Makes 10 (¼ cup) servings. Recipe is by Holly Clegg's "Eating Well to Fight Arthritis"  cookbook. 

1 large avocado, (about ⅔ cup mashed)

1½ cups shelled edamame, thawed

2 tablespoons lime juice

½ teaspoon minced garlic

½ cup salsa

3 tablespoons nonfat plain Greek yogurt

Salt and pepper to taste

1. In food processor, combine all ingredients, mixing until smooth.

2. Serve with fresh veggies or chips.

Nutritional information per serving: Calories 62, protein 4 g, carbohydrates 5 g, fat 3 g, calories from fat 47 percent, saturated fat 0 g, dietary fiber 2 g, total sugars 2 g, cholesterol 0 mg, sodium 50 mg. Diabetic exchanges: 1 vegetable, ½ fat


Wild Rice, Mango and Avocado Salad

Makes 6 (3/4-cup) servings. Recipe is by Holly Clegg.

1 (6-ounce) box wild rice

1 cup chopped mango

1 cup chopped avocado

¼ cup chopped green onion

Mint Vinaigrette (recipe follows)

1. Cook rice according to directions. Cool; transfer to large bowl. Add remaining ingredients and toss with Mint Vinaigrette (see recipe).

Mint Vinaigrette

2 tablespoons chopped fresh mint

2 tablespoons white wine vinegar

2 tablespoons lime juice

1 tablespoon olive oil

2 teaspoons sugar

Dash pepper

1. In small bowl, whisk together all ingredients.

Nutritional information per serving: calories 189, calories from fat 29 percent, fat 6 g, saturated fat 1 g, cholesterol 0 mg, sodium 7 mg, carbohydrates 30 g, dietary fiber 4 g, total sugars 6 g, protein 5 g. Dietary exchanges: 1½ starch, ½ fruit, 1 fat


Ahi Tuna Tacos with Wasabi Cream and Mango Avocado Salsa

Makes 2 (2 taco) servings. Recipe is by Holly Clegg from Too Hot in the Kitchen Cookbook.

1 teaspoon olive oil

10-12 ounces ahi tuna (1-inch thick)

2 teaspoons taco seasoning mix

4 (8-inch) flour tortillas

Wasabi Cream (recipe follows)

Avocado Mango Salsa (recipe follows)

1. In nonstick pan, heat olive oil until hot. Season tuna on both sides with taco seasoning and add to pan. Sear 1 minute per side or until tuna is cooked on the outside, but rare inside. Set aside.

2. Cover tortillas with damp paper towel and microwave 30 seconds. Fill tortillas with tuna, top with Wasabi Cream (see recipe) and Mango Avocado Salsa or salsa of choice.

Wasabi Cream

Makes ⅓ cup.

⅓ cup plain nonfat yogurt

1 teaspoon lime juice

⅛-¼ teaspoon wasabi, depending on taste

1. In small bowl, combine all ingredients.

Nutritional information per serving: (Taco and wasabi cream only) calories 445, calories from fat 10 percent, fat 5 g, saturated fat 1 g, cholesterol 65 mg, sodium 921 mg, carbohydrate 53 g, dietary fiber 4 g, sugars 4 g, protein 44 g. Dietary exchanges: 3½ starch, 5 very lean meat

Mango Avocado Salsa

Makes 1 cup.

⅓ cup chopped avocado

½ cup chopped mango

2 tablespoons chopped red onion

1 teaspoon chopped jarred jalapeno

1 tablespoon lime juice

1. In small bowl, combine all ingredients.

Nutritional information per ¼ cup serving: Calories 37, calories from fat 42 percent, fat 2 g, saturated fat 0 g, cholesterol 0 mg, sodium 18 mg, carbohydrate 6 g, dietary fiber 1 g, sugars 3 g, protein 0 g. Dietary exchanges: ½ fruit, ½ fat