What a delicious way to satisfy your sweet tooth. These homemade protein bars are quick to make, about 20 minutes from start to end, and they make a healthy on-the-go snack. You may want to make a double batch and store extras in the freezer.

Servings: 8 bars

Here's what you need...

* 2 1/2 cups oats
* 1/2 cup chocolate whey protein powder
* 1 teaspoon cinnamon
* 2 tablespoons organic peanut butter
* 3 egg whites
* 2 mashed bananas
* 1 tablespoon honey
* 4 tablespoons nonfat milk

Instructions:

* Preheat oven to 350 degrees and coat an 8x8 pan with non-stick spray.
* Mix the oats, protein powder and cinnamon. Add peanut butter and stir until well combined. Add egg whites, bananas, honey and milk.
* Spoon the mixture into the prepared pan. Place in the oven and bake for 15 minutes or until set. Remove from oven and allow to cool slightly before cutting into 8 bars.

Nutritional Analysis: One bar equals: 185 calories, 4g fat, 27g carbohydrate, 4g fiber, and 11g protein.

Tags: Protein bars, chocolate peanut butter protein bars

What you need:

* 1/2 tablespoon olive oil
* 1/2 cup celery, chopped fine
* 1 large onion, chopped
* 1 small potato, peeled and diced
* 1/8 teaspoon pepper
* 1 bay leaf
* 1/4 teaspoon dried oregano
* 4 cups low sodium chicken broth
* 5 cups broccoli florets
* 1 teaspoon lemon juice
* 3 tablespoons non-fat sour cream

Instructions:

* Place the olive oil in a Dutch oven pan over medium heat. Place the celery and onion into the heated oil. Cook 8 minutes stirring occasionally.
* Place the potatoes into the pan. Sprinkle the pepper and oregano and stir slightly. Add the bay leaf. Pour in the broth. Turn the heat to high and bring soup to a rapid boil.
* Once boiling reduce the heat to medium low. Cook soup for 20 minutes.
* All the vegetables should be very tender. Place the broccoli florets into the soup. Continue cooking for 10 minutes or until the broccoli just begins to tender.
* Remove the soup from the heat. Remove the bay leaf and discard.
* Place the soup in the blender. Puree until very smooth. Pour the soup into serving bowls.
* Place the lemon juice and sour cream in a small bowl. Blend the two ingredients together well. Add one or two spoons of the lemon mixture to the top of the soup before serving.

Note: This recipe is full of vegetables and extremely low in fat.

Nutritional Information (Approx Values):

Calories 90, 6g protein, 2g fat, 1g saturated fat, 14g carbohydrate, 4g fiber, and 209mg sodium per 1 1/2 cup serving.

Tags: Creamy Lemon Broccoli Soups, Low fat soup recipes

You can make this sorbet with any of your favorite fruits. Sliced strawberries, peaches, kiwi, bananas and mangoes work well, but really you can use just about any fruit you choose.

What you need:

* 4 cups fresh fruit
* 1/2 cup fresh orange juice
* 1 pinch salt
* Sugar to taste

Instructions:

Spread sliced fruit in one layer on a baking sheet. Freeze, uncovered, until frozen solid. Once the fruit is frozen, let thaw at room temperature for 15 minutes. Place in a blender with the orange juice and process until smooth. Add a small pinch of salt and a little sugar to taste.

Who says you can't have your quesadilla and eat it too? This recipe slashes the fat and calories found in traditional quesadillas while packing an enjoyable flavor punch in each bite. In a hurry? This recipe only takes 15 minutes to make-try it tonight.

Servings: 2

Here's what you need...

* 4 ounces skinless, boneless chicken breast, cut into cubes
* 2 whole wheat tortillas
* 1/4 cup canned black beans, rinsed and drained
* 1/4 cup shredded nonfat mozzarella cheese
* 1/4 cup salsa
* 2 tablespoon nonfat sour cream
* 1 tablespoon paprika
* 2 teaspoon garlic powder
* salt and cracked black pepper to taste

Instructions:

* Combine the paprika, garlic powder, salt and pepper. Season raw chicken breast with the spice mixture. Coat a nonstick skillet with cooking spray and heat the skillet. Add the chicken and cook on medium heat until brown, turning once. Cover the pan and cook for 3 minutes more or until the chicken is fully cooked. Cool and cut into cubes.
* Preheat the toaster oven to 350 F. Place tortilla on a cutting board. Arrange the cubed chicken on the tortilla and top with black beans and mozzarella. Cover with the other tortilla and press down. Bake until the cheese is melted.
* Cut the quesadilla into quarters and top with salsa and sour cream.

Nutritional Analysis: One serving equals: 255 calories, 3g fat, 35g carbohydrate, and 21g protein.

Tags: Chicken Breast & Black Bean Quesadilla

What you Need:

• 1/2 cup unsweetened cocoa powder
• 1 4oz jar of prune flavored baby food
• 3 egg whites
• 1 cup sugar
• 1/2 teaspoon salt
• 1 teaspoon vanilla
• 1/4 cup whole what flour
• 1/4 cup white flour

Instructions:

Preheat oven to 350F. Spray a non-stick brownie pan with a liitle cooking spray. Combine all ingredients in a large bowl and mix well. Bake for approximately 25 minutes, taking care not to over bake. Remove to wire rack to cool and serve.

This is the perfect first time juice as it’s relatively easy to get used to the taste.

What you Need:

• 4 carrots, peeled
• 2 apples, cored and chopped
• Sprinkle of ginger

Tip: Fruit juices are great for overall health. At first it takes a little time to get used to the taste, but eventually you’ll get there. Just think of all those health benefits! Another tip is to mix your fruit juice with a little natural apple juice (juice apples along with the veggies) to give it a sweeter taste.

Juice according to juice instructions and enjoy!

Tags: Juice Recipes, Apple carrot zinger

What you Need:

• Half a cucumber, halved lengthways
• 3 carrots, peeled
• 3 celery stalks, tops trimmed off

Tip: Fruit juices are great for overall health. At first it takes a little time to get used to the taste, but eventually you’ll get there. Just think of all those health benefits! Another tip is to mix your fruit juice with a little natural apple juice (juice apples along with the veggies) to give it a sweeter taste.

Juice according to juice instructions and enjoy!

What you Need:

* 1 peach, peeled
* 2 plums
* 24 green seedless grapes, cut in half
* 2 teaspoons fresh lemon juice
* 1 tablespoon brown sugar
* 2 tablespoons grand Marnier

Instructions:
In a bowl mix the fruit, lemon juice, sugar and grand Marnier. Cover and chill for 1 to 2 hours for the fruit to absorb the liqueur. Sppon fruit over low-fat frozen vanilla yogurt or serve fruit in bowls with a side of whipped topping.

Tags: Fruit Salad, Healthy desserts

This is a quick and easy dessert which also works great with a variety of different fruits.

What you need:

* 2 peaches, peeled, sliced and pitted
* 1 banana, sliced
* 1 cup chopped, fresh strawberries
* 1 x 3.5 ounce instant vanilla pudding and pie mix
* 2 cups cold non-fat milk
* Brown sugar for sprinkling

Instructions:

* Layer all the fruit into a glass dish and sprinkle with a little brown sugar.
* Prepare vanilla pudding (with non-fat milk) according to package instructions.
* Once pudding is ready pour the pudding over fruit.
* Chill until fully set.

Gone are the days when tuna melts were laden with fat and served on slabs of bread with a pile of French fries - this recipe gives you all of that comforting taste with none of the fat. Oh and did I mention that it only takes a few minutes to make? Serve your healthy tuna melts up with a side of whole grain rice and steamed veggies for an all around winner of a meal.

Servings: 2

Here's what you need...

* 6 oz can of albacore tuna (in water), drained and flaked
* 1 egg white
* 2 Tablespoons oatmeal
* 2 Tablespoons diced onion
* 1/4 teaspoon garlic powder
* 2 teaspoons low-fat shredded cheese
* Salt and pepper to taste

Instructions:

1. Blend all of the ingredients (not the cheese) in a bowl. Pre-heat a frying pan and coat with cooking spray. Form two patties.

2. Cook one side until brown and then turn. When the second side is nearly done, sprinkle cheese over it.

Nutritional Analysis: One serving equals: 138 calories, 2g fat, 4.5g carbohydrate, 1g fiber, and 25.5g protein

Tags: Tuna Melts, Tuna recipes

What you need:

* 1 8oz package of low-fat cream cheese
* 2 cups fat free milk
* 1 8.5oz package angel food cake (cut into 1-inch slices)
* 1 8oz package of whipped topping
* 1 cup sliced strawberries
* 1 cup raspberries or blueberries
* 1 package instant vanilla pudding (low-fat)

Instructions:

1. Beat cream cheese in a large bowl using an electric mixer. Slowly add milk, 1/2 cupful at a time and mixing well. Add pudding mix and mix well. Gently stir in whipped topping and then fold in fruit.
2. Arrange 1/3 of the angel cake slices into a serving bowl and top with 1/3 of the pudding and fruit mixture, repeat layers two more times. Refridgerate until set (about 30 minutes) and serve.

This recipe pulls tantalizing flavor from rosemary, garlic and pepper. Broiling is a healthy cooking method since it doesn’t require that you add fat. Remember to trim any visible fat from the meat before cooking.

Servings: 4

Here’s what you need...

* 8 (4oz) loin lamb chops, trimmed of fat
* 1/2 cup dry red wine
* 2 tablespoons Worcestershire sauce
* 1 teaspoon dried rosemary leaves
* 4 garlic cloves, minced
* Freshly ground black pepper
* 1/4 teaspoon salt

1. Heat broiler. Generously pierce lamb chops with fork. Place in shallow dish; add wine. Let stand at room temperature for 15 minutes to marinate.

2. In a small bowl combine Worcestershire sauce, rosemary and garlic; mix well. Set aside.

3. Remove lamb from marinade; discard marinade. Place lamb on broiler pan. Spoon half of sauce mixture evenly over chops; sprinkle generously with pepper. Broil 4 to 6 inches from heat for 4 to 5 minutes or ntil browned.

4. Turn chops. Spoon remaining sauce over lamb; sprinkle with pepper. Cook an additional 4 to 5 minutes or to desired doneness. Sprinkle lamb with salt.

Nutritional analysis: One serving equals: 190 calories, 9g fat, 1g carbohydrate, 0g fiber, and 26g protein.

Tags: Rosemary Lamb Chops, Lamb Recipes

What you Need:

• 2 tablespoons honey
• 6 fresh pineapple slices, peeled and cut 1/2 inch thick
• 1 cup low fat vanilla yogurt
• 2 tablespoons Madeira liqueur

Instructions:

• Preheat grill. Place pineapple slices on baking tray and drizzle the honey evenly over the pineapple slices. Sprinkle brown sugar onto pineapple slices and place on the grill over medium heat. Cook about 10 minutes, turning slices occasionally, until browned on both sides.
• In a bowl combine the yogurt and Madeira and serve with the grilled pineapple.

If you have gone out for a burger lately then you may have noticed a healthy new trend that's not just for vegetarians anymore. It's the meatless burger. These days you can order a meatless burger almost anywhere, but beware that not all healthy patties are created equal. The best ones are made from scratch from fresh ingredients, like the recipe below.

Yield: 12 servings

Ingredients:
• 1/2 cup uncooked brown rice
• 1/2 cup uncooked bulgur (Look for bulgur in the cereal, rice or organic food aisle of your grocery store)
• 1 tablespoon salt-free seasoning blend
• 1/4 teaspoon poultry seasoning
• 2 cups water
• 2 cups finely chopped mushrooms
• 3/4 cup old-fashioned oats
• 1 cup (4 ounces) shredded part-skim mozzarella
• 1/4 cup shredded reduced-fat cheddar cheese
• 1/3 cup finely chopped onion
• 1/2 cup fat-free cottage cheese
• 1/4 cup egg substitute
• 2 tablespoons minced fresh parsley
• 1 teaspoon salt
• 1/2 teaspoon dried basil
• 1/8 teaspoon celery seed
• 3 teaspoons canola oil, divided
• 12 sandwich rolls
• Lettuce leaves and tomato

Instructions:
1. In a sauce pan, combine the first five ingredients; bring to a boil. Reduce heat; cover and simmer for 30 minutes or until rice is tender. Remove from heat; cool completely. Refrigerate.
2. In a large bowl, combine the mushrooms, oats, mozzarella cheese and onion. In a blender or food processor, process cottage cheese and egg substitute until smooth. Add mushroom mixture. Stir in the parsley, salt, basil, celery seed and chilled rice mixture.
3. Shape 1/2 cupfuls into patties. In a nonstick skillet, cook four patties in 1 teaspoon of oil for 5 minutes on each side or until lightly browned and crisp. Repeat with remaining patties and oil. Serve on rolls with lettuce and tomato if desired.

Nutritional Analysis: One cooked patty equals 126 calories, 4g fat, 15g carbohydrate, 7g protein.

Tags: Great Grain Burger

What you Need:
• 2 tablespoons low fat milk
• 4 teaspoons sugar
• 1 medium banana, cut into quarters
• 2 teaspoons cocoa powder
• 1 teaspoon vanilla
• 1 cup plain low fat yogurt
• Banana slices for garnishing

Instructions:
• Place the milk, vanilla, sugar, coacoa powder and banana quarters ina blender and blend until smooth.
• Transfer to a bowl and gently mix in the yogurt.
• Chill until set.
• Spoon mixture into serving bowls and top with banana slices.

Tags: Chocolate Banana Mousse

This chicken and veggie dish is light and delicious. Yogurt and curry flavors blend for an enjoyable new chicken experience. Enjoy it as a tasty lunch or a protein packed dinner.

Servings: 2

Here's what you need...
• 5 oz boneless raw chicken breast, diced
• 1/4 cup chicken broth
• 4 teaspoons cornstarch
• 5 cups raw mushrooms, sliced
• 4 teaspoons olive oil
• 2 cups red bell pepper, chopped
• 2 cups China peas
• 1 cup plain lowfat yogurt
• 2 teaspoons curry powder

Instructions:
1. Put 2 teaspoons olive oil and the diced chicken in a non-stick pan. Cook chicken until browned, then add chicken broth, yogurt, curry powder and cornstarch, stir constantly. Heat until thick sauce forms, then simmer for 5 minutes.
2. While chicken is cooking put 2 teaspoons olive oil, mushrooms, bell peppers, and china peas in another non-stick pan. Cook until the vegetables are tender.
3. Place an equal amount of vegetable on 2 plates and top with equal amounts of chicken.

Nutritional Analysis: One serving equals: 373 calories, 13g fat, 35g carbohydrate, 7g fiber, and 32g protein.

Tags: Curried Chicken, veggies