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Velvety pumpkin soup deepened with dried porcini and shiitake mushrooms, nutmeg, and a splash of mushroom soaking liquid. Vegan, low-fat, and packed with fall flavor.

Romesco-style roasted pepper dip made with broiled red and yellow bell peppers, roasted garlic, almonds, and sherry vinegar. A low-fat vegetarian appetizer with a striking two-tone presentation.

Homemade whole wheat pita pocket bread with just four ingredients: whole wheat flour, yeast, honey, and water. Bakes in 5 minutes at high heat and puffs into perfect pockets.

Low-fat oatmeal muffins packed with warm spices, dried cranberries, and pecans. Made with maple syrup, orange juice, and egg whites for 12 healthy muffins.

Egg-free bran muffins packed with grated carrots, dried apricots, raisins, and walnuts. Made with whole-wheat flour, orange juice, and honey for naturally sweet, low-fat muffins.

Rocky road frozen yogurt made with just 4 ingredients: yogurt, raisins, mini marshmallows, and chocolate syrup. A low-fat frozen treat kids love to make.

Quick and simple to prepare and very healthy. Replaces potato or rice or pasta. Great with grilled chicken or fish or lamb.

Swordfish escabeche features golden-crusted swordfish bathed in a tangy red wine vinegar sauce spiced with toasted oregano, cumin, allspice, and cinnamon. Served at room temperature with sweet onion rings and red chilies.

Light chocolate mousse made with ricotta cheese and cocoa. A creamy, low-fat dessert that sets with gelatin and comes together in 30 minutes.

Low-fat unfried rice with marinated shiitake mushrooms, bell peppers, brown rice, and teriyaki. All the flavor of fried rice without the oil, using rice wine to keep vegetables from sticking.

Vegetarian lentil roast with ground nuts, corn flakes, applesauce, and sage, topped with tomato soup glaze. A hearty meatless loaf that slices like a traditional roast.

Low-fat fudgy chocolate cake made with buttermilk, strong coffee, and cocoa powder, topped with a glossy cooked chocolate icing. No butter needed.

Eggplant miso soup with tofu, carrots, and scallions. A simple Japanese-style soup ready in 20 minutes with just six ingredients. Vegan and low-fat.

Peach Melba parfaits with peach-amaretto vanilla ice cream layered with raspberry coulis and fresh berries. Escoffier's classic dessert in parfait form.

Low-fat lemon poppy seed bran pound cake with oat bran, non-fat lemon yogurt, and egg whites. The classic bright lemon-poppy flavor with a tender bundt crumb and a tangy lemon glaze.

An elegant French strawberry chibouste-style dessert: pastry cream lightened with Italian meringue, set with gelatin, molded against fresh strawberries over a thin genoise base. A patisserie classic at home.