Quick

To crack the spices, place in a resealable plastic bag and tap with a rolling pin.

This tangy marriage of fresh tomato, cucumber, pepper, and onion is a summer favorite. The flavor of gazpacho improves if allowed to chill overnight, but thereafter this soup has a short shelf life because the tomatoes sour very quickly. It this best prepared no more than a day or two before it will be eaten.

You'll achieve fresh, fiery flavor for only a few calories with this Mexican stew. And although hominy isn't technically a whole grain (the germ and hull are removed), its high fiber makes it a bona fide waist-whittling carb.

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 speedy, savory meal pairs well with a workout. Quinoa is an unexpected source of energizing iron and amino acids, protein's building blocks, to nourish newly toned muscles. Body bonus: Potassium in the grain can help beat bloat.

Fiber-rich bulgur and protein-packed shrimp in this mix will keep you full for hours—but it takes mere minutes to make.

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.

This refreshing yet rich northern Thai soup is called tom kha gai. It is quite easy to prepare, and much of the flavor comes from the garnishes stirred with the soup after it is cooked: the fresh lime juice, the chiles, the cilantro leaves, and the nam prik pao, a roasted chile curry paste that can be bought in most supermarkets. The Thai red curry paste, fish sauce, and canned coconut milk called for in the ingredient list are all sold in the international aisle of the local supermarket, or you can try to get all the Thai ingredients called for through the fun, online Thai supermarkets at www.importfood.com and www.templeofthai.com.

An Italian take on the classic Mexican starter.

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

Any leftover onions would be delicious layered in a chicken, turkey, pork, or roast beef sandwich.