Instructions:
Preheat the oven to 350 degrees F.

In a bowl, combine the pumpkin seeds with the spices. Place the pumpkin seeds on a baking tray, sprayed with non-stick cooking spray, and bake for approximately 15 minutes. The seeds should be slightly golden brown and crispy. Remove from the oven and let them cool completely.

This makes a delicious and healthy snack.

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• 1/2 can (8 oz) condensed tomato soup
• 1 carrot
• 1 parsnip
• 1/4 c red lentil
• 1 tsp onion powder
• 1/2 tsp garlic powder

How to Make It:

1. Place the soup in a sauce pan.
2. Add ½ soup can of water to the soup.
3. Grate the carrot and parsnip into the soup mixture.
4. Add the red lentil.
5. Sprinkle in the onion and garlic powder.
6. Place the sauce pan over medium heat.
7. Bring to a quick boil.
8. Once boiling place the heat on low and continue cooking 10 minutes.
9. Pour into a warmed thermos.

Serves 1

There are many variations to this soup.  Try grated zucchini.  Add rice or cooked pasta to the mix.  Use canned beans instead of lentils.  If you use lentils be sure they are red not green lentils. Green lentils take awhile to cook down.

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• 2 soft flour tortillas
• 2 TBS cream cheese, softened
• 1 carrot, grated
• 1 sweet red pepper, chopped fine

How to Make It:

1. Place tortillas in the microwave about 10 seconds to warm.
2. Lay each tortilla flat and spread with 1 TBSP of cream cheese.
3. Place the carrot and pepper on top of the cream cheese.
4. Roll tortilla around vegetables.

Spinach leaves also work well in these roll ups.  For a little change of pace use a cream cheese that is flavored with herbs.

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Ingredients:

• 8 ounce package nonfat cream cheese, softened
• 3 tablespoons chopped green onion
• 1 1/2 cups cooked chicken breast cuts
• 2 tablespoons nonfat sour cream
• 1 teaspoon dried dill
• 4 (10 inch) low-fat flour tortillas
• 1 1/2 cups fresh spinach
• Nonfat ranch salad dressing or salsa

Instructions:

1. Combine the cream cheese, onion, chicken, sour cream and dill. Spread on tortilla.
2. Place spinach leaves on top of the filling layer.
3. Roll tortillas and cover with plastic wrap.
4. Refrigerate at least 1 hour or overnight before serving.
5. Slice into bite size pieces and serve with dip of your choice such as nonfat ranch or salsa.

Great to prepare the night before and pack in lunches for the next day. If you slice about 1/2 inch thick you can serve as a pinwheels appetizer as well.

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What You Need:

• 1/4 C steel cut oats
• 1 1/2 C boiling water
• 1/4 C dried fruit (your favorite)

How to Make It:

1. Dump the oats into the thermos.
2. Pour the boiling water over the oats.
3. Place the lid on the thermos and seal tight.
4. Leave the thermos set overnight.
5. In the morning drain off any excess water.
6. Stir in the dried fruit.
7. Replace the lid and go.

Serves 1

You can use old fashioned oats or quick oats in this recipe but don’t try instant oats.  Add a little milk, white sugar, brown sugar or butter for a different taste.

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What You Need:

• 2 tsp canola oil
• 1 small onion, chopped fine
• 1 clove of garlic, crushed
• 1 (6 oz) can sliced mushrooms, drained
• 1 small green pepper, chopped fine
• 1 (15 oz) pkg. pepperoni slices, diced
• 1 c beef broth
• 2 (14 oz) cans diced tomatoes
• 1 tsp basil
• 1 tsp oregano

How to Make It:

1. Pour the oil into a soup pot and place over medium heat.
2. Add the onions and garlic.
3. Cook together stirring occasionally for 4 minutes.
4. Add in the mushrooms and green pepper.
5. Sprinkle the chopped pepperoni into the mix.
6. Continue cooking 5 minutes.
7. Pour the beef broth into the pot.
8. Add the diced tomatoes.
9. Stir in the basil and oregano.
10. Place the heat under the pot to low.
11. Cover and continue cooking 20 minutes or until completely heated through.

Serves 4

Place some shredded mozzarella cheese or grated parmesan cheese in a small container in the lunch box.  Use it to sprinkle over the top of the soup before eating.

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