Serves: 5

It's easy to have the ideal nutrient balance from Water, Vegetables, Grain, Protein, and Fruit at each meal when numerous ideas are at hand. Simply mix and match the following Deliciously- Easy Ideas into quick, beautiful meals full of color and variety.
Make certain to include at least one or two fruits and vegetables that are high in vitamins A and C each day. It's also a good idea to choose fruits and vegetables that have a high calcium content, especially if you suffer from a dairy allergy. Both the fruit and the vegetable idea lists contain specific information concerning these essential nutrients.
So become a kitchen artist! Fill your "paint palette" full of gorgeous greens, ravishing reds, pleasant purples, and yummy yellows. Let your hair down and have a wonderful time creating "palate-pleasing," simply delicious meal!

Bread, Grain, & Pasta Ideas
Breads, whole-grain or part whole-grain and rolls.
Cereals, cold, whole-grain, low-sugar.
Cereals, hot, whole-grain (oatmeal, brown rice, cracked wheat-plain or mixed with Wheat Hearts, millet, coarsely-ground brown rice, etc..)
Lowfat, whole-grain, or part whole-grain muffins.
Whole-wheat, artichoke, or regular white pasta including macaroni, spaghetti, fettuccine, etc.
Brown or white rice.
Whole-wheat, corn, or white tortillas.

*Whole-grain breads, rolls, muffins, and pastas are higher in fiber and more nutritious than white, refined-flour products. However, part whole-grain products create less gastrointestinal distress for people just starting out, and white-flour products, eaten occasionally, will not slow your progress towards optimal health and leanness unless you are allergic to them.

Special Note: When my meals are comprised mainly of beans or potatoes, I usually go a little lighter with the grains and heavier with the dark green, yellow, and orange vegetables.

Bread and Muffin Recipes
Apple-Cinnamon Muffins
Banana Muffins
Better Bran Muffins
Big Soft Pretzels
Blueberry Muffins
Carrot Muffins
Cheese Muffins
Corn Muffins
Country Corn Bread
Cranberry Muffins
Cranberry-Orange Muffins
Date Muffins
Garlic-Cheese Toast
Marvelous Muffins
Oatmeal-Raisin Muffins
Pumpkin Muffins
Pumpkin-Carrot Muffins
Perfect Whole-Wheat Bread
Sourdough Starter
Super Cinnamon Rolls
Sweet Potato Muffins
Whole-Wheat Bread
Whole-Wheat Pita Bread
Whole-Wheat Tortillas
Zucchini Muffins
Zucchini-Pineapple-Nut Bread

Pasta Recipes
Cappellino Primavera
Cheese-Stuffed Jumbo Shells
Homemade Macaroni & Cheese
Homemade Noodles
Luscious Lasagna
Packaged Macaroni & Cheese
Salmon Pasta Salad
Savory Meat & Cheese Manicotti
Spaghetti & Pasta Varieties
Spaghetti Salad
Veggie Lasagna
Veggie-Tuna Pasta Salad

Bread Spread Ideas

Margarine is made by taking liquid vegetable fat (that is not highly saturated) and then heating it, or hydrogenating it so that it becomes solid at room temperature. This changes the oil's molecular structure, thus damaging its healthful qualities. Dr. Kummerow of the University of Illinois has shown that these unnatural fats can actually raise cholesterol levels.
Recent media reports suggest a greater link between margarine and heart disease than between butter and heart disease.
So what's the bottom line? I always use butter when margarine is called for in a recipe. I use only half the amount called for (because butter is still very high in naturally saturated fat) and I replace the other half with another liquid ingredient that enhances that particular recipe. (Examples: apple-sauce, water, fruit-juice concentrate, egg whites, milk, etc.) Pureed beans can replace all of the butter in cookie recipes along with enhancing the texture.
I seldom use butter on my bread, opting instead for a lower-fat choice such as fat free cream cheese and All Fruit Jam. I use it in places where nothing else will suffice.
I do not believe that Mother Nature would create something as delicious as butter and expect us never to taste it. Moderation, not excessiveness or exclusion is the key to a life filled with health, vigor, and permanently-reduced body fat.

For Toast:
Fat free cream cheese (regular or fruit-flavored).
Jams sweetened with concentrated Fruit Juices (no sugar or artificial sweetners).
Plain fat free cream cheese with All Fruit Jam on top. (Use jams in moderation as they are very high in natural sugars.)

For Sandwiches:
Fat free mayonnaise and fat free salad dressing (Kraft Miracle Whip) blended together with equal parts of each for a more balanced flavor.
Lowfat and fat free salad dressings.

Bread Spread Recipes:
All Fruit Jam
Apple-Raspberry Butter
Cranberry Sandwich Spread
Honey Butter (in great moderation)

The Butter/Margarine Issue
Margarine is a popular fat that is totally fabricated. When margarine first came on the market, it was not widely accepted because it looked like lard. Artificial colors and flavors were soon added. Margarine was then packaged in sticks and tubs, making it look and taste almost exactly like real butter.

Breakfast Ideas

"A" Choice Sweeteners for Cereals and Pancakes
All Fruit Jam
Blueberries
Fruit cocktail or other canned fruit in extra-light syrup or fruit juice.
Fruit-juice concentrates
Fruit Syrup
Raisins
Raspberries
Sliced Bananas
Sliced Peaches
Sliced Strawberries

*Be moderate with these choices as they are very high in natural, concentrated sugars.

"B" Choice Sweeteners
(Not for Diabetics or Those Highly Resistant to Fat Loss)
Brown sugar (in moderation)
Honey (in moderation)
Maple Syrup (in moderation)
Regular, sugar-sweetened jams and jellies
Sugar (in moderation)

Top pancakes with fruit or All Fruit Jam and fat free or lowfat fruit-flavored yogurt or small amounts of pancake syrup.
If you are diabetic, purchase fat free or lowfat yogurt sweetened with concentrated fruit juice (Alta Dena) or sweeten your own plain nonfat yogurt with All Fruit Jam.
Breakfast Recipes
Banana Pancakes
Belgian Waffles
Big Soft Pretzels
Blender Whole-Wheat Pancakes
Blintzes
Blueberry Pancakes
Blueberry Streusel Coffee Cake
Breakfast Burritos
Breakfast Fruit Compote
Breakfast Shake
Cheese Egg Scramble
Cinnamon-Maple Oatmeal
Country Corn Bread
Cracked Wheat, Raisin, and Honey Cereal
Date Bars
Egg and Cheese Muffins
French Toast
Fried Eggs
Fruit Syrup
Granola
Granola (crunchy)
Granola Bars
Hash Browns
Instant Blueberry Ice Cream
Instant Peach Ice Cream
Muffins
Oatmeal Pancakes
Omelet Supreme
Orange Jubilee
Peach Pancakes
Perfect Whole-Wheat Bread
Rice ‘n Honey Pudding with Raisins
Super Cinnamon Rolls
Super Quick Pancakes
Three Bear Porridge with Honey
Tropical Fruit Ice
Veggie and Cheese Egg Scramble
Yogurt-Fruit Delight
Zucchini-Pineapple-Nut Bread