Cooking on the Lite Side
by Chef Nick Cavataio

 How can I start eating a healthier diet? A healthy diet includes eating a variety of foods from the basic food groups: protein, such as meat, eggs, and legumes; dairy; fruits and vegetables; grains, such as breads and pasta; and fats and sweets. As simple as this sounds, it's not always easy to get the nutrition you need. You may eat more of your favorite foods from only one food group, and as a result, avoid others. Or perhaps you opt for convenience over quality when you are hungry.
 Here are a few recipes from my new cookbook, Conquering Healthier Recipes and Beyond.

Apricot Granola    
 10 cups rolled oats
 1 t salt
 1 t vanilla
 1/4 cup honey
 1 10-oz jar apricot jam

Mix together thoroughly in a large bowl, spread this mixture out on a large cookie sheet, and bake at 350 for about a half hour until it's starting to brown, taking it out every five minutes or so to stir it around.

Hearty No-Fat Carrot Soup
 1 1/2 cups shredded carrots
 1/2 cup chopped onions
 6 cups beef broth 
 1/4 cup Italian style tomato paste
 1 T uncooked rice
 1 cup frozen peas
 1 T chives

 Put everything except peas and chives in a 4-quart pot and boil. Simmer 40 minutes or so, add peas and simmer until peas are done.  Sprinkle chives on individual servings. 

Fajita Marinade
 1/2 cup oil
 1/3 cup lime juice
 2 packages Hidden Valley Ranch
         dressing mix
 1 t cumin
 1/2 t black pepper

 Combine above ingredients and pour over 2 pounds of steak or chicken breast. Refrigerate overnight. 

Teriyaki Marinade
 1 1/4 cups pineapple juice
 1/4 cup Worcestershire sauce
 1 T liquid smoke
 1/4 cup low sodium soy sauce
 1 T oil
 1 t ground ginger
 1/2 t garlic powder
 1/2 t onion powder

 Mix all ingredients.  Marinade meat, chicken, pork or beef several hours or overnight

Tip of the Month:
 Upside down tip - Keep salsa, horseradish, applesauce, taco sauce and similar products fresh longer by storing them upside down in the refrigerator.
 I'd like to hear from you. Do you have any comments, questions or favorite recipes? Please e-mail me at nfc@stny.rr.com or write to Chef Nick, P.O. Box 275, Owego, NY 13827. 

 If you would like copy of my cookbook, you can find it on the web at: conqueringhealthierrecipes.com