Dairy Free

Here’s a spicy noodle dish that’s packed with vegetables; covering the pan during cooking helps trap the steam so the vegetables soften more quickly (and retain their nutrients). Look for soba noodles made entirely of buckwheat flour; besides being gluten-free, they are more nutritious than soba made from whole-wheat flour.

Chunks of kiwi, mango, and pineapple are poached in a spicy peppercorn-infused pineapple syrup, then served with sorbet. Kiwifruit and mango offer ample vitamin C; pineapple provides bromelain, an enzyme that aids digestion, reduces inflammation, and helps heal bruises.

This basic poaching recipe yields salmon that can be served warm, at room temperature, or chilled. Here, salmon and a few hard-cooked eggs provide protein to a colorful salad composed of fresh vegetables and mixed herbs from the farmers’ market.

Iron-and folate-rich chickpeas and spinach combine in a delicious sandwich spread that can also be served atop halved cherry tomatoes for a snack.

Low in calories and saturated fat, tofu provides a healthful source of protein and makes an energizing snack. Pressing the tofu extracts some of the liquid so it will crisp in the oven.

Edamame are a rich source of fiber and phytochemicals that may help lower cholesterol, protect bones, and balance hormone levels. Serve this spicy spread with rice crackers as an anytime snack or for a party hors d’oeuvre. The dip is also delicious paired with cucumber, celery, and carrot sticks.

Fatty cold-water fish, such as Atlantic mackerel (also called Boston mackerel), deliver the most important forms of omega-3 fatty acids, helping to reduce cholesterol and even stave off type 2 diabetes and some cancers. Avoid king mackerel, however, as it has high mercury levels. Here the fish is marinated in lemon juice, then broiled so the skin crisps.

Good guacamole relies on soft, ripe avocados. The Hass variety has a buttery flesh with delicate herbal flavor. If you don’t have a mortar and pestle, crush the first four ingredients in a bowl with a wooden spoon, then use a fork to mash the guacamole.

Store-bought snack nuts tend to contain high amounts of salt and sugar, and can sit on the shelf for months. This healthier mixture relies on spices and honey for flavor, and it tastes much fresher than the prepackaged varieties.

Any combination of fennel, dill, caraway, or celery seed works well here; their flavors complement the paprika on the croutons as well as the dill and tomato in the soup.

Chayote is a member of the gourd family, along with cucumbers, melons, and squash; it is mild tasting, with a crisp, pearlike texture. It is often used in salads and salsas, or baked and stuffed, like other squash. If you can’t find one, you can substitute honeydew melon instead, adding it after the mixture has been cooked and allowed to cool.

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.

Petite and buttery-tasting, Forelle pears are ideal for dunking in chocolate, although any type of pear will be delicious, from a plump Bartlett to an elegant Bosc. Although it should be eaten in moderation, dark chocolate (with at least 70 percent cocoa) contains flavonoids that help lower blood pressure and reduce the risk of heart disease.

In addition to vitamins A, C, and K, parsley contains the phytochemical polyacetylene, which helps reduce cancer risk.

A cross-continental blend of flavors, this dish features a lively sauce that combines European paprika and sake or mirin (rice wine) from Japan. Turnips, popular in both European and Asian cuisines, add fiber, potassium, calcium, and vitamin C. Serve the shrimp over wholewheat pasta or brown rice.

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.

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.