Makes 5 servings

Serving Size 1 cup

• 1 can (about 11 oz) mandarin oranges segments, drained

• 1 cup green seedless grapes or red

• 1 cup sliced strawberries

• 2 medium bananas, sliced

• 1 medium apple, cored and diced

• 1/2 cup Maries Creamy Glaze for bananas

• 1/2 cup miniature marshmallows, optional

• 1/4 cup flaked coconut, tasted, optional

In large bowl, combine fruit and glaze; toss to coat. Serve immediately. Or, cover and refrigerate. Just before serving, gently stir in marshmallows and coconut. If desired, garnish with fresh orange mint.

After a long day at work or school, the last thing you want to think about is what you are going to cook for dinner. Because of the fast paced life we all lead, many people turn to fast food because it is readily available. But there is a much healthier option when you need a meal quickly. The salad bar at your favorite restaurant is great for your health and diet, when healthy options are selected.

The recommended serving for your daily intake of fruits and vegetables is 5 to 7 servings a day. By making a salad as your main dish, that one salad alone can be about 6 servings. Because the salad bar has many healthy options, you can very easily reach your daily intake of fruits and vegetables.

What are some of the best options at the salad bar besides leafy greens? Look for the brightly colored vegetables such as carrots, peppers, broccoli, and peas. Add some protein to your salad with no more than 3 ounces of chicken, turkey, or tuna. Even explore other options such as boiled eggs, cottage cheese, beans, chick peas, or tofu for a delicious salad.

Be careful when adding other items to your salad. Of course we all love cheese on our salads but cheese has many calories and fat. Use very little cheese as possible. Also skip any mayonnaise based salads such as potato or macaroni salad. These salads are full of calories and are not suitable if you are trying to lose weight. Also be very careful with your salad dressing. A creamy based dressing, such as blue cheese, is about 75 calories per tablespoon. Go for the low fat or fat free dressing for your salad, or even make you own. Mix a few teaspoons of olive oil with some balsamic vinegar for a low calories salad dressing that has a great flavor. To top off the salad, add some raisins and/or sunflower seed for a tasty flavor. Also, make sure to go light on the bacon and croutons. Those options are just more calories.

So remember, when you are in a rush for lunch or dinner, visit the local salad bar! Use these tips and your will make your own healthy meal!