Healthy Eats & Treats

SHEKNOWS Healthy Eats & Treats Edition | 1 |

10 HEALTHY EATING TIPS

DRINKSBANANA STRAWBERRY SHAKE

REFRESHING ICED MOCHA LATTE

SOUTHERN ICED TEA

SNACKSBLUEBERRY MUFFINS

OVEN-BAKED SWEET POTATO CHIPS

PARMESAN POPCORN

CRUNCHY ROASTED CHICK PEAS

FRUIT & NUT MEDLEY

APPETIZERSSPINACH SQUARES

CRAB-STUFFED MUSHROOMS

GUILTLESS GUACAMOLE

GRILLED SHRIMP APPETIZER

FRUITY SPINACH SALAD

RAW BROCCOLI SALAD

GINGER NOODLE SALAD

MAIN COURSESGRILLED TOMATO BASIL SALMON

CHICKEN & VEGETABLE LETTUCE WRAPS

CITRUS-GLAZED CHICKEN

VEGETABLE LASAGNA

EASY LEMON CHICKEN

STEAK STIR-FRY

SIDESCAULIFLOWER MASHED “POTATOES”

HERB-STUFFED TOMATOES

ROASTED LEMON ASPARAGUS

TOASTED BARLEY & VEGETABLES

DESSERTSBLUEBERRY TART WITH ALMOND CRUST

COTTAGE CHEESE & FRUIT PARFAIT

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1) DRINK PLENTY OF WATER! Most people do not get enoughwater in their diets, causing them to be dehydrated and sluggish.Water flushes toxins from your body and keeps you full, so aim todrink at least eight glasses of water a day.

2) LIMIT PROCESSED FOODS. If you can’t pronounce theingredients list, consider that a tip to stay away! Fill your grocerycart with fresh produce, whole grains and lean meats such asfish and chicken.

3) EAT 5 SMALL MEALS. This avoids spiking your insulinlevels, allowing your metabolism to stay more even throughoutthe day. Not only will eating small meals keep you energizedthroughout the day, but it will also help you eat less.

4) EAT MORE VEGETABLES, FRUITS & WHOLE GRAINS.These nutrient-packed foods are low in calories and help reduceyour risk of coronary heart disease, cancer and diabetes.

5) KEEP A JOURNAL! Numerous studies have shown thatpeople reduce calorie intake and eat healthier when they keeptrack of what they’re putting in their bodies.

6) DON’T WAIT UNTIL YOU’RE STARVING TO EAT! If youwait until you’re ravenous to eat, you are far more likely toovereat and consume excess calories. Instead, keep healthysnacks such as fruits and nut medleys at work and at home foreasy go-to fixes when hunger strikes!

7) PLAN YOUR MEALS IN ADVANCE to avoid last-minute fastfood fixes. Thinking ahead allows you to plan out healthy meals andbe sure you have all the ingredients you need for healthy recipes.

8) DO NOT SKIP BREAKFAST! You might think that skippingbreakfast can help cut calories, but research shows that peoplewho skip this morning meal are far more likely to overeat later inthe day. Eating breakfast jumpstarts your metabolism (“break”the “fast”) and gets you in gear for a productive day.

9) CUT EXCESS SAUCES & DIPS: Aim to cut calories bymaking healthy and delicious foods that don’t need excess saucesand dips. These condiments only add calories.

10) EXERCISE! Try to get at least 30 minutes of physicalactivity every day. Not only does it boost your metabolism, but ithelps overall mood, health and weight loss too.

Eating healthy doesn’t have to be tasteless or boring. These low-calorie recipes have swapped the fat and caloriesfor flavor and nutrients! From easy-to-make snacks and appetizers to delicious main dishes and decadent desserts,we have all the recipes you need to satisfy your hunger cravings while keeping your calories in check!

10Healthy Eating Tips


Healthy Eats & Treats {Drinks}

BANANA STRAWBERRY SHAKEServeS 2

1 large ripe banana, sliced

3 tablespoons and 1 teaspoon SPLENDA®

No Calorie Sweetener with Fiber,

Granulated

1/2 cup reduced fat milk

1 1/4 cups frozen unsweetened

strawberries

Directions:

Combine all ingredients in the jar of a

blender. Blend on medium speed until

smooth. Pour into glasses and serve.

SOUTHERN ICED TEAServeS 6

5 cups water, divided

2 family-size tea bags

1 cup SPLENDA® No Calorie

Sweetener, Granulated

¼ cup freshly squeezed lemon juice

Mint sprigs, lemon slices

Directions:

Bring 3 cups of the water to a boil.

Pour over tea bags; cover and steep

10 minutes. Remove and discard tea

bags, squeezing gently. Stir

SPLENDA® Granulated Sweetener

into tea; add remaining 2 cups water.

Add lemon juice, if desired. Serve

over crushed ice. Garnish with mint

sprigs or lemon slices, if desired.

REFRESHING ICEDMOCHA LATTEServeS 4

2/3 cup SPLENDA® No Calorie

Sweetener, Granulated

2 tablespoons Dutch process cocoa

2 tablespoons instant coffee granules

2 cups boiling water

2 cups fat free half-and-half, divided

Frozen whipped topping,

chocolate curls

Directions:

Combine SPLENDA® Granulated

Sweetener, cocoa and coffee in a

small bowl. Gradually whisk in boiling

water, whisking until blended. Stir in

1 cup half-and-half. Pour mixture

into ice cube trays. Freeze 8 hours.

Pour remaining 1 cup half-and-half in

blender. Gradually add frozen mocha

cubes, blending until smooth. Serve

immediately. Garnish with chocolate

curls and whipped cream, if desired.

HEALTHY TIP:Snacking on bananasbetween meals helps tokeep blood-sugar levelsup, and because they arehigh in potassium, theyhelp normalize theheartbeat and regulate thebody's water balance.

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HEALTHY TIP:Adding in SPLENDA® No Calorie Sweetenerinstead of pure sugar will keep the caloriesdown and still deliver on sweet taste!

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{Snacks} Healthy Eats & Treats

BLUEBERRY MUFFINSServeS 12

2 cups all-purpose flour

2 teaspoons baking powder

3/4 teaspoon salt

1/2 cup light margarine, softened

1 cup SPLENDA® No Calorie Sweetener With Fiber, Granulated

1/4 cup honey

2 large eggs

1 teaspoon vanilla extract

1/2 cup 1 percent low-fat milk

1 cup fresh or frozen blueberries, thawed

Directions:

Place oven rack on top shelf of oven. Preheat oven to 400 degrees. Line

12 muffin cups with paper liners. Lightly spray liners with nonstick

cooking spray. Sift together flour, baking powder and salt; set aside.

Beat margarine at medium speed with an electric mixer until creamy.

Gradually add SPLENDA® Granulated Sweetener and honey, beating

until light and fluffy. Add eggs one at a time, beating until blended after

each addition. Stir in vanilla. Alternately add flour mixture and milk,

beginning and ending with flour mixture. Beat at low speed until

blended after each addition. Fold in blueberries. Spoon batter evenly

into paper-lined muffin cups. Bake 20 to 22 minutes or until golden.

Remove from pan immediately and cool on wire rack.

OVEN-BAKED SWEET POTATO CHIPS

ServeS 2

2 medium sweet potatoes

1 tablespoon extra-virgin olive oil

1/2 teaspoon sea salt

Directions:

Preheat oven to 400 degrees. Cut sweet potatoes with

a mandolin or by hand to 1/8-inch thickness. Spread

sweet potatoes onto baking sheet. Drizzle with oil and

toss. Bake, flipping once after 10 minutes, for a total of

22 to 25 minutes until crispy. Sprinkle with salt. Serve.

HEALTHY TIP:Sweet potatoes are nutritional all-stars! They are loadedwith carotenoids, vitamin A, potassium and fiber.

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Healthy Eats & Treats {Snacks}

PARMESAN POPCORNYIelDS 4 cuPS

4 cups air-popped popcorn

1/2 cup grated Parmesan cheese

Cayenne pepper, to taste

Directions:

Toss hot popcorn with Parmesan

cheese and cayenne pepper. Serve.

FRUIT & NUTMEDLEYYIelDS 10 ServIngS

(1/3 cuP each)

1 cup diced dried apricots

1/2 cup dried cranberries

1/2 cup lightly salted roasted

almonds

1 1/2 cups lightly salted roasted

peanuts

1/2 teaspoon pumpkin pie spice

1/3 cup raisins

Directions:

Mix all ingredients in gallon plastic

bag. Toss to coat seasonings and

mix ingredients.

CRUNCHY ROASTEDCHICK PEASYIelDS 2 cuPS

1 15-ounce can chick peas

1 tablespoon olive oil

1 teaspoon kosher salt

1/2 teaspoon garlic powder

Directions:

Preheat oven to 375 degrees. Drain

and rinse chick peas with water. Pat

dry. Whisk olive oil, salt and garlic

powder. Add chick peas and toss

until coated. Spread chick peas onto

baking sheet. Roast for 55 minutes,

tossing halfway through, until brown.

Allow to cool, then serve.

HEALTHY TIP:With only 75 calories aserving, this snack is notonly low-calorie, but quickand easy to make, too!

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HEALTHY TIP:Nuts are an excellentsource of fiber and helpkeep you fuller longer.

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{Appetizers} Healthy Eats & Treats

SPINACH SQUARESServeS 9

1 egg

1/4 cup egg substitute

1/2 cup skim milk

1 cup all-purpose flour

1 teaspoon salt

1 teaspoon baking powder

2 tablespoons butter or canola margarine, melted

1/3 cup fat-free or light sour cream

8 ounces reduced fat Monterey Jack cheese, cut into small cubes

2 10-ounce boxes frozen chopped spinach, thawed and drained

Directions:

Preheat oven to 325 degrees. Coat a 9-by-9-inch baking dish with

cooking spray. Beat egg, egg substitute, milk, flour, salt, baking powder,

melted butter and sour cream in mixing bowl on medium-low speed until

smooth. Stir in cheese cubes and spinach. Pour into prepared pan,

spread evenly with spatula, and bake about 35 minutes. Test center with

knife to be sure it is baked through. Cut the spinach squares after they

come out of the oven. Keep refrigerated until serving.

CRAB-STUFFED MUSHROOMSServeS 2

3 tablespoons light mayonnaise

3 tablespoons fat-free or light sour cream

3 tablespoons Italian-seasoned breadcrumbs

3 tablespoons shredded Parmesan cheese

1 teaspoon minced garlic

1 cup crabmeat (rinsed and drained)

1/4 teaspoon cayenne pepper

1/4 teaspoon ground black pepper

18 medium sized mushrooms, stems removed

Directions:

In small bowl, combine mayonnaise, fat-free sour cream,

breadcrumbs, Parmesan cheese and garlic. Fold in the crabmeat.

Add cayenne and black pepper and stir to combine. Spoon crab

mixture into mushroom caps. Arrange mushroom caps on

baking sheet and bake for 15 to 25 minutes at 350 degrees.

HEALTHY TIP:Mushrooms are one of the highest antioxidant foods and loadedwith nutrients. Serve these as appetizers or enjoy as a meal.

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HEALTHY TIP:Spinach and other darkleafy greens such as kale,collards and Swiss chard areloaded with calcium, folicacid, vitamin K and iron.

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Healthy Eats & Treats {Appetizers}GUILTLESS GUACAMOLEYIelDS 3 cuPS

1 15-ounce can white kidney beans (cannellini)

1 tablespoon lime juice

1 jalapeno, seeded

1/3 cup cilantro leaves

1/2 cup chopped Vidalia onion

1/2 teaspoon salt

1 ripe avocado, pitted and halved

2 plum tomatoes

Baked tortilla chips, carrots or other veggies

Directions:

In food processor, puree beans with lime juice until smooth. Move

to small bowl. Place jalapeno, cilantro, onion and 1/2 teaspoon salt

in food processor and pulse until thick. Spoon avocado into bowl

with beans and combine until chunky. Chop tomatoes and onion,

and add to avocado mixture. Add jalapeno/cilantro mixture and stir.

Add extra lime juice to taste. Serve with tortilla chips or vegetables.

GRILLED SHRIMP APPETIZERServeS 4 to 6

1 1/2 pounds jumbo shrimp, peeled, deveined and patted dry

with paper towels

2 teaspoons extra-virgin olive oil

1/4 teaspoon salt

1/4 teaspoon ground black pepper

1/4 teaspoon paprika

Directions:

Brush the outside of the shrimp lightly with oil. Sprinkle both

sides of shrimp with salt, pepper and paprika. Place shrimp on

grill over high heat. Grill about 2 minutes on each side until

cooked through. Serve with a low-calorie peach salsa for dipping.

HEALTHY TIP:Shrimp is rich in niacin (vitamin B3), which helpsturn fats, carbohydrates and protein into energy.

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HEALTHY TIP:Kidney beans help bulk up this guacamolewhile keeping calories down.

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{Appetizers} Healthy Eats & Treats

FRUITY SPINACH SALADServeS 6

3 tablespoons SPLENDA® No Calorie Sweetener With Fiber, Granulated

2 tablespoon red wine vinegar

3 tablespoons olive oil

12-ounce bag baby spinach

1 (4 1/2-ounce) can grapefruit sections, drained

1 medium apple, sliced

1/4 cup red onion, sliced

Directions:

Mix SPLENDA® Granulated Sweetener with fiber and vinegar in a small

bowl. Whisk in olive oil. Toss dressing with remaining ingredients in a

large bowl.

RAW BROCCOLI SALADServeS 6

4 cups broccoli florets

1/4 cup red onion, minced

2 tablespoons SPLENDA® No Calorie Sweetener, Granulated

2 tablespoons cider vinegar

2 tablespoons light mayonnaise

2 tablespoons sunflower seeds, roasted and salted

3 tablespoons seedless raisins

Directions:

Discard broccoli stems and finely chop florets. Set aside.

Place remaining ingredients in a medium mixing bowl. Mix

well. Add broccoli florets and toss until coated. Chill until

ready to serve.

HEALTHY TIP:Broccoli is rich in fiber, which helps keep the gastrointestinaltract healthy and helps keep cholesterol levels in check.

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HEALTHY TIP:Eating a nutritious salad before a meal can help you eatless because it satisfies your hunger and fills you up onlow-calorie and nutrient-rich leafy greens.

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Healthy Eats & Treats {Appetizers}


GINGER NOODLE SALADServeS 4

4 ounces dry spaghetti or capellini

1 tablespoon minced ginger

3 tablespoons SPLENDA® No Calorie Sweetener, Granulated

1 tablespoon ketchup

1/4 cup light soy sauce

1/4 teaspoon Chinese chile paste

(add more if you want it spicier)

1 tablespoon water

2 tablespoons fresh lime juice

1 teaspoon sesame oil or vegetable oil

2 cups mixed salad greens

Directions:

Cook pasta following package directions. Place ginger,

SPLENDA® Granulated Sweetener, ketchup, soy sauce, chile

paste and water in a medium saucepan. Simmer on

medium-low heat 1 minute. Remove from heat. Add lime

juice and sesame oil. Mix well. Add noodles and stir well.

Serve immediately for a warm salad. Chill 15 to 20 minutes

for a cold salad.

{Main Courses} Healthy Eats & Treats

GRILLED TOMATO BASIL SALMONServeS 4

2 cloves garlic, minced

1 teaspoon kosher salt

1 tablespoon extra-virgin olive oil

1 whole salmon fillet

1/2 cup thinly sliced fresh basil

2 tomatoes, thinly sliced

1/4 teaspoon freshly ground pepper

Directions:

Mix garlic and salt until paste forms. Stir in oil. Place salmon, skin side

down, on sheet of aluminum foil, and spread with garlic paste mixture.

Sprinkle with 1/3 cup of sliced basil. Overlap tomato slices on top of

salmon and sprinkle with salt and pepper. Grill on high heat for 10 to 12

minutes until fish flakes with a fork. Serve with remaining fresh basil.

CHICKEN & VEGETABLELETTUCE WRAPSServeS 6

1 1/2 pounds boneless skinless chicken breasts, diced

2 tablespoons canola oil

3/4 cup chopped mushrooms

1 can (8 ounces) water chestnuts, drained

1 tablespoon minced garlic

2 tablespoons rice vinegar

2 tablespoons teriyaki sauce

1 tablespoon reduced-sodium soy sauce

1/4 teaspoon crushed red pepper flakes

1 1/2 cups shredded carrots

1/2 cup julienned green onions

12 Bibb or Boston lettuce leaves

1/3 cup sliced almonds, toasted

Directions:

In a large skillet coated with cooking spray, cook chicken in 1

tablespoon oil for around 3 minutes; drain. Add in mushrooms,

water chestnuts and garlic; cook around 5 more minutes or

until chicken is cooked through. Drain and set aside. In a small

bowl, whisk the vinegar, teriyaki sauce, soy sauce and red

pepper flakes. Stir in the carrots, onions and chicken. Scoop

onto lettuce leaves and top with almonds. Serve.

HEALTHY TIP:Swapping bread for lettucecan save 200 to 300 calories!

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HEALTHY TIP:Salmon is rich in omega-3 fatty acids,which helps lower cholesterol.

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Healthy Eats & Treats {Main Courses}

CITRUS-GLAZED CHICKENServeS 4

4 (4-ounce) boneless, skinless chicken breasts

3 tablespoons orange juice concentrate, thawed

2 tablespoons fresh lemon juice

1/2 cup chicken broth

3 tablespoons SPLENDA® No Calorie Sweetener, granulated

1 1/2 teaspoons cornstarch

1 tablespoon unsalted butter

1 tablespoon chopped fresh chives

1 tablespoon chopped fresh parsley

1/4 cup almond slices, toasted

Directions:

Preheat oven to 425 degrees. Place chicken breasts on an

ungreased baking sheet. Brush with 1 tablespoon of orange

juice concentrate (reserve remaining concentrate for sauce).

Bake in oven 15 to 20 minutes or until cooked through. Place

remaining orange juice concentrate, lemon juice and chicken

broth in a small saucepan. Blend together SPLENDA®

Granulated Sweetener and cornstarch in a small bowl. Stir

cornstarch mixture into broth. Heat over medium-high heat

and simmer 8 to 10 minutes or until the sauce starts to

thicken slightly. Remove from heat. Whisk butter into sauce.

Add chives and parsley. Pour sauce over chicken breasts.

Sprinkle almonds over chicken and serve.


{Main Courses} Healthy Eats & TreatsVEGETABLE LASAGNA

EASY LEMON CHICKENServeS 4

1 teaspoon cornstarch

1 tablespoon low sodium soy sauce

12 ounces chicken breast tenders, cut in thirds

1/4 cup fresh lemon juice

1/4 cup low-sodium soy sauce

1/4 cup fat-free chicken broth

1 teaspoon fresh ginger, minced

2 cloves garlic, minced

1 tablespoon SPLENDA® No Calorie Sweetener, Granulated

1 teaspoon cornstarch

1 tablespoon vegetable oil

1/4 cup red bell pepper, sliced into 2-inch strips

1/4 cup green bell pepper, sliced into 2-inch strips

Directions:

Mix 1 teaspoon cornstarch and 1 tablespoon soy sauce in a small mixing bowl. Add sliced chicken tenders. Place in

refrigerator and marinate for 10 minutes. Stir the lemon juice, 1/4 cup soy sauce, chicken broth, ginger, garlic,

SPLENDA® Granulated Sweetener and 1 teaspoon cornstarch in a medium mixing bowl. Heat oil in a medium frying

pan. Add chicken and cook over medium-high heat for 3 to 4 minutes or until just done. Add sauce and sliced peppers.

Cook 1 to 2 minutes more or until sauce thickens and peppers are slightly tender.

HEALTHY TIP:Swapping fresh vegetablesfor meat and extra cheesecuts more than 200calories a serving in thisveggie lasagna.

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ServeS 6

1 teaspoon olive oil

3/4 cup sliced mushrooms

3/4 cup chopped zucchini

1/2 cup sliced carrot

1/2 cup chopped red bell pepper

1/2 cup thinly sliced red onion

1 (26-ounce) jar fat-free tomato basil pasta sauce

2 tablespoons pesto

1 15-ounce carton part-skim ricotta cheese

6 hot cooked lasagna noodles (about 6 ounces uncooked), cut in half

3/4 cup (3 ounces) shredded part-skim mozzarella cheese

Directions:

Preheat oven to 375 degrees. Heat oil in a medium saucepan over

medium heat. Add mushrooms, zucchini, carrots, bell pepper and

onion. Cook for 5 minutes, stirring frequently. Add pasta sauce; bring to

a boil. Reduce heat, and simmer 10 minutes. Combine pesto and ricotta

in small bowl. Spread 1/2 cup tomato mixture in the bottom of an 8-

inch square baking dish or pan coated with cooking spray. Arrange four

noodle halves over tomato mixture. Top noodles with half of ricotta

mixture and 1 cup tomato mixture. Repeat layers, ending with noodles.

Spread remaining tomato mixture over noodles; sprinkle with

mozzarella. Cover and bake for 30 minutes. Uncover and bake an

additional 20 minutes. Let stand 10 minutes. Serve with side salad.

Healthy Eats & Treats {Main Courses}

STEAK STIR-FRYServeS 6

1 pound boneless sirloin steak


1 minced garlic

1 teaspoon ground ginger

1 teaspoon salt

1/2 teaspoon black pepper

3 large green peppers, thinly sliced

2 large onions, thinly sliced

3/4 teaspoon beef bouillon granules

3/4 cup hot water

1 (8-ounce) can water chestnuts, drained

1 tablespoon cornstarch

1/4 cup soy sauce

1/4 cup cold water

1/2 teaspoon sugar

Directions:

Cut steak into 2-inch strips. In a large skillet or wok, brown

steak in oil. Add garlic, ginger, salt and pepper; cook one

minute. Remove meat. Add green peppers and onions to

skillet, and cook for five minutes. Dissolve bouillon in hot

water; add to skillet with water chestnuts. Combine

cornstarch, soy sauce, cold water and sugar; stir into skillet.

Add meat. Cook and stir until mixture boils; cook and stir

for 2 minutes.

HEALTHY TIP:Use fresh ingredients such asgarlic and green peppers to addflavor to your stir-fry insteadof heavy sauces that are loadedwith sodium and calories.

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{Sides} Healthy Eats & Treats

CAULIFLOWER MASHED “POTATOES”ServeS 2

1 head cauliflower, cut into 1/2-inch florets

1/2 cup low-fat milk

1 tablespoon margarine spread

Salt and pepper to taste

Directions:

Boil cauliflower until cooked through. Drain well and

place in a large mixing bowl.Mash well with a fork or

a potato masher. Add in milk and margarine. Mix

thoroughly and add salt and pepper to taste.

HERB-STUFFED TOMATOESServeS 4

4 tomatoes

Salt and pepper

1/2 tablespoon unsalted butter


1/2 onion, finely chopped

2 garlic cloves, finely chopped

1 1/2 cups fresh bread crumbs

1 tablespoon chopped chives

1 tablespoon chopped fresh parsley

1 tablespoon chopped fresh basil

1/2 teaspoon dried oregano

1/2 cup grated Parmesan

1 large egg, beaten

Directions:

Preheat oven to 375 degrees. Cut tomatoes in

half and spoon out seeds and flesh. Season the

inside of tomatoes with salt and pepper. Melt

butter with 1 tablespoon of olive oil in a skillet

over low heat. Add onion and sauté for 5

minutes. Add garlic; sauté for 3 minutes. Remove

from heat. Stir in bread crumbs, herbs, Parmesan

and egg. Stuff tomatoes with bread crumb

mixture. Grease a 9-by-13-inch baking dish. Place

tomatoes in dish in a single layer. Drizzle with 1

more tablespoon olive oil. Bake for 30 minutes,

until topping is browned and crisp.

HEALTHY TIP:Experiment with fresh herbs and spices to add flavor to yourside dishes. Tomatoes are rich in lycopene and other nutrients.

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HEALTHY TIP:Swapping cauliflowerfor potatoes cutscalories in half withoutsacrificing flavor!

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Healthy Eats & Treats {Sides}ROASTED LEMON ASPARAGUSServeS 4

3 tablespoons fresh lemon juice

1 tablespoon extra virgin olive oil

1 teaspoon finely grated lemon peel

24 asparagus spears, trimmed

Directions:

Preheat oven to 450 degrees. Mix lemon juice, oil and

lemon peel in medium glass baking dish. Add asparagus;

toss to coat evenly. Sprinkle with salt and pepper. Roast

asparagus until crisp-tender, turning occasionally, about

20 minutes. Serve.

TOASTED BARLEY &VEGETABLESServeS 4 to 6

1/2 cup uncooked barley

1 3/4 cups chicken broth

1/2 cup chopped red onion

1/4 cup chopped fresh mushroom

1/4 cup chopped carrot

1/4 cup chopped green bell pepper

1 tablespoon chopped fresh dill

4 green onions, chopped

Salt & pepper to taste

Directions:

Heat oven to 350 degrees. Spray large non-stick

skillet and 2-quart casserole with cooking spray.

Cook barley in skillet over medium heat about 8

minutes, stirring constantly, until light brown. Stir

in all vegetables and remaining ingredients

(except green onions). Cook until boiling. Place

mixture into casserole dish. Cover with aluminum

foil and bake for 50 minutes or until vegetables

are tender. Sprinkle with green onions and serve.

HEALTHY TIP:Just one serving of barley provides more than50 percent of your daily dietary fiber intake.

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HEALTHY TIP:Asparagus is an excellent source ofpotassium, folic acid and other B vitamins,as well as vitamins A, C and K.

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{Desserts} Healthy Eats & Treats

BLUEBERRYTART WITHALMOND CRUSTServeS 6

1/2 cup almonds, lightly toasted

1 cup graham cracker crumbs

1 large egg white

1 tablespoon butter, melted

1 tablespoon peanut or canola oil

Pinch of salt

8 ounces reduced-fat cream cheese, softened

1/4 cup reduced-fat sour cream

1/4 cup maple syrup

2 cups fresh blueberries

Directions:

Preheat oven to 325 degrees. Coarsely chop almonds in a food processor. Add graham cracker crumbs and process

until the mixture looks like fine crumbs. Whisk egg white in a medium bowl until frothy. Add crumb mixture, butter,

oil and salt; toss to combine. Press the mixture into the bottom and 1/2 inch up the sides of a 9-inch pan. Set the pan

on a baking sheet. Bake until dry and slightly darker around the edges, about 8 minutes. Cool on a wire rack. Beat

cream cheese, sour cream and maple syrup in a medium bowl with an electric mixer on low speed until smooth.

When the crust is cool, spread the filling evenly onto crust. Spread blueberries on the filling, pressing lightly so they

set in. Chill to firm. Serve.

COTTAGE CHEESE &FRUIT PARFAITServeS 2

1 cup nonfat cottage cheese

2 tablespoons SPLENDA® No Calorie Sweetener

With Fiber, Granulated

1 teaspoon vanilla extract

2 mixed fruit cups, drained

1/2 cup mandarin oranges, drained

Directions:

Mix cottage cheese, SPLENDA® Granulated

Sweetener and vanilla in a small bowl.

Spoon 1/4 cup of cottage cheese into a large

glass. Pour one fruit cup on top of cottage cheese.

Spoon 1/4 cup cottage cheese on top of fruit. Pour

1/4 cup oranges on top of cottage cheese. Sprinkle

1/4 cup granola on top of the oranges. Repeat

layering for the second serving.

HEALTHY TIP:Blueberries have thehighest antioxidantcontent of all fresh fruit.They are also known toaid in reducing belly fat.

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Healthy Eats & Treats