Put the flat bread spread with the toppings on a toaster oven tray and use the "top brown" setting. It's ready when the cheese bubbles, in 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.

Process the beans and spices in a blender, then 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 g protein, 4 g fat (18 percent calories from fat), 4 mg cholesterol, 33 g carbohydrates, 4 g fiber, and 551 mg sodium.

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

A 1/2-cup serving of the basic sauce contains approximately 71 calories, 3 g protein, 2 g fat, and 12 g carbohydrates.

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