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Divide into 12 small balls; shape into patties. Coat patties with cornmeal. In large skillet, heat oil until hot. Add patties; fry until golden brown on both sides. Place on paper towels to drain; serve hot. Garnish as desired. Makes 12 croquettes. Per each croquette: 165 calories, 9 grams protein, 7 grams fat, 18 grams carbohydrate, 211 milligrams sodium, 36 milligrams cholesterol. CHEESY BAKED GRITS 6 cups water 1 1/2 cups quick-cooking grits 1 1/2 cups shredded cheddar cheese 1/4 cup buffer or margarine 1 teaspoon salt (optional) 1/2 teaspoon cayenne pepper 2 garlic cloves, crushed 3 eggs, slightly beaten Optional garnish: paprika Heat oven to 350 [degrees] F. In 3-quart saucepan, bring water to boil. Gradually stir in grits. Return to boil; reduce heat to low. Cook uncovered, stirring occasionally, until thick, about 5 minutes. Stir in cheese, butter, salt (if desired), cayenne and garlic. Stir about 1/4 of hot mixture into eggs; then stir eggs into remaining hot mixture in saucepan. Spread in an ungreased 11-by-7-inch baking dish. Sprinkle with paprika, if desired. (If making grits in advance, cover and refrigerate up to 24 hours.) Bake uncovered until firm, about 50 minutes. Makes 10 servings. Per serving: 199 calories, 7 grams protein, 10 grams fat, 19 grams carbohydrate, 92 milligrams sodium, 89 milligrams cholesterol. ROASTED SWEET-POTATO HOME FRIES Water 1 teaspoon salt (optional) 4 to 5 pounds sweet potatoes (about 3 or 4 large sweet potatoes), peeled and cut into 1 1/2-inch cubes 1/3 cup extra-virgin olive oil 1 small onion, chopped 1 red bell pepper, seeded, diced 1/4 cup chopped parsley leaves 1 teaspoon salt (optional) 1/2 teaspoon ground black pepper Bring large pot of water with salt to boil; add potatoes and cook until barely tender, about 5 minutes. Do not overcook. Drain potatoes thoroughly. In large roasting pan, toss potatoes with olive oil, onion and bell pepper. Heat oven to 500 [degrees] F. Roast potatoes, turning them occasionally, until completely tender and lightly browned, about 15 to 20 minutes. Toss with parsley, salt (if desired) and black pepper. Serve warm. Makes 12 servings. Per serving: 234 calories, 3 grams protein, 6 grams fat, 43 grams carbohydrate, 212 milligrams sodium, 0 milligrams cholesterol. MIXED-GREENS SALAD For speed, use a ready-to-eat salad-greens mix (each 10-ounce bag contains about five side-dish servings). 1 head red-leaf lettuce 1 head Boston lettuce 2 Belgian endive, cored, halved lengthwise 1 medium-size cucumber, peeled or scored, sliced 14 to 16 cherry tomatoes, served whole or halved, depending on size 1/2 cup Your Basic Vinaigrette (recipe follows), or recipe of choice or good-quality bottled dressing Peel off and discard any wilted or damaged lettuce leaves. With tip of paring knife, cut out stem end. Separate leaves and carefully rinse with running water. Drain leaves well; blot with paper towels. Wrap leaves loosely in paper towels until ready to use. Add endive, cucumber slices and tomatoes; refrigerate. Toss salad With vinaigrette right before serving. Makes 10 servings. Per serving: 93 calories, 1 gram protein, 8 grams fat, 4 grams carbohydrate, 11 milligrams sodium, 0 milligrams cholesterol. YOUR BASIC VINAIGRETTE Mustard adds a nice zip. Sugar takes the edge off. Garlic adds character. Adjust (or eliminate) any of the seasonings as you prefer. 3/4 A cup good-quality olive oil 1/4 cup white or red-wine vinegar or balsamic vinegar 1 teaspoon prepared mustard (preferably Dijon) 1 teaspoon salt (optional) 1 teaspoon sugar 2 garlic cloves, chopped fine In jar with tight-fitting lid, or in small deep bowl, combine all ingredients. Vigorously shake or whisk to blend and emulsify. If made ahead, store refrigerated; bring dressing to room temperature for best flavor. Shake well before using. Makes 1 cup. Per tablespoon: 93 calories, 0 grams protein, 10 grams fat, 0 grams carbohydrate, 2 milligrams sodium, 0 milligrams cholesterol. CREAM BISCUITS This recipe comes from Larissa's Breadbook: Baking Bread and Telling Tales With Women of the American South by Lorraine Johnson-Coleman. This amazingly simple recipe is one of many tucked in among stories about southern culture. 1 cup heavy cream 2 cups self-rising flour Heat oven to 450 [degrees] F. In large bowl, beat chilled cream until thick. Add flour; stir until mixed. Turn dough onto lightly floured surface and knead about 6 to 8 times, just until smooth. Pat dough out to about 3/4-inch thick. Using floured 2-inch-round biscuit cutter or glass, cut out biscuits. Place biscuits, 1 inch apart, on greased baking sheet. Bake until golden brown, about 12 minutes. Makes 12 biscuits. Per biscuit: 143 calories, 2 grams protein, 8 grams fat, 16 grams carbohydrate, 272 milligrams sodium, 27 milligrams cholesterol. SPICED WINTER-FRUIT COMPOTE 1 cup firmly packed light-brown sugar 1 1/2 cups water 3 cinnamon sticks 6 whole allspice 3/4 teaspoon anise seeds Long band (1 -inch-wide zest) of lemon peel 4 pears, peeled, cored and cut lengthwise into quarters 1/2 cup dried cranberries 4 large navel oranges In stainless-steel or enameled large saucepan, combine sugar, water, cinnamon sticks, allspice, anise and lemon zest; bring to boil, stirring. Boil mixture 5 minutes. Add pears and cranberries; simmer, stirring occasionally until pears are just tender, about 15 minutes. Meanwhile, prepare oranges: With paring knife, cut off ends of oranges. Stand them on cutting board and slice off rind, removing all white pith. On cutting board, slice oranges crosswise into 1/2-inch-thick rounds. Using slotted spoon, transfer pears and cranberries to heatproof dish; add oranges. Boil syrup until reduced by half and pour through sieve onto fruit. Stir fruit gently to combine and let cool. To garnish, remove cinnamon sticks from sieve and add to fruit. Cover and chill 1 hour. Makes 8 servings. Per serving: 208 calories, 1 gram protein, 0 grams fat, 53 grams carbohydrate, 11 milligrams sodium, 0 milligrams cholesterol. PECAN-ORANGE BUNDT CAKE WITH CITRUS GLAZE 1 cup finely chopped pecans 2 1/2 cups cake flour 1 1/2 teaspoons baking powder 3/4 teaspoon salt (optional) 1 1/2 cups unsalted butter, softened 2 cups sugar 4 large eggs 2 teaspoons orange extract or pure vanilla extract 2 tablespoons orange zest (grated peel; do not include bitter white pith attached to rind) Citrus Glaze (optional): 4 tablespoons orange juice 1 tablespoon lemon juice 1/2 cup granulated sugar Optional garnishes: confectioners' sugar, lemon leaves, red currants, kumquats Heat oven to 350 [degrees] F. Butter 10-inch bundt-cake pan. In skillet over medium heat, lightly toast pecans until fragrant and golden, about 5 minutes; set aside to cool. Onto waxed paper, sift dry ingredients together. Mix in toasted pecans; set mixture aside. In large bowl, using electric mixer, beat butter until light and creamy; slowly add sugar. Beat on high speed until sugar is dissolved and mixture is pale yellow. Reduce speed to low and add eggs, one at a time, until they are completely incorporated. Add vanilla extract and orange zest. On low speed, mix in dry ingredients one third at a time, scraping down sides of mixing bowl from time to time. Pour batter into prepared bundt pan. Bake until outer edge of cake starts to pull away from pan and wooden pick inserted in center of cake comes out clean, about 1 hour. Meanwhile, if desired, make Citrus Glaze: In glass measuring cup, mix orange juice, lemon juice and sugar until blended. Upon removing cake from oven, rest it in pan on wire cooling rack for 10 minutes. Remove cake from pan and place on wire rack; drizzle with glaze while still warm. Cool completely on rack. Transfer to cake plate. Dust with confectioners' sugar; garnish as desired with lemon leaves, red currants and kumquats. Makes 16 servings. Per serving: 419 calories, 5 grams protein, 25 grams fat, 45 grams carbohydrate, 64 milligrams sodium, 129 milligrams cholesterol. TURKEY HASH 3 tablespoons vegetable oil 1 large yellow onion, coarsely chopped 1 small green bell pepper, seeded, cut into 1 -inch chunks or strips 1 small red bell pepper, seeded, cut into 1-inch chunks or strips 1 teaspoon crushed sage 2 tablespoons all-purpose flour 3/4 teaspoon salt (optional) 1/4 teaspoon ground black pepper 2 pounds roasted turkey, diced or chopped 2 pounds red-skinned potatoes or all-purpose white potatoes, boiled, cubed 1 cup turkey broth or chicken or vegetable broth Optional garnishes: sage leaves, flat-leaf parsley sprigs In large Dutch oven, heat oil. Add onion, bell peppers and sage; saute about 3 minutes. Stir in flour, salt (if desired) and black pepper; cook 2 additional minutes. Stir in cooked turkey, potatoes and broth; mix well. Reduce heat to low; cook, uncovered, about 10 minutes. Makes 10 servings. Per serving: 280 calories, 29 grams protein, 9 grams fat, 20 grams carbohydrate, 174 milligrams sodium, 70 milligrams cholesterol. FRIED APPLES WITH CINNAMON This recipe comes from Akwaaba Mansion, the highly acclaimed bed-and-breakfast inn in Brooklyn. 4 tablespoons butter or margarine 4 medium-size Granny Smith apples 1/2 cup brown sugar 1/2 teaspoon ground cinnamon 2 tablespoons water In large skillet over medium flame, heat butter. Meanwhile, core and peel apples; cut into 1-inch-thick slices. Add slices, a few at a time, to skillet; cook about 4 minutes. Turn apples to other side; sprinkle with sugar, cinnamon and water. Cook until apples are soft but still hold their shape, about 4 additional minutes. Serve hot. Makes 6 servings. Per serving: 190 calories, 0 grams protein, 8 grams fat, 31 grams carbohydrate, 90 milligrams sodium, 22 milligrams cholesterol. HOLIDAY TRIFLE This beautiful and inviting layered dessert will set off the table. 1 angel-food cake or pound cake Two 1-pound packages frozen peaches, thawed 10-ounce package frozen raspberries, pureed 2 cups custard sauce, vanilla custard or vanilla pudding (see following recipe) 1 cup heavy cream 1/4 cup superfine sugar 1 teaspoon pure vanilla extract Optional garnish: sliced almonds Using large serrated knife, slice cake horizontally into 3 rings; cut each ring into 8 wedges. In large glass bowl, layer half of cake. Arrange half of peach slices on and in between pieces of cake. Spoon with half of raspberry puree. Top with custard. Add remaining cake, puree and peaches. Cover and chill about 2 hours. Shortly before serving, in deep bowl, whip cream with sugar until stiff; fold in vanilla. Spoon or pipe whipped cream over trifle; sprinkle with almonds. Makes 14 servings. Per serving: 316 calories, 5 grams protein, 8 grams fat, 57 grams carbohydrate, 296 milligrams sodium, 55 milligrams cholesterol. VANILLA PUDDING 1/3 cup granulated sugar 2 tablespoons cornstarch 1/8 teaspoon salt (optional) 2 cups milk 2 egg yolks, slightly beaten 1 tablespoon butter or margarine 1 teaspoon pure vanilla extract In medium-size saucepan, combine sugar, cornstarch and (if desired) salt. Gradually stir in milk. Over medium heat, cook until mixture boils and thickens, stirring constantly. Boil 1 minute. In small bowl, blend about 1/3 hot mixture into egg yolks. Return yolk mixture to hot mixture; blend well. Cook until mixture bubbles, stirring constantly. Remove from heat; add butter and vanilla. Cool slightly before serving. Store in refrigerator. THUMBPRINT COOKIES This recipe is easy and fun for kids to make. The thumbprints can be filled with candied cherries, pecan halves or no-sugar-added jam or jelly. 1/2 cup butter or margarine, softened 1/4 cup granulated sugar 1 large egg, separated 1 teaspoon pure vanilla extract 1/4 teaspoon salt (optional) 1 cup unbleached all-purpose flour 3/4 cup finely chopped nuts (walnuts or pecans are good choices) 24 candied cherries or pecans halves In large mixer bowl, beat butter, sugar, egg yolk and vanilla. If using salt, combine with flour. Add flour to butter mixture; beat until well mixed. Cover dough and chill until easy to handle, about 1 hour. Heat oven to 325 [degrees] F. Form dough into 1-inch balls. In shallow bowl or plate, beat egg white slightly. Dip dough ball in egg white; roll in nuts. On ungreased baking sheet, place balls about 2 inches apart; press thumb gently into center of each to make indentation. Fill thumbprints with candied cherries, pecan halves or no-sugar-added jam or jelly. Bake 15 minutes. Using spatula, transfer cookies to wire racks to cool. Makes about 24 cookies. Per cookie: 100 calories, 1 gram protein, 6 grams fat, 10 grams carbohydrate, 42 milligrams sodium, 19 milligrams cholesterol. HOT HONEY-APPLE CIDER 6 cups fresh, frozen or canned apple cider 2 tablespoons honey 4 cinnamon sticks In large saucepan, combine all ingredients. Over low heat, simmer the mixture about 5 minutes. Stir to melt and blend honey. Serve hot in mugs. Garnish with cinnamon sticks. Makes six 8-ounce servings. Per serving: 145 calories, 0 grams protein, 0 grams fat, 40 grams carbohydrate, 8 milligrams sodium, 0 milligrams cholesterol.

HOW MUCH DO YOU NEED? For overall healthy eating, use these Food and Drug Administration labeling guidelines to monitor your daily intake: Calories: 2,000 Protein: about 50 grams Total fat: less than 65 grams Carbohydrate: 300 grams (1,200 calories) Sodium: less than 2,400 milligrams Cholesterol: less than 300 milligrams.