No-Cook

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.

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

Serve this no-cook soup straight from the blender when it is still frothy, or well chilled during warmer months. Bright, lemony sorrel makes a nice garnish. If you are unable to find pencil-thin asparagus, trim thicker stalks with a vegetable peeler or paring knife.

Papaya and berries add fiber and antioxidants to these breakfast cups, while mint helps soothe the digestive tract. If you use store-bought granola instead of making your own, be sure to look for varieties that are low in fat and sugar.

Papaya is packed with vitamin C and beta-carotene; endive is an excellent source of fiber and vitamins A and C.

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.

These open-faced sandwiches are a delicious way to showcase the season’s best tomatoes. Try the tofu spread as a low-fat and nutritious alternative to cream cheese; the recipe makes about three-quarters of a cup, enough for four additional sandwiches.

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.

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.

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.

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.

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.

Avocado provides folic acid, fiber, and monounsaturated fatty acids; pear adds extra soluble fiber and sweetness.

A nutrition-rich combination of yogurt, carrots, walnuts, and avocado is made even more healthful with the addition of sprouts, an excellent source of phytonutrients.

Foods preserved in brine, usually a mixture of vinegar, chiles, and spices, are called en escabeche (pickled). This technique is most commonly used for vegetables, but also for meat, fish, and eggs.

This is the classic vegetable layer for the familiar ground beef taco. It adds freshness and crunch to the taco and absorbs some of the meat juices, but you can use it with any number of other fillings—up to you. The addition of salsa fresca to bland iceberg lettuce adds vibrant color and flavor.

One of the preparations that make Thai cuisine so fresh and refreshing in the tropical heat is its raw vegetable salads that serve as backdrops to fish or meat. The sauce used on these salads is typically a blend of chiles, fish sauce, fresh lime juice, and herbs, with fresh cabbage as one of the side dishes. This Thai slaw is inspired by those classic recipes. Use it as a base for Thai Shrimp tacos (page 59) or for other shrimp or seafood fillings.