Mix pasta, spinach, beets, onion and walnuts in a salad bowl. Combine maple syrup, vinegar and olive oil in a small jar and shake well. Pour over salad. Serve immediately or cover and refrigerate until you're ready to eat.

Each serving contains about 333 calories, 20 grams protein, 2 grams fat (5 percent calories from fat), no cholesterol, 63 grams carbohydrate, 15 grams fiber, and 204 mg sodium.

This is a picture-pretty first course for a summer meal. Make in advance and serve chilled.

Each serving contains about 175 calories, 15 grams protein, 10 grams fat (51 percent calories from fat), 46 mg cholesterol, 3.5 grams carbohydrate, 1 gram fiber, and 675 mg sodium.

Each serving contains about 257 calories, 24 grams protein, 5 grams fat (18 percent calories from fat), 63 mg cholesterol, 30 grams carbohydrate, 3 grams fiber, and 195 mg sodium.

A flavorful soup that's a snap to prepare.

What a combo: chickpeas, red bell pepper, cucumber, celery, and grape tomatoes.

Cook this soup for about an hour, or until the grains are tender.

Each serving contains about 400 calories, 31 grams protein, 16.5 grams fat (37 percent calories from fat), 68 mg cholesterol, 29.5 grams carbohydrate, 3 grams fiber, and 611 mg sodium.

A 3-ounce serving of the best steak possible is the centerpiece of this large salad. Cook the steak on an indoor, two-sided contact electric grill.

Layer the ingredients in a large salad bowl, then add the dressing and cheese just before serving.

Flavored with fresh rosemary, this salad is perfect for a summer outing.

Each serving contains about 182 calories, 1 gram protein, 6 grams fat (30 percent calories from fat), 15 mg cholesterol, 27 grams carbohydrate, 3 grams fiber, and 10 mg sodium.

Make a main-meal salad lunch or light dinner for two with a can of tuna and a ring mold, such as a 4-1/2-inch diameter mini-spring-form pan or an empty can with the top and bottom cut out (a 28-ounce can is about 4 inches in diameter).

Each serving contains about 137 calories, 10 grams protein, 3 grams fat (20 percent calories from fat), 11 mg cholesterol, 19 grams carbohydrate, 2.5 grams fiber, and 400 mg sodium.

Before rolling, toss thin strips of the ham, turkey, and cheese with the veggies. It should look like confetti!

Combine bread crumbs and Parmesan cheese in bowl. Dip eggplant slices in egg substitute, then coat generously with the breadcrumbs and Parmesan cheese.

Make the sandwiches first, then dip them in the egg-milk mixture and cook on a griddle until golden.

Create four open-faced sandwiches by layering vegetables with a little feta cheese. Return to the oven to melt the cheese and toast the bread.

Ground lamb joins roasted eggplant and feta cheese in these tasty pocket sandwiches.

These bite-sized appetizers can be served with fresh fruit on skewers.

Top a pizza crust with barbecued chicken, onions, and bell peppers.

Cut the chicken into strips, dip in the egg-nut mixture, then bake. Serve with bottled chutney.

Each serving contains about 175 calories, 15 grams protein, 10 grams fat (51 percent calories from fat), 46 mg cholesterol, 3.5 grams carbohydrate, 1 gram fiber, and 675 mg sodium.

Each serving contains about 257 calories, 24 grams protein, 5 grams fat (18 percent calories from fat), 63 mg cholesterol, 30 grams carbohydrate, 3 grams fiber, and 195 mg sodium.

Each serving contains about 247 calories, 27 grams protein, 8 grams fat (30 percent calories from fat), 117 mg cholesterol, 14 grams carbohydrate, 6 grams fiber, and 321 mg sodium.

Two eggs, shredded spinach, and reduced-fat Swiss are perfect partners.

Pour over pasta or serve with grilled meat, chicken or fish.

Each serving contains about 149 calories, 27 grams protein, 1.5 grams fat (9 percent calories from fat), 69 mg cholesterol, 5 grams carbohydrate, less than a gram fiber, and 79 mg sodium.

A whole chicken is roasted with Vidalia onions and plum tomatoes, seasoned with lime juice and thyme.

Each serving contains about 133 calories, 27 grams protein, 2 grams fat (14 percent calories from fat), 69 mg cholesterol, 1 gram carbohydrate, less than a gram fiber, and 110 mg sodium.

Farmers across the country raise this sweet, slightly nutty-tasting fish.

Garnish with slices of orange, lemon, and lime.

These are delicious with a swirl of avocado sauce—avocado mashed with low-fat sour cream and lemon juice.

A simple meal for one, quickly prepared in a microwave oven.

Pour over pasta or serve with grilled meat, chicken or fish.

Great finger food for a party! The recipe makes 24 mini-sandwiches.

Baste the steaks with dipping sauce, then grill for about 10 minutes.

The fillets are dipped in Japanese-style breadcrumbs and herbs before cooking.

Serve with cooked, chopped spinach to which you’ve added low-fat sour cream, cooked instant brown rice, and a bit of butter.

A fun veriation on traditional pizza toppings, with shrimp, ricotta cheese, and mozzarella.

Serve salmon hot or cold with dill sauce made by combining low-fat sour cream, cucumber, and fresh dill.

Rub the fillets with spices, then broil for about eight minutes, turning once.

Marinate pork tenderloin in a mixture of Dijon mustard, soy sauce, garlic and ginger.

Chop the ham and divide among the wonton cups. Divide cheese among the cups. Top each cup with about a half teaspoon of chutney. Bake at 375 degrees for 7 to 10 minutes; edges should be lightly browned and filling warm. Serve with fresh fruit on skewers.

Apples, onions, and garlic are simmered with chops.

Serve this dish over angel hair pasta.

Serve with noodles. Spinach would be a good side dish.

Marinate the pork in a spicy tomato sauce, then thread on skewers and broil.

Pour over pasta or serve with grilled meat, chicken or fish.

A 3-ounce serving of the best steak possible is the centerpiece of this large salad. Cook the steak on an indoor, two-sided contact electric grill.

Reduce the sodium by rinsing the beans and using low-salt canned tomatoes.

Put the flat bread spread with the toppings on an oven tray and use the "top brown" setting. It's ready when the cheese bubbles -- three to five minutes.

Each serving contains about 250 calories, 6.5 grams protein, 5 grams fat (18 percent calories from fat), no cholesterol, 46 grams carbohydrate, 6 grams fiber, and 45 mg sodium.

Keep this on hand for a quick meal, or prepare in batches to give as gifts.

Drain and rinse beans and put into blender. Drain tomatoes and add to blender. Add cumin, chili powder and cilantro. Blend to desired consistency. Refrigerate until ready to serve with baked corn chips or toasted whole-wheat pita triangles.

Bananas that are getting past ripe work perfectly in smoothies. Peel them, wrap them in plastic, and freeze them.

Applesauce adds moistness without fat. A non-nutritive sweetener also cuts the calories.

Each serving contains about 202 calories, 10 grams protein, 4 grams fat (18 percent calories from fat), 4 mg cholesterol, 33 grams carbohydrate, 4 grams fiber, and 551 mg sodium.

Ciabatta, the Italian flat bread popular in panini (toasted sandwiches), makes a handy pizza base. You can reduce the carbs and calories slightly by pulling out some of the soft interior.

In a large pot, heat oil over medium-high heat. Add onion, carrots, celery, garlic and pot herbs.

Toss wheat cereal and cashews with raisins, dried blueberries, dried cranberries, or chopped dried apricots.

Peel and core apples. Chop apples and put into a microwave-safe dish with cranberries. Add water. Cover and microwave on high for four minutes. Stir in sugar (or sweetener) and mash with a fork to desired consistency. Serve warm immediately or refrigerate and serve cold.

Put all ingredients in blender and blend for about 20 seconds. If mixture is too thick, add a little more vegetable broth. Serve hot or cold.

Pour over pasta or serve with grilled meat, chicken or fish.

Mix all ingredients and refrigerate until ready to use, or use immediately. To make the dipping sauce, put it in a blender and blend on high about 10 seconds.

Add chopped peaches after you have poured the pancakes on the griddle.

This is a great sauce for meat, fish, fowl, or pasta. You can also use it as a spread for crackers or bread.

Boil potatoes with garlic, then mash with sour cream and whip until smooth.

Rosti has been called the national dish of German-speaking Switzerland. Rosti is similar to hash browns and is usually topped with cheese.

Roast new potatoes with fresh rosemary and a little olive oil.

Bake at 350 degrees for 45 minutes. Let sit for 10 minutes before serving. You can prepare this dish in advance, refrigerate it and bake it in the morning.

After combining ingredients, cover and chill for two hours before serving.

Just three ingredients: pineapple chunks, vanilla yogurt, and ice. Quick and yummy!

Turn your lemonade pink with fresh, ripe strawberries.

You can use regular, decaffeinated, or herbal tea. Let it steep for five to seven minutes.

To prepare as a gift, strain the vinegar into pretty bottles. Add a fresh sprig of rosemary to each.

Roast for 15 to 20 minutes (depending on thickness of asparagus), shaking once to turn spears. Pour on balsamic vinegar and serve hot or at room temperature.

Each serving contains about 98 calories, 2 grams protein, 2 grams fat (18 percent calories from fat), no cholesterol, 20 grams carbohydrate, 5 grams fiber, and 108 mg sodium.

Serve this dish hot, at room temperature, or chilled as a side dish—to grilled salmon, for instance.

If you use the can as a mold, remove it carefully. Cover loosely and refrigerate, unless you're ready to eat it at once. If you use the ring mold, some juice may leak out during refrigeration. Use a paper towel to dry the plate just before serving.

For a cool, summer drink, mash kiwi and strawberries and mix with plain seltzer and ice.

Serve with hot rice and garnish with fresh chopped cilantro.

Costa Ricans, who call themselves "Ticos," regularly eat rice with beans. This meal is generally lightly seasoned, which allows each diner to add condiments to individual taste.

You can make this dish in a wok or a large frying pan. If you're not feeling vegetarian, you can add shrimp.

Sour cream or butter taste delicious on baked potatoes, but they come with a price: Both contain saturated fat and cholesterol. Here's a healthy, and tasty, alternative topping for your next baked potato.

These ingredients are in the right proportions for one batch of dip mix. For a gift jar, keep adding a round of all five ingredients until you have enough to fill the jar.

Pre-bake the crust, then spoon in the filling and top with shredded cheese.

Textured vegetable protein makes this dish a hearty vegetarian meal.

You can make a healthier party mix by using whole-grain cereals, olive oil instead of butter or margarine, and soy nuts or wasabi peas rather than the usual mixed nuts.

Each serving contains approximately 197 calories, 5 grams protein, 1 gram fat, 3 mg cholesterol, 45 grams carbohydrate, 5 grams fiber, and 44 mg sodium.

Melted chocolate, chocolate chips, and nuts make a great combo for these cookies.

Each serving contains about 266 calories, 6 grams protein, 9 grams fat (30 percent calories from fat), 18 mg cholesterol, 42 grams carbohydrate, 3 grams fiber, and 113 mg sodium.

Each serving contains about 145 calories, 8 grams protein, 9 grams fat, no cholesterol, 24 grams carbohydrate, 4 grams fiber and 100 mg sodium.

You don't need ice cubes if you freeze the cherries before blending.

You don't have to tell anyone these are homemade, healthy granola bars. Just let your guests enjoy the chewiness of the oats and dense chocolate flavor from the highest-quality dark chocolate you can find.

Serve this with a bit of gingered whipped cream for a special dessert.

Here's a sweet treat without the calories of sugar.

Blend fresh mango, reduced-fat sour cream, and lime juice.

Fresh peaches and blueberries are nestled under a topping flavored with ginger and lemon.

Put peaches, yogurt, ice and all but six raspberries into blender and puree. Serve in tall glasses. Garnish with reserved berries. The smoothie will be thick enough to float them on top. Add fresh mint leaves if you have them.

A moist quick bread perfect for the holidays.

Each contains about 134 calories, 1 gram of protein, 3 grams of fat, no cholesterol, 28 grams of carbohydrate, 3 grams of fiber and 44 mg of sodium. For more crunch, add 1/3 cup of chopped walnuts, which adds 38 calories, 1 gram of protein, 4 grams of fat, 1 gram of carbohydrate and no cholesterol, fiber or sodium to each serving.

In a small bowl, mix cream cheese, sour cream, vanilla and confectioner's sugar with a whisk to make no-cook pastry cream. Put mixture on top of graham cracker crumbs. Top with berries.

Chill the cheesecake overnight, then top with fresh strawberries and a drizzle of melted raspberry jam.

The sugar-free crust needs to chill before rolling out.

Wanton wrappers make these little desserts a snap to prepare.