Herbs and spices are an invaluable kitchen resource. Subtle or bold, used singly or in combination, they give pizzazz and intrigue to even the simplest dish.

Like the well-behaved child which can be taken anywhere, spices and herbs are as welcome in salads as they are in meat, fish, poultry or fruit dishes. And where would things like cakes and cookies be without spices? When herbs, spices and microwave ovens work together, the results are deliciously simple -- as the following recipes from `Healthy Microwave Cooking' by journalist and renowned food expert Judith Benn Hurley demonstrate.

The book, which is available at the Bermuda Library, was written in consultation with nutritionists, and includes calorie guides for each dish. It is a boon for busy cooks who enjoy good eating without a lot of fuss.

*** MUSHROOM CAPS WITH PECANS AND BASIL To prevent tearing mushroom caps insert tip of a teaspoon around the base of the stem before removing.

12 large mushrooms, stems removed 2 tbsp. fresh basil leaves, coarsely chopped 3 tbsp. chopped pecans 1 tsp. sweet butter Olive oil for painting, if necessary Freshly grated Parmesan for sprinkling RINSE mushroom caps and arrange, still wet, around the edge of a 9-inch glass pie dish. Cover with vented plastic wrap. Microwave on full power until they appear blanched, about 1 minute. Gently scoop them into a strainer and let drain while preparing filling.

Pre-heat a browning dish according to manufacturer's instructions, which will probably be about 4 minutes.

Combine basil, pecans and butter in a processor. Whiz just until you have tiny crumbs. Use a very small spoon to stuff the mixture into the mushroom caps and have them ready, near the microwave.

If the browning dish has a surface that may stick, paint it with a bit of oil after pre-heating. Then quickly set caps on the dish, filling side up, and microwave, uncovered, for about 21 minutes. Immediately sprinkle on the Parmesan and let stand 3 minutes. Serve warm. Yield: 4 servings -- 90 calories per serving.

*** COUNTRY PATE m This is a completely no-fat-added, no salt-added pate m. Serve with coarse bread and condiments like mustard and cranberry sauce.

1 lb. chicken cutlets, chopped 1 lb. lean beef, chopped 1 shallot, chopped 1 clove garlic, chopped 1 tsp. sage 1 tsp. thyme 1 tsp. Dijon-style mustard 3 bay leaves COMBINE chicken, beef, shallots, garlic, sage, thyme and mustard in a processor. Whiz with on/off pulses until finely chopped but not pure med.

Delicious recipes that use fresh herbs Arrange bay leaves in the bottom of a 7-inch microwave-safe ring pan, (or loaf pan, if you wish) and scoop in the pate m. Press mixture in firmly, then cover with vented plastic wrap. Microwave on full power until cooked through, 7 to 8 minutes, rotating the dish midway.

If there's fat in the dish, carefully drain it. Then chill the pate m, covered, for at least 2 hours. Unmold chilled pate m onto a serving plate. To serve, cut into thin slices. Yield: 1 round pate m (8 servings) -- 103 calories per serving.

*** SPICY SQUASH SOUP WITH MATCHING CROUTONS 1 onion, chopped 10 oz. chopped squash or pumpkin 2 scallions, minced 2 tbsp. chopped celery leaves 1 cup chicken stock 1 cup peanut butter 10 drops hot pepper sauce 11 cups milk, warmed in microwave 11 tsp. sweet butter 1 tsp. oregano 1 tsp. hot, Mexican-type chili powder Pinch ground allspice 2 slices bread, cubed COMBINE onions, squash or pumpkin, scallions, celery and stock in a 9-inch glass pie dish, cover with vented plastic wrap and microwave on full power until the vegetables are tender, about 51 minutes. Stir or shake midway.

Scoop mixture into a processor or blender. Add peanut butter, hot pepper sauce and milk. Whiz until smooth and combined. Let soup relax while making croutons.

To make croutons: In a small dish combine butter, oregano, chili powder and allspice. Cover with vented plastic wrap. Microwave on full power until butter is melted, about 40 seconds. Toss with bread cubes until they're coated, then spread cubes out onto a sheet of waxed paper and microwave until they're the texture of croutons, about 21 minutes. Serve soup at room temperature or warm, sprinkled with the croutons. Yield: 4 servings -- 246 calories per serving.

*** TOMATO SOUP WITH TUNA AND FRESH BASIL 2 tsp. sweet butter, softened 1 tsp. curry powder 1 cup minced fresh basil 2 cups tomatoes, peeled, seeded and crushed 11 cups tomato juice 1 cup water-packed tuna, drained Minced black olives for garnishing SET butter in a 9-inch glass pie dish and cover with vented plastic wrap.

Microwave on full power until butter has melted, about 30 seconds. Stir in curry powder and basil, microwave on full power for 20 seconds. Add tomatoes to the dish, cover and microwave on full power until heated through and fragrant, about 3 minutes. Scoop tomato mixture into a processor or blender and whiz until combined. Add tomato juice and tuna. Process for about 30 seconds. Garnish with olives. Serve warm. Yield: 4 servings -- 75 calories per serving *** CREAMY PEACH SOUP For a light entre me, serve with crisp greens and a bread and cheese platter.

This soup is good warm, fabulous chilled.

31 cups very ripe peaches, peeled, pitted and sliced 1 cup dry white wine or non-alcoholic wine 1 cup strawberry jam 2 tsp. sweet butter 1 cup light cream, milk or buttermilk Freshly grated nutmeg for sprinkling Fresh strawberries/raspberries for garnish (optional) IN a large, casserole-type dish combine peaches, wine, jam and butter. Cover and microwave on full power until heated through, about 3 minutes. Then pour mixture into a processor or blender and whiz until smooth. Process or stir in cream or milk and serve warm or chilled, sprinkled with the nutmeg. Garnish with strawberries/raspberries. Yield: 4 servings -- 219 calories per serving.

*** STUFFED WHOLE ONIONS 4 medium onions 1 apple, grated and drained 2 tbsp. minced raisins 2 tbsp. toasted, unsalted sunflower seeds Pinch freshly grated nutmeg 1 tsp. Dijon-style mustard 2 tbsp. chicken stock 2 tbsp. apple juice 1 cup grated Cheddar cheese USE a melon baller to scoop out as much pulp from the onions as possible while still leaving strong shells. Mince about a third of the onion scoopings (save the rest to flavour other recipes) and combine with apples, raisins, sunflower seeds, nutmeg and mustard. Stuff whole onions with mixture and set in a high-sided dish. Pour in stock and apple juice, cover and microwave on full power for about 5 minutes, rotating onions midway.

Remove cover, sprinkle onions with grated Cheddar. Let stand about 5 minutes before serving. Yield: 4 servings -- 105 calories per serving.

*** BRAISED LEEKS WITH WARM TOMATO VINAIGRETTE The vinaigrette is also delicious with cooked asparagus, zucchini slices, carrot batons, broccoli, green and wax beans and cold poached chicken and fish.

4 large leeks 3 tbsp. chicken stock 1 medium, ripe tomato 2 tbsp. red wine vinegar 1 tbsp. olive oil 2 tbsp. chicken stock 1 clove garlic, minced CLEAN leeks thoroughly under running water. Slice off roots and tough green ends. Slice each leek in half vertically, taking care not to disrupt the petal formation. Set leeks, cut side down, in a starburst pattern with the white parts at the centre in a 9-inch glass pie dish. Sprinkle with 3 tbsp. of stock, cover with vented plastic wrap. Microwave on full power 41 to 5 minutes or until the leeks are tender, rotating dish midway. Let stand while preparing vinaigrette.

To make vinaigrette: In afood processor or blender combine tomato, vinegar, oil, remaining stock and garlic. Whiz until well combined. When ready to serve, pour vinaigrette into a small bowl, cover with plastic wrap and microwave on full power about 5 seconds, or until warm. Then pour it in a pool onto a serving plate and set the leeks in it, cut side down. Yield: 4 servings -- 144 calories per serving.

*** WARM ZUCCHINI MOUSSE WITH TOMATO SAUCE AND MOZZARELLA 1 lb. zucchini, grated 2 tbsp. finely minced onions 2 cloves garlic, finely minced 1 tsp. sage 1 tsp. thyme Pinch cayenne OR other ground red pepper 2 eggs 3 cup milk Olive oil 1 cup tomato sauce 1 cup grated mozzarella cheese SCOOT zucchini into a small bowl. Cover with vented plastic wrap, microwave on full power 2 minutes. Dump zucchini into a strainer, press to remove all liquid. Let drain while preparing remainder of ingredients.

In a medium bowl combine onions, garlic, sage, thyme, cayenne/other red pepper, eggs and milk. Mix well but gently -- don't make bubbles. Add zucchini and combine.

Lightly oil 4 microwave-safe 1 -cup ramekins or custard cups with olive oil and pour an equal portion of the zucchini mixture into each. Set ramekins on a plate for easy handling, then microwave, uncovered, on full power for about 4 minutes, rotating midway. Let stand for 2 minutes.

Meanwhile, divide tomato sauce among 4 serving plates. Unmold a mousse onto each plate and immediately sprinkle with mozzarella. It's important to do this while the mousse is still warm so the mozzarella can melt. Yield: 4 servings -- 113 calories per serving.

*** HADDOCK WITH CHILI PASTE AND SWEET PEPPER SLIVERS 1 tsp. coriander seeds 1 cup chopped sweet onions 3 cloves garlic 1 small hot chili pepper Juice of 1 lime 1 tbsp. tomato paste 1 tsp. peanut oil 1 lb. haddock fillet Peanut oil for painting, if necessary 1 sweet red pepper, slivered Finely minced fresh parsley for sprinkling Herbs can brighten up favourite dishes IN a mortar or spice grinder, mash coriander seeds, onions, garlic, chili, lime juice, tomato paste and oil into a smooth paste. Rub the paste on haddock and let it marinate for about an hour in the refrigerator.

Pre-heat a browning dish for 41 minutes or according to manufacturer's instructions. When ready, if non-stick dish, paint with a bit of oil, and quickly set haddock on it. Cover with crumpled waxed paper to prevent splattering and microwave on full power for 1 to 11 minutes, then flip haddock over and toss pepper slivers on top. Replace waxed paper and microwave for 1 to 11 minutes more. Let fish stand for a few minutes before sprinkling with parsley and serving. Yield: 4 servings -- 131 calories per serving.

*** CHICKEN WITH COCONUT CURRY (ADOBO) 1 lb. chicken cutlets, sliced into thin strips 1 tsp. peanut oil 1 tsp. light soy sauce 1 tbsp. freshly squeezed lime juice 1 tbsp. red wine vinegar 1 cup unsweetened coconut milk 1 tsp. hot pepper sauce, or to taste 1 tsp. minced fresh ginger 2 tsp. honey 1 tsp. coriander seeds, crushed 1 tsp. cornstarch 1 cup coarsely chopped raw cashews 2 tbsp. finely minced fresh parsley 2 scallions, minced Cooked rice or thin noodles TOSS chicken into a 9-inch glass pie dish with oil, soy sauce, lime juice and vinegar. Cover and let marinate for at least an hour.

When ready, push chicken strips away from dish centre so they'll cook evenly.

Cover with vented plastic wrap and microwave on full power until chicken has cooked through, about 51 minutes, rotating dish midway. Let stand while preparing sauce.

To prepare sauce: In a 1-quart dish combine coconut milk, hot pepper sauce, ginger, honey, coriander, and cornstarch. Cover with vented plastic wrap, microwave on medium power until thickened, about 3 minutes.

Drain chicken and toss with sauce, cashews, parsley and scallions. Serve hot with cooked rice or thin noodles. Yield: 4 servings -- 277 calories per serving.

*** GINGER CHICKEN BUNDLES 1 lb. chicken cutlets 3 tsp. finely minced fresh ginger 2 cloves garlic, finely minced 1 cup finely minced sweet onions 1 tbsp. nam pla* or light soy sauce 2 tbsp. toasted sesame seeds 16 broccoli rabe leaves Toasted sesame oil for sprinkling * Nam pla is a dark, flavourful and pungent fish-based sauce usually available in the Oriental section of supermarkets and specialty foods stores.

COMBINE chicken, ginger, garlic, onions, nam pla* or soy sauce and sesame seeds in a processor. Use on/off pulse switch until chicken is ground and mixture is well combined.

Rinse broccoli rabe leaves and wrap them, still wet, in a couple of paper towels. Microwave wrapped leaves on full power until just tender, about 30 seconds. Remove leaves from towels.

Set a slight tablespoon of chicken mixture on the stem edge of each leaf. Fold in sides and roll up into a bundle. Arrange half the bundles along the rim of a large dinner plate and cover with vented plastic wrap. Microwave on full power about 6 minutes. Let stand while repeating process with remaining bundles. Let them stand for 4 minutes, then serve warm or chilled, sprinkled with sesame oil. Serve on a mound of basmati rice. Yield: 4 servings -- 196 calories per serving.

*** GREEK MEATBALLS (KEFTEDES) 1 lb. lean ground beef OR lamb 1 egg, beaten 1 cup finely minced onions 2 tbsp. bread crumbs 1 clove garlic, finely minced 1 tsp. oregano 1 tbsp. minced fresh mint 1 tbsp. freshly squeezed lemon juice 1 cup thick, plain, low-fat yogurt (drain to thicken) Fresh mint sprigs for garnishing IN a large bowl combine beef or lamb, egg, onions, bread crumbs, garlic, oregano, mint and lemon juice, Mix well with hands. Next, form mixture into walnut-size meatballs -- there will be about 40.

Set 15 meatballs at a time in a circle on a large, flat plate, cover with vented plastic wrap and microwave on full power until cooked through, about 3 minutes.

Meanwhile, scoop yogurt into a large, wide dish and as the meatballs come out of the microwave, drain if necessary and set them into the yogurt. Let stand for 5 minutes. Garnish with mint sprigs and serve with a salad of zucchini chunks, ripe tomatoes, minced fresh mint, a splash of olive oil and crumbled feta cheese. Meatballs recipe yield: 4 servings -- 357 calories per serving.

*** ST. JOE RIBS IN A BAG 2 lb. country pork ribs (2 pieces, trimmed of fat and halved) 11 cups tomato pure me Juice of 1 lemon 3 tbsp. Worcestershire sauce 2 cloves garlic, finely minced 1 onion, chunked 3 bay leaves SET ribs on a microwave roasting rack with a dish underneath to catch any remaining fat. Cover all with vented plastic wrap and microwave on full power for about 7 minutes, rotating and flipping ribs twice. This procedure will rid the ribs of lots of fat and is a good pre-grilling trick to remember.

Next set an oven cooking bag in a support dish and put ribs in it. Stir together tomato pure me, lemon juice, Worcestershire sauce, garlic, onions and bay leaves. Pour sauce over ribs. Seal bag by tying a knot near the top (do not use the tie that comes with the bag). Using a knife, make a few slits in bag. Microwave on full power until cooked through, about 15 minutes, rotating dish twice. Then refrigerate in the bag for at least 3 hours, though overnight is best. This allows flavours to become acquainted. When you're ready to eat, you can microwave, directly from refrigerator, on full power until heated through, 3 to 4 minutes. Remove bay leaves and serve. Yield: 4 servings -- 71 calories per serving.

*** VEAL WITH CITRUS AND SAGE 1 lb. veal scallopini, cut into very thin, uniform pieces 2 tbsp. freshly squeezed lemon juice 2 tbsp. freshly squeezed lime juice 1 tsp. honey 1 tsp. sage 1 lemon, thinly sliced 1 lime, thinly sliced COMBINE veal, lemon and lime juices, honey and sage in a 9-inch glass pie dish. Arrang lemon and lime slices over it. Cover with vented plastic wrap and microwave on full power until veal is cooked through, about 41 minutes. Let stand for 2 minutes. Discard citrus slices. Yield: 4 servings -- 183 calories per serving.

*** PEARS AND PLANTAINS 1 tbsp. maple syrup 1 tsp. orange juice concentrate 2 tsp. sweet butter 2 tbsp. apple juice Pinch freshly ground allspice 2 pears, cored and cut into equal-size chunks 2 plantains, peeled and sliced into equal-size coins Crushed roasted peanuts for sprinkling IN a 9-inch glass pie dish combine the maple syrup, concentrate, butter, apple juice and allspice. Cover with vented plastic wrap and microwave on full power until the butter has melted, about 30 seconds.

Add the pears and plantains to the dish, cover and microwave on full power until tender, about 3 minutes, stirring or shaking every minute.

Let stand for 2 minutes, sprinkle with the peanuts and serve. Yield: 4 servings -- 144 calories per serving.

*** DRIED FRUIT COMPOTE 16 oz. dried fruit (e.g. peaches, apricots, prunes and figs Juice and pulp of 1 lemon Juice and pulp of 1 lime 2 drops almond extract Lime peel strips for garnish COMBINE fruit, juices and almond extract in a 9-inch glass pie dish. Cover with vented plastic wrap. Microwave on full power until fruit just begins to plump, about 41 minutes, stirring or shaking midway. Let stand for 4 minutes, then serve warm or chilled garnished with the lime peel strips. Yield: 4 servings -- 283 calories per serving.

Serving suggestions: Serve atop vanilla yogurt, ice cream or a slice of cake.

Spoon over steaming oatmeal. Use to fill tiny tart shells. Serve over a chunk of Brie cheese. Use as a garnish for grilled chicken.

*** ORANGE-CARAMEL POPCORN Here's a way to take fat and calories, but not flavour, out of a traditional treat.

2 tbsp. sweet butter 1 tsp. finely minced fresh orange peel 1 cup maple syrup 1 tsp. ground cinnamon 1 cup cashew pieces 6 cups popcorn MELT butter in a 9-inch glass pie dish. Add orange peel, maple syrup and cinnamon. Microwave, uncovered, on full power until bubbly. When it just begins to turn colour (11 to 31 minutes), it's done.

Meanwhile, have cashew pieces and popcorn ready in a huge bowl. Pour on the caramel. Be careful, it's hot! With a large rubber spatula, toss quickly and well to coat. Let stand for about 20 minutes before serving. Yield: 4 servings -- 187 calories per serving.

*** CRUNCHY CANDIED NUTS This version has absolutely no added fat 1 egg white, beaten to stiff peaks 1 tbsp. maple syrup plus 1 tsp.

1 tsp. orange juice 1 tsp. ground cinnamon pinch ground ginger pinch curry powder 1 cup walnut halves MEASURE all ingredients into a medium bowl and combine well so that all nuts are coated. Set a sheet of waxed paper on a dinner plate and arrange nuts in a ring around the rim. Microwave, uncovered, on medium power until dry to the touch, 81 to 9 minutes, stirring midway. Let nuts stand until cool on a fresh sheet of waxed paper. Yield: about one cup -- 214 calories per 1 -cup serving.

Variation: Use pecans instead of walnuts and microwave 7 to 71 minutes The language of herbs Just as certain flowers have a "language'' -- red rose for love, for example -- so too do herbs. Here's a sampling: Aloe Grief, compassion Basil: Hatred Basil, sweet: good wishes Bay leaves: I change but in death Borage: Bluntness Carnation, red: Alas for my heart Chamomile: Energy in diversity Coriander: Concealed merit Cress: Stability Dandelion: Oracle Fennel: Worthy of all praise Chervil: Sincerity Geranium, rose: Preference Goldenrod: Precaution, encouragement Lavender: Distrust Marjoram: Blushes Mint: Virtue Myrtle: Love Parsley: Festivity Peppermint: Warmth of feeling Rosemary: Remembrance Saffron: Mirth Sage: Domestic firtue or esteem Sorrel: Affection Spearmint: Warmth of sentiment Sunflower: Haughtiness Thyme: Activity Witch hazel: A spell