Tomato

Veggie crumbles, a savory blend of vegetable and grain proteins, lend this chili a hearty, ground beef flavor. Look for it in the frozen foods section of the supermarket. To go with the chili, warm some of the new flavored tortillas, and add a composed salad of jicama and red onion with poppy seed ranch dressing. Then splurge with banana splits.

Puréed ancho chilies lend a rich, sweet, and only mildly hot flavor to this chili. To make a hotter dish, do not remove the veins or seeds from the chilies. If anchos or similar dried chilies are not readily available, substitute one roasted and peeled red bell pepper and 1/4 teaspoon dried hot red pepper flakes when puréeing.

Can be prepared in 45 minutes or less.

(CROSTINI DI PANE INTEGRALE CON MELANZANE E OLIVE) A simple hors d'oeuvre with rich flavor and very little fat. Note that the onion is sautéed in broth instead of oil or butter; this is a good way to cut fat and calories considerably.

Can be prepared in 45 minutes or less.

Can be prepared in 45 minutes or less.

"Berries" are whole grains that have been minimally processed: They have been hulled but still have the bran and germ intact.

Gussy up some couscous with chopped olives and red onion, and offer carrot and jicama sticks for crunch. Fill phyllo tart shells (from your store's frozen foods section) with vanilla pudding and sliced bananas for dessert.

A high-protein dish loaded with flavor. Purchased sorbet makes a nice dessert.

Can be prepared in 45 minutes or less.

This hearty winter stew has rich, deep flavors that improve if the stew rests in the refrigerator overnight. what to drink: Rioja, Syrah, or any medium-bodied red wine with soft berry fruit and some spice.

(INSALATA DI POMODORI) Climate and history have combined to make this region an important center for tomato cultivation. Plum tomatoes star in this straightforward side dish, which is a colorful accompaniment to the veal.

Dhall Curry In this recipe, the legacy of Cape Town, South Africa's Indian immigrants is apparent.