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I have spent the last 2 hours reading your newsletter and wonderful recipes. I have already printed a whole bunch I want to try. I love them because they are using ingredients one has on hand. I love that and just wanted you to know how much we appreciate all your hard work in putting together this newsletter. Thank you very much.


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       Volume I - January 9, 2009

Help! I’m Having a Munchie Attack!
by Patty Liston

We can feel it coming — the “I’ll eat anything that isn’t nailed down”, munchie attack.

Unfortunately, when these cravings come, we usually reach for a quick fix - which quickly fixes itself to our hips, thighs, belly and/or back-side. Next time the craving comes, try one of these snacks instead. They are healthy, and calorie light—under 100 calories each.

Cheesy Popcorn
(75 calories per serving)
Freshly grated Parmesan cheese and a sprinkle of cayenne pepper dress up air-popped popcorn.
4 cups hot air-popped popcorn
1/2 cup freshly grated Parmesan cheese
Cayenne pepper to taste

Toss popcorn with Parmesan and cayenne to taste. Makes 4 servings, about 1 cup each.

  Download this recipe.

Cocoanut Bananas

4 teaspoons cocoa powder
4 teaspoons toasted unsweetened coconut
2 small bananas, sliced on the bias

Place cocoa and coconut on separate plates. Roll each banana slice in the cocoa, shake off the excess, then dip in the coconut.

  Download this recipe.

Feta and Herb Dip Crudites

1 15-ounce can white beans, rinsed
3/4 cup nonfat plain yogurt
1/2 cup crumbled feta cheese
1 tablespoon lemon juice
1 teaspoon garlic salt
1 teaspoon freshly ground pepper
1/4 cup chopped fresh parsley
1/4 cup chopped fresh dill
1/4 cup chopped fresh mint
1/4 cup chopped fresh chives

Place beans, yogurt, feta, lemon juice, garlic salt and pepper in a food processor and puree until smooth. Add herbs; puree until incorporated. Chill until ready to serve.

  Download this recipe.

Ham and Pepper Roll-ups

1 tablespoon reduced-fat cream cheese
2 slices reduced-sodium deli ham
1/2 cup red bell pepper slices

Spread cream cheese on ham slices, top with bell pepper and roll.

  Download this recipe.

Sesame Carrots

2 cups baby carrots
1 tablespoon toasted sesame seeds
Pinch of dried thyme
Pinch of kosher salt

Toss carrots with sesame seeds, thyme and kosher salt in a small bowl.


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