Easy

Think of these roasted sweet potato wedges as a heart-healthy variation on French fries—without the frying. A sprinkling of sesame seeds and a tangy dipping sauce lend Asian flavors.

Be sure to purchase firm or extra-firm tofu for this soup, as it will hold up better in hot liquid than softer varieties. Miso should be added only at the end of cooking because its flavor and healthful qualities are affected when it’s boiled or exposed to prolonged high temperatures. Whisk it with a bit of liquid first so that it is quickly and evenly distributed.

Bell peppers offer B vitamins and beta-carotene; beets bring even more beta-carotene, plus folic acid. If the beets come with their greens attached, reserve them to sauté as you would other leafy greens.

The fiber in lentils helps to lower cholesterol and regulate blood sugar. French green lentils cook more quickly and retain a firmer texture than the more common brown ones.

Aside from supporting your eyes, immune system, and heart, Swiss chard helps maintain bones and may protect against osteoporosis, thanks to high doses of vitamin K and magnesium as well as a healthy dose of calcium. Don’t worry if your pan seems overcrowded with the chard; it will quickly wilt and lose most of its volume as it cooks. Cooking the stems a bit longer than the leaves will ensure they become perfectly tender.

Lentils are a particularly robust source of protein, folate, and iron. Red, orange, and yellow bell peppers provide more vitamin C and carotenoids than green ones; these powerful antioxidants support eye health, boost immunity, and fight heart disease. This nutritious make-ahead salad is perfect for a packable lunch, picnic, or barbecue.

This main-course salad combines chard, mushrooms, and quinoa to form a satisfying vegetarian meal abundant with vitamins, minerals, and complete protein.

Brown rice is the foundation of a simple, protein-filled vegetarian dish when it’s paired with tofu. Spinach is “steamed” in the same pan for the ultimate in ease—and nutritional value.

Avocados in the salsa supply a generous portion of monounsaturated fat and fiber. If fresh corn is not in season, opt for frozen; it will taste better and have more nutrients than any “fresh” corn in the grocery store.

These two members of the cabbage family deliver an interesting twist to standard coleslaw. Both kohlrabi and turnips offer fiber, iron, and vitamin C, and the thick kohlrabi leaves boast a high dose of cancer-fighting phytochemicals.

Lower in saturated fat than chicken, turkey provides one of the leanest sources of animal protein. The nutrient-dense poultry also contains heart-healthy B vitamins and selenium. Round out this simple preparation with a side of steamed green beans.

This zesty salsa is high in protein and fiber and low in fat, and it makes a great accompaniment to grilled meat, chicken, or fish. It’s quick work to make your own baked tortilla chips, and they are so much more healthful than anything you can buy from the store.

Kale makes for a surprising alternative to cabbage in this sweet-sharp slaw. Curly kale, the most widely available, is used here; remove the tough stems and center ribs before slicing the leaves.

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.

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.

Walnuts add a healthful dose of omega-3 fatty acids to bread crumbs, which keep the chicken moist. Roasting the chicken, rather than frying it, yields a crisp crust without adding much extra fat. If you don’t have day-old bread, lightly toast fresh bread to use instead.

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.