Leafy Greens

Kale makes for a surprising alternative to cabbage in this sweet-sharp slaw. Curly kale, the most widely available, is used here; remove the tough stems and center ribs before slicing the leaves.

Sablefish, also known as black cod, is among the best sources of heart-friendly omega-3 fatty acids. Here, the fish is combined with bok choy, which contains antioxidants and fiber. The hoisin mixture, brushed on top of the fish before broiling, is essentially a quick barbecue sauce.

Think of this recipe as a basic formula for making rice bowls, and then vary the beans (use canned ones to save time), squash, and greens, as desired.

Woodsy shiitake mushrooms, protein-rich chickpeas, and brown rice make this a substantial, satisfying soup.

In addition to the beneficial omega-3s provided by halibut, the green tea in this dish contains epigallocatechin gallate, or EGCG—a powerful antioxidant shown to help prevent cancer. Quinoa is high in protein and fiber.

This version of pasta salad ditches the mayonnaise-based dressing for a lighter and brighter vinaigrette of flaxseed oil, lemon juice, and vinegar. It also incorporates ample fresh herbs, a variety of vegetables, and kamut pasta—a protein-rich whole-wheat pasta that contains healthy amounts of the antioxidants vitamin E and selenium. Other types of whole-wheat pasta can be used instead. The salad makes a great side for a potluck, but it works as a main course, too.

French green lentils, sometimes called lentilles du Puy, hold their shape well once cooked, making them particularly suited to salads and pasta dishes. Like other legumes, lentils are low in fat and are exceptional sources of folate, iron, and protein, plus other vitamins and minerals. Here, the lentils are combined with whole-wheat pasta shapes called chiocciole (snails), but you can substitute penne or any other short tubular shapes. If you like, grate or shave parmesan over the pasta just before serving.

Verdant, leafy greens lend this soup a wealth of vitamins and minerals. If using chard, kale, or other hearty greens, remove the thickest center ribs; finely chop the ribs and add to the pot with the other ingredients. Packages of “stir-fry” greens are a quick alternative.

This nutrient-dense salad capitalizes on fall and winter’s best produce, while delivering ample health benefits. The squash and cranberry beans (also called borlotti or Roman beans) provide fiber, which helps lower cholesterol; the kale prompts the liver to release enzymes that may fight cancer. Other types of winter squash, such as butternut or acorn, would also work in this recipe, as would cannellini or navy beans.

Cooking the chicken with the skin and bones intact ultimately makes the dish more flavorful (and economical), but feel free to substitute two boneless, skinless breast halves for the whole breast in this salad if you prefer (reduce the cooking time to 15 minutes). Bok choy, abundant with cancer-fighting compounds, makes a nutritious accompaniment.

Roasted garlic serves as the base of the salad dressing. The allium not only adds depth of flavor but can also help lower cholesterol. Pumpkin is rich in potassium, fiber, and vitamin C.

Fiber-rich artichokes are the base of this vegetable-cheese dip—and their tender leaves stand in as “chips.” The combination of part-skim ricotta and mozzarella cheeses replaces the sour cream in original recipes for this crowd-pleasing party food, resulting in the same creamy texture but less saturated fat.

This is the classic vegetable layer for the familiar ground beef taco. It adds freshness and crunch to the taco and absorbs some of the meat juices, but you can use it with any number of other fillings—up to you. The addition of salsa fresca to bland iceberg lettuce adds vibrant color and flavor.

One of the preparations that make Thai cuisine so fresh and refreshing in the tropical heat is its raw vegetable salads that serve as backdrops to fish or meat. The sauce used on these salads is typically a blend of chiles, fish sauce, fresh lime juice, and herbs, with fresh cabbage as one of the side dishes. This Thai slaw is inspired by those classic recipes. Use it as a base for Thai Shrimp tacos (page 59) or for other shrimp or seafood fillings.

If you like salad with nearly every meal, get in the habit of keeping your own salad mix, washed and dried, in the refrigerator. (You should also have the ingredients and recipe for homemade vinaigrette on hand for quick and effortless salads.) There are no exact proportions for the best salad blend, but a few general guidelines can help you create your own. Start by recognizing that salads are not just made from lettuces; supplementing them with other greens introduces contrasting flavor and texture components. Fresh herbs add bright notes, and shaved vegetables lend pleasant crunch. Consider all the different lettuces available, some tender (Boston), some crisp (romaine or Bibb), still others in between (red and green leaf). For contrasting taste (and texture, since some are sturdier than others), include a few greens, some with a peppery bite, such as arugula, watercress, or radish sprouts, and some that are pleasantly bitter, including dandelion, frisée, and chicory. When choosing herbs, steer clear of the sturdy, woody variety (rosemary, thyme, and bay leaf); choose tender, less robust herbs like basil, parsley, chervil, and tarragon, or frilly ones like dill or even fennel fronds. Watch out, too, for any strong-flavored herbs, like cilantro or marjoram, which can upset the balance. Consider adding fennel, radish (any kind), beets, and carrots to your basic mix. All of these vegetables lend themselves to being shaved paper-thin on a mandoline or grated. Because they will lose some of their crispness over time, wait to add these until just before serving [you can preserve their taste and texture for a few hours by keeping them in a bowl of ice water (acidulated, for fennel); rinse and drain well before using]. If you wish, toss them instead in a little of the dressing that will go into the salad; this will cause them to soften slightly, so dress them sparingly to retain their crunch. Once you’ve customized your blend, handle each selected ingredient with care. Except for sturdy lettuces like iceberg and romaine, gently tear lettuces and any large-leaf greens and herbs into bite-size pieces with your fingers instead of cutting (which can easily bruise them). Herbs should be gently blotted dry with paper towels (or a clean kitchen cloth). Once they’ve all been washed and dried thoroughly, allow them to crisp in the refrigerator before serving. Plan on 1 1/2 to 2 cups of salad mix per serving, and start with 1 to 2 teaspoons of vinaigrette for every cup of salad. Remember, you can always add more dressing as necessary, but it’s impossible to take any away. Here’s but one suggested combination; use the guidelines above to create your own, and any of the dressings on the following pages to finish.

This colorful dough should be made in a food processor, which ensures that the vegetable puree is distributed evenly throughout.

The cabbage family takes quite well to braising. Start by caramelizing the apples and onions with some sugar for a pleasant balance of sweet and tart flavors. Not only does the vinegar add a delicious flavor, but the acid helps keep the cabbage a bright purple color.

Fresh shell beans such as cranberry beans and black-eyed peas have a creamy yet dense texture; they are also easier and quicker to prepare than their dried counterparts, since no soaking is required and they cook in a fraction of the time. For this dish, everything is eventually sautéed in the same pan, although a few preliminary steps are required to make the most of the various components. The beans are simmered in an aromatic liquid until tender and infused with hints of cinnamon and herbs, and the kale is blanched to soften its sturdy leaves. If you want to skip this step, shred the kale finely so it will cook more quickly. Or substitute kale with more tender greens, such as escarole, dandelion, or chard, which can go straight into the sauté pan without being shredded or blanched.

In Sicilian cooking, raisins and nuts—often pine nuts, but almonds and walnuts are also common—are frequently used to lend sweetness to bitter greens and vegetables, including chard, spinach, and kale, as well as broccoli and cauliflower. They also add textural contrast to a dish of sautéed greens, as in this chard recipe. You can make a simplified version by omitting the shallots, nuts, and raisins, and starting at the point where you cook the garlic and red-pepper flakes in oil.