actual good low cal bagel spread

I won't reprint the recipe, 'cause of copywright, but I just made a bagel spread from a diet journal with low fat cream cheese, canned salmon and some lemon juice all whipped together. I'm really surprised at how much I liked it. I'm very partial to smoked salmon spreads, but is out of my budget right now, so is nice to have something I can make as a successful substitute. Also think it would make a nice crudite spread.

Fat Free Quark also makes a nice substitute for cream cheese and can be used in the exact same way. I like to mix in sundried tomatoes, basil, and chopped garlic.

If you like the smoked flavor, you can try adding a tiny drop of liquid smoke to the mixture. In my experience, a tiny bit of liquid smoke flavoring goes a long way.

I do something quite similar with canned tuna. Sometimes toss in a little bit of roasted red pepper, too.