Put the flat bread spread with the toppings on an oven tray and use the "top brown" setting. It's ready when the cheese bubbles -- three to five minutes.

Cubed potatoes are sautéed with onions and lima beans and seasoned with parsley and paprika.

Keep this on hand for a quick meal, or prepare in batches to give as gifts.

Drain and rinse beans and put into blender. Drain tomatoes and add to blender. Add cumin, chili powder and cilantro. Blend to desired consistency. Refrigerate until ready to serve with baked corn chips or toasted whole-wheat pita triangles.

Bananas that are getting past ripe work perfectly in smoothies. Peel them, wrap them in plastic, and freeze them.

Applesauce adds moistness without fat. A non-nutritive sweetener also cuts the calories.

Each serving contains about 202 calories, 10 grams protein, 4 grams fat (18 percent calories from fat), 4 mg cholesterol, 33 grams carbohydrate, 4 grams fiber, and 551 mg sodium.

Ciabatta, the Italian flat bread popular in panini (toasted sandwiches), makes a handy pizza base. You can reduce the carbs and calories slightly by pulling out some of the soft interior.

In a large pot, heat oil over medium-high heat. Add onion, carrots, celery, garlic and pot herbs.

Toss wheat cereal and cashews with raisins, dried blueberries, dried cranberries, or chopped dried apricots.