Scrod with Corn and Tomato
I recently received an e-mail from a friend who just got a copy of my book. This was the first recipe she tried, and she and her husband loved it! So, I’ve decided to include it as this month’s recipe.

If you can’t find scrod, substitute any fresh-looking fish from the market. The tomato-corn sauce, full of lycopene, antioxidants, and fiber, pairs well with any fish. And in fact, the sauce is a delicious pasta topper, tossed with whole-wheat penne or rigatoni.

Serving Suggestions: For a side salad, toss together chickory and red leaf lettuce with a cider vinegar dressing.

Makes 4 servings.
Prep: 15 minutes. Refrigerate: 15 minutes. Cook: 20 minutes.

1 tablespoon freshly squeezed lemon or lime juice
2 teaspoons light olive oil
1/2 teaspoon ground cumin
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
1 pound scrod fillets
Nonstick olive oil cooking spray
Sauce:
1 tablespoon olive oil
1/2 pound zucchini, trimmed and cut into small dice
2 cups frozen corn kernels, thawed
1 can (14.5 ounces) Mexican-style stewed tomatoes

1. In small bowl, stir together lemon juice, oil, cumin, cinnamon, and salt. Place fish on a baking sheet and brush with half the lemon mixture. Refrigerate for 15 minutes.
2. Heat broiler. Lightly coat the broiler-pan rack with cooking spray.
3. For the sauce: Meanwhile, in a medium-size nonstick skillet, heat oil over medium heat. Add zucchini and cook, stirring occasionally, until zucchini is slightly softened, about 3 minutes. Stir in corn and tomatoes. Bring to a boil. Lower heat and simmer vigorously until most of liquid boils off, about 5 minutes. Remove from heat and cover to keep warm.
4. Place fish, skin side down, on broiler-pan rack. Broil fish about 4 inches from heat, basting occasionally with remaining lemon mixture, until fish is opaque in the center and begins to flake when prodded with a fork, 8 to 10 minutes, depending on thickness of fish.
5. To serve, spoon tomato mixture over fish.

Make-Ahead Tip: Tomato mixture can be refrigerated for up 2 days.

Garden Gazpacho with Edamame
This chilled soup was designed for sultry summer days, especially when you have absolutely no desire to get near a stove. My version is very thick with lots of texture. To make it thinner, stir in a little more tomato juice. The addition of edamame—green or immature soy beans—provides an extra shot of soy protein, about 4 grams per serving, as well as disease-fighting isoflavones. And of course there is plenty of lycopene from the tomato. For a slightly “smokier” flavor, substitute half of a bottled roasted red pepper for the fresh bell pepper.

Serving Suggestions: Serve as a first course, a main course with a jicama and radish salad, or even as a breakfast eye-opener on a warm summer morning. A coffee mug full makes a great snack.

Makes 4 servings (about 4 cups).
Prep: 15 minutes.

3/4 cup frozen shelled and par-cooked edamame (see Note below)
1 cup tomato juice
1 tomato, cut into eighths
3 ice cubes
1 piece cucumber (4 inches long), peeled, halved lengthwise, seeded, and cut into 3/4-inch cubes (2/3 cup) 1/2 medium-size yellow or red bell pepper, cut into 3/4-inch cubes (3/4 cup)
2 scallions, trimmed and cut into 1-inch pieces
3 tablespoons fresh basil or parsley leaves
1 tablespoon balsamic vinegar
1 tablespoon olive oil
1/4 teaspoon salt
1/2 teaspoon hot red-pepper sauce, or to taste

1. Cook edamame following package directions. Drain well and reserve 1 rounded tablespoon of edamame for garnish.
2. In a blender (see food processor variation below), combine tomato juice, fresh tomato, and ice. Blend until smooth, about 1 minute. Add cucumber, bell pepper, scallions, basil, vinegar, oil, salt, and pepper sauce. Blend just until vegetables are coarsely chopped.
3. Add edamame and blend just until coarsely chopped. Ladle into bowls and top with reserved edamame.

Make-Ahead Tip: Gazpacho can be made up to 8 hours ahead and refrigerated. Food Processor Variation: Prepare edamame as instructed in step 1. Place tomato juice in a large bowl. In a food processor, puree fresh tomatoes with 3 crushed ice cubes until smooth. Add to tomato juice in bowl. In the food processor, coarsely chop together cucumber, bell pepper, scallions, basil, and edamame. Add to tomato juice in bowl along with remaining ingredients, and stir to combine.

Note: Edamame, which are fresh green or immature soybeans, are sold fresh or frozen, both shelled and in their pods (in which case the beans must be removed like peas from their pods). The frozen shelled edamame in plastic bags have already been blanched, so they only need a few minutes of cooking time in boiling water.

Dried Fruit and Pear Compote with Chai Tea
Since in most parts of the country the days are getting cooler, I thought I would share this easy, make-ahead autumn compote that can be served warm. The secret to the flavor is Chai tea, which comes in a green version and can be found in the coffee and tea section of your supermarket. Green tea is touted as possessing cancer-fighting properties, and the fruits in this recipe supply a wealth of antioxidants. If dried figs are not available, you can substitute prunes. The fennel seeds add an interesting flavor note.

Serving Suggestions: Spoon over soy vanilla ice cream or hot oatmeal, or serve on its own as a snack or dessert.

Makes eight 1/2-cup servings
Prep: 20 minutes. Cook: 20 minutes. Refrigerate: 3 hours or overnight.

2 cups water
4 chai tea bags (green tea)
3/4 cup (4 ounces) dried figs, stems removed and halved lengthwise, or prunes, halved lengthwise
3/4 cup (4 ounces) dried apricots, halved lengthwise
1/4 cup honey
2 tablespoons packed light or dark brown sugar
1/4 teaspoon crushed fennel seeds
2 strips lemon zest (21/2 x 3/4 inch)
2 firm-ripe pears (1 pound), peeled, halved through stems, cored, and thinly sliced crosswise
1/3 cup dried cranberries (optional)
1 tablespoon freshly squeezed lemon juice

1. In medium-size saucepan, bring the 2 cups of water to a boil. Remove from heat, add tea bags, and let steep 3 to 5 minutes. Remove tea bags, squeeze out liquid into pan, and discard the bags. Add figs, apricots, honey, brown sugar, fennel seeds, and lemon zest. Bring to a gentle simmer, stirring to dissolve sugar, and simmer, covered, for 8 minutes.
2. Stir in pears, and cranberries, if using. Press fruit down to submerge in liquid. Return to simmer and cook, covered, until pears are just tender, about 8 minutes, depending on ripeness of pears. Remove from heat and stir in lemon juice. Pour into a bowl and set aside to cool. Refrigerate, covered, for at least 3 hours or overnight. Serve warm, cool, or at room temperature.

Make-Ahead Tip: Compote can be refrigerated for up to 2 weeks.

Stewed Fennel with Carrots and Orange
The carrots and orange contribute lots of vitamins and antioxidants. This vegetable dish has a bright sunny flavor, with hints of licorice or anise from the fresh fennel. Fennel, which is crunchy like celery, is usually available year round in the supermarket. You can thinly slice the stalks and toss them into salad.

Serving Suggestions: Serve with a mild-tasting fish such cod, haddock, or halibut. For a main dish, spoon over brown basmati rice or other brown rice, or whole-wheat noodles. This dish is even tasty at room temperature or slightly chilled as a salad.

Makes 4 servings
Prep: 15 minutes. Cook: about 30 minutes.

2 teaspoons olive oil
1 sweet onion, finely chopped
2 cloves garlic, finely chopped
1 teaspoon dried rosemary, crumbled
1 strip orange zest
1/2 teaspoon salt
1 bulb fresh fennel with stalks
1/2 pound carrots, trimmed, peeled, and cut into 1/4-inch-thick slices
1/4 cup orange juice

1. In a large nonstick skillet, heat oil over medium heat. Add onion, garlic, rosemary, orange zest, and salt, and cook, stirring frequently, until onion is lightly browned and very soft, about 8 minutes.

2. Meanwhile, remove feathery fronds from fennel and save for soup or seasoning other dishes. Cut stalks from bulb and thinly slice stalks. Cut bulb in half and remove core. Cut bulb into 1/2-inch-thick wedges.

3. Add fennel, carrots, and orange juice to skillet, stirring to combine. Bring to a boil. Reduce heat, and cover skillet tightly and simmer until carrots and fennel are tender, 15 to 20 minutes.

Make-Ahead Tip: Stewed fennel can be prepared up to 2 days ahead and refrigerated. Rewarm it in a skillet or microwave oven.

Udon Noodles with Tofu and Fresh Ginger
This is one of those non-animal-derived-protein-rich dishes that I like to have in the refrigerator for an instant meal or snack, although it’s delicious right out of the skillet, too. Refrigerated, it keeps well for a couple of days. The thickish Udon noodles are made from wheat flour, and are popular in Japanese cuisine, often appearing in soups. The noodles contain some protein and a little fiber, but lots of carbohydrate so keep the portion size small. There is a variety of pre-baked flavored tofus available in the refrigerated section of the produce department in supermarkets . . . sample to see which one you like best. This dish is also a great vehicle for all kinds of vegetables. I frequently add diced leftover cooked broccoli, or frozen peas or corn kernels.

Makes 4 servings
Prep: 15 minutes. Cook: 15 minutes.

8 ounces udon noodles
2 tablespoons light olive oil
2 to 3 teaspoons chopped fresh ginger
2 to 3 cloves garlic, finely chopped
2 small red and/or yellow and/or orange sweet peppers, cored, seeded, and cut into small dice
8 ounces baked teriyaki or other flavored tofu, cut into small dice
4 scallions, trimmed and chopped
2 tablespoons soy sauce
2 tablespoons rice vinegar
1 teaspoon dark roasted sesame oil
1/4 teaspoon ground black pepper
1/4 teaspoon crushed red pepper flakes, or to taste

1. In a pot of boiling water, cook the noodles according to package directions. Drain in a colander and rinse with cold water, and let drain.

2. Meanwhile, in a large skillet over medium heat, heat the oil. And the ginger and garlic and stir-fry until just fragrant, about 30 seconds. And the diced peppers and stir-fry until slightly softened, about 2 minutes. Add the tofu and stir-fry until heated through, about another 2 minutes.

3. Stir the noodles, scallion, soy sauce, and vinegar into the peppers in the skillet. Cook, stirring, until the mixture is heated through, 2 to 3 minutes. Stir in the sesame oil, and back and red peppers. Taste, and adjust the seasonings to suit your own taste. Serve warm, at room temperature, or chilled.