Grams

Buying pesto at Atwater's in Belvedere Square, we learned that you can save a few calories if you break from tradition. A 1/4 -cup serving of CIBO Naturals cilantro-lime pesto saves 60 calories, 5 grams fat and 2 grams saturated fat over the classic basil version. It's also lower in sodium. Kate Shatzkin CIBO Naturals classic basil pesto Per 1/4 cup: 330 calories 34 grams fat 5 grams saturated fat 3 grams carbohydrate 1 gram fiber 10 milligrams cholesterol 260 milligrams sodium CIBO Naturals cilantro-lime pesto Per 1/4 cup: 270 calories 29 grams fat 3 grams saturated fat 2 grams carbohydrate Trace fiber 5 milligrams cholesterol 160 milligrams sodium

Browsing the cheese bin at our local Giant, we were surprised to find Supreme Grand Camembert to be the leaner choice when compared with Denmark's Finest Creamy Havarti. A 1-ounce serving of the camembert saved us 30 calories, 2 grams of fat and 1 gram of saturated fat over the havarti. Kate Shatzkin Denmark's Finest Creamy Harvarti Per ounce: 120 calories 5 grams protein 10 grams fat 7 grams saturated fat 0 grams carbohydrate 0 grams fiber 25 milligrams cholesterol 150 milligrams sodium Supreme Grand Camembert Per ounce: 90 calories 4 grams protein 8 grams fat 6 grams saturated fat 0 grams carbohydrate 0 grams fiber 30 milligrams cholesterol 130 milligrams sodium

Susan Robin of Nottingham, Md., wrote in to say that many years ago, the makers of Hidden Valley ranch dressing published a recipe for a macaroni salad. She clipped it out of a publication but she no longer can locate the recipe. Matthew Fogner of Salisbury, N.C., sent in a recipe he had for a macaroni salad made using the dressing. Macaroni salad is a traditional summer picnic food, and this one has a nice, creamy texture with just the right seasoning, thanks to that little packet of dressing.

Those of us with pleasant memories of watching a special-occasion salad unmolded to the delight of family cooks-in-training will appreciate this offering from Rosemary Goedert of Chicago. "This recipe was given to me by the mother of a friend over 40 years ago," Goedert wrote. "It's a family favorite served at every family dinner. But some of my family actually save the salad for dessert." No wonder -- this tried-and-true blend of gelatin, cream and fruit makes a festive, rich dish. We tried Goedert's recipe in a mold with a hollow center, which makes unmolding easier, according to 34 Kitchen Quick Tips.

I love the bitter taste of radicchio in salads, but some people do not. Cooking this colorful member of the chicory family tames its flavor without obliterating it. In this pasta dish, the rich sweetness of the blue cheese further tempers the radicchio. Joe Gray writes for the Chicago Tribune, which provided the recipe analysis. Fusilli With Radicchio, Chicken Sausage and Blue Cheese Serves 4 -- Total time: 35 minutes 8 ounces fusilli or other shaped pasta 1 tablespoon olive oil 3 chicken sausages (about 3/4 pound)

Once upon a time, America's breakfast kitchens filled with the aroma of sage-scented breakfast sausage. Today? Not so much. People think sausage is fatty. They think it must be unhealthful. They've convinced themselves that they don't have time to cook breakfast. Yet homemade sausage is actually relatively lean, especially compared to the commercial stuff. It's simple to make and impressive. It is many times better than store-bought, especially if you mix it up a day or two ahead of the time you plan to cook it, so the flavors can blend.

Picadillo is a popular Latin dish made with ground meat, onions, green bell pepper, tomato sauce and raisins. Using ground buffalo, now available in most supermarkets, adds a new dimension to this 10-minute, no-fuss dinner. Buffalo is a great source of lean protein, with only about 15 percent fat. There are probably as many variations of picadillo as there are people who make it. The success of this dish is the blending of sweet and savory flavors. Picadillo is usually served over rice.

Charmoula is the traditional Moroccan seasoning for fish, and having a version in your repertoire makes a North African-influenced dinner as close as your food processor. Here's one we like. Robin Mather Jenkins writes for the Chicago Tribune, which provided the recipe analysis. Moroccan Baked Fish Serves 4 -- Total time: 28 minutes 2 cloves garlic 1 piece (1-inch long) ginger root, grated 3/4 cup each, loosely packed: flat-leaf parsley, cilantro leaves 3 tablespoons olive oil 2 tablespoons orange juice plus more for thinning 1 teaspoon each: cumin, hot paprika, lemon zest 1/2 teaspoon coriander seed 1/8 teaspoon each: saffron (optional)

What it is -- A new, chewy, mint-flavored candy by Hot Tamales What we like about it --The flavor isn't overpowering, yet the candy can freshen breath and satisfy the sweet tooth at the same time. Fans of the original cinnamon-charged Hot Tamales might not care for the cool mint, but they should still give these a try. What it costs --79 cents for a 2-ounce package Where to buy --Available at grocery stores Per serving --200 calories, 0 grams fat, 51 grams carbohydrate, 0 grams protein, 0 grams fiber, 0 milligrams cholesterol, 30 milligrams sodium

Street Food: Exploring the World's Most Authentic Tastes By Tom Kime Vatch's Thai Street Food By Vatcharin Bhumichitr Kyle Books / 2007 / $19.95 Though he's known for his Asian restaurants in London and Miami, "Vatch" is a native of Thailand who still remembers the thrill of hearing a bicycle bell or the clang of a spoon against a pan outside his home. It usually meant something good to eat was near. Vatcharin Bhumichitr's book explores the differences in street cuisine throughout the country's regions, from the Malay-influenced Curried Rice and Chicken With Fresh Pickle you might find in a Bangkok market to the Fried Vermicelli With Pork and Scallions served at village festivals in the northeast.

Lisl Christie from Santa Rosa, Calif., was looking for a recipe for a carrot cake that she has lost that used to be printed on a sugar package. Ruth Bly from Winchester, Va., sent in a recipe that was given to her by a friend that she says she has been using for over 30 years. While the recipe may not be the exact one that Christie was in search of, Bly says everyone seems to enjoy this cake very much. Her recipe is for a simple, old-fashioned one-bowl cake. Now that you can buy packaged grated carrots in most grocery stores, you can whip this homemade goodie up in under 10 minutes.

Note: The version of this recipe that ran in the Sept. 23 issue of Taste listed an ingredient incorrectly. This is the corrected version (and includes new nutritional analysis). The Sun regrets the error. Makes: 1 loaf (serves 10) 3 cups biscuit mix (i.e.: Bisquick) 1 cup sugar 1/2 cup wheat germ 1 1/2 cups orange juice 3 tablespoons vegetable oil 1 egg 1 tablespoon grated orange zest 1 cup (6 ounces) chocolate chips 1/4 cup raisins 1/4 cup halved dried cherries 1/4 cup chopped walnuts Measure biscuit mix, sugar, wheat germ into medium bowl and stir well to blend.

Brucie White of Baltimore was hoping someone might have the recipe for the signature chopped salad that was served at Marconi's restaurant that was in downtown Baltimore for many years and is now closed. Many locals remember the restaurant fondly but, unfortunately, no official cookbook from the famous restaurant seems to have surfaced over the years. However, Mike Flynn of Timonium, also a great fan of the salad, has developed a recipe that he thinks makes a "reasonable facsimile"of the renowned Marconi's chopped salad.

To get ready for July 4, I thumped watermelons. Standing in the produce aisle of a Hampden grocery store, I tried to determine the ripeness of watermelons by picking them up and thumping their bellies. This is one of those skills, like eyeballing a crab's leg and determining that it is about to shed its shell, that comes with practice. I'm not there yet. Nonetheless, I crave watermelon every Independence Day. It is a patriotic fruit: red, white and almost blue. Moreover, cracking open a watermelon, like throwing a Fourth of July picnic, marks the beginning of summer.

Savor a taste of Italy in only minutes with fish fillets topped with fresh tomato slices and melted parmesan cheese. Penne pasta tossed with fresh spinach completes this colorful dinner. Buy whatever white fish looks best at the market or use flash-frozen fillets, which I've found have a fresh flavor. Measure the thickness of the fish and cook 10 minutes per inch. Wine suggestion: I'd sip a nice Italian chianti. spinach penne pasta Cook: 10 minutes Makes: 2 servings 1/4 pound penne pasta 4 cups washed, ready-to-eat spinach 2 teaspoons olive oil salt and freshly ground pepper Bring 3 to 4 quarts of water to a boil in a large pot. Cook pasta 10 minutes or according to package instructions.

Emerald's Cocoa Roast Almonds look a little decadent; we guessed they'd have more calories than the brand's Deluxe Mixed Nuts. We were wrong; the cocoa-dusted almonds had 20 fewer calories per serving, along with 3 fewer grams of fat and less saturated fat and sodium. Kate Shatzkin Emerald Deluxe Mixed Nuts Per serving ( 1/4 cup): 170 calories 5 grams protein 16 grams fat 2 grams saturated fat 6 grams carbohydrate 2 grams fiber 0 milligrams cholesterol 95 milligrams sodium Emerald Cocoa Roast Almonds Per serving ( 1/4 cup)

When you're buying Uncle Ben's 90-second rice packs, it pays to read the fine print. The Whole Grain Brown version has just a trace of sodium, but if you go for the medley of brown and wild rice, which says in small type on the package that it's "perfectly seasoned with herbs and spices," you'll end up with 730 milligrams sodium per cup. Kate Shatzkin Uncle Ben's Ready Rice Whole Grain Brown Per cup: 240 calories 5 grams protein 3 grams fat ...

Your child is selling a big box of fundraiser candy bars, and you've got to help out, right? At least you can mitigate the fat you consume. If you were to choose the Twizzlers package over the three Reese's Peanut Butter Cups, you would save 14 grams fat and 6 grams saturated fat. (If you are watching your carbs, however, note that the licorice packs nearly twice as many carbohydrate grams as the peanut butter cups.) Reese's Peanut Butter Cups Per serving (1.8-ounce package) 260 calories 6 grams protein 15 grams fat 6 grams saturated fat 29 grams carbohydrate 2 grams fiber Trace cholesterol 180 milligrams sodium Twizzlers Strawberry Twists Per serving (2.5-ounce package)

The soup options at Panera Bread can be tricky - some are low in fat but can pack more than half a day's worth of sodium or more in the 12-ounce size. The best choice overall the day we visited seemed to be the creamy tomato (if we left off the included croutons). Compared with the broccoli cheddar, the tomato version saved us 80 calories, 3 grams saturated fat and 100 milligrams sodium. Nutritional data from panerabread.com Kate Shatzkin Panera Bread Broccoli Cheddar Soup Per serving (12 ounces)

Tempted to buy the America's Choice brand of honey nut oat cereal at Super Fresh, instead of the Honey Nut Cheerios? You'll end up with an extra 80 milligrams of sodium per serving if you do. The Honey Nut Cheerios also has 115 milligrams of beneficial potassium per serving; the America's Choice brand has none. Kate Shatzkin America's Choice Honey Nut Toasted Oats Per serving ( 3/4 cup): 120 calories 2 grams protein 2 grams fat 0 grams saturated fat 24 grams carbohydrate 2 grams fiber 0 milligrams cholesterol 270 milligrams sodium Honey Nut Cheerios Per serving ( 3/4 cup)