Combine 3/4 cup thinly sliced red onion and 2 tsp lime juice. Let stand 10 mins. This will melow the onion.

Toss together 6 cups cubed watermelon, 1/4 cup chopped fresh mint, 1/4 cup feta cheese, 1/2 cup diced sweet red pepper, 1/2 cup sliced black olives, 3 tsp olive oil, 2 tsp balsamic vinegar. Add the onions and garnish with more mint(opt)

Hope you enjoy!!!!

In a large bowl combine

2 chicken breasts, cooked and diced, 1 cup chopped celery, 1 diced unpeeled red apple, 2 to 3 tbsps raisins, 1/4 cup coarsley chopped pecans(opt). Set aside

Combine 1 tsp curry powder, 1/2 tsp salt, 1/2 tsp black pepper, 1/8 tsp cayenne pepper, 1 tsp cider vinegar and 1 cup fatfree miracle whip.

Pour over chicken mixture and toss.

Serve over a bed of chopped spinach or mix it in……or if you are having starchy carbs at supper…

Add either 3 cups cooked w wheat pasta or brown rice or quinoa.

• 4 skinless, boneless chicken breast halves (sliced if desired)

Mix the following marinate, set aside 1 cup for salad and then marinate chicken 15 minutes in remainder:

• 1 can condensed cream of chicken soup (healthy request)
• 1/2 cup water
• 2 Tablespoon cider vinegar
• 2 Tablespoon lemon juice
• 2 tsp. worcestershire sauce
• 4 gloves garlic minced
• 1/2 tsp. pepper
• 3 Tablespoon grated Parmesan cheese (or less)

1. Grill or broil chicken 15 minutes until done, turning and brushing with marinate. 
2. Slice chicken (if you didn’t slice before cooking) and toss with salad (works really well with spinach salad).
3. Add 1 Tablespoon grated parmesan cheese, and 1/2 cup croutons if desired and then add remainder marinate dressing.
4. Serves 6

one serving: 205 calories, 4 g fat, 457 mg sodium, 16 g carbs, 23 g protein.

• 2 1/4 cups water
• 1/8 tsp. salt (optional)
• 1 1/2 cups Quinoa

Combine in saucepan and bring to a boil, then reduce heat to medium-low and simmer covered for about 20 minutes (without stirring) until liquid is absorbed and quinoa is tender.

In small frying pan – cook the following for 5 – 10 minutes stirring often until onion is softened.:

• 2 tsp. olive oil
• 1/2 cup finely chopped celery
• 1/2 cup finely chopped onion (or shallots)

Add to quinoa, stir and cool.

Then add:

• 3/4 cup chopped fitted dates
• 1/2 cup light feta cheese
• 1/2 cup slivered almonds (toasted)
• 2 Tablespoons chopped fresh chives
• 2 Tablespoons chopped fresh parsley or flakes

DRESSING - In a small bowl mix together:

• 3 Tablespoons lemon juice
• 2 Tablespoons liquid honey
• 1 Tablespoon olive or canola oil
• salt/pepper

Drizzle over quinoa mixture and toss until coated.  Makes about 6 cups.

** Note:  I didn’t have feta cheese or celery and the salad was still fabulous – please give it a try!

1 cup (250 ml): 354 calories; 11.6 g Total fat (5.9 g Mono, 2.3 g Poly, 2.0 g Sat); 4 mg cholesterol; 55 g Carbohydrate; 6 g fibre; 11 g Protein, 318 mg Sodium.

Pour herb dressing**  or Poppyseed dressing over tomatoes, and top with chopped fresh parsley and oregano (or any other combination of spices) and chopped or whole garlic.

Grill in hot oven for 5 – 10 minutes (until heated through)

Let sit several minutes then sprinkle with Low Fat Parmesan Cheese and serve.

 **Herb Dressing

Combine:

• 3/4 cup vinegar (white, red wine, or balsamic or combination)
• 3/4 cup olive oil (or combination of olive oil and canola oil for a lighter dressing)
• 1/2 cup Splenda (or sugar or honey)
• 1/2 chopped onion
• 1 chopped clove of garlic
• any combination of herbs (I use fresh parsley and oregano because it grows well in my garden and tastes great)

Put in glass bottle and refridgerate.  Use this on the grilled tomatoes, marinated tomatoes, marinated brocilli or salad.

•  1/2 cup splenda (or sugar)
• 1 Tablespoon Cornstarch
• 1/4 tsp. pepper
• 1/2 tsp. salt *optional
• 2/3 cup vinegar

Microwave -high - 3 to 4 minutes -until thick - then add

• 1 can cut green beans, drained
• 1 can cut wax beans, drained
• 1 can red kidney beans (or soy beans) drained
• 1 onion sliced thinly

Stir well, cover.  Microwave – High – 6 minutes.  Let stand 10 minutes before serving.  Optional – sprinkle cooked pieces of turkey or chicken low sodium bacon on top.

• 1 tsp Olive oil
• 1 tsp Water
• 1 lb baby or regular carrots, sliced
• 1 lb asparagus, trimmed and cut into thirds
• 1/4 water
• 2 tsp balsamic vinegar
• 1 1/2 tsp splenda
• 10-12 almonds, chopped

Put olive oil and water in a pan over med-high heat. Add carrots and cook, stirring for 3 mins. Add asparagus and 1/4 cup water and cook for 3-5 mins or until water evaporates. Add vinegar, sugar and almonds. Cook for about 2 minutes more…Enjoy !!!

I served these veggies with a grilled chicken breast, done with thai seasonings……..this meal was great. Hope you try it !!!!

• 2 cups couscous
• 1 cup hot water

Mix these 2 till the water is absorbed, then add

• 1 can chick peas, drained
• 1 small can of corn, drained
• 1 red pepper, chopped
• 1/2 spanish onion, chopped
• 1 jalepeno pepper, chopped
• 1/2 cup cider vinegar
• 1/4 cup honey
• 1 tbsp cumin

Toss all the ingredients together and enjoy !! After I took my portion, I also added some chopped tomatoes and raw broccoli.

Quinoa has a nutty flavor, cooks quicker than rice and can be used to make pilafs, risottos, salads, soups and even desserts.  You can locate quinoa in the rice aisle or health-food section of your grocery store.  Cook up a big batch and store it in your refridgerator.  To prepare:

• 2 cups water
• 1 cup quinoa

Bring to a boil, cover, cook over medium heat for 12 minutes or until Quinoa has absorbed all the water.  Remove from heat, fluff, cover and let stand for 15 minutes.  Yields – 4 cups. 

Nutrition Facts:  serving size 1/4 cup

• Calories – 160 g 
• Total Fat – 2.5 g
• Sat. Fat – 0
• Trans Fat – 0
• Cholest. – 0
• Sodium – 0
• Total Carbs – 28 g
• Fibre – 6.5 g
• Sugars – 0
• Protein – 6 g
• Calcium – 2%
• Iron – 18%

For a salad:

• 1 cup cooked quinoa (cooled)
• chopped red pepper
• chopped green pepper
• chopped green onion
• chopped tomatoes
• any other vegetables  you have on hand

Toss with your favorite salad dressing (poppyseed) or drizzle with 1 Tablespoon balsamic vinegar (or red wine vinegar) and 1/2 Tablespoon olive oil.

• 2/3 cup splenda (or 1 tsp. stevia)
• 1/2 cup oil (I like to use 1/4 cup olive oil mixed with 1/4 cup canola)
• 1/3 cup ketchup
• 1/4 cup vinegar
• 1 tsp. salt
• 1 tsp. pepper
• 1 tsp. paprika

Put in shaker then refridgerate container for up to several weeks.   Pour over sliced tomatoes and marinate.

You can also put in other kinds of vegetables (peppers, cucumber).

• spinach (you could use baby or regular) note: spinach is very easy to grow yourself and we ate our own organic spinach until well in October last year.
• cut up peppers (red, green, yellow, orange)
• cut up cucumbers
• broccilli sprouts
• roasted walnuts (roasting nuts is really easy and they taste so great – just pop any kind of nuts in 350 degree oven for 3 or 4 minutes – be careful NOT to burn them) nuts add a lot of flavor and crunch.
• You can also add sliced grapes, mandarin oranges, sliced pears, etc.

Top with Poppyseed Dressing, and you have a great 1st course for any meal packed with tons of vitamins and minerals.

Spinach leaves washed

Toss everything together, and add poppyseed dressing, shell salad dressing, balsamic vinegar.

• tomatoes
• cucumber
• green pepper
• yellow pepper
• red pepper
• green onion

other options:

• cauliflower
• broccilli

• 2 cups uncooked shell whole wheat macaroni – cook and cool (use brown rice or quinoa)
• mix together in a large bowl and add the cooked pasta:
• 2 ripe tomatoes, chopped
• 1 green onion, chopped
• 1/2 green pepper, chopped
• 1/4 cucumber, chopped
• Blend the following dressing ingredients:
• 2/3 cups splenda (or less or 1 tsp stevia)
• 1/2 cup salad oil (canola or olive)
• 1/3 cup ketchup
• 1/4 cup vinegar
• 1 tsp. salt
• 1/4 tsp. pepper
• 1 tsp. paprika

1. Blend the dressing and pour over the vegetables and cooked macaroni.
2. Refrigerated.
3. Stir well before serving.

• 1/2 cup splenda
• 3/4 cup white vinegar
• 1 tsp. salt
• 1 tsp. dry mustard
• 1 cup olive oil (or 1/2 and 1/2 with canola oil)
• 1 small chopped onion
• 1/8 cup poppy seeds

Whisk everything together and refrigerate. When eating out, you can put take a small container of this dressing for a healthy version of a great tasting salad dressing.