Rice & Grains

You'll achieve fresh, fiery flavor for only a few calories with this Mexican stew. And although hominy isn't technically a whole grain (the germ and hull are removed), its high fiber makes it a bona fide waist-whittling carb.

This speedy, savory meal pairs well with a workout. Quinoa is an unexpected source of energizing iron and amino acids, protein's building blocks, to nourish newly toned muscles. Body bonus: Potassium in the grain can help beat bloat.

Fiber-rich bulgur and protein-packed shrimp in this mix will keep you full for hours—but it takes mere minutes to make.

Crispy cornmeal polenta is the health star of this salad: It may be easier for your body to absorb corn's carotenoids from milled products such as polenta, rather than from whole kernels.

This scrumptious dessert serves up sweet, seasonal fruit in filling, foolproof portions. And whole-grain oats top it off with a fluffy cobbler cap that's lusciously lowfat.

Albóndigas is Spanish for meatballs. Ours are lightened with grated zucchini.

This breakfast dish is served at Canyon Ranch Hotel & Spa in Miami Beach.

This is a recipe lost to most New Orleanians, save for a few old bucks and grannys who can remember calas fried rice fritters being sold in the streets first thing in the morning in the French Quarter by women of African descent who carried them in baskets balanced on their heads, shouting out "Belle cala! Tout chaud!" Crisp around the edges with a plump, toothsome belly, these fritters beg to be served with obscene quantities of earthy, sorghum-like cane syrup, though traditionalists may opt for confectioners' sugar instead. A cup of strong coffee or a café au lait is the ideal accompaniment.
While old school recipes call for cooking rice until it's mushy and then letting it rise with yeast overnight, I like my fritters with distinct grains of rice suspended in a light batter that's leavened with baking powder rather than yeast. It's important to make the fritters with cold rice so the grains remain separate and don't clump together in the fritter batter.

These cheesy grits are the perfect base for Veal Grillades or almost anything else.

My friend Marvin Woods taught me everything I know about Low-Country cooking, the regional cuisine commonly referred to as soul food. In many ways, soul food is an apt description because there is a lot of soul and spirit and passion that goes into Low-Country cooking—dishes like she-crab soup, catfish stew, shrimp and grits, red rice, hoppin' John, and baked macaroni and cheese. No Low-Country feast would be complete without corn bread. My version is steamed in a water bath to make the bread nice and moist; covering it with aluminum foil for the last thirty minutes of cooking gives you a nice crust that isn't overly browned. Paired with tomato chutney, it's a light snack or meal on its own.

In the early 1990s we hired a chef who loved to bake, and he came up with this pie. It became an instant classic. The fruit is only lightly sweetened, and its tartness combined with the sugar-crumb topping is a perfect pairing. Served warm with vanilla ice cream, it's heavenly. If you use frozen berries, increase them by 1/2 cup each and defrost slightly before tossing with the other ingredients.

For a nutty flavor, toast the masa in a small skillet until golden.

Rustic and delicious, this healthy meatless stew is a hearty main course.

While tamales are one of Mexico's most famous street foods, they are also one of its most popular party foods, which is fitting since a tamal is packaged like a small gift waiting to be unwrapped. The many steps involved in tamal making have discouraged countless cooks. But they should not, because the process is very easy. And if you gather a few friends to help with the assembling, you can have a tamal-making party before the real party begins.

Andouille, the heavily spiced and smoked sausage that is a linchpin of so many Cajun dishes, adds its inimitable heat to an able stuffing stand-in. A swirl of cream gravy (above) can help quell the spice.

This Italian take on shrimp and grits comes together in just 25 minutes for a creamy, comforting dinner.

When we visited my grandmother in snowy Alsace, she used to serve us this delicious and filling breakfast, rich in fiber and fruity nutrients. It is still one of my favorite winter breakfasts: true baby food for adults. My grandmother usually served her oatmeal variation with freshly baked brioche or kugelhopf (a wonderful cake with raisins and almonds that is one of the great specialties of Alsace). Today, I sometimes find it a filling meal unto itself, and I skip the bread. If I want a little more protein, I have a bite of cheese or some yogurt.