Dairy Free

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.

Loaded with folate, iron, and B vitamins, chickpeas and split peas are also high in protein and fiber. Here they combine to make a satisfying mid-afternoon snack; you can also serve either of them as an easy hors d’oeuvre, alongside a bowl of olives.

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

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.

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.

This rich pumpkin-seed sauce, based on traditional Mexican moles, is made with green herbs, and is just as satisfying as cheese- or cream-based sauces but contains far less saturated fat and fewer calories. Serve the dish with rice for an authentic accompaniment.

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.

After the chicken is browned and the vegetables are sautéed, the meat is braised until fork-tender. Orange juice adds vitamin C and brightens the dish, but you can omit it and increase the chicken stock by half a cup.

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.

A relative of spinach and beets, Swiss chard offers fantastic antioxidant protection in the form of carotenoids, which help maintain eye health, boost immunity, and may even fight cancer. Here, chard leaves are rolled around a protein-rich quinoa-mushroom filling for an elegant entrée.

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.

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.

Miso, a combination of fermented soybeans and rice or barley, is a great source of zinc, a natural immunity booster. White miso has less sodium than other types; here, it’s combined with rice vinegar, brown sugar, and water to make a marinade for salmon. Cilantro, ginger, and chile (along with a few other ingredients) are quickly pureed into a sauce for the broiled fish. Serve with brown rice or soba (buckwheat) noodles.

This vegetarian version of the classic dish omits the anchovies and replaces the tuna with cannellini beans; navy beans or chickpeas are other options.