Cookbooks

Broiling is a good way to brown the salmon without adding fat. For a golden color and crisp finish, don’t turn the fish while it is under the broiler; it will still cook all the way through without this extra step.

Here’s a spicy noodle dish that’s packed with vegetables; covering the pan during cooking helps trap the steam so the vegetables soften more quickly (and retain their nutrients). Look for soba noodles made entirely of buckwheat flour; besides being gluten-free, they are more nutritious than soba made from whole-wheat flour.

Chunks of kiwi, mango, and pineapple are poached in a spicy peppercorn-infused pineapple syrup, then served with sorbet. Kiwifruit and mango offer ample vitamin C; pineapple provides bromelain, an enzyme that aids digestion, reduces inflammation, and helps heal bruises.

This basic poaching recipe yields salmon that can be served warm, at room temperature, or chilled. Here, salmon and a few hard-cooked eggs provide protein to a colorful salad composed of fresh vegetables and mixed herbs from the farmers’ market.

Iron-and folate-rich chickpeas and spinach combine in a delicious sandwich spread that can also be served atop halved cherry tomatoes for a snack.

Grown in the American Southwest today, pistachios originated in central Asia, where the word for the open shell also means “laughing.” The vividly colored nuts have a buttery taste that makes them irresistible for snacking; they also add flavor, crunch, and a touch of sophistication to dishes both sweet and savory.

Low in calories and saturated fat, tofu provides a healthful source of protein and makes an energizing snack. Pressing the tofu extracts some of the liquid so it will crisp in the oven.

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.

A native of North America, now grown mainly in Georgia and Texas, the pecan is the seed of a species of hickory tree. It has long been associated with Southern desserts like pie and pralines, but its rich, satisfying flavor makes it just as perfect for healthier fare such as salads, or as a snack all by itself.

Fatty cold-water fish, such as Atlantic mackerel (also called Boston mackerel), deliver the most important forms of omega-3 fatty acids, helping to reduce cholesterol and even stave off type 2 diabetes and some cancers. Avoid king mackerel, however, as it has high mercury levels. Here the fish is marinated in lemon juice, then broiled so the skin crisps.

Embodying the goodness of soy in its least processed form, edamame are simply green soybeans harvested before reaching maturity. They have fuzzy pods, and a mild, buttery flavor that makes them an addictive snack or hors d’oeuvre.

Good guacamole relies on soft, ripe avocados. The Hass variety has a buttery flesh with delicate herbal flavor. If you don’t have a mortar and pestle, crush the first four ingredients in a bowl with a wooden spoon, then use a fork to mash the guacamole.

Combining berries (good sources of vitamin C and anthocyanins) with vitamin E–filled wheat germ and pecans maximizes this breakfast favorite’s antioxidant properties.

Store-bought snack nuts tend to contain high amounts of salt and sugar, and can sit on the shelf for months. This healthier mixture relies on spices and honey for flavor, and it tastes much fresher than the prepackaged varieties.

Salmon seasoned with orange, lemon, and lime contrasts beautifully with a fresh-pea puree. Green peas—actually legumes, not vegetables—are high in protein and vitamin K, which boosts bone health.

In season during the winter, when other fruits are scarce, refreshingly juicy oranges and grapefruits offer plenty of health-boosting benefits. Both sweet and tart fruits add variety and complexity to a range of dishes and help the body defend against everything from the common cold to heart disease and cancer.

Any combination of fennel, dill, caraway, or celery seed works well here; their flavors complement the paprika on the croutons as well as the dill and tomato in the soup.

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.