Pulse almonds in a blender or food processor. Add basil, garlic, cheese and lemon juice. Process to a pulp. Add oil slowly in a fine stream and blend until creamy.

Prepare linguine according to package instructions. Top with pesto and toss to coat thoroughly.

Variation: For a more substantial meal, you can enhance your pasta with crumbled goat cheese, mussels or steamed clams. Salt to taste.

Serves: 8

• Per serving (3/4 cup pasta with 1 tablespoon pesto): 270 calories, 6.8 g fat, 10 g protein, 42 g carbs, 5.6 g fiber, 3 mg cholesterol, 145 mg sodium.

HG'S STRAWBERRY CLOUD

Recipe by Lisa Lillien, author and founder of Hungry Girl (www.hungry-girl.com).

Place all ingredients except Reddi-wip in a blender.

Blend on high speed for 30-45 seconds.

Pour into a glass and top with fat-free Reddi-wip.

Serves: 1

• Per serving (12 ounces with whipped topping): 119 calories, 1 g fat, 21 g carbs, 102 mg sodium.

CHOCOLATE NOT-ONLY-IN-YOUR-DREAMS CAKE

Recipe by Devin Alexander, chef and author of "The Most Decadent Diet Ever!"

Preheat the oven to 350 degrees.

Generously mist four 3 1/2-inch-diameter ramekins with spray. Place them side by side in an 8-by-8-inch baking pan. Add water to the pan until it reaches halfway to the top of the ramekins.

Use a sturdy whisk or spatula to mix the applesauce, vanilla, egg whites and brown sugar in a large mixing bowl until well combined. Add the cocoa powder, espresso and salt. Stir until just combined and no lumps remain. Divide evenly among the ramekins (each ramekin will be about 2/3 full).

Bake for 21 to 24 minutes, until the tops look silky and puff slightly and a toothpick inserted in the center comes out a bit wet.

Remove from the oven and carefully transfer the ramekins from the water bath to a cooling rack. Cool for about 10 minutes.

After cooling, invert each ramekin onto a dessert plate. Let stand for 1 minute, then slowly lift off the ramekin (the cakes should come out on their own, but if they don't, run a knife around the edge of the ramekins to loosen them).

Cool for another 5 to 10 minutes.

Use a fine sieve to evenly dust each cake with a light sprinkling of powdered sugar. Place one raspberry on the center of each cake, if using. Serve immediately.

Serves: 4

• Per serving: 203 calories, 7 g protein, 46 g carbs, 2 g fat, 1 g saturated fat, 0 mg cholesterol, 6 g fiber, 364 mg sodium.

CHICKEN WITH POMEGRANATE SAUCE

Recipe by Dr. Michael Ozner, cardiologist and author of "The Miami Mediterranean Diet" and "The Great American Heart Hoax."

Bring the pomegranate juice to a boil in a small saucepan over medium heat. Reduce heat and simmer, uncovered, stirring occasionally, until reduced to 3 tablespoons. Set aside.

Meanwhile, sprinkle the chicken pieces with paprika, salt and pepper. Heat the oil in a large saucepan, add chicken pieces and stir-fry about 2-3 minutes.

Add garlic and stir-fry another 2-3 minutes.

Add thickened pomegranate juice and all remaining ingredients.

Cover and bring to a boil. Lower heat to medium-low and cook for about 30 minutes until chicken is tender.

Serve over rice.

Serves: 6-8

• Per serving (1 1/2 cups, without rice): 364 calories, 14 g fat, 50 g protein, 8 g carbs, 1 g dietary fiber, 401 mg sodium.

Charles Stuart Platkin is a nutrition and public-health advocate, and author of "Breaking the FAT Pattern" (Plume, 2006). Sign up for the free Diet Detective newsletter at www.dietdetective.com.