Oatmeal

            ½ cup oatmeal

            1tablespoon ground flaxseed meal

            2 tablespoons toasted pecans

            ¼-½ cup of raspberries (handful)

            ½ cup soymilk 

       Cook oatmeal as directed on the side of the box. Add ground flaxseed meal, pecans, raspberries and soymilk.

*Oats: Lower cholesterol, keeps blood sugar levels in balance, helps with the digestive system, high fiber, low calories, protein, contains: magnesium, potassium, zinc, copper, manganese, selenium, thiamine, may prevent colon cancer, anti-oxidant

**Flaxseed: omega-3 fatty acid (the good fats), fiber, protein, magnesium, iron, potassion, contains "lignins", a type of phytoestrogen which helps prevent against breast cancer

Spinach Pasta with Turkey-Tomato Sauce (serves 6)

9 medium ripe tomatoes (about 3 pounds), halved or quartered, or two 16-ounce cans whole tomatoes with juices, plus two 8-ounce cans tomato sauce

            ½ cup water

            One 8-ounce can tomato paste

            2 tablespoons olive oil

            1 cup chopped onion

            2 to 3 garlic cloves, minced

      1 pound lean ground turkey

1 small fennel bulb, chopped (about 1 cup), or 1 cup chopped celery plus ½ tablespoon crushed fennel seed

2 tablespoons finely chopped fresh flat-leaf parsley or 2 teaspoons dried parsley

2 tablespoons chopped fresh basil or 2 teaspoons dried basil

1 tablespoon chopped fresh oregano or 1 teaspoon dried oregano

¼ teaspoon freshly ground black pepper

¼ to ½ teaspoon course sea salt

Pinch of cayenne

1 pound spinach pasta, freshly cooked

1.      In a large nonstick pot, cook the tomatoes and water over low heat for 30 to 40 minutes, or until tender. Transfer to a blender or food processor fitted with a metal blade, add the tomato paste and process until smooth. (If using canned tomatoes, pour them and the canned tomato sauce and paste directly into the blender or food processor). Work in batches if necessary

2.      In a large sauté pan, heat the olive oil over medium high heat. Add the onion and garlic and cook, stirring, for about 5 minutes or until softened but not browned. Add the turkey and cook for about 10 minutes, breaking up the turkey with a spoon into small pieces. Add the fennel and cook for 1 to 2 minutes longer, or until the fennel softens. Pour contents of pan into strainer and allow fat to drain.

3.      Return meat to pan (or heavy pot), add the tomato puree, parsley, basil, oregano, black pepper, salt, and cayenne. Cover and cook for about 45 minutes, or until flavors are nicely melded.

4.      Serve over spinach pasta

*Spinach: A synergy of multiple nutrients/phtyonutrients, low in calories, lutein/zeaxanthin, beta-carotene, plant-derived omega-3 fatty acids, glutathione, alpha lipoic acid, vitamins C and E, B vitamins (thiamine, riboflavin, B6, folate) minerals (calcium, iron, magnesium, manganese, and zinc) polyphenols, betaine, helps prevent against cataracts, cardiovascular disease, including stroke and coronary artery disease, a host of cancers including colon, lung, oral, stomach, ovarian, prostate, and breast cancers, age-related macular degeneration (AMD), and the best food on the planet to prevent cataracts and age-related macular degeneration, thus ensuring a lifetime of good vision.

**Tomato: Lycopene- antioxidant which helps prevent damage from sunlight and eliminates the environment's free radicals which cause cancer, low in calories, vitamin C, alpa- and beta-carotenes, lutein/zeaxanthin, phytuene and phytofluene, potassium, B vitamins (B6, niacin, folate, thiamine, and pantothenic acid), chromium, biotin, fiber, prevents prostate cancer, reduce the risk of cardiovascular disease.

***Turkey breast: The leanest meat source of protein on the planet, Niacin, vitamin B6 and B12, iron, selenium, and zinc.

Fat Free Milk Chocolate Chippers (1^st meeting)

              Prune Puree

                        3 oz. Pitted prunes (about 1 cup)

                        1 cup water or fruit juice

                        2 teaspoon lecithin granules

1.  Place all the ingredients in a blender or food processor and process at high speed until the mixture is smooth. Use immediately, or place in an airtight container and store in the refrigerator for up to 3 weeks. YIELD: 1 ½ cups.

             Milk Chocolate Chippers

            1 1/3 cup whole wheat pastry flour       

            ¼ cup instant nonfat dry milk powder

            ½ cup sugar

            ¼ cup plus 2 teaspoon brown sugar

            ¾ teaspoon baking soda

            ¼ cup plus 2 teaspoon Prune Puree

            1 teaspoon vanilla extract

            ½ cup milk chocolate or semi-sweet chocolate chips

            1/3 cup dark raisins

            ¼ cup chopped walnuts (optional but very nutritional)

1.      Combine the flour, milk powder, sugars, and baking soda in a large bowl, and stir to mix well. Add the Prune Puree and vanilla extract and stir to mix well. (The mixture will seem dry at first, but will form a stiff dough as you keep stirring.) Fold in the chocolate chips, the raisins, and, if desired, the walnuts.

2.      Coat a baking sheet with nonstick cooking spray. Drop rounded teaspoonfuls of dough onto the sheet, placing them 1 ½ inches apart. Slightly flatten each cookie withy the tip of the spoon. Bake at 350^oF for 9 minutes, or until lightly browned.

3.      Cool the cookies on the pan for 1 minute. Then transfer the cookies to wire racks, and cool completely. Serve immediately, or transfer to an airtight container and arrande in single layers separated by sheets of waxed paper.

*Whole-wheat: reduces risk of coronary heart disease, stroke, diabetes, obesity, diverticulosis, hypertension, certain cancers and osteoperosis, filling, Lowers cholesterol, keeps blood sugar levels in balance, helps with the digestive system, high fiber, low calories, protein, contains: magnesium, potassium, zinc, copper, manganese, selenium, thiamine, may prevent colon cancer, anti-oxidant

*Prune Puree: Replaces the butter, eliminating the harmful fats. Prunes are Low in Saturated Fat, Cholesterol and Sodium, high in Vitamin A and Vitamin B6.

**Walnuts: Plant derived omega 3-fatty acids, vitamin E, magnesium, polyphenols, protein, fiber, potassium, plant sterols- play a significant role in lowering serum cholesterol levels, vitamin B6, arginine, nuts with the highest level of antioxidant activity.

***Lecithin, a nutritious by-product of soybean-oil refining, is sold in health food stores as a food supplement. Because Lecithin improves the texture of baked goods, commercial bakers often add small amounts of this product to fat-free and low fat cakes, cookies, breads and muffins.

 Whole Wheat Blueberry Muffins (8 regular muffins) (2^ndmeeting)

          1 cup soymilk (milk if preferred)
          1 cup oats
          ¾ cup whole wheat flour
          ¼ cup whole wheat pastry flour
          ½ teaspoon cinnamon (optional)
          1 teaspoon baking powder
          ½ teaspoon baking soda
          ¼ teaspoon salt
          1 tablespoon ground flax seeds (substitute for eggs, may use egg if preferred)
          2 tablespoons water
          ¼ cup unsweetened applesauce
          1 teaspoon vanilla
          ¼ cup sugar
          1 cup frozen blueberries
           ½ to 1 cup of chopped nuts (almonds, pecans or walnuts)