Nut

SMART SUBSTITUTION Try a mix of yogurt and lemon juice for a tart, creamy pasta sauce without a lot of fat. This satisfying pasta salad, made with whole-wheat penne, makes a great summer supper; pack any leftovers for a workday lunch.

GOOD TO KNOW Although this version of a classic Thai noodle dish is vegetarian, we’ve added a little optional protein in the form of scrambled egg. You could add thinly sliced poached chicken breast instead; add chicken to the skillet in step 3, tossing to coat with sauce.

SMART SUBSTITUTION This lighter interpretation of a traditional Waldorf salad replaces the sweet mayonnaise dressing with one made from reduced-fat sour cream, white-wine vinegar, and just a hint of sugar.

GOOD TO KNOW Quinoa—a nutritional powerhouse that’s also an excellent source of protein—stars in this vegetarian main; chopped walnuts complement quinoa’s nutty taste. Choose short, squat bell peppers that will stand upright easily.

WHY IT’S LIGHT Each serving of this stir-fry has only one teaspoon oil and a tablespoon of roasted peanuts. Lime juice and fresh basil added at the end perk up the dish, so it tastes just as good as (or even better than) more traditional versions.

GOOD TO KNOW Succulent yet lean, scallops can be seared on the stove without adding much—if any—butter or oil. Be sure to heat the skillet until very hot before adding the scallops, and wait until a crust forms before turning them, to prevent tearing. Browned butter (beurre noisette in French) and hazelnuts add richness, without tipping the scales.

WHY IT’S LIGHT Since they contain no butter or oil, these crunchy, nut-studded treats are significantly lower in fat than other cookies. Whole-wheat flour gives the wholesome biscotti extra fiber.

Although the origins of spritz cookies are fuzzy—some say they come from Scandinavia, while others cite Germany—I'm inclined to believe it's the latter, because spritzen means to squirt in German, which is how these cookies are formed: The dough is squirted from a cookie press. You can make any shape you want, but we love these old-fashioned washboard strips. If the idea of yet another piece of kitchen equipment deters you, rest assured these cookies are so delicious, you'll be baking them more than once a year. A cookie press is not expensive and with all the different shapes you can make from the dough, it will more than pay for itself in fun and entertainment over the years for the child in all of us.

The Linzer cookie, thought to have originated in the city of Linz, is based on the Linzertorte, one of the most famous and beloved confections in Austria. The cookies are like mini versions of the torte, which consists of a buttery dough, rich with ground almonds or hazelnuts, spread with jam—usually raspberry or apricot these days, but originally with black or red currant jam or jelly—and then topped with a lattice of more dough before baking. You don't see Linzertortes often on this side of the Atlantic because the Linzer cookie is so much easier to make and delivers the same wonderful interplay of flavors. With its snowy dusting of confectioners' sugar and glistening red raspberry jam filling, which peeks out from the center of the sandwich cookie, it definitely screams "holiday."

Pesto is a traditional pasta sauce, but it is also a delicious sauce for grilled vegetables and chicken, salads, and pizzas, and a perfect final flavoring to a bean and vegetable soup.

Serve these nuts as candy, use them to garnish a cake, or fold into homemade ice cream.

This is a wonderful side dish for pan-fried fish.

Any variety or combination of summer squash will do for this recipe. Use more than one color for a more vibrant dish.