Gluten Free

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.

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.

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.

Sablefish, also known as black cod, is among the best sources of heart-friendly omega-3 fatty acids. Here, the fish is combined with bok choy, which contains antioxidants and fiber. The hoisin mixture, brushed on top of the fish before broiling, is essentially a quick barbecue sauce.

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).

Fresh herbs are a healthy way to season fish and other lean proteins. Here, pungent oregano and bright lemon juice balance the richness of the trout. The whole trout are grilled in this recipe, but you can use the broiler instead; lightly coat the broiler pan or a rimmed baking sheet with oil before heating, and cook the fish for the same amount of time.

A mortar and pestle make easy work of crushing whole spices and peppercorns, but you can also use the bottom of a skillet or even the flat side of a chef ’s knife, pressing down firmly and working on a cutting board. Choose apricots that are ripe but still firm so they can hold up under the heat of the grill; brush the apricots and pork with the glaze as soon as they come off the heat. The glaze also tastes great on other grilled meats.

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.)

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

Verdant, leafy greens lend this soup a wealth of vitamins and minerals. If using chard, kale, or other hearty greens, remove the thickest center ribs; finely chop the ribs and add to the pot with the other ingredients. Packages of “stir-fry” greens are a quick alternative.

Fresh, clean flavors define these grilled fish tacos. The cabbage is also a potent cancer fighter. Set out the fish and toppings (use a melon baller to scoop avocado into neat balls), and let guests assemble their own tacos.

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.