can't bring these dietary principles to life in your kitchen and when dining out.

"What we need are practical cookbooks that educate us in the preparation of delicious light cuisine ... and a well-written cookbook can give consumers all the information they need to do this, right down to the portion sizes,'' says internationally known nutritionist Dr. Jean Mayer.

Which is precisely what America's new Low-Fat Cuisine aims to do. Written by cook and fitness instructor Leslie L. Cooper, this new arrival at the Bermuda Library is filled not only with interesting, low-fat recipes, each with its own nutritional analysis, but also contains suggestions for meal planning and food preparation.

Most of the recipes are vegetarian, but there are options incorporating seafood and poultry.

Here's a sampling: MULTIGRAIN GRANOLA This low-fat granola recipe uses a variety of grains, although you may substitute oats for the barley and rye flakes. Pineapple juice concentrate and honey are the secret to its sweet flavour. Serve with skim milk or mix into non-fat plain yogurt. Store granola for several weeks in a tightly covered container.

3 cups rolled oats 1 1 cups barley flakes 1 1 cups rye flakes 1 cup oat bran 3 tablespoons unsalted butter or margarine, melted 3 oz. pineapple juice concentrate, thawed 3 cup honey 2 tablespoons boiling water 1 tablespoon vanilla 1 cup raisins 1 cup chopped dates PRE-HEAT oven to 350 degrees F. Mix oats, barley, rye, and oat bran in a large bowl. Toss with butter and undiluted pineapple juice concentrate. Spread mixture out in a very large baking pan. Bake for 15 minutes.

Mix remaining ingredients, except raisins and dates, in a separate bowl. Pour cooked grains back into a large bowl. Add liquid ingredients and toss very well. Spread out mixture in the pan and bake for 15 minutes. Stir granola and cook another 10 minutes. Remove pan from oven and let granola cool completely.

It will harden as it cools. Add raisins and dates and store in a covered jar.

TAMARI RICE Brown rice is cooked with sauteed vegetables to create a tasty dish that is similar to both pilaf and fried rice. Add any other vegetables you like.

1 tablespoon sesame, peanut, or mild-flavoured oil 1 small onion, chopped 1 clove garlic, minced 1 red or green pepper, chopped 1 carrot, finely chopped or grated 1 1 cups long-grain brown rice 3 cups water or vegetable broth 3 tablespoons reduced-sodium soy sauce 1 1 teaspoons ginger 1 cup frozen peas, thawed HEAT oil in a large saucepan and saute onion, garlic, pepper, and carrot until soft. Stir in rice. Cook, stirring several minutes, until rice browns slightly. Add remaining ingredients, except peas; bring to a boil. Lower heat to simmer and cook, covered, about 45 minutes or until all the water has been absorbed. Remove rice from heat and gently toss in peas. Serves 4. Prep: 10 minutes. Cook: 45-50 minutes.

GREEK SALAD This simple salad has a rich blend of popular Greek ingredients. Usually served with olive oil and vinegar on the side, it can be extremely high in fat if you have a heavy hand with the oil. Fortunately, this recipe is filled with tasty morsels that need no adornment except a few sprinkles of a good-quality vinegar. I like to serve a salad like this with a variety of my favourite vinegars (balsamic, raspberry, champagne, sherry wine, herbed red and white wine) placed in the centre of the table. Guests can mix and match vinegars to add low-fat flavouring to their salad.

1 large head romaine lettuce, torn into pieces 2 large tomatoes, chopped 1 cucumber, chopped 1 red onion, thinly sliced 1 green pepper, thinly sliced 12 small black olives, cut in half 1 can (14 oz.) artichoke hearts packed in water, drained, quartered 4 oz. feta cheese,* crumbled 1 1 cups cooked garbanzo beans (2 cup raw) Capers (optional) Peperoncini (pickled Italian peppers, optional) Several pinches of oregano * To reduce sodium in feta cheese, rinse under cool water and/or soak in water for 15-30 minutes.

PLACE lettuce on 4 large plates. Add remaining vegetables decoratively on lettuce in order listed. Sprinkle feta cheese, beans, capers, and peperoncini on top. Finely crush several pinches of oregano with your fingers and sprinkle over each salad.

PASTA WITH TURKEY TOMATO SAUCE You can make this sauce with ground chicken breast, crab meat, tempeh, tofu, or even beans in place of turkey. Recipe makes enough for 12 servings of pasta and sauce. If you're not feeding a dozen people, make the full amount of sauce and refrigerate or freeze the leftovers. Adjust amount of pasta to fit your needs (1 lb. feeds about 6 people).

2 tablespoons olive oil 4 cloves garlic, chopped 1 cup chopped fresh parsley 1 lb. ground turkey breast, skin and fat removed before grinding 2 28-oz. cans crushed tomatoes or tomato puree 2 cups tomato sauce 3 cup grated Parmesan cheese 3 tablespoons dry red wine 1 carrot 2 tablespoons basil 2 tablespoons Italian seasoning or oregano Lots of freshly ground black pepper to taste 2 lbs. whole-grain pasta (e.g. shells, rotini, penne, wagon wheels) HEAT oil in a soup pot and saute garlic for 3 minutes. Stir in parsley and ground turkey. Cook for 10 minutes or until turkey is browned slightly. Mix in remaining ingredients, except pasta, cover, and simmer for 2 hours. Stir occasionally. Cook pasta until al dente -- 8 to 10 minutes. Toss with sauce and serve. Serves 12. Prep: 10 minutes. Cook: 2 hours.

VEGETABLE ANTIPASTO Antipasto means "before the meal'' and is served as an appetiser. It usually consists of salted fish, meats, cheese, olives, and vegetables. Add or omit ingredients according to your tastes - be creative! 6 small broccoli florets 3 cups cauliflower florets 2 carrots, cut into matchsticks 3 stalks celery, cut into 2-inch pieces 1 green pepper, cut into strips 1 red pepper, cut into strips 1 1 cups artichoke hearts packed in water -- drained and quartered MORE QUICK RECIPES FOR HEALTHY EATING VEGETABLE ANTIPASTO From Page 23 12 medium green olives 12 small black olives 6 radishes Peperoncini (pickled Italian peppers) (optional) Sun-dried tomatoes (optional) Dash of oregano ARRANGE vegetables decoratively on a large platter and sprinkle with oregano.

Serve with low-fat blue cheese dressing on the side.

CALIFORNIA CUTLETS Raspberries, raspberry vinegar, and white wine are combined in an incredibly delicious sauce that is poured over lightly sauteed chicken breasts. For avegetarian alternative, saute 1 lb. tempeh or tofu per person and double the amount of sauce. This dish is fast, simple, and will please a variety of tastes.

1 tablespoon unsalted butter or margarine 4 chicken breast halves, skinned, boned, and slightly flattened Freshly ground black pepper to taste 1 cup dry white wine 2 tablespoons raspberry vinegar 1 cup fresh or frozen raspberries, thawed MELT butter in a large skillet and saute chicken until lightly browned on each side and cooked throughout. Remove to a platter and keep warm. Add remaining ingredients to skillet and cook on a high heat until sauce thickens slightly.

Pour sauce over warm chicken and serve immediately. Serves 5. Prep: 5 minutes, Cook: 25 minutes.

LEMON LINGUINE PARMESAN The flavour of this pasta dish is simple and delicate. Perfect served with California Cutlets.

1 tablespoon olive oil 2 cloves garlic, minced 1 cup skim or evaporated skim milk 3 lb. whole-grain linguine 1 cup lemon juice 1 cup grated Parmesan cheese 1 cup minced fresh parsley Lots of freshly ground black pepper HEAT oil in a small skillet and saute garlic for a minutes. Add milk and heat gently. Cook pasta until al dente -- 8 to 10 minutes. Drain and toss well with lemon juice. Pour garlic mixture over pasta and toss. Add Parmesan, parsley, and pepper and toss well again. Serve immediately. Serves 4. Prep: 5 minutes.

Cook: 10 minutes.

TURKEY BURGERS Unlike beef burgers, those made from ground turkey breast are low in fat and cholesterol. They have a mild flavour, so you can add a number of spices to create the burger that best suits your family's tastes. A food processor can chop the vegetables extra-fine in one quick step. For a great fast-meal option, make extra burgers, wrap them individually, and freeze. They thaw and cook quickly for a healthful meal in minutes.

1 lb. ground turkey breasts, skin and fat removed before grinding 1 onion, finely chipped 1 green pepper, finely chopped 2 cloves garlic, minced 1 cup oat bran (optional) Freshly ground black pepper to taste Salt to taste (optional) 8 slices whole-wheat bread or 4 whole-wheat buns 4 lettuce leaves 4 slices tomato 4 tablespoons ketchup 4 teaspoons prepared mustard COMBINE first 7 ingredients in a bowl and mix very well. Form 4 patties. (For smaller burgers, form 6 patties.) Grill or broil patties until lightly browned, then turn them over and continue cooking until done. Serve on whole-grain bread or a bun, with leaf lettuce, tomato, ketchup, and mustard.

Serves 4. Prep: 10 minutes, Cook 15-20 minutes.

VARIETY KEBABS This is an adaptation of traditional shish kebab. It's called "variety'' because of the options available. Instead of the typical beef, it can be made with vegetables, fish, tofu, tempeh, or chicken breasts. You'll need 6 metal skewers (wood will also work, but not as well). When choosing fish, pick one that has a firm flesh (halibut, tuna, monkfish, swordfish, shark, shrimp, scallops, cod, perch, or other fish) so that it won't flake and fall off the skewers. The kebabs are first marinated and then grilled. Try leftover kebabs in pita bread with lettuce for a great sandwich.

1 cup olive oil 1 cup red wine vinegar 1 cup dry red wine 5 cloves garlic, minced 2 teaspoons basil 2 teaspoons oregano 2 teaspoons thyme 2 teaspoons savoury 1 teaspoon dry mustard powder 24 oz. seafood, skinless and boneless chicken breast, tofu, or tempeh, cut into large cubes 1 red onion, cut into large chunks 1 large green pepper, cut into large chunks 3 tomatoes, quartered, or 12 cherry tomatoes 18 mushrooms 3 1 cups vegetable or chicken broth MIX oil, vinegar, wine, and seasonings in a measuring cup. Set aside. Combine seafood, chicken, tofu, or tempeh in a very large, shallow bowl with vegetables and mushrooms. Pour marinade and broth over kebab mixture. Toss gently. Cover and let marinate in refrigerator for several hours. The longer the kebabs marinate, the more flavour they will have. Start the barbecue.

Place kebabs tightly on 6 metal skewers, alternating colours and textures.

Place skewers on the barbecue (use metal holders to keep the kebabs raised above the grill and prevent sticking). Brush some marinade over kebabs and cook until underside is lightly browned. Turn skewers to cook other side.

Continue to brush kebabs with marinade as you grill. If possible, cook with grill covered. Serves 6. Prep: 15 minutes. Marinate: 2-4 hours. Cook: 15-20 minutes.

ALMOND AND HAZELNUT BISCOTTI The mildly nutty flavour and crunchy texture of these Italian cookies make a perfect after-dinner treat or midday snack.

2 oz. almonds (about 1 cup) 1 oz. hazelnuts (about 26 nuts) 3 1 cups whole-wheat pastry flour 1 teaspoon baking powder 1 teaspoon baking soda 1 teaspoon cinnamon 1 teaspoon allspice 2 tablespoons unsalted butter or margarine, softened 1 1 cups fructose or sugar 3 egg whites 1 egg or 2 egg whites or egg replacer 1 teaspoon vanilla 1 teaspoon grated orange or lemon rind PRE-HEAT oven to 375 degrees F. Lightly oil a baking sheet. Chop nuts in a food processor or by hand. Mix ground nuts, flour, baking powder, baking soda, and spices. Beat butter in a large bowl until smooth. Beat in remaining ingredients in order given. Stir dry mixture into wet ingredients. Knead dough in the bowl until mixture is well combined.

Divide dough in half. With floured hands, form each half into a rough 5 x 12-inch rectangle on the baking sheet. Bake in top third of oven 25-30 minutes or until a toothpick inserted into the centre comes out dry.

Remove biscotti from oven and lower temperature to 325 degrees F. Slice each rectangle crosswise into 20 pieces. Arrange biscotti on baking sheet, cut side up, and bake again in upper third of oven for 15 minutes. Transfer to a rack and cool completely. They will harden as they cool. Store in an airtight container. Makes 40 cookies. Prep: 20 minutes, Bake: 25-30 minutes. Re-bake: 15 minutes.

PUMPKIN BREAD Double the recipe to make full use of a 16-ounce can.

1 1 cups whole-wheat pastry flour 1 teaspoon cinnamon 1 teaspoon baking soda 1 teaspoon baking powder 1 teaspoon cloves 1 teaspoon nutmeg 1 cup raisins 1 cup unsweetened canned pumpkin 3 cup honey 1 egg or 2 egg whites or egg replacer 3 tablespoons unsalted butter or margarine, melted 1 tablespoon vanilla PRE-HEAT oven to 350 degrees F. Lightly oil a 9 x 5-inch loaf pan. Mix all dry ingredients and sift them into a large bowl. Gently toss in raisins. Combine wet ingredients in a separate bowl, then stir them into dry mixture and stir just well enough to incorporate. Pour batter into prepared pan and bake for 1 hour or until a toothpick inserted into the centre comes out dry. Cool bread slightly in the pan, then remove and cool on a rack. Serves 10. Prep: 15 minutes. Bake: 1 hour.

LOW-FAT LEMON MERINGUE PIE Not only is this pie lower in fat than the traditional version, but it has been very popular with people who haven't liked lemon meringue pie in the past. The recipe does need the whole egg to achieve the custard filling. You may substitute margarine for butter. To lower the fat content even more, make the filling in individual baking cups without the crust. Or eliminate the butter or margarine from the filling. For variety, try lime filling rather than lemon.

Crust 1 cup bread crumbs 1 cup fructose or sugar 2 tablespoons unsalted butter or margarine 1 teaspoon cinnamon Filling 1 cup fructose or sugar 6 tablespoons arrowroot or cornstarch 2 cups evaporated skim milk 2 yolks 2 tablespoons unsalted butter or margarine 1 cup lemon juice 2 tablespoons grated lemon rind , Meringue 2 egg whites 1 teaspoon cream of tartar 1 teaspoon vanilla 3 tablespoons fructose PRE-HEAT oven to 350 degrees F. Crust: Lightly oil a 9-inch pie plate. Combine crust ingredients in a food processor and incorporate thoroughly. Press dough evenly on the bottom and sides of pie plate. Bake crust for 10 minutes, remove from oven, and let cool.

Filling: Mix fructose and arrowroot in a double boiler over high heat. Slowly pour in milk and cook for 15 minutes. Stir often as mixture thickens. Once milk mixture is very thick, beat a small amount of it into the egg yolks. Then stir egg yolks into thickened milk. Cook for 6 minutes more. Remove mixture from heat and stir in butter, lemon juice, and lemon rind. Let cool slightly.

Meringue: In a separate bowl, beat egg whites until foaming. Beat in cream of tartar and vanilla until stiff while slowly adding 3 tablespoons of fructose.

Don't overbeat.

Pour lemon filling into baked crust and top with meringue. Make peaks by touching the top of the meringue with a spatula and lifting up.

Bake for 15 minutes or until peaks are lightly browned. Let cool and refrigerate. Serves 8. Prep: 30 minutes. Chill: 2 hours or more.

AUTHOR Leslie L. Cooper.