Directions 1. On four slices of bread, layer the turkey, sauerkraut, cheese, and salad dressing. Top with remaining bread.

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1 Thousand Island Yogurt Dressing Recipe courtesy of Alton Brown Food Network Yield: 2 cups 1 cup plain yogurt 2 tablespoons vegetable oil 2 tablespoons tomato sauce 2 teaspoons lemon juice 2 teaspoons mustard powder 2 teaspoons sugar 1 teaspoon salt 1/2 teaspoon ground black pepper 1/2 cup finely chopped onion 1 tablespoon sweet relish 1 tablespoon finely chopped green olives 1 jalapeno, finely chopped In a bowl combine yogurt, vegetable oil, tomato sauce, lemon juice, mustard powder, sugar, salt, and pepper. Whisk together until blended. Add onion, sweet relish, olives, and jalapeno and whisk to combine evenly. Chill 1 hour. Turkey Reuben Sandwich Recipe Yield: 1 sandwich 2 slices rye bread 2 oz thinly sliced deli turkey 1/8 cup sauerkraut, rinsed and drained 1 slices reduced-fat Swiss cheese 1 TB Thousand Island Yogurt dressing Butter-flavored nonstick cooking spray 1. On four slices of bread, layer the turkey, sauerkraut, cheese, and salad dressing. Top with remaining bread. 2. Spritz both sides of sandwiches with butter-flavored nonstick cooking spray. 3. In a large, nonstick skillet, brown sandwich on both sides over medium heat until cheese is melted. Per sandwiches; calories: 310; fat: 8g, cholesterol: 35mg, carbs: 39g, fiber: 5g, protein: 22g.

2 Fat Free Ranch Dressing Yield: 2 cups 2 cups fat free yogurt 1 tablespoon Dijon mustard 1 envelope Hidden Valley Ranch Dressing Mix Mix the ingredients together and chill. Serving Size: 2 TB Calories: 20; Fat: 0 g; Cholesterol: 0 mg; Sodium: 178 mg; Carb: 3 g; Fiber: 0 g; Protein: 1 g Classic Tzatziki Taken from: Cooking Light Magazine A traditional Greek dip and gyro condiment, this tzatziki recipe also makes a tasty topping for sandwiches and even hamburgers. Serve with pita wedges or crudités. Yield: 14 servings (serving size: 2 tablespoons) 1 cup grated, seeded cucumber 1/8 tsp salt 1 cup plain fat free yogurt 1 TB chopped fresh mint 2 tsp chopped fresh dill 2 tsp lemon juice 2 garlic cloves, minced 1/4 tsp salt Preparation Place cucumber on several layers of paper towels; sprinkle with 1/8 teaspoon salt. Let stand 30 minutes. Combine cucumber, yogurt, and remaining ingredients, stirring until well blended. Refrigerate at least 1 hour before serving. Per 2 TB: Calories: 9; Fat: 0 g; Cholesterol: 0 mg; Sodium: 72 mg; Carb: 2 g; Fiber: 0 g; Protein: 1 g

3 Peanut Butter and Banana Kefir Smoothie ½ c plain low fat kefir ¼ cup instant oatmeal 1 tbsp peanut butter ½ banana 1 tbsp cocoa powder (optional for flavoring) 1. Soak the oatmeal in kefir for a few minutes, or until the oatmeal softens. 2. Mix it together with the other ingredients in a blender. 3. Blend in 5-8 iced cubes depending on how you like your smoothie. May add more kefir or splash of milk if too thick. Calories: 300; Fat: 12 g; Saturated Fat: 2 g; Cholesterol: 0.5 mg; Sodium: 266 mg; Carb: 47 g; Fiber: 11 g; Protein: 13 g Strawberry Kiwi Kefir Smoothie 1 kiwi, peeled 1/2 cup strawberries, tops removed 1 cup low fat kefir 1/8 tsp pure vanilla extract In a blender, combine all ingredients and blend until smooth Calories: 285; Fat: 2 g; Cholesterol: 10 mg; Sodium: 125 mg; Carb: 40 g; Fiber: 10 g; Protein: 13 g

4 Super Kefir Smoothie 1 cup low fat kefir 1 cup berries (blackberries, raspberries or strawberries) 4 oz low fat flavored yogurt ¼ cup orange juice ¼ pomegranate juice 2 oz firm, silken tofu ½ tsp pure vanilla extract Combine all ingredients in a blender and blend until smooth Calories: 350; Fat: 6 g; Saturated Fat: 3 g; Cholesterol: 5 mg; Sodium: 267 mg; Carb: 66 g; Fiber: 11 g; Protein: 26 g Pineapple Buttermilk Smoothie 1 ½ cups pineapple, canned and packed in juice 1 cup low fat buttermilk ½ tsp pure vanilla extract In a blender, combine all ingredients and blend until smooth. Calories: 216; Fat: 2 g; Cholesterol: 10 mg; Sodium: 260 mg; Carb: 41 g; Fiber: 3 g; Protein: 9 g

5 Tropical Cereal 1 TB shredded coconut ½ cup low fat yogurt 1 cup probiotic cereal ½ cup fresh or canned pineapple (drained) 2 TB dried mango Preheat oven to 200 degrees F. Spread coconut on a piece of aluminum foil and bake for 2 minutes. Combine yogurt, cereal and fruit. Top with toasted coconut. Calories: 365; Fat: 4 g; Saturated: 2.5 g; Cholesterol: 10 mg; Sodium: 75 mg; Carb: 80 g; Fiber: 6 g; Protein: 9 g Fruit and Cottage Cheese Pita ½ cup (4 oz) probiotic low fat cottage cheese ½ cup fresh strawberries or raspberries 1 (6 inch) whole wheat pita Combine cottage cheese and fruit; spoon into pita. May drizzle a little honey over top if desired. Calories: 285; Fat: 3 g; Cholesterol: 5 mg; Sodium: 800 mg; Carb: 46 g; Fiber: 9 g; Protein: 17 g

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