Miso soup is the Japanese version of chicken soup – a combination soul food and comfort food. It is traditionally eaten at breakfast in Japan as a daily staple. Miso is a paste made from fermented soybeans, and is full of antioxidants like vitamin E, as well as protective fatty acids. It’s healthful and delicious, and the Japanese say that the linoleic acid in miso promotes soft skin. The soybeans miso is made from also contain isoflavones and other elements that provide protection against some forms of cancer. To preserve these properties, miso should not be boiled. Add it to a soup after it has been removed from direct heat.

The Mediterranean flavors of the colorful topping in this recipe are a perfect complement to the flavor and firm texture of the fish. A cast-iron grill pan is best for this dish. Be sure to season a new cast iron pan well before using it for the first time and preheat it each time you use it. Spinach sautéed with garlic is an excellent side dish for this recipe.

Potato salad isn’t just for picnics – this sophisticated version can be used as a side dish for even the fanciest meal. Instead of mayonnaise, we use mustard and wine combined with vinegar and a moderate amount of olive oil. The result is a sharply flavored mix for the potatoes. Small red potatoes, or new potatoes, are better suited for this dish because they have a firmer texture after boiling than the commonly used russets or baking potatoes. They also have a lower glycemic index than russets. Remember to remove any sprouts before cooking. If you find very small red potatoes, you can leave the skin on and cut them in half.

This simple salad is a version of an Italian standard. You’ll find fresh, white mozzarella cheese in most delis or supermarkets – it’s very different from the pale yellow, packaged mozzarella.

If tofu is prepared right, it’s delicious. If not, it can taste like rubber. Tofu is curdled soy milk that’s been pressed in a process similar to making cheese. You’ll find tofu in natural food stores and many supermarkets these days. Several brands are available with varying texture from extra firm to soft (tofu’s firmness depends on the amount of liquid that’s been pressed out of it. In large cities with oriental markets you can often find tofu sold in bulk, usually stored in open barrels. Tofu sold this way has been found to occasionally be infected with E. coli bacteria, so be cautious. You might also try the delicious varieties of baked, pressed tofu you’ll find in refrigerator cases at natural food stores. These are already flavored and ready to eat without additional cooking. The idea behind stir-frying is to produce a mixture in which all the items are crunchy-tender and retain their colors and individual character.

Nutrition information per serving: protein: 1.73 g; fat: 3.78 g; carbohydrate: 24.1 g; fiber: 0; sodium: 295 mg; cholesterol: 0; calories: 136.