Dairy

There's no oil in this easy main course and, if you'd like to make it even healthier, low-fat or nonfat yogurt can be used instead of the whole-milk variety. Round out the meal with dal (Indian-style lentils) or some sautéed spinach. The yogurt marinade is also great for chicken.

The dip gets better the longer it sits, so make it a day ahead.

This recipe makes enough salad for a picnic in the park, or to pack in your lunch all week.

Two of summer's tastiest offerings help you spoon up more of the skin-saving antioxidant lycopene.

Tofu noodles replace pasta, so you don't need to boil water. Plus, this comforting dish offers nearly one third of your day's calcium, via the yogurt and broccoli.

Prep in less than 10 minutes, but expect this high-protein meal to keep you full for hours.

Turn day-old bread into a masterpiece. This salad delivers all the vitamin C you need daily.

You can find many good brands of prepared tomato sauce in supermarkets. Fresh tomatoes and basil add flavor, and the sausage and red pepper bring on the heat.

Buy the freshest seasonal vegetables for this pasta. A trip to your local farmers’ market might be in order.

The good news: This delicious dessert can actually be very low fat if you use the low-fat or fat-free yogurt. The key is to use a good Greek yogurt—the flavor is amazingly rich, even in low-fat varieties. When you're assembling the dish, don't worry about creating perfect layers—this trifle is even prettier when the ingredients overlap a bit.

Spicy, cheesy, and moist! I love this cornbread for dinner on a warm summer night, whether with barbecued meats or just a big old salad. If you don’t have Manchego, you can substitute cheddar, Monterey Jack, or Gouda.

All the other kids at school will be jealous when they get a look at these delicious, colorful, healthful wraps.

Peanut butter goes well with more than just jam, and this interesting combination proves it. This is delicious with whatever fruit is in season.

For this dish, I recommend using leftover chicken or a pre-roasted chicken from the supermarket.

Editor's note: The recipe below is from Kimberly Kennedy's The Art and Craft of Entertaining. For Kennedy's baby shower tips click here.

Potatoes are a cornerstone of the Peruvian diet, and for good reason: They have been cultivated in the Andes for more than 8,000 years, and the country boasts a whopping 3,000 varieties of the tuber, which comes in a myriad of shapes, colors, and sizes. In the regional capital of Huancayo, creamy, gently spiced cheese sauce is usually poured over the potatoes or served as a dip. To really highlight the potatoes (purple-fleshed ones look especially dramatic), we serve them over the sauce, with accompaniments of lime and meaty olives.

Comfort food, Peruvian style. The chile sauce's brilliant yellow hue comes from a pinch of turmeric, as well as bottled ají amarillo paste, which also lends a fruity heat. It is thickened with bread and walnuts (a tasty trick for stretching foods to feed many mouths) and blended to a satiny smoothness. Although Peruvian cooks usually shred the chicken and add it directly to the sauce, we like the elegance of serving the roast chicken breasts on top of the sauce and passing extra around in a gravy boat.

Tuscans are commonly known as mangiafagioli, or bean eaters, and when you simmer cannellini beans on top of the stove and then finish them in the oven with a fresh tomato ragù, you'll understand why. The dish is saucy and comforting—have plenty of good bread on hand—with welcome bursts of acidity from the extra tomatoes scattered on top of the casserole. Grape tomatoes tend to have a sweeter, more concentrated flavor than cherry tomatoes.

Editor's note: This refreshing soup is part of a healthy and delicious spa menu developed exclusively for Epicurious by CuisinArt Resort & Spa on Rendezvous Bay in Anguilla. Cooling cucumber and melons—which are in the same botanical family—are good sources of a wide range of nutrients, including vitamins C and B6 and folate. Fresh herbs provide a burst of flavor as well as powerful antioxidants. Ginger, garlic, and hot sauce have potent anti-inflammatory properties. Starting your meal with a low-calorie, fiber-rich soup like this one can help fill you up and prevent overeating. Note: You can substitute cooked lobster or prawns for the shrimp, or make the recipe vegetarian by omitting the seafood altogether.