• 1 lb. carrots, scrubbed
• 1 small parsnip, peeled and chopped
• 1 small onion, peeled and quartered
• 1 celery rib, cut into 2 inch pieces
• 3 cups vegetable stock
• 1/4 tsp. nutmeg
• 1/4 lb. spinach leaves, rinsed and tough stems discarded
• 1 cup cheese & garlic croutons

Combine first 5 ingredients in a heavy saucepan over high heat. Cover and bring to a boil. Reduce heat to low and simmer 30 minutes. Using a slotted spoon, transfer vegetables to a food processor or blender. Add a small amount of cooking liquid and purée vegetables. Return purée to saucepan with stock. Add nutmeg and salt and pepper to taste. Place spinach in a food processor or blender. Add 1 cup of soup to spinach and purée. Stir spinach purée into soup and serve hot with croutons.

Per serving: calories 138, fat 2.7g, 17% calories from fat, cholesterol 0mg, protein 4.3g, carbohydrates 26.0g, fiber 6.9g, sugar 8.4g, sodium 493mg, diet points 2.1.

The recommended wine is: Fumé Blanc.

• 4 whole wheat pitas, cut in half
• 1/4 cup fat-free mayonnaise
• 1/4 lb. shredded cheddar cheese
• 2 cups alfalfa sprouts
• 1 tomato, cut into thin wedges

Spread mayonnaise in pita breads. Stuff with next 3 ingredients and season with salt and pepper to taste.

Per serving: calories 316, fat 11.4g, 31% calories from fat, cholesterol 30mg, protein 15.7g, carbohydrates 41.0g, fiber 6.1g, sugar 2.7g, sodium 627mg, diet points 6.6.

• 1/4 cup orange juice
• 2 Tbs. lemon juice
• 2 tsp. orange zest
• 4 tart apples, cored and top half peeled
• 1/4 cup plus 3 Tbs. plain flour
• 1/2 cup brown sugar, firmly packed
• 1/4 tsp. ground cinnamon
• 1/8 tsp. salt
• 3 Tbs. unsalted butter, chilled
• 1/4 cup chopped nuts
• 2 Tbs. raisins
• foil

Preheat oven to 375°F. Combine orange juice, lemon juice, and orange zest in a bowl. Dip peeled half of apples into juice mixture. Combine flour, sugar, cinnamon and salt in a processor or mixing bowl. Cut in butter until mixture resembles coarse meal. Stir in nuts and raisins. Fill cored apples with half the sugar mixture. Arrange apples upright in a buttered baking dish. Pour remaining juice mixture into dish. Sprinkle with remaining sugar mixture. Cover with foil and bake 35 minutes. Remove foil and bake further 10 minutes until tops are golden and apples are tender.

Per serving: calories 401, fat 13.7g, 29% calories from fat, cholesterol 23mg, protein 3.7g, carbohydrates 71.2g, fiber 5.5g, sugar 54.8g, sodium 33mg, diet points 8.6.