Sweet Snack Mix

Ingredients:

1 cup raisins

1/2 cup chopped dried apricots

1/2 cup unsweetened dried apple pieces

1 cup bran cereal flakes

1 cup multi-grain Cheerios (or other cereal of choice)

1/4 cup walnut pieces

Directions:

In medium bowl, mix together all ingredients. Place 1/2 cup servings into small zipper-top plastic bags.

Makes 8 servings. Per serving: 160 calories, 3 g. total fat (0 g. saturated fat),  37 g. carbohydrates, 3 g. protein, 6 g. dietary fiber, 80 mg. sodium.

–From the American Institute for Cancer Research

New Orleans Style Red Beans and Rice

Ingredients:

2 tsp. olive oil

1/2 large onion, chopped

1/2 red or green bell pepper, diced

1 small stalk of celery, diced

3 large garlic cloves, minced

1/4 tsp. dried thyme, crumbled

1 Tbsp. paprika

1/2 Tbsp. oregano

1/4 tsp. cayenne pepper

2 cups canned red kidney beans, rinsed and drained

1 1/2 cups fat free, reduced-sodium chicken broth

2 cups brown rice

Pinch of freshly ground black pepper

Directions:

Heat the oil in a heavy saucepan over medium heat. Add the onion, bell pepper and celery and saute for 4 minutes. Stir in the garlic, thyme and spices and cook until the vegetables are tender, about 2-3 minutes. Add the beans and broth. Simmer gently, uncovered, over low heat until the beans are creamy, 15 to 20 minutes (make sure not to overcook them). Serve the beans over brown rice.

Option: vegetarians can substitute the chicken broth with vegetable broth, or for a richer flavor try reduced-sodium tomato sauce.

Makes 6 servings. Per serving: 170 calories, 2.5 g total fat, 29 g carbohydrate, 6 g protein, 5 g dietary fiber and 140 mg sodium.

From the American Institute for Cancer Research

Cranberry-Walnut Oatmeal

Ingredients:

1 cup steel-cut oats

1/3 cup sweetened dried cranberries

1/4 teaspoon salt

1/4 teaspoon ground cinnamon

2 cups water

4 teaspoons chopped walnuts

4 teaspoons firmly packed brown sugar

Directions:

In a saucepan, combine the oats, cranberries, salt, cinnamon and water. Bring to a boil over high heat, then reduce the heat to low and simmer, uncovered, until the oats are tender, about 20 minutes.

Spoon the oatmeal into warmed individual bowls and sprinkle each serving with 1 teaspoon of the walnuts and 1 teaspoon of brown sugar. Serve immediately.

Serves four: Calories-215, Protein-6 g, Carbohydrate-40 g, Total fat-4 g, Saturated fat-1 g, Cholesterol-0 mg, Sodium-150 mg, Fiber-4 g.

From the Mayo Clinic Website. Click here for more recipes.

Asian Pilaf

Ingredients:

Nonstick cooking spray
1 medium red bell pepper, seeded and coarsely chopped
1 garlic clove, minced
1 tsp. fresh chopped, peeled ginger
1 cup brown rice
2 cups fat-free, reduced sodium chicken or vegetable broth
1 cup fresh snow peas, trimmed
1 cup thinly sliced carrots, steamed
1/4 cup chopped green onion
1/4 cup chopped fresh cilantro
1 Tbsp. lite soy sauce
1/8 tsp. crushed red pepper flakes

Directions:

Spray medium saucepan with cooking spray. Heat pan over medium heat. Add red pepper, garlic and ginger. Sautee 5 minutes. Stir in rice. Sautee 3 more minutes. Add broth; bring to boil. Cover and simmer on medium-low heat until rice is tender and liquid is absorbed, about 35 minutes. Stir in snow peas, carrots, green onion, cilantro, soy sauce and red pepper ßakes. Cook 5 more minutes. Serve immediately.

Makes 8 servings. Per serving: 107 Calories, <1 g Total Fat (<1 g Saturated Fat), 22 g Carbohydrates, 3 g Protein, 2 g Dietary Fiber, 228 mg Sodium.

From the American Institute for Cancer Research

Maple Raisin Granola

Ingredients

Nonstick cooking spray
3 cups old fashioned rolled oats
1/4 cup whole wheat flour
1/2 tsp. cinnamon
Pinch of salt
1/2 cup pure maple syrup
1/3 cup canola oil
1 tsp. vanilla extract
1 cup raisins

Directions

Preheat oven to 300 degrees. Lightly coat baking sheet with nonstick cooking spray.

In large bowl, combine oats, flour, cinnamon and salt. In separate bowl, whisk together syrup, oil and vanilla extract. Add to oat mixture, stirring well to coat. Spread mixture across baking sheet. Bake 30 minutes. Remove tray from oven. Sprinkle granola with raisins. Using large spoon or spatula, mix raisins and granola well, breaking up any lumps. Return to oven and continue baking an additional 20 minutes. Allow granola to cool completely. Store in airtight container in refrigerator.

Makes 10 servings. Per serving: 259 calories, 9 g fat (<1 g saturated fat), 42 g carbohydrate, 5 g protein, 4 g dietary fiber, 34 mg sodium.

— From the American Institute for Cancer Research