Cookbooks

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.

Made with both carrots and carrot juice, this brightly colored soup is loaded with betacarotene. If you don’t have a vegetable juicer, look for bottled carrot juice at your grocery store or health-food market, or better yet, buy it fresh from a juice bar.

Think of these roasted sweet potato wedges as a heart-healthy variation on French fries—without the frying. A sprinkling of sesame seeds and a tangy dipping sauce lend Asian flavors.

This refined mushroom soup, made with dried and fresh varieties and topped with a poached egg, is beautiful and nutritious. Look for porcini mushrooms near the produce section of your grocery store.

Any combination of mushrooms works well in this dish; choose among shiitake, cremini, oyster, or maitake.

This satisfying root vegetable comes in a variety of colors, from yellow to dark orange to reddish purple. When cooked, an enzyme in the sweet potato breaks down the tuber’s starch and turns it into maltose, creating an appealingly sweet flavor.

Be sure to purchase firm or extra-firm tofu for this soup, as it will hold up better in hot liquid than softer varieties. Miso should be added only at the end of cooking because its flavor and healthful qualities are affected when it’s boiled or exposed to prolonged high temperatures. Whisk it with a bit of liquid first so that it is quickly and evenly distributed.

Latkes, traditionally served at Hanukkah, are typically panfried and topped with sour cream. This herbed carrot version eliminates much of the fat, requiring only a small amount of cooking oil and featuring drained low-fat yogurt as a topping. Be sure to squeeze all the juice from the onion to prevent the patties from falling apart.

Miso, a combination of fermented soybeans and rice or barley, is a great source of zinc, a natural immunity booster. White miso has less sodium than other types; here, it’s combined with rice vinegar, brown sugar, and water to make a marinade for salmon. Cilantro, ginger, and chile (along with a few other ingredients) are quickly pureed into a sauce for the broiled fish. Serve with brown rice or soba (buckwheat) noodles.

This vegetarian version of the classic dish omits the anchovies and replaces the tuna with cannellini beans; navy beans or chickpeas are other options.

You can vary this recipe by using half olive oil and half walnut oil and topping the beets with toasted walnuts. For the most visually appealing presentation, use a mixture of beets such as Chioggia, golden, and red.

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.

High-protein lentils are enlivened here by coriander, ginger, mint, and cilantro. For the best flavor, toast whole coriander seeds, then grind them to a fine powder. In a pinch, you can substitute a teaspoon of ground coriander instead of grinding your own. Beets add heart-healthy iron, potassium, and folate.

Rather than relying on store-bought curry paste, this dish uses a quick homemade version that’s incomparably fresh and vibrantly flavored. For a thicker curry, mash some of the squash with the back of a wooden spoon.

The fiber in lentils helps to lower cholesterol and regulate blood sugar. French green lentils cook more quickly and retain a firmer texture than the more common brown ones.

Aside from supporting your eyes, immune system, and heart, Swiss chard helps maintain bones and may protect against osteoporosis, thanks to high doses of vitamin K and magnesium as well as a healthy dose of calcium. Don’t worry if your pan seems overcrowded with the chard; it will quickly wilt and lose most of its volume as it cooks. Cooking the stems a bit longer than the leaves will ensure they become perfectly tender.

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.

Despite their diminutive size, brussels sprouts are packed with heart-healthy nutrients that detoxify, boost the immune system, and promote healthy, resilient skin.

This main-course salad combines chard, mushrooms, and quinoa to form a satisfying vegetarian meal abundant with vitamins, minerals, and complete protein.

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.