You probably get the same junk mail that I get. The ones I’m thinking of right now are the food ads, particularly the fast food ones. Of course the pitchmen and women make these ads as tempting as they possibly can. The idea is to make you feel an artificial hunger for whatever they are peddling.

Make no mistake — the hunger is quite fake. The food on display in the photos is painstakingly created. You are meant to think the sandwiches, drinks, and side items are as beautiful in real life as the artwork. But these pictures are crafted by food professionals to be the epitome of temptation. The buns are specially baked for fluffy appearance, and the sesame seeds are glued on individually in the optimal pattern. The lettuce leaves are selected for loftiest appearance. The burgers are almost raw, being merely browned and then tinted to look cooked. This makes them look larger.

If you actually buy one, it will look almost nothing like the pictures. But if you are like most people, you will eat it anyway. And you’ll come back for more. Why? The sugared white flour and the cheap meat satisfy your hunger in hit-and-run fashion. You’ll be hungry again soon. You may rationalize that it is cheap and convenient. They want you to feel helpless and complacent in their grasp.

So what can you do to protect yourself from false promises and bogus hunger? With a little elbow grease (non-hydrogenated) you can beat them at their own game. If you have the right recipes, you can readily make foods that are better tasting and more nutritious than their mass-produced junk.

Here are my recipes for healthier versions of items featured in a couple of current ads.

For single servings, cut recipes in half.

Great Iced Coffee

8 oz freshly-brewed coffee
Sweetener to taste
1/4 cup raw or organic milk, or soymilk
1 scoop sugar-free, low-fat vanilla ice cream

Put all in blender.
Blend briefly.
Pour into attractive serving glasses.
Serve.

2 servings.

Nondairy Version:
Use soymilk and soy ice cream.

Great Chicken Sandwich

1/3 cup cornflake crumbs
1 tsp seasoned salt
1/4 tsp pepper
1/4 tsp poultry seasoning
2 boneless chicken breasts or thighs
1/4 cup plain yogurt
Pan spray
2 whole grain buns
2 leaves lettuce
2 slices tomato
1/2 tsp agave nectar
1/2 tsp mustard

Put crumbs, salt, pepper, and poultry seasoning into a bowl. Mix well.
Rub chicken pieces with yogurt, coating well.
Dip pieces into crumb mixture.
Lay coated chicken pieces on a sprayed baking sheet.
Spray lightly with the pan spray.
Bake in preheated 400 F oven until center of chicken reads 180 F on meat thermometer (start checking after 30 minutes).
Put chicken pieces on buns.
Top with lettuce, tomato, and condiments.
Serve.

2 servings.

Vegetarian Variations:

1. For a vegetarian version, use veg "chicken" patties. Just heat briefly, as per package directions. No need to coat with crumbs, as most of these are already breaded. Add toppings, and serve.
2. Recipe works well with tofu, too! Use fresh or frozen/thawed tofu. Coat with yogurt (soy or dairy). Coat with seasoned cornflake crumbs. Continue with recipe, baking until tofu is as crispy as you like.
3. For a more "chickeny" taste, simmer thick slices of THAWED tofu in vegetarian "chicken" broth for 30 minutes, then cool in broth in fridge. Drain well, and continue with recipe.