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Avocados in the salsa supply a generous portion of monounsaturated fat and fiber. If fresh corn is not in season, opt for frozen; it will taste better and have more nutrients than any “fresh” corn in the grocery store.

Lower in saturated fat than chicken, turkey provides one of the leanest sources of animal protein. The nutrient-dense poultry also contains heart-healthy B vitamins and selenium. Round out this simple preparation with a side of steamed green beans.

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.

Walnuts add a healthful dose of omega-3 fatty acids to bread crumbs, which keep the chicken moist. Roasting the chicken, rather than frying it, yields a crisp crust without adding much extra fat. If you don’t have day-old bread, lightly toast fresh bread to use instead.

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.

Fresh herbs are a healthy way to season fish and other lean proteins. Here, pungent oregano and bright lemon juice balance the richness of the trout. The whole trout are grilled in this recipe, but you can use the broiler instead; lightly coat the broiler pan or a rimmed baking sheet with oil before heating, and cook the fish for the same amount of time.

Wheat berries, the whole unprocessed wheat kernels, are most often ground to make whole-wheat flour. Like other grains, these kernels can also be cooked—as in this recipe—until they are tender yet pleasantly chewy. An excellent accompaniment to meat or fish, this dish is also substantial enough to serve as a meatless main course.

A mortar and pestle make easy work of crushing whole spices and peppercorns, but you can also use the bottom of a skillet or even the flat side of a chef ’s knife, pressing down firmly and working on a cutting board. Choose apricots that are ripe but still firm so they can hold up under the heat of the grill; brush the apricots and pork with the glaze as soon as they come off the heat. The glaze also tastes great on other grilled meats.

Stuffed with brown rice, shallots, and fresh herbs, these tomatoes make a hearty and well-seasoned side dish for chicken or fish. They are also substantial enough to be the main course of a vegetarian lunch or light supper, served with a mixed-green salad. Here, the rice is boiled for ten minutes before being combined with the stuffing ingredients, to ensure it will be tender after baking. (Soaking the rice in water overnight would serve the same purpose.)

Portobello mushrooms are a nutritious and satisfying alternative to burgers made with beef or turkey. Here they are accompanied by a spread of pureed cannellini beans for added protein—and flavor. To clean the mushroom caps, wipe them with a damp paper towel; do not rinse or soak, or they will remain soggy even after cooking.

When you start with store-bought dough, homemade pizza comes together in minutes. Look for whole-wheat dough in the refrigerator section of health-food stores and some supermarkets. Frozen artichoke hearts are a convenient alternative to steaming fresh artichokes, and they retain much of their nutrients; if you use canned, rinse them well and let them drain. (Jarred, marinated artichokes are not recommended for this recipe.)

A snappy almond-and-herb pesto is a fresh departure from the classic pine-nut-and-basil version. For an even more nutritious variation, add three tablespoons ground flaxseed to the pesto.

Fresh, clean flavors define these grilled fish tacos. The cabbage is also a potent cancer fighter. Set out the fish and toppings (use a melon baller to scoop avocado into neat balls), and let guests assemble their own tacos.

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.

A nutrition-rich combination of yogurt, carrots, walnuts, and avocado is made even more healthful with the addition of sprouts, an excellent source of phytonutrients.

Grass-fed beef is leaner than beef raised on grain, which ultimately means it’s lower in saturated fat. Here, beef is served over red quinoa, which adds protein and vitamins to the dish. Brown rice is another healthful option.

Tacos are served at all the Mexican markets for workers and shoppers who want a quick bite, including breakfast, as the markets usually open at sunrise. In the Southwest, small restaurants offer whole menus of breakfast tacos (my favorite, Taco Taco, in San Antonio, Texas, offers fifteen morning choices). And breakfast tacos and burritos have become an increasing familiar option along with bagels and pastries at most major airports in the United States and at the drive-throughs of many national fast-food chains. Not only are these vegetarian tacos a fiery morning wake-up, they’re good anytime as part of a larger meal, particularly alongside grilled or roasted meats or fish.