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MAKES ABOUT ¾ CUP

Preparation time: 5 minutes

¼ cup onion powder

¼ cup paprika

1 tablespoon ground black pepper

½ teaspoon cayenne

1 tablespoon dried parsley

1 tablespoon dried sage

1 tablespoon crumbled rosemary

1 tablespoon dried thyme

Combine all of the ingredients in a blender or food processor. Store in a jar with a tight-fitting lid.

Nutritional Analysis: 16 calories, FAT .4 g, PROTEIN 1 g, CARB 3 g, FIBER 1 g, CHOL 0 mg, IRON 1 mg, SODIUM 2 mg, CALC 25 mg

Taos Mountain Chipolte Rub

Katherine and Gordon have spent many wonderful Christmases on Taos Mountain. Here is a recipe a local shared with them. It is great on chicken, veal, pork, and beef as well as on freshly roasted corn and on cucumbers.

MAKES ABOUT 1 CUP

Preparation time: 5 minutes

5 dried chipotle chiles

5 dried ancho chiles

½ cup garlic powder

¼ cup dried oregano

2 tablespoons salt

Mix together all ingredients in a blender or food processor. Store in a jar with a tight-fitting lid.

Nutritional Analysis: 23 calories, FAT .4 g, PROTEIN 1 g, CARB 5 g, FIBER 2 g, CHOL 0 mg, IRON 1 mg, SODIUM 875 mg, CALC 25 mg

Ginger and Clove Dry Rub

Here is a spicy variation on the theme that’s especially good on chicken, fish, and lamb, though it works for pork and beef, too.

MAKES ABOUT ¾ CUP

Preparation time: 5 minutes

3 tablespoons ground ginger

3 tablespoons garlic powder

3 tablespoons paprika

3 tablespoons dried thyme

1 tablespoon ground celery seed

1 teaspoon ground cloves

1 teaspoon salt

1 teaspoon freshly milled black pepper Pinch of cayenne

Combine all of the ingredients in a small bowl. Store in a jar with a tight-fitting lid.

Nutritional Analysis: 20 calories, FAT .5 g, PROTEIN 1 g, CARB 4 g, FIBER 1 g, CHOL 0 mg, IRON 2 mg, SODIUM 169 mg, CALC 33 mg

Mexican Mint Rub

Choose this Mexican rub for lamb or fish. Heightened the flavor each time you use it by rubbing the meat with lemon juice just before adding the dry rub.

MAKES ABOUT 1 CUP

Preparation time: 5 minutes

½ cup dried mint leaves

¼ cup onion powder

2 tablespoons salt

2 teaspoons ground coriander

2 teaspoons freshly milled black pepper

1 teaspoon ground allspice

Combine all ingredients in a blender of food processor. Store in a jar with a tight-fitting lid.

Nutritional Analysis: 14 calories, FAT .1 g, PROTEIN 1 g, CARB 3 g, FIBER 1 g, CHOL 0 mg, IRON 4 mg, SODIUM 881 mg, CALC 44 mg

THE SIDES: SALSAS, SLAWS, CHUTNEYS, SALADS, AND PURÉES

For us, one of the keys to staying on any regimen, be it diet, exercise, or anything, is fighting boredom. To keep high-protein meals interesting, it is important to branch out from steamed broccoli and spinach. Here are a dozen of our favorite combos that help us avoid bland steamed veggies! All of these accompaniments go together quickly, use bright flavors and colors, and have a great texture.

What we have tried to do is to combine simple flavors, textures, and beautiful colors for smashing results. We hope you will use these assorted side dishes as a guide and begin to create your own.

Celery, Black Olive, and Caper Salsa

This salad is salty, crunchy, and sour all at once. The green celery is beautiful against the black olives. Serve with beef, chicken, or fish.

MAKES 2 SERVINGS

Preparation time: 15 minutes

1 tablespoon fresh lemon juice

2 tablespoons red wine vinegar

3 tablespoons extra-virgin olive oil

¾ cup coarsely chopped celery

½ cup black olives, pitted and sliced

2 tablespoons drained capers

¼ cup chopped fresh flat-leaf parsley

Salt and freshly milled black pepper to taste

In a medium bowl, combine the lemon juice, red wine vinegar, and olive oil. Toss in the celery, olives, capers, and parsley. Taste and add salt and pepper as needed. Chill until just before serving.

Nutritional Analysis: 200 calories, FAT 21 g, PROTEIN 1 g, CARB 4 g, FIBER 2 g, CHOL 0 mg, IRON 1 mg, SODIUM 939 mg, CALC 27 mg

Arugula, Bell Pepper, and Pepperoni Salad

We learned this wonderful