• 2-1/2 cups natural peanut butter
• 2 cups honey
• 2-1/4 cups protein powder
• 3 cups uncooked oatmeal >li>1/2 cup chopped walnuts
• 1/2 cup raisins
• 1/4 cup wheat bran

Warm the peanut butter and honey to a smooth consistency. Heat both ingredients for 70 to 90 seconds.

Mix and stir together all remaining dry ingredients.

Pour the peanut-butter mixture and stir until completely combined.

Spread uniformly into a brownie pan. Slice into 12 to 16 pieces, and then wrap each piece in plastic wrap.

Nutritional information: 200 calories per bar 9 grams fat 3 to 4 grams fiber 15 grams protein 26 grams carbohydrates.

• 1 1/2 cup of firmly packed brown sugar (best with dark brown sugar)
• 1 cup of creamy or chunky peanut butter
• 3/4 cup of margarine or butter
• 1/3 cup of water
• 1 egg or equal amount of egg substitute
• 1 tsp vanilla
• 3 cups of Quaker oats
• 1 1/2 cup of flour
• 1/2 tsp of baking soda
• 1 1/2 cup of semi-sweet chocolate pieces
• 4 tsp of vegetable shortening
• 1/3 cup of chopped peanuts

Preheat the oven at 350 degrees.

Beat brown sugar, peanut butter and margarine or butter until fluffy then blend in water, egg or egg substitute and vanilla, combined oats, flour and the baking soda. Mix well.

Cover and chill mixture for 1 hour.

Shape dough into 1-inch balls and place on ungreased cookie sheet. Press into 1/4 inch thick circles. Bake 8 to 10 minutes or until edges are golden brown.

Melt chocolate pieces and stir in vegetable shortening mixing until smooth. Top each cookie with 1/2 tsp. of melted chocolate. Sprinkle top with chopped peanuts and serve warm.

• 1 pound fresh mushrooms
• 7 to 8 ounces crabmeat (canned or fresh picked) 4 green onions, thinly sliced
• 1/4 teaspoon dried thyme
• 1/4 teaspoon dried oregano
• 1/4 teaspoon ground savory
• ground black pepper to taste
• 1/4 cup grated Parmesan cheese
• 1/3 cup no-sugar mayonnaise
• 3 tablespoons grated Parmesan cheese
• 1/4 teaspoon paprika

Preheat the oven to 350°F.

Combine rinsed crabmeat, green onions, herbs, and pepper. Mix in mayonnaise and 1/4 cup Parmesan cheese until well combined. Refrigerate filling.

Wipe the mushrooms and remove stems, gills and stems. Fill the mushroom caps with rounded teaspoonfuls of filling, and place in an ungreased shallow baking dish. Sprinkle the tops with Parmesan and paprika and bake for 15 minutes. Serve immediately after oven.

Serves 6. With approximately 5 carbs per serving.

• 1 cup fresh cranberries, cut in half
• 3 medium apples (cored, peeled, diced)
• 1/4 cup brown sugar
• 1 teaspoon cinnamon
• non-stick cooking spray

Topping

• 1/2 cup all purpose flour
• 1/4 cup brown sugar, packed
• 1/2 cup white sugar
• 3 tablespoons unsalted butter

Yield: 8 portions
Serving size: 1/2 cup

Preheat oven to 375º F.

Combine cranberries, apples, 1/4 cup brown sugar and cinnamon in a large bowl.

Spray a 13” x 9” baking dish with nonstick cooking spray and pour in cranberry mixture.

Combine flour, brown sugar and white sugar in a medium bowl. Add butter and cut into flour mixture with a pastry blender or by hand. Mix well to make course crumbs. Sprinkle topping on cranberry mixture and bake 50 minutes or until topping is golden brown.

Nutrients per serving: Calories: 220, Protein: 1 g, Carbohydrate: 45 g, Fat: 5 g, Cholesterol: 12 mg, Sodium: 7 mg, Potassium: 114 mg, Phosphorus: 17 mg, Calcium: 20 mg, Fiber: 1.6 g

• 1 egg white, slightly beaten
• 1 teaspoon curry powder
• 1 teaspoon cumin
• 1/2 teaspoon salt
• 1 teaspoon sugar
• 2 cups walnut halves

Preheat oven to 350 degrees.

Mix all egg whites with spices while stirring in the walnuts. Coat thoroughly.

Spread on a nonstick baking sheet. Bake for 15 to 18 minutes or until dry and crisp. Cool completely before serving. Store in an airtight container.

Yields 8 servings with 220 calories: 4 gram Carbohydrate, 6 grams Protein, 20 grams Fat.