Dietitian’s tip: Figs — a sweet fruit with soft flesh and tiny edible seeds — are a good source of iron, calcium and phosphorus. Dried figs are a good source of fiber. You can eat figs raw, with or without their peel, or use them in baked goods.

Dietitian’s tip: Fennel has a subtle licorice flavor that makes it a pleasing addition to this salad. Shop for crisp, white bulbs with bright green tops. Strip away outer leaves that are tough or browned.

Dietitian’s tip: Four classic soy foods — tofu, soy milk, miso and soy sauce — flavor this creamy dressing. A perfect complement to the avocado in this salad, the dressing is equally delicious on sliced tomatoes or grilled salmon.

Dietitian’s tip: To speed up the assembly of the salad, you can use already-segmented oranges and grapefruit. This salad is a good source of potassium, folate, and vitamins A and C.

Dietitian’s tip: Pineapple contains an enzyme called bromelain that breaks down protein in milk, meat and gelatin. This makes fresh pineapple perfect for marinating meats but makes salads containing sour cream or cottage cheese watery. Canned or cooked pineapple can be used, however, because it’s heated and the enzyme is destroyed.

Dietitian’s tip: Rice vinegar is a clean-tasting, brisk condiment favored in Asian kitchens. White wine vinegar reflects the characteristics of white wine and is thought to have more “bite.” Use either type of vinegar in the dressing for this dilled pasta salad.

Dietitian’s tip: Not your typical bean salad, this bright side dish made with fresh soybeans (edamame) is loaded with texture and flavor. Perfect for a picnic or barbecue, it’s easy to make ahead.

Dietitian’s tip: Here is a great make-ahead salad, as the vegetables can be cooked and the dressing prepared up to a day in advance. This flavorful salad may be served at room temperature or chilled. Assemble just before serving.

Dietitian’s tip: Although spinach is a good source of iron and calcium, the oxalic acid in this vegetable prevents their absorption. Vitamin C can help reverse this. Eating this salad along with vitamin C-containing juice or fruit, such as oranges, can help improve absorption.

Dietitian’s tip: The mix of gourmet salad greens called mesclun may include oakleaf lettuce, arugula (rocket), frisee, mizuna, mache, radicchio and sorrel. Here, it’s brightened with the red flesh of blood oranges.