Natural foods are minimally processed. They don't include ingredients such as refined sugars, refined flours, milled grains, hydrogenated oils, sweeteners, food colors, or flavorings. These breakfast, lunch, and dinner menus are bursting with the freshest, rawest ingredients.

Indian spices lend this menu their generous warmth and autumnal color.

Roasted to perfection, sweet potatoes are filled with a spicy chutney. Crunchy escarole hearts and an extra-tart vinaigrette with toasted pumpkin seeds balance beautifully with the creamy potatoes.

This menu is a perfect example of "clean" food. The flavors are clear and straightforward and depend heavily on the quality of the ingredients rather than elaborate techniques.

A quick glance at this menu may give the impression that it is complicated, but it's not. In fact, it relies on very simple cooking techniques, and the total cooking time is little more than 15 minutes.

Small whole sage leaves and nutty chanterelles strewn about the egg whites make this frittata especially perfect for a special Sunday brunch or unexpected midweek meal.

Try this healthy twist on barbecue with flavors from the Mediterranean.

You can return to this menu again and again; it can be prepared in no time, and it's truly satisfying. Rhubarb chard, named for its brilliant red ribs, is delicious sauteed in a little olive oil and served on the side, but if you like, toss the sauteed greens into the pasta.

Delicate yet filling soba noodles, made from buckwheat and wheat flour, together with beautifully julienned vegetables, make this a perfect lunch on its own.

Grilled fish with an inventive salad is among the best springtime meals. Couscous tossed with fresh asparagus and tender arugula becomes a simple side dish in no time.

This menu features a host of flavors, textures, temperatures, and colors.

Poached chicken is the perfect canvas for ultra-spicy charmoula sauce, made with lemon, garlic, herbs, and spices. For dessert, simmered golden apricots and raisins get spiked with cinnamon and ginger and are spooned over smooth, creamy tapioca.

Bruschetta is typically served as an appetizer or midday snack, but for this menu, it's nice to eat it along with the fish. For dessert, part-skimmed ricotta drizzled with a bit of espresso and crowned with fine-ground espresso beans is easy and elegant.

If you have long been drawn to the clean flavors and aesthetic genius of Japanese food, it's now simpler than ever to prepare them.

Using a whole mushroom is very dramatic. Top it off with a large square of the best-quality Parmigiano-Reggiano. Use a vegetable peeler to shave the cheese into the thinnest slices possible.

This could be called a cutting board menu because, along with a very sharp knife, it is the only kitchen tool you need to make this super dinner.