Make Ahead

Goat cheese is something I like to use in many different ways, and this herb-y mixture is especially versatile. You can toss it with hot pasta for a quick, creamy sauce, or roll it into balls to top a salad, but I probably like these little toasts best of all. They’re so easy to make and they fly off the platter every time I serve them. The recipe can easily be doubled for a party.

This robust red-pepper dip is based on muhammara, a Middle Eastern specialty whose name describes its brick-red color. For best results, make it a day ahead to let the flavors blend. Serve with toasted pita wedges or crudités.

Chock-full of grains, nuts, seeds, fruits, and natural sweeteners, granola is easy to prepare, and, when it’s homemade, it’s much lower in sugar and fat than store-bought varieties. This basic recipe can be easily adapted to create many different versions, including the three variations that follow. You can omit the nuts or the dried fruit, as desired. For a vegan option, simply omit the egg whites; the granola won’t be as crunchy but will still be delicious. Freeze granola in an airtight container for up to three months (it thaws quickly), or store at room temperature for up to two weeks.

Made from uncooked oats, dried fruits, and nuts, muesli does not contain sweeteners, oil, or other more fattening ingredients found in many store-bought cereals. Nondairy milk, such as hazelnut, almond, or hemp milk, makes an easy substitution for those with lactose intolerance.

In this version of a granola bar, clusters of quinoa, apricots, pistachios, and sunflower seeds make a sweet and delightfully chewy snack. White quinoa is used in this recipe, but you can substitute any variety; all share the same nutritional qualities, flavor, and texture.

High-protein quinoa makes a delicious topping that keeps well. Here, the toasted grain gives crunch to yogurt and fruit. You could also add a few tablespoons to your favorite cereal for added texture.

Blanching is a good way to cook vegetables so they retain most of their nutrients. In this Japanese preparation, spinach is quickly wilted in boiling water, then plunged into an ice-water bath to stop the cooking.

Edamame are a rich source of fiber and phytochemicals that may help lower cholesterol, protect bones, and balance hormone levels. Serve this spicy spread with rice crackers as an anytime snack or for a party hors d’oeuvre. The dip is also delicious paired with cucumber, celery, and carrot sticks.

Chayote is a member of the gourd family, along with cucumbers, melons, and squash; it is mild tasting, with a crisp, pearlike texture. It is often used in salads and salsas, or baked and stuffed, like other squash. If you can’t find one, you can substitute honeydew melon instead, adding it after the mixture has been cooked and allowed to cool.

Petite and buttery-tasting, Forelle pears are ideal for dunking in chocolate, although any type of pear will be delicious, from a plump Bartlett to an elegant Bosc. Although it should be eaten in moderation, dark chocolate (with at least 70 percent cocoa) contains flavonoids that help lower blood pressure and reduce the risk of heart disease.

Heating tomatoes helps make the cancer-fighting carotenoid lycopene more available to the body. Because lycopene is fat soluble, cooking tomatoes in a little oil helps the body absorb even more of this potent antioxidant.

Serve this no-cook soup straight from the blender when it is still frothy, or well chilled during warmer months. Bright, lemony sorrel makes a nice garnish. If you are unable to find pencil-thin asparagus, trim thicker stalks with a vegetable peeler or paring knife.

Sweet potatoes’ orange hue is the beautiful result of a wealth of betacarotene, which helps support eye health and immunity. Chickpeas provide a rich source of soluble fiber and B-vitamins for cardiovascular health. By serving this dip with crisp-tender vegetables such as red peppers and broccoli, you will also get vitamin C, selenium, and sulforaphane, an antioxidant shown to prevent certain types of cancers. Whole-wheat pita bread is another healthful, fiber-rich alternative to crackers.

Bell peppers offer B vitamins and beta-carotene; beets bring even more beta-carotene, plus folic acid. If the beets come with their greens attached, reserve them to sauté as you would other leafy greens.

Lentils are a particularly robust source of protein, folate, and iron. Red, orange, and yellow bell peppers provide more vitamin C and carotenoids than green ones; these powerful antioxidants support eye health, boost immunity, and fight heart disease. This nutritious make-ahead salad is perfect for a packable lunch, picnic, or barbecue.

The “cream” in this dessert is actually pureed silken tofu, flavored with fresh lemon juice. You can make the puree, cover it, and keep it in the refrigerator for up to three days.

A mandoline makes easy work of slicing beets paper thin; if you don’t have one, you can use a very sharp knife, but the slices will take longer to dry out in the oven and won’t be as crisp once cooled. You’ll need four rimmed baking sheets to make the chips, or you can bake them in batches.

Banana breads tend to be high in fat and sugar, but this wholesome loaf relies primarily on bananas to keep the bread moist and flavorful. Walnuts and a generous amount of ground flaxseed add texture and plenty of nutrients; substitute toasted pecans for the walnuts if you like, or omit the nuts altogether.

This version of pasta salad ditches the mayonnaise-based dressing for a lighter and brighter vinaigrette of flaxseed oil, lemon juice, and vinegar. It also incorporates ample fresh herbs, a variety of vegetables, and kamut pasta—a protein-rich whole-wheat pasta that contains healthy amounts of the antioxidants vitamin E and selenium. Other types of whole-wheat pasta can be used instead. The salad makes a great side for a potluck, but it works as a main course, too.