Plain, microwaved broccoli again? You know vegetables and health go side by side, so try something new! Try tossing in a bit of non-fat or low fat Italian salad dressing first for a tangy flavor. While you're at it, throw in some cauliflower for color!

To get your vegetable servings in when you're rushed for time, try this: Sauté a some frozen, mixed stir-fry vegetables in a bit of chicken broth. When they're completely thawed and warm to the touch, stir in some prepared, low fat stir-fry sauce. Toss until heated through. This is wonderful over rice or by itself. And it's finished in minutes.

Microwaved sweet potatoes are quick, nutritious, filling, and tasty. For added flavor, after microwaving, slice in half lengthwise, then drizzle honey over and add a dash of cinnamon and/or nutmeg.

Sauté fresh or frozen snow peas with fresh sliced mushrooms in chicken broth. Very colorful, very quick, very low fat and very delicious.

Make a fresh salsa! Dice a red onion, a green, red or yellow bell pepper, a tomato, and a jalapeno or two. Add some red wine vinegar and a pinch of cilantro. Refrigerate for a couple hours so the flavors blend. This is a fabulous condiment to use over baked fish or chicken. Try it over a EggBeaters® omelet. Or spread a toasted bagel half with low fat cream cheese and a dollop of salsa. It will last a couple of days in the refrigerator and it's just the thing to add flavor to an otherwise "boring" meal.

Combine strawberries and blueberries with a scoop of low fat or fat-free cottage cheese for a filling, yet light snack. Stir in some unsweetened applesauce for a tangy flavor. The cottage cheese is loaded with protein and the combination of berries and applesauce is delightful.

Sauté sliced peaches, nectarine, apples and/or bananas in a nonstick skillet with a drop of vanilla and a pinch of cinnamon and nutmeg for a change of pace. Add a few drops of orange or pineapple juice for extra flavor.

As soon as you get home from your grocer's, wash your blueberries, strawberries or other fruits and put them in a bowl in the refrigerator. Grab them for a snack during the day, or sprinkle them on your cereal in the morning. When you're hungry during the day, or busy in the morning, you're much less likely to take the time to wash and prepare them. So keep your fruits (and vegies) clean and accessible.

Broil bananas halves after sprinkling with cinnamon.

Tired of green salads for dinner? Try a fruit salad for a change of pace. Cut up some honeydew melon, cantaloupe and watermelon then throw in some grapes, raisins and orange sections. Sprinkle with orange or lemon juice for a refreshing change.

Learn to love cooking spray. Use Pam® or other vegetable cooking sprays in place of oil whenever possible. A light mist is all you need to keep foods from sticking. Several brands have now added canola and olive oil sprays that add a slight flavor to your foods.

Stir-fry your vegetables in broth. Chicken, beef or vegetable broth give your vegetables a great flavor, and using broth instead of oil really cuts down on the fat.

Boil, Broil or Bake instead of frying!

Always remove the skin from your poultry and trim the fat from your meats.

Leaner meats are often "tougher" than fattier cuts. Use marinades to tenderize your flank steaks. Red wine vinegar, soy sauce, crushed garlic, lime and fresh ginger make a fabulous marinade. Just put a trimmed flank steak in a zipper bag, add the marinade, then keep in your refrigerator for a few hours. Broil or grill for a delicious addition to your table.

Always keep a bottle of water with you. Fill a giant sports bottle with water in the morning, toss in some ice cubes, and sip on it all day. It will help with digestion, keep your skin clear, and keep you hydrated. Remember, drinking 8-10 glasses of fresh water each day is one of the best things you can do for your body.

Always have something healthy to eat nearby. When you leave in the morning, take a bagel with you, or keep low fat snacks in the car. Make sure you eat every 3-4 hours. Don't wait until you've got a headache and you're ravenous. By then you are sure to make unhealthy choices.

Try some Green Tea. Several studies have shown that drinking Green Tea may help prevent some types of cancers. So try replacing a cup of coffee a day with a relaxing cup of Green Tea. While your at it, add some fresh lemon juice to get in a mini-dose of vitamin C!

Lowfat Scalloped Potatoes? Sure, just modify the ingredients. Scrape four potatoes, then slice very thin. Slice an onion into thin rings. Spray a 9" x 9" glass pan with Pam®. Layer 1/3 of the potato slices on the bottom. Top with 1/2 the onion slices. Sprinkle with salt, pepper, and about 1 Tablespoon flour. Repeat, then finish with the last 1/3 of the potato slices. Pour about 1/2 C skim milk over the top. Top with 1/4 Cup lowfat or nonfat cheddar cheese. Cover with foil and bake about 35-40 minutes at 375°. A terrific change of pace!

Everyone loves twice-baked potatoes, so try this low-fat version for a change. Bake four potatoes until done (450° for about 50-60 minutes--test for tenderness with a fork). Let cool slightly then slice in half lengthwise. Scrape out the pulp with a spoon, leaving the skins intact. Mix the pulp with skim milk, salt and pepper, and Butter Buds®. Scoop the pulp back into the skins and broil about 1-2 minutes until the top is golden brown. Variations: add nonfat or lowfat sour cream or cheddar cheese to the mix.

Baked Potato Slices with Rosemary and Garlic. Slice four potatoes into medium-thin wedges. In a mixing bowl, mix together 1 tablespoon olive oil and 3 tablespoons water. Add 1 tablespoon rosemary, 1/2 teaspoon paprika, 1/2 teaspoon garlic powder, Butter Buds®, salt and pepper. Toss potatoes in mixture, then place in a single layer on a baking sheet sprayed with Pam®. Bake 400° for 40-45 minutes or until done. If desired, omit garlic powder, and add 1-2 cloves minced fresh garlic. Like French Fries, only better!

Broil rather than pan-fry meats such as hamburger, lamb chops, pork chops and steak.

Use a rack to drain off fat when broiling, roasting or baking. Instead of basting with drippings, keep meat moist with wine, fruit juices or an acceptable oil-based marinade.

Cook a day ahead of time. Stews, boiled meat, soup stock or other dishes in which fat cooks into the liquid can be refrigerated. Then the hardened fat can be removed from the top.

Make gravies after the fat has hardened and can be removed from the liquid.

When a recipe calls for browning the meat first, try browning it under the broiler instead of in a pan.

Rosemary with peas, cauliflower and squash

Oregano with zucchini

Dill with green beans

Marjoram with Brussels sprouts

carrots and spinach

Basil with tomatoes

Brown lean meats and pan or oven-fry fish and poultry

Saute onions and other vegetables for soup

Make cream sauces and soups using low-fat milk

Add whipped or scalloped potatoes using low-fat milk

Make hot breads, piecrust and cakes

Pop corn and make cocktail snacks

Make casseroles using dried peas or beans

Brown rice and for Spanish or curried rice

Cook dehydrated potatoes and other prepared foods that call for fat to be added

Make pancakes or waffles

Select lean cuts of meat and trim off all visible fat before cooking.

Serve moderate portions, and try "low-meat" dishes featuring pasta, rice, beans and/or vegetables.

Use cooking methods that require little or no fat ? boil, broil, bake, roast, poach, steam, saute, stir-fry or microwave.

Replace saturated fats with healthier substitutes. For example, when your own recipe calls for butter, lard, bacon, bacon fat or chicken fat, use margarine that contains no more than 2 grams of saturated fat per 1 tablespoon, or unsaturated vegetable oil.

When a recipe calls for:

Use:

Whole Milk
(1 cup)

1 cup of skim or fat-free milk plus 1 tablespoon of unsaturated oil.

Heavy Cream
(1 cup)

1 cup evaporated skim milk or 1/2 cup low-fat yogurt and 1/2 cup low-fat cottage cheese.

Sour Cream

Low-fat cottage cheese plus low-fat yogurt for flavor; ricotta cheese made from partially skimmed milk (thinned with yogurt or buttermilk, if desired); one can of chilled evaporated fat-free milk whipped with one teaspoon of lemon juice; or low-fat buttermilk or low-fat yogurt.

Cream Cheese

4 tablespoons of margarine blended with 1 cup dry low-fat cottage cheese. Add a small amount of fat-free milk if needed in the blending mixture. Add chopped chives or pimiento and herbs and seasonings for variety.

Butter
(1tablespoon)

1 tablespoon polyunsaturated margarine or 3/4 tablespoon polyunsaturated oil.

Shortening
(1 cup)

2 sticks polyunsaturated margarine.

Oil
(1 cup)

1 1/4 cups polyunsaturated margarine.

Eggs
(1 egg)

1 egg white plus 2 teaspoons of unsaturated oil or commercially produced cholesterol-free egg substitute according to package directions. 3 egg whites for 2 whole eggs; 2 egg whites for 1 whole egg in baking recipes.

Unsweetened
Baking Chocolate
(1 ounce)

3 tablespoons unsweetened cocoa powder or carob powder plus 1 tablespoon of polyunsaturated oil or margarine (Carob is sweeter than cocoa, so reduce the sugar in the recipe by one-fourth).

Note: Many cheeses, although made with fat-free milk, have cream added to them. Check labels for cheeses with no more than 5 grams of fat per ounce.

Use less salt or no salt at the table and in cooking.

Use herbs and spices in place of salt.

Limit your intake of foods high in added sodium, such as:

To reduce the salt in canned vegetables, drain the liquid, then rinse them in water before eating.

Look for "unsalted" varieties of the canned foods and snack foods listed above. Some foods may be labeled "no salt" or "without added salt."

Ask restaurants not to add salt to your order.

Even bakery products and cereals can be major sources of sodium in the diet. Read the labels of all foods carefully.