Yogurt

Although white rice is always included in the fast-food version of this dish, I left it out here. It would have added about 100 calories per serving, and these burritos are really good without it—even better, I think. If you can’t find corn salsa, buy fresh refrigerated salsa and stir in some low-sodium canned corn.

The Big Mac is a great burger—juicy, delicious, and an icon of American culture. So how do I re-create the grandeur of the Big Mac while stripping away a lot of the fat and calories that go with it? First replace the bun with a nutrient-rich, high-fiber sprouted-grain hamburger bun. My “special sauce” is made with charred eggplant and low-fat yogurt, and the beef is extra-lean. A little low-fat Russian dressing, which I consider to be my special sauce, gives it some zest—and all the rest is healthy on its own. (No cheese needed.)

This beautiful green soup features broccoli two ways—pureed for body and in chunks for texture. The cheese in this rendition of broccoli-cheese soup is a whisper of Parmigiano-Reggiano cheese. The real creaminess comes from yogurt.

Black beans are a very good source of cholesterol-lowering fiber and have many healthy properties that make them a good go-to ingredient. The best thing about black beans is their rich, meaty flavor. They lend themselves to many preparations, are great hot or cold, and the best news is that you don’t ever have to cook them if you don’t have the time or inclination. When purchasing, watch out for sodium levels, and buy organic if you can.

Make this delicious soup in the summer, when you can use corn that was picked that morning. Corn is loaded with sugars and carbs, but that’s why we like it so much. I incorporated cauliflower in this soup to reduce the carb count and to add body, without adding the starch and calories of potatoes.

“Loaded” doesn’t have to mean loaded with calories. The combination of black beans, salsa, and nonfat Greek yogurt makes this version of nachos a multicultural feast without the fat. Be sure to buy ground turkey made just from turkey breast—not regular ground turkey, which is made from white and dark meat and skin. The fat and caloric content of the two is significantly different.

When I lived in Israel I became a huge fan of falafel—a warm pita filled with hot, crispy balls of golden chickpeas, rich sesame dressing, and cool tomatoes. It has so many great flavors—and a lot of fat. This version calls for the falafel to be baked rather than fried—and served as a salad rather than a sandwich.

Exotic, easy, and healthy, too, this simple dish is just delish.

Green beans and almonds are a classic combination. Here we’ve given it our own interpretation by pairing the blanched green beans with an almond-yogurt dressing. We like French feta for this because it tends to be sweeter and less salty than Greek or Bulgarian feta. This is a wonderful cold dish that travels well for picnics or meals on the go.

We created this ice cream on a whim one day. We were debating what to do with a batch of grilled potatoes that were striking for their sweet, smoky flavor. Aki tasted and joked that they would make an amazing ice cream, and Alex took the idea and ran with it. We were both surprised by how good the resulting ice cream tasted, and it has since become a staple in our repertoire. Ice creams with a savory slant are becoming more common, especially in warm weather. We like to serve this with caviar, steak tartare, and as a garnish for chilled potato leek soup.

Adding homemade nonfat Greek yogurt is one of our favorite ways to add the richness of dairy to recipes without making them heavy. It has a wonderful creamy texture and tang that balance the sweetness of white chocolate. It’s important to use a good-quality white chocolate because it makes a real difference in the flavor of the ice cream. We like Valrhona, although several premium brands are available in supermarkets and gourmet stores. You can deepen the flavor by caramelizing the chopped white chocolate in a 250°F (120°C) oven for 45 to 60 minutes, stirring occasionally. Depending on the season, this frozen yogurt is wonderful with fresh berries or macerated citrus slices.

One of the benefits of finding a great container of yogurt is that you can save some of it to make more of your own batch. You can bump the action of natural yogurt cultures and increase the thickness of the finished product by adding powdered milk in the ratio of 1/3 cup (26.6 grams) powdered milk per quart (1,040 grams) of milk. Some cultured yogurt recipes call for the addition of gelatin, pectin, or carrageenan to thicken the finished yogurt. You can substitute powdered milk there as well, starting with 1 tablespoon (5 grams) per quart (1,040 grams) of milk and gradually increasing the ratio to reach a thickness you like. The yogurt will keep for up to two weeks in the refrigerator.