Make a big batch of this cereal on the weekend and reheat all week. Top with fruit or yogurt to add natural sweetness.
Acorn squash pairs with apples and brown sugar to make a hearty side dish.
This creamy sauce is low in fat, thanks to skim milk and low-fat cream cheese.
Biscotti are twice-baked cookies and are often studded with dried fruit and nuts.
This Southern classic is a refreshing dessert or snack. It also provides plenty of vitamin C.
These apple muffins are filling, thanks to milled oats and flaxseed meal in the batter.
These cornmeal muffins pair well with eggs, as well as chili and stews.
You can use a food processor to make the dough for this easy apple dumpling recipe.
This apple and lettuce salad will remind you of apple pie — without the calories and fat.
Apples and figs are a delicious combination. Figs are also a good source of iron, calcium and phosphorus.
This fruit cobbler is a lighter version of the traditional fat-laden, biscuit-topped dessert.
Whole-wheat flour adds fiber and a nutty taste to this fruit cobbler.
Fennel has a subtle licorice flavor that makes it a pleasing addition to this salad.
Apples with dip — one of many healthy recipes from Mayo Clinic.
This apricot dessert uses no flour and is gluten-free when made with gluten-free oats.
This warm artichoke and spinach dip is excellent served with vegetables and crackers — or as a topping for baked potatoes or roasted chicken.
Stuffed artichokes make an appealing appetizer, salad or side dish.
Pre-seasoned pork tenderloin tends to be high in sodium. Try this salt-free, Asian-inspired rub instead.
Bok choy, red cabbage, carrots and snow peas combine to make a visually stunning salad.
Gremolata is a combination of chopped herbs, lemon zest and garlic. This version also includes hazelnuts.
French bread serves as the base and vegetables top this tasty pizza.
Spread this aioli on your favorite sandwich or use as a dip with fresh vegetables.
Avocados are a good source of monounsaturated fat and lutein, which may protect vision.
Serve this avocado dip with raw veggies or baked chips. It also makes a good salad dressing or topping for grilled chicken.
This tangy ginger-miso dressing is a perfect complement to avocado salad.
This salsa is best served immediately but can be kept in the refrigerator overnight.
This roasted eggplant dip is delicious with pita bread and raw veggies.
Roasting beets brings out their earthy flavor, which contrasts nicely with crisp veggies and tangy citrus.
Carrots are a good source of vitamin A. This recipe accentuates their sweetness.
Blueberries are packed with antioxidants and add wonderful flavor to this breakfast favorite.
This combination of puff pastry, Brie and cranberries makes for a tasty, festive appetizer.
Tarragon has a delicate, licorice-like flavor that's perfect with chicken.
Cod is naturally very low in fat. Baking it in foil helps keep it moist, while lemon and capers add a punch of flavor.
This old-school favorite gets a healthy update with Greek yogurt and no frying. Use a mini muffin pan for smaller pups.
Try this alternative to lasagna. It uses whole-wheat pasta, lean ground beef and Parmesan.
You can mix this in the evening and refrigerate it overnight. Then just pop it in the oven first thing when you get up.
Salmon works well on the grill. After you've wrapped the fish in aluminum foil, grill until firm and opaque throughout, about 10 minutes on each side.
For an alternative to spaghetti with meat sauce, try this ziti dish loaded with fresh vegetables.
Balsamic vinegar and crumbled feta cheese give this baked chicken dish lots of flavor with very little hands-on time.
Balsamic vinegar and brown sugar make a tasty sauce that's healthier than traditional gravy.
For a nuttier flavor, replace 1/4 cup whole-wheat flour with ground flaxseeds or ground pumpkin seeds.
Serve this flavorful banana topping on pancakes or waffles, or pair with your favorite low-fat yogurt.
The combination of vegetables, lean chicken and low-fat cheese makes this pizza a healthy, well-balanced meal.
Oats pack hidden nutrition into this zesty, barbecue-flavored turkey burger.
When cooked slowly, barley takes on a creamy texture like that of Arborio rice.
This hearty barley risotto is best with seasonable vegetables. If asparagus isn't in season, swap in summer squash, butternut squash or peppers.
This basil butter tomato sauce is delicious over roasted chicken, veal or pork.
This appetizer can be prepared a day in advance. Refrigerate until ready to serve.
This bean salad uses black beans and garbanzo beans to provide fiber and protein.
Marinating beef before cooking adds flavor and helps prevent charring.
Flavorful and filling, this beef and vegetable stew is just the thing to warm you up when the weather turns cold.
Browning brisket gives a depth of flavor, while the acidic ingredients and cooking time tenderize this tough cut of beef.
Use whole-wheat tortillas with this recipe to add whole grains to your day.
Fennel, shallots, thyme and bay leaf flavor this stew, so no salt is required.
Instead of egg noodles, try this beef stroganoff over rice pilaf — a Middle Eastern dish with sauteed rice or other grains, seasonings and various vegetables.
This beautiful side salad mixes the flavors of sweet beets, savory gorgonzola and tangy vinaigrette.
This veggie burger provides about one-third of your daily fiber needs. Be sure to top this great burger with even more veggies.
Vary this recipe by substituting huckleberries, gooseberries and blackberries.
Making good bread takes practice, so keep trying. Be sure to knead it long enough. This bread is great right out of the oven.
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.
These black bean burgers are higher in fiber and lower in saturated fat and cholesterol than regular hamburgers.
For convenience, you can use canned black beans instead of dried beans in this recipe.
These vegetarian quesadillas prove that you don't need a lot of cheese in this dish — just enough to bind them together.
You control the heat with this wrap. If you want heat, use jalapeno or serrano peppers. For a milder flavor, choose Hatch chile.
This caffeine-free blackberry iced tea is flavored with cinnamon and ginger.
Fresh sole and homemade blackening seasoning are a fantastic combination, and you'll have plenty of leftover spice mix for other fish or meats.
This tasty salad dressing comes together in the blender in no time.
Blue cheese has a strong flavor so you only need a small amount to punch up the flavor of this spinach salad.
Dried lavender and fresh blueberries make this homemade lemonade a refreshing summer hit.
This recipe is a variation on a French salad — celery root remoulade — that pairs the root vegetable with a creamy mustard dressing.
This braised chicken dish uses wine, but you can substitute additional stock instead.
One serving of this kale dish more than meets your daily requirement for vitamins A and C.
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.
Broccoli, cheddar and egg bake up to make a delightful main dish suitable for breakfast, brunch or dinner.
This tasty side dish pairs crisp broccoli with lemon zest and minced garlic and can be ready in less than 10 minutes.
This easy pasta dish calls for rigatoni, a grooved tube-shaped pasta, but you can use penne if you have that on hand.
This teriyaki grouper is delicious served with herb-flavored couscous and steamed green beans.
Instead of covering scallops with a heavy sauce, this recipe calls for broiling them in honey and lime juice.
Serve these broiled sea bass fillets over a bed of sauteed spinach, which adds vitamin A, folate, riboflavin, calcium and iron to your meal.
Pilaf is a dish of rice (or other grain) that's been cooked in stock with spices.
Pilaf is a Middle Eastern dish that is made by sauteing rice in a bit of oil, and then adding seasonings and vegetables.
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.
Quickly caramelized shallots add a sweet note to the Brussels sprouts in this recipe.
These buckwheat pancakes are delicious topped with strawberries or other fresh fruit.
This quick-to-assemble, healthy wrap is a great way to use leftover chicken and add more vegetables to your diet.
Instead of syrup, try topping each buttermilk waffle with sliced fresh peaches or berries sprinkled with cinnamon.
Roasting butternut squash intensifies the flavor of this main-dish salad.
After boiling the ravioli, you can saute briefly in a little olive oil or butter, if desired.
Traditional risotto is made with white rice. Brown rice adds fiber and nutrients.
Using a marinade for the chicken adds flavor and provides a base for the salad dressing.
This thick, sweet vinaigrette is the perfect complement to salad ingredients that are tart, such as apples or dried cherries.
This homemade pizza — topped with chicken, barbecue sauce and caramelized onions — is a perfect weekend cooking project.
Whole-grain bread gives this dessert a deeper flavor and more fiber than the traditional version made with white bread.
In this Latin American dish, skirt steak marinates overnight before it's grilled and served in slices.
Quick breads are simple to make. This recipe uses fruits to sweeten it and carrots to give it a chewy texture.
This modified carrot cake uses applesauce in place of half the oil, and fat-free cream cheese instead of regular cream cheese.
One medium carrot meets more than 100 percent of your daily need for vitamin A (beta carotene). Carrots are also a good source of fiber.
This nonstarchy vegetable version of mashed potatoes is lower in calories and carbohydrates and a good source of vitamin C and folate.
This champagne substitute has all the sparkle but half the calories of the real thing.
These ricotta latkes are delicious topped with fresh fruit or thawed frozen fruit.
This twist on chicken salad sandwiches is an easy meal for two. Pair with soup and fresh fruit.
Many chicken Parmesan recipes are drowning in cheese — and calories. This lighter version is finished with a sprinkling of mozzarella.
Adobo is a tangy stew made with pork or chicken. It's flavored with a blend of soy sauce, vinegar and garlic.
Goat cheese adds a creamy texture and a slightly tangy flavor to this hearty pasta dish.
Beat the heat with this no-cook meal for two. Serve with watermelon slices or other fresh fruit.
Instead of Italian sausage, this calzone is stuffed with chicken breast, which is lower in salt and fat.
This recipe is a great way to use up leftover cooked chicken breast. Top with light sour cream and pico de gallo.
Get grilling with these homemade chicken brats. They’re lower in salt and fat than commercial brats and just as flavorful.
Chicken burritos are a cinch to put together when you have leftover chicken on hand.
A twist on classic chicken cordon bleu, this version adds spinach to the ham and cheese filling.
Add your favorite hot pepper along with the sweet peppers to give the fajitas some heat.
Quesadillas can be filled with cheese, cooked meat, refried beans or veggies — or any combination of these ingredients.
This chicken salad is a worthy centerpiece for a luncheon, but you can also serve it in whole-wheat tortillas or pitas.
Pineapple and balsamic vinegar add vibrant flavor to this quick and easy chicken salad.
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.
Chicken sliders are a healthy change from those made with beef or pork.
This version of chicken strips is kid friendly but also appeals to adults.
This recipe uses stone-ground cornmeal, which makes it higher in fiber.
Add a side of steamed broccoli to make this easy chicken dish a quick and healthy meal.
Fried chickpea batter (panisse) is a dish from southern France. In this adaptation broiling replaces frying, yielding a texture similar to that of polenta.
Jalapenos give this chili some kick. Be sure to wear rubber or plastic gloves when handling them because the oils can burn your eyes and skin.
Distinctively rich in flavor, asparagus is a good source of vitamin C, folate, iron and copper.
Shrimp is easy to grill and low in calories. Here it's seasoned with chipotle chili powder, oregano and garlic.
These quick-and-easy chocolate pudding pies make great kid-friendly desserts.
Toss this homemade cilantro lime dressing with cabbage slaw mix for a tangy side dish. Or drizzle over tacos or quesadillas.
This low-fat version of French toast uses cinnamon bread, but any type of bread would work.
This recipe makes 32 cinnamon rolls. If that's more than you need, you can freeze some for later.
Remoulade is a mayonnaise-based sauce that pairs well with seafood. You can add citrus, dill, capers or other seasonings to create different flavors.
To speed up the assembly of this salad, you can use already-segmented oranges and grapefruit.
This salmon recipe doubles down on citrus flavor — with orange zest in the seasoning and orange juice in the sauce drizzled on after baking.
Why buy salad dressing when this delicious citrus vinaigrette can be made in minutes?
Slow cooking is the secret to this creamy-tasting clam chowder.
This legume dish is high in folate and is a good source of iron.
Crunchy, baked coconut shrimp can be prepared at home in less than 30 minutes.
With their mild, sweet, onion flavor, leeks make a wonderful addition to this soup.
Corn pudding tastes great with just about anything grilled. This side dish also satisfies your sweet tooth — no need to make dessert.
Stuffed with corn, peppers and onions, these tamales are a filling, high-fiber meal.
Whole-wheat couscous, raw vegetables and fresh herbs are tossed with oil and vinegar for a hearty lunch or light dinner.
Too many crab cakes are like breaded hockey pucks. This version has very little filler. Don't overmix!
This is a lighter, zestier version of the traditional crab salad.
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.
Looking for a holiday treat to share with family and friends? Make this cranberry coffeecake with pecan crumb topping.
Cranberries are sometimes called bounce berries because the ripe berries bounce.
Looking for a breakfast treat? These muffins will hit the spot and are healthier than the typical bakery version.
It only takes a few minutes to turn a side dish of plain rice into cranberry pecan rice pilaf.
Unsweetened cranberry juice is the base for this sparkling beverage.
A cornstarch slurry thickens this soup without loads of cream. You can also thicken soup with leftover mashed potatoes or mashed cauliflower.
Blended beans provide creaminess — and protein and fiber — to this warming soup.
This recipe brings creaminess to Swiss chard without using cream.
This soup is a good source of potassium, vitamins A and C, iron, folate, magnesium and selenium.
Extra vegetables reduce the amount of beef in these enchiladas.
Roasting the squash for this soup gives the best flavor, but you can boil squash if you're in a hurry.
This whole-wheat pasta is creamy, cheesy and lower in fat than other homemade varieties.
This creamy fruit dessert combines cream cheese, yogurt, oranges, peaches and pineapple.
This spicy shrimp dish gets its kick from an easy homemade Creole seasoning blend. It's delicious over brown rice.
These black-eyed peas are seasoned with mustard, ginger, cayenne pepper, onion, garlic and bay.
Make these chicken legs ahead of time to allow the marinade to add flavor.
Use your favorite herbs and spices to season these crispy potato skins.
A splash of lime juice and a blend of spices transform an everyday carrot soup into a sophisticated indulgence.
This soup has a sweet — not spicy — taste. Curry is a combination of spices that may include cumin, ginger, onion and turmeric.
In this recipe, the sweet flavor of the apple cider and chopped apples nicely complement the pork tenderloin.
Enjoy dessert without guilt with this healthier chocolate cake.
This easy baked salmon is topped with a flavorful crust of Dijon mustard, Parmesan cheese and panko breadcrumbs.
Rice vinegar is clean tasting, while white wine vinegar has more of a "bite." Use either in the dressing for this dilled pasta salad.
This refreshing main dish salad is an elegant lunch or dinner for a beautiful spring day.
This flatbread pizza is easy to make and can be topped with any variety of herbs and vegetables.
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.
In this new take on eggplant Parmesan, the eggplant is grilled instead of fried and the spices are more typical of India than Italy.
English cucumbers, also referred to as burpless cucumbers, have a mild taste. Although an English cucumber works best in this recipe, you can use any variety.
Fattoush is a traditional Middle Eastern salad made with flatbread and vegetables.
Choose young fava beans in pods no fatter than your little finger. This simple recipe lets their flavor shine.
This pasta dish comes together very quickly and is perfect when time is limited and you're hungry.
Clams are an excellent source of vitamin B-12 and iron, and a good source of selenium.
Roasted corn has a caramelized flavor that pairs well with this soup's creamy texture. Jalapeno peppers add kick.
This recipe uses a vegetable sauce instead of fat to keep fish moist and flavorful.
These flavorful fish tacos are a healthy alternative to traditional beef tacos.
These boneless, skinless chicken breasts are topped with a creamy mushroom sauce. Serve over whole-wheat pasta with a steamed broccoli-carrot blend.
French green lentils have an intense, earthy flavor that is the star of this dish.
Cooking the onions for a very long time is the key to this classic French onion soup.
These kebabs work well with any type of fruit, including more exotic types such as star fruit, kumquats or prickly pears.
Pineapple, cantaloupe, strawberries and oranges combine to make this healthy and refreshing smoothie.
This robust sauce is traditionally served over pasta, but in this version it's served over brown rice.
These shrimp spring rolls are a fresh alternative to fried egg rolls.
Crostini is the Italian word for little toasts. These little toasts are topped with a tomato, basil and garlic mixture.
When fresh tomatoes are at their peak, their intense flavor makes this soup a treat.
Fried rice is a great way to use up leftover rice, which clumps together better than fresh rice does.
This fried rice is as flavorful as your favorite takeout version, but it's packed with brown rice and veggies.
Need to nosh? This fruit and nut bar is much healthier than a candy bar.
This fruit compote provides 2 servings of fruit and is delicious hot or cold with frozen yogurt.
Put more fruit in your fruitcake with this healthier recipe. Increasing the fruit adds fiber and boosts the flavor of this holiday classic.
Make this fruited rice pudding ahead of time, refrigerate and serve cold. Or serve this dessert warm, right from the oven.
Be sure not to over whip the potatoes or they will take on a paste-like texture.
Russet potatoes, with their low moisture and high starch content, are excellent potatoes for mashing.
For a new take on gazpacho, toss in chickpeas (also called garbanzo beans). You'll add flavor and fiber to this easy soup.
Large with a firm texture, portobello mushrooms are good candidates for grilling. They have a satisfying taste and texture with virtually no fat or sodium.
This recipe brings Asian ingredients (ginger, edamame, soba noodles, cilantro) and flavor to chicken noodle soup.
Any type of root vegetable works well in this side dish. For variety, try sweet potatoes, parsnips or rutabagas.
This turkey breast is a tasty, lower sodium version of the traditional favorite.
Hummus is a dip made from chickpeas, spices and tahini. This version uses olive oil in place of tahini, which often contains gluten.
Cut down on the fat and calories by making your own granola, with raisins, apples and cinnamon.
Lemon zest contributes lively flavor and aroma to the sour cream sauce. Walnuts add crunch.
The simple flavors of this Mediterranean salad showcase the fruity extra-virgin olive oil in the lemon dressing.
This colorful green bean side dish is a healthy addition to any meal. Each serving has only 54 calories.
This refreshing drink is an excellent source of vitamins A and C.
Salmon is an excellent source of heart-healthy omega-3 fatty acids.
Angel food cake is a low-fat, airy dessert that is the perfect finish to a summer meal.
Make your grill do double duty. Use it to make the smoky-flavored tomato sauce as well as grill the chicken.
The dressing on this salad uses low-fat buttermilk, which adds a pleasing tangy taste.
The garlic-rubbed grilled chicken is a perfect complement to the tangy dressing on this salad.
Grilled cod is paired with tangy citrus and crisp veggies to make a tempting dinner salad.
This grilled dinner salad is packed with delicious summer flavors.
Grilling caramelizes the natural sugar found in fruit, which intensifies its sweetness. Balsamic vinegar complements the grilled fruit.
Chutney is a relish of fruit simmered with vinegar and spices. This is a grilled version. Serve over chicken or rice.
Brushed with a Caribbean-style marinade and placed over a hot grill, pineapple develops a smoky sweetness.
This recipe uses pork tenderloin — a tender, lean meat — instead of flank beef steak, which has twice the fat and three times the amount of saturated fat.
Portobello mushrooms are great grilled. Serve on hamburger buns with lettuce and tomato.
Try grilling lemons, cut-side down, alongside this grilled salmon. Grilled lemons have a sweeter, concentrated flavor and make for a fun presentation.
This grilling technique infuses the salmon with lemon flavor. Serve open-faced on grilled sourdough bread.
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.
Substituting ground turkey breast for ground beef reduces the calories and saturated fat in these burgers.
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.
Give your guacamole a protein boost with beans. Enjoy as a dip or a sandwich spread.
You can bake or grill halibut. Top it with tomato basil salsa for a flavor boost.
Farro is a type of grain, and a good source of fiber and protein.
These savory crepes are filled with lean ham, asparagus, pineapple and cheese.
Instead of topping the calzone with tomato sauce, make your own tomato relish with fresh tomatoes, garlic, basil and oregano.
This one-bowl meal is a hearty combination of chicken, mushrooms, wild rice and vegetables.
For a twist on chili, replace the beef with turkey and roasted vegetables.
Cod is a mild-flavored saltwater fish that's perfect for grilling.
Want to reduce the fat and sodium in your turkey dinner? Try this flavorful alternative to traditional turkey and gravy.
This recipe can be prepared a day or two in advance and be rewarmed in the oven. Store in the refrigerator.
Need calories? This smoothie adds a meal's worth of calories to your daily plan.
Need calories and protein? This lactose-free smoothie adds a meal's worth to your daily plan.
Green bean casserole is a holiday favorite, but this version uses homemade white sauce instead of canned soup to cut the sodium without sacrificing flavor.
Use the turkey leftovers from a holiday meal or family gathering to make a hearty, low-sodium turkey soup.
Crushed crackers, honey and paprika make a tasty coating for baked chicken breasts.
You'll be fighting over this bowl of sweet sauteed carrots with fresh sage and honey.
Forget canned sweet potatoes and marshmallows. You get more taste and fewer calories with fresh sweet potatoes and honey.
These open-faced ham sandwiches are great options for lunch or dinner. Instead of ham, substitute roasted turkey or beef for a lower-sodium alternative.
Guests at the Mayo Clinic Healthy Living Program can't get enough of the house ranch dressing, made from fat-free plain Greek yogurt.
Hummus is traditionally made with chickpeas and served with pita bread.
This nonalcoholic cocktail is inspired by a New Orleans classic and is a pleasant way to cool off on a hot summer evening.
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.
No baking is required to create these individual berry pies. Serve for dessert or as a tea-time treat.
A staple in homes all over Ireland, this hearty wheat bread is a snap to make.
This tangy, refreshing drink is an excellent source of vitamin C and is also relatively low in calories.
This recipe may also 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.
You can freeze uncooked meatballs in an airtight container for up to 3 months. Thaw meatballs in the refrigerator overnight before baking.
Coated with a jerk-style spice rub, this grilled pork tenderloin is an easy and healthy addition to your menu.
Kugel is a sweet noodle casserole. This version uses low-fat ingredients to reduce the calories.
This version of the Italian favorite has less fat and fewer calories, because it uses low-fat cheeses and extra-lean ground beef.
To give this sausage a milder flavor, use rosemary instead of the sage, black pepper and red pepper flakes.
The lemon's colorful outermost layer is called the "zest" and is full of essential oils that contribute lively flavor and aroma to this cheesecake.
This tangy glaze adds flavor and moisture without adding fat. Serve over chicken, fish or vegetables.
As this dessert bakes, a cake layer will form on the top with a creamy pudding layer underneath.
This rice dish is great with kebabs. Or serve it chilled on a bed of lettuce as a lunch salad.
Any color of lentils may be used in this thick vegetarian stew, but red lentils will give the dish a beautiful rich color.
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.
This pasta recipe provides two types of fiber — insoluble fiber (from whole-grain pasta) and soluble fiber (from garbanzo beans), both good for your health.
Vegetables and herbs from a roasted turkey add to this tasty but low-fat gravy.
Most stocks are loaded with sodium. This one is low in sodium but loaded with taste.
This version of macaroni and cheese gets its creamy texture and full flavor from pureed vegetables.
Fresno peppers bring heat to this mango salsa. Serve as a dip with chips or as a topping for grilled fish or chicken.
In this twist on a traditional pizza, mango salsa replaces the tomato sauce and cheese.
If you chop the mango more finely, this recipe may be used as a dip or as a topping for fish or chicken.
Use this homemade marinara for spaghetti, lasagna, pita pizza, chicken Parmesan and meatball subs. The red wine can be omitted, if desired.
Portobello mushrooms are a good alternative to meat and hold up well when grilled.
The Mediterranean diet emphasizes vegetables and fish. This recipe has both.
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.
Minestrone is a thick, hearty soup that usually contains vegetables, pasta, and peas or beans.
This refreshing fruit and tea drink can be made with instant tea or brewed tea that has been cooled.
Beans are a good way to add fiber to your diet, especially soluble fiber. Generally, 1 cup of cooked beans provides 9 to 13 grams of fiber.
Whip up a batch of these tasty muffins over the weekend and freeze half to enjoy during the week.
These muesli bars are a healthy grab-and-go breakfast or snack option.
This hearty barley soup is an excellent way to use up any cooked vegetables you have on hand.
This trifle recipe uses a white or yellow cake and has lighter accompaniments, including vanilla pudding, fresh fruit and reduced-fat whipped topping.
This recipe calls for strip steak, also known as New York or a Kansas City strip steak. Whiskey and mushrooms amp up the flavor.
This margarita, made with lime juice and simple syrup, is a thirst-quenching nonalcoholic treat.
Vinaigrettes are blends of oil and vinegar. This one uses extra-virgin olive oil and white wine vinegar, along with orange juice. It's great over fresh spinach or fruit salad.
Orange juice is an excellent source of potassium. If you want to substitute a banana instead of the orange juice, the potassium content is similar.
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.
This dessert uses all parts of the orange — zest, flesh and juice — to add depth and flavor.
Rosemary has an appealing piney flavor that pairs well with citrus in this roasted chicken dish.
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.
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.
Paella is a Spanish dish that combines rice, garlic, onions, peas, tomatoes, and meat or shellfish.
Parmesan bread crumbs add texture and flavor to roasted cauliflower florets.
Traditional pasta primavera includes a heavy cream sauce. This lighter version is much lower in calories, fat and sodium, and has a fresher taste.
Unlike mayonnaise-based pasta salads, this one uses healthy olive oil and is mixed with sauteed vegetables and herbs.
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.
To cut fat and calories, try homemade marinara sauce and grilled vegetables as an alternative to spaghetti and meatballs.
Don't have pumpkin on hand? You can use any winter squash instead.
Garbanzo beans have a slightly nutty flavor that compliments the spinach and raisins in this healthy pasta recipe.
These refreshing floats are made with club soda — a carbonated water that is the forerunner of sugary soda pop.
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.
For a variation of this classic dessert, try berries, apples, pears, plums or nectarines instead of peaches. Or try a combination of fruits.
This fresh spin on traditional hummus can be spread on sandwiches or served as a dip for apples and celery.
If you've never tried tofu, this is an excellent introduction. Use whatever nuts you have on hand.
This meatless pasta recipe calls for penne — a diagonally cut tube pasta — but you can substitute any type of pasta.
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.
A little cheddar adds flavor without adding too many calories. For even more flavor, use roast beef that has been rubbed with Italian seasonings.
Got a surplus of fresh asparagus? Don't panic. Pickle! Pickled asparagus can be kept in the refrigerator for several weeks.
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.
This fresh uncooked tomato salsa is perfect with chips, tacos or grilled fish.
This chicken and pineapple stir-fry is delicious with brown rice, which has a high-fiber bran coating and a nut-like flavor.
This dessert has more healthy fruit than a traditional cream pie and works with any combination of fresh berries.
Time-saving tip: Double the batch and place uncooked prepared pizzas in the freezer for later.
Poaching involves gently simmering ingredients in water or a flavorful liquid. In this recipe, pears are simmered in fruit juice.
Parmesan gives this creamy polenta kick and sauteed vegetables add texture.
Polenta with roasted Mediterranean vegetables is a good way to use summer vegetables, such as eggplant, zucchini and red peppers.
Polenta is coarsely ground cornmeal. Coulis is a thick sauce. Together they're delicious.
Instead of being breaded and fried, these pork loin chops are pan-fried and topped with a light sauce.
This pork tenderloin is marinated, so it stays tender, juicy and flavorful.
Herbes de Provence is a combination of dried herbs, including thyme, marjoram, rosemary, basil, fennel, sage and lavender. This blend works well with pork.
In this recipe, balsamic vinegar complements the slightly sweet taste of the pork.
Pork tenderloin is as lean as chicken breast. It's delicious paired with apples and blue cheese.
Fennel is a vegetable that looks like a rounded cluster of celery stalks and tastes a bit like licorice.
Blue cheese and balsamic vinegar have strong flavors, so you only need to use small amounts in this salad.
Chop potatoes and cauliflower about the size of a nickel so the dish will cook evenly in 25 minutes.
Enjoy this tasty twist on potato salad. It has all the flavor you expect and less salt and fat.
Instead of heavy cream, this potato soup uses fat-free evaporated milk for its base.
Instead of half-and-half, this potato-fennel soup uses fat-free milk for its creamy base.
Olives, anchovies and capers give this sauce a Mediterranean flavor that goes well with pasta and shrimp.
Celebrate fall with this versatile pumpkin dip. Enjoy with apples slices or spread on a toasted bagel.
This easy pumpkin soup can be made with canned or homemade pumpkin puree.
When baking, use Greek yogurt to reduce or replace shortening, oil or butter. This cuts fat and makes muffins extra moist and tender.
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.
The traditional unleavened bread wrappers of Mexico, whole-wheat tortillas are a versatile way to add grains to your day.
Need a new recipe for butternut squash? Try quibebe — a delicious, thick, squash-based South American soup.
To further lower the fat and cholesterol in this recipe, use 1/2 cup egg substitute instead of the 1 egg and 2 egg whites.
White beans and whole-wheat croutons add fiber to this tuna salad.
These golden-brown quinoa cakes are packed with nutrients and protein and are excellent served hot or at room temperature.
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.
Quinoa, an ancient grain from South America, is rich in B vitamins and minerals. It also has antioxidants and heart-healthy monounsaturated fat.
Chill out with a fun frozen treat! Combine berries, diced melon and apple juice to make colorful fruit pops.
The whole-grain tortilla and beans make this breakfast high in fiber.
A scone is a quick bread that is popular in the United Kingdom, where it's a common teatime treat.
This take on a French classic is a great way to up your veggie intake.
The brightly colored yellow pear, orange and red cherry tomatoes add superb color and taste to this simple low-fat, low-sodium salad.
This red, white and blue parfait is perfect for a July 4th brunch.
Although pecans are high in fat and calories, a few sprinkled on top of these muffins go a long way toward adding crunchy texture and robust flavor.
Enjoy a healthy serving of vegetables in this meatless stir-fry.
Follow this fool-proof recipe for a juicy, tender, flavorful roasted Cornish hen.
Try this classic combination in the spring when asparagus and mushrooms are in season.
Roasted butternut squash fries are sweeter and healthier than traditional French fries. This recipe also works well with sweet potatoes or acorn squash.
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.
Craving french fries? Try this healthier alternative. These potato wedges are roasted, not fried, and seasoned with herbs.
This recipe is sure to become a family favorite. Serve hot as a side dish or cold as an appetizer.
In a rush? Use roasted red peppers from a jar instead of roasting your own.
Roasting bell peppers is easy. And roasted red pepper makes this chicken wrap something special.
Refrigerate hummus up to one week. Use as a spread for wraps or sandwiches.
Traditional pesto is made with basil and pine nuts, but you can experiment with many variations. This one's a winner!
For convenience, use roasted red peppers from a jar to make this salad.
Dinner guests will be impressed with the bright flavor of this roasted whole fish. Yet it couldn't be simpler to prepare.
This salmon fillet doesn't need marinating and is ready to roast. The natural richness of salmon is wonderful with the simple maple syrup glaze.
This soup is all about autumn! Enjoy on a cool fall day along with a crisp apple.
Caramelizing squash intensifies its flavor and brings out its natural sweetness.
Roasted turkey is a low-fat entrée or the perfect lean protein for leftover sandwiches, salads and soups.
Instead of serving gravy with your turkey, try this refreshing balsamic sauce.
Hubbard, butternut and acorn squash are all kinds of winter squash. Pick your favorite to use in this recipe.
This omelet uses egg substitute instead of whole eggs, which cuts the amount of fat, calories, cholesterol and sodium.
Whole-wheat pasta with a sun-dried tomato and olive sauce is a quick lunch or dinner option.
Tart baking apples, such as Granny Smith or Northern Spy, work well in this rustic tart.
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.
This salad includes pears, walnuts and fennel, which resembles celery and has a mild, sweet licorice flavor.
Sauteed bananas with caramel sauce is a sweet ending to any dinner.
Instead of bacon, this recipe uses prosciutto, which has less fat. To cut the fat further, use smoked turkey instead.
To keep this recipe healthy, zucchini slices are tossed with herbs and sauteed, rather than breaded and fried.
Buckwheat groats take the place of rice in this pilaf seasoned with fresh herbs and pungent spices.
A Southern favorite, this gumbo is a lighter, Creole-style version.
This recipe calls for Belgian endive, a salad green with cream-colored leaves and a slightly bitter taste.
The secret to making seared scallops at home is a hot pan, a little olive oil and fresh herbs.
This warm salad with seared scallops, new potatoes and field greens comes together quickly.
Fresh fruits are arranged to look like a painter's palette in this healthy dessert. Use the fruits suggested or substitute your favorites.
Keep this rice mix on hand for a quick and easy whole-grain side dish.
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.
Leaving the peel on the potatoes adds fiber to this savory Irish meat pie, which is topped with a crust of mashed potatoes.
Sherry and mushrooms give this white sauce a rich flavor. It makes an excellent topping for chicken or vegetables.
This is a light version of traditional shrimp salad (without mayo) and is filling enough to be served as an entree.
In ceviche, raw fish or shellfish are cooked (cured) without heat in acidic citrus juices and seasoned with herbs and spices.
This recipe calls for fresh tarragon and rosemary, but you can substitute dried instead. Or try fresh cilantro and lime juice.
In this low-calorie dish, the shrimp is marinated rather than served with a heavy sauce.
In this scampi recipe, the shrimp are sauteed in a small amount of olive oil and tossed together with shallots, lemon juice, and brandy or sherry.
Make use of fresh tomatoes by stuffing them with this shrimp-apple salad.
If broccoli and cauliflower aren't for you, simply substitute your favorite vegetables.
This recipe for homemade sloppy Joes is quick and uses healthier ingredients than the traditional version.
This open-faced breakfast sandwich is a savory stack of roasted red peppers, smoked Gouda cheese and a poached egg.
This turkey burger is bursting with flavor, thanks to poblano peppers, smoked Gouda cheese, lime juice and cumin in the patty mixture.
Smoked gouda, crimini mushrooms and sweet grape tomatoes are a winning combination in this brown rice risotto.
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.
This hearty egg dish goes beyond breakfast; try it for lunch or dinner.
If you can't find smoked Gouda, add 1/4 teaspoon of liquid smoke to regular Gouda cheese.
Using coconut milk and shredded coconut in this soba noodle curry adds depth of flavor.
Be sure to use two round cake pans, unless using a deeper pan. The coffee helps give the chocolate its deep color.
Summer squash, zucchini, corn, tomatoes and beans are wrapped in whole-wheat tortillas and topped with smoky salsa.
Zucchini is a good source of potassium. One medium zucchini has more potassium than one medium banana.
Any tubular pasta, such as rigatoni or penne, will work in this recipe.
This recipe uses stone-ground cornmeal, which includes the bran and hull, making it a good source of fiber.
This frittata recipe uses egg whites instead of whole eggs to reduce the amount of calories, fat and cholesterol.
In this recipe, the potato skins are baked instead of fried, which cuts down on the fat.
This one-bowl meal is loaded with vitamins A, C and K, and is high in fiber.
When you want a sweet treat, this tea bread delivers. Enjoy a healthier take on traditional dessert breads.
This melon salad is great with breakfast or lunch, or as a dessert after dinner.
This inventive entree combines lean ground beef, spices and garlic with bulgur for a zesty kebab.
The seasoning for these tacos is full of flavor, not sodium, unlike commercial taco mixes.
Red cabbage has a tougher texture and a slightly sweeter flavor than does green cabbage.
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.
This breakfast bake uses egg substitute instead of whole eggs, which cuts the fat, cholesterol and calories.
When you cook with pungent cheeses, you only need a small amount for strong flavor, which saves on calories and fat.
This sweet and nutty salad is an excellent source of vitamin C, folate and manganese.
Spinach is packed with vitamins A, C and K. Start your day off right with breakfast frittata.
Nutrition experts recommend eating fish twice a week. This recipe is a tasty way to help you meet this goal.
This quick, hearty soup made with yellow split peas pairs well with crusty whole-grain bread.
Before grilling skirt steak, try marinating it in chimichurri — a tangy sauce from Argentina made with parsley and garlic.
This tasty one-dish meal combines lean sirloin with noodles, broccoli and asparagus.
This variation on traditional clam chowder uses salmon — a source of heart-healthy omega-3 fatty acids.
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.
Using whipped cream cheese in these crepes instead of regular cream cheese saves one-third of the calories, fat and sodium.
Perfect served between courses or as dessert, this sorbet is loaded with vitamin C.
For this milkshake, you can substitute 1 cup of sliced fresh peaches in place of the strawberries for an equally tasty treat.
This nonalcoholic cocktail is a festive way to start or end your meal.
The biscuits in this healthier version are made with whole-wheat pastry flour and low-sodium baking powder. Yogurt replaces the whipped cream.
This recipe works with other squashes and grains. Butternut squash and brown rice or couscous are great options.
This low-sodium chicken dish has the perfect balance between sweet and savory.
This tasty dish provides almost half of your recommended daily intake of fiber.
Stuffed peppers are often made with ground meat. This meatless version is satisfying, thanks to a hearty mix of quinoa, walnuts, tomatoes and zucchini.
This recipe calls for baking the stuffing separately from the turkey or chicken, which cuts down on fat and calories.
This high-fiber, low-sodium dessert uses a mix of summer stone fruits — nectarines, peaches and apricots.
Make the most of midsummer's wealth of vegetables and herbs by making this quick and tasty soup.
To use dry-packed sun-dried tomatoes, soak in boiling water for about 5 minutes then drain. The tomatoes should be soft and pliable.
This homemade sundried tomato pesto mayonnaise can be spread on your favorite sandwich or used as a vegetable dip.
Instead of peanuts and pretzels, this snack mix includes garbanzos and dried fruit, boosting the fiber and lowering the fat and sodium.
Carrots — an excellent source of beta carotene — are great raw for snacking or cooked as a side dish.
For extra flavor, use roasted red bell peppers for the shells.
The slightly tangy taste of rye flour complements the sweetness of this pie's filling.
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.
Baked souffles have a reputation for being tricky, but they're actually very easy. This sweet potato version makes a unique side dish.
Blueberry syrup and a hint of spice make these sweet potato waffles a breakfast treat.
When buying sweet potatoes, choose darker orange potatoes. They're much sweeter than the pale-skinned variety.
Instead of lemon butter, this fish is served with roasted lemon wedges for a cleaner, lighter taste.
Tabbouleh is made with cracked bulgur wheat and is delicious in a pita or served as a side salad.
To make this seasoning mix even lower in sodium, omit the salt.
Enjoy the flavors of India with this grilled chicken and flatbread wrap.
Green beans, also called string beans or snap beans, are one of the most popular vegetables. They are low in calories and filling.
This pressed-in pie crust tastes like a cobbler — and is high in fiber.
Making this Thai peanut beef dish is quicker than ordering takeout. Serve with brown rice and broccoli or bok choy.
Cornmeal gives these muffins a crunchy texture that contrasts with the raspberries inside.
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.
This tofu dish is an easy meatless option for lunch or dinner.
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.
Bruschetta is a quick and easy appetizer or snack, and a great way to enjoy tomatoes when they're in season.
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.
Instead of using tomato sauce, this made-from-scratch pizza uses chopped fresh tomatoes (or crushed canned tomatoes) for a chunkier topping.
Pita bread replaces sliced bread in this easy tomato and basil sandwich.
This salad is a wonderful blend of flavors — spicy, sweet and sour. It's also high in fiber.
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.
Fill a pita with canned water-packed tuna and vegetables for a quick lunch or dinner.
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.
Tuna, like all fish, is a good low-fat source of protein. In this recipe, tuna steaks are grilled.
Broccoli is a good source of vitamins and fiber. Add sliced turkey and roll into a crepe for a quick meal.
Got leftover turkey? Use it up in this hearty bean soup. Ground turkey also works in this recipe.
This meatloaf-style turkey burger mixture makes tasty burgers.
This casserole is a great option for using up leftovers after a large turkey or chicken dinner.
A thin layer of homemade pesto mayonnaise dresses up this turkey sandwich. It's perfect for a weeknight dinner.
Make this hearty dish when you have leftover turkey or chicken on hand.
Take a break from leftover turkey sandwiches. Try a tortilla wrap with turkey, avocado and salsa.
White beans, garlic and rosemary are traditional ingredients in many soups and stews from Tuscany.
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.
If you don't like poached peaches, use nectarines, apples, small pears or apricots instead.
Instead of high-fat meats, these calzones are stuffed with fresh vegetables, which boosts nutrition and reduces calories.
This meatless take on lasagna is packed with bold flavors. Use any leftover pesto spread on sandwiches or in pasta salad.
This fresh salsa has much less sodium than store-bought salsa does.
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.
This vegan stew is a one-pot meal. It's full of vegetables but you can add more by adding chopped spinach or kale right before serving.
This meatless chili gets its kick from Fresno peppers. If you can't find them, jalapeno peppers are a good substitute.
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.
Traditionally, kebabs are marinated pieces of meat, fish or shellfish threaded onto skewers and then grilled. This version uses vegetables instead.
You can prepare this casserole and refrigerate overnight. The next morning, let the casserole stand at room temperature while oven heats and then bake as directed.
Vermicelli is delicate pasta. Here it's combined with fresh vegetables, Parmesan, herbs and extra-virgin olive oil.
This chocolate pudding can be made vegan by substituting soy milk for regular milk.
This souffle recipe contains no egg yolks, making it a low-cholesterol, heart-smart treat.
This slaw is a great way to enjoy cabbage, a healthy cruciferous vegetable.
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.
This hearty vegetarian soup is packed with cannellini beans, sun-dried tomatoes and escarole.
This hearty chicken chili is easy to make and low in fat and cholesterol.
Sea bass is a very good source of protein, vitamin B-6, selenium and phosphorus.
This banana bread is gluten-free. In place of wheat flour, it uses rice, amaranth, millet, quinoa and tapioca flours.
These pancakes are made with whole grain and seed flours, which help you feel full.
White whole-wheat flour is smoother in texture than is regular whole-wheat flour, yet it still yields the benefits of a whole grain.
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.
An electric mixer is helpful but not necessary for this whole-wheat pizza dough.
If you want to prepare the batter ahead of time, keep the dry and wet ingredients separate until ready to cook.
Whole-wheat, flaxseed and millet flours keep this soda bread moist.
A variety of mushrooms — portabella, shitake, oyster, chanterelle, cremini or porcini — will work in this soup.
This gluten-free stuffing replaces bread with wild rice or quinoa.
Not rice at all, wild rice is the unpolished kernels of a wild grass.