Tofu

She may be a world-class diver, but Kimiko Hirai Soldati, 30, has the same diet goal as the rest of us: She wants to look good in a swimsuit. She eats 40 percent protein, 40 percent carbs and the rest fat, spread out over five small meals a day. Eating frequently "keeps you satisfied, so you're not starving and overeating," Soldati says. She freezes peeled fruit so she can always whip up a drink.

Chef Nadine Barner, who kept Gwyneth Paltrow looking fab with a macrobiotic regimen (a diet of mostly grains and vegetables), has served these tasty morsels at private parties hosted by the actress. Brain-boosting omega-3 fatty acids from the walnuts makes this a smart starter. The calcium and protein combo found in tofu works to bolster bone density (no wonder Paltrow stands so tall in Hollywood), and the mushrooms' potassium helps protect against high blood pressure.

If you're looking for a way to get soy-good-for-you tofu into your diet, call off the search. This cabbage-based blend busts the myth that tofu is tasteless. Our secret weapon: rich (but not fattening) peanut-yogurt dressing.

Sunday dinner. From Golden Door in Escondido, California. Executive chef Michael Stroot loves this stir-fry because it's a showcase for his garden-fresh herbs and produce. And cooking the dish makes the kitchen smell fantastic. Serve it over fiber-rich brown rice.

Sunday-night dessert. From Golden Door in Escondido, California. Talk about sweet justice: You can eat "cream" with our spa meal plan. This dessert drives its silky texture from tofu and its tangy flavor from orange zest, plus it's loaded with beta-carotene from the squash. Look for squash without green streaks — they're the sweetest.

Bottled red-curry paste heats up this flavorful, vegetable-rich Thai-style curry.

Extremely subtle and very delicate, this special dish, called Buddha's Delight because it's completely vegetarian, is all about texture. The biggest challenge in making it is finding the right ingredients, but the reward is worth the effort. Prepared with fresh vegetables, this recipe is sublime. If you can't find them fresh, don't be tempted to use canned (frozen bamboo shoots and ginkgo nuts are acceptable, however). Traditional Buddha's Delight doesn't call for garlic, but we find it makes all the difference. The recipe also serves 4 as a fabulous vegetarian main course.

Cut the green beans and bell pepper while the tofu marinates.

This authentic soup is essentially an ancient doctor's curative that combines the healing magic of chicken broth, the circulation-enhancing qualities of tree fungus and lily buds, and the antiseptic properties of vinegar. The heat isn't from chiles — it's actually from freshly ground white pepper. Bruce Cost prefers the flavor of Pearl River Bridge Golden Superior brand soy sauce for this dish and for the Sticky Rice with Chinese Sausage and Dried Scallops .

This pan-Asian tofu gets brilliant color and lively flavor from an easy cilantro pesto. To make this dish vegetarian, you can simply replace the fish sauce with soy sauce.

Packed with sea vegetables such as arame and kombu (both loaded with beneficial minerals), this recipe from Alexandra Jamieson, vegan chef and girlfriend of Super Size Me's Morgan Spurlock, is as good for you as it gets. Adding the miso after the stew is cooked ensures the preservation of its healthful microorganisms.

Japanese connoisseurs of the noodle hold soba, made primarily of buckwheat flour, in particularly high regard. Here the nutty taste of the soba noodles is set off by a restorative broth in which miso is a savory option. Can be prepared in 45 minutes or less.

Can be prepared in 45 minutes or less.

This looks and tastes like egg salad, even though it's made with tofu. Active time: 15 min Start to finish: 20 min

Healthy eating was always a priority in my mother's kitchen, and this colorful, delicious dish continues to be a staple at our Thanksgiving and Christmas tables. Using dried bread crumbs will create a crispy topping, while fresh bread crumbs produce a more tender result. Active time: 1 hr Start to finish: 1 1/2 hr

This recipe can be prepared in 45 minutes or less. Contrary to what their name suggests, the color of "red" lentils is actually closer to orange. You can also use brown lentils, but the results will be different. Red lentils fall apart as they cook, creating a creamier base, whereas brown ones hold their shape (and take a little longer to cook).

Pressing excess moisture out of your tofu will increase its firmness and its ability to absorb the flavors of the marinade.

This recipe can be prepared in 45 minutes or less.