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minced chipotle pepper in adobo sauce
    Sea salt and freshly ground black pepper
    Prepare hummus: In a food processor, purée chickpeas, garlic, lemon juice, yogurt, tahini and cumin until smooth, adding water 1 tbsp at a time up to 1/4 cup until hummus is the consistency of a smooth paste. Season with salt and pepper, then transfer to a bowl.
    Prepare topping: In a small bowl, mix together bell pepper, green onion, oil and chipotle pepper. Season with salt and pepper. Scoop topping onto hummus, piling it in the centre. Serve with fresh vegetables for dipping.
    Tip: For grab-n-go servings, portion hummus and topping into small Mason jars in 1/2-cup servings. Will keep for 3 days, refrigerated.
    Per Serving (1/2 cup)
    Before: 291 calories / 18.7 g total fat
    Dish Do-Over: 246 calories, 10.8 g total fat
    Nutritional information: 4.7 g saturated fat, 35.5 g carbohydrates, 2.6 g fibre, 0.1 g sugar, 7.6 g protein, 369 mg sodium, 0 mg cholesterol

Pasta Salad
    Serves 6
    Hands-on Time: 20 minutes
    Total Time: 20 minutes + 1 hour chilling time
    No one will miss the mayo in this deli classic. Brown rice pasta also lightens things up and is easier to digest than white pasta.
    1 1/2 cups brown rice pasta
    1 cup diced celery
    1 cup diced red bell pepper
    1/3 cup finely diced dill pickle
    1/3 cup grated peeled carrot
    1/4 cup finely diced red onion, soaked in cold water for 5 minutes, then drained
    1/3 cup non-fat plain Greek yogurt
    3 tbsp chopped fresh flat-leaf parsley
    2 tbsp apple cider vinegar
    2 tbsp Dijon mustard
    2 tbsp honey
    Sea salt and freshly ground black pepper
    Bring a large pot of salted water to a boil and cook pasta according to package instructions. Drain, rinse under cold water and place in a large bowl. Add celery, bell pepper, dill pickle, carrot, onion, yogurt, parsley, vinegar, mustard and honey to pasta and stir well. Season with salt and pepper. Cover and refrigerate for at least 1 hour before serving to allow flavours to blend. Will last for 2 days in the fridge.
    Per Serving
    Before: 470 calories, 33 g total fat
    Dish Do-Over: 263 calories, 2.1 g total fat
    Nutritional information: 0.5 g saturated fat, 57.1 g carbohydrates, 2.2 g fibre, 8.3 g sugar, 6.5 g protein, 221 mg sodium, 1 mg cholesterol

Potato Salad
    Serves 8
    Hands-on Time: 30 minutes
    Total Time: 30 minutes + 1 hour chilling time
    Potato salad is a quintessential summer favourite, but not so fabulous on the old waistline. Mayo is pretty much the biggest offender here, and more is needed if using really starchy potatoes. Greek yogurt is the obvious swap. Also, I use Yukon Gold potatoes, which are a perfect all-purpose spud because they are the ideal combo of a creamy and a waxy potato. Their smooth texture and buttery flavour allow you to use less dressing, and their ability to hold their shape after cooking makes them beautiful for potato salad.
    2 lb Yukon Gold potatoes (about 6 potatoes), each cut into 8 pieces
    3 tbsp apple cider vinegar
    1/2 tsp sea salt, plus more to taste
    1 cup non-fat plain Greek yogurt
    4 Perfect Hard-Boiled Eggs , peeled and chopped
    2 celery ribs, finely diced
    2 medium dill pickles, finely diced (about 1/3 cup)
    3 green onions, thinly sliced
    2 tbsp yellow mustard
    Freshly ground black pepper
    1 tsp smoked paprika
    Place potatoes in a medium saucepan and cover with salted water by 1 inch. Bring to a boil over high heat, reduce heat to medium and simmer uncovered until potatoes are tender when pierced with a knife, about 15 minutes. Drain well in a colander, then place in a large bowl. Add vinegar and 1/2 tsp salt to hot potatoes and mix well. Set aside to cool to room temperature.
    Meanwhile, in a medium bowl, combine yogurt, egg, celery, pickle, green onions and mustard. When potatoes are cool, gently stir yogurt mixture into potatoes and season with salt and pepper. Cover and refrigerate for at least 1 hour and ideally overnight, as this salad is even better the next day. Sprinkle with paprika just before