Yield: 1 loaf
Serves: 18

Ingredients:

Nonstick Cooking Spray
1 3/4 cups pre sifted all purpose flour (do not sift)
1/2 cup baking cocoa powder, sifted
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1/2 cup unsalted butter, softened
1 cup granulated sugar
2 large eggs, room temperature
1/4 tsp pure almond extract
1/4 tsp pure vanilla extract
3/4 cup sour cream
1 cup dried cherries

Lightly spray bottom and sides of 9x5x3-inch loaf pan. Place oven rack in lower middle position. Preheat oven to 350. In a medium bowl, whisk togehter flour, cocoa, baking powder, baking soda and salt. In a large mixing bowl, at medium speed, cream together butter and sugar until light and fluffy. Add eggs, one at a time, blending well. Add almond and vanilla extracts. Alternately add flour mixture and sour cream, beginning and ending with dry ingredients. Mix just until combined. Fold in cherries. Pour into loaf pan. Bake in preheated oven 50 to 60 minutes or until a tester inserted, in center of loaf, comes out clean. Cool in pan on wire rack for 10 minutes. Remove from pan and cool completely on wire rack. Spoon Cocoa Glaze over top and sides of tea bread.

Cocoa Glaze
2 tablespoons unsalted butter, melted
2 tablespoons baking cocoa powder
2 tablespoon water
1/2 cup confectioners sugar
1/4 teaspoon pure almond extract

In medium bowl, blend together melted butter, cocoa and water. Whisk until smooth. Slowly add sugar, whisking until smooth. Stir in almond extract,. Spoon over top and sides of tea bread.

Nutrition Information per 1/18 loaf:
220 Calories
10 grams total fat
6 grams saturated fat
50 milligrams cholesterol
33 grams carbohydrate
1.5 grams fiber
3 grams protein
150 milligrams sodium

Preparation Time: 3 minutes
Cooking Time: 12 minutes
Makes 4 Servings

Ingredients:

6 large eggs
1/3 to 1/2 cup milk or half-and-half
1 teaspoon sea salt
Freshly ground black pepper
1 1/2 cups cooked vegetables 1 chopped green onion
1/3 cup shredded Cheddar cheese
2 tablespoons olive oil
2 tablespoons grated Parmesan cheese

In bowl, whisk eggs with milk, salt and pepper. Stir in vegetables, onion and Cheddar cheese. In 10-inch broilerproof skillet with lid, heat oil until hot over medium heat. Add egg mixture; spread evenly. Lower heat; cover and cook until eggs are set around sides of pan, about 10 minutes. Uncover skillet; sprinkle with grated Parmesan cheese. Finish frittata under the broiler until top is completely set. Delicious with potatoes and tossed salad.

Per serving: 246 calories
19 grams fat
331 milligrams cholesterol
638 milligrams sodium
5 grams carbohydrate
14 grams protein

Preparation Time: 2 minutes
Cooking time 13 minutes
Makes 4 Servings

Ingredients:
1 pound thin-cut chicken thigh cutlets
Salt (optional) and pepper to taste
1 tablespoon vegetable oil
1 cup chopped onion
1/2 cup low-fat chicken broth
2/4 cup lemon juice
2 tablespoons lemon zest
2 tablespoons chopped fresh chives

Season chicken with salt and pepper. Heat large skillet over high heat. Add oil and chicken; brown about 5 minutes. Add onion to skillet. Cook about 2 minutes. Stir in broth; simmer until chicken is done, about 5 minutes. Add lemon juice, zest and chives. Delicious with mashed potatoes and beans.

Per serving: 219 calories
12 grams fat
74 milligrams cholesterol
133 milligrams sodium
7 grams carbohydrate
21 grams protein

5 minutes to prepare, 0 minutes to cook
Serves: 2

Ingredients:

2 ripe bananas
2 tbsp low fat yogurt
1/2 cup skimmed milk
1/2 tsp vanilla extract

1. Place the bananas, yogurt, skimmed milk, and vanilla extract all into a food processor and process it until smooth.

2. Serve chilled and immediately.

Nutrition Facts:

Calories 262 kcal
Protein 8.5 g
Carbohydrates 57.1 g
Sugar 34. 9 g
Fat 1.5 g
Saturates 0.9 g
Fiber 1.3 g
Salt 0.24 g

10 minutes to prepare, 5 minutes to cook
Serves: 4

Ingredients:

4 eggs
1/3 cup of low fat milk
2 tbsp chopped fresh dill
salt and pepper
1 1/2 oz/50 g smoked salmon, cut into small pieces
2 tbsp butter
toasted, slices of rustic bread

1. Break the eggs into a large bowl and whisk them together with the milk and dill. Then, season to taste with salt and pepper.

2. Add the smoked salmon and mix to combine the two.

3. Melt the butter in a large nonstick skillet and pour the egg and smoked salmon mixture into the skillet. Gently scrape the egg away from the sides of the skillet using a spatula to allow the uncooked egg to fill the surface.

4. Finally, when all eggs are almost cooked but still a little creamy, remove from the heat and spoon onto the prepared toast. Serve at once while still warm, and garnish with some dill.

Nutrition Facts:

Calories 148 kcal
Protein 12.3 g
Carbohydrates 1.1 g
Sugar 1.1 g
Fat 10.8 g
Saturates 4.2 g
Fiber 0.1 g
Salt 1.0 g

5 minutes to prepare, 5 minutes to cook, and 5 minutes for cooling
Serves: 4

Ingredients:

3 tbsp honey
5/8 cup mixed unsalted nuts
8 tbsp plain low fat yogurt
7/8 cup fresh blueberries

1. Heat the honey in a small pan over medium heat, add the nuts and stir until they are well coated. Remove from the heat and let cool slightly.

2. Divide the yogurt between 4 serving bowls, then spoon over the nut mixture and blueberries

Nutrition Facts:

Calories 231 kcal
Protein 8.9 g
Carbohydrates 24.1 g
Sugar 1.0 g
Fat 11.7 g
Saturates 2.1 g
Fiber 1.6 g
Salt 0.3 g

5 minutes to prepare
Serves: 4-6

Ingredients:

6 oz/176 g mixed salad greens, such as spinach, arugula and frisee
1 red onion
3 oz/85 g radishes
6 oz/175 g cooked beet
10 oz/28 g canned cannellini beans, drained and rinsed
1/3 cup dried cranberries
14 cup roasted cashews
2 1/2 oz 70 g feta cheese, crumbled
DRESSING
3 tbsp extra virgin olive oil
1 tsp Dijon mustard
2 tbsp lemon juice
1 tbsp chopped cilantro
salt & pepper

1. Arrange the salad greens in a salad bowl and set aside.

2. Thinly slice the onion, then cut it in half to form half moons and place them in a bowl.

3. Thinly slice the radishes, cut the tomatoes in half, and peel the beet and dice. Add to the onion with the remaining ingredients, except the nuts and cheese.

4. Put all of the ingredients for the dressing into a screw top jar and shake until blended. Pour over the bean mixture, toss lightly, then spoon on top of the salad greens.

5. Sprinkle over the nuts and cheese and serve at once.

Nutrition Facts:

Calories 301 kcal
Protein 16 g
Carbohydrates 25.2 g
Sugar 7.9 g
Fat 15.9 g
Saturates 5.6 g
Fiber 9.4 g
Salt 1.29 g

10 minutes to prepare, 15 minutes to cook
Serves: 4

Ingredients:

4 tuna steaks, about 5 oz/140 g each
2 red onions
12 cherry tomatoes
1 red bell pepper, seeded and diced into 1 - inch pieces
1 yellow bell pepper, seeded and diced into 1 inch pieces
1 zucchini, sliced
1 tbsp chopped fresh oregano
4 tbsp olive oil freshly ground black pepper
lime wedges

1. Preheat the broiler to high. Cut the tuna into 1 inch 2.5 cm dice. Peel the onions, leaving the root intact, and cut each onion lengthwise into 6 wedges.

2. Divide the fish and vegetables evenly between 8 wooden skewers (presoaked to avoid burning) and arrange on the broiler pan.

3. Mix the oregano and oil together in a small bowl. Season to taste with pepper. Lightly brush the kabobs with oil and cook under the preheated broiler for 10 - 15 minutes or until evenly cooked, turning occasionally. If you cannot fit all the kabobs on the broiler pan at once, cook them in batches, keeping the cooked kabobs warm while cooking the remainder. Alternatively, these kabobs can be cooked on a barbecue.

4. Garnish with lime wedges and serve with a selection of salads, cooked couscous, new potatoes, or bread.

Nutrition Facts:

Calories 352 kcal
Protein 35.8 g
Carbohydrates 12.4 g
Sugar 10.5 g
Fat 18.10 g
Saturates 3.36 g
Fiber 3.05 g
Salt 0.20 g

10 -15 minutes to prepare 45 - 50 minutes to cook
Serves: 4

Ingredients:
21 oz/600 g beef fillet, trimmed of any visible fat pepper
2 tsp Worcestershire sauce
2 tbsp olive oil
14 oz/400 g green beans
3 1/2 oz/100 g small pasta, such as orecchiette
2 red onions, finely sliced
1 large head radicchio generous 1/4 cup of green olives, pitted
DRESSING
1 tsp Dijon mustard
2 tbsp while wine vinegar
3 tbsp olive oil


1. Preheat the oven to 425F/220C. Rub the beef with pepper to taste and Worcestershire sauce.
Heat 2 tablesppons of the oil in a small roasting pan over high heat, add the beef, and sear on all sides. Transfer the dish to the preheated oven and roast for 30 minutes. Remove and let cool.

2. Bring a large pan of water to a boil, add the beans, and cook for 5 minutes, or until just tender. Remove with a slotted spoon and refresh the beans under cold running water. Drain and put into a large bowl.

3. Return the bean cooking water to a boil, add the pasta, and cook for 11 minutes, or until tender. Drain and return to the saucepan.

4. Add the pasta to the beans with the onions, radicchio leaves and olives in a serving dish or salad bowl and arrange some thinly sliced beef on top.

5. Whisk the dressing ingredients together in a separate bowl, then pour over the salad and serve at once with extra sliced beef.

Nutrition Facts:

Calories 471 kcal
Protein 38.4 g
Carbohydrates 29.2 g
Sugar 8.0 g
Fat 23.1 g
Saturates 6.2 g
Fiber 5.0 g
Salt 1.1 g

10 minutes to prepare, 1hr to cook
Serves: 4

Ingredients:
4 red-fleshed sweet potatoes
1 cup frozen fava beans
3/4 cup frozen corn kernels
4 pz/115g fine long green beans
5 oz/140g fresh tomatoes, chopped
1 tbsp olive oil
1 tbsp balsamic vinegar freashly ground black pepper
2 tbsp torn fresh basil leaves, plus extra leaves to garnish

1. Preheat the oven to 375F/190C. Scrub the sweet potatoes and piece the skin of each potato with a sharp knife several times. Arrange on a baking sheet and bake in the preheated oven for 101 1/4 hours, or until soft and tender when pierced with the point of a sharp knife. Keep warm.

2. When the potatoes are cooked, bring a pan of water to a boil, add the fava beans and corn, and return to a boil. Reduce the heat, cover, and let simmer for 5 minutes. Trim the green beans, cut in half, and add to the pan. Return to a boil, then reduce the heat, cover, and let simmer for 3 minutes, or until the green beans are just tender.

3. Blend the oil with the vinegar in a small bowl and beans, return to the pan, add the tomatoes, and pour the dressing over. Add the torn basil leaves and mix well.

4. Remove the sweet potatoes from the oven, cut in half lengthwise, and open up. Divide the corn and bean filling between the potatoes and serve at once, garnished with basil leaves.

Nutrition Facts:

Calories 360kcal
Protein 11.2 g
Carbohydrates 70.3 g
Sugar 22.4 g
Fat 5.81 g
Saturates 1.04 g
Fiber 14.67 g
Salt 0.26 g