(makes 25 squares)

3/4 cup juice-packed canned pineapple chunks, drained
1 large egg
1/2 cup unsweetened pineapple juice
1/4 teaspoon orange extract
1 tablespoon vegetable oil
1 1/2 cups flour
1 teaspoon baking soda
1 teaspoon baking powder


1. Preheat oven to 350°F. Spray an 8-inch square baking pan with aerosol spray.
2. Measure out 1/4 cup of the pineapple chunks. Puree until smooth in a food processor or blender. In the bowl of an electric mixer, beat together pureed pineapple, egg, pineapple juice, orange extract, and oil. Add the flour, baking soda and powder and beat again Stir in the remaining 1/2 cup pineapple chunks.
3. Spoon the batter into the prepared pan. Smooth the top and bake for 25 minutes until a knife inserted in the middle comes out clean. Cool and cut into 25 squares.


(makes 4 servings)

4 1/4-inch slices of French or Sourdough bread

1 clove garlic, peeled and halved
1 small red onion, finely diced
1 medium tomato, finely diced
1 medium cucumber, peeled, seeded, and diced
1/2 cup assorted fresh herbs such as basil, chives, dill, flat-leaf parsley, or tarragon), minced
2 teaspoons olive oil
 salt (optional)
 freshly ground pepper


1. Grill or toast bread on both sides until golden and crisp. Rub hot bread on one side with garlic. Place bread slices on an individual salad plates. Set aside.
2. In a bowl, combine onion, tomato, cucumber, herbs, olive oil, and salt (if using).
3. Spoon a quarter of the mixture onto each slice of bread. Season each with freshly ground pepper. Serve at once.


(makes 6 servings)


olive oil cooking spray
1 small, Russet or all-purpose potato
1 cup shredded low-fat mozzarella cheese
1 pound extra-lean ground sirloin
1 medium yellow onion, chopped
2 cloves garlic, minced
1 14 1/2-ounce can no-salt-added diced tomatoes with juice
1 tablespoon chili powder, or to taste
2 cups shredded green cabbage
 salt (optional)
 freshly ground pepper to taste
1 to 3 tablespoons purchased taco sauce

1. Preheat oven to 375°F. Lightly coat a 2-quart casserole with cooking spray.
2. Peel and grate the potato into a bowl. Stir in 1/4 cup of the cheese. Spread evenly over the bottom of the prepared casserole. Bake for 15 to 20 minutes, until potato is browned and crispy.
3. Meanwhile, brown ground sirloin, onion, and garlic in a large non-stick skillet, breaking up the beef with a wooden spoon as it browns. Discard any excess fat. Stir in tomatoes with their juice, chili powder, and the cabbage. Season with pepper to taste. Sauté, stirring, for a minute or two. If mixture seems too dry, add 1 tablespoon of the bottled taco sauce, adding up to 2 tablespoons more, if needed, if mixture seems too dry.
4. When potatoes are done, spoon beef mixture on top of potatoes. Top with remaining cheese. Bake for 25 to 30 minutes, until casserole is hot and bubbly. Serve at once.


Simple, delicious, and very refreshing: frozen banana puréed into something that's quite like ice cream, without the dairy and calories.
Yield  2 servings
Time  2-3 hours (to freeze)

    * 2 ripe bananas
    * ½ c walnuts, chopped

Peel and chopped bananas, wrap in plastic, and freeze for several hours.

Unwrap and process in juicer or blender. Stir in walnuts and serve.

This barley soup recipe from Sicily is a perfect vegan alternative to chicken soup when you're feeling under the weather.
Yield  4-6 servings
Time  1 hour
    * 6 c vegetable stock
    * 2 c water
    * 1½ pounds of tomatoes, peeled, seeded, and chopped
    * 1 c pearl barley
    * salt
    * pepper
    * fresh herbs, minced (optional)

Combine stock and water in the pot, bring to boil over high heat, and stir in everything but the herbs. Return to boil, reduce heat to low, stir well, and cover. Simmer, stirring occasionally, until barley is tender - about 45 minutes.

Sprinkle optional herbs on top and serve


Sweet, tart, and slightly crunchy, these apple burgers might sound weird, but they definitely taste good.

Yield  4-6 burgers
Time  15 minutes

    * 2 tart apples, grated
    * 1 c onion, minced
    * 2 c bread crumbs
    * 1 green pepper, seeded and chopped
    * 1 T fresh ginger, minced
    * 2 c brown or white rice, cooked (leftover is fine)
    * 6 T rolled oats, ground
    * ½ t salt
    * black pepper
    * 1-2 T vegetable oil

Squeeze some of the juice out of the apples, then place in bowl with onions, bread crumbs, green pepper, ginger, rice, 3 T oats, salt, and pepper. Mix well.

Heat the oil in the frying pan, over medium heat.

Shape mixture into patties, adding more bread crumbs if necessary. Coat with remaining 3 T of oats.

Fry in 1 T oil over medium heat until golden brown, 2-3 minutes per side.

12 eggs
½ cup havarti cheese (very small cubed)
½ cup red bell pepper (very small diced)
½ cup spinach (very small chopped)
½ cup black forest ham (very small diced)
Salt and pepper to taste
30 3-inch sweet tart shells (frozen)  (unsweetened can be used if you are looking for a savoury quiche)

PREHEAT the oven to 375°F.

COMBINE eggs, cheese, vegetables, ham, salt and pepper in a large mixing bowl.

POUR mixture into the shells so they are almost full.

PLACE in oven on the middle tray until egg is cooked, approximately 15 minutes.

REMOVE from oven and cool.

1 1/4 cups  BISQUICK mix
1/4 cup butter or margarine, softened
2 tbsp boiling water
6 slices bacon, cooked and chopped
1 cup  shredded Swiss cheese
1/4 cup thinly sliced green onion (about 3 medium)
1 1/2 cups 10% cream
3 eggs
1/2 tsp  salt
1/4 tsp cayenne pepper

HEAT oven to 400°F. Spray bottom and side of 9-inch pie plate with non-stick cooking spray.

STIR Bisquick and butter until blended. Add boiling water; stir vigorously until soft dough forms. Press dough in bottom and up side of pie plate, forming edge on rim of plate.

SPRINKLE bacon, cheese and onions over crust. In medium bowl, beat cream, eggs, salt and cayenne pepper with spoon until blended. Pour into crust.

BAKE 30 to 35 minutes or until edge is golden brown and centre is set.

1 refrigerated pie crust
1 cup milk
4 eggs -- slightly beaten
1/4 teaspoon dry mustard
1/8 teaspoon pepper
1 cup cooked ham -- cubed
1 1/2 cups Cheddar cheese -- shredded
1 cup frozen broccoli flowerets -- thawed
1 tablespoon onion -- chopped

PREPARE pie crust according to package directions for *filled one-crust pie* using 9" pie pan.

HEAT oven to 350°F.

IN medium bowl, combine milk, eggs, dry mustard, and pepper; set aside.

Layer ham, cheese, broccoli and onion in pie crust. Pour egg mixture over ham, cheese and broccoli.

BAKE for 40 - 50 minutes or until knife inserted in centre comes out clean. Cool 5 minutes before serving.

Serves 8.

4 eggs
1/8 cup havarti cheese (very small cubed)
1/8 cup red bell pepper (very small diced)
1/8 cup spinach (very small chopped)
1/8 cup black forest ham (very small diced)
Salt and pepper to taste
10 frozen tart shells for a savoury quiche

1. Preheat the oven to 375°F.
2. Combine eggs, cheese, vegetables, ham, salt and pepper in a mixing bowl.
3. Pour mixture into the shells so they are almost full.
4. Place in oven on the middle tray until egg is cooked, approximately 15 minutes.
5. Remove from oven and cool.