• 10 ounces frozen spinach, thawed and drained
• 1/2 cup scallions, finely chopped
• 1/2 cup cottage cheese
• 1 Tbs. unsalted butter
• 1 cup milk
• 1/2 cup buttermilk baking mix, or pancake mix
• 3 eggs
• 1 tsp. lemon juice
• 1/4 tsp. nutmeg
• 3 Tbs. grated Parmesan cheese

Preheat oven to 350°F. Layer spinach, scallions, and cottage cheese in a greased 9 inch or 10 inch pie plate or baking dish. Combine remaining ingredients in a food processor or blender. Season with salt and pepper to taste. Blend until smooth and pour mixture over layers. Bake 35-40 minutes, or until a knife inserted in center comes out clean.

This recipe serves 4 people. Due to the nature of this recipe, it adjusts the number of servings in multiples of 4 only.

Per serving: calories 246, fat 13.0g, 47% calories from fat, cholesterol 163mg, protein 14.8g, carbohydrates 18.5g, fiber 3.2g, sugar 5.5g, sodium 504mg, diet points 5.9.

The recommended wines are: Chablis, Zinfandel, or Sauvignon Blanc.

• 1 lb. european or garden salad
• 1 large green bell pepper, seeded and cut into thin strips
• 1 cup cherry tomatoes
• 1/2 cup fat-free creamy cucumber dressing
• 1 cup cool herb croutons

Combine all ingredients in a salad bowl and toss.

Per serving: calories 127, fat 2.2g, 16% calories from fat, cholesterol 0mg, protein 3.5g, carbohydrates 23.9g, fiber 4.4g, sugar 8.4g, sodium 437mg, diet points 2.3.

• 1 Tbs. unsalted butter
• 1 lb. red bell peppers, seeded and chopped
• 1 small leek, white part only, split lengthwise, rinsed, dried and chopped
• 1 Tbs. fresh dill, minced
• 1 cup onion, chopped
• 4 cups vegetable stock
• 1/2 cup lowfat ricotta cheese
• 1 Tbs. port wine (optional)
• 1/8 tsp. white pepper
• 1 cup cool herb croutons

Melt butter in a heavy non-reactive saucepan over medium low heat. Sauté bell peppers, leek, dill and onion 6-7 minutes, stirring frequently until vegetables are softened. Add stock and simmer 20 minutes, stirring occasionally. Remove from heat and set aside 10 minutes to cool slightly. Purée mixture (in batches if necessary) in a food processor or blender. Add ricotta cheese and wine to last batch processed. Season with white pepper and salt to taste. Return soup to saucepan over medium low heat, stirring frequently until hot. Do not boil. Serve with croutons.

Per serving: calories 180, fat 8.1g, 39% calories from fat, cholesterol 18mg, protein 6.7g, carbohydrates 21.9g, fiber 3.0g, sugar 8.2g, sodium 442mg, diet points 4.2.

The recommended wines are: Fumé Blanc, Chianti, or Chenin Blanc.

• 1 cup vanilla yogurt
• 1/2 cup sweetened flaked coconut (optional)
• 1/4 lb. pineapple chunks, drained
• 2 large navel oranges, peeled and thinly sliced
• 2 ripe firm bananas, peeled and thinly sliced

Combine all ingredients in a mixing bowl and toss. Chill before serving.

Per serving: calories 199, fat 1.3g, 5% calories from fat, cholesterol 3mg, protein 5.1g, carbohydrates 48.2g, fiber 7.7g, sugar 38.3g, sodium 42mg, diet points 3.1.