HEALTHY SWEETS FOR VALENTINE'S DAY HOLIDAY GUESTS
from the American Institute for Cancer Research

Candy, especially chocolates, is a traditional Valentine's Day dessert. But how can you present your loved ones with tasty morsels that enhance, not undermine, their health?

The secret is to offer sweets that are low in fat and rich in health-protective ingredients. But remember, portion size is just as important, even for low-fat sweets, since calories from the sugar in most sweets mount up quickly.

Fruit truffles make a great Valentine treat. In a food processor or blender, grind 1/3 cup blanched almonds that have been lightly toasted. Transfer the ground nuts to a bowl and then process several types of dried fruit, like pitted prunes and apricots – a total of 1 cup – until finely chopped. Pulse in the zest of 1 lemon, 2 tablespoons of the ground nuts, 1 tablespoon orange juice, 1 tablespoon honey and ¼ teaspoon cinnamon. With wet hands, roll the fruit paste into 1-inch balls, then coat well with the remaining ground almonds. Set on waxed paper to dry and place in candy cups to serve.

A flavorful sauce offers a perfect finishing touch to low-fat Valentine desserts like angel food cake, Pavlova, fruit compotes and poached pears or oranges. Since chocolate is a favorite on this holiday, make a chocolate sauce by combining 2 ¼ cups unsweetened cocoa, 1 ½ cups marshmallow crème, 1 ½ cups low-fat milk, 1 cup sugar and ¾ cup espresso or double-strength coffee. Cook, stirring, over medium-low heat until mixture is smooth. Remove from heat and add 1 tablespoon vanilla. Serve warm as a topping or as a "fondue" for dipping pieces of fresh fruit or cubes of angel food cake.

To capitalize on the traditions of Valentine's Day, make a dessert using both red fruit and chocolate.

Fruit-Filled Chocolate Meringues

In mixing bowl, beat egg whites with cream of tartar, vanilla and salt until soft peaks form (tips of peaks will curl over when beaters are removed).

Beat in sugar a little at a time until stiff peaks form (peaks will remain upright when beaters are removed). Sprinkle cocoa over top and fold in gently.

Drop meringue by ¼ cup portions onto parchment paper that has been lightly coated with cooking spray. Indent center of each with back of tablespoon.

Bake 45 minutes or until dry to touch. Remove and cool. When completely cooled, store in an air-tight container to prevent meringues from becoming soggy before serving time.

Just prior to serving, fill center of each meringue with mixture of fruit so berries mound slightly. Lightly dust fruit with sugar to garnish. If confectioners sugar is used, sift lightly over berries using a small strainer and spoon to move sugar through strainer. This technique achieves light dusting desired.

Makes 6 meringues, each containing 89 calories and less than 1 gram of fat.

AMAZING MEATLOAF
from the American Institute for Cancer Research

In the chill of deep winter, warm and hearty foods like meat loaf fill the dual roles of providing comfort and nutrition. While today's meat loaf is often leaner and spunkier than traditional versions, it delivers the same feel-good comfort we've loved for years.

For a healthy take on an old-fashioned recipe, mix extra lean ground beef with rolled oats, minced onion, chopped fresh parsley, fat-free egg substitute, salt and some of your favorite low-fat, tomato-based pasta sauce. Place in a loaf pan and brush with more sauce before baking.

Using more of a variety of vegetables and less meat can also make a sensational meat loaf that meets the proportions of a cancer-protective diet calling for two-thirds (or more) vegetables and one-third (or less) meat. Sauté sliced green onion, finely chopped red and/or yellow sweet pepper, and finely chopped carrot until tender. Then mix the vegetables with extra lean ground beef, egg whites, crushed saltines, fat-free milk, some bottled chili sauce, basil and black pepper. Bake half way, then top with a glaze made from chili sauce, brown sugar and vinegar, and finish baking.

Add some ethnic flavors to your meat loaf. Try Italian-style meat loaf by adding to your usual recipe basil-flavored breadcrumbs, diced sun-dried tomato halves and chopped fresh rosemary. A Mexican-inspired meat loaf features finely chopped celery, onion, carrot, minced garlic and sweet bell peppers, both red and green. Lightly sauté vegetables until tender, then combine with beaten eggs, fine dry bread crumbs, salsa, chili powder, cumin, nutmeg, salt and black pepper. Add a combination of extra-lean ground beef and ground turkey and bake in a loaf pan. Top individual servings with salsa, if desired.

Cooked brown rice adds a nutty flavor to meat loaf made with extra-lean ground beef, diced green apple, finely chopped onion, tomato sauce, beaten eggs, minced garlic, Italian seasoned bread crumbs, chili powder, caraway seed, ground cumin and dried oregano leaves, nutmeg and pepper. Bake until browned, then melt a bit of grated cheddar cheese on top.

Southwest Meat Loaf with Spinach

Spread chili sauce or ketchup over top and continue baking until juices run clear when meat loaf is pierced with a knife or internal temperature registers 165 degrees.

Remove from oven and let meat loaf sit at least 15 minutes before serving. Or, cool completely in the pan, refrigerate until ready to serve, then cut into slices and reheat briefly in microwave before serving.

Makes 8 servings, each containing 172 calories and 5 grams of fat.

_{Copyright © 2001 Ann Hall Every}