Fruit

Couscous is technically a pasta made from semolina, though many people consider it a grain. In southern Italy it is used often, a lasting memento of the Arabs that invaded Sicily in the ninth century. I particularly appreciate the way it cooks so quickly. This is a perfect side dish for large-scale entertaining because it doubles or even triples beautifully.

Salade Niçoise meets all-American pasta salad in this all-in-one dish that’s perfect for a picnic or dinner on a hot summer night. The trick is to use the Italian canned tuna; the flavor of water-packed albacore tuna is just not comparable.

I make this as a side dish at least three times a week—that’s how much I love spinach, and how much I love it served this way. It’s easy, delicious, and great for you. The secret is the soy sauce; although it’s not Italian, it gives the spinach a fabulous salty kick.

The dressing is what makes this salad: it’s sooo delicious I use it to marinate chicken and fish, drizzle it on pasta salads, or even toss some with boiled new potatoes to make an Italian potato salad. When you make it, double or triple the quantity so you’ll always have it on hand to toss with your favorite foods.

When I make a salad I like to bring in lots of different textures and flavors. This one has citrus for zing, herbs for freshness, and nuts for crunch. The citrus vinaigrette cuts through the raw spinach flavor.

Little fried balls of Gorgonzola turn a boring green salad into a mouthful of joy. For convenience, you can prepare and chill the cheese balls overnight so they are very firm before you fry them. To test the temperature of your oil, drop a small piece of bread into the pot. If it sinks to the bottom, the oil is not hot enough; if it rises slowly to the top and turns golden brown, it’s just right for frying.

Panzanella is a staple of Tuscan cooking that is traditionally made with leftover stale bread; the dressing moistens the bread, which soaks in all the flavors and juices from the vegetables. I like panzanella but I love cornbread. When I found myself with lots of leftover cornbread one Thanksgiving, I was inspired to give it an Italian spin, and this salad was born. It’s best to use stale cornbread, but if you have only fresh cornbread, toast the cubes in the oven at 300°F for 8 to 10 minutes to dry them out; that way they won’t fall apart in the salad and become mushy.

It’s time to reinvent the crudité platter, and I nominate these attractive little bundles of vegetables; they’re great with cocktails for entertaining as an alternative to a boring deli plate, but they are also a nice alternative to a salad with a pasta dinner. My friends request this often.

Goat cheese is something I like to use in many different ways, and this herb-y mixture is especially versatile. You can toss it with hot pasta for a quick, creamy sauce, or roll it into balls to top a salad, but I probably like these little toasts best of all. They’re so easy to make and they fly off the platter every time I serve them. The recipe can easily be doubled for a party.

Sweet, juicy papaya does more than just stimulate the taste buds. This tropical fruit, sometimes referred to as paw paw, sweetens the nutritional pot with big doses of essential vitamins.

A sprinkle of cayenne pepper offers a bit of heat to complement the sweetness of the roasted fruit. Because they are petite, Solo papayas work best for halving into single servings; if you use Mexican papayas, quarter them instead.

The flavorful ginger dressing that coats the parsnips calls for tamari, a sauce made from soybeans that’s darker and richer than conventional soy sauce (it’s also gluten free). Serve the fish with a wedge of orange along with peppery greens, such as watercress or arugula.

Sablefish’s succulent texture and high oil content make it an exceptional choice for steaming. In this recipe, the fish is steamed in parchment-paper packets (en papillote), which seal in moisture and flavor.

Chock-full of grains, nuts, seeds, fruits, and natural sweeteners, granola is easy to prepare, and, when it’s homemade, it’s much lower in sugar and fat than store-bought varieties. This basic recipe can be easily adapted to create many different versions, including the three variations that follow. You can omit the nuts or the dried fruit, as desired. For a vegan option, simply omit the egg whites; the granola won’t be as crunchy but will still be delicious. Freeze granola in an airtight container for up to three months (it thaws quickly), or store at room temperature for up to two weeks.

Like other cruciferous vegetables, brussels sprouts contain glucosinolates, chemical compounds that have been shown to help prevent cancer. Partnering the little cabbages with pear gives this dish even more fiber, as well as a balance of sweet and savory flavors.

This aromatic stew can be made with other types of fish, including haddock or regular cod, but sablefish delivers higher amounts of omega-3 fatty acids. A whole-wheat baguette is good for sopping up the broth.

Made from uncooked oats, dried fruits, and nuts, muesli does not contain sweeteners, oil, or other more fattening ingredients found in many store-bought cereals. Nondairy milk, such as hazelnut, almond, or hemp milk, makes an easy substitution for those with lactose intolerance.

Wild salmon is widely available in cans. To ensure that you’re getting the most sustainable option, look for the blue Marine Stewardship Council logo on the label. The warming spices that make up curry powder—typically a combination of turmeric, coriander, cinnamon, and cumin, among others—also offer a wealth of health benefits, including boosting metabolism and decreasing inflammation.

Balsamic vinegar and brown sugar combine to make a tart, sweet dressing for all kinds of berries—a high variety ensures you’ll get a range of antioxidants. Serve the salad as is or topped with chopped toasted nuts.

In this version of a granola bar, clusters of quinoa, apricots, pistachios, and sunflower seeds make a sweet and delightfully chewy snack. White quinoa is used in this recipe, but you can substitute any variety; all share the same nutritional qualities, flavor, and texture.