Apple Oatmeal Parfait

via Cathe Friedrich

one half apple, a few raspberries & blueberries,
5 almonds and 5 walnuts
6 oz of non-fat plain yogurt.
6 oz of skim milk
...Chop it in a blender until the apple is chopped.
Pour over oatmeal and add honey if desired

Katey's Tomato Viniagrette

Tomato vinegarette... for one... or to share.. super super easy

really low cal & delish, eat the whole thing if you want ...no guilt

dice up 1-2 nice dark red tomato or a container of cherry/grape tomatos

crush em up a bit so you have a bowl full of juicy goodness

add a few tsp- as much as you like.. of the vinegar of your choosing... I like lots in mine & usually use like a 1/4 cup w 2 tomatos... and i like lots of different kinds of vinegar so I swap it around a lot... flavored rice vinegar rocks & lots of variations never boring

add some cracked pepper & whatever other spices you enjoy in this... very customizable...

throw it over a bowl of leafy greens, toss in some shredded carrot, fruit if that's your thing... whatever u like in a salad... this tomato vinegarette is too good.

SPINACH AND ONION SAUTE

SPINACH AND ONION SAUTE

Yield: 4 servings
Source: The Complete Diabetes Prevention Plan


INGREDIENTS

- 2 tablespoons reduced-fat margarine or light butter
- 1 medium yellow onion, very thinly sliced
- 1/4 teaspoon dried thyme
- 10 ounce package prewashed baby spinach (about 10 cups)

DIRECTIONS

Place the margarine or butter in a large, deep, nonstick
skillet. Add the onion and thyme and place over medium heat.
Cover and cook for several minutes, until the onions are soft.

Add the spinach, and toss gently over medium-high heat for
a couple of minutes, just until the spinach is wilted. Serve hot.

Nutritional Information Per Serving (2/3 cup per serving):
Calories: 48, Carbohydrate: 5 g, Cholesterol: 0 mg,
Fat: 2.8 g, Fat: 0.8 g, Fiber: 2.3 g,
Protein: 2.3 g, Sodium: 106 mg, Calcium: 75 mg
Diabetic Exchanges: 1 Vegetable, 1/2 Fat