Cookbooks

Brown rice is the foundation of a simple, protein-filled vegetarian dish when it’s paired with tofu. Spinach is “steamed” in the same pan for the ultimate in ease—and nutritional value.

Avocados in the salsa supply a generous portion of monounsaturated fat and fiber. If fresh corn is not in season, opt for frozen; it will taste better and have more nutrients than any “fresh” corn in the grocery store.

It would be hard to overestimate the importance of rice: Every day about half of the world’s population gets as much as half of its daily calories from this grain. Although much of that rice is sold with the nutritious bran polished away, brown rice’s bran and germ are intact, making it a whole grain. Indeed, a growing awareness of the health benefits of whole grains is helping to increase brown rice’s popularity. Brown rice takes longer to cook than the white variety, but its nutritional qualities, boosted by a pleasantly chewy texture and hearty flavor, make it worth the wait.

These two members of the cabbage family deliver an interesting twist to standard coleslaw. Both kohlrabi and turnips offer fiber, iron, and vitamin C, and the thick kohlrabi leaves boast a high dose of cancer-fighting phytochemicals.

This vine-grown fruit with a fuzzy brown peel harbors a juicy interior the color of emeralds or gold, depending on the variety. Regardless of shade, all types offer a creamy texture and an impressive nutritional profile.

Most produce offers greater nutrition when raw. Tomatoes are an exception to that rule. Health studies continue to demonstrate the myriad benefits of lycopene, a phytochemical abundant in tomatoes. And you get more lycopene from a processed or cooked tomato than you do from a freshly picked one.

If broccoli were sold in the drugstore, you’d probably need a prescription: It’s that health-changing. Packed with antioxidants, this vegetable protects the heart, helps prevent strokes, and may even fight cancer and ease arthritis pain.

This refreshing roll packs a lot of health within its wrapper: Kiwifruit provides vitamin C; savory peanuts are rich with B vitamins, vitamin E, and healthy monounsaturated fat; fresh mint leaves soothe the digestive tract. Look for the noodles and wrappers in the Asian foods section of your grocery store.

Lower in saturated fat than chicken, turkey provides one of the leanest sources of animal protein. The nutrient-dense poultry also contains heart-healthy B vitamins and selenium. Round out this simple preparation with a side of steamed green beans.

This zesty salsa is high in protein and fiber and low in fat, and it makes a great accompaniment to grilled meat, chicken, or fish. It’s quick work to make your own baked tortilla chips, and they are so much more healthful than anything you can buy from the store.

Kale makes for a surprising alternative to cabbage in this sweet-sharp slaw. Curly kale, the most widely available, is used here; remove the tough stems and center ribs before slicing the leaves.

A grunt, also called a slump, is a fruit dessert that’s cooked on the stove and topped with dumpling batter, which steams in the cooking liquid. In this case, the filling consists of blackberries and raspberries, and the whole-wheat dumplings are flavored with cinnamon and ginger. Serve dumplings splashed with heavy cream, if desired.

Vegetables, of course, make healthy snacks, and are especially appetizing when served with flavorful dips. Yellow split peas are the protein-rich basis of one spread; tarama—cured carp or cod roe, used in Greek and Turkish cooking—flavors the other. The roe is soaked in water to remove much of its saltiness, then squeezed of excess moisture. Look for tarama at specialty food stores. Serve dips with crudités and toasted baguette or whole-grain bread slices.

Berries, blended with ice and almonds, make a simple, refreshing dessert that is also packed with fiber and antioxidants. Raspberry and strawberry crushes are shown here (left to right), but blackberries and blueberries would work well, as would cut-up peaches or bananas.

Raw or cooked, these showy ruffled greens bundle great taste with a host of key nutrients.

Tangy, succulent berries arrive in the spring and summer, dangling from vines and bushes, waiting to be plucked and savored. Blackberries, blueberries, raspberries, and strawberries—all rich in disease-fighting antioxidants—rank among the healthiest fruits and provide some of the tastiest ways to eat well.

Apples are very versatile—they work well with a variety of nuts, spices, and natural sweeteners. Rome Beauty apples hold up especially well during baking. Here, pecans, vanilla, and dark brown sugar create a winning combination of flavors in skillet-baked apples, irresistible served warm from the oven.

The flavor and texture of these miniature spiced soufflés are reminiscent of sweet potato pie, but with far fewer calories and much less fat.