Put the flat bread spread with the toppings on a toaster oven tray and use the "top brown" setting. It's ready when the cheese bubbles, in three to five minutes.

Keep this on hand for a quick meal, or prepare in batches to give as gifts.

Mix pasta, spinach, beets, onion and walnuts in a salad bowl. Combine maple syrup, vinegar and olive oil in a small jar and shake well. Pour over salad. Serve immediately or cover and refrigerate until you're ready to eat.

Each serving contains about 333 calories, 20 g protein, 2 g fat (5 percent calories from fat), 0 mg cholesterol, 63 g carbohydrates, 15 g fiber, and 204 mg sodium.

Process the beans and spices in a blender, then refrigerate until ready to serve with baked corn chips or toasted whole-wheat pita triangles.

Bananas that are getting past ripe work perfectly in smoothies. Peel them, wrap them in plastic, and freeze them.

Applesauce adds moistness without fat. A non-nutritive sweetener also cuts the calories.

These muffins are perfect for breakfast or a snack. They get their crunch from chopped walnuts.

This is a great sauce for meat, fish, fowl, or pasta. You can also use it as a spread for crackers or bread.

Boil potatoes with garlic, then mash with sour cream, and whip until smooth.