by Norene Gilletz

Green Split Pea & Barley Soup
Whole Wheat Processor Challah
Herbed Foccaccia Dough
Crepes
Cheese Blintzes
Grilled Moroccan Salmon
Grilled Tuna With Mango Salsa
Light & Luscious Cherry Cheesecake
Cream of Wheat Kasha With Shells
Apricot Almond Squarest
Broccoli & Sweet Potato Soup

2 cups green split peas, rinsed, drained
3 carrots chopped
3 or 4 stalks celery, chopped
1 medium onion, chopped
12 cups water, chicken, or vegetable broth
1/2 cup pearl barley, rinsed, drained
1 bay leaf
Salt, pepper to taste
2 cloves crushed garlic (optional)
2 teaspoons canola oil
2 medium onions, chopped
1/2 cup chopped fresh dill

In a large soup pot, combine split peas, carrots, celery, and 1 onion with water. Bring to a boil. Stir in barley, bay leaf, and garlic (if using). Reduce heat and simmer partly covered for 1-1/2 to 2 hours. Stir occasionally. Add salt and pepper to taste. In a nonstick skillet, heat oil. Sauté the remaining two onions on medium heat until well-browned, about 6 to 8 minutes. Add onions to soup along with dill. Simmer soup 5 to 10 minutes longer. Discard bay leaf. Yield: 12 servings. Reheats and/or freezes well. If soup gets thick, add a little water or broth.

152 calories per serving, 1.3 g fat (0.1 g saturated), 0 mg cholesterol, 8 g protein, 28 g carbohydrate, 31 mg sodium, 427 mg potassium, 2 mg iron, 9 g fiber, 34 mg calcium.

1 teaspoon sugar
3/4 cup warm water (about 110°F)
1 package active dry yeast
2 cups all-purpose flour (approx.)
1 cup whole wheat flour
1 teaspoon salt
2 tablespoons canola oil
3 tablespoons honey
1 egg plus 2 egg whites (or 2 eggs)
1 additional egg white mixed with teaspoon water (to glaze challah)
2 to 3 tablespoons sesame or poppy seeds

Dissolve sugar in warm water. Sprinkle yeast over water and let stand for 8 to 10 minutes, until foamy. Stir to dissolve. Combine flours and salt in processor bowl. Add yeast mixture and process for 10 to 12 seconds. Add oil, honey, and 1 egg plus 2 egg whites (or 2 eggs). Process until dough gathers and forms a mass around the blades. Process 45 seconds longer, until dough is smooth and elastic but still somewhat sticky. (In case the processor slows down and begins to stall, add a little extra flour through the feed tube to let the processor return to normal speed.)

Turn dough out onto a lightly floured surface. Knead 1 to 2 minutes by hand, until smooth and elastic. Place in a large greased bowl. Cover bowl and let rise in a warm place until dough is double in bulk, about 1-1/2 to 2 hours. Punch down. If you have time, let dough rise once again, about 45 minutes to 1 hour, or shape it at this point.

Divide dough into 4 equal portions. Shape 3 portions of dough into long ropes, flouring your hands for easier handling. Place them on a greased baking sheet and form them into a large braid, tucking ends under. Divide the fourth portion of dough into 3 smaller ropes and form a small braid. Place it on top of the larger braid. Pinch dough in several places to join the two braids together. Cover with a towel and let rise until doubled, about 2 hours. Brush with egg white and sprinkle with sesame seeds. Preheat oven to 400°F. Bake loaf in the lower third of your oven at 400°F for 30 to 35 minutes, until golden brown. Loaf should sound hollow when tapped with your fingers. Yield: 1 large loaf (16 slices).

Freezes well.

126 calories per slice, 3 g fat (0.4 g saturated), 13 mg cholesterol, 4 g protein, 21 g carbohydrate, 171 mg sodium, 75 mg potassium, 1 mg iron, 2 g fiber, 9 mg calcium.

1 teaspoon sugar
1/2 cup warm water (about 110°F)
1 package active dry yeast
1-1/2 cups all-purpose flour
1-1/2 cups whole wheat flour
1 teaspoon salt
1-1/2 teaspoons each dried dill weed, basil, rosemary
1 tablespoon olive oil
3/4 cup additional water

Topping
1 tablespoon olive oil
2 to 3 cloves garlic, crushed
Fresh or dried basil and rosemary, to taste
Coarse salt (optional)
2 tablespoons sesame seeds

Dissolve sugar in warm water. Sprinkle yeast over water and let stand for 8 to 10 minutes, until foamy. Stir to dissolve. Combine flours, salt, and herbs in a food processor or large mixing bowl. Mix in yeast mixture. Add oil. Slowly blend in additional water.

Mix to form a soft dough. Knead dough on a lightly floured surface for about 5 minutes, until smooth and elastic. Place in a large, greased bowl. Cover bowl and let dough rise until doubled, about 2 hours, or refrigerate dough overnight. Punch down.

Lightly spray a large baking sheet with non-stick spray. Transfer dough to baking sheet and pat it into a large rectangle or 8 smaller ovals about a half-inch thick. Let rise for 45 minutes, or until double in bulk.

Preheat oven to 375°F. Poke your fingers into the surface of the dough to give it a dimpled appearance. Brush top of dough lightly with olive oil, then sprinkle it with remaining topping ingredients. Bake for 25 to 35 minutes, or until crisp and golden. Yield: 8 servings. Freezes very well.

211 calories per serving, 5.2 g fat (0.7 g saturated), 0 mg cholesterol, 6 g protein, 36 g carbohydrate, 294 mg sodium, 153 mg potassium, 3 mg iron, 4 g fiber, 40 mg calcium.

2 eggs plus 2 egg whites (or 3 eggs)
1 tablespoon canola oil
1 cup plus 2 tablespoons flour
1 cup water (or skim milk)
1/4 teaspoon salt

Combine all ingredients in a food processor or mixing bowl and blend until smooth. Cover and refrigerate batter at least one hour.

Lightly grease a 9-inch non-stick skillet with a few drops of oil, or spray lightly with non-stick spray. Heat pan on medium-high heat for 2 to 3 minutes. Quickly pour 3 to 4 teaspoons of the batter into pan. Tilt pan in all directions to coat bottom evenly with batter. Pour out excess. Cook crepe for about 1 minute on the first side, until the edges brown. Flip crepe over with a spatula and cook for 30 seconds on the other side. (The first side will look nicer than the second side.) Repeat with remaining batter. Place waxed paper between crepes to prevent sticking. Fill as desired. Yield: 12 crepes. These can be made in advance and refrigerated or frozen. Wrap well to prevent them from drying out. They will keep about a month in the freezer.

68 calories per crepe, 2.1 g fat (0.4 g saturated), 35 mg cholesterol, 3 g protein, 9 g carbohydrate, 77 mg sodium, 31 mg potassium, <1mg iron, trace fiber, 7 mg calcium.

12 crepes (see recipe)
1-1/2 pound pressed cottage cheese (no-fat or low fat)
1 egg white
1 tablespoon fresh lemon juice
1 teaspoon grated lemon rind
2 to 3 tablespoons sugar
2 tablespoons no-fat
or low-fat yogurt

Prepare crepes. Combine cottage cheese with remaining ingredients and blend until smooth. Place 3 to 4 tablespoons of cheese mixture on the lower part of each crepe. Roll up, folding in sides, to seal like an envelope. (May be made in advance and covered and refrigerated overnight.)

Spray a large non-stick skillet with non-stick spray, or oil it lightly. Heat pan over medium-high heat for 2 to 3 minutes, or until a drop of water skips on its surface. Place blintzes seamside down in skillet and cook on all sides until golden. Yield: 12 blintzes. Serve with no-fat or low-fat yogurt (fruit-flavored yogurt is perfect). Garnish with fresh berries, if desired.

117 calories per blintz, 2.1 g fat (0.4 g saturated), 40 mg cholesterol, 10 g protein, 13 g carbohydrate, 260 mg sodium, 78 mg potassium, <1 mg iron, trace fiber, 40 mg calcium.

4 salmon fillets or steaks (1-1/2 pounds)
1 teaspoon ground cumin
1/2 teaspoon paprika
1 teaspoon thyme
Salt, pepper to taste
1/2 tablespoon olive oil
1 tablespoon fresh lemon juice
1 lemon, sliced

Preheat BBQ or broiler. Sprinkle both sides of salmon with seasonings. Drizzle lightly with olive oil and lemon juice. If using the BBQ, place fish in a lightly greased grill basket. Grill over hot coals (or under the broiler) 3 to 4 minutes per side. Grill the lemon slices quickly; use as a garnish for salmon. Yield: 4 servings.

333 calories per serving, 15.7 g fat (2.4 g saturated), 12 mg cholesterol, 44 g protein, 2 g carbohydrate, 97 mg sodium, 1109 mg potassium, 2 mg iron, <1 g fiber, 38 mg calcium.

Mango Salsa (see recipe)
6 tuna steaks (2 pounds)
2 teaspoons olive oil
Salt and freshly ground black pepper to taste

Prepare salsa as directed. (Salsa can be prepared up to a day ahead and refrigerated. Serve it at room temperature.) Prepare BBQ or preheat broiler. Brush fish lightly with oil. Season with salt and pepper. Quickly grill tuna over hot coals (or under the broiler) about 3 to 5 minutes per side, until just barely cooked through. Tuna should be served rare, or it will be dry. Serve with Mango Salsa. Yield: 6 servings. Do not freeze.

252 calories per serving, 3.4 g fat (0.7 g saturated), 88 mg cholesterol, 46 g protein, 7 g carbohydrate, 73 mg sodium, 936 mg potassium, 2 mg iron, <1 g fiber, 38 mg calcium.

Mango Salsa
1 large or 2 small ripe mangoes, peeled and diced (about 1 to 1-1/2 cups)
1/4 cup red onion, finely chopped
1/4 cup minced fresh coriander (cilantro)
1/4 cup red pepper, chopped
1 jalapeno pepper, seeded, finely minced
3 tablespoons freshly squeezed lime juice
Dash salt and pepper to taste
1 to 2 teaspoons brown sugar or honey

Combine all ingredients and mix well. May be prepared up to a day in advance, then covered and refrigerated until needed. Bring to room temperature before serving. Yield: about 1-1/2 cups.

8 calories per tablespoon, 0 g fat, 0 mg cholesterol, trace protein, 2 g carbohydrate, trace sodium, 21 mg potassium, 0 mg iron, trace fiber, 2 mg calcium.

1 cup graham wafer crumbs
2 tablespoons sugar
2 tablespoons canola oil
2/3 cup sugar
1/3 cup flour
1 tablespoon corn starch
1 teaspoon vanilla
1 cup dry cottage cheese (no-fat)
8 ounces light cream cheese
2 eggs
1/2 cup skim milk
1/3 cup no-fat yogurt
3 egg whites
1/4 cup no-fat yogurt
3 egg whites
1/4 cup sugar
19-ounce tin light cherry pie filling (or any fruit topping)

Preheat oven to 300°F. Spray a 9” springform pan with non-stick spray. Combine crumbs, 2 tablespoons sugar, and oil. Press firmly into bottom of pan. Combine 2/3 cup sugar, flour, corn starch, vanilla, cheese, and eggs. Beat until smooth. Add milk and yogurt. Beat egg whites until they form soft peaks. Gradually add remaining 1/4 cup of sugar and beat until stiff. Fold egg whites into cheesecake batter. Pout batter into pan.

Bake at 300°F for 55 minutes, or until almost set. Let cool. Cover and chill for at least 8 hours. Top with pie filling. Yield: 16 servings. Do not freeze.

202 calories per serving, 6 g fat (2.2 g saturated), 36 mg cholesterol, 7 g protein, 31 g carbohydrate, 173 mg sodium, 119 mg potassium, <1 mg iron, <1 g fiber, 52 mg calcium.

2 cups elbow macaroni or miniature bow ties
2 onions, chopped
1 tablespoon canola oil
1 cup cream of wheat cereal (not instant) or wheatlets
2 cups boiling water (approx.)
1 teaspoon salt (or to taste)
1/2 teaspoon pepper

Cook pasta in boiling salted water according to package directions. Drain and rinse well. Brown onions in oil in a heavy non-stick skillet. If necessary, add a little water or broth to prevent onions from burning or sticking. Remove onions from pan and set aside. Wash and dry skillet.

Place cream of wheat in dry skillet and brown on medium heat until it gives off a toasty aroma. Stir constantly and keep shaking the pan back and forth, being careful not to burn the cereal. It will take about 5 minutes for the cereal to become toasted.

Remove pan from heat. Very slowly stir in boiling water, being careful to avoid spatters. Add salt and pepper. Cover and let stand for 5 minutes. Cool slightly, then break up with a fork. Add onions and pasta. Season to taste. Yield: 8 servings. Reheats and/or freezes well. Delicious with roast chicken. 194 calories per serving, 2.5 g fat (0.2 g saturated) 0 mg cholesterol, 6 g protein, 37 g carbohydrate, 294 mg sodium, 84 mg potassium, 7 mg iron, 2 g fiber, 38 mg calcium.

Crust
1-1/4 cups all-purpose flour
1/4 cup corn starch
1/3 cup tub margarine or butter, cut up
1/3 cup sugar
3 tablespoons no-fat or low-fat yogurt

Filling
1-1/2 cups apricot preserves
1/4 cup lemon juice
1/4 cup sliced almonds

Preheat oven to 350°F. In processor, mix flour, corn starch, margarine, and sugar, until fine. Add yogurt; process with quick on/off pulses until mixture is crumbly. Reserve 1/2 cup crumbs. Press remainder firmly into bottom of a sprayed 9 x 13” baking pan. Bake at 350°F for 18 to 20 minutes, until golden.

Combine filling ingredients and mix well. Spread evenly over baked crust. Sprinkle with reserved crumb mixture. Bake 15 minutes longer, until set. Cool completely. Yield: 48 squares.

53 calories per square, 1.6 g fat (0.3 g saturated), 0 mg cholesterol, <1 g protein, 9 g carbohydrate, 14 mg sodium, 18 mg potassium, trace iron and fiber, 5 mg calcium.

2 large onions, chopped
2 stalks celery, chopped
1 tablespoon canola oil
3 carrots, chopped
1 bunch broccoli (about 4 cups, cut up)
2 medium potatoes, peeled, cut up
2 medium sweet potatoes, peeled, cut up
7 cups vegetable broth
1/2 cup chopped parsley
2 tablespoons fresh basil or dill, chopped
1 cup skim milk, soy milk, or water
1 teaspoon tub margarine or butter
Salt, pepper to taste

In a large soup pot, sauté onions and celery in oil for 5 to 7 minutes, until softened. If necessary, add a little water to prevent burning. Add carrots. Cook 3 to 4 minutes longer, stirring occasionally. Add broccoli, potatoes, sweet potatoes, and broth. Bring to a boil.

Reduce heat and simmer for 20 to 25 minutes. Add parsley and basil. Puree part or all of the soup. Add milk and margarine. Season to taste. Yield: 10 servings. Reheats and/or freezes well.

126 calories per serving, 2.9 g fat (0.3 g saturated), trace cholesterol, 5 g protein, 23 g carbohydrate, 753 mg sodium, 416 mg potassium, 1 mg iron, 4 g fiber, 75 mg calcium.