Vegetarian

Think of this recipe as a basic formula for making rice bowls, and then vary the beans (use canned ones to save time), squash, and greens, as desired.

Woodsy shiitake mushrooms, protein-rich chickpeas, and brown rice make this a substantial, satisfying soup.

This breakfast is a good option for anyone monitoring cholesterol intake: Egg whites don’t contain any saturated fat, and avocados have monounsaturated fat, which actually helps lower LDL (“bad”) cholesterol.

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.

The peaches and cherries in this quickly prepared dessert are a great source of vitamins A and C. Vanilla beans are available in many large supermarkets and most specialty food shops; you can substitute one teaspoon pure vanilla extract for the one-half bean used below (don’t use imitation vanilla, which contains artificial ingredients).

Wheat berries, the whole unprocessed wheat kernels, are most often ground to make whole-wheat flour. Like other grains, these kernels can also be cooked—as in this recipe—until they are tender yet pleasantly chewy. An excellent accompaniment to meat or fish, this dish is also substantial enough to serve as a meatless main course.

Goat cheese may be a good option for those who can’t tolerate cow’s milk, and when combined with tart raspberries on toasted bread, it’s hard for anyone to resist.

Stuffed with brown rice, shallots, and fresh herbs, these tomatoes make a hearty and well-seasoned side dish for chicken or fish. They are also substantial enough to be the main course of a vegetarian lunch or light supper, served with a mixed-green salad. Here, the rice is boiled for ten minutes before being combined with the stuffing ingredients, to ensure it will be tender after baking. (Soaking the rice in water overnight would serve the same purpose.)

Portobello mushrooms are a nutritious and satisfying alternative to burgers made with beef or turkey. Here they are accompanied by a spread of pureed cannellini beans for added protein—and flavor. To clean the mushroom caps, wipe them with a damp paper towel; do not rinse or soak, or they will remain soggy even after cooking.

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.

French green lentils, sometimes called lentilles du Puy, hold their shape well once cooked, making them particularly suited to salads and pasta dishes. Like other legumes, lentils are low in fat and are exceptional sources of folate, iron, and protein, plus other vitamins and minerals. Here, the lentils are combined with whole-wheat pasta shapes called chiocciole (snails), but you can substitute penne or any other short tubular shapes. If you like, grate or shave parmesan over the pasta just before serving.

When you start with store-bought dough, homemade pizza comes together in minutes. Look for whole-wheat dough in the refrigerator section of health-food stores and some supermarkets. Frozen artichoke hearts are a convenient alternative to steaming fresh artichokes, and they retain much of their nutrients; if you use canned, rinse them well and let them drain. (Jarred, marinated artichokes are not recommended for this recipe.)

A snappy almond-and-herb pesto is a fresh departure from the classic pine-nut-and-basil version. For an even more nutritious variation, add three tablespoons ground flaxseed to the pesto.

Avocado provides folic acid, fiber, and monounsaturated fatty acids; pear adds extra soluble fiber and sweetness.

Rice salads make nice gluten-free alternatives to pasta salads; like the latter, they can be served at room temperature or chilled. This fresh-flavored side uses three types of rice—wild, brown, and brown basmati—but any combination of rices would work well.

If you’d like to use fresh peas (you’ll need about a pound for one cup shelled), add them along with the mushrooms.

This nutrient-dense salad capitalizes on fall and winter’s best produce, while delivering ample health benefits. The squash and cranberry beans (also called borlotti or Roman beans) provide fiber, which helps lower cholesterol; the kale prompts the liver to release enzymes that may fight cancer. Other types of winter squash, such as butternut or acorn, would also work in this recipe, as would cannellini or navy beans.

Roasted garlic serves as the base of the salad dressing. The allium not only adds depth of flavor but can also help lower cholesterol. Pumpkin is rich in potassium, fiber, and vitamin C.

For convenience, you can cook the corn and beans early in the day, toss them with olive oil and smashed garlic, and keep them (covered) in the refrigerator. To remove corn kernels from the cob, stand the ear upright on its flat end; with a sharp knife, cut along the length of the cob, turning as you go.

A nutrition-rich combination of yogurt, carrots, walnuts, and avocado is made even more healthful with the addition of sprouts, an excellent source of phytonutrients.