Cookbooks

Eating fresh produce in a variety of colors is key to good health, and this autumn medley of carrots, butternut squash, rutabaga, parsnips, and shallots provides an abundance of vitamins, minerals, and other nutrients.

Sweet yellow peppers are exceptionally rich in vitamin C. Serve the soup either hot for a comforting wintertime meal, or chilled in the warm-weather months.

Like other cruciferous vegetables, brussels sprouts contain glucosinolates, chemical compounds that have been shown to help prevent cancer. Partnering the little cabbages with pear gives this dish even more fiber, as well as a balance of sweet and savory flavors.

Roasting offers an easy, no-fuss way to quickly prepare asparagus. Reducing the balsamic vinegar before drizzling it over the vegetables concentrates its flavor to mimic aged varieties. Serve the dish for lunch or along with a green salad for a light dinner.

Sweet meets spicy when parboiled baby carrots are sautéed with honey, ginger, and sliced hot red chile. Not to be confused with the type sold in bags at the supermarket, the baby in this recipe are young carrots with the tops still attached. If you can’t find them, buy regular carrots; cut off the thick sections, then halve or quarter them.

A frittata is an excellent make-ahead meal, delicious served hot, cold, or at room temperature. Black beans are a great source of fiber, which helps to balance blood sugar.

This aromatic stew can be made with other types of fish, including haddock or regular cod, but sablefish delivers higher amounts of omega-3 fatty acids. A whole-wheat baguette is good for sopping up the broth.

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.

Wild salmon is widely available in cans. To ensure that you’re getting the most sustainable option, look for the blue Marine Stewardship Council logo on the label. The warming spices that make up curry powder—typically a combination of turmeric, coriander, cinnamon, and cumin, among others—also offer a wealth of health benefits, including boosting metabolism and decreasing inflammation.

Balsamic vinegar and brown sugar combine to make a tart, sweet dressing for all kinds of berries—a high variety ensures you’ll get a range of antioxidants. Serve the salad as is or topped with chopped toasted nuts.

These patties are inspired by the Middle Eastern dish kibbe, most often made of ground lamb and bulgur wheat. The combination of turkey and quinoa is particularly rich in protein, with a chewy texture that contrasts nicely with the crisp cucumber and red-onion slices, and the creamy tahini dressing served alongside.

In this heart-healthy wilted salad, the spinach contributes folate, and pecans help lower LDL (“bad”) cholesterol.

Rich in fiber, phytochemicals, and omega-3 fatty acids, flaxseed is extremely nutritious. You can reap its rich rewards by eating only a tablespoon of ground flaxseed a day; add it to your oatmeal or an omelet for breakfast, or slip it into a peanut butter sandwich for lunch.

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.

Kale adds vitamin C and additional beta-carotene to the stuffing for sweet potatoes, while tofu contributes protein. For extra fiber, eat the skins. Round sweet potatoes work best; if you use oblong potatoes, trim along the top of each lengthwise instead of cutting off the top quarter.

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.

Like Italian panzanella, this salad—a specialty of the eastern Mediterranean—pairs fresh vegetables and bread. The combination of vegetables, beans, and herbs is excellent for reducing high cholesterol.

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.

Amaranth is a small herb seed, not a cereal grain, that tastes a bit peppery and is rich in protein and high in fiber. Here, it is toasted until it pops, much like popcorn. The lemon juice is not only for flavor; it also keeps the apples from turning brown.

A wholesome twist on a traditional Thanksgiving side, this dish uses farro, also known as emmer wheat, an Italian grain that is high in fiber, magnesium, and vitamins A, B, C, and E. Other grains, such as pearl barley, can be used instead; cook them according to package instructions.