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A Swiss doctor (named Bircher-Benner) who ran a diet clinic in Switzerland in the late 19th century, invented a breakfast dish that included oats, chopped apples, and soured cream. A packaged version of the original Bircher-müesli mix has been marketed for years (and is still a tradition in Switzerland), and usually contains dried fruit instead of the fresh fruit in the original. For our müesli, we’ve chosen high-fiber figs and dates, as well as heart-smart sunflower seeds.

The teensy bit of fat in this fat-free salad dressing is coming, of all things, from the cayenne pepper.

This hearty salad makes a great starter course. Pumpkin seed oil, which is imported from Austria, has a rich, nutty flavor. If you can't find it, substitute dark sesame oil. Hulled pumpkin seeds are sold in most health-food stores; they are sometimes labeled "pepitas."

Dried plums (prunes) are always available, but in fresh plum season, you can make these with diced firm-ripe plums. The best type of fresh plum to use would be a so-called prune plum, because its flesh is quite dense and not too wet.

If you can find bottled ginger juice at your supermarket, use it instead of the home-squeezed. You’ll need 2 tablespoons.

Be sure you use unsweetened cider and not sweetened apple juice. The reduced poaching liquid has a nice natural sweetness, but you can skip the step if you'd like and just serve the pears as is. To make only 1 serving: Place one halved pear in a small skillet and add apple cider to come about halfway up the sides of the pear. Add 1 or 2 slices of ginger. Cook as directed.

Leeks, the aristocrat of the onion family, have a sweet, mellow onion flavor and when gently cooked, a very tender, delicate texture. Serve these as a side dish, part of a buffet, or as an appetizer.

There are tons of hot sauces on the market, but chipotle hot sauce adds an extra dimension of flavor because it's made with smoked chili peppers. It's the smoky flavor that gives this marinade a particularly interesting flavor.

Roasting mellows the garlic’s pungency, and the soft cooked garlic adds both texture and flavor to the herbed dressing for this bean and tomato salad.

Use this flavorful oil in salads, as a dipping sauce for bread or drizzled over grilled vegetables. Store in the refrigerator.