Heather Vines answers:

Cereals,oatmeal,salads,fish
fish oil pills are suppose to be helpfull
no fried foods or fatty ones
low amt of eggs

Heather Vines answers:

I put the link down at the bottom but all you have to do is go to your Yahoo home page , look on the right for Shine Foods and click,then scroll through for recipes they have listed.

Heather Vines answers:

Get a healthy meal on the table in no time with these quick and easy dinner recipes.
Does your hectic schedule leave you feeling that take-out is your only option? Using a few choice convenience items, such as canned broths, tomatoes and beans, you can make any of these 25 healthy dinner recipes in 20 minutes or less—without reaching for the phone. Keeping your refrigerator, freezer and pantry well-stocked with the basics also helps you whip up quick, satisfying meals . Get started with these ultra-quick recipes and tips and get dinner on the table fast tonight!
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Fettuccine with Shiitake Mushrooms & Basil
4 servings, 1 1/2 cups each Active Time: 10 minutes Total Time: 20 minutes

Ingredients

* 2 tablespoons extra-virgin olive oil
* 3 cloves garlic, minced
* 2 ounces shiitake mushrooms, stemmed and sliced (1 1/2 cups)
* 2 teaspoons freshly grated lemon zest
* 2 tablespoons lemon juice, juice
* 1/4 teaspoon salt, or to taste
* Freshly ground pepper, to taste
* 8 ounces whole-wheat fettuccine, or spaghetti (see Ingredient note)
* 1/2 cup freshly grated Parmesan cheese, (1 ounce)
* 1/2 cup chopped fresh basil, divided

Preparation

1. Bring a large pot of lightly salted water to a boil for cooking pasta.
2. Heat oil in large nonstick skillet over low heat. Add garlic and cook, stirring, until fragrant but not browned, about 1 minute. Add mushrooms and increase heat to medium-high; cook, stirring occasionally, until tender and lightly browned, 4 to 5 minutes. Stir in lemon zest, lemon juice, salt and pepper. Remove from the heat.
3. Meanwhile, cook pasta, stirring occasionally, until just tender, 9 to 11 minutes or according to package directions. Drain, reserving 1/2 cup cooking liquid.
4. Add the pasta, the reserved cooking liquid, Parmesan and 1/4 cup basil to the mushrooms in the skillet; toss to coat well. Serve immediately, garnished with remaining basil.

Tips & Notes

* Ingredient Note: Whole-wheat pastas are higher in fiber than white pastas. They can be found in health-food stores and some large supermarkets.

Nutrition
Per serving: 311 calories; 11 g fat (3 g sat, 6 g mono); 9 mg cholesterol; 44 g carbohydrates; 13 g protein; 8 g fiber; 307 mg sodium; 125 mg potassium.
Nutrition Bonus: Fiber (28% daily value), Calcium (14% dv).
2 1/2 Carbohydrate Serving
Exchanges: 21/2 starch, 1 lean meat, 1 fat
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Crab Cake Burgers
These burgers have a true crab flavor that isn’t masked by fillers or strong seasoning. Serve on a bun with tartar sauce or with a lemon-juice-dressed salad of greens, sprouts and sliced peaches. This recipe works best with convenient pasteurized crabmeat, usually found in the refrigerated case near the fish counter. If you prefer lump crabmeat, cut it into small, uniform pieces.
6 servings Active Time: 20 minutes Total Time: 20 minutes

Ingredients

* 1 pound crabmeat
* 1 egg, lightly beaten
* 1/2 cup panko breadcrumbs, (see Note)
* 1/4 cup light mayonnaise
* 2 tablespoons minced chives
* 1 tablespoon Dijon mustard
* 1 tablespoon lemon juice
* 1 teaspoon celery seed
* 1 teaspoon onion powder
* 1/4 teaspoon freshly ground pepper
* 4 dashes hot sauce, such as
* 1 tablespoon extra-virgin olive oil
* 2 teaspoons unsalted butter

Preparation

1. Mix crab, egg, breadcrumbs, mayonnaise, chives, mustard, lemon juice, celery seed, onion powder, pepper and hot sauce in a large bowl. Form into 6 patties.
2. Heat oil and butter in a large nonstick skillet over medium heat until the butter stops foaming. Cook the patties until golden brown, about 4 minutes per side.

Tips & Notes

* Note: Panko breadcrumbs, also known as Japanese breadcrumbs or bread flakes, are coarser in texture than other dried breadcrumbs. They produce a crispy crust and are less likely to become soggy than finely ground breadcrumbs. Look for panko in the Asian food section of large supermarkets and in specialty Asian markets.

Nutrition
Per serving: 163 calories; 8 g fat (2 g sat, 3 g mono); 86 mg cholesterol; 6 g carbohydrates; 16 g protein; 0 g fiber; 350 mg sodium; 310 mg potassium.
Nutrition Bonus: Selenium (44% daily value), Zinc (20% dv), Vitamin C (15% dv).
1/2 Carbohydrate Serving
Exchanges: 1/2 starch, 2 very lean meat, 1 fat (mono)
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Heather Vines answers:

Here’s 2. Really simple and very good! Just add a salad if you like. Add a veggie- something from the frozen aisle can just be prepared in the microwave. And make sure you clean up the kitchen- your mom will certainly appreciate that! I think it’s great that you and your brother are fixing dinner!

Soup-erb Chicken Casserole
from Campbell’s Kitchen

1 can (10 3/4 oz.) Campbell’s(R) Condensed Cream of Broccoli Soup (Regular or 98% Fat Free)
1 cup milk
1/2 cup shredded mozzarella cheese
1/4 tsp. Garlic powder
1/8 tsp. Ground black pepper
2 cups hot cooked elbow pasta
2 cups cubed cooked chicken OR turkey
1 pkg. (10 oz.) frozen peas and carrots, cooked and drained
1/2 cup Pepperidge Farm(R) Herb Seasoned Stuffing, crushed
2 tbsp. Grated Parmesan cheese
2 tbsp. Butter OR margarine, melted

Directions:
PREHEAT oven to 400 degreesF.
MIX soup, milk, mozzarella cheese, garlic powder and black pepper in 2-qt. Baking dish. Stir in pasta, chicken and peas and carrots.
BAKE 20 min. Stir.
MIX stuffing, Parmesan cheese and butter. Sprinkle on top. Bake 5 min. Or until hot. Serves 8.

Lil Cheddar Meat Loaves
From Taste of Home

INGREDIENTS
1 egg
3/4 cup milk
1 cup (4 ounces) shredded cheddar cheese
1/2 cup quick-cooking oats
1/2 cup chopped onion
1 teaspoon salt
1 pound lean ground beef
2/3 cup ketchup
1/2 cup packed brown sugar
1-1/2 teaspoons prepared mustard

SERVINGS 8

DIRECTIONS
In a bowl, beat the egg and milk. Stir in cheese, oats, onion and salt. Add beef and mix well. Shape into eight loaves; place in a greased 13-in. X 9-in. X 2-in. Baking dish. Combine ketchup, brown sugar and mustard; spoon over loaves.

Bake, uncovered, at 350° for 45 minutes or until the meat is no longer pink and a meat thermometer reads 160°.

Heather Vines answers:

How about some Cawl – this is a Welsh dish.

You can use lamb, beef or chicken pieces

A variety of root vegetables such as
carrots
parsnips
swede
onions

Potatoes
Tin green beans (small)
Tin peas (small)

Plain flour or cornflower to thicken.

Put your meat and chopped onions in cold water
Slowly bring to the boil, and then simmer.

Add your root vegetables, and potatoes and continue to simmer until all the veg are cooked.

Add your tin vegetables.

Mix two tablespoons of the plain flour or corn flour with a little water, until smooth, and add to the stew.

Simmer for 5 minutes longer.

Turn off heat.

This dish is always nicer, eaten the following day after it has been made.