Gold medal creations.

When it comes to food, three simple steps lead to energy, endurance, and that general feeling of well-being. You need to

Balance the calories from fats, carbohydrates, and proteins. The Vegetarian Food Guide Pyramid(*) displays a healthful, balanced diet through its broad base of breads, cereals, and grains, with fruits and vegetables in abundance and fewer servings of dairy and protein foods.

Eat in moderation. Read food labels to know what a serving size is. Marketers are teaching us that muffins, for example, are enormous--way beyond the recommended size of two inches in diameter for a serving. Usual serving sizes are around one-half cup of cooked food. Most of us do not need seconds; we can learn to eat slower and enjoy the "firsts."

Choose a variety of foods from each of the pyramid food groups. God gave us so many different foods in each group. Add new tastes, textures, aromas, shapes, and colors to your meals by including many new and different foods in the shopping basket. The variety not only adds to the enjoyment of meals but also assures a variety of nutrients in your diet. Each of these recipes has been supplied by a graduate student in nutrition at Loma Linda University.

Three-Pepper Pasta Salad

1 8-ounce package pasta, uncooked (macaroni, bow-tie, shell, or your favorite type) 1 cup sweet red pepper, chopped 1 cup sweet yellow pepper, cut into 1" x 1/4" strips 1 cup green pepper, chopped 1 1/2 cups fresh tomatoes, diced 3 T. fresh basil, chopped 2 T. fresh parsley, chopped 2 cloves garlic, minced 1/2 cup fat-free mozzarella cheese, grated 1/3 cup fresh lemon juice 1 2 1/4-ounce can sliced olives 1/2 t. salt 2 T. olive oil Fresh parsley or basil for garnish

Cook pasta according to package directions, drain, and rinse with cold water. Set aside. Chop peppers. tomatoes, basil, parsley, and garlic. Grate cheese. Squeeze lemon juice. Combine all ingredients in a large bowl and mix well. Chill until ready to be served. Garnish with fresh herbs. Yield: 8 one cup servings. Calories per serving: 130; protein: 4.4 grams; fat: 6.4 grams; fiber: 1.8 grams.

Cheree Dunbar

Low-Fat Coleslaw 

1 cup red cabbage, shredded 2 cups green cabbage, shredded 2 T. red onion, chopped 1/4 cup seedless raisins (optional) 1/4 cup plain nonfat yogurt 2 T. lemon juice 1 T. light mayonnaise 1/2 t. sugar 1/4 t. salt 1/8 t. garlic powder

Thoroughly mix the cabbage, chopped onions, and raisins (if used) together in a bowl. In a separate bowl, mix the yogurt, lemon juice, mayonnaise, sugar, salt, and garlic powder. Combine all the ingredients, and mix thoroughly. Chill coleslaw, covered, two to three hours. Yield: 3 one-cup servings. Calories: 90; protein: 2.7 grams; fat: 1.6 grams; fiber: 2.6 grams.

David Hall

Mediterranean Spinach and Garbanzos

1 10-ounce package frozen spinach, thawed 1/2 cup toasted pine nuts 1 large onion, chopped 1 large clove garlic, minced 1 T. olive oil 1 15.5-ounce can garbanzo beans 1 cup raisins 1/4 t. nutmeg Salt to taste cup plain nonfat yogurt (optional)

Thaw spinach. Toast pine nuts in a nonstick pan over medium heat. Stir constantly, until browned on both sides. Remove from pan immediately to prevent burning and set aside. In a large skillet, saute onion and garlic in oil until onion begins to soften. Transfer onion mixture to food processor or blender; add spinach and puree until smooth (add water if necessary to facilitate blending). Return to skillet. Add garbanzo beans, raisins, pine nuts, and seasonings. Saute until heated through. Stir in yogurt (if desired). Yield: 8 half-cup servings. Calories per serving: 150; protein: 5 grams; fat: 6 grams; cholesterol: .1 milligrams; fiber: 4 grams.

Arlene Johns

Tofu Spinach Dip

1 9-ounce package soft tofu 2 T. lemon juice 1/4 cup reduced-calorie mayonnaise 1 cup water 1 10-ounce package frozen chopped spinach, thawed and drained well 1 4-serving package dried vegetable soup mix 1/4 t. garlic powder 1/4 cup green onion, chopped

In a blender, combine tofu, lemon juice, mayonnaise, and water. Blend until smooth. Spoon into a medium bowl. Add remaining ingredients; mix well. Chill overnight to blend flavors. Serve cold with vegetable dippers. Yield: 12 quarter-cup servings. Calories per serving: 52; protein: 4.0 grams; fat: 3.2 grams; cholesterol: 2.0 milligrams.

Glendy Liu

Red and Yellow Pepper Omelet

1 t. olive oil 1 sweet red pepper, thinly sliced 1 yellow pepper, thinly sliced Nonstick cooking spray 4 egg whites 1 T. fresh basil (or 1/2 t. dried basil) 2 t. Parmesan cheese, grated 4 corn tortillas 1/4 cup salsa

Warm the oil over medium-high heat using a nonstick frying pan. Add the red and yellow peppers, stirring frequently until the peppers are tender--about 4 to 5 minutes. Keep warm over low heat. Whisk egg whites and basil together in a small bowl. Coat a small nonstick frying pan with nonstick spray. Warm the pan over medium-high heat for about one minute. Add half the egg mixture, swirling the pan so the egg mixture evenly coats the bottom of the pan. Cook until the eggs are set--about 30 seconds. Carefully loosen and flip; cook the other side about one minute, or until firm. Sprinkle half the peppers over the eggs. Fold to enclose the filling. Transfer to a plate. Sprinkle with one teaspoon Parmesan cheese. Serve the omelet with salsa and corn tortillas. Yield: 2 servings. Calories per serving: 237; protein: 13.0 grams; fat: 4.7 grams.

Krisadee Phenjati

Vegetable Lasagna

1 medium onion, chopped 4 cloves garlic, crushed 1/8 cup water 1 cup fresh mushrooms, chopped 2 T. fresh parsley, chopped 1 t. Italian seasoning mix 1 16-ounce can whole tomatoes, undrained 1 15-ounce can tomato sauce 2 8 ounce cans tomato paste 1 8 ounce package spinach lasagna noodles (8 noodles) 1 pint fat-free cottage cheese 1/4 cup Parmesan cheese, grated 1 T. fresh parsley, chopped 1 1/2 t. dried oregano leaves 1 10-ounce package frozen spinach, thawed and drained 3 cups fresh zucchini, sliced 1 1/2 cups nonfat mozzarella cheese, shredded

Make sauce in large saucepan by browning onions and garlic in water. Add mushrooms, 1 T. parsley and Italian seasoning. Add tomatoes, tomato sauce, and tomato paste; break up tomatoes. Heat to boiling, stirring occasionally; reduce heat, and simmer uncovered about 20-25 minutes or until thickened. Heat oven to 350[degrees] F. Cook noodles as directed on package; drain. Mix cottage cheese, Parmesan cheese, parsley, oregano, and spinach in a separate bowl. Spread one cup of sauce mixture in ungreased rectangular baking dish (13" x 9" x 2"). Top with four noodles. Spread the cottage cheese-spinach mixture over the noodles. Layer zucchini slices over the spinach. Spread 1 1/2 cups of sauce mixture over zucchini. Top with four noodles. Spread two cups of sauce mixture. Sprinkle nonfat mozzarella cheese over the top. Cover and bake 25 minutes. Uncover and bake 10 minutes or longer, until hot and bubbly. Let stand 15 minutes before cutting. Yield: 10 servings; calories per serving: 225; protein: 17 grams; fat: 5 grams; fiber: 5 grams; cholesterol: 34 milligrams.

Aimee Stears

For a quick, easy, and foul-fat alternative to french fries, try the following recipe

Rosemary Potatoes

2 six-ounce baking potatoes 3 T. water 1 T. commercial oil-free Italian dressing 1 t. dried whole rosemary, crushed 1/4 t. paprika 

Cut potatoes in half lengthwise. Slice each half into four wedges. Combine water and remaining ingredients in a medium bowl. Add potato wedges and toss to coat. Place potato wedges on an 11" x 7" x 2" baking sheet lined with aluminum foil. Bake at 440 [degrees] F for 25 minutes or until wedges are tender. Yield: 4 servings. Calories per serving: 24; protein: .7 grams; fat: .7 grams; cholesterol: 0 milligrams.

Kathleen Judge

(*) For information on ordering a Vegetarian Food Guide Pyramid poster or refrigerator magnet, call the Health Connection toll-free, 800 548-8700.

Georgia E. Hodgkin, Ed. D., R D., is an associate professor in the Department of Nutrition and Dietetics in the School Allied Health Professions at Loma Linda University, Loma Linda, California.