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Lightly sautéed greens transform a standard egg-and-toast breakfast into a special morning meal that could also serve as a light supper. The kale adds a healthy boost of calcium, folic acid, and carotenoids, as well as vitamin K.

Egg salad sandwiches are often loaded with mayonnaise, but this version relies instead on ricotta and yogurt for creaminess. Watercress and whole-grain bread are other healthful updates. Eggs, of course, provide high-quality protein in addition to a variety of other nutrients, such as choline.

Although more commonly cooked, brussels sprouts, Swiss chard, and kale also make delicious raw salads, as long as they’re thinly sliced. This salad—which combines two of the vegetables—serves as a particularly nice fall or winter first course, when it’s hard to find flavorful leaf lettuces.

Roasting beets takes a bit longer than boiling them, but the time spent is well worth it for the resulting rich flavor. Using both the greens and the roots makes beets a great bargain.

In this simple dish that originated in the northeast of Italy, olive oil serves as both a key ingredient and a garnish.

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.

Broiling is a good way to brown the salmon without adding fat. For a golden color and crisp finish, don’t turn the fish while it is under the broiler; it will still cook all the way through without this extra step.

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.

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.

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.

Combining berries (good sources of vitamin C and anthocyanins) with vitamin E–filled wheat germ and pecans maximizes this breakfast favorite’s antioxidant properties.

Salmon seasoned with orange, lemon, and lime contrasts beautifully with a fresh-pea puree. Green peas—actually legumes, not vegetables—are high in protein and vitamin K, which boosts bone health.

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.

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.

High in iron, vitamins, and fiber, barley risotto is a nutritious (and quicker-cooking) alternative to a traditional risotto made with rice. This vegetarian dish also includes frozen peas, which are always available, easy to use, and contain nearly as many nutrients as fresh-picked. As a good source of chromium, peas also help control blood sugar levels.

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.

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.