Fruit

Olive oil cakes are popular in Italy, where they are typically made with orange-flavored liqueurs. This version replaces the alcohol with orange juice (and zest), and calls for brown sugar instead of the more refined granulated variety. Use extra-virgin olive oil if you prefer a more pronounced fruitiness. This cake was made with an 8-by-2-inch round “professional” pan; the batter can also be baked in a standard 9-by-1 1/2-inch cake pan.

After the chicken is browned and the vegetables are sautéed, the meat is braised until fork-tender. Orange juice adds vitamin C and brightens the dish, but you can omit it and increase the chicken stock by half a cup.

A steamed salmon fillet makes for a healthful—and unexpectedly delicious—morning meal, especially when served with avocado. Both foods are excellent sources of unsaturated fats, which benefit the heart.

In this quick-assembly dessert, Greek-style yogurt is a rich and tangy stand-in for whipped cream. If you can’t find Greek yogurt, follow the instructions on page 62 for straining regular yogurt.

This salad features Madras curry powder—a blend of spices that includes turmeric, coriander, cumin, and cinnamon, all of which are antioxidants, anti-inflammatories, and detoxifiers. Watercress is also a potent detoxifier.

Cherries help prevent inflammation, and blueberries offer antioxidants, including vitamins C and K. African rooibos is a tea that’s high in antioxidants and subtly sweet, but you can also use rose hips, ginger, or hibiscus.

Loaded with soluble fiber, the old-fashioned oats in these muffins help reduce cholesterol and regulate blood sugar. Dates and applesauce—both full of fiber, vitamins, and natural sugars—create a complex caramel flavor when combined with the honey.

Sweet potatoes’ orange hue is the beautiful result of a wealth of betacarotene, which helps support eye health and immunity. Chickpeas provide a rich source of soluble fiber and B-vitamins for cardiovascular health. By serving this dip with crisp-tender vegetables such as red peppers and broccoli, you will also get vitamin C, selenium, and sulforaphane, an antioxidant shown to prevent certain types of cancers. Whole-wheat pita bread is another healthful, fiber-rich alternative to crackers.

The “cream” in this dessert is actually pureed silken tofu, flavored with fresh lemon juice. You can make the puree, cover it, and keep it in the refrigerator for up to three days.

This refreshing roll packs a lot of health within its wrapper: Kiwifruit provides vitamin C; savory peanuts are rich with B vitamins, vitamin E, and healthy monounsaturated fat; fresh mint leaves soothe the digestive tract. Look for the noodles and wrappers in the Asian foods section of your grocery store.

A grunt, also called a slump, is a fruit dessert that’s cooked on the stove and topped with dumpling batter, which steams in the cooking liquid. In this case, the filling consists of blackberries and raspberries, and the whole-wheat dumplings are flavored with cinnamon and ginger. Serve dumplings splashed with heavy cream, if desired.

Vegetables, of course, make healthy snacks, and are especially appetizing when served with flavorful dips. Yellow split peas are the protein-rich basis of one spread; tarama—cured carp or cod roe, used in Greek and Turkish cooking—flavors the other. The roe is soaked in water to remove much of its saltiness, then squeezed of excess moisture. Look for tarama at specialty food stores. Serve dips with crudités and toasted baguette or whole-grain bread slices.

Berries, blended with ice and almonds, make a simple, refreshing dessert that is also packed with fiber and antioxidants. Raspberry and strawberry crushes are shown here (left to right), but blackberries and blueberries would work well, as would cut-up peaches or bananas.

Apples are very versatile—they work well with a variety of nuts, spices, and natural sweeteners. Rome Beauty apples hold up especially well during baking. Here, pecans, vanilla, and dark brown sugar create a winning combination of flavors in skillet-baked apples, irresistible served warm from the oven.

The flavor and texture of these miniature spiced soufflés are reminiscent of sweet potato pie, but with far fewer calories and much less fat.

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).

Banana breads tend to be high in fat and sugar, but this wholesome loaf relies primarily on bananas to keep the bread moist and flavorful. Walnuts and a generous amount of ground flaxseed add texture and plenty of nutrients; substitute toasted pecans for the walnuts if you like, or omit the nuts altogether.

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.