If the kids (or you) are really hankering for a chicken nugget, here's a recipe that has a fraction of the fat of most fast food versions.   
 

Chicken Nuggets have become a favorite of The Traveling Chef clients.  For a change of pace, try this variation on nuggets, seasoned with parmesan cheese. 
 

We think of this as a very adult version of Chicken Nuggets. 
 

You can easily make a meal or feed a Sunday afternoon baseball crowd with these delectable wings.  If you’ve got the time, we can leave them marinated for you to cook or throw in the freezer and take out when you’re ready to enjoy.  Be sure to have plenty of napkins on hand!
 

This quintessential Italian favorite is usually a soggy mess floating in oil and cheese.  While there’s something to be said for a gooey, cheesy dish, we prefer the chicken to maintain its crunch, while the cheese and sauce add lots of flavor.  This dish fits the bill beautifully. 
 

A delicious, classic chicken dish - lightly coated chicken breasts braised with Marsala wine and mushrooms. I have been making this one since I was seven.
 

Ground chicken breast brings a low fat heartiness to this stew, which your kids will love.  The little meatballs are accompanied by kid-friendly vegetables and small pasta shells.
 

Perfect when served with rice or bread, this is a traditional chicken curry and is the first Indian dish we’ve added to our repertoire.  With spices including cardamom, coriander, cumin and Garam Masala, its got great flavor without being too spicy. 
 

The heat of the curry in this dish is tempered by the sweetness of mango and coconut milk.  If you’re looking for low-carb, we can omit the pasta.
 

These lightly spiced turkey meatballs with melted cheese centers are a nice change of pace from traditional meatballs.  They’re served in a salsa-inspired sauce, and are great when stuffed into a tortilla.    
 

Chicken makes a great package for all sorts of wonderful fillings.  Here, we’ve taken some of our favorite Italian flavors and combined them in this appealing dish.
 

Dried cranberries and fresh ginger add unexpected burst of flavor to this pecan-cracker crust.
 

Tender chicken breasts, stuffed with tasty mozzarella.  Another low fat favorite.
 

We have long since lost track of the source of this recipe, though it has been a family favorite for years and is often served when we have company over for a BBQ.  This chicken basks in a marinade that’s reminiscent of teriyaki.  If you’d like to grill it yourself, we sometimes leave the chicken to marinate for 2 – 3 DAYS to really develop the flavor. 
 

Tandoori refers to foods permeated with a yogurt marinade and then cooked in an Indian earthenware oven called a tandoor.  This recipe achieves similar results, with incredibly tender and flavorful chicken, roasted in your oven.  It’s also great for you to BBQ.
 

As you would guess, we’re always on the lookout for great recipes, and this one certainly qualifies.  We start with boneless chicken breast, slice it thinly, and marinate it in spiced coconut milk.  A brief sauté keeps it tender and moist.  The secret’s in the sauce – choose either the Zesty Asian or Peanut Dipping Sauce and you’ll never look at chicken the same.  We can adjust the heat of the sauce and also do this dish with pork.  Please note that the sauces are best eaten fresh, though the chicken can be frozen.
 

Simmered in a zesty marinara sauce, these lean breasts are stuffed with an herbed goat cheese and a touch of garlic.  They hold together in beautiful bundles, with just enough of the cheese slipping out to season the savory sauce. 
 

Somehow, this is one of those dishes that takes us back to our childhood.  These meatballs are great served over pasta or rice and are a hit among even our youngest taste testers.
 

Why buy frozen meatballs when you can get them fresh made and simmered in a hearty marinara sauce?  These meatballs can be made with turkey, chicken or some hidden tofu (if you're trying to sneak more soy into your diet!) to lighten them up. 
 

Once reserved as only a weekend treat (who ever had the time?), pot roast requires slow braising to produce a tender, rich, flavorful main course. 
 

A favorite comfort food, this beef stew features lots of meat, slow cooked until tender, accompanied by potatoes, carrots and a rich gravy.
 

Try some tangy beef in either kabobs or skewers.  Great served with rice.
 

Looking for a one dish meal?  With its layers of seasoned ground beef, corn and mashed potatoes, Shepard's Pie makes a great dinner for a cold night. 
 

Kids and adults alike love this sweet-savory American classic.  Sloppy Joes are traditionally served over bulky rolls;  you can also serve them over vegetables for a low-carb alternative.
 

Sure to please any member of the family, this meat loaf can be made with ground beef or lightened up with turkey, shredded zucchini or tofu. 
 

Meat loaf sandwiches are one of the best reasons to make this dish.  Serve leftover slices on sourdough bread with your favorite mustard.  Serve with mashed potatoes for a great comfort meal. 
 

This tender cut of beef is a favorite year round.  Here, it’s served topped with juicy tomatoes gently marinated in a mixture of garlic, herbs and soy.  We’ll leave the steak for you to cook fresh.
 

Beef tenderloin is renowned for its tenderness, but some find it a little lacking in flavor.  The sauce, a combination of dried cherries, Madeira wine and broth is reduced until it reaches peak flavor.  We’ll leave the steaks for you to cook fresh, for best results.
 

Orange gives a great tang to an unpretentious Rib Eye steak.  Our preference is to leave this prepped for you to cook fresh on the grill or under the broiler.
 

Chili has that amazing quality of improving with age.  We actually like to make it a few days in advance and let it age.  Best of all, it freezes beautifully.  If you want this extra spicy, please ask!  It can also be turned into a low-carb dish by eliminating the beans.
 

To get deep flavor and tender texture from sirloin tips, you need to marinate them in something that will both season and tenderize.  This Southwestern Marinade features soy, brown sugar and seasonings, which do the trick. 
 

Our goal for this dish?  Browned, tender beef and jade green, crisp-tender broccoli coated in a deep-flavored, silky sauce.  Please be sure to eat this fresh.
 

Somewhere between a soup and a noodle dish, this dinner is a hearty combination of Udon (Japanese wheat noodles), shiitake mushrooms and vegetables, simmered in a flavorful beef broth.  You can eat it with chopsticks, but be sure to have spoons around to catch the broth.
 

This one can be eaten with your hands! These chimichangas use seasoned beef, refried beans and Monterey Jack, all rolled in a flour tortilla.   
 

Tender sirloin gets the royal treatment when sautéed with onions and peppers and seasoned with oregano, cumin and paprika.  The rich gravy gets a slight Peruvian flavor from a dash of lime juice.
 

Pork tenderloin really is the new white meat – nearly as lean as chicken breast and equally tasty and tender, it’s a wonderful canvas to paint with new and interesting flavors.  Here, walnuts and curry combine for a savory stuffing; red currant glaze provides a glistening finish.
 

Ginger and crushed red pepper help round out the Thai theme of this flavorful dish.  It can also be made with beef, chicken or tofu.
 

A skinnier version of a Chinese favorite, this lo mein features lean pork tenderloin and lots of great vegetables.  If you’re not a fan of pork, Ww can substitute chicken, beef or tofu.
 

Basmati rice and black beans go well with this spicy pork dish.  The glaze also works well with chicken thighs.
 

Pork tenderloin, slow roasted on a bed of leeks and white wine.
 

Pork tenderloin, gently simmered in a sauce of port and dried cherries, takes on a sweet, rich flavor.
 

Dried fruit provides the accompaniment in this dish of pork tenderloin, cut into bite sized pieces and slowly braised in a seasoned broth.  Great served over egg noodles or rice. 
 

Osso Buco is a another client favorite. We’ve had many requests for these tender veal shanks simmered in a heady tomato sauce; a restaurant classic.
 

Succulent veal scaloppini is best served by the classic treatment of saltimbocca.  Paired with Prosciutto and sage, the veal is lightly sautéed in olive oil and butter, then finished with a satiny Marsala sauce.  This is best when served with fresh fettuccini.
 

In this curry, the meat is stirred and roasted until well-browned.  We like using boneless lamb, which makes it easier to eat. Beef or pork could also be substituted.
 

This succulent roast gets its piquant taste from traditional Middle Eastern spices.  It’s served with a Rhubarb Chutney to bring out the flavors.
 

The sweet/salty combination of maple syrup and soy sauce are a winning combination on this glazed salmon.  A touch of ginger and garlic, added at the end of preparation, provide a little kick.
 

Plump salmon filets, marinated in a homemade teriyaki glaze.
 

We like these burgers with rice or a tossed salad rather than served on a bun.  They get their Asian flavor from a vinaigrette that can be served over the burgers and doubles as a salad dressing.
 

This delicious entrée is a classic example of quality ingredients equaling more than the sum of their parts.  And it couldn't be healthier - salmon is loaded with heart-healthy omega 3's and macadamia nuts are high in monounsaturated fats.
 

This less-is-more dish has a wonderful marriage of flavors. 
 

To make a flavorful, juicy, traditional shrimp scampi, we keep the ingredients simple and the shrimp plentiful.  This dish is best eaten with crusty bread to enjoy the juices; it can also be served with fresh fettuccine.  Please be sure not to freeze.
 

A seriously garlicky, spicy, winey tomato sauce studded with shrimp and served over pasta.  This dish can also be done with scallops, or a combination of shrimp and scallops.
 

Succotash at its simplest is a combination of lima beans, red peppers and corn.  Here, edamame (soy beans) stands in for lima beans, spices have been added and shrimp provides an interesting twist. 
 

This is the perfect dish for warm-weather dining.  It’s light and takes advantage of fresh vegetables, including asparagus and summer squash.  The fish is packaged in foil for you to cook; it can be refrigerated up to one day before baking.
 

This is one of the few wonderful fish dishes that tastes a little better after it’s mellowed in the refrigerator.  If you’re not a fan of catfish, we can be make it with cod, tilapia or snapper.
 

Lean, white-fleshed haddock is a mild companion to this savory bread crumb stuffing.  This dish will be left prepped for you to cook fresh on your cook date.
 

Cumin, garlic and lemon make this a zesty way to season baked fish.  This dish can be prepared with any flaky white fish, including cod, sole or flounder.
 

You will be amazed at how close this lightened version is to the famous British street food.  In fact, you might even want to serve it in a folded newspaper with malt vinegar on the side for dipping!
 

We like crab cakes that are mostly crab and seasonings, with a minimum of bread crumbs.  These are best when eaten fresh.
 

Fresh rosemary makes all the difference in this tangy marinade.  You can also request this with swordfish.
 

Meaty swordfish stands up to bold herbs like oregano and rosemary.  A thirty minute marinade guarantees flavorful, moist fish.  This dish tastes best if we prepare it for you to cook on the grill or broiler.
 

This slightly piquant sauce works well on a variety of fish types.  We like it on steak-like fish, including mahi-mahi, swordfish or halibut.  We’ll leave this dish for you to bake; it’s also great on the grill.
 

Shallots have a subtler taster than onions and lend a delicate flavor to these quickly-sautéed scallops.
 

The traditional Spanish rice dish made with your choice of seafood (shrimp, scallops & swordfish are great choices) in a wonderful saffron broth.
 

This quintessential fish stew is overflowing with shrimp, swordfish and scallops in a zesty tomato broth.  Please be sure to eat this fresh!
 

A great, hearty dish that will please anyone at your table.  Try this with a little sausage for added zest.
 

This classic hamburger casserole gets its split personality from al dente rigatoni and a generous amount of lean ground beef.  It’s a favorite of both adults and kids.
 

This Bolognese sauce is about the meat, with the tomatoes in a supporting role.  Simmering the meat in milk gives it an especially sweet, appealing flavor.
 

These tender tubes of pasta are stuffed full of creamy ricotta cheese and baked in marinara sauce.  If you’re looking for a little variety, ask for them with ground beef or spinach.
 

Creamy and cheesy homemade mac & cheese is a great comfort food - forget about the blue box!
 

This heavenly combo of tomato and cheese is brimming with calcium and a favorite with both kids and adults.  We like it with fresh cheese ravioli; you can request it with your favorite flavor.
 

Fresh cheese tortellini gets the star treatment when paired with sautéed chicken and savory basil pesto.  A filling meal for a hungry family.
 

Not as humble as they appear, these toothsome noodles with shreds of tender chicken, all tossed with fresh sesame sauce, can be addicting if made properly.  They’re good served hot or cold and can easily be made into a vegetarian dish by substituting tofu and omitting the chicken.
 

You can spice up a traditional marinara sauce by adding vegetables, kalamata olives and capers.
 

A ragu is a thick tomato sauce, usually made with meat.  Here, hearty Portobello mushrooms take the place of the meat and add an earthy, woodsy flavor.
 

Pasta is sometimes best served with a few incredibly aromatic ingredients.  Fusilli, a curly pasta, blended with flavorful Prosciutto is a light, summery dish.  Try it with a tossed salad on the side. 
 

This terrific chili gets its character from a combination of beans and tempeh, a great soy product.  The smokiness of a single chipolte pepper is accented by the sweetness of blackstrap molasses.
 

This dish is too good not to try.  It’s chock full of red kidney and pinto beans, with the cashews adding a nutty flavor.
 

Using heart-healthy meatless crumbles (made from soy) instead of beef saves fat and adds fiber to this satisfying dish.  Serve with mashed potatoes and green beans for a hearty dinner.
 

Tofu, our favorite chameleon, takes on a decidedly Thai flavor in this dish.  The addition of carrots, red peppers and pineapple make it nearly a complete meal. Try it served over brown rice or rice noodles.
 

If you’re wondering what makes this gratin so zingy, it’s the addition of a touch of feta.  Serve it with a Greek Salad and bulgur.
 

In this recipe, we’ll take the time to make our own curry powder, which has a brighter flavor than packaged curry. Fennel and cumin seeds add a pleasing crunch and pungency.
 

The meaty and full-flavored mushrooms combine with the nuttiness from the barley and cheese to make this a true winner.
 

The addition of broccoli and carrots to protein-packed lentils makes this a satisfying dinner.  Proving the versatility of lentils, you can serve this dish warm, at room temperature or chilled.
 

This Middle Eastern staple is a favorite dish, a vegetarian one-pot meal that is highly seasoned and a nice break from having meat every night.  The caramelized onions make a sensational garnish.
 

Another great tofu option – here sliced tofu is marinated in a sesame-ginger sauce and baked until golden brown. 
 

This fabulous casserole is made with layers of baked tortilla chips, black beans, corn and spinach.  Seasoned with salsa and tomatoes, the resulting combination makes an incredibly satisfying and vibrant meal.
 

This casserole uses tortillas in the same way as noodles for lasagna.  The tofu/bean/tomato layers provide low-fat protein and texture, seasoned with a Mexican flavor.
 

To our family and clients, this dish ranks higher on the scale of culinary treats than regular lasagna.  And to think it's good for you - low in fat and high in fiber.  This lasagna gets its veggie flavor from broccoli and spinach. 
 

Trying to get more healthy legumes into your diet?  This dish has a zesty kidney bean base, covered with a corn meal topping and a tasty layer of cheddar cheese.
 

This is a colorful main course that derives wholesome protein by combining beans with corn and cheese.
 

A frittata is an Italian omelet, with the ingredients mixed with the eggs rather than folded inside.  This one is loaded with veggies and slimmed down with lots of egg whites rather than simply whole eggs.
 

Adding fresh linguine to a frittata makes it more substantial.  Add a salad and you have a great weeknight dinner.  This also makes a satisfying breakfast alternative.
 

A quick, low-fat and South Beach-friendly breakfast treat, these Quiche Cups are packed with spinach, egg whites and low-fat cheese.  Made in muffin tins, they can be easily packed and reheated in the microwave. 
 

The ideal quiche must have a tender, buttery pastry crust embracing a velvety smooth custard that is silken on the tongue and neither too rich nor too lean.  Try this classic rendition, made with bacon and Gruyere cheese.  For an interesting twist, we can make it with crabmeat instead.
 

Our homey version of this Italian classic, this minestrone is a meal by itself!

Not so long ago, dried “exotic” or wild mushrooms could only be found in specialty shops; now they are plentiful.  Dried shiitake mushrooms add a deeper, woodsier flavor to this classic soup.
 

A warm, delicious classic that contains two essential comfort foods (and no, they are not peanut butter and chocolate).  We make this as a vegetarian soup, but it’s also great with ground beef or turkey.
 

Cheese tortellini is deliciously mellow in the hearty tomato-chicken broth in this soup.  This can easily be made into a vegetarian selection.
 

This chickpea and vegetable soup has Spanish overtones from paprika and turmeric in a tasty broth.  Take your pick of your favorite green and orange vegetables such as peppers and carrots or peas and sweet potatoes. 
 

A warming winter soup, great when topped with oyster crackers.  This can easily be made with skim milk without compromising taste.
 

This superb recipe uses some vegetables you probably don't eat too often: turnip, parsnip and leeks.  Try it for a change of pace.
 

Black bean soup is great as main course when served with a tossed salad or side of corn bread.  It’s perfect for those chilly evenings that sometimes creep into a New England summer.
 

This hearty soup is a complete protein, with its combination of black beans and rice.  Loaded with vegetables and seasoned with a southwestern flair, try it accompanied with a hearty grain bread.
 

Baked then stuffed, these potatoes get added flavor from extra sharp cheddar cheese.
 

We know how many of you love The Traveling Chef Twice Baked Potatoes, because we know how many times we’ve made them.  If you’re looking for a twist, here’s an alternative version.
 

Red Bliss potatoes tossed in a light butter sauce, seasoned with parsley.
 

The traditional favorite, made with Yukon Gold potatoes for added color.
 

Silky smooth mashed potatoes are at their best when topped with rich gravy.  But there are times when there is no gravy to be had, and that’s when smashed potatoes are just the thing.  Their bold flavors and rustic, chunky texture give them the brawn to stand on their own, whether served with a grilled steak or a roast chicken.
 

A colorful combination of red bliss and sweet potatoes, seasoned with rosemary and slow roasted for added crispness.
 

If you're tired of mashed potatoes, try this savory blend of sweet potato and carrot, made extra smooth by a touch of cream.
 

Arroz a la Mexicana promises bright flavor and a pilaf-style texture.
 

Flavorful, toasted almonds and piquant saffron add robust flavor to this dish. 
 

Aromatic basmati rice is the perfect backdrop to absorb the aroma of lemon and pine nuts.  We like this with brown basmati rice for a fiber boost.
 

Serve this fragrant pilaf with grilled fish or shellfish.
 

Usually rice is considered just a backdrop for the rest of the meal, but this fragrant pilaf flecked with orange elevates rice to noteworthy status.
 

If your only experience with bulgur is in tabbouleh, you’re missing the versatility of this hearty grain.
 

Lentils and spinach boost the nutritional value of this couscous dish; the curry spices enliven it with a zesty vibrant flavor; the garlic, ginger and cayenne add just the right amount of heat.
 

Tired of rice?  Fruited couscous is a great alternative.  Try this as a side to your favorite entrée.
 

With grains larger than those of ordinary couscous, Israeli couscous takes a side dish from simple to sensational.  Simmered in chicken broth and dried fruit, this dish gets its elegant flavor from cinnamon sticks, added to the broth.
 

Turn this versatile side dish into an easy vegetarian entrée: Use the pilaf as a stuffing for cabbage rolls or green peppers.
 

Quinoa (pronounced KEEN-wah) is an Incan grain that is very high in protein, vitamins and minerals.  With its slightly crunchy texture and nutty flavor, it is enjoying a heyday of popularity in natural foods cuisine.  Our pilaf becomes a mosaic of colors when both red and green bell peppers are used.  The pine nuts are a great match for quinoa’s flavor.
 

Try this protein-rich grain with steamed, grilled or braised vegetables for a balanced meal.  Quinoa simmered in carrot juice takes on a delicate orange hue.
 

This nutty, earthy grain dates back to the Stone Age and has been used in dishes ranging from cereals to breads to soups.  Here it’s paired with porcini and shiitake mushrooms for a sophisticated pilaf.
 

If you’re looking for low-carb vegetables, this is a great choice.  A combination of peppers, zucchini, summer squash, asparagus and onions, roasted until browned and tender, makes a satisfying side dish for any meal.
 

This stir-fry has a bit of a zing; it’s great served over steamed white rice.
 

The flavor of asparagus is wonderfully enhanced when broiled or roasted.  A sprinkling of Parmesan cheese and lemon provides a salty/lemony contrast.
 

This is our favorite way to cook asparagus.  Roasting concentrates the flavor; olive oil and a touch of salt bring added crispness.
 

Fresh oregano and kalamata olives bring a decidedly Greek taste to this culinary preparation.
 

Roasting green beans concentrates the flavor; garlic and ginger give it added buzz.
 

For most green bean recipes, the process involves cooking the beans in boiling water, shocking them in ice water to stop the cooking, them topping them with a sauce.  Here, we flip things around and make the sauce first, then use that to cook the beans.  The result?  An infusion of orange flavor into the beans.  Toasted pecans add the crunch.
 

Roasting is one of our favorite ways to cook beets, as it truly concentrates their sugary flavor.  Here, the beets are individually wrapped with star anise (a star-shaped, licorice-tasting spice) and slowly cooked to infuse the mellow scent of the spice. 
 

The rich, slightly bitter flavor of bok choy takes well to the sweetness of Hoisin sauce.
 

Did you know that a 5 ounce serving of broccoli has more vitamin C than 2 pounds of oranges?  If you’re trying to get your family to eat more broccoli, try this dish.  Seasoned with fresh Parmesan and topped with bread crumbs, it’s sure to be a crowd pleaser.
 

Here we’ve used basic Chinese sauce ingredients to make a simmering broth that infuses the broccoli with flavor as it steams.
 

Orange and ginger provide a great complement to steamed broccoli.  The walnuts give it a little crunch.

Instead of steamed veggies, try broccoli seasoned with balsamic vinegar and Kalamata olives.
 

Reminiscent of sautéed Italian greens but minus the olive oil, this simple preparation enhances the distinctive bite of broccoli rabe.
 

Honeyed carrots are usually appealing to children.  We suspect that adults like them as well.
 

Food should look as good as it tastes.  Here, the carrots are combined with cilantro, curry and apricot preserves for a side dish that is fresh, colorful, sweet and spicy.
 

The maple glaze really brings out the sweetness of carrots.  Here, the carrots are braised until tender and the glaze is nicely thickened.
 

Hoisin sauce glazes cauliflower with a rich fermented black bean flavor.  Rice vinegar helps cut the sweetness of the Hoisin and soy sauce adds another layer of flavor.
 

Using tomatoes as a braising medium imparts a great Sicilian flavor to cauliflower.  Raisins and basil bring out added sweetness. 
 

When is a potato not a potato?  When it’s made from pureed cauliflower.  In a side-by-side taste with our Mashed Potatoes, you’ll know the difference.  If you’re trying the South Beach Diet, you should give these a try.
 

If you're trying to add more greens to your diet, try Swiss Chard, sautéed in a little olive oil and garlic, as a nice departure from spinach.
 

Still more chard (you can also substitute spinach) – this one gets a salty bite with the addition of feta cheese and sun-dried tomatoes.
 

Peas plain and simple.  The best way to treat frozen peas and marvelous with fresh peas in the spring.
 

Onion and mushrooms elevate peas to a classic.
 

A Chinese restaurant classic that is delicious when made at home with good ingredients.
 

Peas have a real affinity for bacon and onions.  We like the meaty flavor of pancetta (unsmoked Italian bacon). 
 

This is a typical Italian preparation.
 

A perennial favorite for many.  This traditional recipe uses light cream, though we can make some magical substitutions and reduce the fat content even further if you’d like.
 

Succulent zucchini is the perfect backdrop to absorb this fragrant glaze.
 

Steamed zucchini is given a spark with this piquant sauce.  Cut into sticks, the zucchini holds its shape well when reheated.
 

Combining zucchini with an Asian-inspired coconut-lime sauce creates a full-flavored dish.  The turmeric turns the zucchini a beautiful golden color.

Never have time to do all that chopping?  The salad bowl will provide you with all the fixings for a great garden salad -- cleaned, prepped and individually packaged for easy assembly.  We’ll select the best seasonal produce to suit your tastes, including vegetables such as lettuce, carrots, cucumbers, peppers, scallions, mushrooms, etc.  This will stay fresh in your refrigerator for 4 - 5 days.
 

The creamy or pale yellow inside leaves of escarole (a tenderer bitter green than radicchio) makes a gorgeous salad when gently coated in an understated sweet-tart dressing.
 

If your idea of a treat is a smear of peanut butter on a slice of apple, you’re going to love this.  The slightly creamy dressing clings to the apple slices and snappy watercress leaves.
 

Fresh fruit salad is a tempting snack when it's readily available in your refrigerator.  We’ll use the best seasonal fruit we can find.  Be sure to eat this within 1 - 2 days for maximum flavor.
 

Most people feel that potato salad hardly requires a recipe.  If you do use one, you want it to have flavorful, tender potatoes punctuated by crunchy bits of onion and celery.  This is better than anything you'd get at the supermarket deli.
 

In this dish, bok choy, carrots and snow peas are tossed with an Asian vinaigrette for a terrific summer salad.
 

This version takes liberties with the classic Mediterranean salad.  Olive oil, tomatoes and cucumber have been replaced with walnut oil, cranberries and walnuts.
 

If you’re not a fan of traditional cole slaw, then you should try this dish.  The dressing is a tangy combination of vinegar, peanut butter and brown sugar.  Not an intuitive combination, but it works beautifully here. 
 

Vitamin-packed sweet potatoes are one of the tastiest vegetables you'll find.  Cooled and mixed with apples, pecans and pumpkin spice, it makes a great side salad.
 

A wonderful first course, dessert or, best yet, snack.  The most beautiful color of any soup.
 

Choices, choices!  Please specify broccoli, cauliflower, carrots, turnip or zucchini when you order and you’ll get a wonderful cream soup done right.  we can add no cream so that the true essence of the vegetable comes through, a little cream to lighten the color and smooth the texture or more cream for incomparable richness.  Makes a great first course if you’re trying to eat more vegetables.
 

Our Mom's classic recipe made with rice and big pieces of chicken.  Better than anything you'll get from a can!  This soup is also great with chicken tortellini instead of rice.
 

We love potatoes in any form and leeks, with their gentle taste of onion, is among our favorite soup aromatics.  This is a peasant-style, chunky French soup where the leeks take center stage.  With a crusty piece of bread, it makes a great meal.  This soup is also great with added Kielbasa.
 

Pecorino cheese sets off the sweetness of the onions in this soup.
 

This soup hails from Venice where its called risi e bisi.  It is very thick – some Venetian restaurants actually serve it with a fork.  We prefer a medium thickness, somewhere between a creamy risotto and a regular soup.
 

This is a favorite split pea soup with its golden color.  The recipe calls for pureeing all of the mixture, but we like to leave it a little chunkier.
 

Unlike the more familiar minestrones, dense with long stewing, this version has a light, delicate broth with tender, sweet-tasting vegetables.
 

Split pea has always been one of our favorites. The barley gives it an added punch of protein.
 

This protein-packed soup gets its flavor from red lentils, carrot juice and a touch of curry.  Try it for a change of pace from traditional lentil soups.
 

Fresh ginger and ground coriander spark this naturally sweet soup, fragrant with the flavors of sweet potato and squash.

Whoever decided that cranberries and oranges belonged together was so obviously right that we can only thank them and enjoy the results of their good judgment.  The combination of the two flavors evokes family gatherings, brisk weather, a fire in the fireplace and cozy mornings together. 
 

A perennial favorite -- great with a cup of coffee for breakfast or as an addition to your lunch pail. 
 

There's nothing better for a quick breakfast or snack.  These muffins are moist, delicate and packed with berries. 
 

Ok, so maybe these are more like a cup cake than a muffin and should be served as dessert instead of breakfast, but that doesn’t make them any less delicious. 
 

Low-fat muffins often seem to mean low-flavor, too.  These break the mold, with a hint of cinnamon and a squish of strawberry jam in the middle.
 

This is a tender, moist cranberry muffin brightened with a tad of orange flavoring.  We like to add lots of fruit and nuts, which add weight and prevent a very high rise.  We go for taste and texture over altitude and we hope you like the results.
 

Not just for breakfast, these tender corn muffins won't set off sugar alarms, have a pronounced but not overwhelming cornmeal flavor and a moist and tender crumb.  Best of all, they're topped with a crunchy, golden, craggy muffin top.
 

Grated lemon zest and the crunch of poppy seeds give these muffins their zing. 

Rich, moist, packed with flavor and laced with nutty crumbs - you absolutely need a thick slab of this old-fashioned favorite alongside a cup of coffee. 
 

This cake is moist and bursting with flavor – so much that you’d never guess it’s a low-fat pound cake.  It’s also great with raspberries or black berries.
 

Classic Carrot Cake is right up there with chocolate cake as everyone's favorite.  If you're not in the mood for cream cheese icing, the cake is fine with a dusting of confectioners' sugar on top.
 

This cake, like the devil himself, appears in many forms in its effort to tempt us.  This version contains all the traditional ingredients and layers are filled with Mocha Butter Cream, lest you thought this was a low fat cake!
 

No knives, no forks, no sharing: three good reasons why adults and kids alike love cupcakes.  We’ll do these with a Chocolate Buttercream frosting.

Another South Beach dish, this is a great dessert alternative during Phase One.  Ok, Ricotta Crème is your only dessert alternative!  Ask for any of the following variations: Lemon Zest, Almond, Mocha or Lime Zest.

Traditional American brownies - what could be better?


 

Swirling in another ingredient – such as peanut butter – does amazing things to dress up and enhance the flavor of brownies.
 

Seven-Layer Bars, also known as magic bars, are indeed made in seven layers and come together like magic.  They’re a jumble of chips, nuts and coconut layered over a crust of crumble graham crackers and held together with a magic ingredient.  They’re rich, supremely decadent and sticky-sweet. 
 

What's the difference between a crisp, a cobbler and a buckle?  A crisp has fruit on the bottom and a crunchy topping.  A cobbler has fruit on the bottom and a biscuit topping.  A buckle combines everything, with the biscuits on the bottom to absorb the juices from the fruit and a golden, crispy topping.  Try this fruity dessert for the perfect marriage of crisp and cobbler.
 

This crisp is one of our favorite ways to take advantage of the fresh rhubarb and strawberries that you can find in the spring.  The classic combination of strawberries and rhubarb are nuzzled together under a crunchy crumb topping.
 

Even if your fondue pot is coated with dust (or, you don’t have one), this is the retro dessert for you.  Chocolate fondue can be easily reheated in a saucepan on the stove.  We’ll leave you a variety of fruit that can be dipped into the fondue, or it makes a fabulous sauce for ice cream or cakes.
 

This one will totally knock your socks off.  Start with a crunch graham cracker crust and fill it with a berry coulis (think of it as a berry pudding) then top it with a blend of raspberries, blueberries and strawberries.  It looks too pretty to eat. 
 

Tiramisu was to the 1990s what Pasta Pesto was to the ‘80s – it was done, done and overdone.  Now that it’s not so pervasive, we pulled out our old recipe and rediscovered a dessert that was always one of our favorites.  The hardest part is letting this fabulous dessert refrigerate overnight to set.