Peach Berry Shake

Serves 4
2-1/2 cups frozen peach slices or 1-1/2 cups fresh slices
1 cup ripe fresh or frozen strawberries, stemmed
1 cup plain, non-fat yogurt
1/4 cup pure maple syrup or honey
1/8 tsp. nutmeg
1 Tbsp. fresh lime juice

Combine the peaches, strawberries, yogurt, maple syrup or honey, nutmeg and lime juice in a blender or food processor and puree until smooth and creamy. Serve at once or chill until serving time.

Nutrition Information Per Serving (9 ounces):
131 calories; 4 g protein; 28 g carbohydrate; 2 g fiber; <1 g fat (0 g saturated, 0 g monounsaturated, 0 g polyunsaturated); 1 mg cholesterol; 45 mg sodium; 0.5 mg iron; 16 mcg folate; 135 mg calcium.

Brown Rice and Shiitake Pilaf

Serves 6
1 ounce dried shiitake mushrooms
1/2 cup diced celery
2 tsp. minced garlic
2 cups brown rice
1/2 cup thinly sliced green onion soy sauce to taste (preferably low sodium; approx. 1 Tbsp.)
black pepper

In a small bowl, soak mushrooms in 2 cups hot water until soft, 20-30 minutes. Lift mushrooms out with a slotted spoon. Cut off and discard stems and slice caps into thin strips. Add enough water to soaking liquid to make 2 cups and set aside. In a medium saucepan, combine celery, garlic, and 1/4 cup water. Bring to a simmer, covered, over moderate heat and simmer until vegetables are softened, about five minutes. Stir in rice, mushrooms and 2 cups reserved liquid. Bring to a boil over high heat. Cover and reduce heat to lowest setting. Cook until rice is tender and all liquid has been absorbed, about 45 minutes. Remove from heat and stir in green onions with a fork. Season to taste with soy sauce and black pepper.

Nutrition Information Per Serving (1 cup):
249 calories; 6 g protein; 53 g carbohydrate; 3 g fiber; 2 g fat (1 g saturated, 1 g monounsaturated, 1 g polyunsaturated); 0 mg cholesterol; 111 mg sodium; 1 mg iron; 29 mcg folate; 27 mg calcium.

Watermelon Salad

Serves 4
4 cups 1/2-inch cubes seeded, peeled watermelon
1/2 cup diced red onion
4 Tbsp. rice vinegar (not seasoned)
2 Tbsp. chopped fresh mint
1/2 tsp. black pepper

Mix all ingredients together in a large bowl.

Nutrition Information Per Serving (1 cup):
59 calories; 1 g protein; 14 g carbohydrate; 1 g fiber; <1 g fat (0 g saturated, 0 g monounsaturated, 0 g polyunsaturated); 0 mg cholesterol; 4 mg sodium; 0.5 mg iron; 7 mcg folate; 17 mg calcium.

Spicy Baked Fish

Serves 4
Cooking oil spray
1 lb. cod (or other fish) fillet
1 Tbsp. olive oil
1 tsp. spicy seasoning mix (see recipe below)
Preheat oven to 350°. Spray a casserole dish with cooking oil spray. Wash and dry fish. Place in dish and drizzle with oil and seasoning mixture. Bake uncovered for 15 minutes or until fish flakes with fork. Cut into four pieces.

Spicy Seasoning Mix
1-1/2 tsp. white pepper
1/2 tsp. cayenne pepper
1/2 tsp. black pepper
1 tsp. onion powder
1-1/4 tsp. garlic powder
1 Tbsp. dried basil
1-1/2 tsp. dried thyme
Mix all ingredients together. Store in an airtight container. Use in meat, poultry, fish or vegetable dishes.

Nutrition Information Per Serving (1 piece - 3 oz.):
123 calories; 20 g protein; 0 g carbohydrate; 0 g fiber; 4 g fat (0.5 g saturated, 2.5 g monounsaturated, 0.5 g polyunsaturated); 48 mg cholesterol; 61 mg sodium; 0.5 mg iron; 8 mcg folate; 18 mg calcium.

Crispy Brown Rice Cookies

15 servings (30 cookies)
2 egg whites
1/2 cup natural cane sugar
3 Tbsp. maple syrup or honey
2 tsp. vanilla extract
3 cups crispy brown rice cereal
1/3 cup all-purpose flour
1 tsp. cinnamon

Preheat oven to 350°. Place egg whites in the bowl of an electric mixer and beat on high speed until frothy. Turn down to low speed. Slowly add sugar, while beating on low. Then increase to high speed for two more minutes. Add maple syrup and beat on high speed for six more minutes. At this point the mixture should be the consistency of meringue. Add vanilla and beat one minute more. In a medium mixing bowl, combine brown rice cereal, flour and cinnamon. Gently fold dry ingredients into wet ingredients. Try not to deflate the egg whites. Line a large baking sheet with parchment paper. Use a soup spoon to drop half-dollar-size mounds of batter onto sheet about 1" apart. Bake in preheated oven until light brown and slightly firm to the touch, about 20 minutes. Allow to cool 20 minutes before removing from baking sheet. Use the tip of a sharp paring knife to loosen cookies from the baking paper.

Nutrition Information Per Serving (2 cookies):
76 calories; 1 g protein; 17 g carbohydrate; 1 g fiber; <1 g fat (0 g saturated, 0 g monounsaturated, 0 g polyunsaturated); 0 mg cholesterol; 8 mg sodium; 0.5 mg iron; 5 mcg folate; 7 mg calcium.