2 cups bran flakes

1 cup high-fiber cereal

1/2 cup sliced or chopped nuts (almonds, walnuts, or pecans) – optional

1/2 cup chopped dried apricots

1/2 cup chopped prunes

1/2 cup raisins

Combine bran flakes, cereal, nuts, apricots, prunes and raisins; mix well. Store covered in an airtight container. Serve with sliced fresh fruit – apples, peaches, grapefruit sections, strawberries and bananas – and either low-fat milk or yogurt. Makes 10 servings (1/2 cup per serving).

Calories per 1/2 cup, with 1/2 cup low-fat milk: 219

Grams of fat per serving with milk: 7

6 ounces fettuccine noodles or 2 cups dried medium egg noodles

(for maximum fiber, use whole wheat noodles)

2 tablespoons olive oil

2 cloves garlic, finely chopped

4 tomatoes, diced

1/2 teaspoon dried basil or 2 tablespoons chopped fresh

Pinch granulated sugar

1/4 cup chopped fresh parsley

Salt and freshly ground pepper

2 tablespoons grated Parmesan cheese

In large pot of boiling water, cook noodles until al dente (tender but firm). Meanwhile, in heavy skillet, heat oil over medium heat; stir in garlic, tomatoes, basil and sugar, and cook for five minutes, stirring occasionally. Add parsley, and salt and pepper to taste. (If sauce is too thick, add a few spoonfuls of pasta cooking liquid). Drain noodles. Toss with tomato mixture and Parmesan. Makes two main-course servings, four appetizer or side-dish servings.

Calories per main-course serving: 425

Grams of fat per main-course serving: 14

1 bunch broccoli (about 1 pound)

1 sweet red pepper

1 sweet yellow pepper

1 tablespoon vegetable oil

1 onion, chopped

1 teaspoon fresh grated ginger root

1/4 cup chicken stock

2 teaspoons soy sauce

Peel tough broccoli stems. Cut stems and florets into pieces about 1 1/2 inches long. Blanch in large pot of boiling water for two to three minutes or until bright green and tender-crisp; drain, cool under cold running water and dry on paper towels. Seed peppers and cut into thin strips. (This can be done in advance). In large, heavy skillet or wok, heat oil over medium heat. Add onion and ginger; stir-fry for one minute. Add peppers and stir-fry for two to three minutes, adding chicken stock when necessary to prevent sticking or scorching. Add broccoli; stir-fry until heated through; sprinkle with soy sauce. Serve immediately. Makes eight servings.

Calories: 40 per serving

Grams of fat: 2 per serving

3 cups whole wheat flour

1 cup all-purpose flour

2 tablespoons granulated sugar

2 teaspoons baking powder

1 1/2 teaspoons baking soda

1 teaspoon salt

2 tablespoons butter

1 3/4 cups buttermilk (or 1 3/4 cups low-fat milk, plus 2 tablespoons vinegar)

Combine flours, sugar, baking powder, baking soda and salt. With pastry blender or two knives, cut in butter until crumbly. Add buttermilk and stir to make a soft dough. Turn out onto lighly floured counter and knead about 10 times, until smooth. Place dough on greased baking sheet; flatten into circle about 2 1/2 inches thick. Cut a large "X" about 1/4 inch deep on top. Bake in 350 degree oven for one hour or until toothpick inserted in center comes out clean. Makes one loaf (about 16 slices).

Calories: 143 per slice

Grams of fat: 1.7 per slice