
• 1 tsp ground cinnamon
• 1/8 tsp ground nutmeg
• 2 tbsp honey
• 2 tbsp water
• Dash ground cloves

Preparation

Preheat oven to 350. Hollow out apple halves leaving 1/2-inch shell and reserve ½ cup pulp. Arrange apple halves, cut side down, in 2-quart rectangular baking dish. Bake, covered, 10 minutes. Chop reserved pulp. Bring ¾ cup water and margarine to boiling. Stir in couscous, raisins, pecans, cinnamon, nutmeg, and chopped apple. Remove from heat, cover, let stand 5 minutes. In small saucepan combine honey, 2 tbsp water, and cloves, boil gently for 1 minute, set aside. Fluff couscous mixture with fork. Fill apple halves with couscous mixture. Drizzle with half of honey mixture. Cover loosely with foil, bake 15 minutes or until apples are tender. Uncover, drizzle with remaining honey mixture before serving. Makes 8 servings.