Ingredients
1 tablespoon active dry yeast
pinch of sugar
1 1/2 cups water, about 100°F
3 tablespoons olive oil
1/8 cup whole wheat flour
3 - 3 1/2 cups all-purpose flour
3 teaspoons Kosher salt
nonstick cooking spray
2 cups chopped onions

Instructions
1. Stir the yeast, sugar and water together in a mixing bowl and let stand, uncovered, until a foam develops on the surface, about 8 to 10 minutes. (If a foam does not form, the yeast is dead and should be discarded.)
2. With a wooden spoon, stir in 2 tablespoons of olive oil, the whole wheat flour and 2 teaspoons of salt. Stir in the all-purpose flour by the cupful until an irregular shaped dough forms and pulls away from the sides of the bowl.
3. Place the dough on a lightly floured work surface and knead by hand, adding flour as needed to keep the dough from sticking. Knead until the dough is smooth, slightly sticky and elastic to the touch, about 8 to 10 minutes.
4. Spray the inside of a clean bowl with a non-stick spray and place the dough in the bowl. Cover with plastic wrap and lay a kitchen towel over the top of the bowl to keep the warmth inside. Let the dough rise at room temperature until it has doubled in size. This will take about 1 1/2 to 2 hours. (Or, let the dough rise slowly in the refrigerator over night.)
5. In a medium sized skillet, cook the onions with the remaining tablespoon of olive oil over medium heat until the onions are wilted, about 5 minutes. Put the onions in a bowl and set aside.
6. Turn the dough out onto an oiled cookie sheet. Using your fingers, spread the dough out to roughly a 12" X 14" shape. The dough should not be thicker than 3/4". Dimple the dough with your finger tips. Sprinkle the surface with the onions and the remaining salt.
7. Preheat the oven to 400°F while the dough rests for 15 minutes.
8. Bake the focaccia in the hot oven until it is light golden brown, about 25 minutes. Let the focaccia cool for at least 15 minutes before cutting it.

Serving Size: 1 piece

Nutrition Information (per serving) Calories - 129
Carbohydrate - 22 g
Fat - 3 g
Fiber - 1 g
Protein - 3 g
Saturated Fat - 0 g
Sodium - 471 mg

Ingredients
2 tablespoons unsalted butter
2 medium onions, thinly sliced
salt to taste
freshly ground black pepper
2 cups cubed, crusty French bread
1 teaspoon granulated sugar (optional)
2 cups low-sodium chicken broth
1/4 pound good quality Swiss or Gruyere cheese, diced
3 cups reduced-fat 1% milk

Instructions
1. Have kids melt the butter over moderate heat in a large heavy stockpot or Dutch oven. Add the onions, season with salt and pepper and cook until soft but not colored, 15 minutes.
2. Kids can cut the bread into medium dice and add it to the pot along with the sugar. Stir constantly for about 1 minute, so the bread absorbs the butter.
3. Add the chicken stock and bring to a boil. Simmer for 20 minutes.Kids can add the cheese slowly. Stirring can be a team efford. Reduce to a low simmer. Cook, uncovered, stirring occasionally, about 10 minutes.
4. Meanwhile heat the milk in the microwave until it is steaming. Slowly stir it into the pot. (Note: Do not let the soup boil or the cheese will separate and the milk will curdle.) Serve immediately.

Serving Size: 1 bowl

Nutrition Information (per serving) Calories - 223
Carbohydrate - 24 g
Fat - 10 g
Fiber - 1 g
Protein - 11 g
Saturated Fat - 6 g
Sodium - 333 mg

Ingredients
5 large eggs, and 5 egg whites
1/2 cup freshly grated Parmesan cheese
1 tablespoon chopped parsley, basil, oregano or a mixture
salt to taste
freshly ground black pepper
1 tablespoon olive oil
3/4 cup chopped onions
1 cup cooked and peeled potatoes, cut into 1/2" pieces

Instructions
1. Whisk the eggs, cheese, parsley, salt and pepper together until thoroughly combined.
2. In a 8" to 10" ovenproof skillet, heat the oil over medium heat.
3. Add the onion and cook until soft and translucent, about 5 minutes.
4. Add the potatoes and turn the heat to low.
5. Add the egg mixture (do not stir) and cook over low heat until the eggs are set, about 15 to 20 minutes. Meanwhile, preheat the broiler.
6. Place the skillet under the broiler for 30 to 45 seconds to finish cooking the top.

Serving Size: 1 slice

Nutrition Information (per serving) Calories - 160
Carbohydrate - 7 g
Fat - 9 g
Fiber - 1 g
Protein - 12 g
Saturated Fat - 3 g
Sodium - 842 mg

Ingredients
1 tablespoon olive oil
1 large onion, sliced
1 sprig fresh thyme or 1/4 teaspoon dried
salt to taste
freshly ground black pepper
12 French bread slices
2 cloves garlic
1 tablespoon extra virgin olive oil
6 olives, pitted and halved

Instructions
1. Heat the olive oil in a skillet over medium heat. Add the onion, thyme and a little salt and pepper. Cook until the onions begin to get soft. Turn the heat up a little and cook until the onions turn golden brown. Adjust the salt and pepper to taste.
2. Toast the bread on both sides in a toaster oven, under the broiler or on the grill.
3. While the toasted slices are still warm, rub them with garlic and drizzle them with extra virgin olive oil on one side.
4. Place a dollop of the caramelized onions on each slice of bruschetta and top with half an olive.

Serving Size: 1 slice of bruschetta

Nutrition Information (per serving) Calories - 90
Carbohydrate - 12 g
Fat - 4 g
Fiber - 1 g
Protein - 1 g
Saturated Fat - 1 g
Sodium - 408 mg

Ingredients
1 1/2 pints non-fat, plain yogurt, drained for 2 hours
1 1/2 cups finely diced cucumber
1 1/2 cups peeled, seeded and diced tomatoes
2 to 3 tablespoons grated onion
salt to taste
freshly ground black pepper
3 to 4 tablespoons chopped mint or cilantro
2 tablespoons toasted cumin seeds (optional)

Instructions
1. Mix all of the ingredients in a large bowl. Chill in the refrigerator and serve cold with grilled meats or vegetables.
Serving Size: about 1 1/2 cups

Nutrition Information (per serving)
Calories 65
Carbohydrate 13 g
Fat 0 g
Fiber 1 g
Protein 6 g
Saturated Fat 0 g
Sodium 170 mg