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HEALTHY MEALS FOR MOMPAGE 1RECIPE CARDSpoached egg over grits1. Fill a high-sided skillet or a wide saucepan with3 inches of water. Bring to a boil over high heat.Stir in vinegar. Break egg into a small shallowbowl or cup. Reduce heat to a high simmer.Lower the bowl with the egg just to the edgeof the simmering water. Quickly empty the egginto the bubbling water. Use a spoon to keepegg white together, if needed. Simmer untilyolk is just set, about 4 minutes.Makes 12 teaspoons white vinegar1 large eggCreamy Calcium GritsSalt and freshly ground pepper2. Remove the poached egg with a slotted spoon,and drain it quickly on a paper towel. Place theegg over hot grits. Season with salt and freshlyground pepper, and serve immediately.creamy calcium gritsYou will find quick-cooking grits and old-fashioned stone-ground grits in most grocerystores. Stone-ground grits generally have more flavor.Makes 1 large serving2 cups skim or 1 percent milk cup old-fashioned or quickcooking grits cup low-fat cottage cheeseSalt and freshly ground pepper1. Bring milk to a boil over medium heat. Addgrits, reduce heat to low, stir, and cover. Cookold-fashioned grits 15 to 20 minutes or quickcooking grits about 5 minutes, until thick.2. Stir in the cottage cheese. Season with saltand pepper. Serve hot.low-fat granolaMost granola is packed with lots of fat and little nutrition. This version has goodnessin every bite. The recipe can be doubled.Makes 8 cups4 cups old-fashioned rolled oats1 cup toasted wheat germ cup flax seed1 teaspoons ground cinnamon1 teaspoons ground ginger1 cup unsalted sunflower seeds1 cup chopped walnuts5 tablespoons blackstrap molassesπ cup canola oilwww.marthastewart.comC 2000MARTHA STEWART LIVING OMNIMEDIA1. Heat oven to 300 degrees with rack in center.In a large mixing bowl, combine the oats, wheatgerm, flax seed, cinnamon, ginger, sunflowerseeds, and walnuts. Pour the molasses, oil,and π cup water over the mixture, and stir untilit is well coated. Spread evenly in two rimmedbaking sheets.2. Stirring every 20 minutes or so for even cooking,bake until dry and lightly browned, about 45 minutes.Let granola cool to room temperature, then storein an airtight container at room temperature for upto 1 month.

HEALTHY MEALS FOR MOMPAGE 2RECIPE CARDSvitamin c drinkThis recipe contains four of the fruits with the highest levels of vitamin C. Serve as a juicefrom the blender, or add dairy such as low-fat milk or yogurt to make a smoothie.Makes 4 cups12 ounces fresh strawberries, hulled1 cups freshly squeezedorange juice1 cup fresh blueberries1 ripe banana cup freshly squeezed lemon juiceSkim or 1 percent milk (optional,for a smoothie)1. Combine ingredients in blender, and purée untilairy and smooth, about 1 minute.2. Strain, if desired, through a sieve to removeall blueberry-peel pieces. Keep the fresh juicerefrigerated for up to 2 days; stir well beforepouring. (Alternatively, mixture may be frozenin ice-cube trays for up to 4 weeks. To make asmoothie, combine 2 cubes with π to cupmilk in the jar of a blender.) Serve cold.molasses wheat breadThere are many good recipes for healthy whole-wheat breads, but all yeast versions takeseveral hours to make. Freeze one loaf of this savory bread; use the other.Makes 2 loaves cup flax seedƒ cup canola oil, plus more for pans4 cups whole-wheat flour1 cup all-purpose flour2 teaspoons baking powder2 teaspoons baking soda1 teaspoons salt3 cups buttermilkƒ cup blackstrap molasses cup toasted wheat germ1. Grind the flax seed in a spice mill or a clean coffeegrinder until fine. Set aside. Heat oven to 375 degreeswith rack in center. Lightly grease two 9-by-4 -inchloaf pans with canola oil.2. In a large bowl, sift or whisk together the whole-wheatflour, all-purpose flour, baking powder, baking soda,and salt. Add the canola oil, buttermilk, andmolasses, and stir until well blended. Stir in thewheat germ and reserved flax seed. Divide batterevenly between the two prepared pans. Even out tops.3. Bake until a cake tester inserted in the middle comesout clean, about 45 minutes. Remove from oven, andtransfer to a cooling rack. The bread may be frozen,double-wrapped in plastic wrap, up to 3 weeks orrefrigerated up to 1 week.perfect hard boiled eggsHard-boiled eggs are a perfect snack. Make extra, and keep them in the refrigerator.They are good cubed in salads, sliced in sandwiches, and eaten whole with SeasonedSalt (recipe follows).Makes 1 dozen12 large eggs, room temperature1. Place eggs in large saucepan. Cover with coolwater by 1 inch. Slowly bring water to a boil overmedium heat; stir eggs occasionally. Removefrom heat and cover. Let sit 8 minutes.2. Transfer eggs to a colander; place under coolrunning water to stop the cooking. Eggs can bepeeled and served immediately. Remaining eggs,with shells on, may be refrigerated in an airtightcontainer up to 3 days.www.marthastewart.comC 2000MARTHA STEWART LIVING OMNIMEDIA

HEALTHY MEALS FOR MOMPAGE 3RECIPE CARDSedamameEdamame are young, tender soybean pods. They are available in Asian and gourmetgrocery stores. To eat edamame, strip peas from each pod with teeth, and discardempty pods.Makes 4 cupsSalt1 one-pound bag edamame1 teaspoon Seasoned SaltBring a large pot of salted water to a boil.Fill a bowl with water and ice; set aside. Addedamame to boiling water; cook until brightgreen and just tender, about 4 minutes. Transferedamame to the ice bath to stop the cooking.Let drain; pat dry. Toss with 1 teaspoon ofseasoned salt. Edamame will keep, refrigeratedin an airtight container, for up to 2 daysseasoned saltSeasoned salt adds flavor and texture without the high sodium content of salt alone.It will keep, in an airtight container, indefinitely.Makes cup cup coarse salt (or sea salt)2 tablespoons freshly ground pepperCombine all ingredients in a small bowl. Storeseasoned salt in an airtight container at roomtemperature.2 tablespoons dried dill2 tablespoons roughly ground fennelseedsavocado halves stuffed with tomato and fetaMakes 2 halves1 ripe avocado1 small ripe tomato, cut into -inch dice1 tablespoon crumbled feta cheese1 tablespoon freshly squeezedlemon juice1 teaspoon fresh chives, chopped2 teaspoons pumpkin seedsSalt and freshly ground pepperwww.marthastewart.comC 2000MARTHA STEWART LIVING OMNIMEDIAHalve the avocado lengthwise; remove the pit.Top with tomato and feta. Drizzle with lemonjuice, and garnish with chives and pumpkinseeds. Season with salt and pepper. Serve.

HEALTHY MEALS FOR MOMPAGE 4RECIPE CARDSlemon tuna avocado snack1. Halve the avocado lengthwise; remove pit. Scoopout 2 tablespoons of avocado from each half, andleave the shells with the remaining flesh intact.Makes 2 halves1 ripe avocadoZest and juice of 1 lemon1 teaspoon extra-virgin olive oil1 six-ounce can solid albacore tunain spring water1 tablespoon sunflower seedsSalt and freshly ground pepperFresh basil leaves for garnish(optional)2. Mash the 4 tablespoons avocado with lemonjuice and olive oil until smooth. Toss with thetuna, sunflower seeds, half the lemon zest, andsalt and pepper to taste. Fill halves with tunamixture, and garnish with remaining lemon zestand basil, if desired. Serve.avocado with pink grapefruit and limeMakes 2 halves1 ruby-red or pink grapefruit, peel andpith removed1 ripe avocado1 tablespoon freshly squeezedlime juice1 tablespoon fresh cilantro,roughly chopped1. Working over a bowl to catch the juices, usea paring knife to slice between the sectionsand membranes of the grapefruit; remove thesegments whole. As you remove each segment,place it in bowl with juice. Bowl may be plasticwrapped and refrigerated for up to 1 dayat this point.2. Halve the avocado lengthwise, and remove the pit.Arrange grapefruit segments in the center of eachavocado. Drizzle with the lime juice, and sprinklewith the cilantro. Season with salt. Serve.Saltbaked potato snackFor a quick meal, top baked potatoes with any of the following combinations: 1 tablespoonlow-fat yogurt or sour cream and 1 tablespoon tapenade; sea salt, freshly ground pepper,and 1 tablespoon sweet butter; cup cooked lentils, 1 tablespoon crumbled feta cheese,and a drizzling of olive oil; cup tofu, 1 tablespoon sliced scallions, 1 tablespoon light soysauce, and 1 tablespoon sesame seeds; or 4 steamed asparagus spears, cup cookedgreen peas, lemon zest, and a drizzling of extra-virgin olive oil.Makes 1 serving1 medium sweet potato orbaking potatoCoarse salt and freshly ground pepperwww.marthastewart.comC 2000MARTHA STEWART LIVING OMNIMEDIAHeat oven to 400 degrees. Prick potato in a fewspots with the tines of a fork. Bake until the tipof a knife slips easily into the potato, about 1 hour.Remove from oven; let cool just enough to touch.Split potato open with a paring knife; pinch endsgently to open. Season with salt and pepper. Serve.

HEALTHY MEALS FOR MOMPAGE 5RECIPE CARDSversatile red sauceThis sauce is delicious with pasta, couscous, or rice and beans. Freeze the sauce in singleserving airtight containers for up to two months.Makes 3 quarts3 tablespoons olive oil4 cloves garlic, minced2 onions, chopped medium2 small carrots, finely chopped2 yellow squash, halved lengthwise,cut into -inch pieces2 zucchini, halved lengthwise, cutinto -inch piecesSalt and freshly ground pepper1 tablespoons dried rosemary,chopped1. Place oil in a large stockpot. Add garlic andonion; sauté over medium heat until soft,about 6 minutes. Add carrots, squash, zucchini,salt and pepper to taste, rosemary, and thyme.Stirring occasionally, cook until vegetables aresoft, about 15 minutes.2. Transfer half the mixture to a bowl; set aside.Gently crush the plum tomatoes with your hands,and add them (with juice) to the pot. Simmer overmedium-low heat until sauce begins to thicken,about 1 hours. Add reserved squash mixture,and heat. Season with salt and pepper. Serve.1 tablespoon dried thyme4 twenty-eight-ounce cans peeledplum tomatoespenne with red sauceServes 14 ounces (1 cup) dried penne pastaSalt1 cup Versatile Red SauceFreshly ground pepperParmesan cheese shavings,for garnish1. Cook pasta in a large pot of boiling salted waterjust until al dente. Strain; reserve a small amountof cooking water in the pot.2. Return pasta to pot over low heat, add the redsauce, and toss. Season with salt and pepper.Transfer to a dinner plate; sprinkle with the cheese.Serve hot.couscous with spiced red sauce, chickpeas and almondsServes 1 cup instant couscousƒ cup Versatile Red SaucePinch of ground cinnamon teaspoon ground cumin cup canned chickpeas,rinsed and drained3 tablespoons golden raisins1 tablespoon almond sliversSalt and freshly ground pepperFresh flat-leaf parsley (optional)www.marthastewart.comC 2000MARTHA STEWART LIVING OMNIMEDIA1. Place couscous in a small bowl. Cover with 1 cupboiling water, then with plastic wrap; let sit 5 minutesto soften. Fluff couscous with a fork, and set it aside.2. Heat the sauce, cinnamon, and cumin in a saucepanover medium heat. Add the chickpeas, raisins, andalmonds, and heat until hot. Season with salt andpepper. Transfer the reserved couscous, and thenthe sauce, to a dinner plate. Garnish with parsley,if using, and serve.