Nut Free

The flavorful ginger dressing that coats the parsnips calls for tamari, a sauce made from soybeans that’s darker and richer than conventional soy sauce (it’s also gluten free). Serve the fish with a wedge of orange along with peppery greens, such as watercress or arugula.

Sablefish’s succulent texture and high oil content make it an exceptional choice for steaming. In this recipe, the fish is steamed in parchment-paper packets (en papillote), which seal in moisture and flavor.

Eating fresh produce in a variety of colors is key to good health, and this autumn medley of carrots, butternut squash, rutabaga, parsnips, and shallots provides an abundance of vitamins, minerals, and other nutrients.

Sweet yellow peppers are exceptionally rich in vitamin C. Serve the soup either hot for a comforting wintertime meal, or chilled in the warm-weather months.

Like other cruciferous vegetables, brussels sprouts contain glucosinolates, chemical compounds that have been shown to help prevent cancer. Partnering the little cabbages with pear gives this dish even more fiber, as well as a balance of sweet and savory flavors.

Roasting offers an easy, no-fuss way to quickly prepare asparagus. Reducing the balsamic vinegar before drizzling it over the vegetables concentrates its flavor to mimic aged varieties. Serve the dish for lunch or along with a green salad for a light dinner.

Sweet meets spicy when parboiled baby carrots are sautéed with honey, ginger, and sliced hot red chile. Not to be confused with the type sold in bags at the supermarket, the baby in this recipe are young carrots with the tops still attached. If you can’t find them, buy regular carrots; cut off the thick sections, then halve or quarter them.

A frittata is an excellent make-ahead meal, delicious served hot, cold, or at room temperature. Black beans are a great source of fiber, which helps to balance blood sugar.

Wild salmon is widely available in cans. To ensure that you’re getting the most sustainable option, look for the blue Marine Stewardship Council logo on the label. The warming spices that make up curry powder—typically a combination of turmeric, coriander, cinnamon, and cumin, among others—also offer a wealth of health benefits, including boosting metabolism and decreasing inflammation.

Balsamic vinegar and brown sugar combine to make a tart, sweet dressing for all kinds of berries—a high variety ensures you’ll get a range of antioxidants. Serve the salad as is or topped with chopped toasted nuts.

These patties are inspired by the Middle Eastern dish kibbe, most often made of ground lamb and bulgur wheat. The combination of turkey and quinoa is particularly rich in protein, with a chewy texture that contrasts nicely with the crisp cucumber and red-onion slices, and the creamy tahini dressing served alongside.

Kale adds vitamin C and additional beta-carotene to the stuffing for sweet potatoes, while tofu contributes protein. For extra fiber, eat the skins. Round sweet potatoes work best; if you use oblong potatoes, trim along the top of each lengthwise instead of cutting off the top quarter.

High-protein quinoa makes a delicious topping that keeps well. Here, the toasted grain gives crunch to yogurt and fruit. You could also add a few tablespoons to your favorite cereal for added texture.

Like Italian panzanella, this salad—a specialty of the eastern Mediterranean—pairs fresh vegetables and bread. The combination of vegetables, beans, and herbs is excellent for reducing high cholesterol.

Amaranth is a small herb seed, not a cereal grain, that tastes a bit peppery and is rich in protein and high in fiber. Here, it is toasted until it pops, much like popcorn. The lemon juice is not only for flavor; it also keeps the apples from turning brown.

A wholesome twist on a traditional Thanksgiving side, this dish uses farro, also known as emmer wheat, an Italian grain that is high in fiber, magnesium, and vitamins A, B, C, and E. Other grains, such as pearl barley, can be used instead; cook them according to package instructions.

This salad’s simple appearance belies its delicious combination of Mexicaninspired flavors. Studded with corn, pumpkin seeds, and red peppers, it makes a substantial lunch on its own, or a side dish for dinner.

In these vegetarian rolls, shredded cabbage adds cancer-fighting betacarotene; nori—sheets of dried seaweed—supplies calcium, magnesium, and iron; and shiitakes boost the immune system, thanks to the active compound lentinan. Look for soba noodles and nori in the Asian foods section of your grocery store.

The eye-popping combination of hues in this salad is sure to perk up the appetite, which in turn stimulates digestive enzymes. Pairing grapefruit and avocado also delivers nutritionally: Red grapefruit contains lycopene—which may help lower risk of heart disease and pancreatic, lung, and prostate cancers—and the antioxidant is best absorbed when eaten with healthy fat, such as that contained in avocado.

This sauce tastes great over pasta, fish, or grilled chicken—and is packed with beneficial lycopene from the cooked tomatoes.