Sweet & Sour Meatballs

2 pounds ground chuck
1/2 cup bread crumbs
2 eggs
1 package onion soup mix

Mix together and set aside.

Sauce
1 can whole cranberries
1 small can sauerkraut
1 bottle ketchup
1 ketchup bottle of water
1/4 cup brown sugar

Bring sauce to boil. Make balls of meat mixture and drop in boiling
sauce. Cook in sauce for 10 minutes. Then put whole thing in roaster pan and cook in oven for one hour at 375, basting often.

"Healthy" Pumpkin Bread

This is a slimmed-down version of the original. Gone are the saturated fat and cholesterol. No one will suspect you've tinkered-a slice is that good!

1 cup packed light brown sugar
2 large egg whites
1 cup pure pumpkin
1/4 cup canola oil
1/3 cup low-fat plain yogurt
1 tsp. vanilla extract
1 cup all-purpose flour
3/4 cup whole wheat flour
1 1/2 tsp. baking powder
1 tsp. cinnamon
1/2 tsp. nutmeg
1/2 tsp. baking soda
1/2 tsp. salt

Preheat oven to 350. Spray loaf pan with nonstick cooking spray.
In large bowl, with wire whisk, combine brown sugar & egg whites. Add pumpkin, oil, yogurt & vanilla. Stir to combine.
In medium bowl, combine all-purpose flour, whole-wheat flour, baking powder, cinnamon, nutmeg, baking soda, & salt. Add flour mixture to pumpkin mixture. Stir until just combined. Do not overmix.
Pour batter into prepared pan. Bake 45-50 minutes or until toothpick inserted in center comes out clean. Cool in pan 10 minutes. Invert pumpkin bread onto wire rack. Cool completely.

Pumpkin Muffins

This is a recipe for a healthy, delicious muffin that you can have for a quick breakfst or afternoon snack. Each muffin has 141 calories, 4 g. fat, 7 2 g. fiber. Enjoy!

1 1/3 cups all-purpose flour
3/4 cup buckwheat or whole-wheat flour
1/3 cup sugar
1 1/2 tsp. baking powder
1 tsp. ground cinnamon
1/2 tsp. baking soda
1/2 tsp. salt
2 slightly beaten eggs
1 cup canned pumpkin
1/2 cup fat-free milk
1/2 tsp. finely shredded orange peel
1/4 cup orange juice
2 tbsp. canola oil

Preheat oven to 400. Grease 12 muffin cups. In a medium bowl, combine flours, sugar, baking powder, cinnamon, baking soda, & salt. Set aside.
In another medium bowl, combine eggs, pumpkin, milk, orange peel, orange juice, & oil. Add all at once to flour mixture. Stir just until moistened (batter should be lumpy).
Spoon batter into prepared muffin cups. Bake for 15-20 minutes or until muffins are ligth brown. Cool in cups on wire rack fro 5 minutes. Serve warm.

Sausage & Peppers

8 sausages
2 peppers (any color)
2 onions
1 cup white wine
1 small can tomatoes
garlic
mint
basil
4 sub rolls

Fry the sausages whole in a frying pan (med.-low heat) until cooked through (about 30 minutes). Remove from heat. In same pan, brown peppers & onions until soft. Add wine, tomatoes, & seasonings. Mix togehter and add sausages. Cook altogether for about 1 1/2 hours. Serve over sub bread. Serves 4.

Whole-wheat penne tossed with shrimp, vegetables and olive oil

A staple of the Mediterranean diet, this dish provides a good healthy amount of fiber, low-cal protein and some healthy fat. Tossing in lots of colorful veggies increases the portion size, so you'll feel full without adding a lot of calories.

cooked jumbo shrimp
any vegetables that you like
whole-wheat penne pasta
olive oil
seasonings of choice

Cook the pasta according to the directions on box. Stir-fry the veggies in olive oil. When soft, add the shrimp. Put into a bowl and add the pasta. Toss and add your favorite seasonings (salt, pepper, fresh basil work well). Serve.

Cuban Mojo Sauce

This version of mojo was given to us by our Cuban friend Sira, so it is very authentic! This sauce is good to use to marinade chicken or pork. Just put the meat in a plastic bag. Add the sauce and marinate in the fridge for a few hours. Then put on the BBQ and you're all set for a great meal. Serve with black beans & rice and plantains. Delicious!

1 sour orange or lime
3 garlic cloves
sprinkle with salt & crushed oregano

*The amount can be adjusted depending on how much meat you have. This is enough for 2 servings.

"Healthy" Banana Bread

If you are in the mood for a healthy version of banana bread, this recipe can't be beat. The calorie, fat, & fiber contents are given below so it is easy to incorporate into a weight watchers diet program.
3 very ripe bananas
1/2 cup honey
3 tbsp. canola oil
1 tsp. vanilla extract
1 1/2 cups whole wheat flour pastry flour
1 1/2 tsp. baking soda
1/4 tsp. salt
3/4 cup chopped walnuts or pecans

Heat oven to 350. Oil loaf pan lightly. Mash bananas and mix with honey, oil, & vanilla. In a separate bowl, stir in flour, baking soda, & salt. Blend mixtures and add nuts. Spoon into pan. Bake for 40 minutes. Serves 12 (calories 200, fat 8gm., fiber 3 gm.).