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

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

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

Vegetarian Chili
Textured vegetable protein makes this dish a hearty vegetarian meal.

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

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

Whole-Grain Party Mix
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.

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

Pink Lemonade
Turn your lemonade pink with fresh, ripe strawberries.

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

Pitcher-Perfect Iced Tea
You can use regular, decaffeinated, or herbal tea. Let it steep for five to seven minutes.

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

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

Do-It-Yourself Trail Mix
Toss wheat cereal and cashews with raisins, dried blueberries, dried cranberries, or chopped dried apricots.

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

Vegetable Dip Mix
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.

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

Summer Vegetable Curry
Serve with hot rice and garnish with fresh chopped cilantro.

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

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

Carrot Oat Bran Muffins
Applesauce adds moistness without fat. A non-nutritive sweetener also cuts the calories.

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

Do-It-Yourself Minestrone Soup
In a large pot, heat oil over medium-high heat. Add onion, carrots, celery, garlic, and pot herbs.

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

Topped Potatoes
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.

All Red and Ready-to-Go Pizza
Put the flat bread spread with the toppings on a toaster oven tray and use the "top brown" setting. It's ready when the cheese bubbles, in three to five minutes.

Roasted Asparagus
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.

Mediterranean Vegetable Strata
Bake at 350 degrees for 45 minutes and let sit for 10 minutes before serving.

Fresh Cranberry Applesauce
Cook chopped apples and cranberries in the microwave for four minutes. Then stir in sugar or sweetener and mash with a fork to desired consistency.

Tico Stuffed Peppers
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.

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

Fresh Tomato Sauce
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.

Fresh Lemon Broccoli Pesto-Style Sauce
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.

Stacked Fruit Salad for One
Cover the salad loosely and refrigerate, unless you're ready to eat it at once.

Amish Potatoes with Lima Beans
Cubed potatoes are sautéed with onions and lima beans and seasoned with parsley and paprika.

Cheddar-Vegetable Surprise
Each serving contains about 202 calories, 10 g protein, 4 g fat (18 percent calories from fat), 4 mg cholesterol, 33 g carbohydrates, 4 g fiber, and 551 mg sodium.

Classic Tomato Sauce
A 1/2-cup serving of the basic sauce contains approximately 71 calories, 3 g protein, 2 g fat, and 12 g carbohydrates.

Blender Bean Dip
Process the beans and spices in a blender, then refrigerate until ready to serve with baked corn chips or toasted whole-wheat pita triangles.

Roasted Vegetables
Roast carrots, turnips, squash, and garlic for about an hour, stirring once or twice.

Florentine-Swiss Omelet for One
Two eggs, shredded spinach, and reduced-fat Swiss are perfect partners.