1 butternut squash (about 2 or 3 pounds)
2 tsp olive oil
1 medium onion, chopped
1 quart vegetable or chicken broth
freshly grated nutmeg to taste
1/4 to 1/2 tsp ground cinnamon
sweetener equal to 1 tsp sugar (use your favorite sugar substitute or choose low glycemic agave nectar)

Preheat oven to 400*F. Cut butternut squash in half lengthwise and remove the seeds. Spread cut side of squash with olive oil, then place squash cut side down onto baking dish. Bake for about 40 minutes or until squash is tender. Remove from oven and let set until cool enough to handle.

Cook chopped onion in a large nonstick saucepan or Dutch oven, covered, with a small amount of water. Stir often and add a little more water if necessary. Cook until the onion is translucent then remove from heat. Scoop the butternut squash from the shell and add to saucepan, discarding the shell. Add 3 cups of the broth to mixture. Use a stick blender in the saucepan to blend all ingredients until smooth. Alternatively, process mixture a little at a time in a blender.

Add enough of remaining broth to provide the right consistency for soup. If not thin enough, add just enough water to bring to the right consistency. The amount of liquid you add may vary slightly since butternut squash can vary widely in moisture levels.

Season with nutmeg and cinnamon to taste.

This soup tastes great freshly cooked or leftover. It also freezes well!

You can make use our spice mix recipe, or use any prepackaged spice blend you have on hand for an easy to prepare vegetable dish. Grill the kabobs outdoors if weather permits, or cook them under the broiler. Add or replace any of the vegetables with your favorite veggies or anything in season, such as eggplant.

Spice Blend:
1/2 tsp salt
1/4 tsp black pepper
1/4 tsp thyme
1/4 tsp onion powder
1/4 tsp garlic powder
1/4 tsp ground fennel seeds
1/4 tsp ground allspice
1/4 tsp ground red pepper

Veggies:
8 large scallions, white part plus enough green to make 3 inch pieces
1 red bell pepper, cut into 8 chunks
2 small summer squash, cut into 8 chunks
8 white mushrooms
1 fennel bulb, quartered then cut to make 8 pieces
8 cherry tomatoes
2 Tbsp olive oil

Place vegetables in a bowl and toss with the oil. Add seasoning blend and toss to coat well.

Thread vegetables onto 8 skewers, dividing them evenly.

Broil until tender, or cook on an outdoor grill for the most flavor.

Makes 8 skewers, serves 4 or 8 as desired.

1 spaghetti squash

1/3 cup reduced fat peanut butter
1 tsp minced garlic
2 Tbsp. low sodium soy sauce
1/2 cup water
1 Tbsp unseasoned rice vinegar
1/4 tsp red pepper flakes

1 cup snow peas
2 Tbsp fresh cilantro, finely chopped
1 Tbsp chopped peanuts

Preheat oven to 375*F.

Cut spaghetti squash in half lengthwise and scoop out seeds. Puncture the outside of the squash several times with a fork. Place squash, cut side down, in a baking dish. Cover dish with foil or a lid. Bake until tender, about 45 minutes to an hour, depending on the size of the squash.

Combine peanut butter, garlic, soy sauce, water, rice vinegar, and red pepper flakes in the bowl of a food processor and process until smooth. You may also use bowl and whisk to blend well. Set aside.

When squash is almost done, steam the snow peas until tender.

Remove cooked squash from oven and shred it with a fork to resemble spaghetti strands. Toss spaghetti squash, snow peas and reserved sauce in a mixing bowl. Divide among 4 plates. Sprinkle with cilantro and chopped nuts to serve.

Serves 4

2 Tbsp miso paste
1 1/2 tsp light sesame oil
1 1/2 tsp chopped ginger
1 1/2 tsp chopped garlic
1/4 tsp red pepper flakes

4 boneless, skinless chicken breasts (about 4 oz each)
1 tsp vegetable oil

Combine the miso, sesame oil, ginger, garlic, and red pepper flakes in a shallow dish and mix well. Add chicken to dish, turning chicken to coat well on each side. Cover dish and place in refrigerator to marinate for a few hours.

Heat vegetable oil in a large nonstick skillet over medium high heat.

Drain marinade from chicken. Add chicken to skillet and cook until no longer pink inside, about 4 or 5 minutes on each side.

Serve with your favorite vegetables. Also great leftover and chopped to include in an Asian salad.

Makes 4 servings.

1 large head cauliflower (about 3 pounds)
4 garlic cloves
1 jalapeno pepper
8 whole peppercorns
2 bay leaves
5 cups rice vinegar (not the seasoned type)

Prepare two quart size jars by washing thoroughly and set aside.

Cut cauliflower into florets.

Heat an inch of water in a large saucepan over high heat. Place a steamer basket in the saucepan and fill it with the cauliflower florets. Steam for about 3 to 5 minutes or until crisp tender. The length of time depends on the size of the florets. Do not overcook

Smash garlic cloves and place 2 in each jar. Carefully seed the hot peppers and cut into large chunks and divide equally between the jars, along with the peppercorns and bay leaves.

Divide the steamed cauliflower between the jars. Pour rice vinegar over the cauliflower to cover completely. Place lids on jars, then place in the refrigerator to chill. Leave in fridge for at least two days. Discard the bay leaves before serving.

Makes a great appetizer or snack recipe for good carb diets. Keeps up to 3 weeks in the refrigerator.

3 cups tomato juice
3 Tbsp tomato paste
1 large apple, unpeeled, cut into chunks
3/4 cup finely chopped red onion
2 cloves garlic, peeled
1/3 cup almonds
1/4 cup red wine vinegar
2 tsp. red pepper sauce
1 tsp. chili powder
3/4 tsp ground cinnamon
1/4 tsp. salt
1/2 cup water
4 plum tomatoes, cut into 1/2 inch chunks
1 avocado, cut into 1/2 inch chunks

Combine tomato juice, paste, apple, 1/2 cup of the onion, garlic, almonds, vinegar, hot sauce, chili powder, cinnamon and salt in a blender. Process until blended but not pureed. It should still be slightly chunky. Pour mixture into a serving container. Stir in 1/2 cup water and the cut up tomatoes. Chill until serving time.

Top with remaining onion and the diced avocado to serve.

Makes 4 servings.

1/3 cup chopped red bell pepper
1 Tbsp. finely chopped onion
1 1/2 tsp. cider vinegar
1/8 tsp. black pepper
Nonstick cooking spray
4 eggs
dash of salt
dash of ground red pepper
1/4 cup shredded reduced fat sharp cheddar cheese
1 Tbsp. snipped fresh chives or parsley
1 cup baby spinach leaves, chopped

In a small bowl combine red bell pepper, onion, cider vinegar, and black pepper. Set aside.

Spray an 8-inch nonstick skillet with cooking spray. Heat skillet over medium heat.

In a large bowl combine eggs, salt, and ground red pepper. Whisk the eggs until well blended. Pour eggs into the prepared skillet and cook over medium heat. As eggs set, run a spatula around edge of skillet, lifting eggs so uncooked portion flows underneath.

When eggs are set but still shiny, sprinkle with cheese and chives. Top with 3/4 cup of the spinach and half of the reserved red bell pepper mixture. Fold one side of omelet partially over filling. Top with the remaining spinach and remaining red bell pepper mixture.

Cut the omelet in half to make 2 servings.

1 egg
2 tsp. milk
1 Tbsp. shredded reduced fat Italian cheese blend (Kraft or Sargento)
Dash black pepper
1/4 cup baby spinach, chopped
1 thin slice of lean ham

Preheat oven to 350* Spray a ramekin dish with nonstick cooking spray. Line the dish with the slice of ham, pressing down well.

Combine egg, milk, cheese, pepper, and spinach in a small bowl. Pour mixture into the ham lined ramekin dish. Bake about 15 or 20 minutes until done.

Serves 1. Multiply recipe as needed to make as many servings as you wish.

2 whole eggs (or use 1 whole egg and 2 egg whites), lightly beaten
2 Tbsp shredded reduced fat Mexican cheese blend (Kraft or Sargento)
2 Tbsp salsa

Scrambled: Heat nonstick skillet over medium heat and spray skillet with nonstick cooking spray. Add eggs and stir gently to scramble. While eggs are still wet, stir in the shredded cheese. Cook another moment until done. Serve with salsa.

Omelet: Cook as above, but do not stir the eggs. Gently cook until edges are done, lifting the edges and tilting pan so the eggs can run under to cook evenly. Sprinkle with cheese, then use a spatula to flip half over to make an omelet. Serve with salsa.

Microwave: Pour eggs and cheese into a small microwave safe baking dish which has been sprayed with nonstick cooking spray. Cook until the eggs are puffy and appear done. This will take about a minute, depending on the power of your microwave. Remove to plate and serve with salsa.

Serves 1

1/2 cup old fashioned rolled oats
3/4 cup unsweetened vanilla almond milk or use plain dairy milk with a drop of vanilla extract
1 small banana

Soak oats and milk in a bowl for about half an hour, or while you shower and dress in the morning. Slice banana into bowl and stir.

This is my favorite way to eat oats without any sweetener! The oats soften up just enough to make them good, although you can let them soak longer if you prefer. Add extra almond milk if necessary. The banana adds the perfect amount of sweetness. You can sprinkle with cinnamon for added flavor.

Serves 1