Meals Matter

Applesauce Bran Cereal Muffins  

Contributed by: Lizzie

Balsamic Vinegar Tomatoes  

Contributed by: DairyCouncil

A simple, great side dish

Basil Green Beans  

Contributed by: bluther

Bean and Cheese Quesadilla with Corn Salsa  

Contributed by: pmwieland

These quesadillas are filled with delicious fresh ingredients.

Bean Salad  

Contributed by: Tammya

A great, low-fat recipe that's quick and simple but fabulous tasting!

Berry Blast Smoothie  

Contributed by: Susan

This is a slight variation on the traditional smoothie

Berry Perfect Parfaits  

Contributed by: Hilary

Black Bean & Artichoke Heart Pasta  

Contributed by: elise1432

Breaded Eggplant Slices  

Contributed by: bluther

These eggplants are easy to make and work well as an appetizer.

Breakfast Fruit Salad  

Contributed by: bluther

Bree's Lentil-Tomato Soup  

Contributed by: navan

This heart soup is rich in flavor and low in fat.

Carrot and Broccoli Soup  

Contributed by: jazz1412

Is low-fat, but is delicious and nutritious.

Catalina Tomato Salad  

Contributed by: bluther

Chocolate Mocha Mudslide  

Contributed by: mkkristen

A refreshing blend of chocolate, coffee, and banana

Chocolate Raspberry Frosty  

Contributed by: willi1617

Chocolate and raspberry were made for each other!

Chocolate Ricotta  

Contributed by: dhanyaka

This high-calcium "pudding" has the benefits of cocoa and cinnamon - and the flavor of Mex

Cilantro Ginger Sauce  

Contributed by: wendy

Cold Beet Soup (Chukandar Soup)  

Contributed by: dhanyaka

This light, refreshing soup is perfect for a hot summer night, plus it's a good source of calcium!

Cream of Wheat berries with cranberries and Cardamom  

Contributed by: lizbeth

Creamy Wheat Berry Hot Cereal  

Contributed by: EatingWell

This warming whole-grain porridge pairs cooked wheat berries with rolled oats, fruit and nuts for a

Cucumber and Tomato Tangy Yogurt Salad  

Contributed by: acarolwilson

This a very refreshing salad that has a lot of taste and texture. The yogurt dressing makes it low-

Curry Yogurt Dip  

Contributed by: KarenJoyce

Fresh Vegetable Salad  

Contributed by: veiswald

This recipe is a quick and easy use of fresh vegetables at the end of the summer.

Garden Burritos  

Contributed by: lis8283

Quick & Healthy

Garden Quesadillas  

Contributed by: stacyw

This vegetable-stuffed version uses fat-free cream cheese and sweet peppers to cut calories without

Garlic Mashed Potatoes  

Contributed by: mkkristen

Goes great with chicken, beef, or fish.

Garlicky Greens Sicilian Style  

Contributed by: bluther

Loaded with phytochemicals, this dish tastes wonderful hot or cold.

Garlicky Oven Fries  

Contributed by: drewkari

Halle Berries Smoothie  

Contributed by: agent_9191

number of Powerfoods: 4

Herbed Penne with Simple Grilled Vegetables   

Contributed by: freemondon

Leftover charred vegetables and fresh herbs create a simple and satisfying vegetarian entree. For a

Hot and Sour Soup  

Contributed by: DCC

A delicious and healthy version of this soup.

Italian Bean & Grain Soup  

Contributed by: EatingWell

Hearty and satisfying enough to be a main course, this soup is made with an Italian grain called far

Italian Fennel Stir Fry  

Contributed by: chelseamarie

There's no pasta in this stir-fry, but the fennel is a nice alternative. This is a nice alternative

Italian Vegetable Soup  

Contributed by: bluther

For a vegetarian version, substitute vegetable broth for the chicken broth

Kiddie Coconut Milk Chiller  

Contributed by: bluther

Great for relaxing on those lazy summer days.

Lemon Oatmeal Cookies  

Contributed by: Hilary

Low-Fat Alfredo Sauce  

Contributed by: Hilary

Fat-Free half-and-half can provide the same smooth, velvety taste of the full-fat variety in some of

Mexi Scramble  

Contributed by: chelseamarie

Corn and beans for breakfast--need I say more?

My Favorite Black Bean Salad  

Contributed by: daloeb

A delicious, colorful, easy to prepare salad. Great as a side dish or rolled in a tortilla for a sa

Orzo with Spinach and Feta Cheese  

Contributed by: ebuscaglia

Peach Melba  

Contributed by: LTeifel

This makes a delicious low fat snack or dessert.

Power Orange Smoothie  

Contributed by: mgratiot

Provides an energy boost any time of day! A tasty way to help you meet your daily calcium goal.

Rainbow Pizza  

Contributed by: pixystix408

Top english muffins with veggies and cheese for a healthy and colorful pizza!

Rigatoni with Eggplant and Mushrooms  

Contributed by: marzoukauble

This very filling vegetarian dish needs only a salad and warm bread to complete it.

Sesame Soy Rice  

Contributed by: DCC

A great variation on rice. Quick and easy, best of all your family will love it!

Simple Pasta and Broccoli  

Contributed by: nivektaylor

Smoky Corn & Black Bean Pizza  

Contributed by: EatingWell

The secret to a grilled pizza is having all your ingredients ready to go before you head out to the

Soft tacos with southwestern vegetables  

Contributed by: dymaxium

From MayoClinic.com: These meatless soft tacos are stuffed with sauteed vegetables and topped with

Soy Burger Bonanza  

Contributed by: iamloved

Spaghetti Squash with Parsley and Garlic  

Contributed by: ebuscaglia