the right things and getting enough nutrients. Try one of these recipes submitted by local dietitians.

*** Banana Bran Muffins Yields 12 muffins 11 cups all purpose flour 2 cup wheat bran (unprocessed) 1 teaspoon baking soda 1 teaspoon salt 1 cup sugar 1 cup liquid vegetable oil 1 egg 1 teaspoon vanilla extract 1 1 cups mashed ripe banana Vegetable cooking spray COMBINE first 4 ingredients in a small bowl and stir well. Set aside.

Combine sugar and oil in medium bowl and beat at medium speed of an electric mixer for 2 minutes until well blended. Add egg, and beat until light and lemon coloured. Add vanilla.

With mixer running at low speed, add bananas followed by flour mixture. Divide batter into 12 muffin tins (coated with cooking spray) and bake at 400 degrees F. for 20 minutes.

Nutrient analysis: Each muffin 164 calories, 5g fat, 2.5g fibre.

From Registered dietitian Janet Burull of Nutrition Consultant Services.

*** STRAWBERRY BREEZER 3 cup non-fat strawberry yogurt 1 cup skim milk 1 cup orange juice 1 medium banana (ripe) 1 teaspoon honey Handful of crushed ice PER SERVING: 216 calories, 1.6g fat, 45.8g carbohydrate, 7.1g protein, 102 mg sodium, 2 mg cholesterol CALORIES FROM FAT: 6.2% *** PEACH THERAPY 3 cup non-fat peach yogurt 1 can (14 ounces) sliced peaches, drained 1 cup skim milk 1 teaspoon vanilla Handful of crushed ice PER SERVING: 171 calories, 1.2g fat, 34.7g carbohydrate, 7.1g protein, 106mg sodium, 2mg cholesterol CALORIES FROM FAT:6.1% *** TUNA TOPPED TATERS 1 cup broccoli florets 1 cup each chopped onions, diced celery, and diced sweet red pepper 1 can (10 ounces) reduced-fat Cream of Mushroom Soup (Campbell's Healthy Request), undiluted 1 cup shredded reduced-fat sharp cheddar cheese (2 ounces) 1 teaspoon each dry mustard and celery seeds 1 teaspoon each salt and black pepper 1 can (6-1 ounces) water-packed tuna, drained 2 tablespoons chopped fresh parsley 4 large baked potatoes PLACE broccoli in a microwave-safe dish with 1 cup water. Cook on high power for 3-4 minutes, until broccoli is tender-crisp. Drain and set aside.

Spray a medium saucepan with non-stick spray. Add onions, celery, and red peppers. Cook over medium heat for 5 minutes, stirring often, until vegetables are softened.

Add undiluted mushroom soup and stir well. Cook until mixture is bubbly. Add shredded cheese, dry mustard, celery seeds, salt and pepper. Cook and stir until cheese is melted.

Add tuna, cooked broccoli, and parsley to sauce. Stir well. Cook for 2-3 more minutes, until heated through.

Split open hot baked potatoes and pour tuna mixture over top. Serve immediately.

Makes 4 servings.

PER SERVING: 380 calories, 4.4g fat, 61.6g carbohydrate, 24.7g protein, 604mg sodium, 21mg cholesterol CALORIES FROM FAT:10.4% CHILI CHILI BANG BANG 11 cups coarsely chopped onions 1 cup each chopped sweet green and red pepper 3 cup each chopped celery and chopped carrots 3 cloves garlic, minced 1 tablespoon chili powder 11 cups quartered mushrooms 1 cup cubed zucchini 1 can (28 ounces) tomatoes, undrained, cut up 1 can (19 ounces) black beans, drained and rinsed 1 can (19 ounces) chickpeas, drained and rinsed 1 can (12 ounces) kernel corn, undrained 1 tablespoon ground cumin 1-1 teaspoons each dried oregano and dried basil 1 teaspoon cayenne pepper (adjust to taste) SPRAY a large saucepan with non-stick spray. Add onions, green and red peppers, celery, carrots, garlic, and chili powder. Cook over medium heat, stirring often, until vegetables are softened (about 6 minutes).

Add mushrooms and zucchini. Cook and stir for 4 more minutes. Add tomatoes, beans, chickpeas, corn (with liquid), cumin, oregano, basil, and cayenne pepper. Stir well. Bring to a boil. Reduce heat to medium-low. Cover and simmer for 20 minutes, stirring occasionally.

Makes 8 servings.

PER SERVING: 190 calories, 1.9g fat, 38g carbohydrate, 9.1g protein, 592mg sodium, 0mg cholesterol CALORIES FROM FAT:8.2% *** GINGERSNAPS 1 cup Soft margarine 1 cup Molasses 1 tsp Baking soda 11 tsp Boiling water 11 cups All-purpose flour 11 tsp Ginger 1 tsp Cinnamon 1 tsp Cloves 1 tsp Granulated sugar IN saucepan, melt margarine, add molasses and bring to boil, stirring constantly. Remove from heat; let cool for 15 minutes.

In small dish, combine baking soda and water; stir into molasses mixture. In mixing bowl, sift 1 cup of the flour, ginger, cinnamon and cloves. Stir in molasses mixture until well combined. Add enough of the remaining flour to make dough that is easy to roll. Chill dough in refrigerator for 20 minutes.

On unfloured surface and using unfloured rolling pin, roll dough out to about 1 inch thickness. Cut into 2 inch rounds. Sprinkle with sugar. Bake on ungreased baking sheet in 375 degrees for 5 to 8 minutes or until set.

Makes 4 dozen.

From Anne Lindsay, Lighthearted Everyday Cooking.

Nutritional analysis per cookie: Calories 29; Total fat 1g; Saturated fat - trace; fibre - trace; Protein - trace; Carbohydrate 5g; Cholesterol 0mg; Sodium 23mg; Potassium 41 *** EASY CHICKEN CACCIATORE, PASTA AND VEGETABLE CASSEROLE 1 Tbsp Olive oil 1 lb Boneless, skinless chicken breast, sliced 1 Zucchini, sliced 1 Carrot, grated 1 Red pepper, chopped 1 Green pepper, chopped 1 Pkg Birdseye Easy Recipe (595gm), Cacciatore (Vegetables, Sauce and Pasta) 1 cup Water 2 Cups Cooked Tricolour Pasta (1 cup uncooked) Method: 1. In large nonstick frying pan, or wok add 1 Tbsp olive oil and heat over medium heat.

2. Add sliced chicken breast to pan and cook quickly until meat is no longer pink. - 5 mins.

3. Add sliced zucchini, grated carrot and chopped red and green pepper to pan.

Stir and saute a further 3 - 5 minutes.

4. Add frozen vegetables and pasta from the "Easy Recipe'' package to pan.

5. Add 1 cup water.

6. Stir in sauce from "Easy Recipe'' package.

7. Cook and cover for 4 minutes, stirring frequently.

8. Add 2 cups of cooked Tricolour Pasta to pan.

9. Stir, reduce heat and simmer for approximately 4 minutes.

10.Serve hot. Makes a complete meal.

Yield 4 Servings Nutritional Analysis per serving: Calories 342; Protein 33gm; Carbohydrates 32gm; Fibre 2.5gm; total Fat 6gm; Saturated Fat 1.0gm; Cholesterol 65gm; Sodium 429mg; 44% RDA of Vitamin A; 41% RDA of Vitamin C.

You may sprinkle 1 tsp of Parmesan cheese on each serving (equals 10 calories and 0.6gm fat per tsp) Serve with a tossed salad and balsamic vinegar.

Adapted by: Jessica S. Wade MSc R.D. Clinical Dietitians Services.