menus that are not only delicious but healthy? Then look no further than the American Heart Association's new and revised Cookbook, which contains more than 600 recipes, all proving that eating well need not be boring or spartan.

Here's a sampling from the newest addition to the Bermuda Library's cookbook section: AB-DUQ KHIAR ( Dip for fresh vegetables or crackers ) 2 cups plain low-fat yogurt 1 cup unsalted dry-roasted walnuts 1 cup raisins 1 cup peeled, seeded and diced cucumber 1 tablespoon finely chopped green onion 1 teaspoon summer savory 1 teaspoon basil 1 teaspoon salt Fresh mint leaves (optional) PLACE a double-thick layer of fine-mesh cotton cheesecloth or paper coffee filters inside a rust-proof colander. Place colander in a deep bowl but don't let it touch bowl bottom. Pour yogurt into colander and cover with plastic wrap. Refrigerate 8 hours or overnight. Discard drained liquid and place yogurt in a small bowl.

Coarsely chop walnuts and raisins in the work bowl of a food processor fitted with a metal blade or by hand. Add chopped walnuts and raisins to drained yogurt. Add remaining ingredients and mix well. Cover and refrigerate several hours to allow flavours to blend. Garnish with fresh mint leaves if desired.

Makes 1 3 cups. Serves 28 at 1 tablespoon per serving.

APRICOT FRUIT DIP 1 cup finely chopped dried apricots 1 cup fresh orange juice 4 oz. natural (no sugar added) applesauce 1 teaspoon ground cinnamon 2 dashes ground nutmeg 1 8-oz. carton low-fat vanilla yogurt IN a small non-aluminium saucepan over medium-high heat, combine apricots and orange juice. Bring to a boil, then reduce heat to low, stirring frequently.

As apricots become tender, mash them with back of wooden spoon. Cook about 20 minutes, or until all juice is absorbed. Remove from heat and stir well.

Add applesauce and spices. Mix well. Place in a bowl, cover and cool. Add yogurt and refrigerate several hours, covered.

Serve as a dip with a variety of fresh fruits such as strawberries, bananas and apple slices. Makes 2 cups. Serves 16 at 2 tablespoons per serving.

Note: This is also a great sauce to serve over angel food cake.

CHICKEN CHILI 6-8 parsley stems 1 bay leaf 3 sprigs fresh thyme 11 oz. dried pinto beans 22 cups water 1 teaspoon salt 2 1 lbs. boneless chicken breast fillets, skinned, all visible fat removed 2 tablespoons acceptable margarine 1 cup finely chopped onions 4 cloves garlic, minced 1 cup dry white wine 1 8-oz. pkge mushrooms, thinly sliced 11 cups frozen no-salt-added kernel corn 1 cup diced red bell pepper 1 4-oz. can diced green chili peppers 11 teaspoons ground cumin 1 teaspoon hot pepper sauce, or to taste 11 teaspoons oregano 1 teaspoon salt 1 cup finely chopped parsley TIE parsley stems, bay leaf and thyme together with string. Set aside. Rinse and sort beans. Put beans in microwave-safe 11 -quart casserole. Add tied herbs, salt and water. Cover and cook in microwave on high for 30 minutes.

Cook on medium for 1 hour, stirring every 30 minutes, adding water if necessary. (If microwave not available, soak and cook beans according to package instructions, using amount of water specified on package. Add tied herbs and salt to cooking liquid. Proceed as directed).

Rinse chicken and pat dry. Cut into 11 -inch cubes. Set aside. In a large stockpot, melt margarine. Saute onion until translucent; add garlic and saute 1 minute. Stir in chicken, wine and mushrooms. Cover and cook over medium heat for 5 minutes.

Stir in half of beans. Mash remaining beans and add to pot. Add corn, bell pepper, chili peppers, cumin, hot pepper sauce, oregano and salt. Simmer 20 minutes to allow flavours to blend. Stir in parsley and serve immediately.

Serves 10 at 1 cup per serving.

SUKIYAKI SALAD 2 tbsp. light soy sauce 1 clove garlic, minced, or to taste 1 cup reduced-calorie oil and vinegar dressing 1 cup raw spinach leaves, rinsed, stems removed, leaves coarsely broken up 1 cup other salad greens, broke into small pieces 1 cup fresh bean sprouts 1 cup thinly sliced celery, diagonal slices 1 cup thinly sliced water chestnuts 1 cup thinly sliced fresh mushrooms 1 chp thinly sliced green bell pepper 1 cup thinly sliced cabbage 1 cup watercress IN a small bowl, blend first three ingredients; set aside. In a large bowl, combine all remaining ingredients. Pour dressing mixture over salad and toss well. Serves 4.

CURRIED RICE AND BEAN SALAD 3 cups cooked brown rice 11 cups canned no-salt-added kidney beans, drained and rinsed 4 green onions, chopped 1 green bell pepper, diced 2 stalks celery, diced 1 cup light, reduced-calorie mayonnaise 1 cup plain nonfat yogurt 2 tsp. curry powder Dash freshly ground black pepper IN a large bowl, combine first six ingredients. Toss to mix well. Set aside.

In a small bowl, combine mayonnaise, yogurt, curry powder and black pepper.

Mix well. Pour over rice-bean mixture and mix well. Serves 6.

GRILLED SALMON ORIENTAL 11 lbs. salmon steaks or fillets 1 6-oz. can unsweetened pineapple juice 1 tbsp. light soy sauce 1 tsp. hot pepper oil 1 tbsp. acceptable vegetable oil 2 cloves garlic, minced 1 cup finely chopped onion 1 tbsp. grated fresh ginger 1 tsp. grated lime rind 2 tbsp. fresh lime juice Vegetable oil spray RINSE fish and pat dry. Arrange fish in rectangular non-aluminium baking dish.

Combine all remaining ingredients in a small bowl, stir and pour over steaks, turning ot coat evenly. Cover and refrigerate overnight.

Pre-heat grill or broiler. Lightly spray grill top or broiler pan with vegetable oil. Remove steaks from marinade and place steaks over hot coals or under broiler, 4 to 5 inches from heat. Grill 5 to 7 minutes on each side, or until fish flakes easily with a fork. Serves 6.

OVEN-BARBECUED CHICKEN Vegetable oil spray 1 cup water 1 cup white or cider vinegar 3 tbsp. acceptable vegetable oil 1 cup chili sauce or ketchup 3 tbsp. Worcestershire sauce 1 tbsp. dry mustard Freshly ground black pepper to taste 2 tablespoons chopped onion (optional) 1 21 - to 3-lb. frying chicken, cut into serving pieces, skinned, all visible fat removed PRE-HEAT oven to 350 degrees F. Lightly spray a large baking pan with vegetable oil. Combine all ingredients except chicken in a suacepan over medium-high heat. Reduce heat and simmer 10 minutes. Set aside.

Rinse chicken pieces and pat dry; then arrange in prepared pan. Pour half of the barbecue sauce over chicken and bake, uncovered, 50 to 60 minutes, basting with remaining sauce every 15 minutes.

Optional Cooking Method: Immerse chicken briefly in sauce, then cook over charcoal. Boil remaining sauce and use it to baste chicken frequently. Serves 4.

GAME HENS PROVENCE STYLE 2 Cornish game hens, approximately 1 lb. each (remove all excess fat, tails and giblets) 1 tsp. crushed sweet basil 1 tsp. crushed thyme 1 tsp. salt 1 tsp. freshly ground black pepper 1 lb. small onions 8 cloves garlic, unpeeled 4 large sprigs parsley 1 lb. small new potatoes, cut in half 1 medium onion, sliced in rings 1 tsp. salt-free all-purpose seasoning 1 tsp. freshly ground black pepper 1 tsp. herbs of Provence 1 cup white wine SOAK a clay cooker in cold water 15 minutes.

Meanwhile, clean, rinse and dry birds. Season inside and out with basil, thyme, salt and 1 tablespoon black pepper. Stuff birds with whole onions, garlic and parsley. Place in clay casserole. Add potatoes and onion rings.

Sprinkle all-purpose seasoning, 1 teaspoon black pepper and herbs of Provence on top. Pour wine over all.

If using an electric oven, place clay casserole in cold oven and then set temperature to 450 degrees F. Bake 11 hours.

If using a gas oven, place clay casserole in cold oven and then set temperature to 300 degrees F. Increase temperature every 10 minutes until temperature reaches 450 degrees F. Cook 11 hours.

Discard onion, garlic, and parsley stuffing. Cut birds in half and serve with vegetables. Serves 4; 1 hen per serving.

Optional cooking method: If a clay cooker is not available, cook birds in a covered heavy roaster at 350 degrees F45 to 50 minutes. Uncover and cook 5 to 10 minutes longer to brown. Birds are done when juices from pierced thigh run clear.

JULEP LAMB CHOPS FLAMBE Vegetable oil spray 2 tsp. dried mint 8 lean loin lamb chops, all visible fat removed 2 tsp. acceptable vegetable oil 4 slices canned no-sugar-added pineapple, canned in natural juices Freshly ground black pepper to taste 2 tablespoons bourbon, warmed PRE-HEAT broiler or grill. Lightly spray broiler pan or grill top with vegetable oil. Press dried mint into surface of chops. Place on prepared broiler pan or grill. Cook about 4 inches from heat for 12 to 16 minutes, depending on thickness of chops.

Meanwhile, heat oil in a skillet over medium-high heat. Add pineapple slices and brown slightly on each side. Place in bottom of a serving dish. When chops are done, season with pepper. Arrange over pineapple slices. Sprinkle bourbon over chops, ignite with a match and take to the table aflame. Serves 4 at 2 chops per serving.

HEARTY BAKED MACARONI Vegetable oil spray 1 16-oz. can tomato puree 1 cup water 2 tsp. Italian herb seasoning 1 tsp. garlic powder 11 lbs. low-fat cottage cheese 1 tsp. onion powder 1 tsp. garlic powder 1 8-oz. package elbow macaroni, uncooked 4 oz. part-skim mozzarella cheese, sliced PRE-HEAT oven to 350 degrees F. Lightly spray a 9 x 9 x 2-inch casserole with vegetable oil. In a small bowl combine tomato puree, water, Italian seasoning and 1 teaspoon garlic powder. In another bowl, combine cottage cheese, onion powder and 1 teaspoon garlic powder.

Spoon one-third of tomato mixture into prepared casserole. In order, layer half of macaroni, all of cottage cheese mixture and one-third of tomato mixture on top. Add remaining macaroni and cover with remaining tomato mixture. Cover and bake 1 hour. Uncover casserole and top with mozzarella cheese. Return it to the oven, uncovered, for 5 minutes, or until cheese is melted. Let dish stand for 10 minutes before serving. Serves 6.

SWISS CHARD SOUTHERN STYLE 2 8-oz. bunches Swiss chard 2 tablespoons acceptable vegetable oil 1 cup finely chopped onion 1 cup water 1 tsp. liquid smoke seasoning 1 to 1 tsp. crushed red pepper flakes 1 teaspoon salt 1 tablespoon imitation bacon bits RINSE chard thoroughly, removing stems. Cut leaves into strips by rolling each leaf into a tube shape and cutting at 1 -inch intervals with sharp knife. Set aside.

Heat oil in a large saucepan over medium heat. Add onion and water. Cook until water evaporates and onion begins to saute in oil. Cook 1 minute more. Add smoke seasoning, red pepper, salt and chard. Cover and cook 5 to 7 minutes, or until chard is wilted and tender. Add bacon bits and stir thoroughly to combine ingredients. Serve hot. Serves 5 at 1 cup per serving.

OVEN FRENCH FRIES 4 large potatoes 2 tbsp. peanut or safflower oil PRE-HEAT oven to 475 degrees F. Scrub potatoes and cut into long strips, about 1 -inch wide. Drop into ice water, cover and chill 1 to 2 hours. Remove strips from water and dry thoroughly. Place strips and oil in a deep bowl and toss until all potatoes have a light coating of oil. Spread fries in a single layer in a shallow baking pan. Place in oven for 30 to 35 minutes. Stir fries occasionally to brown on all sides.

Variations: Flavour fries with any salt-free seasoning such as garlic powder, lemon-pepper seasoning, sesame seeds, cumin or chili powder. Or use your favourite freshly ground herbs. Serves 8.

ANADAMA BREAD Vegetable oil spray 2 cups boiling water 1 cup yellow cornmeal 1 teaspoon salt 1 lb. acceptable margarine 1 package dry yeast 1 cup lukewarm water 3 cup molasses 6 tbsp. non-fat dry milk 6 tbsp. soy flour 2 tbsp. wheat germ 6 to 7 cups unbleached all-purpose flour PRE-HEAT oven to 350 degrees F. Thoroughly mix boiling water, cornmeal, salt and margarine in a large mixing bowl. Let cool to lukewarm.

In a small bowl, dissolve yeast in lukewarm water, then add to cornmeal mixture. Add molasses and stir until well mixed.

In another bowl, combine nonfat dry milk, soy flour, wheat germ and half of the all-purpose flour. Add this mixture to cornmeal mixture, one cup at a time, until dough is stiff enough to handle.

Turn out onto a floured board, cover with a clean cloth and let rest 5 minutes. Knead dough until it is smooth and elastic. Place dough in a large, lightly oiled bowl, turning to coat all sides with oil. Cover with a cloth and let rise in warm place (85 degrees F) until doubled in bulk.

Lightly spray two 8 x 4-inch loaf pans with vegetable oil spray. Divide dough into two equal parts. Shape into loaves and place in prepared pans. Lightly oil tops, then cover and let rise again until doubled in bulk. Bake loaves 40 to 50 minutes.

Remove bread from pans and place on wire rack to cool. Makes 2 loaves (16 slices per loaf). Serves 32 at 1 slice per serving.

REFRIGERATOR BRAN MUFFINS 1 cup bud-type bran cereal 1 cup boiling water 3 cup acceptable margarine, room temperature 1 cup sugar 2 cups low-fat buttermilk 21 cups all-purpose flour 21 tsp. baking soda 1 tsp. cinnamon 1 tsp. nutmeg 1 cups raisins or chopped prunes 2 cups extra-fibre bran cereal PRE-HEAT oven to 400 degrees F. Line 30 muffin cups with paper cupcake liners.

In a small bowl, combine bran buds and water. Mix well and set aside. In a large mixing bowl, cream margarine and sugar. Add buttermilk and mix until well blended.

In another bowl, sift flour, soda, cinnamon and nutmeg together. Make a well in the dry ingredients and add bran mixture and milk mixture. Stir just to blend. Add raisins and extra-fiber bran and mix gently.

Spoon batter into muffin cups and bake 18 to 20 minutes. Remove pan from oven.

Let cool 5 minutes, then remove muffins to wire cooling rack. Serve warm or cool completely, cover and store in refrigerator or freezer for later use.

Note: For fresh muffins each day, mix batter, cover and store it in refrigerator for up to 4 weeks. Pour batter into paper-lined muffin cups and bake as directed. (Do not stir batter before pouring.) If making fewer than 12 muffins at a time, fill empty muffin cups with water for even baking. This works even when making only a few muffins. Serves 30 at 1 muffin per serving.

NORWEGIAN APPLE PIE Vegetable oil spray 2 egg whites or egg substitute equivalent to 1 egg 3 cup sugar 1 tsp. vanilla extract 1 tsp. baking powder 1 cup all-purpose flour 1 cup unsalted dry-roasted chopped walnuts 1 cup diced apples PRE-HEAT oven to 350 degrees F. Lightly spray an 8-inch pie plate with vegetable oil. Beat egg, sugar, vanilla extract and baking powder in a large mixing bowl until smooth and fluffy. Beat in flour until smooth and well blended. Stir in walnuts and apples. Turn into prepared pie plate and bake 30 minutes. Pie will puff up as it cooks, then collapse as it cools. Serve warm.

Serves 8.

INDIAN PUDDING 2 cups skim milk 1 cup cornmeal 1 cup sugar 1 tsp. baking soda 1 tsp. ground ginger 1 tsp. ground cinnamon 1 cup molasses 1 cup cold skim milk Nutmeg PRE-HEAT oven to 275 degrees F.

Heat 2 cups skim milk in a double boiler or a medium saucepan over low heat.

Add cornmeal, a little at a time, stirring constantly. Cook 15 minutes, or until thick, stirring constantly. Remove from heat. Set aside.

In a bowl, combine sugar, soda and spices. Stir to mix well. Add to cornmeal mixture and stir. Add molasses and 1 cup cold milk. Stir to mix thoroughly.

Pour into a 1-quart casserole and bake 2 hours. Serve warm with a light sprinkling of nutmeg. Serves 8.