Nut

This robust red-pepper dip is based on muhammara, a Middle Eastern specialty whose name describes its brick-red color. For best results, make it a day ahead to let the flavors blend. Serve with toasted pita wedges or crudités.

Chock-full of grains, nuts, seeds, fruits, and natural sweeteners, granola is easy to prepare, and, when it’s homemade, it’s much lower in sugar and fat than store-bought varieties. This basic recipe can be easily adapted to create many different versions, including the three variations that follow. You can omit the nuts or the dried fruit, as desired. For a vegan option, simply omit the egg whites; the granola won’t be as crunchy but will still be delicious. Freeze granola in an airtight container for up to three months (it thaws quickly), or store at room temperature for up to two weeks.

This aromatic stew can be made with other types of fish, including haddock or regular cod, but sablefish delivers higher amounts of omega-3 fatty acids. A whole-wheat baguette is good for sopping up the broth.

This native American fish—a relative of Pacific salmon and Arctic char—is prized for its delicate flavor. While fishing is the only way to obtain wild rainbow trout in this country, supermarkets carry stock from U.S. farms. Fortunately, rainbow trout farms are generally well managed and sustainable, with a low risk of pollution.

Made from uncooked oats, dried fruits, and nuts, muesli does not contain sweeteners, oil, or other more fattening ingredients found in many store-bought cereals. Nondairy milk, such as hazelnut, almond, or hemp milk, makes an easy substitution for those with lactose intolerance.

In this heart-healthy wilted salad, the spinach contributes folate, and pecans help lower LDL (“bad”) cholesterol.

In this version of a granola bar, clusters of quinoa, apricots, pistachios, and sunflower seeds make a sweet and delightfully chewy snack. White quinoa is used in this recipe, but you can substitute any variety; all share the same nutritional qualities, flavor, and texture.

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.

Dark chocolate, walnuts, and crystallized ginger combine in these incomparably good biscotti. Chocolate with at least 70 percent cocoa helps keep them rich but not too sweet.

Combining berries (good sources of vitamin C and anthocyanins) with vitamin E–filled wheat germ and pecans maximizes this breakfast favorite’s antioxidant properties.

Store-bought snack nuts tend to contain high amounts of salt and sugar, and can sit on the shelf for months. This healthier mixture relies on spices and honey for flavor, and it tastes much fresher than the prepackaged varieties.

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

Chopped almonds contribute substantial fiber, calcium, potassium, and zinc to simply prepared trout fillets. For a light supper, serve the fish with baby lettuce leaves and lemon wedges for squeezing over the dish.

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.

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.

Don’t let the cauliflower’s pale hue fool you into thinking it’s less nutritious than more colorful vegetables; a member of the Brassica family, it contains powerful compounds that help detoxify the liver and fight cancer.

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.

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.

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.