We've pared it down to the essentials: minimal ingredients, few steps, and a hassle-free cleanup. A great breakfast, lunch, or dinner doesn't get easier than this. We created these recipes with flexibility in mind. Adjust the quantity of the ingredients depending on the flavors you like best and the number of people you're serving.

Toast sliced whole-grain bread; let cool slightly. Spread with goat cheese, top with berries, mash with a fork, and drizzle a little honey on top.

Combine diced red and green peppers, cucumber, and red onion with halved cherry tomatoes, chopped herbs (mint and parsley), and chickpeas. Dress with red-wine vinegar and extra-virgin olive oil, and season. Toast whole-wheat pita until crisp and break into small pieces; toss into salad and serve.

Saute chopped kale with crushed garlic in extra-virgin olive oil; add a little water and cook until tender. Season with lemon, salt, and pepper. Spread toasted rustic bread with ricotta cheese. Top with kale and, if you like, a fried or poached egg.

Crush a handful of ice cubes in a blender; add bananas, halved dates, almond milk, and a sprinkling of ground flaxseed; blend until smooth.

For each cup of quinoa, mix with 1 tablespoon agave syrup and 1 tablespoon safflower oil; spread in a layer on a baking sheet and bake at 375 degrees for 10 minutes. Let cool and serve with yogurt and fruit. Serves at least 4. Store in an airtight container.

Spread a slice of whole-wheat bread with plain Greek yogurt. Add grated carrots, sliced avocado, chopped walnuts, and sunflower sprouts. Drizzle with extra virgin olive oil, season with sea salt and pepper, and top with another slice of bread.

Boil 1 quart organic chicken broth; add 1 medium peeled and diced potato, 2 garlic cloves, 2 sliced scallions, and 3 cups mixed chopped greens, such as spinach, chard, kale, and tatsoi. Simmer until potatoes are tender, 5 to 10 minutes. Blend until smooth and season to taste. Spoon into bowls and top with shaved Parmesan. Serves 4.

Simmer 3/4 cup French green lentils with 4 chopped carrots, 2 sliced garlic cloves, and 1/2 teaspoon sea salt in water (enough to cover by 2 inches), until tender, about 20 minutes. Stir in juice of 1 lemon, season to taste, and add about 2 tablespoons chopped fresh dill to each bowl before serving. Serves 4.

Pan-fry a seasoned turkey cutlet in olive oil until golden brown on bottom; flip, and cook just until turkey is cooked through. Transfer to a plate and cook diced fresh tomatoes and caperberries (or capers) until juicy; spoon over turkey. Serve with steamed green beans.

Whisk together 3 whole eggs, 3 egg whites, and 1/4 cup cottage cheese. Add 6 sliced mushrooms and 4 chopped scallions; season with salt and pepper. Preheat a medium skillet over medium-high heat. Lightly coat with oil, add egg mixture, and cook until bottom is set. Transfer to broiler until cooked through, about 3 minutes. Serves 4.

Simmer shelled shrimp and baby bok choy wedges in salted water until shrimp are opaque and bok choy is tender, about 3 minutes. Lift from pot; set aside. Add soba to boiling water; drain when al dente and rinse in cold water. Stir minced ginger, sesame oil, tamari, and lime into noodles to taste. Divide among bowls and top with shrimp and bok choy.

Stir together 2 tablespoons miso paste, 2 tablespoons cider vinegar, and 2 teaspoons pure maple syrup. Whisk in 1 tablespoon of extra virgin olive oil. Finely shred a half head of red cabbage and thinly slice an apple. Toss with toasted walnut pieces and miso-maple dressing.

Steam skinless wild salmon fillets with fennel wedges in a lightly oiled steamer basket until salmon gives when pressed, about 6 minutes. Stir a mixture of chopped herbs (parsley, basil, tarragon, chives, dill, fennel fronds) with minced shallot, extra-virgin olive oil, and a splash of white-wine vinegar or lemon juice; season to taste. Spoon over fish.

Mash pinto or black beans with a pinch of ground cumin and a little olive oil. Saute corn kernels and sliced mixed peppers (hot or sweet) in olive oil with chopped garlic. Toast corn tortillas briefly. Spread bean mash on each tortilla and top with corn and peppers. Top with a sprinkling of cheese if you like.

Make a coarse paste of 1/2 cup roasted, unsalted almonds, 1 garlic clove, 1/2 teaspoon of coarse salt, and 3 tablespoons extra virgin olive oil in a food processor. Rub onto 2 seasoned boneless, skinless chicken breast halves. Roast in 425 degrees oven until cooked through, 15 to 18 minutes. Slice and serve on baby spinach with lemon wedges. Serves 2 to 4.

Mix equal parts cumin seed, chili powder, dried thyme, coarse salt and ground pepper. Coat cubed lamb with spice mix and olive oil and thread onto skewers. Grill, turning, until medium rare, about 5 minutes. Grill plum halves and coarsely chop. Drizzle both with sherry vinegar while hot.

Fold a 15-inch piece of parchment in half and place 1 skinless fillet of fish on one half. Drizzle with extra-virgin olive oil and add a couple strips orange zest, a few shiitake mushrooms, some minced ginger, cilantro sprigs, and a squeeze of orange juice. Enclose fish in parchment, pleating edges to create an airtight packet. Bake at 425 degrees until paper puffs up and fish gives when pressed, about 10 minutes.

Saute a good amount of minced garlic and finely julienned ginger with a pinch of chili flakes in safflower oil until just golden. On high heat, add thin strips of beef and chopped broccoli. Stir-fry until beef is seared and broccoli is crisp-tender. Stir a little tamari and a splash of water into hot pan. Add lime or orange juice to taste. Serve over a grain such as red quinoa.

Toss cooked and cooled barley with raw cauliflower florets and toasted, chopped almonds; stir in a generous amount of chopped parsley and grated Parmesan cheese. Season to taste and stir in extra-virgin olive oil.

Slice firm tofu into triangles 1/2-inch thick and place between layers of paper towels. Apply weight for 15 minutes. Heat safflower oil on high until shimmering and cook tofu in a single layer until bottom is golden. Flip, and add sugar snap peas and chopped garlic to pan. Cook on medium heat just until peas are crisp-tender and garlic is golden. Squeeze in lemon juice.

Make 3 slashes in the skin of mackerel or bluefish fillets, lightly rub with olive oil, and broil skin-side up until fish is cooked through, about 5 minutes. Serve with radishes and peeled cucumber spears. Lightly sprinkle fish and vegetables with rice vinegar, sea salt, and red-pepper flakes.

Toss cooked and cooled whole-wheat couscous with thinly sliced red onion and lemon juice. Season to taste and add toasted, shelled pistachios, fresh blackberries, and extra-virgin olive oil. Stir in basil, cilantro, or parsley leaves just before serving. Top with sliced, grilled chicken breast, lamb, pork, or tofu.

Cut uncooked kernels from 1 ear of corn and place in a bowl with a minced garlic clove. Boil 1/2 pound spinach pasta; add a handful each of green beans and frozen edamame for the last 2 minutes; drain with pasta and add to corn while hot. Stir in extra-virgin olive oil. Add basil, lemon zest and juice, and season to taste.

Simmer 1 1/2 cups water with 2 chopped tomatoes, 1/4 cup pitted oil-cured black olives, and 1/2 cup chopped herbs (thyme, basil, and parsley), about 5 minutes. Add 3 dozen mussels, cover and simmer until mussels open; discard any that don't. Serve with broth and crusty bread.

Pat dry 1/2 block extra firm tofu and blend with 3 tablespoons safflower oil, 1 tablespoon extra-virgin olive oil, and 2 tablespoons lemon juice; season to taste. Spread onto sliced whole-grain bread and add tomato slices. Top with a handful of herbs, such as parsley, basil, chives, and cilantro. Season with sea salt.