Nut Free

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.

Firm, buttery-tasting edamame stand in for lima beans in this all-American side dish. If you can’t find fresh edamame, frozen work just as well.

Kiwifruit, lime juice, chiles, and cilantro make a tropical—and antioxidant-rich—accompaniment to simple seared shrimp; you can also use the relish to top grilled fish, or as a healthy dip with tortilla chips. Serve the shrimp and relish with black lentils and whole-wheat naan (Indian flatbread), as shown, or with brown rice and tortillas.

Pomegranate juice offers powerful antioxidants that strengthen the vascular system. Flaxseed adds a boost of fiber and omega-3 fatty acids.

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.

Chunks of kiwi, mango, and pineapple are poached in a spicy peppercorn-infused pineapple syrup, then served with sorbet. Kiwifruit and mango offer ample vitamin C; pineapple provides bromelain, an enzyme that aids digestion, reduces inflammation, and helps heal bruises.

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.

Good guacamole relies on soft, ripe avocados. The Hass variety has a buttery flesh with delicate herbal flavor. If you don’t have a mortar and pestle, crush the first four ingredients in a bowl with a wooden spoon, then use a fork to mash the guacamole.

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.

Chayote is a member of the gourd family, along with cucumbers, melons, and squash; it is mild tasting, with a crisp, pearlike texture. It is often used in salads and salsas, or baked and stuffed, like other squash. If you can’t find one, you can substitute honeydew melon instead, adding it after the mixture has been cooked and allowed to cool.

Petite and buttery-tasting, Forelle pears are ideal for dunking in chocolate, although any type of pear will be delicious, from a plump Bartlett to an elegant Bosc. Although it should be eaten in moderation, dark chocolate (with at least 70 percent cocoa) contains flavonoids that help lower blood pressure and reduce the risk of heart disease.

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.

Serve this no-cook soup straight from the blender when it is still frothy, or well chilled during warmer months. Bright, lemony sorrel makes a nice garnish. If you are unable to find pencil-thin asparagus, trim thicker stalks with a vegetable peeler or paring knife.

You can make this sauce with thawed frozen peas instead of fresh, in which case they don’t need to be blanched.

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.