Squash

These delicate, lightly spiced cupcakes are reminiscent of carrot cake. Grated zucchini makes them exceptionally moist.

A meat-free carpaccio, this crisp mix of zucchini and arugula gets a boost from olive oil and salty cheese.

This salad is great for picnics. It has all the components of a family favorite: beautiful color, satisfying crunch, and a delicious dressing. The recipe is adapted from one developed by freelance recipe tester Penelope Hoblyn, who often makes the salad for large gatherings.

Brandi Neuwirth of Cary, North Carolina, writes: "My family and I moved here from Los Angeles last year, and my new surroundings have really influenced my cooking. There's a great farmers' market nearby where I get lots of local ingredients like tomatoes, squash, and, of course, okra. The produce there inspired me to create this dish, which is a real taste of the South." Tossing the okra in cornmeal before frying creates a crisp coating, adding texture to this colorful, summery dish.

Toss aside the mashed potatoes and welcome this appealing alternative, a spirited mix of zucchini, tender sautéed bell pepper, and refreshing scallions.

This riff on traditional pasta salad gets an added layer of flavor from golden pearls of toasted couscous.

Kibbet Yatkeen These flavorful patties, which contain no eggs, are denser and more healthful than typical Western pancakes. In Syria, bulgur supplies the body in these patties, but in America some cooks discovered that oats make a suitable substitute. Of course, traditionalists insist on bulgur. Syrians tend to prefer their pumpkin pancakes savory and somewhat spicy, while Sephardim from Turkey and Greece generally like them slightly sweet. These might be served at a Syrian Hanukkah meal alongside bazargan (Syrian bulgur relish), yerba (stuffed grape leaves), spinach salad, and rice with pine nuts.

(Khoresh-e fesenjan) Editor's note: The recipe and introductory text below are excerpted from Najmieh Batmanglij's book A Taste of Persia. Batmanglij also shared some helpful cooking tips exclusively with Epicurious, which we've added at the bottom of the page. To read more about Batmanglij and Persian cuisine, click here. Traditionally this recipe is made with duck: The affinity between pomegranate and duck goes back to ancient times in Persia. Fourth-century Persian manuals describe the domestication of the male duck, fed on hemp seeds and the butter of olives. The finest meal possible was one of these ducks served in a pomegranate sauce. This recipe recreates that ancient dish.

The trick: Roast on paper.
Cooking on parchment, a nearly indestructible cooking paper, removes the need for most of the oil. The paper's waxy surface keeps food from sticking. "We can replicate a pan-fried finish by roasting anything on parchment," says Steve Pernetti, executive chef at Cal-a-Vie in Vista, California. Pernetti's Parchment-Roasted Vegetables offer C, A, folate, potassium, and calcium.

Healthy bonus: Vitamin C and beta-carotene from the squash.

The enchiladas and the calabacitas each take around 30 minutes to prepare, so if you're making both, give your Self about an hour. Round out your dinner: Add 1/2 cup mixed greens with 2 tbsp lowfat Italian dressing.

The health benefits: nearly a fifth of the RDA for vitamin C in 1/2 cup raw cabbage; magnesium from the zucchini; eggplant offers fiber.

Sunday-night dessert. From Golden Door in Escondido, California. Talk about sweet justice: You can eat "cream" with our spa meal plan. This dessert drives its silky texture from tofu and its tangy flavor from orange zest, plus it's loaded with beta-carotene from the squash. Look for squash without green streaks — they're the sweetest.

This spicy stew is no garden-variety meal. Healthy eating is easy when Mother Nature cranks out plenty of nutrient-packed produce. Chef Shawn McClain of Chicago's Spring restaurant created a vegetarian dish using a variety of veggies in a tagine, a flavorful Moroccan stew. We can't think of a tastier way to help get your five-a-day.

To round out the meal: 4 oz red wine or juice spritzer; 1/8 honeydew and 2 butter cookies; 8 oz low-fat milk