You can enjoy delicious meals without a lot of unhealthy animal fats

Wedges of a cheese,tomato and pesto frittata with organic whole wheat spaghetti, also dressed with pesto from Costco Wholesale in Hackensack.

Costco's frozen mackerel stands in for salted cod with ackee, sweet peppers and onion. This breakfast included mashed Kabocha squash with extra-virgin olive oil and a baked sweet potato stuffed with Mexican-style salsa left over from our Super Bowl party.

Organic red quinoa and kale from Costco Wholesale is a great side dish and bread substitute.

Baked sweet potato, mashed Kaboucha squash and frittata.

An 8-inch frittata uses a mixture of whites and whole organic eggs.

Mexican-style salsa accents a baked sweet potato and an egg-white omelet stuffed with a slice of reduced-fat Swiss cheese,

Organic quinoa with organic diced tomatoes, low-sodium black beans and chopped garlic can be enjoyed hot right out of an electric cooker, especially when topped with Earthbound Farm Organic Spring Mix and cucumbers, all drizzled with extra-virgin olive oil and balsamic vinegar.

Hot Beet Soup at the Empire Diner on Tenth Avenue in Manhattan ($8). A House Salad was dressed in a delicious white balsamic vinaigrette ($10).