I adore hummus. On bread, on veggies, on crackers – even warm on top of a baked potato!! Store bought hummus can be rather expensive though, so why not make your own at home?! Not only is it much less expensive, but you can control the seasonings, it’s easy, and it tastes better than store bought! I love this roasted red pepper version because it is packed with flavor, and because the roasted red peppers bring moisture to the recipe, which allows you to omit the olive oil that is used in other flavors (which saves quite a few calories). You can make this hummus with all sorts of “add-ins” too. Try sun dried tomatoes, roasted garlic or eggplant, spicy chipotle peppers, or chopped scallions in place of the peppers (you may need to add a tablespoon or two of olive oil to get the desired texture). Hummus is a filling, delicious, versatile, and healthy snack that is sure to become a family favorite.

3-4 cloves garlic, crushed
3 cups ( or 2 – 15 ounce cans) cooked chickpeas
water, as needed (if the mixture is too thick)
juice of 1/2-1 lemon
2 tablespoons tahini
1/2 teaspoon cumin (optional)
chipotle chili powder, to taste(optional)
salt (to taste)
10 ounce jar of roasted red peppers

Place the garlic into the bowl of a food processor, and pulse a few times to chop the garlic slightly. Add the chickpeas to the food processor and process until well mashed. Add the lemon juice and tahini (start by adding only half of the lemon, check the flavor of the mixture and, if needed, add more lemon. If the mixture is still a little too thick, add some water, a little at a time, so that the chickpeas become a smooth paste.

Add the cumin, chipotle powder, salt, and half of the roasted red peppers and process until smooth. Taste the hummus for spice, and add more as desired. Add the remaining roasted red peppers and pulse to coarsely chop. Let chill for at least an hour before serving to allow the flavors to fully develop.

Makes 6 to 8 servings. Per Serving (1/4 cup): 102 calories, less than 2 g total fat, less than 1 g saturated fat, 0 g trans fat, 6 g carbohydrates, 2.5 g fiber, 0 g sugar, 3 g protein, 62 mg sodium, 0 mg cholesterol

A fast, easy and decadent no bake holiday treat!! These clusters are so versatile that you can easily add whatever ingredients you would love. I have made them with peanut butter chips instead of butterscotch, added chopped nuts to the cranberries in place of the raisins, and even made a batch with white chocolate chips and crushed candy canes!

No matter which variations I have used, these little clusters are ALWAYS a hit with both kids and adults alike! One word of caution though, they are extremely addictive – so make sure you leave at least a few for your guests to try!!

1 1/2 cups semisweet chocolate chips

1 cup dried cranberries

1/2 cup raisins

1 cup corn flakes, slightly crushed (or substitute puffed rice cereal)

1/4 cup butterscotch morsels

Line 2 cookie sheets with parchment or waxed paper. Melt the chocolate in a heat-proof bowl over a pot of simmering water, or a double boiler (stirring frequently so the chocolate does not scorch.)

While the chocolate is melting, combine the dried cranberries, raisins, cornflakes and butterscotch morsels in a large bowl. Pour the melted chocolate over the cranberry mixture and stir well to combine.

Drop the mixture by the teaspoonful onto the lined cookie sheets and refrigerate until firm (about 15 to 20 minutes). Store the clusters in the refrigerator or in an airtight container for up to 2 weeks.

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Makes 60 Clusters (30 servings) Per serving (two clusters): 72 calories, 3 g total fat, 1 g saturated fat, 0 g trans fat, 12 g carbohydrates, 2 g fiber, 1 g protein, 12 mg sodium, 0 mg cholesterol

Muesli is a cereal made from toasted whole oats, nuts, fruit and typically wheat flakes. Due to the whole grains, it is very high in fiber – and because it relies on the natural sweetness of the fruit, it is also very low in sugar. Depending upon the proportion of nuts, it can also be relatively high in protein, unlike most breakfast cereals.

New additions to the ingredients in this cereal are constantly appearing. Different fruits, such as berries or grapes, and even tropical fruits like mangoes and bananas, are added. The addition of coconut flakes and macadamias can convert this cereal into Hawaiian muesli. Some people even add honey or chocolate to their homemade versions. But even if your version varies from the “standard” muesli, this cereal is usually an excellent breakfast food because of its nutritional value. It is easy to prepare and economical, and quick so it is an ideal choice for those with busy lives.

If you happen to male a large batch of muesli to store and have on hand, it is also delicious used as a dessert topping (especially ice cream), stirred into yogurt or cottage cheese, and even added to the batter of baked goods for a little crunch.

1 cup quick cooking rolled oats

1 cup chopped dried apricots, apples, prunes or raisins (or a mixture of all)

2 tablespoons chopped toasted almonds, pecans, hazelnuts, walnuts, or a combination of all

2 tablespoons wheat germ

1 tablespoon light brown sugar

1 cup skim milk

1/2 cup plain or vanilla low-fat yogurt

ground cinnamon to taste

additional fresh fruit for adding on top (optional)

In a large bowl, combine the oats, dried fruit, nuts, wheat germ and brown sugar; toss well to combine.

NOTE: At this stage, you can store this dry version of the cereal for up to a week in a tightly covered jar.

To serve the cereal, divide this mixture between 4 bowls and add 1/4 cup of milk to each. If you prefer crisp cereal, serve immediately. If you prefer it more soft (like oatmeal), let stand for 10 minutes. Top each bowl with a generous dollop of yogurt and dust with cinnamon.

Makes 4 servings. Per serving: 186 calories, 4 g total fat, less than 1 g saturated fat, 0 g trans fat, 27 g carbohydrates, 3.5 g fiber, 1.5 g added sugar, 9 g protein, 36 mg sodium, 3 mg cholesterol.

Well even though the temperature has gone down slightly, it’s Thursday and most of us are already looking forward to the weekend. So here is another great no cook meal to get you through until the weekend arrives….

For the Salad:

2 large carrots

1 (10 ounce) bag baby spinach

1 small red onion, thinly sliced

3 tablespoons toasted sesame seeds (heat in a dry skillet over medium heat for 1 to minutes)

1 precooked store bought rotisserie chicken (meat shredded)

1-inch piece of fresh ginger (grated)

2 tablespoons low sodium soy sauce

2 tablespoons rice vinegar

1/4 cup sesame oil

Use a vegetable peeler to shave the carrots into long, thin ribbons. In a large bowl combine carrot ribbons, spinach, onion, sesame seeds, and chicken meat. In a separate bowl, whisk the ginger, vinegar and soy sauce. Slowly add the sesame oil while whisking constantly. Pour the vinaigrette over the salad and toss well to coat.

For the Gazpacho:

3 small fennel bulbs, roughly chopped

4 celery stalks, roughly chopped

1 large bunch scallions, roughly chopped

1 medium onion, roughly chopped

2 garlic cloves, chopped

3 red bell peppers, roughly chopped

2 very large tomatoes, diced [or use 1 (14.5 ounce) can undrained diced tomatoes]

1/4 cup extra virgin olive oil

2 teaspoons salt

1/2 teaspoon black pepper

1 (32 ounce) container tomato or vegetable juice (about 4 cups)

1/3 cup fresh lemon juice

fresh celery leaves and dill, for garnishing (optional)

Place the fennel, celery stalks, scallions, onion, garlic, and bell peppers in the bowl of a food processor (or blender). Pulse until the mixture is finely chopped (but NOT pureed). Pour the mixture into a large bowl and stir in the tomatoes, oil, salt, tomato (or vegetable) juice, and lemon juice. Cover and refrigerate for at least an hour. Sprinkle with celery leaves and dill (if using) just before serving.

Makes 4 servings. Per serving ( includes BOTH salad and soup): 369 calories, 6 g total fat, less than 1 g saturated fat, 0 g trans fat, 24 g carbohydrates, 9 g fiber, 0 g added sugar, 32 g protein, 294 mg sodium, 46 mg cholesterol.

This light and refreshing summer chicken salad is a complete, delicious summer meal. It is a fantastic dish to incorporate those ripe, fresh peaches that are at their peak this time of year. The sweetness of the peaches is a great compliment to the salty flavor of the blue cheese; and the walnuts add a wonderful, flavorful crunch.

2 heads Romaine lettuce, cut into thick chunks (or substitute baby spinach, arugula, or watercress)

1 store bought cooked rotisserie chicken (available at almost all supermarkets), cut or torn into large chunks

2 large peaches, roughly chopped

3/4 cup (about 3 ounces) crumbled blue cheese

1/2 cup (about 2 ounces) roughly chopped walnuts (or almonds)

1/4 cup white wine vinegar

1/4 cup extra virgin olive oil

1 teaspoon salt

1/4 teaspoon pepper

Arrange the lettuce, chicken, peaches, nuts, and cheese either on a large platter or on individual plates. In a small bowl, whisk together the vinegar, olive oil, salt and pepper. Drizzle the vinaigrette over the salad and serve. (yep – it’s that easy!!!)

Makes 4 large servings. Per serving: 218 calories, 9 g total fat, less than 0.5 g saturated fat, 0 g trans fat, 12 g carbohydrates, 5 g fiber, 0 g added sugar, 28 g protein, 207 mg sodium, 23 mg cholesterol

Because dessert can be healthy too!!

2 cups fresh assorted berries (pick your favorite!)

2 cups low-fat yogurt (again, any low-fat flavor you would like in your parfait. Try chocolate, strawberry, blueberry, raspberry, cherry, lemon, vanilla, coffee, plain – the options are endless!)

2 tablespoons cocoa powder (real cocoa powder -NOT a drink mix)

4 heaping teaspoons wheat germ

In a medium-sized bowl, combine the yogurt and cocoa powder until well blended. Spoon 1/4 cup yogurt mixture into four separate parfait glasses. Top each with 1/4 cup berries, then sprinkle with 1/2 teaspoon wheat germ. repeat these layers 3 more times – ending with the yogurt. Garnish tops with additional berries and refrigerate until ready to serve.

Makes 4 servings. Per serving: 96 calories, 1.5 g total fat, less than 0.5 g saturated fat, 0 g trans fat, 18 g carbohydrates, 4 g fiber, 0 g added sugar*, 6 g protein, 38 mg sodium, 3 mg cholesterol.

* Be careful when choosing your yogurt. Some brands contain a large amount of sugar*

In honor of a lovely comment that I received yesterday from “The Happy Rockette”, today’s no cook meal features tons of fresh veggies and whole grains. I have also included a “no-cook dessert” chock-full of healthy antioxidants!

1 loaf stale whole wheat bread (preferably unsliced)*

6 large tomatoes, cut into small wedges

1 large red onion, thinly sliced

1 seeded cucumber, chopped

1/4 cup olives, pitted and chopped

2 garlic cloves, very finely minced

1/2 cup fresh basil leaves, chopped or torn into pieces

1/4 to 1/2 cup extra-virgin olive oil

1/4 cup red wine vinegar (or a mild balsamic, if you prefer)

1/4 cup fresh lemon juice

1/4 cup fresh parsley, chopped

1/2 teaspoon salt

1/2 cup (about 2 ounces) shaved parmesan cheese

You can always add other veggies, as well. This is the traditional Italian version, but I have also served it with green beans, corn, mushrooms, and peas added.

* If you only have a fresh loaf of bread, you can place it on a baking sheet in the oven at 300 degrees for 3 to 5 minutes to dry it out. Just keep an eye on it – you do not want to cook or burn it.

Tear or cut the bread into large (1 inch or so) chunks. Place the bread in a large bowl along with the tomatoes, onion, garlic, cucumber, olives and basil leaves. In a separate bowl, whisk together olive oil, vinegar, lemon juice, salt and parsley. Drizzle the vinaigrette mixture over the bread mixture and toss well to coat. Let sit at room temperature for about 5 to 10 minutes to allow the flavors to blend. Before serving, top with the shaved parmesan cheese.

Makes 4 Servings. Per serving: 120 calories, 3 g fat, 0 g saturated fat, 0 g trans fat, 21 g carbohydrates, 6 g fiber, 0 g added sugar, 6 g protein, 130 mg sodium, 0 g cholesterol.

AND FOR DESSERT – BE SURE TO CHECK OUT THE CHOCOLATE BERRY CRUNCH PARFAIT!!!

Okay, heat-wavers – here is today’s no cook meal – a healthier version of a classic Greek pita.

1/2 cup plain low-fat yogurt

1/2 cup cucumber, seeded and chopped

1/2 teaspoon lemon pepper seasoning

1/2 teaspoon dried oregano

1/2 teaspoon garlic powder

1/2 pound precooked turkey breast, cubed (leftover or sold prepackaged at the supermarket; opt for low-sodium brands)

4 whole wheat gyro style pitas

2 small or one very large tomato, thinly sliced

1 small red onion, sliced

4 large pitted Greek olives, chopped (optional)

4 pepperoncinis, chopped (optional)

1 cup shredded Romaine lettuce or baby spinach

1/4 cup low-fat feta cheese, crumbled

In a small bowl combine yogurt, cucumber, and spices; stir in the turkey and refrigerate for at least 15 minutes. When ready to serve, spoon turkey mixture evenly onto each pita; top with tomato, onion, olives, peppers, feta and lettuce. Fold each pita in half and serve.

Makes 4 servings. Per pita: 303 calories, 5 g total fat, 1.5 g saturated fat, 0 g trans fat, 29 g carbohydrates, 6 g fiber, 0 g added sugar, 26 g protein, 290 mg sodium, 56 mg cholesterol.

I know, I know …. cantaloupe soup???? I thought it sounded pretty gross too, the first time I saw it on a menu; but trust me – it’s delicious! The beauty of this no-cook meal is the perfect balance between the rich, deep taste of the prosciutto and the light sweet flavor of the cantaloupe. It is a healthy satisfying new twist on the classic soup and sandwich combo.

1 whole wheat baguette

1 (8 ounce) ball fresh mozzarella cheese, thickly sliced

1/2 pound thinly sliced prosciutto

1 tablespoon extra-virgin olive oil

1 large cantaloupe, well chilled

salt and pepper to taste

mint leaves (for garnishing the soup, optional)

Halve the cantaloupe, remove and discard any seeds, and scoop the melon into a blender. Add a pinch or two of salt and puree until smooth. Pour evenly into four serving bowls and garnish with mint (if using). Place the bowls in the refrigerator until ready to serve.

To prepare the sandwiches: Cut the baguette in half lengthwise, and then into four even sized portions. Distribute the mozzarella and prosciutto evenly between the four bottom portions, drizzle each with a little olive oil and black pepper to taste, and then top with other half of baguette. Serve alongside the chilled soup.

Makes 4 servings. Per Serving: 359 Calories, 6 g total fat, 2.5 g saturated fat, 0 g trans fat, 39 g carbohydrates, 8 g fiber, 0 g added sugar, 38 g protein, 760 mg sodium, 49 mg cholesterol, 147 mg calcium

I know that we have visitors from all over the world, but here in the United States we are experiencing a major heat wave. So, out of sympathy (and self preservation!) I have searched through my vault for light, refreshing, no cook (or barely cooked) meals that I have created in the past which do not require firing up the oven or standing over hot burners!! I hope that these recipes will help you get through these next few scorching days with less stress and less sweat!! For those of you not dealing with the above-average temperatures – you might just want to try some of these no-cook options as well; they go far beyond the same boring normal salad. So whether you’re dealing with an oppressive summer heat wave or not, a night without cooking doesn’t have to mean a night with takeout. These interesting healthier alternatives will have you ready to serve dinner without going anywhere near a stove (or drive-thru!) with just a few fresh, healthy, and simple ingredients.