Side

Blanching is a good way to cook vegetables so they retain most of their nutrients. In this Japanese preparation, spinach is quickly wilted in boiling water, then plunged into an ice-water bath to stop the cooking.

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.

A wholesome twist on a traditional Thanksgiving side, this dish uses farro, also known as emmer wheat, an Italian grain that is high in fiber, magnesium, and vitamins A, B, C, and E. Other grains, such as pearl barley, can be used instead; cook them according to package instructions.

This salad’s simple appearance belies its delicious combination of Mexicaninspired flavors. Studded with corn, pumpkin seeds, and red peppers, it makes a substantial lunch on its own, or a side dish for dinner.

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.

Although more commonly cooked, brussels sprouts, Swiss chard, and kale also make delicious raw salads, as long as they’re thinly sliced. This salad—which combines two of the vegetables—serves as a particularly nice fall or winter first course, when it’s hard to find flavorful leaf lettuces.

Firm, buttery-tasting edamame stand in for lima beans in this all-American side dish. If you can’t find fresh edamame, frozen work just as well.

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.

A cross-continental blend of flavors, this dish features a lively sauce that combines European paprika and sake or mirin (rice wine) from Japan. Turnips, popular in both European and Asian cuisines, add fiber, potassium, calcium, and vitamin C. Serve the shrimp over wholewheat pasta or brown rice.

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.

An outstanding member of the Brassica family, broccoli aids in detoxification, and steaming is the best cooking method for retaining the vegetable’s potent nutrients. Miso, or fermented soybean paste, contains B vitamins, protein, and probiotics, which strengthen immunity.

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.

A cross between a cabbage and a turnip, rutabaga also belongs to the Brassica family and contains some fiber and potassium along with vitamin C. Peel away the tough exterior of the root vegetable to discover hearty, firm flesh that’s tasty and filling.

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.

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.

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.

Latkes, traditionally served at Hanukkah, are typically panfried and topped with sour cream. This herbed carrot version eliminates much of the fat, requiring only a small amount of cooking oil and featuring drained low-fat yogurt as a topping. Be sure to squeeze all the juice from the onion to prevent the patties from falling apart.

This vegetarian version of the classic dish omits the anchovies and replaces the tuna with cannellini beans; navy beans or chickpeas are other options.