Dairy

Sour cream replaces mayonnaise as the base for the tartar sauce here. Serve this fish with corn on the cob and chilled slices of melon on the side.

Quinoa, an excellent source of protein that counts toward your whole-grain goal, is the base for this citrusy side. Be sure to use fresh mint leaves—dried mint won’t provide the flavor boost you want for this dish.

You’ll attract an audience when you take these yummy potatoes out of the oven. The star of the meal, they go well with almost anything. Try them with grilled flank steak and zucchini.

Spoon this dressing over fresh fruit, such as melon or pineapple, when you want a pretty side salad or a light dessert.

A light cream sauce enhanced with Parmesan cheese coats fresh spinach in this side dish. Try it with pork chops, fish fillets, or turkey cutlets.

Fresh dillweed and parsley perk up this low-salt version of a classic.

Creamy and just a wee bit spicy, this classic dressing is the finishing touch that will make your salad creations irresistible.

Serve this easy sauce over fish, use it as a dip for raw vegetables, or spoon it over sliced cucumbers.

The right amount of mustard is a key ingredient for great potato salad. Since yellow mustard is usually high in sodium, this recipe calls for dry mustard instead.

Couscous, a quick-cooking Moroccan staple, gets a Mediterranean makeover with fresh lemon juice, oregano, mint, and feta.

Crisp, colorful vegetables are the highlights of this salad. Try it for a summertime picnic for a group or for the next family reunion.

A tangy yogurt-based orange sauce and a drizzle of raspberry spread dress up mango slices for an attractive dish that is terrific as a salad or a dessert.

Serve this delightful Indian-inspired raita (RI-tah) to cool down a spicy entrée or use it to top Wine-Poached Salmon (page 109).

A sprinkling of crumbled feta tops this very tasty mix of fresh spinach, sweet grape tomatoes, artichokes, and basil.

Use seasonal fruit so you can serve this salad with its mildly sweet and tart dressing year-round.

These muffins boast more nutrition than a high-calorie snack bar. Pack two muffins in your lunchbox, and share your heart-healthy treat with a friend.

The raspberries or blueberries peek through the top of this coffee cake, giving a hint of what’s inside.

A combination of mango, cantaloupe, and banana creates a taste of paradise with just the swirling of the blender.

Terrific all by itself, this lemon cream is even more delicious with a double dose of raspberries, plus gingersnaps and lemon zest.

By roasting bell peppers instead of using the bottled roasted variety, you will cut a lot of sodium from these crostini, or “little toasts.” For an attractive presentation, arrange the hors d’oeuvres in a pinwheel design on a serving platter.