Easy

Edamame contain as much protein per serving as eggs, milk, and meat, and are also a good source of iron, zinc, and B vitamins. Since the corn is not cooked, it’s imperative that you use the freshest you can find. Serve hot or cold as a speedy, summery pasta dish.

Serve this no-cook soup straight from the blender when it is still frothy, or well chilled during warmer months. Bright, lemony sorrel makes a nice garnish. If you are unable to find pencil-thin asparagus, trim thicker stalks with a vegetable peeler or paring knife.

A papaya salsa with fiery Scotch bonnet chiles makes a colorful—and spicy—condiment for grilled steak. The salsa also goes well with grilled fish, particularly snapper. For less heat, seed the chiles before slicing them.

Papaya is packed with vitamin C and beta-carotene; endive is an excellent source of fiber and vitamins A and C.

Steamed artichokes are often served with melted butter and other sauces that are high in fat and have little nutritional value. The dips here use healthier ingredients and integrate spices and herbs for bold flavor.

Chopped almonds contribute substantial fiber, calcium, potassium, and zinc to simply prepared trout fillets. For a light supper, serve the fish with baby lettuce leaves and lemon wedges for squeezing over the dish.

An outstanding member of the Brassica family, broccoli aids in detoxification, and steaming is the best cooking method for retaining the vegetable’s potent nutrients. Miso, or fermented soybean paste, contains B vitamins, protein, and probiotics, which strengthen immunity.

Oven-drying is a slow, gentle cooking process that uses dry heat to extract the water from fruit. Left in the oven for several hours at a low temperature, the fruit does not burn but shrinks and shrivels bit by bit as the water evaporates. As the outside of the fruit dries, the inside turns soft and chewy. Although pears, plums, and apricots are used here, any combination of stone fruit, berries, or other fruit can be dried in a similar way.

Oranges are the standout in this supremely easy salad, providing hefty amounts of vitamin C and fiber. Olives (and olive oil) add healthful monounsaturated fat.

A cross between a cabbage and a turnip, rutabaga also belongs to the Brassica family and contains some fiber and potassium along with vitamin C. Peel away the tough exterior of the root vegetable to discover hearty, firm flesh that’s tasty and filling.

A steamed salmon fillet makes for a healthful—and unexpectedly delicious—morning meal, especially when served with avocado. Both foods are excellent sources of unsaturated fats, which benefit the heart.

These open-faced sandwiches are a delicious way to showcase the season’s best tomatoes. Try the tofu spread as a low-fat and nutritious alternative to cream cheese; the recipe makes about three-quarters of a cup, enough for four additional sandwiches.

In this quick-assembly dessert, Greek-style yogurt is a rich and tangy stand-in for whipped cream. If you can’t find Greek yogurt, follow the instructions on page 62 for straining regular yogurt.

Cherries help prevent inflammation, and blueberries offer antioxidants, including vitamins C and K. African rooibos is a tea that’s high in antioxidants and subtly sweet, but you can also use rose hips, ginger, or hibiscus.

Sweet potatoes’ orange hue is the beautiful result of a wealth of betacarotene, which helps support eye health and immunity. Chickpeas provide a rich source of soluble fiber and B-vitamins for cardiovascular health. By serving this dip with crisp-tender vegetables such as red peppers and broccoli, you will also get vitamin C, selenium, and sulforaphane, an antioxidant shown to prevent certain types of cancers. Whole-wheat pita bread is another healthful, fiber-rich alternative to crackers.

Made with both carrots and carrot juice, this brightly colored soup is loaded with betacarotene. If you don’t have a vegetable juicer, look for bottled carrot juice at your grocery store or health-food market, or better yet, buy it fresh from a juice bar.

Think of these roasted sweet potato wedges as a heart-healthy variation on French fries—without the frying. A sprinkling of sesame seeds and a tangy dipping sauce lend Asian flavors.

Be sure to purchase firm or extra-firm tofu for this soup, as it will hold up better in hot liquid than softer varieties. Miso should be added only at the end of cooking because its flavor and healthful qualities are affected when it’s boiled or exposed to prolonged high temperatures. Whisk it with a bit of liquid first so that it is quickly and evenly distributed.

Bell peppers offer B vitamins and beta-carotene; beets bring even more beta-carotene, plus folic acid. If the beets come with their greens attached, reserve them to sauté as you would other leafy greens.

The fiber in lentils helps to lower cholesterol and regulate blood sugar. French green lentils cook more quickly and retain a firmer texture than the more common brown ones.