Simmer

I love the velvety texture of this soup. Although it has four cloves of garlic, it’s not garlicky because they are poached.

Use either fresh or frozen tortellini for this soup, a twist on the traditional tortellini en brodo that is a traditional Christmas dish all over northern Italy. White beans and the pancetta make this one very hearty and even more flavorful.

The perfect light, clean side salad to serve alongside a hearty pasta, this is my version of succotash. The different shades of yellow and green beans make it really pretty, too.

Vin Santo is known as the Wine of Saints, and some of the very best is produced in northern Italy. It’s drunk mostly as a dessert wine (it’s perfect for dipping biscotti), but I also like to use it in vinaigrettes because of its smooth, sweet flavor. It brightens up the asparagus and makes this simple salad more luxurious.

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.

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.

This sauce tastes great over pasta, fish, or grilled chicken—and is packed with beneficial lycopene from the cooked tomatoes.

Traditional Japanese soba noodles can be made of wheat or buckwheat, a fruit seed related to rhubarb that’s loaded with manganese and the antioxidants quercetin and kaempferol. Because the seed is also gluten free, buckwheat noodles are a good choice for those with gluten sensitivities.

The toasted turmeric, coriander, and cumin in this Indian-influenced soup have soothing, anti-inflammatory benefits, and add so much flavor, there’s little need for salt. With only one tablespoon of oil in the whole pot, the soup is also low in fat.

For milder chili, reduce the green chiles by half. You can also replace the canned beans with 4 cups cooked dried beans (page 202); replace half the chicken broth with bean cooking liquid.

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.

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.

This refined mushroom soup, made with dried and fresh varieties and topped with a poached egg, is beautiful and nutritious. Look for porcini mushrooms near the produce section of your grocery store.

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.

This main-course salad combines chard, mushrooms, and quinoa to form a satisfying vegetarian meal abundant with vitamins, minerals, and complete protein.

Brown rice is the foundation of a simple, protein-filled vegetarian dish when it’s paired with tofu. Spinach is “steamed” in the same pan for the ultimate in ease—and nutritional value.