5 Ingredients or Fewer

A sprinkle of cayenne pepper offers a bit of heat to complement the sweetness of the roasted fruit. Because they are petite, Solo papayas work best for halving into single servings; if you use Mexican papayas, quarter them instead.

Anchovies are among the best sources of omega-3 fatty acids. Here, the tiny fish top strips of roasted red peppers and are served over crusty bread—but the mixture can also be added to sandwiches or salads. Look for anchovy fillets packed in salt, which can be rinsed off for a less salty flavor than the oil-packed kind.

Sweet meets spicy when parboiled baby carrots are sautéed with honey, ginger, and sliced hot red chile. Not to be confused with the type sold in bags at the supermarket, the baby in this recipe are young carrots with the tops still attached. If you can’t find them, buy regular carrots; cut off the thick sections, then halve or quarter them.

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.

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

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.

In this simple dish that originated in the northeast of Italy, olive oil serves as both a key ingredient and a garnish.

Chayote is a member of the gourd family, along with cucumbers, melons, and squash; it is mild tasting, with a crisp, pearlike texture. It is often used in salads and salsas, or baked and stuffed, like other squash. If you can’t find one, you can substitute honeydew melon instead, adding it after the mixture has been cooked and allowed to cool.

You can make this sauce with thawed frozen peas instead of fresh, in which case they don’t need to be blanched.

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.

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 steamed salmon fillet makes for a healthful—and unexpectedly delicious—morning meal, especially when served with avocado. Both foods are excellent sources of unsaturated fats, which benefit the heart.

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.

You can vary this recipe by using half olive oil and half walnut oil and topping the beets with toasted walnuts. For the most visually appealing presentation, use a mixture of beets such as Chioggia, golden, and red.

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.

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.