1 cup nonfat yogurt 3 tbsp low-calorie mayonnaise 1 teaspoon tarragon 1 tablespoon white vinegar 1 teaspoon Dijon mustard 1 teaspoon salt Scrub potatoes thoroughly. cook until tender. Combine remaining ingredients.

Cut potatoes in chunks (leave skins on), add any other vegetables such as onions, peas, etc. Pour sauce over vegetables so they are thoroughly coated.

Serve warm or cold. Serves six.

NUTRITION: 1 cup portion of: Calories/Fat: Eater's Choice 200/3grams Potato Salad 275/18grams MARINATED VEGETABLES You'll find this a good substitute for a salad. This recipe can be prepared.

4 cups water 4 cups vegetables, cut into bite size pieces, such as: broccoli, celery, green pepper, carrots, mushrooms, cauliflower, green beans, frozen or fresh brussel sprouts 1 cup low calorie Italian dressing Bring water to a boil. Add vegetables and return to a boil. Drain immediately.

Mix vegetables with Italian dressing and marinate in refrigerator for one hour or until well chilled. Drain before serving. Yield: about 4 cups (8 servings).

One serving: 1 cup Calories per serving: 25 Low Fat French Fries This is a children's favourite that is so easy to prepare! 4 medium potatoes (5 oz.each) 1 Tbl. oil (canola or olive) salt to taste (optional) malt vinegar to taste Preheat oven to 475 degrees. Scrub potatoes but don't peel. Cut into half inch slices or strips. Place potato slices in a plastic bag with the oil and shake well to coat potatoes evenly. Spray baking sheet with a non-stick cooking spray. Arrange potatoes in a single layer and bake for 30 minutes, or until golden brown, turning potatoes every 10 minutes. Sprinkle with salt (optional), and serve with malt vinegar. Yield: 4 servings.

One serving: 1 recipe Calories per serving: 185 GLAZED ACORN SQUASH 2 acorn squash 2 tablespoons brown sugar 3 cup orange juice Cut squash crosswise (not through the stem) into 1 -inch slices. Clean out fibers and seeds and peel. Place squash in a large skillet. Combine brown sugar and orange juice and pour over squash. Cover and cook over medium heat for 15 minutes. Turn squash. Raise heat and cook, uncovered, for 10 minutes more or until squash is tender and sauce is reduced. Serves six. Per serving: 58 Total calories; 1 Saturated fat calorie SPINACH AND TOMATOES Spinach is an excellent source of vitamin A. It is also rich in vitamin C and iron. It may be eaten raw in a salad or cooked in many interesting ways.

10 ounces fresh spinach, washed and shredded 2 cloves garlic, minced 1 1 tablespoons olive oil 1 tomato, diced 1 tablespoon raisins In a medium saucepan, cook spinach in boiling water to cover until tender (about 2 minutes). Drain well and chop coarsely. Saute garlic in olive oil.

Mix in spinach. Add tomatoes and raisins and heat through. Serves four.

Per serving: 75 Total calories; six saturated fat calories.

SPINACH ORANGE SALAD An iron-clad creation with a delicious fruity dressing. 4 large navel oranges 2 small red onions, cut in rings 1 tsp. red or white wine vinegar 2 tbsp. corn, safflower, soybean, or sunflower oil 1 clove garlic, minced Salt and pepper to taste 4 cups loosely packed fresh spinach, washed, dried, and with course stems removed.

Peel the oranges and slice them thinly crosswise over a shallow dish to catch their juice. Chill the orange slices for 30 minutes. Soak the onion rings in cold water to cover for 30 minutes to remove their sharp taste.

Whisk together 1 cup of the reserved orange juice and the vinegar, oil, and garlic. Season with salt and pepper. Drain the onions. To serve, arrange the orange and onion slices on a bed of spinach. Drizzle with dressing.

Calories: 187, Protein: 4 grams, Fat: 8 grams, Carbohydrate: 29 grams.

POTATO SKINS Leslie Goodman-Malamuth of the Centre for Science in the Public Interest devised this recipe as a substitute for the highly saturated potato skins you often find in restaurants. Not only is this recipe quick and easy, the resulting potatoes are scrumptious.

4 large potatoes 1 tablespoon olive oil Paprika to taste Preheat oven to 450 degrees F. Scrub potatoes well, cut them lengthwise into six wedges the size and shape of dill pickle spears, and dry them on a paper towel. In a large bowl, toss potato spears with olive oil until they are well covered. Spread potatoes on a baking sheet, dust them with paprika, and bake for 20-30 minutes or until fork-tender. Serves six (So good, two people can easily finish them off!) Per serving: 79 Total calories; 3 saturated fat calories Of all vegetables, potatoes are probably the most maligned. Many people consider them highly caloric and devoid of nutritional value. What injustice! Potatoes are filled with vitamins (particularly vitamin C), minerals, and protein. Eaten plain they are low in calories, have no fat, and are extremely filling.

BROCCOLI SESAME STIR-FRY Ginger root and broccoli turn this vegetarian stir-fry into a very nutritious and taste satisfying dish, accented with a delicate flavour of the orient. Try adding a touch of soy sauce and sesame seeds to a variety of vegetable dishes, not just stir-fry.

1 tbsp sesame seeds 1 bunch broccoli 1 tbsp vegetable oil 1 tsp grated ginger root 1 tbsp rice vinegar 1 tbsp soy sauce Toast sesame seeds in dry skillet over medium heat for 3 to 4 minutes or until lightly browned, shaking skillet frequently. Set aside.

Cut broccoli florets into bite-size pieces. Peel stems and slice thinly. In skillet or wok, heat oil over medium-high heat. Add broccoli and ginger root; stir-fry for 3 minutes.

Stir in vinegar and soy sauce; cover and cook 1 minute longer or until broccoli is tender-crisp. Sprinkle with sesame seeds.

Serve immediately.

Makes 4 servings. Sesame Seeds can be used toasted or untoasted in much the way nuts are used. When toasted the flavour resembles that of toasted almonds.

To toast, place on baking sheet in 350 degrees F. oven for 15 minutes or until lightly browned. Sprinkle Sesame Seeds on breads, casseroles, salads, vegetables, noodles. Each Serving: 1 of recipe Carbohydrate 7 grams, protein 4 grams, total fat 5 grams, 85 Calories FOUR OF THE BEST VEGETABLES CARROTS 1 cup carrots fresh boiled, drained: calories--26; fibre--2.7 grams; potassium--15 mg;vitamin A--129% RDA, vitamin C--2% RDA, folacin--4% RDA SPINACH 1 cup Frozen Spinach boiled and drained: calories--27; fibre--2.5 grams; potassium--283 mg; vitamin A--74% RDA; vitamin C--20% RDA; folacin--51% RDA BROCCOLI 1 cup Broccoli, fresh, boiled: calories--22; fibre--2 grams; potassium 227 mg; vitamin A--11% RDA; vitamin C--97% RDA; Folacin--20% RDA BAKED POTATO WITH SKIN 1 7 oz. baked potato with skin: calories--220; fibre 4.7 grams; potassium 844 mg; vitamin A--0% RDA; vitamin C--43% RDA; folacin--11% RDA.