Enjoy Goodies the Smart Way : Long for pizza, cheesecake, french fries? Well, you can have those and other ‘forbidden’ treats again just by substituting healthy ingredients for high-fat ones.

If you think healthy eating means giving up your favorite “decadent” high-fat foods, good news. By substituting ingredients, you can enjoy good-for-you versions of such items pizza, cheesecake and even french fries.

“Many people today are unnecessarily struggling between eating their favorite foods and cutting them out all together,” says Stephanie Jenkins, an independent certified nutritionist who works out of several Orange County gyms. “You can eat plenty of your favorite foods by making a few modifications.”

Here’s how to treat yourself without all the guilt and worry:

* Pancakes. It’s possible to make pancakes better for you by substituting oat bran or whole wheat pastry flour for white flour or buying a multigrain mix.

Instead of topping your pancakes with syrup, which is pure sugar and has no nutritional value, try mineral-rich blackstrap molasses or pump up the fiber even more by topping with fresh strawberries, peaches or blueberries. You can also use unsweetened fruit spreads that have been thinned with a little water or applesauce.

* Omelet. When preparing your favorite omelet, use just one egg yolk out of every four eggs. Add a small amount of low-fat or nonfat cheese and instead of meat, use zesty foods like mushrooms, onions, garlic and peppers to add flavor. The latter are not only nutritious, they’re foods that speed up your metabolism, says Jenkins.

* Sandwiches. “Replace some of the meat on sandwiches with vegetables,” says Cindy Iftner, a Corona Del Mar-based consulting dietitian who is on the board of the American Heart Assn. of Orange County. “Tomatoes, cucumbers, peppers, onions and sprouts really fill a sandwich up and taste great.”

To make a heart-healthy submarine sandwich, Iftner says to add a small amount of vinegar and oil or Dijon mustard to a whole wheat bun. Then put on two ounces of low-fat or nonfat cheese; two ounces of low-fat meat, and pile on tomatoes, lettuce and onions.

Because mayonnaise is so high in fat, switch to fat-free or light versions or mix mayonnaise with nonfat yogurt. As a substitute, Jenkins suggests spreading on a small amount of avocado, which although high in fat, contains the mono-unsaturated type; avocado also contains omega-3 fatty acids, believed to be beneficial in preventing heart disease. Nonfat cottage cheese makes a good replacement in egg salad.

* Chips. Potato chips are a very high-fat snack item. Instead of foregoing them altogether, though, you can now find baked brands. “A whole bag of baked chips is equal (in fat) to just 10 regular chips,” says Jenkins. Also available now are fat-free and low-fat snacks such as cheese puffs and crackers.

* Popcorn. This is a treat that can easily be made healthy, says Iftner. She suggests avoiding the microwave version and popping your own with this recipe:

Heat a tablespoon of canola oil in a pan and add 3/4 to one cup of popcorn. Cover and shake the pan until the popcorn stops popping. Add spices such as chili powder, Cajun spice, butter flakes and Parmesan cheese, or sweeten the popcorn with cinnamon, cloves, nutmeg and a small amount of sugar.

* Burgers. To make a tasty burger that can be piled high with all the trimmings, Jenkins offers a recipe for patties high in fiber and have just four grams of fat, compared to a regular hamburger which has 30 grams of fat and no fiber.

Start by cooking a half cup of oatmeal in a cup of water, bringing it to a boil and then simmering for 15 minutes. In the meantime, mash six ounces of drained firm-style tofu and mix in two slightly beaten egg whites; one tablespoon of raw sesame seeds, 1/4 cup minced onion, one clove minced garlic, 1/2 cup chopped mushrooms, one-half cup diced green pepper, one small zucchini, minced; one tablespoon dry dill, one tablespoon low-sodium soy sauce, 1/4 cup chopped fresh parsley and a dash of cayenne.

Let the oatmeal sit for five minutes after cooking and mix into the above mixture. Then add 1/2 cup whole wheat pastry flour. Shape into patties and fry in a small amount of oil four minutes on each side or broil until browned.

* French fries. With your burger, Jenkins suggests trying “Mom’s Low-Fat Chunky Fries.” Cut four potatoes into cottage-style fries and place for 15 minutes in a marinade of 1 1/2 cups of low-salt soy sauce, dash of olive oil, one teaspoon of ginger, three to four cloves fresh garlic; two tablespoons of parsley and a dash of pepper. Remove fries and place on baking sheet. Bake for about 30 minutes at 325 degrees, until lightly browned and crispy. If you like them softer, add a little sauce before baking.

“Most french fries have 20 grams of fat per serving, but these are virtually fat-free,” says Jenkins.

* Oven-baked chicken. It’s possible to bake a low-fat “fried” chicken with a crispy skin, says Iftner, who suggests an American Heart Assn. recipe that calls for dipping three pounds of skinned chicken pieces in one cup nonfat milk and then rolling them in a mixture of one cup of corn flake crumbs, one teaspoon of rosemary and ground pepper. (Cornmeal can be used in place of corn flakes). Bake 45 minutes in a 400-degree oven.

* Pizza. Pizza is a really popular food that’s easy to make healthy, says Jenkins. First, buy a whole wheat crust, or make your own.

To make crust, warm one-quarter cup plus two tablespoons nonfat milk and then combine with a dash of sugar and 1 1/4 teaspoons active dry yeast. Stir in one tablespoon of olive oil, a pinch of salt and two tablespoons fine cornmeal. Add 3/4 cup whole wheat pastry flour, one tablespoon at a time, stirring. Knead for five minutes and then roll in a bowl which has been oiled with olive oil. Drape a towel over and let rise in a warm place for 40 minutes. Punch down and shape into a baking pan.

Top crust dough with a low-fat red sauce, adding Italian spices and lots of vegetables like onion, garlic, eggplant, pineapple, mushrooms and green peppers and six to seven ounces of part-skim mozzarella cheese. Jenkins warns against using cured meats like pepperoni and sausage because they contain nitrates. If you want meat, try cubed turkey or chicken.

* Pasta with sauce. Fettuccine Alfredo is another popular dish that’s traditionally extremely high in fat. Try Jenkins’s version: Cook one pound of whole wheat or spinach fettuccine or linguine noodles until al dente. While this is cooking, beat one pound of part-skim ricotta cheese with six tablespoons of nonfat milk until smooth. Mix sauce, noodles, one tablespoon of butter and 1/2 cup minced fresh parsley. Add pepper to taste and sprinkle lightly with Parmesan cheese at the table.

* Cheesecake. If you’re a cheesecake lover, Jenkins suggests this healthy version. Make a crust by mixing 1 1/2 cups ground whole wheat graham crackers with one-quarter cup of butter. Press into a pie pan.

Then puree 1 1/2 cups nonfat cottage cheese in a food processor or blender. Add 1/4 cup brown sugar, 3/4 cup whole wheat pastry flour, 3/4 cup white flour, 4 ounces nonfat cream cheese, four egg whites, one teaspoon vanilla extract and one tablespoon fresh lemon juice. Blend several minutes and spread into pie crust. Bake for 30 to 40 minutes, or until the top feels firm to touch. Cool, then serve.

* Banana splits. You can also make healthier banana splits by topping the fruit with nonfat frozen yogurt and American Heart Assn. versions of chocolate sauce and whipped topping. To make the sauce, heat and mix two tablespoons margarine, two tablespoons cocoa, 1/2 cup sugar, two tablespoons white corn syrup, one-quarter cup evaporated skim milk and one teaspoon vanilla.

To make whipped topping, start by thoroughly chilling a small bowl in the refrigerator. Meanwhile, in another small bowl, soften one teaspoon unflavored gelatin with two teaspoons cold water, then add three tablespoons boiling water and stir until gelatin is dissolved. Set aside to cool.

In the chilled mixing bow, beat one-half cup ice water with one-half cup nonfat dry milk at high speed until mixture forms stiff peaks. Beat in three tablespoons sugar, then three tablespoons vegetable oil and the gelatin. Cover and freeze for 15 minutes, transferring to the refrigerator until ready for use. Stir before using.