A delicious, low far vegan version of the traditional favorite that avoids all the artificial seasonings and high salt of instant mixes. Here, the flavor comes from oven-roasted onions, herbs, and a dash of low-sodium soy sauce.

You will need:

1 medium onion, cut into 1/2 inch thick slices

1 Tbsp olive oil

1 Tbsp. balsamic vinegar

1 tsp. sea salt

1/4 tsp. fresh ground black pepper

1 12 oz container vegan sour cream (such as Tofutti) or low-fat sour cream

1/2 tsp. low sodium soy sauce

1/2 tsp. dried thyme

Preheat oven to 450 degrees. Toss together oil, onion, vinegar, sea salt, and pepper on a nonstick baking sheet. Bake about 18 minutes or until onions are browned. Transfer mixture to a medium-sized bowl and cool.

Coarsely chop remainig onion slices and return to bowl; stir in sour cream, soy sauce, and thyme. Season with remaining sea salt and fresh group pepper. Transfer to serving bowl.

Per serving (makes 12 at roughly 3 tbsp each):

Never settle for just a salad. Use any variety of blue cheese such as Gorgonzola, Roquefort, or Stilton.

You will need:

1 lb. fresh asparagus

8 red lettuce leaves

1/4 cup fresh lemon juice

3 tbsp. fat free respberry vinaigrette (try finding a brand without corn syrup; also possible to substitute 2 Tbsp. raspberry vinegar mixed with one Tbsp olive oil for an additional 4 grams of fat and 20 calories)

2 oz. crumbled blue cheese

Cut off fibrous ends of asparagus spears. Lightly steam spears and cut into one-inch pieces.

Chop or shred lettuce leaves

Combine asparagus, lettuce, lemon juice, and raspberry vinaigrette in large salad bowl.

Top with crumbled blue cheese and serve.

Per serving (makes 4 at 1 cup each):

The cerveza marinade gives the grilled chicken a delicious malty tang. Even my kids ate it.

You will need:

1 lb. skinless, boneless chicken breast halves, cut into 1-inch chunks

1 cup beer

2 Tbsp. fresh lemon juice

1 Tbsp. olive oil

1 tsp paprika

1 tsp. dried oregano

1 tsp. sea salt

Freshly ground black pepper to taste

Nonstick vegetable oil cooking spray

Combine beer, lemon juice, oil, paprika, oregano, salt, and pepper in a zip-lock bag; add the chicken. Squeeze out the air and seal the bag; shake lightly and turn to coat the chicken. Refrigetate 1 hour, turning the bag occasionally.

Transfer the marinade from the bag to a small saucepan and bring to a boil. Reduce the heat to low and simmer 5 minutes

If using wooden skewers, soak them in hot water 30 minutes (to prevent them from burning).

Spray the broiler or grill rack with nonstick vegetable oil cooking spray; preheat; or, alternatively - spray a nonstick ridged grill pan with nonstick vegetable oil cooking spray and set over high heat.

Divide the chicken among 12 8-inch skewers (approximately 2 chunks per skewer). Grill or broil the skewers 4 inches from the heat until lightly browned, about 3 minutes - turn and brush with the reduced marinade. Cook unil the chicken is thoroughly done, about 2 more minutes, and serve immediately.

Per serving (6 servings of 2 skewers each):

Soup for dessert? This one is a refreshing and elegant ending to any meal.

You will need:

3 cups orange juice (preferably fresh squeezed)

3 cups nofat plain yogurt (or buttermilk)

2 Tbsp. fresh lemon juice

1 Tbsp. Agave nectar

2-3 cups mixed berried, like blueberries, strawberries or blackberries

Optional: A dash of cinnamon and/or nutmeg and a few sprigs of fresh mint for garnish

Whisk together the orange juice and the yogurt. Add the lemon juice and Agave nectar. Cover and chill until serving time.

Wehn you're ready to serve, place about 1/2 cup berries in each bowl. Ladle the soup on top. If desired, dust lightly with cinnamon and/or nutmet and garnish with a few small sprigs of mint.

Per serving (makes 6 at 1 cup each):