Dairy

Using plenty of broccoli makes this pizza a nourishing meal. Serve with any of the mixed greens salads on pages 51 to 53.

A classic pizza, this is great for cool summer nights, using the season’s best tomatoes.

This eggplant-lover’s delight is delicious with fresh or canned tomatoes. For a tasty summer meal, serve with a bountiful tossed salad and corn on the cob.

These tasty treats resemble miniature pizzas and are an offbeat pairing with light pasta dishes, as in the suggested menu.

This is terrific as an appetizer, snack, or accompaniment to a simple grain dish. I like using stone-ground tortilla chips, which are generally available from natural foods stores and specialty markets. But do explore the varieties available in supermarkets as well. Look for all-natural ingredients and read the nutrition labels, as they vary greatly in fat content. Not more than 3 grams of fat per 1-ounce serving is ideal. Baked tortilla chips can be a good choice as well.

The contrast of whole grain and pasta makes for a very satisfying side dish. You can also make this by substituting whole grain couscous or quinoa for the bulgur. Serve this with Baked Barbecue Tofu and Peppers (page 141) and a tossed salad for an easy, hearty meal.

This easy casserole offers maximum nourishment. Serve with microwaved or baked sweet potatoes (start the sweet potatoes in the oven about 45 minutes before starting to bake the casserole) and a salad of dark greens and ripe tomatoes.

Grits are hulled, dried, and cracked corn kernels. To add variety to your grain repertoire, try them! I do urge you to try using stone-ground grits, which are much more flavorful than those sold in supermarkets. However, the latter can’t be beat for convenience, especially the quick-cooking kind.

Risotto is a classic Italian dish made of Arborio rice, a starchy, short-grain variety that cooks to a creamy consistency. Most well-stocked supermarkets carry it, either near other rice products or with specialty grains.

A lively accompaniment to simple bean dishes or tortilla specialties.

This basic macaroni and cheese is on the rich side (it just doesn’t work with reduced-fat cheese), but it is so comforting. Even if you don’t have kids, you can make this when you’re in the mood for “nursery food.”

This quick and colorful pasta dish will give you a summery feeling any time of year.

Use hearty pasta from the frozen foods section for this filling dish. All you need to complete this meal is a bountiful salad and some fresh bread. If you’d like, add a steamed green vegetable as well.

I like to use a fairly flat noodle, such as farfalle, with mushroom sauces. Do try to use one of the varieties of brown mushrooms suggested for a full-bodied flavor.

Here’s a simple dish that borders on the sublime. In my family, we are all fans of broccoli, so this combination never fails to please. Serve with Mixed Greens with Oranges and Almonds (page 52).

In my family, we like the unembellished flavor of fresh spinach. I often serve it briefly steamed, with just a touch of nonhydrogenated margarine, which makes a great topping for grains as well as mild pasta dishes like this one.

Start with a well-flavored prepared pasta sauce, perhaps one made with chunky vegetables, mushrooms, or bell peppers. With the addition of roasted peppers and dried tomatoes, a special pasta meal can be yours in a flash.

Combine one filled pasta with one mild vegetable, and if you are lucky as I am, your kids might actually like this as much as you do! Serve this with fresh bread or focaccia and a platter of raw vegetables. Or, to make this a more sophisticated meal, serve with any of the mixed greens salads on pages 50 to 53, and some good wine.

Here’s a simple way to say “happy spring.” Do try this with goat cheese—the contrast of its slight bite and the mild flavor of asparagus is tantalizing.

I used to think of lasagna as quite labor-intensive until no-boil noodles came to the rescue. It’s always a great company or potluck favorite. Now that lasagna is so easy to assemble, you might consider it everyday fare (remember, though, it does take time to bake). This is hearty enough to complete with fresh bread and a big salad.