This is a family favorite!

Submitted by DANITHOM25

Using low-fat milk instead of cream lowers the saturated fat content in this hearty summer soup.

A great side dish for dinner or a wonderful breakfast alternative.

Submitted by IGUANAMOMMA

Low calorie country style soup.

Submitted by JERROLNICHOLS

While trying to remain true to my recipe I substituted my traditional ingredients with healthier ones. 238 calories per serving

Submitted by JDGONZALES

Courtesy of the NLHB, part of the National Institutes of Health and the U.S. Department of Health and Human Services www.nhlbi.nih.gov

Submitted by TODD717

A nice fall treat; perfect with a warm cup of tea.

Brought To Your Kitchen From SparkPeople Member: LBBROCK195

"This is one of my favorites because it is easy, fast and simple and versatile. If you like brown rice, I recommend using it in this and all recipes. It takes a bit longer to cook but is worth the wait, for both nutrition and taste. There is an instant brown rice on the market now, too."

When a fast easy to make dish is needed, I make this and cook it on the griddle. I use
ketchup as a garnish, I accompany it with rice
topped with black beans...or cheese grits and spinach or turnips.

Submitted by JANEINE

Don't run out the door without breakfast! Grab a portable, delcious, and nutritious breakfast cookie.

Submitted by COFFEEBEANS

From Everyday Food

Submitted by MARYDAZ

Half of the beans are finely chopped to give the filling a thick, creamy consistency. This dish can be made up to 8 hours in advance and chilled; just bring it back to room temperature before baking.

Rich and creamy, but easy on the calories

Submitted by SPIKESCOPILOT

Easy slaw with no fatty mayonnaise.

Quick & Easy Meal. Set it & forget it. Great for busy families.

Submitted by SLDUVALL

This vegetarian main dish is cholesterol-free, virtually fat-free, and chock full of vegetables.

A flavorful favorite that you can enjoy without guilt. Add your own spices to taste.

Ready in just 20 minutes.

Homemade fajita seasoning without salt

Submitted by PROFESSORWEST

This is my favorite smoothie to make any morning I need a variety of fruit. It is really sweet so you can adjust the amount of splenda.

Submitted by DRTAMM

If you love strawberries and bananas, this is the smoothie for you. Light and low fat, with MEGA flavor!

Submitted by DARQFLAME

This is a quick and easy chicken dish that looks and tastes like you went to a lot of work.

Submitted by CARPROTH

whole wheat, low-cal muffin - great taste!

Submitted by 4GIVN1

Delicious and sooo good for you! Cooks.com recipe.

Submitted by KKS5369

A tasty variation on a favorite.

Great for Breakfast when your on the go!!

Submitted by KLSCHULZ

The frozen fruit helps give the smoothie a thick texture; chilling the pumpkin ensures the smoothie stays cold when you blend it. The combination of banana, pumpkin, yogurt, and orange juice give this breakfast beverage 740mg of potassium per serving.

Submitted by ~ASHLEYB~

A lovely egg dish that highlights all the flavors of late spring. This dish can be made ahead of time and served room temperature. Perfect for brunch or even a light lunch!

Submitted by RICKIEBETH

Prep Time: 10 min Total Time: 25 min

Submitted by SCHMIDTJA0527

Whether you're suffering from nausea, heartburn, or just in need of a cool and refreshing snack or breakfast idea, this is the perfect nutritious pick-me-up. Leftover shake can be frozen in pop molds or 5 ounce paper cups with popsicle sticks.

Chef Meg made over a versatile member recipe by adding extra vegetables and reducing the sodium. Serve with a side salad or over whole wheat pasta or brown rice.

Submitted by CHEF_MEG

This is a great basic to always have on hand! Instead of spending money on expensive, oil-packed sun-dried tomatoes, make your own.

Submitted by CHEF_MEG

Forget buying packets of seasonings. They're expensive and often full of salt. Save sodium and money by making this easy herb blend. Use it in sauces, soups, stews, on meats... anywhere you want to add Italian flavor without fat or sodium!

Submitted by CHEF_MEG

Moist and not too sweet, these banana-chocolate muffins are tasty for breakfast, dessert, or a snack.

Submitted by TRUTHISBEAUTY

From the Biggest Loser Families Cookbook

Submitted by HEALTHYBEEHIVE

Super delicous egg recipe. Must try.

Submitted by JDADDIONE

I've got a lot of cajun in me, and there are some recipes I can't live without! This is classic red beans and rice like my mama makes, only without any animal.

Submitted by KMCQUAGE

Good Hearty Meal

Submitted by NODDLENZ1

An indulgence, but also a good way to sneak in extra veggies!

Submitted by MRSKS2009

Submitted by GOCARTS2

My grandmother's sister's recipe.

Substitutions- used lean ground turkey breast, used low sodium chicken stock instead of making my own stock, used canned diced tomatoes instead of tomato paste.

Submitted by LIFTRUNLAUGH

Tastes better than Olive Garden and waaaaaay healthier!

Submitted by JASONZ

I altered my favorite chocolate muffins to be practically fat free and low calorie. Moist and chocolatey! Only 109 cals and 2.5 g of fat for a large muffin, or per slice (12 a loaf)

Submitted by CASEYNJASON

i found this in eat, shrink and be merry. the family loves it and so does my waist line

Submitted by GEMMAJE

Submitted by AMANDALOOP

These mildly sweet muffins make great snacks during the fall and winter!

Submitted by COACH_NICOLE

Super scrumptious, spicy muffins! I got this off of Allrecipes.com, but omitted a few things, and added a few things to make it lower fat & calories, based on one of the reviewers who said they used less sugar and replaced the oil with applesauce.
Makes 12.
muffins.

Submitted by AUBREYJO

Redid the Pumpkin Banana Oatmeal muffins that are on my recipe book, but used a few different ingredients...

Submitted by AUBREYJO

Just like Rice pudding, but with the complete protein of Quinoa!

Submitted by NADALIA

My rendition of classic chicken cacciatore, designed for us bariatric patients and people who want a more reasonable dish. Yes, there is olive oil in it, but its a healthier oil and the flavor that it brings to the dish cant be duplicated otherwise. Enjoy!

Submitted by WOADWOLF

Cucumbers give this guacamole a refreshing flavor.

Submitted by COACH_NICOLE

This vegan take on the traditional breakfast skillet can be enjoyed any time of day.

Submitted by FLYFIGHTER

Oat flour does contain some gluten, so to make these totally gluten free, you might want to substitute another gluten free flour. I particularly like corn masa, the flour used for corn tortillas. Or try corn meal, tapioca flour, or millet flour.

Submitted by SHARONCN

makes 4 servings, from kalynskitchen.com

Simple soup made from in-season root vegetables. Adapted from this recipe: http://blogs.babble.com/family-kitchen/2010/09/30/easy-roasted-carrot-soup/

Submitted by NFGLRYGRL

Hearty and delicious, but light. Perfect start to a wintry meal, or great for a light lunch. Roasting the vegetables helps bring out their natural sweetness.

Submitted by MIFFLIN

A hearty veggie soup with a kick.

Submitted by HPAYNENVA

Great hearty soup; tasty and low fat!

Submitted by LIZHAVEY

Once I started making my own hummus I wondered why I ever used to spend so much money on the stuff at the store! This is easy, tasty, and lower in fat than what you buy prepared

Submitted by MOLLYOSB

A delicious dessert with only 213 calories per serving!

Submitted by HOLLYDOODLE

This apple crisp is sweet and simple to prepare, but uses very little added sugar.

Submitted by JLCROMP

A nice way to enjoy pumpkin flavored dessert, *if* you left room after all that turkey!

Submitted by CASSIOEPIA

A tasty burger patty that's high in fiber and folate and easy to prepare. Serve on a whole wheat bun with your favorite toppings.

Submitted by DENIBREITENBACH

This is a simple recipe for homemade almond milk. To make this sweeter add another date. You can also add a tsp. of vanille extract or one vanilla bean for more flavor. This will last up to four days in the fridge.

Submitted by NIECEYP

This is just a very basic chicken salad for topping off greens or slapping between a couple slices of bread. It's a basic recipe which, in the past, I've done with much more mayo - the milk thins out the mayo and helps spread the flavor out in this variation. Adding dried cranberries or chopped nuts makes it even better, but doing that, one should remove the relish and add a little more milk (maybe up it to 3 tablespoons of milk). This is a -big- recipe because it keeps for many days in a sealed container.

Submitted by LADYPIXEL

A quick and delicious smoothie to satisfy that sweet tooth in a healthy way! My kids LOVE these smoothies.

Submitted by RAEBRALOP

If you want a stock packed with flavor, this is the one to make. Change it up: Add ginger for Asian-style stock and garlic for Italian flair.

Submitted by CHEF_MEG

Submitted by JENNIEYATES

A simple, hearty meat-free meal. Pair with a green salad, and dinner is ready.

Submitted by CHEF_MEG

This easy dish requires little cleanup, making it perfect for busy weeknights.

Submitted by CHELLESHOCKED

Submitted by JENNYLUCENTE

Submitted by SKMC75

This homemade alternative to store-bought granola bars, is a good source of protein, fiber and healthy fats. Tasty and so simple to make! A quarter cup of raisins (not included here) also make a yummy addition!

Submitted by COACH_NICOLE