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Hummus

This Middle Eastern dip is traditionally made with tahini, a paste made of ground sesame seeds. To get the same flavor with significantly less fat, we’ve used a combination of dark sesame oil and fat-free yogurt-one for deep sesame flavor and the other for a creamy texture.

Toasted Wheat & Flaxseed Pancake Mix

The dry mix recipe makes a total of 5 cups, enough for four batches of 8 pancakes.

Basic Homemade Applesauce

The amount of time it takes apples to collapse when you cook them for applesauce depends entirely on the apples you use. McIntosh, for example, collapse into applesauce very quickly, whereas sturdier Granny Smith apples hold their shape for quite a bit longer. If you do not have any cinnamon stick on hand, use 1/2 teaspoon ground cinnamon.

Orange-Apricot Compote

Dried fruit compotes make quick, simple fruit desserts. You can eat them warm or chilled, by themselves or with yogurt or frozen yogurt. They also make a great substitute for jam on toast or pancakes. If you prefer tart fruit, do not add the sugar until step 2, after you’ve cooked the apricots. Then add half the sugar, stir to dissolve, and taste again before adding any more sugar.

Orange-Broiled Snapper

Serve this broiled fish with a squeeze of fresh lemon juice-or even a splash of fat-free salad dressing.

Pumpkin Seed Granola

Although there are lots of commercial granolas available, they are all quite high in fat. This homemade granola is low in fat, and the fat it does contain is primarily healthful monounsaturated fat. The roasted pumpkin seeds in the granola are packed with fiber and minerals as well as alpha-linolenic acid, a type of fat that may help prevent hardening of the arteries. You’ll also benefit from the rolled oats, which are a top source of cholesterol-lowering soluble fiber. And regardless of which type of dried fruit you use, it will supply important nutrients and fiber, as well as some potentially healthful phytochemicals.

Chocolate-Flecked Angel Food Cake

Serve a slice of cake with a scoop of frozen yogurt and fresh strawberries or raspberries.

Gingered Cantaloupe with Kiwi & Toasted Almonds

Two kinds of ginger, crystallized and fresh, add singular spark and texture to this remarkably pretty and refreshing height-of-summer dessert.

Apple-Wasabi Barbecue Sauce

Wasabi (a fiery Japanese horseradish) is available as a paste, in tubes at many supermarkets. If you can't find it, substitute 2 tablespoons of drained horseradish.This barbecue sauce goes especially well with pork.