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Vegan garlic soup with three whole bulbs of fresh garlic, pearl barley, wild rice, potatoes, and mushrooms in a thyme-rosemary broth. A hearty, low-fat soup that improves overnight.

Tropical rice side dish loaded with mandarin oranges, crushed pineapple, toasted coconut, slivered almonds, and mango chutney. Ready in 30 minutes.

Banana orange yogurt muffins are a healthy oat-based breakfast bake with mashed banana, fresh orange zest, plain yogurt, and chopped dates. Lower-fat with egg whites, ready in under an hour.

A low-fat creamy mushroom soup made with dried oyster, morel, and porcini mushrooms plus fresh portabellos, simmered with leeks and curry in skim milk. Finished with dry sherry and fresh chervil. Ready in 25 minutes.

Black tea smoked chicken: Sichuan-and-five-spice-rubbed thighs hot-smoked over rice, black tea, and brown sugar, then tucked into lettuce cups with peanuts, scallion, and a soy-ginger glaze. An impressive, gluten-free-friendly appetizer.

My grandfather's whole wheat bread with oatmeal and cracked wheat for a bit more wholesome texture.

Broccoli simmered in reduced chicken broth with garlic, onion, and caraway seeds, then finished with dollops of ricotta that melt into a creamy, light sauce over pasta.

Three tomato salad with red, yellow pear, and cherry tomatoes plus mushrooms in a balsamic-mustard vinaigrette with fresh basil. A colorful, low-fat summer side.

Light blueberry muffins use egg whites, egg substitute, and fat-free spread for tender, fruit-packed muffins with lemon-bright flavor. Two cups of fresh blueberries in every batch.

Bread machine oat bread with mashed potato flakes for extra moisture. Half oat flour, half bread flour, hands-off baking that stays soft for days.

Fish fumet made from sole or salmon bones simmered with white wine, bouquet garni, onion, and carrot, then strained and reduced by half. A foundational French stock for seafood sauces and soups.

Berry muffins with whole wheat, bran, and fresh strawberries or blueberries. A high-fiber, low-fat breakfast bake sweetened with strawberry yogurt and crowned with crunchy pecans.

Reduced fat banana nut bread with non-fat sour cream and egg substitute, swirled with chocolate chips and chopped nuts. Half the fat of standard banana bread, all the moist banana flavor.

White bean soup with sage: creamy great northern beans simmered with onion, carrot, tomato and fragrant sage in chicken broth. A quick, low-fat soup that's on the table in about 30 minutes using canned beans.

Hearty low-fat cabbage soup simmered with beets, turnip, carrots, potato, raisins, and tomatoes in a tangy sweet-and-sour broth. A one-pot vegetable stew ready in an hour.

Creamy curried carrot soup with apple, brown sugar, cinnamon, and a yogurt swirl. Vegetarian, low-fat, and served chilled for a sweet-savory starter.