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Make a big batch of this cereal on the weekend and reheat all week. Top with fruit or yogurt to add natural sweetness.
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Acorn squash pairs with apples and brown sugar to make a hearty side dish.
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This creamy sauce is low in fat, thanks to skim milk and low-fat cream cheese.
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Biscotti are twice-baked cookies and are often studded with dried fruit and nuts.
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Almonds add crunch and nutrition to your same-old chicken.
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Ambrosia with coconut and toasted almonds
This Southern classic is a refreshing dessert or snack. It also provides plenty of vitamin C.
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These apple muffins are filling, thanks to milled oats and flaxseed meal in the batter.
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These cornmeal muffins pair well with eggs, as well as chili and stews.
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Use tart baking apples, such as Granny Smith, Rhode Island Greening or Northern Spy.
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This apple and lettuce salad will remind you of apple pie — without the calories and fat.
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Apple salad with figs and almonds
Apples and figs are a delicious combination. Figs are also a good source of iron, calcium and phosphorus.
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This fruit cobbler is a lighter version of the traditional fat-laden, biscuit-topped dessert.
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Whole-wheat flour adds fiber and a nutty taste to this fruit cobbler.
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Fennel has a subtle licorice flavor that makes it a pleasing part of this salad.
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Apples with dip — one of many healthy recipes from Mayo Clinic.
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This apricot dessert uses no flour and is gluten-free when made with gluten-free oats.
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This warm artichoke and spinach dip is excellent served with vegetables and crackers — or as a topping for baked potatoes or roasted chicken.
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Artichoke, spinach and white bean dip
Both artichokes and beans are good sources of fiber.
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Stuffed artichokes make an appealing appetizer, salad or side dish.
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Pre-seasoned pork tenderloin tends to be high in sodium. Try this salt-free, Asian-inspired rub instead.
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Bok choy, red cabbage, carrots and snow peas combine to make a visually stunning salad.
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Asparagus with hazelnut gremolata
Gremolata is a combination of chopped herbs, lemon zest and garlic. This version also includes hazelnuts.
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Asparagus, tomato and red pepper French bread pizza
French bread serves as the base for this tasty pizza topped with vegetables.
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Spread this aioli on your favorite sandwich or use as a dip with fresh vegetables.
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Avocados are a good source of monounsaturated fat. Egg yolks are a good source of lutein, which may protect vision.
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Serve this avocado dip with raw veggies or baked chips. It also makes a good salad dressing or topping for grilled chicken.
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Avocado salad with ginger-miso dressing
This tangy ginger-miso dressing is a perfect complement to avocado salad.
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This salsa is best served immediately but can be kept in the refrigerator overnight.
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This roasted eggplant dip is delicious with pita bread and raw veggies.
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Roasting beets brings out their earthy flavor, which contrasts nicely with crisp veggies and tangy citrus.
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Carrots are a good source of vitamin A. This recipe accentuates their sweetness.
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Baked apples with cherries and almonds
This dish works as a light dessert or a side dish for pork.
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Blueberries are packed with nutrients and add great flavor to this breakfast treat.
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This combination of puff pastry, Brie and cranberries makes for a tasty, festive appetizer.
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Baked chicken and wild rice with onion and tarragon
Tarragon has a delicate, licorice-like flavor that's perfect with chicken.
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Baked cod with lemon and capers
Cod is naturally very low in fat. Baking it in foil helps keep it moist, while lemon and capers add a punch of flavor.
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This old-school favorite gets a healthy update with Greek yogurt and no frying. Use a mini muffin pan for smaller pups.
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Try this alternative to lasagna. It uses whole-wheat pasta, lean ground beef and Parmesan.
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This baked oatmeal may remind you of a freshly baked oatmeal cookie.
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Baked salmon with Southeast Asian marinade
Baked or grilled, salmon is a heart-healthy dish.
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Instead of spaghetti with meat sauce, try this ziti dish loaded with fresh vegetables.
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Balsamic vinegar and crumbled feta cheese give this baked chicken dish lots of flavor with very little hands-on time.
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Balsamic vinegar and brown sugar make a tasty sauce that's healthier than traditional gravy.
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For a nuttier flavor, replace 1/4 cup whole-wheat flour with ground flaxseeds or ground pumpkin seeds.
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Serve this flavorful banana topping on pancakes or waffles, or pair with your favorite low-fat yogurt.
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The combination of vegetables, lean chicken and low-fat cheese makes this pizza a healthy, well-balanced meal.
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Oats pack hidden nutrition into this zesty, barbecue-flavored turkey burger.
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Barley and roasted tomato risotto
When cooked slowly, barley takes on a creamy texture like that of Arborio rice.
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This hearty barley risotto is best with seasonable vegetables. If asparagus isn't in season, swap in summer squash, butternut squash or peppers.
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Basil butter and sun-dried tomato sauce
Use this basil butter tomato sauce for basting or serve over roasted chicken, veal or pork.
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This appetizer can be prepared a day in advance. Refrigerate until ready to serve.
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Bean salad with balsamic vinaigrette
This bean salad uses black beans and garbanzo beans to provide fiber and protein.
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Beef and vegetable kebabs with brown rice
Marinating beef before cooking adds flavor and helps prevent charring.
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Flavorful and filling, this beef and vegetable stew is just the thing to warm you up when the weather turns cold.
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Browning brisket gives the dish a lot of flavor, and the acid in the ingredients and cooking time make this tough cut of beef tender.
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Use whole-wheat tortillas with this recipe to add whole grains to your day.
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Beef stew with fennel and shallots
Fennel, shallots, thyme and bay leaf flavor this stew, so no salt is required.
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Try this classic dish made with much less fat than the standard version.
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This beautiful side salad mixes the flavors of sweet beets, savory gorgonzola and tangy vinaigrette.
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This veggie burger provides about one-third of your daily fiber needs. Be sure to top it with even more veggies.
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Berries marinated in balsamic vinegar
Change this recipe by using huckleberries, gooseberries and blackberries.
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Warm from the oven, this bread makes every meal better and is worth the time it takes to master it.
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Easy to make and versatile, this black bean relish is great on salads, eggs, tacos and wraps, or as a dip for baked tortilla chips.
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Black bean burgers with chipotle ketchup
These black bean burgers are higher in fiber and lower in saturated fat and cholesterol than regular hamburgers.
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For convenience, you can use canned beans instead of dried beans in this recipe.
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These vegetarian quesadillas prove that you don't need a lot of cheese in this dish — just enough to bind them together.
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You control the heat with this wrap. If you want heat, use jalapeno or serrano peppers. For a milder flavor, choose Hatch chile.
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Blackberry iced tea with cinnamon and ginger
This caffeine-free blackberry iced tea is flavored with cinnamon and ginger.
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Fresh sole and homemade blackening seasoning are a fantastic combination, and you'll have plenty of leftover spice mix for other fish or meats.
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This tasty salad dressing comes together in the blender in no time.
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Blue cheese, walnut spinach salad
Blue cheese has a strong flavor so you only need a small amount to punch up the flavor of this spinach salad.
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Dried lavender and fresh blueberries make this homemade lemonade a refreshing summer hit.
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This recipe is a variation on a French salad — celery root remoulade — that pairs the root vegetable with a creamy mustard dressing.
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Braised chicken with mushrooms and pearl onions
This braised chicken dish uses wine, but you can substitute additional stock instead.
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Braised kale with cherry tomatoes
One serving of this kale dish more than meets your daily requirement for vitamins A and C.
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By using egg substitute instead of whole eggs and substituting vegetables for sausage and cheese, you cut out most of the fat and cholesterol in this burrito.
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Broccoli, cheddar and egg bake up to make a delightful main dish suitable for breakfast, brunch or dinner.
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Broccoli with garlic and lemon
This tasty side dish pairs crisp broccoli with lemon zest and minced garlic and can be ready in less than 10 minutes.
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This easy pasta dish calls for rigatoni, a grooved tube-shaped pasta, but you can use penne if you have that on hand.
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Broiled grouper with teriyaki sauce
This seafood dish is delicious served with herb-flavored couscous and steamed green beans.
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Broiled scallops with sweet lime sauce
Instead of covering the seafood with a heavy sauce, this recipe calls for broiling it in honey and lime juice.
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Serve these fish fillets over a bed of sauteed spinach, which boosts the vitamins and minerals in the meal.
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Pilaf is a dish of rice (or other grain) that's been cooked in stock with spices.
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Brown rice pilaf with asparagus and mushrooms
Pilaf is made by sauteing rice in oil. This version uses brown rice.
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Brown-sugared pork tenderloin stir-fry
This stir-fry takes a little planning because the pork sits in a brown sugar rub for 2 hours before cooking, but it's worth it.
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Brussels sprouts with shallots and lemon
Quickly caramelized shallots add a sweet note to the Brussels sprouts in this recipe.
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These buckwheat pancakes are delicious topped with strawberries or other fresh fruit.
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This quick-to-assemble, healthy wrap is a great way to use leftover chicken and add more vegetables to your diet.
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Instead of syrup, top each buttermilk waffle with sliced fresh peaches or berries sprinkled with cinnamon.
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Butternut squash and apple salad
Roasting butternut squash intensifies the flavor of this main-dish salad.
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After boiling the ravioli, you can saute briefly in a little olive oil or butter, if desired.
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Traditional risotto is made with white rice. Brown rice adds fiber and nutrients.
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Caesar salad with grilled chicken
Using a marinade for the chicken adds flavor and provides a base for the salad dressing.
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Caramelized balsamic vinaigrette
This thick, sweet vinaigrette is the perfect complement to salad ingredients that are tart, such as apples or dried cherries.
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Caramelized onion chicken pizza
This homemade pizza — topped with chicken, barbecue sauce and caramelized onions — is a perfect weekend cooking project.
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Caramelized pear bread pudding
Whole-grain bread gives this dessert a deeper flavor and more fiber than the traditional version made with white bread.
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In this Latin American dish, skirt steak marinates overnight before it's grilled and served in slices.
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Quick breads are simple to make. This recipe uses fruits for sweetness and carrots for texture.
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Enjoy carrot cake with less guilt. This recipe uses applesauce in place of half the oil and fat-free cream cheese in the frosting.
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This nourishing soup may be served either hot or chilled.
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Mashed cauliflower is lower in calories and carbohydrates than mashed potatoes. It's also a good source of vitamin C and folate.
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This mock champagne has all the sparkle of the real thing but half the calories.
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These ricotta latkes are delicious topped with fresh fruit or thawed frozen fruit.
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Chicken Caesar pita sandwiches
This twist on chicken salad sandwiches is an easy meal for two. Pair with soup and fresh fruit.
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Many chicken Parmesan recipes are drowning in cheese — and calories. This lighter version is finished with a sprinkling of mozzarella.
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Chicken adobo soup with bok choy
Adobo is a tangy stew made with pork or chicken. It's flavored with a blend of soy sauce, vinegar and garlic.
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Chicken and asparagus tossed with penne
Goat cheese adds a creamy texture and a slightly tangy flavor to this hearty pasta dish.
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Beat the heat with this no-cook meal for two. Serve with watermelon slices or other fresh fruit.
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This cheesy dish is stuffed with chicken breast, which is lower in salt and fat than Italian sausage.
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Chicken and zucchini quesadilla
This recipe is a great way to use up leftover cooked chicken breast. Top with light sour cream and pico de gallo.
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Get grilling with these homemade chicken brats. They’re lower in salt and fat than commercial brats and just as flavorful.
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Chicken burritos are a cinch to put together when you have leftover chicken on hand.
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A twist on classic chicken cordon bleu, this version adds spinach to the ham and cheese filling.
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Give this dish some heat. Add your favorite hot pepper along with the sweet peppers.
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Quesadillas can be filled with cheese, cooked meat, refried beans or veggies — or any combination of these ingredients.
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Chicken salad with Thai flavors
This chicken salad is a worthy centerpiece for a luncheon, but you can also serve it in whole-wheat tortillas or pitas.
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Chicken salad with pineapple and balsamic vinaigrette
Pineapple and balsamic vinegar add vibrant flavor to this quick and easy chicken salad.
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These chicken meatballs can be made ahead of time. Chill in the refrigerator overnight to use the next day or freeze for up to 3 months.
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Chicken sliders are a healthy change from those made with beef or pork.
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Chicken stir-fry with eggplant, basil and ginger
This healthy, herb-accented stir-fry is loaded with flavor.
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Chicken strips with honey mustard sauce
This version of chicken strips is kid friendly but also appeals to adults.
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This recipe uses stone-ground cornmeal, a good source of fiber.
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Chicken with braised pineapple
Perfect for a weeknight dinner, this pineapple chicken is ready in less than 20 minutes.
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Fried chickpea batter (panisse) is a dish from southern France. In this adaptation broiling replaces frying, yielding a texture similar to that of polenta.
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Jalapenos give this chili some kick. Wear rubber or plastic gloves when handling them because the oils can burn your skin.
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Full of flavor, asparagus is a good source of vitamin C, folate, iron and copper.
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Shrimp is easy to grill and low in calories. Here it's seasoned with chipotle chili powder, oregano and garlic.
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These quick and easy chocolate pudding pies make great kid-friendly desserts.
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Toss this homemade cilantro lime dressing with cabbage slaw mix for a tangy side dish. Or drizzle over tacos or quesadillas.
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This low-fat version of French toast uses cinnamon bread, but any type of bread works.
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This recipe makes 32 cinnamon rolls. Bake now and freeze some for later.
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Remoulade is a mayonnaise-based sauce that pairs well with seafood. You can add citrus, dill, capers or other seasonings to create different flavors.
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To make this salad faster, you can use oranges and grapefruit that are already split into sections.
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This salmon recipe doubles down on citrus flavor — with orange zest in the seasoning and orange juice in the sauce drizzled on after baking.
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Why buy salad dressing when this delicious citrus vinaigrette can be made in minutes?
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Slow cooking is the secret to this creamy-tasting clam chowder.
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This legume dish is high in folate and is a good source of iron.
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Crunchy, baked coconut shrimp can be prepared at home in less than 30 minutes.
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Cold potato-leek soup (vichyssoise)
With their mild, sweet, onion flavor, leeks are great added to this soup.
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This shake provides plenty of protein, fiber and flavor.
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This chilled dessert combines cream cheese, yogurt, oranges, peaches and pineapple. It's topped with toasted coconut.
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Corn pudding tastes great with just about anything grilled. This side dish also satisfies your sweet tooth — no need to make dessert.
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Corn tamales with avocado-tomatillo salsa
Stuffed with corn, peppers and onions, these tamales are a filling, high-fiber meal.
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Whole-wheat couscous, raw vegetables and fresh herbs are tossed with oil and vinegar for a hearty lunch or light dinner.
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Too many crab cakes are like breaded hockey pucks. This version has very little filler. Don't overmix!
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This is a lighter, zestier version of the traditional crab salad.
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The bulgur wheat in this chili adds a lot of fiber, and it looks like ground beef. As a result, this healthy vegetarian chili looks like traditional chili.
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Cran-fruit coffeecake with crumb topping
Looking for a holiday treat to share with family and friends? Make this cranberry coffeecake with pecan crumb topping.
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One serving of this tangy glaze provides about 40% of most people's daily vitamin C requirement.
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Looking for a breakfast treat? These muffins will hit the spot and are healthier than the typical bakery version.
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It only takes a few minutes to turn a side dish of plain rice into cranberry pecan rice pilaf.
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Unsweetened cranberry juice is the base for this sparkling beverage.
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Cream of chicken and wild rice chowder
A cornstarch slurry thickens this soup without loads of cream. You can also thicken soup with leftover mashed potatoes or mashed cauliflower.
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Blended beans provide creaminess — and protein and fiber — to this warming soup.
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This recipe brings creaminess to Swiss chard without using cream.
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This soup is a good source of potassium, vitamins A and C, iron, folate, magnesium, and selenium.
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Extra vegetables reduce the amount of beef in these enchiladas.
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Roasting the squash for this soup gives the best flavor, but you can boil squash if you're in a hurry.
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This whole-wheat pasta is creamy, cheesy and lower in fat than other homemade varieties.
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This spicy shrimp dish gets its kick from an easy homemade Creole seasoning blend. It's delicious over brown rice.
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These black-eyed peas are seasoned with mustard, ginger, cayenne pepper, onion, garlic and bay.
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Make these chicken legs ahead of time to allow the marinade to add flavor.
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Use your favorite herbs and spices to season these crispy potato skins.
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Salad doesn't have to be boring. Jazz up your salad greens with this cucumber and pineapple topping.
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A splash of lime juice and a blend of spices transform an everyday carrot soup into a sophisticated indulgence.
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Curried cream of tomato soup with apples
This soup has a sweet taste — not a spicy one. Curry is a mix of spices that may include cumin, ginger, onion and turmeric.
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Curried pork tenderloin in apple cider
In this recipe, the sweet flavor of the apple cider and chopped apples nicely complement the pork tenderloin.
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Enjoy dessert without guilt with this healthier chocolate cake.
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This easy baked salmon is topped with a flavorful crust of Dijon mustard, Parmesan cheese and panko breadcrumbs.
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Dilled pasta salad with spring vegetables
Rice vinegar is clean tasting, while white wine vinegar has more of a "bite." Use either one in the dressing for this salad.
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Dilled shrimp salad on lettuce leaves
This refreshing main dish salad is an elegant lunch or dinner for a beautiful spring day.
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Haven't tried soy crumbles? This recipe is a good start.
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This flatbread pizza is easy to make and can be topped with any variety of herbs and vegetables.
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Since vegetables yield their flavors quickly, in little more than half an hour you can have a pot full of flavorful stock to use in other recipes.
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In this new take on eggplant Parmesan, the eggplant is grilled instead of fried and the spices are more typical of India than Italy.
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English cucumber salad with balsamic vinaigrette
English cucumbers have a mild taste. They work best in this recipe, but you can use any type of cucumber.
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Fattoush is a traditional Middle Eastern salad made with flatbread and vegetables.
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Fava beans are high in protein, fiber and other key nutrients. They have a buttery taste and creamy texture.
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Fettuccine with Swiss chard and mushrooms
This pasta dish comes together very quickly and is perfect when time is limited and you're hungry.
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Fettuccine with clams, basil, tomato, corn and garlic
Clams are an excellent source of vitamin B-12 and iron, and a good source of selenium.
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Roasted corn has a caramelized flavor that pairs well with this soup's creamy texture. Jalapeno peppers add kick.
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This recipe uses a vegetable sauce instead of fat to keep fish moist and full of flavor.
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Fish tacos with tomatillo sauce
These flavorful fish tacos are a healthy alternative to traditional beef tacos.
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French country chicken with mushroom sauce
These boneless, skinless chicken breasts are topped with a creamy mushroom sauce. Serve over whole-wheat spaghetti or fettuccini with steamed broccoli and carrots on the side.
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French green lentils have an intense, earthy flavor that is the star of this dish.
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Cooking the onions for a very long time is the key to this classic French onion soup.
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Fresh fruit kebabs with lemon lime dip
These kebabs work well with any type of fruit, including more exotic types such as star fruit, kumquats or prickly pears.
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Pineapple, cantaloupe, strawberries and oranges combine to make this healthy and refreshing smoothie.
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Fresh puttanesca with brown rice
This robust sauce is traditionally served over pasta, but in this version it's served over brown rice.
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Fresh spring rolls with shrimp
These shrimp spring rolls are a fresh alternative to fried egg rolls.
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Crostini is the Italian word for toast. These little toasts are topped with a tomato, basil and garlic mixture.
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Fresh tomato soup with crispy herb toasts
When fresh tomatoes are at their peak, their intense flavor makes this soup a treat.
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Fried rice is a great way to use up leftover rice. Leftover rice sticks together better than freshly made rice does.
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This fried rice is as flavorful as your favorite takeout version, but it's packed with brown rice and veggies.
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Need to nosh? This fruit and nut bar is much healthier than a candy bar.
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Turn dried fruit into a tasty topping for frozen yogurt.
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Put more fruit in your fruitcake with this healthier recipe. Increasing the fruit adds fiber and boosts the flavor of this holiday classic.
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Make this fruited rice pudding ahead of time, refrigerate and serve cold. Or serve this dessert warm, right from the oven.
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Garlic cauliflower potato mash
Be sure not to over whip the potatoes or they will take on a paste-like texture.
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Russet potatoes, with their low moisture and high starch content, are excellent potatoes for mashing.
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For a new take on gazpacho, toss in chickpeas (also called garbanzo beans). You'll add flavor and fiber to this easy soup.
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Ginger-marinated grilled portobello mushrooms
Large with a firm texture, portobello mushrooms are good candidates for grilling. They have a satisfying taste and virtually no fat or sodium.
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This recipe brings Asian ingredients (ginger, edamame, soba noodles, cilantro) and flavor to chicken noodle soup.
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Any type of root vegetable works well in this side dish. For variety, try sweet potatoes, parsnips or rutabagas.
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Glazed turkey breast with fruit stuffing
This turkey breast is a tasty, lower sodium version of the traditional favorite.
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Hummus is a dip made from chickpeas, spices and tahini. This version uses olive oil in place of tahini, which often contains gluten.
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Granola with raisins, apples and cinnamon
Granola is easy to make at home and gives you the opportunity to control the ingredients and calories.
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Grapes and walnuts with lemon sour cream sauce
Lemon zest contributes lively flavor and aroma to the sour cream sauce. Walnuts add crunch.
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Greek salad with spinach and eggplant
The simple flavors of this Mediterranean salad showcase the fruity extra-virgin olive oil in the lemon dressing.
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Green beans with red pepper and garlic
This colorful green bean side dish is a healthy addition to any meal. Each serving has only 54 calories.
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This refreshing drink is an excellent source of vitamins A and C.
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Salmon is an excellent source of heart-healthy omega-3 fatty acids.
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Grilled angel food cake with fruit topping
Angel food cake is a low-fat, airy dessert. Grilling it turns it into the perfect finish to a summer meal.
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Grilled chicken breasts with roasted yellow tomato sauce
Make your grill do double duty. Use it to make the smoky-flavored tomato sauce as well as grill the chicken.
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Grilled chicken salad with buttermilk dressing
The dressing for this salad uses low-fat buttermilk, which adds a pleasing tangy taste.
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Grilled chicken salad with olives and oranges
The garlic-rubbed grilled chicken is a perfect complement to the tangy dressing on this salad.
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Grilled cod with crispy citrus salad
Grilled cod is paired with tangy citrus and crisp veggies to make a tempting dinner salad.
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Grilled flank steak salad with roasted corn vinaigrette
This grilled dinner salad is packed with delicious summer flavors.
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Grilled fruit with balsamic vinegar syrup
Grilling caramelizes the natural sugar found in fruit, which intensifies its sweetness. Balsamic vinegar adds dimension and contrast.
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Change up your chutney! This version calls for grilled mango. It's a delicious relish for chicken, meat or rice.
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Enjoy the smoky sweetness of grilled pineapple for dessert.
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Using grilled pork tenderloin makes these fajitas lower in fat in than those made with beef flank steak.
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Grilled portobello mushroom burgers
Portobello mushrooms are great grilled. Serve on hamburger buns with lettuce and tomato.
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Try grilling lemons, cut-side down, alongside this grilled salmon. Grilled lemons have a sweeter, concentrated flavor and make for a fun presentation.
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Grilled salmon on sourdough bread
This grilling technique infuses the salmon with lemon flavor. Serve open-faced on grilled sourdough bread.
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This fish curry is lower in fat and calories than many curries because it calls for low-fat soy milk or skim milk instead of coconut milk.
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Substituting ground turkey breast for ground beef reduces the calories and saturated fat in these burgers.
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Grouper with tomato-olive sauce
Grouper can be baked or broiled, but here it's cooked on the stovetop in a sauce of garlic, tomatoes, capers, green olives and chilies.
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Give your guacamole a protein boost with beans. Enjoy as a dip or a sandwich spread.
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Halibut with tomato basil salsa
Top baked halibut with tomato basil salsa for a flavor boost.
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Ham, pineapple and asparagus crepes
These savory crepes are filled with lean ham, asparagus, pineapple and cheese.
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Instead of topping the calzone with tomato sauce, make your own tomato relish with fresh tomatoes, garlic, basil and oregano.
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This one-bowl meal is a hearty mix of chicken, mushrooms, wild rice and vegetables.
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Need a way to use up leftover turkey? Try it in chili.
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This herb-crusted baked cod is much lower in fat and calories than its breaded, deep-fat fried counterpart.
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Want to reduce the fat and sodium in your turkey dinner? Try this flavorful alternative to traditional turkey and gravy.
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This recipe can be prepared a day or two in advance and be rewarmed in the oven. Store in the refrigerator.
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High-calorie, high-protein smoothie
Need calories? This smoothie adds a meal's worth of calories to your daily plan.
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High-calorie, high-protein smoothie (lactose-free)
Need calories and protein? This lactose-free smoothie adds a meal's worth to your daily plan.
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Green bean casserole is a holiday favorite, but this version uses homemade white sauce instead of canned soup to cut the salt without giving up flavor.
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Use the turkey leftovers from a holiday meal or family gathering to make a hearty, low-sodium turkey soup.
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Crushed crackers, honey and paprika make a tasty coating for baked chicken breasts.
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You'll be fighting over this bowl of sweet sauteed carrots with fresh sage and honey.
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Forget canned sweet potatoes. You get more taste and fewer calories by starting with fresh sweet potatoes.
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Guests at the Mayo Clinic Healthy Living Program can't get enough of the house ranch dressing, made from fat-free plain Greek yogurt.
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Hummus is traditionally made with chickpeas and served with pita bread.
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This nonalcoholic cocktail is inspired by a New Orleans classic and is a pleasant way to cool off on a hot summer evening.
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Espresso is a strong dark coffee that is the basis for coffee drinks such as this latte. This iced version is sweetened with brown sugar and almond syrup.
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No baking is required to create these individual berry pies. Serve for dessert or as a tea-time treat.
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A staple in homes all over Ireland, this hearty wheat bread is a snap to make.
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An excellent source of vitamin C, this tangy fruit drink is also relatively low in calories.
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Italian chicken and vegetable packet
This recipe also can be prepared on the grill. Use heavy-duty aluminum foil instead of parchment paper, and place the packet off to the side of the flame.
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You can freeze uncooked meatballs in an airtight container for up to 3 months. Thaw meatballs in the refrigerator overnight before baking.
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Jamaican barbecued pork tenderloin
Jamaican jerk spice is a popular rub for grilled chicken and pork. This adaptation adds punch to barbecued pork tenderloin.
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Kugel is a sweet or savory casserole made with noodles or potatoes. This sweet noodle version uses low-fat ingredients to cut the calories.
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This version of the Italian favorite has less fat and fewer calories, because it uses low-fat cheeses and extra-lean ground beef.
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Lean country-style breakfast sausage
To give this sausage a milder flavor, use rosemary instead of sage, black pepper and red pepper flakes.
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This no-cook, refreshing lemony dessert is low in calories.
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Lemon or lime glaze for chicken, fish or vegetables
This tangy glaze adds flavor and moisture without adding fat. Serve over chicken, fish or vegetables.
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As this dessert bakes, a cake layer will form on the top with a creamy pudding layer underneath.
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Lemon rice with golden raisins and almonds
This rice dish is great with kebabs. Or serve it chilled on a bed of lettuce as a lunch salad.
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Any color of lentils may be used in this thick vegetarian stew, but red lentils will give the dish a beautiful rich color.
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Lima bean ragout with tomatoes and thyme
Also known as butter beans, lima beans are creamy with a mild flavor. This recipe spices them up with the addition of tomatoes and fresh thyme.
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Linguine with roasted butternut squash sauce
Butternut squash is high in vitamin A, which is important for vision and immune system health.
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This turkey gravy is full of flavor but low in calories, salt and fat.
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Most stocks are loaded with sodium. This one is low in sodium but loaded with taste.
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This version of macaroni and cheese gets its creamy texture and full flavor from pureed vegetables.
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Fresno peppers bring heat to this mango salsa. Serve as a dip with chips or as a topping for grilled fish or chicken.
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In this twist on a traditional pizza, mango salsa replaces tomato sauce and cheese.
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Chop the mango finer to use this recipe as a dip or as a topping for fish or chicken.
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Use this homemade marinara for spaghetti, lasagna, pita pizza, chicken Parmesan and meatball subs. The red wine can be omitted, if desired.
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Marinated portobello mushrooms with provolone
Portobello mushrooms are a good alternative to meat and hold up well when grilled.
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Fish and vegetables play a big part in healthy eating. This recipe has both.
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Mediterranean-style grilled salmon
You won't miss breaded fried fish once you try fish grilled Mediterranean style. This recipe also works well with swordfish, halibut, sea bass or any other whitefish.
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Minestrone is a thick, hearty soup of vegetables, pasta, and peas or beans.
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This refreshing fruit and tea drink can be made with instant tea or brewed tea that has been cooled.
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Canned beans make this salad fast and easy to assemble. Beans are high in fiber, protein, complex carbohydrates and iron.
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Mixed berry whole-grain coffeecake
This coffeecake is delicious for breakfast or as a dessert.
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Whip up a batch of these tasty muffins over the weekend and freeze half to enjoy during the week.
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These muesli bars are a healthy grab-and-go breakfast or snack option.
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This hearty barley soup is an excellent way to use up any cooked vegetables you have on hand.
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Trifle is a layered dessert made with sponge cake, sherry, pudding, fruit or jam, and whipped cream.
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New York strip steak with whiskey-mushroom sauce
This recipe uses strip steak, also called New York or Kansas City strip steak. The flavor is boosted by whiskey and mushrooms.
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This margarita, made with lime juice and simple syrup, is a thirst-quenching nonalcoholic treat.
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This vinaigrette uses extra-virgin olive oil and white wine vinegar, along with orange juice. It's great over spinach or fruit salad.
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Chill out with this frothy orange and vanilla smoothie.
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Craving a cool, creamy smoothie? Make it at home with frozen yogurt and orange juice concentrate.
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Orange roughy with lemon and thyme
One serving of this broiled orange roughy has only 100 calories. Serve it with steamed fresh green beans, roasted red potatoes and whole-wheat rolls.
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Orange slices with citrus syrup
This dessert uses all parts of the orange — zest, flesh and juice — to add depth and flavor.
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Orange-rosemary roasted chicken
Rosemary has an appealing piney flavor that pairs well with citrus in this roasted chicken dish.
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Overnight orange cinnamon baked French toast
This make-ahead French toast is perfect for houseguests or brunch — it gets completely assembled the night before you plan to bake and serve it.
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Overnight refrigerator oatmeal
Loaded with calcium, protein and fiber, this oatmeal will keep in the fridge up to 2 days. Try unsweetened almond or soy milk for a dairy-free option.
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Paella with chicken, leeks and tarragon
Paella is a saffron-flavored rice dish. This adaptation uses brown rice, chicken and spices you already have in your cabinet.
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Parmesan bread crumbs add texture and flavor to roasted cauliflower florets.
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Traditional pasta primavera includes a heavy cream sauce. This lighter version is much lower in calories, fat and sodium, and has a fresher taste.
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Pasta salad with mixed vegetables
Unlike mayonnaise-based pasta salads, this one uses healthy olive oil and is mixed with sauteed vegetables and herbs.
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Pasta with grilled chicken, white beans and mushrooms
White beans are a good source of many nutrients, including iron, folate, magnesium, phosphorus and potassium. You can use any variety of white bean in this recipe.
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Pasta with marinara sauce and grilled vegetables
Looking for a healthier alternative to spaghetti and meatballs? Try a simple marinara sauce topped with grilled vegetables.
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Don't have pumpkin? Use any winter squash instead.
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Pasta with spinach, garbanzos and raisins
Garbanzo beans have a slightly nutty flavor that compliments the spinach and raisins in this healthy pasta recipe.
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Peach crumble is a quick and tasty alternative to peach pie.
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These refreshing floats are made with club soda — a carbonated water that is the forerunner of sugary soda pop.
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This fruited honey spread is fat-free and has only 60 calories a serving. Try it as a topping for pancakes or serve it over roasted chicken.
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For a variation of this classic dessert, try berries, apples, pears, plums or nectarines instead of peaches. Or try a combination of fruits.
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This fresh spin on traditional hummus can be spread on sandwiches or served as a dip for apples and celery.
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If you've never tried tofu, this is an excellent introduction. Use whatever nuts you have on hand.
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Penne with tomatoes, asparagus and goat cheese
This pasta salad calls for penne, but you can use any pasta you have on hand.
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Made with chili peppers, this sauce has some heat and pairs well with chicken and other lean proteins. It also adds a pop to soups and spreads.
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A little cheddar adds flavor without adding too many calories. For even more flavor, use roast beef that has been rubbed with Italian seasonings.
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Got a surplus of fresh asparagus? Don't panic. Pickle! Pickled asparagus can be kept in the refrigerator for several weeks.
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This light and tangy salad is a great summer salad. It can also be served on top of grilled tuna steaks or with baked tortilla chips.
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This fresh uncooked tomato salsa is perfect with chips, tacos or grilled fish.
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This chicken and pineapple stir-fry is delicious with its simple homemade sauce.
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Pineapple cream cheese pie with berries
This dessert has more healthy fruit than a traditional cream pie and works with any combination of fresh berries.
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Time-saving tip: Double the batch and place uncooked prepared pizzas in the freezer for later.
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Simmering pears in fruit juice produces a simple but elegant dessert.
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Parmesan gives this creamy polenta kick and sauteed vegetables add texture.
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Polenta with roasted red pepper coulis
Polenta is coarsely ground cornmeal. Coulis is a thick sauce. Together they're delicious.
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Polenta with roasted vegetables
Looking for a new way to use zucchini? Give it a Mediterranean twist and serve with baked polenta.
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Make any meal a celebration with these easy-to-make popovers.
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Pork chops with black currant jam sauce
Forget breading and frying. Try pan-fried pork loin chops instead.
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Pork medallions with five-spice powder
This pork tenderloin is marinated, so it stays tender, juicy and flavorful.
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Pork medallions with herbes de Provence
Herbes de Provence is a combination of dried herbs, including thyme, marjoram, rosemary, basil, fennel, sage and lavender. This blend works well with pork.
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Pork tenderloin with apples and balsamic vinegar
In this recipe, balsamic vinegar complements the slightly sweet taste of the pork.
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Pork tenderloin with apples and blue cheese
Pork tenderloin is as lean as chicken breast. It's delicious paired with apples and blue cheese.
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Pork tenderloin with fennel sauce
Fennel is a vegetable that looks like a rounded cluster of celery stalks and tastes a bit like licorice.
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Portobello and blue cheese salad
Blue cheese and balsamic vinegar have strong flavors, so you only need to use small amounts in this salad.
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Chop potatoes and cauliflower about the size of a nickel so the dish will cook evenly in 25 minutes.
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Enjoy this tasty twist on potato salad. It has all the flavor you expect and less salt and fat.
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Potato soup with apples and Brie
Instead of heavy cream, this potato soup uses fat-free evaporated milk for its base.
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Instead of half-and-half, this potato-fennel soup uses fat-free milk for its creamy base.
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Olives, anchovies and capers give this sauce a Mediterranean flavor that goes well with pasta and shrimp.
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Pumpkin cream cheese dip or spread
Celebrate fall with this versatile pumpkin dip. Enjoy with apples slices or spread on a toasted bagel.
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On a chilly fall evening, this pumpkin soup is sure to satisfy. You can use canned or homemade pumpkin puree.
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When baking, use Greek yogurt to reduce or replace shortening, oil or butter. This cuts fat and makes muffins extra moist and tender.
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If pumpkins are in season, roast a small pie pumpkin and puree the flesh. Otherwise, use canned unsweetened pumpkin. This cake makes a nice gift.
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These cheese-filled treats are made with tortillas, the traditional unleavened bread wrappers of Mexico. And whole-wheat tortillas are a great way to add grains to your day.
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Need a new recipe for butternut squash? Try quibebe — a delicious, thick, squash-based South American soup.
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Quiche with ham and Swiss cheese
This easy quiche comes together quickly and is lower in fat than a traditional version.
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Quick white bean and tuna salad
White beans and whole-wheat croutons add fiber to this tuna salad.
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These golden-brown quinoa cakes are packed with nutrients and protein and are excellent served hot or at room temperature.
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Quinoa risotto with arugula and Parmesan
Quinoa is mistakenly thought of as a grain — it's actually a seed. It's gluten-free and has twice the protein of an equal amount of brown rice.
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Quinoa is an ancient grain from South America. It's a complete plant-based protein with antioxidants and heart-healthy monounsaturated fat.
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Stuffed peppers are often made with ground meat. This meatless version is made with quinoa, walnuts, tomatoes and zucchini.
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Chill out with a fun frozen treat! Combine berries, diced melon and apple juice to make colorful fruit pops.
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The whole-grain tortilla and beans make this breakfast high in fiber and protein.
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A scone is a quick bread. It rose to fame in the United Kingdom. Now it's a treat enjoyed around the world.
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Ratatouille with roasted tomato vinaigrette
This take on a French classic is a great way to up your veggie intake.
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Recipe: Linguine with garbanzo beans and arugula
This pasta recipe provides two types of fiber — insoluble fiber from whole-grain pasta and soluble fiber from garbanzo beans. Both are good for your health.
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This red, white and blue parfait is perfect for a July 4th brunch.
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These muffins are tart, sweet and nutty! Delicious at breakfast or as a dessert.
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Have leftover brown rice? Turn it into a chilled rice and beans salad.
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Rice noodles with spring vegetables
Enjoy a healthy serving of vegetables in this meatless stir-fry.
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Follow this fool-proof recipe for a juicy, tender, flavorful roasted Cornish hen.
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Roasted asparagus and wild mushrooms
Try this classic combination in the spring when asparagus and mushrooms are in season.
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Roasted butternut squash fries
Roasted butternut squash fries are sweeter and healthier than traditional French fries. This recipe also works well with sweet potatoes or acorn squash.
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Looking for a fast side dish? This colorful combination of roasted green beans, tomatoes and fresh herbs can be ready in less than 20 minutes.
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Craving french fries? Try this healthier alternative. These potato wedges are roasted, not fried, and seasoned with herbs.
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Roasted potatoes with garlic and herbs
This recipe is sure to become a family favorite. Serve hot as a side dish or cold as an appetizer.
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Roasted red bell pepper pineapple salsa
In a rush? Use roasted red peppers from a jar instead of roasting your own.
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Roasted red pepper and chicken wrap
Roasted red pepper makes these chicken wraps something special.
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Hummus is great as a spread for wraps and sandwiches. It can be kept in the fridge for up to one week.
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Traditional pesto is made with basil and pine nuts, but you can experiment with many variations. This one's a winner!
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Roasted red pepper with feta salad
For convenience, use roasted red peppers from a jar to make this salad.
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Dinner guests will be impressed with the bright flavor of this roasted whole fish. Yet it couldn't be simpler to prepare.
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Salmon is simple to roast for a quick meal.
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Roasted salmon with maple glaze
Salmon has natural richness of flavor that works well with a simple maple glaze.
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This soup is all about autumn! Enjoy on a cool fall day along with a crisp apple.
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Roasted squash with wild rice and cranberry
Caramelizing squash intensifies its flavor and brings out its natural sweetness.
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Roasted turkey is a great lean protein. This recipe serves 12 with enough leftovers for sandwiches, soup and salad.
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Roasted turkey with balsamic sauce
Herbs, olive oil and balsamic vinegar produce a refreshing alternative to traditional turkey and gravy.
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Roasted winter squash with wild rice and cranberries
Hubbard, butternut and acorn squash are all types of winter squash. Pick any one of them for this recipe.
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This omelet variation speeds up cooking time and serves 6.
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Rotelle pasta with sun-dried tomato and black olive sauce
Whole-wheat pasta with a sun-dried tomato and olive sauce is a quick lunch or dinner option.
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Tart baking apples, such as Granny Smith or Northern Spy, work well in this rustic tart.
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Salad greens with acorn squash
Looking for ways to use winter squash? Here's a fast and easy recipe with flavor and crunch. It works with acorn or butternut squash.
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Salad greens with pears, fennel and walnuts
Need a salad for a celebration? This one fits the bill!
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Sauteed bananas with caramel sauce
Sauteed bananas with caramel sauce is a sweet ending to any dinner.
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Instead of bacon, this recipe uses prosciutto, which has less fat. To cut the fat further, use smoked turkey instead.
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To keep this recipe healthy, zucchini slices are tossed with herbs and sauteed, rather than breaded and fried.
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Savory buckwheat pilaf with toasted spices
Buckwheat groats take the place of rice in this pilaf seasoned with fresh herbs and pungent spices.
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Sun-dried tomatoes add a rich taste to this low-fat dip.
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A Southern favorite, this gumbo is a lighter, Creole-style version.
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Belgian endive is a type of salad green with cream-colored leaves and a slightly bitter taste.
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The secret to making seared scallops at home is a hot pan, a little olive oil and fresh herbs.
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Seared scallops with new potatoes and field greens
This warm salad with seared scallops, new potatoes and field greens comes together quickly.
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Made to look like a painter's palette, this dessert is a fun twist on the traditional fruit plate.
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Any type of mild white fish will work in this easy recipe.
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Keep this rice mix on hand for a quick and easy whole-grain side dish.
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Memorize the marinade for this easy, one-skillet sesame ginger shrimp. It's good on chicken, tofu, pork and beef, and makes a great dip for kebabs.
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Sriracha sauce adds kick to these crunchy tofu cutlets.
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Leaving the peel on the potatoes adds fiber to this savory Irish meat pie, which is topped with a crust of mashed potatoes.
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Sherry and mushrooms give this low-fat white sauce a rich flavor. It's excellent on chicken and vegetables.
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This light version of shrimp salad has no mayo in it. But it's filling enough to be served as an entree.
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This dish is a Mediterranean twist on a Southern favorite.
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In this dish, raw fish or shellfish are cooked without heat in acidic citrus juices and seasoned with herbs and spices.
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This recipe calls for fresh tarragon and rosemary, but you can substitute dried instead. Or try fresh cilantro and lime juice.
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Shrimp marinated in lime juice and Dijon mustard
In this low-calorie dish, the shrimp is marinated rather than served with a heavy sauce.
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Olive oil replaces half the butter in this healthier version of shrimp recipe.
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Make use of fresh tomatoes by stuffing them with this shrimp-apple salad.
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Sichuan broccoli and cauliflower
If broccoli and cauliflower aren't for you, simply substitute your favorite vegetables.
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This recipe for homemade sloppy Joes is quick and uses healthier ingredients than the traditional version.
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Smoked Gouda and vegetable poached egg sandwich
This open-faced breakfast sandwich is a savory stack of roasted red peppers, smoked Gouda cheese and a poached egg.
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Smoked Gouda poblano turkey burger
This turkey burger is bursting with flavor, thanks to poblano peppers, smoked Gouda cheese, lime juice and cumin in the patty mixture.
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Smoked Gouda vegetable risotto
Smoked gouda, crimini mushrooms and sweet grape tomatoes are a winning combination in this brown rice risotto.
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A great dish to take to a party, this spread can be made up to a week in advance. Serve with crackers or slices of toasted baguette.
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Smoky bean and mushroom cornucopias
Filled with fiber, this vegetarian lunch or dinner will satisfy, with or without salsa.
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If you can't find smoked Gouda, add 1/4 teaspoon of liquid smoke to regular Gouda cheese.
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Soba noodle stir-fry with coconut curry sauce
Using coconut milk and shredded coconut in this soba noodle curry adds depth of flavor.
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Be sure to use two round cake pans, unless using a deeper pan. The coffee helps give the chocolate its deep color.
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Soft tacos with southwestern vegetables
Summer squash, zucchini, corn, tomatoes and beans are wrapped in whole-wheat tortillas and topped with smoky salsa.
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This dish is a great substitute for chili.
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Zucchini is a good source of potassium, a key mineral that the body needs to work properly.
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Southwestern chicken and pasta
Any tubular pasta, such as rigatoni or penne, will work in this recipe.
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This recipe uses stone-ground cornmeal, which includes the bran and hull, making it a good source of fiber.
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This frittata recipe uses egg whites instead of whole eggs to reduce the amount of calories, fat and cholesterol.
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In this recipe, the potato skins are baked instead of fried, which cuts down on the fat.
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This one-bowl meal is loaded with vitamins and is high in fiber.
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This black bean wrap is high in fiber and flavor.
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Spiced carrot raisin tea bread
When you want a sweet treat, this tea bread delivers. Enjoy a healthier take on traditional dessert breads.
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This melon salad is great with breakfast or lunch, or as a dessert after dinner.
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This inventive entree combines lean ground beef, spices and garlic with bulgur for a zesty kebab.
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These tacos are full of flavor, with less salt.
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Red cabbage has a tougher texture and a slightly sweeter flavor than does green cabbage.
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Snow peas are long and flat and contain tiny lentil-sized peas. You can use sugar snap peas instead in this recipe if you prefer.
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This breakfast bake uses egg substitute instead of whole eggs, which cuts the fat, cholesterol and calories.
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When you cook with pungent cheeses, you only need a small amount for strong flavor, which saves on calories and fat.
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This sweet and nutty salad is an excellent source of vitamin C, folate and manganese.
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This low-fat dip makes it easy to eat all your veggies.
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Spinach is packed with vitamins A, C and K. Start your day off right with breakfast frittata.
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Nutrition experts recommend eating fish twice a week. This recipe is a tasty way to help you meet this goal.
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This quick, hearty soup made with split peas pairs well with crusty whole-grain bread.
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Before grilling skirt steak, try marinating it in chimichurri — a tangy sauce from Argentina made with parsley and garlic.
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This version of clam chowder uses salmon instead. And salmon is full of heart-healthy omega-3 fatty acids.
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Strawberries are a good source of vitamin C and potassium. Here they're paired with amaretto liqueur and fat-free sour cream for a low-fat dessert.
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Strawberries and cream cheese crepes
Using whipped cream cheese in these crepes instead of regular cream cheese saves one-third of the calories, fat and sodium.
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Perfect served between courses or as dessert, this sorbet is loaded with vitamin C.
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This easy-to-make dessert is packed with vitamins, potassium and calcium.
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This nonalcoholic cocktail is a festive way to start or end your meal.
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The biscuits in this healthier version are made with whole-wheat pastry flour and low-sodium baking powder. Yogurt replaces the whipped cream.
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This recipe works with other squashes and grains. Butternut squash and brown rice or couscous are great options.
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This low-sodium chicken dish has the perfect balance between sweet and savory.
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This tasty dish provides almost half of your recommended daily intake of fiber.
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Think outside the bird. Baking stuffing separately saves calories and fat.
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This high-fiber, low-sodium dessert uses a mix of summer stone fruits — nectarines, peaches and apricots.
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Make the most of midsummer's wealth of vegetables and herbs with this quick and tasty soup.
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Sun-dried tomato, thyme and basil pizza
Quick and simple, this flavor-packed pizza has more fiber than a typical pizza.
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This homemade sundried tomato pesto mayonnaise can be spread on your favorite sandwich or used as a vegetable dip.
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Enjoy a snack mix with more fiber and less salt with a few simple substitutions.
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Shredded carrots, lemon and parsley add up to a quick, kidney-friendly side dish.
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Sweet peppers stuffed with scalloped corn
For extra flavor, use roasted red bell peppers for the shells.
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The slightly tangy taste of rye flour complements the sweetness of this pie's filling.
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Baking sweet potatoes for this homemade gnocchi will bring out their natural sweetness, but you can microwave or boil them if you're in a hurry.
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Baked souffles have a reputation for being tricky, but they're actually very easy. This sweet potato version makes a unique side dish.
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Sweet potato waffles with blueberry syrup
Blueberry syrup and a hint of spice make these sweet potato waffles a breakfast treat.
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Sweet potatoes and roasted bananas
When buying sweet potatoes, choose darker orange potatoes. They're much sweeter than the pale-skinned variety.
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Instead of lemon butter, this fish is served with roasted lemon wedges for a cleaner, lighter taste.
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Tabbouleh salad (cracked wheat salad)
Tired of your usual salad? Try this cracked wheat salad with fresh herbs, tomatoes and cucumbers.
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To make this flavoring even lower in sodium, leave out the salt.
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Enjoy the flavors of India with this grilled chicken and flatbread wrap.
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Called string beans, snap beans or green beans, this low-calorie vegetable helps dinner feel like a meal.
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This pressed-in pie crust tastes like a cobbler crust and is high in fiber.
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Making this Thai peanut beef dish is quicker than ordering takeout. Serve with brown rice and broccoli or bok choy.
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Cornmeal gives these muffins a crunchy texture that contrasts with the raspberries inside.
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If you don't want to peel hot beets, you can peel and cut raw beets, toss with oil and seasonings and roast for about 25 minutes.
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Tofu triangles with peanut sauce
This tofu dish is an easy meatless option for lunch or dinner.
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Tofu with hoisin and baby bok choy
This easy oven-baked tofu has a barbecue-like flavor. Steam the bok choy while the tofu bakes, and dinner can be on the table in less than 30 minutes.
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Bruschetta is a quick and easy appetizer or snack, and a great way to enjoy tomatoes when they're in season.
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To make this sauce in less time, use canned, diced tomatoes with no added salt instead of fresh Roma tomatoes. They will cook down faster.
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Instead of using tomato sauce, this made-from-scratch pizza uses chopped fresh tomatoes (or crushed canned tomatoes) for a chunkier topping.
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Pita bread replaces sliced bread in this easy sandwich.
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Tossed greens with pasta, fruit and balsamic vinaigrette
This salad is a wonderful blend of flavors — spicy, sweet and sour. It's also high in fiber.
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Most mayonnaise-based dressings, even fat-free ones, are high in sodium. Using a vinaigrette cuts sodium and adds a small amount of healthy olive oil.
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Fill a pita with canned water-packed tuna and vegetables for a quick lunch or dinner.
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Regular canned tuna has a significant amount of added salt. Using unsalted canned tuna in place of regular saves over 300 mg of sodium per sandwich.
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A low-fat source of protein, this flexible meal makes a good lunch or quick dinner.
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Broccoli is a good source of vitamins and fiber. Add sliced turkey and roll into a crepe for a quick meal.
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Got leftover turkey? Use it up in this hearty bean soup. Ground turkey also works in this recipe.
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This meatloaf-style turkey burger mixture makes tasty burgers.
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Turkey or chicken stove-top casserole over toast
This dish is a great option for using up leftovers after a large turkey or chicken dinner.
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A thin layer of homemade pesto mayonnaise dresses up this turkey sandwich. It's perfect for a weeknight dinner.
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Make this hearty dish when you have leftover turkey or chicken on hand.
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Take a break from leftover turkey sandwiches. Try a tortilla wrap with turkey, avocado and salsa.
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White beans, garlic and rosemary are traditional ingredients in many soups and stews from Tuscany.
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Tzatziki is a Greek yogurt sauce. It's a tangy counterpoint to barbecued meats, kebabs and falafel. You can also use it as a vegetable dip.
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A variety of fruits would work in this delicious after-dinner treat.
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Instead of high-fat meats, these calzones are stuffed with fresh vegetables, which boosts nutrition and reduces calories.
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This meatless take on lasagna is packed with bold flavors. Use any leftover pesto spread on sandwiches or in pasta salad.
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This fresh salsa has much less sodium than store-bought salsa does.
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This is the ultimate clean-out-the-refrigerator meal. Try bean sprouts, sugar snap peas or snow peas. Add leftover grilled chicken, sauteed shrimp or tofu.
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Vegetable, lentil and garbanzo bean stew
This vegan stew is a one-pot meal. It's full of vegetables, but you also can add chopped spinach or kale right before serving.
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This meatless chili gets its kick from Fresno peppers. If you can't find them, jalapeno peppers are a good substitute.
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In this vegetarian chili, firm tofu stands in for hamburger and is much lower in fat and cholesterol. Tofu also nicely picks up the chili flavors.
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Marinated and grilled, vegetable skewers can be a lighter option than traditional meat kebabs for lunch or dinner.
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You can prepare this casserole and store it in the fridge overnight. The next morning, let the casserole stand at room temperature while the oven heats. Then bake as directed.
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Vermicelli with asparagus and tomatoes
Vermicelli is delicate pasta. Here it's combined with fresh vegetables, Parmesan, herbs and extra-virgin olive oil.
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This dessert can be made vegan by using soy milk instead of regular milk.
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This souffle recipe contains no egg yolks, making it a low-cholesterol, heart-smart treat.
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Warm coleslaw with honey dressing
This slaw is a great way to enjoy cabbage, a healthy cruciferous vegetable.
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Watermelon-cranberry agua fresca
Agua frescas are popular fruit drinks served in Mexico. This one is easy to make at home with pureed watermelon, cranberry juice and lime juice.
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Roasted garlic gives this white bean dip a kick.
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This hearty vegetarian soup is packed with cannellini beans, sun-dried tomatoes and escarole.
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This hearty chicken chili is easy to make and low in fat and cholesterol.
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White sea bass with dill relish
Sea bass is a very good source of protein, vitamin B-6, selenium and phosphorus.
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This banana bread is gluten-free. In place of wheat flour, it uses rice, amaranth, millet, quinoa and tapioca flours.
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These pancakes are made with whole grain and seed flours, which help you feel full.
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Whole-wheat blueberry pancakes
Wholesome whole grains and blueberries make these pancakes rich in protein, fiber and B vitamins.
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Whole-wheat orzo with roasted vegetables
This dish flips the typical pasta-to-vegetable ratio, combining a small amount of whole-wheat orzo with a whole pan full of sweet roasted vegetables.
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An electric mixer is helpful but not necessary for this whole-wheat pizza dough.
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These handmade pretzels are full of flavor but low in salt.
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If you want to prepare the batter ahead of time, keep the dry and wet ingredients separate until ready to cook.
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Whole-wheat, flaxseed and millet flours keep this soda bread moist.
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A variety of mushrooms — portabella, shitake, oyster, chanterelle, cremini or porcini — will work in this soup.
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This gluten-free stuffing replaces bread with wild rice or quinoa.
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Wild rice pilaf with cranberries and apples
Wild rice is a grass seed that's considered a whole grain.
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Yellow lentils with spinach and ginger
This hearty lentil dish is loaded with fiber and flavor.
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Yellow pear and cherry tomato salad
Simple and tasty, this low-fat, low-sodium tomato salad adds bright colors to the table.
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Try this quick and easy way to spice up canned tomato soup.
-
Shredded zucchini creates moist breads and cakes and is great to add to soups, sauces and casseroles.
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- Patients & Visitors
