Fruit

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.

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.

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.

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.

This Mediterranean-inspired dessert is a good source of two types of fiber—soluble, from the oranges, and insoluble, thanks to the hazelnuts. Look for orange-flower water at specialty grocers.

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.

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.

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.

In addition to vitamins A, C, and K, parsley contains the phytochemical polyacetylene, which helps reduce cancer risk.

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 supplies hefty doses of vitamin A and enzymes to aid morning digestion.

Papaya and berries add fiber and antioxidants to these breakfast cups, while mint helps soothe the digestive tract. If you use store-bought granola instead of making your own, be sure to look for varieties that are low in fat and sugar.

Papaya is packed with vitamin C and beta-carotene; endive is an excellent source of fiber and vitamins A and C.

Steamed artichokes are often served with melted butter and other sauces that are high in fat and have little nutritional value. The dips here use healthier ingredients and integrate spices and herbs for bold flavor.

Oven-drying is a slow, gentle cooking process that uses dry heat to extract the water from fruit. Left in the oven for several hours at a low temperature, the fruit does not burn but shrinks and shrivels bit by bit as the water evaporates. As the outside of the fruit dries, the inside turns soft and chewy. Although pears, plums, and apricots are used here, any combination of stone fruit, berries, or other fruit can be dried in a similar way.

Oranges are the standout in this supremely easy salad, providing hefty amounts of vitamin C and fiber. Olives (and olive oil) add healthful monounsaturated fat.