1 tablespoon finely chopped shallots

1 jalapeño chili pepper, seeded and finely diced

1 tablespoon fresh lime juice

1 tablespoon chopped cilantro leaves

Serving Size 2 tablespoons

Amount Per Serving

Calories 69

Total Fat 0 g

Saturated Fat 0 g

Protein 0 g

Total Carbohydrate 18 g

Dietary Fiber 1 g

Sodium 10 mg

Percent Calories from Fat 0%

Percent Calories from Protein 0%

Percent Calories from Carbohydrate 99%

1. Place all of the ingredients in a small bowl. Stir well to combine.

2. Store the salsa in the refrigerator for up to 2 weeks. Serve at room temperature

4 ripe tomatoes, seeded and diced

1/4 red onion, minced

2 jalapeño peppers, seeded (optional) and diced

1/2 bunch cilantro leaves, chopped

1 tablespoon freshly squeezed lime juice

salt and pepper,

freshly ground to taste

Serving Size 1/2 cup

Amount Per Serving

Calories 35

Total Fat 0 g

Saturated Fat 0 g

Protein 1 g

Total Carbohydrate 7 g

Dietary Fiber 1 g

Sodium 87 mg

Percent Calories from Fat 12%

Percent Calories from Protein 13%

Percent Calories from Carbohydrate 74%

1. Salsa should be a . The only item that needs adult attention is the jalapeño and its seeds. For more heat, keep the seeds and chop.

2. Younger  can chop the cilantro while mom dices the tomato, onion and peppers. Be sure to have the  put everything in the bowl and handle the mixing.

1 tablespoon olive oil

1/2 cup chopped onion

1 teaspoon finely chopped garlic

1/2 teaspoon cumin

12 ounce can of black beans

1 tablespoon lime juice

salt to taste

freshly ground black pepper

6 pieces pita bread, cut into triangles

Serving Size about 2 tablespoons dip plus 2 pita triangles

Amount Per Serving

Calories 111

Total Fat 1 g

Saturated Fat 0 g

Protein 4 g

Total Carbohydrate 21 g

Dietary Fiber 2 g

Sodium 373 mg

Percent Calories from Fat 12%

Percent Calories from Protein 14%

Percent Calories from Carbohydrate 74%

1. Heat the olive oil in a small skillet over medium heat. Add the onion and garlic and cook until the onion begins to soften, about 4 minutes. Add the cumin and cook until the onions are completely soft, about 3 minutes more.

2. Rinse and drain the black beans.

3. Puree the beans in a blender or food processor with onion mixture, lime juice, salt and pepper.

4. Serve with pita triangles (witches hats).

1 tablespoon minced jalapeño pepper, or to taste

2 tablespoons minced shallot

1 tablespoon fresh lime juice

1 tablespoon chopped parsley

1 tablespoon chopped scallions

1 teaspoon chopped cilantro

Serving Size 2 tablespoons

Amount Per Serving

Calories 58

Total Fat 0 g

Saturated Fat 0 g

Protein 0 g

Total Carbohydrate 15 g

Dietary Fiber 0 g

Sodium 12 mg

Percent Calories from Fat 1%

Percent Calories from Protein 2%

Percent Calories from Carbohydrate 97%

1. Thoroughly mix all of the ingredients together in a small bowl. (This can be done in advance and stored in the refrigerator for 2 to 3 days.)

Serve at room temperature with grilled meats, poultry and game.

3/4 cup diced tomatoes, fresh or canned

1/8 teaspoon salt

freshly ground black pepper

2 tablespoons balsamic vinegar

Serving Size 2 tablespoons

Amount Per Serving

Calories 12

Total Fat 0 g

Saturated Fat 0 g

Protein 0 g

Total Carbohydrate 3 g

Dietary Fiber 0 g

Sodium 78 mg

Percent Calories from Fat 9%

Percent Calories from Protein 10%

Percent Calories from Carbohydrate 82%

1. Place the diced tomatoes in a bow land season with salt and pepper.

2. Stir in the balsamic vinegar. Set aside at room temperature to let the flavors blend.

2 Roma tomatoes, diced or 2/3 cup chopped canned tomatoes

1/4 cup diced red onion

1 jalapeño pepper, seeded and finely chopped

1/4 cup red or green peppers

1 tablespoon chopped cilantro

1 tablespoon fresh lime juice (about one lime)

salt to taste

freshly ground black pepper

dash hot sauce (optional)

Serving Size 2 tablespoons

Amount Per Serving

Calories 10

Total Fat 0 g

Saturated Fat 0 g

Protein 0 g

Total Carbohydrate 2 g

Dietary Fiber 1 g

Sodium 80 mg

Percent Calories from Fat 9%

Percent Calories from Protein 13%

Percent Calories from Carbohydrate 78%

1. Place tomatoes, onions, jalapeño, peppers, cilantro and lime juice in a bowl. Add the salt, pepper and hot sauce.

2. Serve with tortilla chips or pita bread.

12 tomatillos, husks removed

2/3 cup seeded, diced tomato

2 jalapeño peppers, seeded and diced

2/3 cup seeded, diced cucumber

2/3 cup chopped red onion

2/3 cup diced red bell pepper

1/4 cup chopped cilantro

2 tablespoons fresh lime juice

salt to taste

freshly ground black pepper

Serving Size about 1/2 cup of salsa

Amount Per Serving

Calories 64

Total Fat 1 g

Saturated Fat 0 g

Protein 2 g

Total Carbohydrate 14 g

Dietary Fiber 2 g

Sodium 170 mg

Percent Calories from Fat 12%

Percent Calories from Protein 11%

Percent Calories from Carbohydrate 77%

1. Roast the corn over an open flame or under a broiler until just browned. When cool, cut the kernels from the cob. Put in a medium bowl and set aside.

2. Place the tomatillos in a small saucepan and cover with water. Bring to a boil, lower the heat and simmer until soft, about 5 minutes. Drain and purée in a blender until smooth. Pour into the bowl containing the corn. Add the tomatoes, jalapeños, cucumber, onion, red pepper, cilantro, lime juice, salt and pepper. Set aside.

Use canned, diced tomatoes and frozen corn.

4 cups strawberries

2 tablespoons lemon juice

1 package powdered fruit pectin

1 1/2 cups honey

Serving Size 1 tablespoon

Amount Per Serving

Calories 30

Total Fat 0 g

Saturated Fat 0 g

Protein 0 g

Total Carbohydrate 8 g

Dietary Fiber 0 g

Sodium 2 mg

Percent Calories from Fat 1%

Percent Calories from Protein 1%

Percent Calories from Carbohydrate 98%

1. Mix the strawberries, lemon juice and pectin in a heavy-bottomed, stainless-steel pot.

2. Bring to a boil over high heat. Stir in the honey.

3. Return to a boil and stir slowly for 10 to 12 minutes. The mixture will resemble a thick syrup when done. Let cool, then pour into a storage container, cover and refrigerate.

2 teaspoons olive oil

1 cup fresh corn kernels, cut from the cob (about 2 ears)

1/4 teaspoon sugar

salt to taste

freshly ground black pepper

4 teaspoons balsamic vinegar

2 chopped, fresh plum tomatoes

1/4 cup finely chopped red onion

1/4 cup chopped cilantro leaves

1 jalapeño pepper, or to taste, seeded and finely chopped

Serving Size 1/2 cup of salsa

Amount Per Serving

Calories 112

Total Fat 3 g

Saturated Fat 0 g

Protein 3 g

Total Carbohydrate 21 g

Dietary Fiber 3 g

Sodium 601 mg

Percent Calories from Fat 22%

Percent Calories from Protein 10%

Percent Calories from Carbohydrate 68%

1. Heat the oil in a skillet over medium heat. Add the corn and cook for 2 minutes. Add the sugar, season with salt and pepper and cook for another minute. Add the vinegar and cook for 1more minute.

2. Transfer the corn into a small bowl and cool slightly. Stir in the tomatoes, onion, cilantro and jalapeño pepper. Adjust the salt and pepper to suit your taste. (This can be made in advance and stored in the refrigerator for up to 2 days.)

3. Serve with grilled chicken, beef or pork.

2 ripe Haas avocados

1/2 bunch fresh cilantro, leaves chopped

1/4 medium red onion, diced

2 jalapeño peppers, stemmed, seeded and finely diced (optional)

1 tablespoon freshly squeezed lime juice

freshly ground salt and pepper, to taste

Serving Size 1/4 cup

Amount Per Serving

Calories 57

Total Fat 5 g

Saturated Fat 1 g

Protein 1 g

Total Carbohydrate 3 g

Dietary Fiber 2 g

Sodium 84 mg

Percent Calories from Fat 75%

Percent Calories from Protein 5%

Percent Calories from Carbohydrate 20%

1. Cut the avocados into halves and remove the seeds. Peel the fruit and place in a mixing bowl.

2. Mash avocados with a potato masher or fork until chunky. Add the remaining ingredients and mix with a fork.

3 tablespoon tomato paste

1 tablespoon honey

3/4 cup fat-free mayonnaise

2 tablespoon thinly sliced chives

1 tablespoon fresh lemon juice

1 tablespoon seeded and minced sweet red cherry peppers (from a jar of vinegar packed sweet cherry peppers)

2 teaspoons grated lemon zest

1 teaspoon prepared horseradish

1/4 teaspoon Tabasco sauce

1 hard-boiled egg, finely chopped

3/4 pound fresh Dungeness crab meat, picked over for bits of shell and cartilage with claw meat and large pieces of crab left whole

1/2 lemon

kosher salt

Freshly ground black pepper

chips, crackers, or pita wedges for dipping

Serving Size 1/4 cup

Amount Per Serving

Calories 81

Protein 10 g

Total Carbohydrate 8 g

Dietary Fiber 1 g

Soluble Fiber 0 g

Insoluble Fiber g

Sugar 3 g

Total Fat 1 g

Saturated Fat 0 g

Monounsaturated Fat G

1. In a large bowl, whisk the tomato paste and the honey together until smooth.

2. Whisk in the mayonnaise, chives, lemon juice, cherry peppers, lemon zest, horseradish and Tabasco.

3. Using a rubber spatula, gently fold in the egg. (You can make the dressing a day ahead and store it, covered with plastic wrap, in the refrigerator. When you're ready to serve, mix the dressing with the crabmeat.)

4. Add the crabmeat to the bowl and toss it with the dressing.

5. Season to taste with salt and pepper and a squeeze of lemon.

6. To serve, set a bowl of crab dip on a large platter and surround it with chips, crackers, or pita wedges for dipping.

4 ripe plum tomatoes, cored

1 medium Vidalia onion, peeled and sliced into 1/2-inch slices

1 jalapeño pepper

1/2 cup chopped, fresh cilantro leaves

salt to taste

freshly ground black pepper

1/4 teaspoon sugar, or to taste

Serving Size about 2 tablespoons

Amount Per Serving

Calories 11

Protein 0 g

Total Carbohydrate 3 g

Dietary Fiber 1 g

Soluble Fiber g

Insoluble Fiber g

Sugar 1 g

Total Fat 0 g

Saturated Fat 0 g

Monounsaturated Fat 0 G

1. Preheat the grill to high.

2. Grill the whole tomatoes and whole jalapeño on all sides until they are evenly charred. Grill the onion slices until they are lightly charred on both sides. Cut the jalapeño in half and remove the seeds.

3. Place the tomatoes, seeded jalapeño, onion, and cilantro in a blender and puree. Season with salt, pepper and sugar. Chill. (The salsa can be made ahead of time and stored in the refrigerator for up to 1 week.)

2 cups plain low-fat yogurt

1 teaspoon olive oil

1 cup minced onion

one 12-ounce jar roasted red peppers, drained

1/4 cup toasted pine nuts

salt to taste

freshly ground black pepper

1 clove garlic, minced

Serving Size 3 tablespoons

Amount Per Serving

Calories 100

Protein 5 g

Total Carbohydrate 12 g

Dietary Fiber 1 g

Soluble Fiber g

Insoluble Fiber g

Sugar 10 g

Total Fat 3 g

Saturated Fat 1 g

Monounsaturated Fat 1G

1. Place a strainer over a deep bowl. Add the yogurt to the strainer, cover and refrigerate overnight. The yogurt will drain and thicken overnight. Discard the liquid. (This can be done in advance and stored for up to one week in the refrigerator.)

2. Heat the oil in a skillet over medium heat, add the onions and cook until they become translucent, about 3 minutes. Add the garlic and cook one minute more.

3. In a food processor, puree the onion mixture with the red peppers and all but 1 tablespoon of the pine nuts. Stir the red pepper mixture into the strained yogurt. Season to taste with salt and pepper. Chill for at least one hour. (This can be made in advance and stored in the refrigerator for up to 3 days.) Garnish with the remaining pine nuts.

Serve with fresh vegetables and pita wedges.

5 cups peeled, pitted and chopped peaches

2 tablespoons lemon juice

1 package powdered fruit pectin

1 1/2 cups honey

Serving Size 1 tablespoon

Amount Per Serving

Calories 31

Protein 0 g

Total Carbohydrate 8 g

Dietary Fiber 0 g

Soluble Fiber 0 g

Insoluble Fiber 0 g

Sugar 7 g

Total Fat 0 g

Saturated Fat 0 g

Monounsaturated Fat 0 G

1. Mix the peaches, lemon juice and pectin in a heavy-bottomed, stainless steel pot.

2. Stir over high heat and bring to a boil. The peaches begin to render liquid quickly, which prevents the mixture from burning. Stir in the honey.

3. Return to a boil and stir slowly for 4 to 6 minutes. The mixture will resemble a thick syrup when done. Let cool and then poor into a storage container, cover and refrigerate.

2 cups plain low-fat yogurt

1 cup dried apricots

2 tablespoons sugar

1 tablespoon crushed pistachio nuts

Amount Per Serving

Calories 90

Protein 3 g

Total Carbohydrate 17 g

Dietary Fiber 1 g

Soluble Fiber g

Insoluble Fiber g

Sugar 15 g

Total Fat 1 g

Saturated Fat 0 g

Monounsaturated Fat g

1. Line a strainer with cheesecloth and place it over a deep bowl. Add the yogurt to the strainer, cover and refrigerate overnight. The yogurt will drain and thicken overnight. Discard the liquid. (This can be done in advance and stored for up to one week.)

2. Place the apricots and sugar in a small saucepan and add just enough water to cover. Bring to a simmer and cook until the apricots are very soft, about 10 minutes. Let cool.

3. Drain the apricots and puree them in a food processor. Add the drained yogurt and process to combine. Chill for at least one hour. (This can be made in advance and stored in the refrigerator for up to 3 days.) Garnish with the pistachios.

Serve with fresh or dried fruits or Brown Sugar Meringues