Dairy

A hearty bowl of pasta plus savory cheese? You'd never know this whole-grain comfort food is diet-friendly! Squash supplies all the vitamin A you need for the day.

This scrumptious dessert serves up sweet, seasonal fruit in filling, foolproof portions. And whole-grain oats top it off with a fluffy cobbler cap that's lusciously lowfat.

Crispy cornmeal polenta is the health star of this salad: It may be easier for your body to absorb corn's carotenoids from milled products such as polenta, rather than from whole kernels.

For more on assembling the torte, see "Prep School."

Spaghetti and meatballs get spiced up with a classic Italian sauce. All'amatriciana hails from Amatrice, a town northeast of Rome. Classic all'amatriciana sauce is made from tomatoes, guanciale (salt-cured pig's jowl), and hot peppers. Here, bacon stands in for the guanciale.

This breakfast dish is served at Canyon Ranch Hotel & Spa in Miami Beach.

The piquant pickled red onions are the ideal topping for this traditional Austro-Hungarian cheese spread.

Kids like the sweet-salty combination of the jam, Parmesan, and prosciutto.

The Middle East on a flatbread: Turkish meatballs, a tahini-spiked yogurt sauce, and muhammara, a Syrian red pepper spread.

This homey dessert gets its name from its lack of structure, which causes it to slump on the plate. Slumps are also known as grunts, a name that may describe the sound berries make as they cook. No matter which name you use, this old-fashioned treat is usually made of cooked fruit with a biscuit topping. Here, dried figs, apricots, tart cherries, and raisins make up the filling. The light, airy biscuits are similar to dumplings.

These cheesy grits are the perfect base for Veal Grillades or almost anything else.

Up until I was about 12 years old, my parents took my sister, Tracy, and me to Easter service at St. Louis Cathedral in Jackson Square. The only way they could keep us in check during mass was by bribing us to be good and quiet with promises of post-church beignets at Café de Monde across the street. We'd get so excited about the prospect of massive quantities of sugar that we probably would have done pretty much anything to ensure we got beignets before going home. Mom was a bit of a stickler when it came to sweets; I mean, at our house, Raisin Bran® was considered toeing the line of junk food! So you can only imagine how amped up we were at the mere prospect of real, honest-to-goodness fried dough piled sky-high with a mountain of powdered sugar. Like good southern kids we were dressed to the nines—me in my blue blazer, khakis, and white oxfords, Tracy in her Easter dress—and Mom, like all the proper matriarchs, with an Easter hat perched on her head that has a wingspan of at least 18 inches. No sooner had the crispy-fried beignets arrived than our holiday best was coated in a dusting of white powder, as it was our tradition to see who could blow the snowy confectioners' sugar off of the mountain of beignets and onto the other the quickest. After we'd made a complete mess of ourselves, we'd get down to business and devour our crispy-fried beignets, still hot from the fryer and so amazingly tender.

Recipes from two New York women respected in the food business influenced this dish: In her book A Fresh Taste of Italy, Michele Scicolone (once my Brooklyn landlady) offers Spaghetti with Rubies, where the rubies are chunks of roasted beets sautéed in olive oil, garlic, and red pepper flakes. At her legendary Brooklyn trattoria Al di Là, chef/co-owner Anna Klinger serves ravioli stuffed with beets tossed in brown butter and poppy seeds. Beets, together with poppy seeds, are typical in dishes of the northern Italian regions of Friuli and Alto Adige. With all these factors in mind, I came up with my own combination of pasta with beets and poppy seeds.

Casônsèi della Val Camonica Casônsèi dates back to the fourteenth century and is a specialty of Brescia in the Lombardy region of northern Italy. It is also known as casunzièi in Belluno, in the northeastern region of Veneto. The word casônsèi comes from the ancient term "cassoncelle," which probably meant "small caskets." Similar to ravioli, these half-moon-shaped parcels are made of an egg-based dough and can have a variety of fillings. The Renaissance version was bittersweet in taste, combing cinnamon and almonds. In the traditional cuisine of Brescia, casônsèi is typically filled with a mixture of sausage, bread dipped in milk, and grated Parmesan.

Guests won't leaf these alone! A yogurt dressing and plenty of produce keep the tangy mouthfuls light.

Savor these morsels with benefits: Each has nearly 20 percent of your calcium RDA.

Get your fix of two favorites (Chinese and pizza) in one crusty canapé—for fewer than 150 calories.

Haute ham and eggs! These appetizers are protein-rich, and cutting out the crust makes them incredibly low-cal.