Asparagus and Crab Salad

 Makes 4 servings

This cooling vegetable turns down your inner heat. Here, we pair it with crab for a light, summery salad.

1/2 pound cooked lump crabmeat
1/2 tablespoon rice wine
1 tablespoon soy sauce
1 1/2 teaspoons lemon juice
1 Thai chile, finely minced
1 green onion, minced
1 pound thin asparagus spears, trimmed and cut into 1-inch lengths
1/4 cup honey-roasted chopped nuts of your choice
 
1. Combine crabmeat, rice wine, soy sauce, lemon juice, chili, and green onion.
2. Blanch asparagus in a large saucepan of boiling salted water until bright green, about 1 minute. Drain and rinse with cold water until chilled.
3. Toss asparagus and crabmeat mixture in a salad bowl. Top with nuts and serve.

Per serving: 125 calories; 14 g protein; 5 g fat; 7 g carbs; 3 g fiber.

Forbidden Rice with Cranberries, Carrots, and Ginger

Makes About 2 Cups

Once eaten only by emperors in China, black-grain Forbidden Rice can be found in natural-foods stores. You can be creative with this recipe by adding chopped nuts, such as almonds, pecans, or toasted pine nuts. For more color, garnish with chopped parsley.

3 tablespoons olive oil
2 tablespoons finely minced ginger
1 cup diced fresh oyster or shiitake mushroom caps
3 medium carrots, cut into 1/4-inch dice
1/2 cup minced onion
2 celery stalks, cut into 1/4-inch dice
Salt and black pepper, to taste
3 cups cooked Forbidden Rice, cooked according to package instructions
1 cup fresh orange juice
1 cup dried cranberries

1. Preheat the oven to 325 degrees. In a large skillet, heat oil over medium heat, swirling pan to coat. Add ginger; cook until fragrant, about 30 seconds. Add mushrooms and saute for 1 minute.
2. Add the carrots, onion, celery; season with salt and pepper. Stir-fry until vegetables are tender, about 5 minutes. Stir in the rice, orange juice, and cranberries. Toss to mix well.
3. Pour the rice mixture into a 9-by-13-inch baking dish. Cover loosely with foil; bake until heated through and liquid has evaporated, about 30 minutes.

Gingerbread

This year, don't reach for powdered ginger. Fresh ginger gives this traditional dessert a healthy, flavorful update.

Preparation time: 10 minutes. Total: 1 hour

Nonstick cooking spray
1 1/2 cups all-purpose flour, plus more for pan
1 cup whole-wheat flour
3/4 cup turbinado sugar
1 teaspoon ground cinnamon
1/4 teaspoon salt
1/4 cup light molasses
2 large eggs, lightly beaten
1/2 cup canola oil
1/2 cup buttermilk
2 teaspoons baking soda
1 cup boiling water
1/2 cup firmly packed minced fresh ginger
Confectioner's sugar, for dusting

1. Preheat oven to 350 degrees with rack in the lower third of oven. Spray a 9-inch square baking pan with nonstick cooking spray. Line the bottom of the pan with waxed paper, then spray the paper. Dust the entire pan with flour and shake out the excess.

2. In a large bowl, whisk together the flours, turbinado sugar, cinnamon, and salt; set aside.

3. In a medium bowl, whisk together molasses, eggs, oil, and buttermilk.

4. Dissolve baking soda in the cup of boiling water. Fold the baking soda and molasses mixtures into dry ingredients until combined. (Do not overmix.) Fold in the minced ginger.

5. Scrape batter into the prepared baking pan; bake until cake is set around edges and a toothpick inserted in center comes out clean, about 40 minutes. Cool 10 minutes in the pan, then invert onto a cooling rack. Serve warm or at room temperature, dusted with confectioner's sugar.

Per serving: 252 calories; 4 g protein; 10 g fat; 36 g carb.

Grilled Salmon with Spicy Honey-Basil Sauce

Cook this grilled salmon with spicy honey-basil sauce on the backyard grill or under the broiler for a quick and easy dinner. Cook salmon that's 1/2 to 3/4 inch thick for 5 to 8 minutes total; cook salmon that's 1 to 1 1/2 inches thick for 8 to 12 minutes total. When broiling, keep fish 4 inches from flame. You can buy salmon as fillets or as steaks. Skin on the fillets comes off easily after cooking. Aficionados consider king (aka chinook), sockeye (aka red), and coho (aka silver) to be the tastiest types of salmon.

2 tablespoons pine nuts, toasted
1 tablespoon honey
2 tablespoons fresh lemon juice
1/4 cup olive oil
1/2 cup packed fresh basil
2 cloves garlic, minced
1 small red chile or 1 medium jalapeno, chopped (include the seeds if you like it spicy)
4 skinless salmon fillets, 4 ounces each
1/4 cup red bell pepper, diced
1/4 cup yellow bell pepper, diced
1/4 cup watercress leaves, chopped
1 tablespoon balsamic vinegar
1 tablespoon olive oil
Salt and ground white pepper, to taste

1. Place pine nuts, honey, lemon juice, 1/4 cup olive oil, basil, garlic, and chile in a blender and process until the mixture is pureed. Spoon the sauce over the salmon, and turn to coat. Cover and refrigerate overnight or for at least 4 hours, turning twice

2. Place bell peppers and watercress in a bowl. Toss with vinegar and 1 tablespoon olive oil. Cover and refrigerate while the salmon cooks.

3. Oil the grill rack and preheat the grill to medium-high. Remove the salmon from the marinade, reserving the marinade. Sprinkle the salmon with salt and pepper on both sides.

4. Place the salmon on the grill rack and grill until opaque throughout, 4 to 6 minutes on each side. Brush occasionally with reserved marinade. Garnish with bell pepper and watercress mixture before serving.

Per serving: 253 calories; 27 g protein; 14 g fat; 4 g carbs; 1 g

Pan-Fried Tofu with Green Tea and Honey Dressing

Serves 4

Made with green tea and mint, this cooling tofu salad, by Ying Chang Compestine, will help your body offset fall's drier air.

FOR DRESSING
1 teaspoon loose green tea leaves
1/4 cup spring water
3 tablespoons toasted sesame oil
1 tablespoon honey
1 tablespoon rice vinegar
1/2 tablespoon fish sauce
1 tablespoon fresh mint, minced

FOR SALAD
1 16-ounce block extra-firm tofu
2 tablespoons olive oil
2 teaspoons loose green tea leaves
3 tablespoons white sesame seeds
1/4 teaspoon salt
4 cups baby green salad mix
2 Asian pears or Bosc pears, halved, cored, and cut lengthwise into thin slices
1 cup halved cherry tomatoes

1. To make the dressing, first place tea leaves in a cup and pour boiling spring water over them. Cover and let steep for 1 to 2 minutes. Discard these tea leaves. Combine tea and remaining dressing ingredients in a bowl and mix well. Cover and refrigerate for at least 30 minutes before using. Makes 1/2 cup.

2. Place tofu on a flat surface and press out excess water with a paper towel. Cut tofu into 8 equal cubes.

3. Heat a large saute pan over medium-high heat. Add olive oil and swirl to coat. Add tea leaves, sesame seeds, and salt, and saute until fragrant

4. Place tofu slices on top and pan-fry until golden brown, about 3 minutes. Turn tofu and pan-fry the other side until golden brown, about 3 minutes. Drain tofu on paper towels. Cut tofu slices to desired size.

5. Toss together salad greens, pears, and tomatoes in a salad bowl. Arrange the tofu slices over the salad, and spoon the dressing on top.

Per serving: 317 calories; 14 g protein; 27 g fat; 18 g carb; 4 g fiber

Pan-Seared Salmon with Lemon-Dill Yogurt Sauce

Makes 4 servings

Pan-seared salmon with lemon-dill yogurt sauce is a cooling summer recipe. For a slightly sweet version, add a few tablespoons of freshly squeezed orange juice to the yogurt sauce.

1 cup plain soy or regular yogurt
2 tablespoons chopped fresh dill
2 teaspoons lemon zest
1 tablespoon extra-virgin olive oil
1 tablespoon butter
4 4-ounce salmon fillets
1 tablespoon canola oil
3 cloves garlic, finely chopped
2 cups cooked mixed fresh vegetables or thawed frozen mixed vegetables
salt and pepper to taste

  1. In a medium bowl combine the yogurt, dill, lemon zest, and olive oil. Mix well and set aside.

  2. In a large sauté pan, melt butter and sear salmon fillets on medium-high heat, flesh side down, for about 3 minutes. Turn the fillets over and cook for about 3 more minutes. Place fish on a warm serving plate.

  3. Heat canola oil; sauté garlic until fragrant. Add vegetables; sauté until heated through. Season with salt and pepper to taste

  4. To serve, arrange vegetables around fish fillets and spoon yogurt sauce over fish. Serve warm.

per serving: 369 calories; 30 g protein; 19 g fat; 19 g carb; 4 g fiber.

Roasted Pepper, Ginger, and Tea Sauce

One 1/4-cup serving

You can serve this versatile sauce with chicken or pasta, or as a dip for shrimp, vegetables, chips or bread.

Preparation time: 10 minutes. Total: 10 minutes

1 tablespoon loose green-tea leaves or 3 green-tea bags
1 cup boiling water
2 cups fresh or jarred roasted red bell peppers, drained
1/4 cup (about 2 ounces) soft drypacked sun-dried tomatoes, chopped
3 tablespoons thinly sliced peeled ginger
2 tablespoons olive oil
3 tablespoons balsamic vinegar
Salt, to taste

  1. Place tea in a large cup. Pour boiling water over tea; steep 3 minutes. Strain into a bowl or remove the tea bags.

  2. In a blender or food processor, puree peppers, sun-dried tomatoes, ginger, oil, vinegar, salt, and enough tea to make a smooth mixture. (Add more or less of the tea, depending upon desired consistency). Use immediately or cover and refrigerate up to 3 days. If mixture has separated after refrigerating, whisk to combine.

Per 1/4-cup serving: 45 calories; 1 g protein; 3 g fat; 4 g carbs
 

Salmon Pasta with Spicy Tomato Sauce

Serves 4

An easy way to finish off salmon leftovers is to make Salmon Pasta with Spicy Tomato Sauce. You can buy salmon as steaks or as fillets; skin on the fillets comes off easily after cooking. Aficionados consider king (aka chinook), sockeye (aka red), and coho (aka silver) to be the tastiest types of the fish.

8 ounces spinach fettuccine pasta
1 teaspoon olive oil
2 tablespoons olive oil
1 cup red onion, finely diced
1/2 teaspoon crushed red pepper flakes
1 teaspoon dried oregano
1 salmon fillet (8 ounces)
1/4 teaspoon dried dill weed
1 pound roma tomatoes, peeled, seeded, and chopped
1/4 cup dry white wine
Salt and pepper, to taste
2 tablespoon chopped fresh parsley
1/4 cup grated Parmesan cheese

  1. Cook pasta in boiling water according to the package directions. Drain, reserving pasta water. Toss pasta with 1 teaspoon olive oil. Keep it warm.

  2. Heat 2 tablespoons olive oil in a large saucepan over medium heat. Add the onions. Cook and stir until softened. Add red pepper flakes, oregano, and salmon. Break up the salmon with a spatula as it cooks. Stir in dill, chopped tomatoes, and wine; bring to a boil. Turn heat to low. Simmer for 10 minutes; season with salt and pepper. Add some reserved pasta water if the sauce gets dry.

  3. Mound the pasta on plates. Make a well in the center of each mound and ladle in the tomato-salmon sauce. Garnish with parsley and Parmesan cheese. Serve warm.

Per serving: 423 calories; 24 g protein; 15 g fat; 49 g carb; 5 g fiber.

Curried Coconut-Pumpkin Stew

 Makes 4-6 generous servings

Serve this stew over brown rice or with whole-grain bread. You can also replace the pumpkin with squash or young carrots. The tofu, which is added to the stew in the last 5 to 10 minutes, absorbs the spicy flavors of the broth.

 2 tablespoons light olive oil
1/4 cup minced red onion
 4 cloves garlic, minced
 1 jalapeño pepper, ribs and seeds
  removed, finely chopped
 1 teaspoon minced fresh ginger
 2 teaspoons curry powder
 1 1/2 cups peeled, cubed (1-inch),

   seeded pumpkin
 1 cup light coconut milk
 1 cup rice milk
 1 pound extra-firm tofu, cut into 1-inch cubes
 1 red bell pepper, ribs and seeds discarded, cut into 1-inch cubes
 1 tablespoon fresh lemon juice
 Salt and pepper to taste

1/4 cup fresh cilantro leaves
 
1. In large, heavy pot over medium-high heat, heat oil. Sauté onion, garlic, jalapeño, and ginger until fragrant, about 1 minute. Add curry powder and pumpkin. Cook and stir for 1 minute.
 
2. Stir in coconut milk and rice milk; bring to a boil. Lower to a simmer; cover and cook for 15 minutes. Add more milk or water if needed.
 
3. Add tofu and red bell pepper. Simmer for another 5 to 10 minutes, uncovered, or until pumpkin is tender. Season with lemon juice, salt, and pepper. Garnish with whole cilantro leaves. Serve hot.
 
Per serving: 266 calories; 14 g protein; 17 g fat; 19 g carb; 2 g fiber

Healthy Tomato Sauce

Makes About 2 Cups

This sauce tastes great over pasta, fish, or grilled chicken. It can be stored in a tightly sealed container in the refrigerator for up to five days.

2 tablespoons olive oil 
1/2 medium red onion, minced 
4 cloves garlic, minced 
14 ounces (1 can) diced tomatoes in juice 
3 tablespoons dry red wine 
1/2 teaspoon dried oregano, crumbled 
1/2 teaspoon crumbled dried basil,
   crumbled
Coarse salt to taste

1. In a medium skillet, heat oil over medium heat. Add onion and garlic; cook, stirring frequently, until softened, about 7 minutes.
 
2. Stir in tomatoes and juice, wine, oregano, and basil. Simmer 8 minutes or until lightly thickened. Season with salt to taste.

Per serving: per 1/2-cup serving: 95 calories; 1 g protein; 7 g fat; 7 g carb; 0 g fiber

Cinnamon-Spiced Moroccan Chicken

Makes 4 servings

This easy, dressed-up chicken has its roots in North African cooking. If you have time, marinate the chicken in the spices overnight, which will enhance the flavor. You can also substitute golden raisins for the dates. Serve this dish with couscous or brown rice.

2 teaspoons ground cinnamon
1/2 teaspoon ground cumin
1 tablespoon ground turmeric
1/4 teaspoon chili powder
1/2 teaspoon salt
4 boneless, skinless chicken breast halves
2 tablespoons light olive oil
2 medium Granny Smith apples, peeled and chopped into small cubes
1/2 cup whole dates, pitted and sliced

 1.  Combine 1 teaspoon of the cinnamon with the cumin, turmeric, chili powder, and salt in a resealable plastic bag. Add chicken and toss well to coat.

 2.  Heat olive oil in a large nonstick pan. Sauté the chicken over medium heat until no longer pink in the center, about 5 minutes per side. Remove chicken from skillet.

  3.  Sauté apples and dates in the skillet for 1 minute. Sprinkle with remaining teaspoon cinnamon; cook and stir to coat. Spoon apples and dates onto chicken. Serve warm.

Per serving: 302 calories; 28 g protein; 10 g fat; 27 g carb; 4 g fiber.

Annatto Rice With Sausage and Tomato

Makes 4 servings

Reminiscent of saffron but less expensive, annatto can be found in Latin groceries. For a version of the recipe with saffron, try Yellow Rice With Sausage and Tomato.

 3 tablespoons grape-seed oil
1 1/2 tablespoons annatto seeds
1 small red chile, stemmed, seeded
  and minced
3 cloves garlic, minced
1/2 pound vegetarian or organic chicken

  sausage, cut into bite-sized pieces
1 cup diced tomato
4 small bay leaves, broken in half
2 cups cooked long-grain white rice
Salt and freshly ground black pepper
  to taste
 
1. In a medium sauté pan, heat the oil and annatto seeds over medium heat until sizzling. Lower the temperature and cook until the oil turns yellow, about 5 minutes. Turn off the heat. Using a slotted spoon, remove annatto seeds and discard.
 
2. Reheat the annatto oil over medium-high heat. Sauté chile and garlic, stir, and cook for 30 seconds. Add sausage, tomato, and bay leaves; cook and stir until heated through.
 
3. Stir in cooked rice. Remove and discard bay leaves. Season with salt and pepper. Serve warm.

Per serving: 313 calories; 13 g protein; 15 g fat; 31 g carb; 2 g fiber.
 
 

 Paprika Shrimp With Walnuts

Makes 4 servings
 

Caramelized turnips are the surprise ingredient in this lively dish. Serve this over whole-wheat pasta.

 
2-3 tablespoons light olive oil
1 tablespoon fresh ginger, minced
1/2 tablespoon paprika
3 tablespoons chopped walnuts
1 pound large shrimp, peeled and deveined
1 1/2 cups turnips, quarter-inch cubed
1 tablespoon cider vinegar or sherry vinegar
3 tablespoons sake or rice wine
Salt and pepper to taste
1/4 cup chopped parsley (optional)

1. Heat oil in a large skillet over medium-high heat. Add ginger and paprika and cook, stirring constantly until fragrant, about 20 seconds. Add walnuts; sauté until lightly browned.
 
2. Add shrimp; cook and stir until pink and opaque, about 2 minutes per side. Stir in turnips, vinegar, sake or rice wine, salt and pepper; cook and stir until heated through, about 2 minutes. Stir in parsley. Serve warm.
 
Per serving: 271 calories; 25 g protein; 15 g fat; 5 g carb; 2 g fiber
 

Turmeric Couscous With Grapes and Pine Nuts

 Makes 4 servings

This side dish is inspired by Middle-Eastern and Asian cuisines.

 
2 green-tea bags
1/2 teaspoon salt
1 tablespoon fresh turmeric, minced,

  or 1 teaspoon turmeric powder
1 1/2 cups couscous
1/4 cup fresh lemon juice
3 garlic cloves, minced
1/3 cup light olive oil
1 cup small seedless red grapes, halved
1 small cucumber, peeled, seeded

  and diced
3/4 cup toasted pine nuts
1/4 cup fresh basil, shredded
 
1. In a medium saucepan, bring two cups of water to a boil. Add tea bags. Remove from heat and steep tea for 2 minutes. Remove and discard tea bags.
 
2. Add salt, turmeric, and couscous to pan. Stir and cover. Simmer over very low heat for 5 minutes or until the liquid is absorbed. Remove from heat and let stand for 2 to 3 minutes.
 
3. Add lemon juice, garlic, and oil; fluff with a fork. Let it cool a bit.
 
4. Stir in grapes and cucumber. Garnish with pine nuts and basil.
 
Per serving: 448 calories; 9 g protein; 19 g fat; 61 g carb; 4 g fiber
 

Spicy Tomato Soup

Makes 4 Servings

Serve this soup with garlic bread and vegetables for a simple, healthy dinner.

14 ounces (1 can) diced tomatoes,
  in juice
3 tablespoons olive oil
3 cloves garlic, minced
1 small fresh or dried red chili pepper,

  seeds removed for less heat
1 carrot, peeled and thinly sliced
1 1/2 cups plain soy milk
1 tablespoon fresh lemon juice
Coarse salt and ground pepper to taste
Parsley leaves, for garnish
 

1. Heat broiler with rack in middle position of oven. Strain tomatoes, reserving juices. Spread tomatoes on a rimmed baking sheet, drizzle with olive oil, and broil until lightly browned, about 8 minutes.
 

2. In a food processor, combine browned tomatoes, garlic, chili pepper, carrot, soy milk, reserved tomato juice, and lemon juice; puree until smooth.

3. Transfer to a medium saucepan; bring to a boil over medium heat. Reduce to a simmer; cook 5 minutes. Season with salt and pepper. Garnish with parsley leaves before serving.

Per serving: 166 calories; 4 g protein; 12 g fat; 14 g carb; 2 g fiber.