The Anti-Diet Diet Menu

To re-create the richness of mac 'n' cheese without the sodium or extra fat, Jessica Goldman Foung, author of Sodium Girl's Limitless Low-Sodium Cookbook, makes a sauce from coconut milk and pureed cauliflower. She jazzes the dish up with bright green peas and a surprise addition: mace, a spice that helps balance the savory and sweet flavors.

Get the recipe: Baked Macaroni and Peas

Yotam Ottolenghi, author of Ottolenghi: The Cookbook, makes this crustless quiche in a springform pan (he even calls it a cake). It is delicious with a mixed green salad as a meatless dinner, and works for breakfast the next morning too. You'll only use a smidge of butter to grease the pan, and the recipe doesn't include any cream or milk.

Get the recipe: Cauliflower Cake

The earthy taste of whole wheat pasta works better with some sauces than others; it's especially good with the rich flavors of sausage and broccoli rabe. In this recipe from Ellie Krieger's Small Changes, Big Results, the vegetables take center stage, with chicken sausage and pasta playing supporting roles (and it's fine to substitute regular broccoli if you prefer).

Get the recipe: Whole Wheat Penne with Sausage and Broccoli Rabe

There are many ways to make chili healthy, but Julie Morris, author of Superfood Kitchen, takes the one-dish meal into new territory with the addition of sweet potatoes, coconut oil and wakame flakes, made from the edible seaweed usually found in miso soup. The wakame almost melts away while cooking, leaving only its minerals and detoxifying benefits behind.

Get the recipe: Chipotle Chili with Avocado Sour Cream

Cooked, slightly chopped lentils make a terrific vegetarian taco filling, says Lindsay S. Nixon, author of Happy Herbivore Abroad. The protein- and fiber-rich legumes pair perfectly with strong Mexican flavors such as cumin, paprika, chili and garlic, and you can easily tuck the warm, savory mixture into a flour tortilla.

Get the recipe: Lentil Taco "Meat"

Next: Desserts with no refined sugar