White Bean

When it comes to nutrition, cherries don't bomb. They're rich in anthocyanins, which can jump-start your immune system and mop up free radicals.

First, tenderize the octopus by simmering it at a low boil for about an hour (ignore the myths about adding vinegar or a cork from a bottle of wine). Then char it on the grill to crisp the skin.

Before making this dish, call your fish market. Octopus is available at some markets, but it may need to be ordered several days ahead.

These large white beans (gigantes means "giant" in Greek) are a classic ingredient in Greek cooking. Timing note: The beans need to soak overnight, so plan accordingly.

For the best flavor, marinate the chicken overnight. If you're short of time, use a 15-ounce can of cannellini or lima beans instead of the dried beans. With this rich, garlicky sauce, you need only a fresh salad to complete the meal.

One of the things I enjoyed most on my first visits to France were the cold rice and bean salads. They seemed so simple, and the only rice and beans I had eaten at home were hot and served in soups or casseroles, or under some creamed meat. Here is a typical French-style cold white bean salad.

Kale goes by another name, one much more dashing, especially in Italian. Cavolo Nero, black cabbage, may not evoke superhero status, but it's close. Kale does seem invincible and it's known to make the eater more so, too. It's also called dinosaur kale (also called lacinato), maybe because its leaves look like the back of a lizard. Those thin knobby leaves squeak. Do not confuse cavolo, accent on the first syllable, with cavallo, accent on the second, or you'll be ordering black horse, and in certain parts of the world will find it. Hearty and good for the spirit. I like soaked and cooked cannellini better than canned ones.

The beauty and subtlety of wild garlic makes this dish very appealing, and fresh curry leaves add a fragrance that is quite seductive. During the summer months we pod fresh coco beans and cook them directly in the curry until soft. In winter we soak dried cannellini beans overnight and precook them in water for an hour or so over gentle heat, with one or two herbs added for flavor. I like to serve this curry just as it is, but you could add chunks of white fish to it.

The French like to cook using small amounts of intensely flavored ingredients, such as balsamic vinegar and goat cheese.

Local island vegetables are used in this colorful dish offered at Jake's in Jamaica. Serve with brown rice or as a side dish with fish or chicken.

This recipe took almost three weeks of trial and error before I perfected it. But the fantastic result was well worth the aggravation! With three kinds of chocolate for flavor—cocoa powder, cacao nibs, and chocolate chips—you won't miss the fat and sugar in the standard version of this most beloved cookie. Pour a glass of (skim) milk and get happy.

The delicate flavor of spring lamb pairs perfectly with lightly earthy, spring Mediterranean vegetables. I added flageolet beans to round off the salad with a little nutty flavor. As it can be a challenge to find spring lamb, get on over to your best butcher for his help with sourcing.

Quickly wilted arugula, canned beans, and toasted walnuts add heft to this vegetarian main course. Try spinach in place of arugula and pine nuts instead of walnuts.

The technique: Cooking veggies over moderate heat for a bit longer than you would for a typical sauté helps meld flavors while retaining texture.
The payoff: Side dishes cooked on the stovetop preserve precious oven space.

Set aside 1 1/2 cups beans for the Kale and Bean Bruschetta ; you'll also use the beans to make the Kale and Cannellini Soup later in the week.

The sweetness of the tomatoes and the fennel is balanced by the savory, starchy beans.

For the best flavor, use an artisanal root beer made with cane sugar (not corn syrup). We like Faygo and Fitz's, but many more options are available online at sodapopstop.com.