YOU: on a Diet ( 03/01/08 - 05/31/08 )

[jezzie]

10 Ways to Outwit Your Appetite

You don't have to be smarter than a quiz-show fifth-grader to learn how to control the urge to eat. Just follow these ingenious tips to keep your appetite under wraps:

• Feed it protein for breakfast. You'll be less hungry later on and end up eating 267 fewer calories during the day. At least that's what happened on days when St. Louis University researchers gave overweight women two scrambled eggs and two slices of jelly-topped toast for breakfast rather than about half that protein.

• Make it climb a flight of stairs. At home, store the most tempting foods way out of reach. For instance, Cornell University food psychologist Brian Wansink, PhD, keeps his favorite soda in a basement fridge. "Half the time I'm too lazy to run down there to get it, so I drink the water in the kitchen."

• Sleep on it. People who don't get their 8 hours of ZZZs experience hormonal fluctuations that increase appetite, report researchers. Learn more about how sleep affects your diet.

• Give it something else to think about. When scientists scanned the brains of people eating different foods, they found that the brain reacts to fat in the mouth in much the same way that it responds to a pleasant aroma. So if you feel a craving coming on, apply your favorite scent.

• Never let it see a heaping plate. The more food that's in front of you, the more you'll eat. So at a restaurant, ask your waiter to pack up half of your meal before serving it to you, then eat the extras for lunch the next day.

• Put it under the lights. You consume fewer calories at a well-lit restaurant table than you do dining in a dark corner. "In the light, you're more self-conscious and worry that other patrons are watching what you eat," explains Wansink.

• Talk it down. Entertaining friends with a great story doesn't give you much time to eat up, so you'll probably still have food on your plate when they're done. Once they're finished, call it quits, too.

• Offer it a seat. If you sit down to snack -- and use utensils and a plate -- you'll eat fewer calories at subsequent meals.

• Satisfy it with soup. Start lunch with about 130 calories worth of vegetable soup and you'll eat 20% fewer calories overall during lunch, say Penn State experts.

• Give it little choice. Packages that contain assorted varieties of cookies, candy, dips, cheese, etc., make you want to try all the flavors. The effect is so powerful, says Wansink, that when people are given 10 colors of M&Ms to munch on, not 7, they eat 30% more!

Oh, and one more thing: Feeding your appetite a diverse diet that is low in calories and high in nutrients can make your RealAge as much as 4 years younger. Sweet.

[jezzie]

•Super News About Soup

If you choose soup when hunger strikes, you could be placing yourself on the path to weight loss.

In a year long study of overweight people on a reduced-calorie diet, snacking on soup each day led to more weight loss than noshing on a calorie-equivalent amount of energy-dense snack foods.

The key difference: even though the soup and the high-energy snack had the same number of calories, the soup took up more space in people's bellies. Thus, the soup eaters felt less hungry later and ate less over the course of the day.

Snacking on foods that have a low ratio of calories to mass -- such as air-popped popcorn, vegetable broth-based soups, and fresh produce -- may help you eat fewer calories overall and aid weight loss efforts.

When incorporating soup into your weight-reduction plan, steer clear of cream-based varieties, which are high in fat and calories.

Instead, choose soups with a base of chicken broth or vegetable broth and those loaded with vegetables, kidney beans, lentils, or brown rice to keep you satisfied and help you trim down.

In a study of overweight and obese people, those who ate two servings of low-energy dense soup per day as part of a reduced-calorie diet lost an average of almost 16 pounds over the yearlong study period.

The people who ate two servings of high-energy dense snack foods per day lost an average of just over 10.5 pounds -- 35 percent less than the soup-snacking group.

RealAge Benefit: Maintaining your weight and body mass index at a desirable level can make your RealAge as much as 6 years younger.

[jezzie]

Chicken and White Bean Soup
Once again, rotisserie chickens can really relieve the dinner-rush pressure-especially in this Italian-inspired soup that cries out for a piece of crusty bread and a glass of red wine.

Ingredients

* 2 teaspoons extra-virgin olive oil
* 2 leeks, white and light green parts only, cut into 1/4-inch rounds
* 1 tablespoon chopped fresh sage, or 1/4 teaspoon dried
* 2 14-ounce cans reduced-sodium chicken broth
* 2 cups water
* 1 15-ounce can cannellini beans, rinsed
* 1 2-pound roasted chicken, skin discarded, meat removed from bones and shredded (4 cups)

Directions

Heat oil in a Dutch oven over medium-high heat. Add leeks and cook, stirring often, until soft, about 3 minutes.

Stir in sage and continue cooking until aromatic, about 30 seconds. Stir in broth and water, increase heat to high, cover and bring to a boil.

Add beans and chicken and cook, uncovered, stirring occasionally, until heated through, about 3 minutes. Serve hot.

[jezzie]

Turkey and Squash Soup
You can also make this with diced cooked turkey, adding it near the end. Serve with lime wedges for squeezing into each bowl.

Ingredients

* 2 teaspoons light olive oil
* 2 leeks, trimmed, thoroughly cleaned and chopped (3 1/2 cups)
* 3 cloves garlic, finely chopped
* 4 cups reduced-sodium chicken broth
* 1 1/2 pounds butternut squash, (2 medium), peeled, seeded and cut into 1-inch cubes
* 2 tablespoons chopped fresh thyme, or 2 teaspoons dried thyme leaves
* 1 pound turkey cutlets, cut into 1/2-by-2-inch strips
* 2 cups frozen corn kernels
* 2 tablespoons lime juice
* 1/2 teaspoon crushed red pepper
* freshly ground pepper

Directions

1. Heat oil in a large heavy pot over medium-high heat. Add leeks; cook, stirring often until it begins to soften, 3 to 4 minutes. Add garlic and cook, stirring constantly, 1 minute more.
2. Stir in broth, squash, thyme; cover and bring to a boil. Reduce heat to medium-low and cook until the vegetables are tender, about 10 minutes.
3. Add turkey and corn; return the broth to a simmer. Simmer until the turkey is just cooked through, 3 to 4 minutes. Add lime juice and crushed red pepper. Gently warm the soup until heated through. Season to taste with pepper.

[jezzie]

African Peanut Soup
This earthy soup is traditionally served during Kwaanza celebrations in the United States. Pantry items make it a snap to whip up on any night.

Ingredients

* 1 onion, chopped
* 1 teaspoon canola oil
* 1 teaspoon curry powder
* 1 10-ounce can condensed tomato soup
* 1 14-ounce can reduced-sodium chicken broth, or 1 3/4 cups water
* 2 tablespoons natural peanut butter
* 1 tablespoon chopped fresh cilantro
* freshly ground pepper, to taste

Directions

1. Heat oil in a medium saucepan and sauté onion until softened, 3 to 5 minutes. Stir in curry powder and cook, stirring, for 1 minute more. Add condensed tomato soup and broth or water. Bring to a simmer. Whisk in peanut butter and cilantro. Season with pepper. Serve hot.

[jezzie]

Lentil Soup with Spicy Sizzle
Simply sizzling some paprika and cayenne in a little olive oil makes the perfect drizzle for canned lentil soup.

Ingredients

* 1 19-ounce can lentil soup
* 1 tablespoon lemon juice
* 2 teaspoons extra-virgin olive oil
* 1/2 teaspoon paprika
* Pinch of cayenne pepper

Directions

1. Bring lentil soup and lemon juice to a simmer In a saucepan.
2. Heat oil, paprika and cayenne In a small skillet over low heat until fragrant, about 1 minute. Ladle into bowls and immediately drizzle the spiced oil on top.

[jezzie]

Pasta and Bean Soup
Using basic canned goods and a few other staples, you can make this comforting soup in just minutes. The trick to achieving a full-bodied homemade flavor from canned chicken broth is to freshen it up with a handful of herbs, some garlic cloves and crushed red pepper. For a meatier flavor, add a little crumbled cooked Italian turkey sausage to the soup.

Ingredients

* 4 14-ounce cans reduced-sodium chicken broth
* 6 cloves garlic, crushed and peeled
* 4 4-inch sprigs fresh rosemary, or 1 tablespoon dried
* 1/8-1/4 teaspoon crushed red pepper
* 1 15-1/2-ounce or 19-ounce can cannellini, (white kidney) beans, rinsed, divided
* 1 14-1/2-ounce can diced tomatoes
* 1 cup medium pasta shells, or orecchiette
* 2 cups individually quick-frozen spinach, (6 ounces) (see Ingredient note)
* 6 teaspoons extra-virgin olive oil, (optional)
* 6 tablespoons freshly grated Parmesan cheese

Directions

1. Combine broth, garlic, rosemary and crushed red pepper in a 4- to 6-quart Dutch oven or soup pot; bring to a simmer. Partially cover and simmer over medium-low heat for 20 minutes to intensify flavor. Meanwhile, mash 1 cup beans in a small bowl.
2. Scoop garlic cloves and rosemary from the broth with a slotted spoon (or pass the soup through a strainer and return to the pot). Add mashed and whole beans to the broth, along with tomatoes; return to a simmer. Stir in pasta, cover and cook over medium heat, stirring occasionally, until the pasta is just tender, 10 to 12 minutes.
3. Stir in spinach, cover and cook just until the spinach has thawed, 2 to 3 minutes. Ladle the soup into bowls and garnish each serving with a drizzle of oil, if desired, and a sprinkling of Parmesan.

Variation: Substitute chickpeas (garbanzo beans) for the cannellini beans; use a food processor to puree them.

[jezzie]

Pasta e Fagioli (Pasta and Beans) Soup

Ingredients

* 1 teaspoon olive oil
* 2 carrots, thinly sliced
* 4 cloves garlic, minced
* 1/4 teaspoon crushed red pepper flakes
* 3 cups low-salt vegetable or chicken broth
* 1/2 cup (2 ounces) uncooked whole wheat gemelli (small twisted pasta), such as Eden brand, or ditalini (small tube pasta) or small shell pasta
* 1 can (14 1/2 ounces) seasoned diced tomatoes, undrained (preferably organic, such as Muir Glen brand)
* 1 can (15 to 16 ounces) kidney beans or red beans, rinsed and drained
* 1/2 cup frozen baby peas, thawed
* 1/4 cup chopped fresh basil or flat leaf parsley
* 1/4 cup grated Romano or Asiago cheese

Directions

1. Heat a large saucepan over medium heat.
2. Add olive oil and carrots; cook 2 minutes.
3. Stir in garlic and pepper flakes; cook 1 minute.
4. Add broth and pasta; bring to a boil over high heat.
5. Reduce heat; simmer 10 minutes.
6. Stir in tomatoes and beans; return to a simmer and cook 5 minutes or until pasta is tender.
7. Stir in peas; heat through. Ladle into shallow bowls; top with basil and cheese.

[jezzie]

Pumpkin and Black Bean Soup

Ingredients

* 3 15 1/2-ounce cans black beans, rinsed, drained, pureed
* 1 cup drained canned tomatoes, pureed
* 1 1/4 cups chopped onion
* 1/2 cup minced shallot
* 4 garlic cloves, minced
* 1 tablespoon ground cumin
* 1/2 teaspoon freshly ground black pepper
* 2 tablespoons olive oil
* 4 cups fat-free beef broth
* 1 16-ounce can pumpkin puree
* 1/4 pound cooked lean ham, diced
* 3 tablespoons sherry vinegar

Directions

1. In a 6-quart kettle, cook the onion, shallot, garlic, cumin, and pepper in oil over moderate heat.
2. Stir in the beans, tomatoes, broth, and pumpkin until combined.
3. Simmer uncovered for 25 minutes or until thick enough to coat the back of a spoon.
4. Add the ham and vinegar and heat through.

[jezzie]

Vegetarian Hot Pot
Quick to prepare, this Asian-style noodle soup has all the makings of a one-pot meal. To punch up the heat, add a dab of chile-garlic sauce.

Ingredients

* 5 1/4 cups vegetable broth
* 4 1/4-inch-thick slices fresh ginger, peeled
* 2 cloves garlic, crushed and peeled
* 2 teaspoons canola oil
* 1 3/4 cups shiitake mushrooms, stemmed, wiped clean and sliced (4 ounces)
* 1/4 teaspoon crushed red pepper, or to taste
* 1 small bok choy, (3/4 pound), cut into 1/2-inch pieces, stems and greens separated
* 3 1/2 ounces Chinese wheat noodles, or rice sticks (see Ingredient note)
* 1 14-ounce package firm tofu, drained, patted dry and cut into 1/2-inch cubes
* 1 cup grated carrots, (2 large)
* 4 teaspoons rice vinegar
* 2 teaspoons reduced-sodium soy sauce
* 1 teaspoon toasted sesame oil
* 1/4 cup chopped scallions, for garnish

Directions

1. Combine broth, ginger and garlic in a Dutch oven; bring to a simmer. Simmer, partially covered, over medium-low heat for 15 minutes. Discard the ginger and garlic.
2. Meanwhile, heat oil in a large nonstick skillet over medium-high heat. Add mushrooms and crushed red pepper; cook, stirring often, until tender, 3 to 5 minutes. Add bok choy stems; cook, stirring often, until tender, 3 to 4 minutes.
3. Add the mushroom mixture to the broth. Add noodles, reduce heat to medium-low and simmer for 3 minutes. Add bok choy greens and tofu; simmer until heated through, about 2 minutes. Stir in carrots, vinegar to taste, soy sauce and sesame oil. Serve garnished with scallions.

[jezzie]

Vietnamese-Style Beef and Noodle Broth
Inspired by pho--traditional Vietnamese soup--this one-pot meal is garnished with crunchy mung bean sprouts and chopped fresh basil. You could also serve it with lime wedges and a bottle of Asian chile sauce, such as sriracha, on the side.

Ingredients

* 2 teaspoons canola oil
* 1 pound beef flank steak, very thinly sliced against the grain (see Tip)
* 4 cups chopped bok choy, (1 small head, about 1 pound)
* 4 cups reduced-sodium chicken broth
* 1 cup water
* 4 ounces wide rice noodles
* 2 teaspoons reduced-sodium soy sauce
* 1 1/2 cups mung bean sprouts
* 4 tablespoons chopped fresh basil, or to taste

Directions

1. Heat oil in a Dutch oven or soup pot over high heat. Add beef and cook, stirring often, until just cooked, about 2 minutes. Transfer to a plate using tongs, leaving the juices in the pot.
2. Add bok choy to the pot and cook, stirring, until wilted, about 2 minutes. Add broth and water, cover and bring to a boil. Add noodles and soy sauce; simmer until the noodles are soft, about 4 minutes. Return the beef to the pot and cook until heated through, 1 to 2 minutes more. Ladle into bowls and sprinkle with bean sprouts and basil. Serve hot.

[jezzie]

What's in Dr. Oz's green drink?

* 1 cup spinach
* 1 cup cucumber
* 1/2 head of celery
* 1/4 inch or 1/2 teaspoon ginger root
* 1/2 bunch parsley
* 1 apple
* Juice of 1/2 lime
* Juice of 1/4 lemon

Combine in blender.

[jezzie]

Overnight Oatmeal

Makes 4 servings, 1 cup each

4 cups water
1 cup steel-cut oats *
1/3 cup dried cranberries
1/8 teaspoon salt, or to taste

Combine water, oats, dried cranberries, and salt in a 5- or 6-quart slow cooker.

Turn heat to low. Put the lid on and cook until the oats are tender and the porridge is creamy, 7 to 8 hours.

* Ingredient note: Steel-cut oats, sometimes labeled "Irish oatmeal," look like small pebbles. They are toasted oat groats—the oat kernel that has been removed from the husk that have been cut in 2 or 3 pieces.

Do not substitute regular rolled oats, which have a shorter cooking time, in the slow-cooker oatmeal recipe.

[jezzie]

Banana-Berry Smoothie
This bright and easy breakfast packs two servings of fruit plus soy protein and fiber.


Ingredients

* 1 1/4 cups calcium-fortified orange juice
* 1 ripe medium banana, peeled and sliced
* 1 cup frozen blueberries, blackberries or raspberries
* 1/2 cup silken tofu
* 2 ice cubes, crushed
* 1 tablespoon honey, (optional)

Directions

1. Combine orange juice, banana, berries, tofu and crushed ice in a blender; cover and blend until smooth
and frothy. Sweeten with honey, if desired. Serve immediately.

[jezzie]

Berry-Banana Smoothie
There's no more classic combo than fresh berries and bananas. Here, just a touch of honey shines up their flavors even more.


Ingredients

* 1 ripe banana, sliced
* 1/2 cup raspberries
* 1/3 cup blueberries
* 1 1/2 teaspoons honey
* 1/8 teaspoon ground cinnamon
* 1/2 cup unsweetened apple juice
* 1/2 cup ice

Directions

1. Place ingredients in the order listed in a blender. Pulse twice to chop the fruit, stir well, then blend until smooth. Serve immediately.

[jezzie]

Strawberry Bruschetta
Astoundingly good for minimal effort, this makes an indulgent weekend breakfast or anyday dessert. A judicious smear of mascarpone (half the fat of butter) is part of the luxury, but even lighter low-fat cream cheese will work as well. The real secret is warming the berries just enough to make the flavor bloom and transform their juices into a rosy syrup.

Ingredients

* 4 thick slices whole-wheat bread
* 6 tablespoons light brown sugar
* 1 teaspoon grated lemon zest
* 2 teaspoons lemon juice
* 3 cups sliced or diced hulled strawberries
* 4 tablespoons mascarpone, (Italian cream cheese)

Directions

1. Toast bread in a toaster.
2. Meanwhile, heat a large skillet over high heat. Add sugar, lemon zest and lemon juice and cook, stirring, until the sugar melts and the mixture begins to bubble, 30 seconds to 1 minute. Add strawberries and stir until juices begin to exude and the berries are heated through, 30 seconds to 1 minute more.
3. Spread 1 tablespoon mascarpone on each piece of toast. Top with the warm berries.

[jezzie]

Bacon

THE REAL THING
2 strips = 80 calories, 8 g fat (3.5 g sat. fat), 300 mg sodium, 4 g protein
If you're going to indulge in gen-u-ine bacon, it's not so much the calories you'll regret. It's the hit of skin-aging, heart-threatening, well-salted, grease-dripping saturated fat.

THE WINNERS!

Morning Star Bacon Strips
2 strips = 60 calories, 4.5 g fat (.5 g sat. fat), 220 mg sodium, 2 g protein
Of all the veggie bacons we tried, this was the only one that made the grade with our testers. Not only do these soy-based strips smell like bacon as you fry them up, they taste surprisingly close to the real thing. And they cook up much crispier than you would expect, despite having almost no bad fat. Find them in your freezer section.

Trader Joe's Applewood-Smoked Turkey Bacon
2 strips = 60 calories, 2.5 g fat (0 g sat. fat), 250 mg sodium, 7 g protein
Surprisingly, turkey bacons don't fry up to nearly the same crispiness as the Morning Star strips. The texture is softer and chewier -- more like Canadian bacon -- but the taste is rich and smoky, and it nicely flavors an egg sandwich.


I'm generally not too fond of 'substitutes' but I might try one of these on an egg sandwich.
Sometimes, like with mashed cauliflower, I like the substitute - even though it doesn't fool me.
.

[jezzie]

Date-Oat Muffins
Toasting the oats for this hearty muffin enhances their nutty flavor; orange zest contributes a citrus fragrance that plays well with the sweet dates.

Ingredients

* 1 cup plus 2 tablespoons old-fashioned oats
* 1/3 cup chopped walnuts (optional)
* 1 cup whole-wheat flour
* 3/4 cup all-purpose flour
* 1/3 cup whole flaxseeds, ground (see Ingredient notes)
* 2 teaspoons baking powder
* 1/2 teaspoon baking soda
* 1/4 teaspoon salt
* 2 each large eggs
* 2/3 cup packed light brown sugar
* 3/4 cup buttermilk (see Tip)
* 1/2 cup orange juice
* 1/4 cup canola oil
* 2 tablespoons freshly grated orange zest
* 1 teaspoon vanilla extract
* 3/4 cup chopped pitted dates

Directions

1. Preheat oven to 400°F. Coat 12 muffin cups with cooking spray.
2. Spread 1 cup oats and the walnuts, if using, in 2 separate small baking pans. Bake, stirring once or twice, until light golden and fragrant, 4 to 6 minutes for the nuts and 8 to 10 minutes for the oats. Transfer to a plate to cool.
3. Meanwhile, whisk whole-wheat flour, all-purpose flour, flaxseeds, baking powder, baking soda and salt in a medium bowl.
4. Whisk eggs and brown sugar in a medium bowl until smooth. Whisk in buttermilk, orange juice, oil, orange zest and vanilla. Add to the dry ingredients and mix with a rubber spatula just until moistened. Fold in dates, the toasted oats and nuts, if using. Scoop batter into the prepared muffin cups (they'll be quite full). Sprinkle the tops with the remaining 2 tablespoons oats.
5. Bake the muffins until the tops are golden brown and spring back when touched lightly, 15 to 25 minutes. Let cool in the pan for 5 minutes. Loosen edges and turn muffins out onto a wire rack to cool slightly before serving.

[jezzie]

Blueberry Corn Muffins
Yellow cornmeal, preferably stone-ground, adds a delicious flavor and golden hue to these moist, honey-sweetened muffins.

Ingredients

* 2/3 cup whole-wheat flour
* 2/3 cup all-purpose flour
* 2/3 cup cornmeal
* 1 tablespoon baking powder
* 1 teaspoon ground cinnamon
* 1/4 teaspoon salt
* 1 cup blueberries
* 1 large egg
* 2/3 cup low-fat milk
* 1/2 cup honey
* 3 tablespoons canola oil
* 1 teaspoon sugar

Directions

1. Preheat oven to 400°F. Coat 12 standard 21/2-inch muffin cups with cooking spray.
2. Whisk whole-wheat flour, all-purpose flour, cornmeal, baking powder, cinnamon and salt in a large bowl. Add blueberries and toss to coat.
3. Whisk egg in a medium bowl. Add milk, honey and oil, whisking until well combined. Add the wet ingredients to the dry ingredients and stir until just combined. Do not overmix. Scoop the batter into the prepared pan, filling each cup about two-thirds full. Sprinkle the tops with sugar.
4. Bake the muffins until the tops spring back when touched lightly, 18 to 22 minutes Let cool in the pan for 5 minutes. Loosen the edges and turn the muffins out onto a wire rack to cool slightly before serving.

[jezzie]

Roasted Corn, Black Bean, and Mango Salad
You can make this simple, fresh salad up to 8 hours ahead of time.

Ingredients

2 teaspoons canola oil
1 clove garlic, minced
1 1/2 cups corn kernels (from 3 ears)
1 large ripe mango (about 1 pound), peeled and diced
1 15-ounce or 19-ounce can black beans, rinsed
1/2 cup chopped red onion
1/2 cup diced red bell pepper
3 tablespoons lime juice
1 small canned chipotle pepper in adobo sauce, drained and chopped
1 1/2 tablespoons chopped fresh cilantro
1/4 teaspoon ground cumin

Preparation

Heat oil in a large nonstick skillet over medium-high heat. Add garlic and cook, stirring, until fragrant, about 30 seconds. Stir in corn and cook, stirring occasionally, until browned, about 8 minutes. Transfer the corn mixture to a large bowl. Stir in mango, beans, onion, bell pepper, lime juice, chipotle, cilantro, and cumin.

[jezzie]

Marinated Cauliflower Salad


Ingredients:

4 C cauliflower, cut into small florets
1 C sliced black olives
1 C onion, chopped
1 C chopped red bell pepper
1/4 C olive oil
3 T white wine vinegar
3 T lemon juice
1/4 tsp. pepper

Preparation:

Combine cauliflower, olives, pepper and onions. Mix remaining ingredients together well and pour over vegetables, tossing to coat. Cover and chill (or store in a zippered plastic bag) overnight, mixing occasionally.

[jezzie]

Layered Black Bean Salad

Ingredients

1 tablespoons olive oil
2 tablespoons fresh lemon or lime juice
1 tablespoons rice wine vinegar
1 teaspoon Dijon mustard
Fresh ground pepper
6 cups baby spinach leaves, stems removed, loosely packed
1 cup cherry or grape tomatoes
1 medium orange bell pepper, seeded, cut into quarters, and sliced thin
1 medium red bell pepper, seeded, cut into quarters, and sliced thin
One 15-ounce cans low-sodium or no-salt black beans (drained and rinsed)
1 cup chopped onions
3 -4 ounces shredded reduced-fat sharp cheddar cheese
1 avocado, peeled, pitted, and sliced into 1/2-inch pieces

Preparation

1. To make the dressing, in a small bowl whisk together olive oil, lemon or lime juice, vinegar, mustard, and pepper. Set aside.
2. In a deep, clear, glass bowl, layer the salad as follows: spinach leaves, tomatoes, bell pepper, red bell pepper, beans, onions, cheese. Top the salad with avocado. Serves 3 - 4.

[jezzie]

Crunchy Pear and Celery Salad
The cheddar cheese and pecan pieces -- along with giving you some calcium and protein -- complement the pear and celery flavors nicely. (Or you can try parmesan cheese and toasted walnuts for an Italian twist.)

Ingredients

4 stalks celery, trimmed and cut in half crosswise
2 tablespoons cider, pear, raspberry or other fruit vinegar
2 tablespoons honey
2 ripe pears, preferably red Bartlett or Anjou, diced
1 cup finely diced white cheddar cheese
1/2 cup chopped pecans, toasted in a skillet over low-medium heat for 2-4 minutes
Freshly ground pepper to taste
6 large leaves butterhead or other lettuce

Preparation

1. Soak celery in a bowl of ice water for 15 minutes. Drain and pat dry. Cut into 1/2-inch pieces.
2. Whisk vinegar, honey, and salt in a large bowl until blended.
3. Add pears; gently stir to coat.
4. Add the celery, cheese, and pecans; stir to combine. Season with pepper.
5. Divide the lettuce leaves among six plates and top with a portion of salad. Serve at room temperature or chilled. Makes six servings.