Nut Free

This breakfast is a good option for anyone monitoring cholesterol intake: Egg whites don’t contain any saturated fat, and avocados have monounsaturated fat, which actually helps lower LDL (“bad”) cholesterol.

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.

A mandoline makes easy work of slicing beets paper thin; if you don’t have one, you can use a very sharp knife, but the slices will take longer to dry out in the oven and won’t be as crisp once cooled. You’ll need four rimmed baking sheets to make the chips, or you can bake them in batches.

The peaches and cherries in this quickly prepared dessert are a great source of vitamins A and C. Vanilla beans are available in many large supermarkets and most specialty food shops; you can substitute one teaspoon pure vanilla extract for the one-half bean used below (don’t use imitation vanilla, which contains artificial ingredients).

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.

Goat cheese may be a good option for those who can’t tolerate cow’s milk, and when combined with tart raspberries on toasted bread, it’s hard for anyone to resist.

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.

This version of pasta salad ditches the mayonnaise-based dressing for a lighter and brighter vinaigrette of flaxseed oil, lemon juice, and vinegar. It also incorporates ample fresh herbs, a variety of vegetables, and kamut pasta—a protein-rich whole-wheat pasta that contains healthy amounts of the antioxidants vitamin E and selenium. Other types of whole-wheat pasta can be used instead. The salad makes a great side for a potluck, but it works as a main course, too.

French green lentils, sometimes called lentilles du Puy, hold their shape well once cooked, making them particularly suited to salads and pasta dishes. Like other legumes, lentils are low in fat and are exceptional sources of folate, iron, and protein, plus other vitamins and minerals. Here, the lentils are combined with whole-wheat pasta shapes called chiocciole (snails), but you can substitute penne or any other short tubular shapes. If you like, grate or shave parmesan over the pasta just before serving.

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.)

Avocado provides folic acid, fiber, and monounsaturated fatty acids; pear adds extra soluble fiber and sweetness.

Verdant, leafy greens lend this soup a wealth of vitamins and minerals. If using chard, kale, or other hearty greens, remove the thickest center ribs; finely chop the ribs and add to the pot with the other ingredients. Packages of “stir-fry” greens are a quick alternative.

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.

Rice salads make nice gluten-free alternatives to pasta salads; like the latter, they can be served at room temperature or chilled. This fresh-flavored side uses three types of rice—wild, brown, and brown basmati—but any combination of rices would work well.

If you’d like to use fresh peas (you’ll need about a pound for one cup shelled), add them along with the mushrooms.

This nutrient-dense salad capitalizes on fall and winter’s best produce, while delivering ample health benefits. The squash and cranberry beans (also called borlotti or Roman beans) provide fiber, which helps lower cholesterol; the kale prompts the liver to release enzymes that may fight cancer. Other types of winter squash, such as butternut or acorn, would also work in this recipe, as would cannellini or navy beans.

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.