Self

This treat is so sweet (even though we've eliminated half the sugar), you won't need to serve it à la mode.

Although this dish is lower in fat due to the skim milk and reduced-fat cheese, you'll love it so much you may never resort to the fluorescent-orange boxed stuff again!

Whole-wheat pancakes are as tasty as the buttermilk kind. They also offer extra fiber, which will keep you feeling so full that you'll need only a light lunch.

Save big in the calorie and fat departments with this remade version. Plus, get a fiber fix courtesy of the oatmeal and potato skins.

Don't stress if you can't stop your Self from sipping this lip-smacking shake: One glass provides more than 60 percent of your RDA for bone-building calcium. Another perk: The rich chocolate taste is strong enough to satisfy even your most intense cravings. Milk shakes — they do a body good.

Up the nutritional ante of the traditional BLT by trading white bread for whole-wheat to add fiber, subbing leaner bacon to shave calories and fat and topping it with romaine lettuce instead of iceberg for a dose of vitamin A. Don't worry — you won't miss the mayo when you taste this zingy avocado spread.

Some say it isn't soul food unless it's mashed, creamed, candied, or deep-fried. But Southern cuisine needn't swim in saturated fat: Witness the recipes in Dr. Ro's Ten Secrets to Livin' Healthy (Bantam Dell Books) by nutritionist Rovenia Brock, Ph.D. With this delicious down-on-the-Delta dish, Brock slashes the fat while upping the nutritional ante with picks high in vitamin A, beta-carotene, and lycopene. You get a meal that's good for your heart and soul.

Healthy bonus: Vitamin A and lycopene from the red peppers

Healthy bonus: Vitamin C and beta-carotene from the squash.

Note: This crust accompanies Soppressata Pizza , Butternut Squash Pizza, and Margherita Pizza with Arugula. Prepare toppings first. Healthy bonus: 3.5 grams of fiber per crust, thanks to the whole-wheat flour

Healthy bonus: Bone-building magnesium and calcium from arugula

Didn't qualify for the Olympic team? Don't sweat it! You can still eat like you're in Athens. This dish, created by Jim Botsacos, executive chef at New York City's Molyvos restaurant, is a winner. It offers vitamins C and B6 and folate. Plus, you'll set the record for quickest grilling time. For dessert, we suggest a victory lap around the picnic table.

An egg breakfast was once dubbed heart-stopping, but we now know that the egg's cholesterol needn't be a liability. Experts say one a day is OK, and its protein can keep you full until lunch. This burro — too big on satisfaction to be called a burrito — partners eggs with another protein player: lean machaca, a beef filling borrowed from Mexican ranchers. Adapted from A Real American Breakfast by Cheryl Alters Jamison and Bill Jamison (William Morrow), this dish will give you the energy to wrangle presents for even the toughest-to-buy-for relative.

Mariah Carey's personal chef, Zipora Einav, doesn't simply feed her songbird client, she nourishes her: The mango wontons offer a hearty dose of vitamin A (a half cup meets 25 percent of your RDA). Don't let the exotic ingredients throw you. This recipe is so easy, you'll get it right in only one take.

Alicia Silverstone, who follows an organic vegan diet, sips this nutritious elixir, which personal chef and friend Lesa Carlson mixes for many of the star's private affairs. It's a tasty health potion: The mint, fresh peach juice, and honey deliver cancer-fighting antioxidants.

Personal chef Bernie Guzman — he's cooked for Jada Pinkett-Smith and her husband, Will Smith, for almost five years — doesn't limit his low-fat culinary talents to the grill. His fruit tartlets have a cheesecake-like richness despite few calories. Topped with cancer-fighting antioxidant players such as berries and cherries, this pastry is one you can feel good about polishing off.

Round out your breakfast: Add half a small whole-grain bagel, 1 cup plain nonfat yogurt and 1/2 cup orange juice.

Round out your lunch: Add 1 small pear and 1 large hard pretzel.

A New York City chef adds some punch to poultry with a spice mix and...a brick? Pazo restaurant's Patricia Yeo is hip to the Tuscan tradition of cooking chicken under a brick. Weighing down the meat keeps its surface in contact with the pan, making a crispy outside with little fat. She also coats it with a North African spice combo called ras el hanout. The result? A funky, multicultural — and healthy — way to goose up your chicken.

Round out your dinner: Add 1/2 cup cooked wild rice, 1/2 cup steamed spinach; 3/4 cup cream of carrot soup.