Foreveryonewhowantstoeatfoodsthatnourishthebodyanddelightthetastebuds

CONTENTS

ForewordPreface

1EATYOURWAYTOAHEALTHIERBODY

2MEETTHEESSENTIAL133BREAKFAST4LUNCH5SOUPSANDSTARTERS6DINNER7SIDES8SNACKSANDDESSERTSMakeEveryDaySuperHealthyAcknowledgmentsIndex

FOREWORD

Prevention isrootedintheideathatwhatyoueatisacornerstoneofgood health. Ever since 1950,when J. I.Rodale published the veryfirst issue of Prevention, the magazine was ahead of its time inexploringandespousingtheideathateatingtherightfoodwaskeytolivingalongandhealthylife…andthateatingthewrongfoodwouldleadtoweightgainandillness.

The idea was pioneering and powerful at the same time, and anaturalprogressionofthoughtforamanwhomovedhimselfandhiswife,Anna, fromNewYorkCity toPennsylvania,boughta63-acrefarm, and launchedOrganic Farming and Gardening magazine. InPrevention’s first decade of publication, the magazine took a standagainst hot dogs and buns as one of the most unhealthy Americanstaples around, strenuously objected to chemical additives in foods,andencouragedpeopletotakenaturalsupplementsandherbs.

Fast forward more than 60 years, and such ideas are now wellaccepted and applauded. It’s gratifying and inspiring to everyone atPreventiontodaytoknowhowprogressiveourfounderwas—andtheRodalefamilycontinuestobe—andtoseehowmanypeoplearoundtheworld are both advocating for healthier food and eating them intheirdailylives.

That’s the spirit in which this cookbook was born—to make iteasyforyouandyourfamilytopreparegood-for-youmealsthatwillhelp you live longer and more healthfully. Along with nutritiousingredients,aheartyhelpingofpassionwentintoeverydish.Healthyfoodisthemostdeliciousfoodpossible,westronglybelieve—andthescrumptiousrecipesonthesepagesprovethat.

So,withoutwaitingamomentlonger,weencourageyoutodigin!

DianeSalvatore

EditorinChiefPrevention

Prevention.com

PREFACE

Theworld is chock-full of cookbooks of every variety—vegetarian,meat-based, Italian, Asian, gluten-free, heart-healthy, quick& easy,slow-cooking, chocolate only—and the list goes on. With all theseoptionstochoosefrom,doyoureallyneedonemore?Theanswerisyes,becausethecookbookyouareholdinginyourhandsisunlikeanyother.Sure, it’sjam-packedwithdeliciousrecipes.Fliptoanyphotohere and just observe the pleasure that floods your brain as youimagine the tastes and aromasof eachdish.But this bookgoes onestepfurther.

We’ve been bold enough to call it 101 Recipes You Can’t LiveWithout, andhere’swhy.Webeganby selectingabaker’sdozenofcrucial nutrients, from magnesium to vitamin D, that you literallycan’tlivewithout.Magnesium,forexample,helpsregulateyourheartrhythm,keepsyourdigestivetracthumming,bringsonmoreblissfulsleep,helpsyousidestepdiabetes,derailsmajorheadaches,andmuchmore. But how many people consider magnesium when designingrecipes?We did.We found the foods that offer the most, then putthemtogetherintorecipesthatarenotonlygoodforyou,butpackedwith flavor, too. And we did the same for all of our essential 13nutrients.

Betteryet,whenyougetyouressential13 fromfoodrather thansupplements,theycomepackagedwithhundredsofothernutrients—including still more vitamins, minerals, fiber, antioxidants, andcompounds that stimulate your body’s detoxification enzymes. Inother words, you’re getting benefits that stretch way beyond theprotectionofevenourpowerhouse13.Andforgetanypreconceivednotions you may have about “healthy” foods not tasting good—oryummydishesnecessarilybeingsinful.Theserecipeswouldstandon

their own, even if they weren’t designed to maximize health.Independent taste-testing confirmed it.Now that’s a book you can’tlivewithout!

LoriPowellFoodDirectorPrevention

AnneUnderwoodNutritionDirector

Prevention

Read enough nutrition news and you’re guaranteed to comeacrossplentyofcontroversy. Ishigh-fructosecornsyrupreallyworse thansugar?Wouldweallbebetteroffonagluten-freediet?Areeggs safe for peopleworriedabout their cholesterollevel? It’seasy to findexpertopinionsoneithersideof issueslike these, but there is one thing themajority of nutrition prosagreeon:It’shealthiertogetyournutrientsfromfoodthanfromsupplements.

1EATYOURWAYTOAHEALTHIERBODY

WHILE THERE’S NO HARM IN TAKING AMULTIVITAMIN, there’snoevidence that itdoesyoumuchgoodeither.Inastudyofmorethan180,000menandwomen,UniversityofHawaii researchers found thatmultivitaminusersdidnot live longerorhavelowerratesofcancerorheartdiseasethanpeoplewhodidn’ttakeapill.

What’snotindoubtisthehealingpowerofnutrientsinfood.Still,you often hear that you should take a multivitamin as a “backup.”With the recipes in this book, youwon’t need one. These deliciousdishesshowyouhowtogeteverythingyouneedforahealthybodyfromyourplate.

INCHAPTER 2, you’ll read about the Essential 13—the nutrientsthat researchhas shownhave the strongestdisease-fightingpotentialagainstbothchronicillnesses,suchasheartdiseaseanddiabetes,andeverydayconcerns.For instance,calciumhelpslowerbloodpressureand fight belly fat. When you eat a diet rich in vitamin C, you’rereducing the kind of inflammation that can cause heart disease andpreventing wrinkles. Fiber protects against diabetes and keeps youfuller longer, so itmakes losingweighteasier.And that’s justa fewexamples.

Buthowdoyoumakesureyou’regettingenoughofthecalcium,vitamin C, fiber, and other nutrients you need? That’s where therecipescomein.WorkingintheleadingsourcesoftheEssential13isa snap. In fact, every one of the 101 easy-to-prepare dishes in thisbooksuppliesaheftydoseofoneormoreofthe13keynutrients—atleast one-quarter of your daily needs for nutrients where arecommendedintakehasbeenestablished.Youcanresteasyknowingthat every bite you put into yourmouth—from hearty breakfasts tomouthwatering desserts—is maximizing your health and satisfyingyour appetite. Case in point: Just one serving of Roast PorkTenderloinwithEdamameSuccotashgivesyou:

123percentofyourdailyvitaminC

78percentofyourdailyfolate

36percentofyourdailypotassium

28percentofyourdailyfiber

27percentofyourdailymagnesium

Andtheweek’sworthofmenusshowsyoujusthoweasyitistomixandmatchtheserecipestomeetyournutritionalneeds.

FOODVERSUSPILLSIt’stheintricateblendofnutrientsinfoodsthatmakesthemsuperiortosupplements.Ofcourse,whenyousitdowntoamealthatcontainsseveraldifferentfoods,you’regettingavarietyofnutrients.Butevenasinglefoodcansupplyamultitudeofbenefitsthatwouldbehardtogetinapill.Takebroccoli,forinstance.It’sarichsourceofvitaminC, vitamin K, carotenoids, and folate, and it also supplies smallamounts of fiber, potassium, iron, andvitaminE. It even contains apowerful cancer-fightingcompoundcalled sulforaphane.Thenaturalcombinationofnutrientsinfoodsworkssynergistically—thatis,theycomplement each other, helping with digestion and absorption, andgivingyourbodythegreatestpossiblehealthadvantage.

“Thewholeistrulygreaterthanthesumofitsparts,”saysBarbaraShukitt-Hale, PhD, a USDA researcher at the Human NutritionResearch Center on Aging at Tufts University in Boston. “We’reseeingthat ifyoustart to takefoodapart, the individualcomponentsaren’taseffectiveasthewholefood.Forinstance,inthelabwemightdiscover that component A has one function, component B doessomethingelse,andcomponentCdoesyetanotherthing.Butwhenallthree work together, you get a greater health gain than you wouldfromanyonecomponentworkinginisolation.”

Single nutrients alone are not just less beneficial, they mayactuallybeharmful, especiallyathighdoses. In somestudieswhereresearchers have tried to separate specific nutrients from foods, theresultsweredisturbing.After researchshowed thatadiet rich in theantioxidantbeta-carotene—theyellow-orangepigmentfoundinfoodslikecarrots,wintersquash,andcantaloupe—mightreducetheriskofcancer, scientists at theFredHutchinsonCancerResearchCenter inSeattle tested the effects of beta-carotene in supplement form. Itturnedoutthatpeopletakingthepillshada28percentincreasedrisk

oflungcancerand26percentincreasedriskofcardiovasculardisease.To make matters worse, the isolated form of beta-carotene used insupplements significantly lowers the concentration of lycopene—another powerful antioxidant—in the blood.At theNationalCancerInstitute, studies of yet another protective antioxidant led to similarconclusions:HighdosesofvitaminEsupplementsnotonlyincreasedthe riskofprostate cancer, but alsoupped the chanceofdeath fromanycause.

And, surprisingly, in the same way that some people think thatoptingforthelargeorderoffriesisnoproblemaslongastheywashitdownwith a diet soda, taking amulti cangiveyou a false senseofsecurityandleadyoutoengageinunhealthyhabits.The(faulty)logicisthatthemulti“covers”you,soyoucanskipaworkoutornotworryaboutgettingenoughfruitsandvegetablesinyourdiet.ArecentstudyinthejournalAddictiondemonstratedthatsmokerswhotookvitaminsactuallysmokedmoreandfeltlessvulnerabletodisease.

TURNYOURHEALTHAROUNDIN13STEPSIfyouwant to feelbetter, loseweight, and stayhealthy foryears tocome,youcan’trelyonpills.Youneedtoknowhowtoeatsmarter.Webasedourrecipeson13tried-and-trueprinciplesofhealthyeating.There are no crazy gimmicks, like skipping fruit in themorning, orsenseless restrictions like banning carbs after 3 p.m. The principlesbelowbreakdownhealthyeating intosimple,manageable steps,butthe heart of this book comes down to just one thing: choosingnutrient-richwholefoodsasoftenaspossible.Sinceyou’reboundtoencounter obstacles along the way (hello, late nights at the office),we’vealsoputtogethertipsandfixesforthemostcommoneat-rightroadblocks.After thatcomes thebestpart:101crave-worthyrecipesthatyoucanenjoyandsharewithfamilyandfriendsforlife.

1. GO BACK TO BASICS. Ending your dependence on processedfoods,even“healthy”oneslikegranolabars,makesroominyourdietforthesuperfoodsyourbodyneeds.That’swhywebasedourrecipes on foods in their natural form—fresh produce, wholegrains,grass-fedbeef,andwild-caughtseafood.Tolimitexposureto pesticides, choose organic producewhen possible, especiallywhen you’ll be eating the skin. So make organic grapes andtomatoesahigherprioritythanorganicbananasandavocados.

2. EAT THE RAINBOW. Filling at least half of your plate with avarietyofcolorfulvegetablesand fruits is aneasyway tomakesure you’re getting more of the nutrients you need. There’snothingwrongwith gorgeous green broccoli, kale, and spinach,butdon’tforgettogofororangehues(butternutsquash,carrots),blues and purples (cabbage, beets, berries), and reds (tomatoes,bell peppers) in order to cover all your nutritional bases. FruitsandveggiesarethebestsourcesofmanyoftheEssential13.

Andasyou’llsee,mostof therecipesfeaturingproducecall

for more than one kind, guaranteeing that every bite packs aspectrumofnutrients.

3. REDEFINE “HEALTHY.” Food that tastes bland, leaves youunsatisfied, or makes it impossible to go to (or host) a dinnerpartywith friends isn’twhat this approach is about.The key tosticking to this newway of eating is knowing that food can behealthy,delicious,andfunallatonce.Inthatspirit,we’vecreatedthese recipes with the goal that you’ll share them at parties,picnics,andgatheringsofallkinds.

4. MAKEEVERYBITECOUNT.Dessertshould taste indulgent.Butifonelusciousservingofcheesecake(liketheCardamomYogurtCheesecake with Caramelized Plums) also provides a majorcalcium boost, that’s even better.With a little forethought, youcan turn just about everymeal and snack intoanopportunity tomaximizeyourdailynutrients.Thestarnutrientsarecalledoutinevery recipe, so you know just how much good stuff you’regettinginasingleserving.

5. PUMPUPTHEVOLUME.Studieshaveproventimeandagainthatfueling up on nutritious foods makes it easier to control yourweight.Ourdisheswon’tleaveyoufeelingdeprivedbecausethehigh water content of grains, beans, and just about everyvegetable and fruit you can think of translates to filling portionsizes and low calorie counts. A study in the Journal of theAmerican Dietetic Association spells it out: Reducing yourcalorie intakewithoutdecreasing theactualvolumeof foodyoueat isasavvyway todroppoundswithout feelinghungry.Nexttimeyouconsiderblowing540caloriesonafast-foodburger,justpicturewhat you could be eating instead: a heartyTuscanKaleSalad with Almonds and Parmesan, a 5-ounce roasted chickenbreast, and a Dark ChocolateWalnut Brownie, all for just 511calories.Nocontest.

6. SIPSMARTER.AccordingtoastudyintheAmericanJournalofClinicalNutrition,Americans consume21percentof their dailycalories in liquid form. That’s 420, or about ameal’s worth, ifyou eat 2,000 calories per day. To add more bad news, mostcaloricbeveragesare lowinnutrientsandaren’tassatisfyingassomething you can chew. Sowhat should you drink?Coffee orteawithasplashofmilkisfine,andseltzermixedwithfreshfruitjuiceisflavorfulyetverylowincalories.Low-fatmilkisagoodsource of protein, calcium, vitamin D, and potassium. Alcoholisn’t off-limits, but stick to a 5-ounce glass ofwine (about 120calories)ora12-ouncelightbeer(about100calories).Ofcourse,the ultimate beverage is water—for zero calories, it keeps youhydratedsoyouhavemoreenergyandexperiencefewercravings.

7. BESELECTIVEABOUT FAT. It’s not all created equal, and thebest typeswardoffdisease.Monounsaturatedfats likeoliveandcanola oil, and polyunsaturated fats like safflower oil can helpimprovecholesterollevels,controlbloodsugar,andpreventtype2 diabetes. Omega-3 fatty acids—found in salmon, walnuts,flaxseeds, and canola oil—may decrease the risk of coronaryartery disease. Omega-3s have been shown to offer so manyhealthadvantagesthatwenamedthemoneofourEssential13.

In addition to the health benefits these fats supply on theirown,researchershaveproventhatfatisessentialtotheabsorptionof other nutrients. A study at Iowa State University foundsignificantly lower levels of beta-carotene and lycopene in theblood of men and women after eating a salad with carrots,tomatoes, and fat-free dressing than after eating the same saladwith full-fat dressing. This means there’s no reason to cut outhealthyfatsaslongasyoukeepportionsincheck(1tablespoonisanidealserving,someasureit).

8. PLANNOWTOSUCCEEDLATER. Jotdownyourmenu for theweek.Get thegroceryshoppingdone.Andifyoureallywant to

ace this step, wash your produce as soon as you bring it homefromthemarket.Thisway,you’llhavenothing left todo in themiddleofabusyweekbutopenthisbookandgetcooking.Andyou won’t be caught off guard with nothing but an emptyrefrigerator and a drawer full of take-out menus. Ever wonderwhattheheckpeoplearetalkingaboutwhentheysaycookingisrelaxing and meditative?With all of the mental effort finishedaheadoftime,you’reabouttofindout.

9. BYOL(BRINGYOUROWNLUNCH).Speakingofplanningahead,brownbaggingmight just be oneof the best eat-right strategiesthere is.Again, itcomesdown to thenumbers:ASierraTurkeyonFocacciawithAsiagoCheesefromPaneraBreadsetsyouback920caloriesand49gramsoffat,whilehomemadeMediterraneanEdamame Patties in Whole Wheat Pita with Tahini Sauceprovidesmorethan25percentofyourdailydoseoffiber,folate,magnesium, iron, and vitamin C for just 366 calories and 12gramsoffat.Thelessonhereis thatbakerybread,fattyspreads,and supersize portions of meat and cheese can turn restaurantsandwiches into calorie bombs that are less nutritious than thelunch you make yourself with natural, high-quality ingredients.JustturntoChapter4forplentyofmiddaymealinspiration.

10. MAXIMIZEFLAVOR.Ifitdoesn’ttastegood,you’renotgoingtoeat it, nomatter how healthy itmay be. Enjoying the food youcook and eat is an essential part of staying fit for life. In theserecipes, you’ll find fresh herbs, as well as dried; an array ofspices; and low-or no-calorie add-ons like citrus juice and zestandflavorfulvinegars.Ahandfulofbasilordashofbalsamiccanpunchuphealthyfoodsandincrease thenutrientvalue.DidyouknowthatparsleyprovidespotassiumandvitaminsAandC?Orthat cinnamon contains antioxidants that may improve hearthealth?Withsomanyflavorfulwaystodressupyourdishes,youcanletyourcreativitysoarandnevergetbored.

11. SQUEEZE OUT SUGAR. If weight control has been an uphillbattle,startpayingattentiontosugarinyourdiet.TheAmericanHeart Association determined that Americans consume 355calories worth of the sweet stuff each day on average, mostlyfrom foods like soda and candy that contribute little or nonutritional value. Feeding those sugar cravings leads to weightgain, increasing your risk for type 2 diabetes and heart disease.Readyforsomegoodnews?Theserecipesmakeitacinchtocutoutaddedcalories fromsugarbyhelpingyou filluponnatural,unprocessed dishes (including desserts) that leave you satisfiedand able to avoid the office vending machine for a 3 p.m.“energy”boost.

12. SWITCH THINGS UP. Sure, potatoes are a stellar source ofpotassium, but if you only rely on one particular food for yourdaily dose day in and day out, youmight be cheating yourselfnutritionally.That’swhywehighlightedmultiplesourcesforeachof theEssential13nutrients—andmanyof thosefoodssupplyahefty chunk ofmore than one of them. Salmon, for instance, isrichinomega-3sandvitaminD.Beetscontainnotonlymorethan25percentofyourdailypotassiumneedsin2cups,butalsoheart-healthy anthocyanins, 30 percent of your daily fiber, and awhopping74percentofyourdailyfolate.

13. SNACK SMARTER. It’s 2 hours until lunchtime and you’restarving,despitethebowlofcerealyouwolfeddownonyourwayout the door this morning. What to do? Eating between mealsisn’toff-limits,aslongasyouchoosewisely.Abagoftrailmixfrom the vending machine, for example, could be the calorieequivalent of an entire meal (those little bags may containanywhere from two to four servings).But the right snacks, liketheonesin“5SnacksYouCan’tLiveWithout”(below),giveyoutheperfectopportunity toboostyournutrient intakefor theday,while providing the energy you need to coast through a crazy

morning.Weknowyoucan’talwayspreparea full recipewhenyouneedaquickbiteonthego.Thisbookismeanttogiveyouthetoolsyouneedtoeatforoptimalhealth(nopillsrequired)andtheflexibilityyouneedtokeepitupforlife.

5SnacksYouCan’tLiveWithout

The right in-between-meal nibbles can go a long way towardhelping youmeet your nutritional needs. Try these fast healthyoptions.

SMART SNACK: 1 slice low-fat Swiss cheese and an appleNUTRITIONAL PAYOFF: 27 percent of your daily calcium, 16percent of your daily fiber SMART SNACK: 1 cup slicedstrawberriesand1cuplow-fatplainGreekyogurtNUTRITIONALPAYOFF:163percentofyourdailyvitaminC,25percentofyourdailycalcium,12percentofyourdailyfiberSMARTSNACK:1medium pear and 1 tablespoon almond butter NUTRITIONALPAYOFF:28percentofyourdailyfiberSMARTSNACK:½cupsalmon from a pouch mixed with 2 teaspoons mayo and ½teaspoonDijonmustardwith¼wholewheatpitaNUTRITIONALPAYOFF:72percentofyourdailyomega-3sSMARTSNACK:½cupblackbeansmixedwith1tablespoonsalsaona6-inchcorntortillaNUTRITIONALPAYOFF:32percentofyourdaily folate,32percentofyourdailyfiber

THENO-EXCUSESGUIDETOYOURBIGGESTHEALTHY-EATINGOBSTACLESEvenwithasolidsetofguidelines to follow,barriers toeatingrightabound (we’re talking about you, coworker, who inaugurated“doughnut Wednesdays”). To combat these sneaky saboteurs, wecameupwitheasysolutionsandfastfixesforthethingsmostlikelytoderailyourbesteatingintentions.

EAT-RIGHTOBSTACLE:It’sboring.

HEALTHYSOLUTION: Before you drizzle lemon juice and olive oilover yet another batch of steamed broccoli, remember that eating avariety of healthy foods is the easiest and tastiestway tomaximizeyour nutrition—and this book gives you plenty of creative options.Plantomakeatleastonenewrecipeaweekandpurchaseanew-to-youfruitorveggieeverytimeyouhittheproducesection.Good-bye,boredom.

EAT-RIGHTOBSTACLE:Ittakestoomuchtime.

HEALTHY SOLUTION: Do not, we repeat, do not make everymealfrom scratch. Cook a double batch of the Black Bean-Turkey Chiliwith Butternut Squash on Sunday and eat it again on Wednesday.Transform tonight’s Grilled Steak au Poivre into tomorrow’s steaksandwich.Comeupwithapersonalfail-safemealthatyoucouldcookinyoursleep,andalwayskeepthenecessaryingredientsonhandforthosedayswhenyoureallydon’thavetimetoshopfororcookoneofthe recipes in this book. For example, you can turn frozen shrimp,jarredmarinara sauce,wholewheat spaghetti, and red-pepper flakesinto Shrimp FraDiavolo (that’s Italian for “spicy shrimp pasta”) inabout 20 minutes. Remember, too, that although we’ve categorized

dishesbymealtype,there’snothingtosayyoucan’thavebreakfastorlunchfordinner.SweetCornFrittatamakesadeliciousdinnerthat’sready in25minutes.OrpairaHamandWhiteCheddarPaniniwithMangoChutneywithagreensalad.

EAT-RIGHTOBSTACLE:Healthyfoodsareunfamiliar.

HEALTHYSOLUTION:Trustus,you’renottheonlyonewhodoesn’tknow how to pronounce quinoa (it’s “KEEN-wah,” by the way).Thinkofitthisway:Makingtheserecipesisbothhelpingyourbodynutritionallyandsharpeningyourmind.Studiesshowthat learninganew skill or veering from your normal routine builds new neuralconnections,keeping thebrainactiveandstimulated.Navigating thebulk bins at your local health food store and experimenting in thekitchencertainlycount!

EAT-RIGHTOBSTACLE:It’sexpensive.

HEALTHYSOLUTION:We’renotgoingtopretendthatorganicapplescost less than your run-of-the-mill Granny Smiths, but we do havesimplestrategiestokeepyourwalletashealthyasyourbody.Whenitcomes to produce, the stuff in season costs less. Skip blueberries inJanuary(or tryfrozen),andgetyouranthocyaninsfromredcabbageinstead.Buygrains, legumes, and nuts in bulk.They lack the fancypackaging that drives up the cost, and you can try a variety of newfoods without committing to a large quantity. (Millet’s not foreveryone, right?) That said, eating natural, unprocessed foods canactually save you money. Premade meals and snacks are pricey,thanks to marketing, advertising, and manufacturing costs, andfrequentdiningoutwon’tsaveyoucashunlessyoustickexclusivelytothedollarmenu—notthehealthiestormostflavorfulstrategy.

EAT-RIGHT OBSTACLE: My family and friends want what theywant.

HEALTHY SOLUTION: This is one reasonwhywe created nutrient-packed,lighterversionsoffavoritefoods,suchasStuffedShellswithPeas and Mint, Swiss Chard, Eggplant, and Mushroom Lasagna,Baked Chicken Parmesan with Homemade Tomato Sauce, DarkChocolate Pudding with Whipped Ricotta, and Dark ChocolateWalnut Brownie. Whether your crew is health-conscious or not,they’ll love dishes like these because they don’t sacrifice flavor fornutrition. If you’re going out to dinner, check out the restaurant’smenuonline,zeroinonthehealthyoptions,anddecideaheadoftimewhat you’ll order. Then have a healthy snack about an hour or sobeforehandsoyouaren’travenouswhenyouarrive.

EAT-RIGHTOBSTACLE:Temptation.It’severywhere.

HEALTHYSOLUTION:No,youcan’tbandoughnutsandcandydishesfrom the office, drive 10 miles out of the way to avoid passing asingle drive-thru, or skip your sister’s birthday dinner because therewillbecake.But,ifyou’drathernotsuccumbtotreatsateveryturn,youneedviable alternatives. It doesn’t takemuchplanning tomakesureyoualwayshaveyogurtintheofficefridgeandabananaorabagofalmondsinyourcar.Asforthatbirthdaycake,haveapieceifit’shomemadeandabsolutelyamazing.Ifnot,sayyou’restuffedandsipsometeainstead.You’llrarelyregretfoodyoudidn’teat.

SETYOURSELFUPFORSUCCESS:

StockingaHealthyKitchen

Choosingfresh,naturalingredientsisparamountforeatingright.Butwhat happens next—you know, the actual cooking—can make orbreakyournutritiongoals.Toensuresuccess,we’vecompiledalistofthemost important toolsandpantrystaples thatwillmakepreptimeeasierandevenhelpyouputtogetherhealthymealsonthefly.

PANTRYSTAPLES

1. OLIVEOILGreatforbothsautéingandmakingsaladdressing.

2. CANNEDBEANSLoadedwithnutrientsandfillingfiber,theycanstandinformeatinpastas,soups,graindishes,andsalads.Rinsebeforeusingtoremovesomeofthesodium.

3. CANNED NO-SALT-ADDED TOMATOES The quickest route tohomemade marinara sauce or a 30-minute weeknight pasta,they’realsopackedwithlycopene,apowerfulantioxidant.

4. WHOLE WHEAT PASTA Add a vegetable and a protein, anddinnerisdone.

5. FROZEN STEAM-IN-THE-BAG VEGETABLES As nutritious asfresh, but a hero on busy nights when all you have time for ishittingafewbuttonsonthemicrowave.

6. FROZENBERRIESFullofvitaminsandantioxidants,butoh-so-pricey for much of the year, fresh berries can be a luxury.Fortunately, the frozen ones are affordable anytime and perfectforsmoothiesorstirringintoyourmorningyogurtoroatmeal.

7. TOASTED NUTS The recipe for success here is buy in bulk to

savemoney.Toastabigbatch.Storeinthefreezer.Everyrecipecallingforthesenutritiousnibblesjustgotaloteasier.

8. FRESHSPICESWhen it comes to getting themost flavor fromground spices like cumin, cinnamon, and chili powder, toss anythat have been hanging around longer than a year. To avoidwaste,buyinsmallquantitiesandusethemoften.

9. WHOLEGRAINSTheultimatestock-upstaple.Packyourpantrywith airtight containers ormason jars full of grains likequinoa,brown rice, barley, steel-cut oats, and bulgur and you’ll alwayshaveahealthysidedishreadytogo.

10. LOW-SODIUMSOYSAUCEEssential formanyAsian recipes, italso adds flavor dimension tomarinades, soups, cooked greens,andsimplesteamedvegetables.Justremembertouselesssalt(orskipit)sinceyou’llgettheseasoningfromthesoy.

TOOLS

1. MICROPLANEGRATER It’sperfect formakingcitruszest that’sfineenough(notchewy)toaddtoquickbreads,saladdressings,andsoups.

2. SALAD SPINNER Washing and drying greens just went fromarduoustoeasy.

3. HANDHELDCITRUS JUICER This is the fastest, easiest way tojuiceoneortwolemonsorlimesforaquickburstofflavor.

4. NONSTICKSKILLETManynewmodelsarefreeofTeflon(whichmay be toxic when heated to high temperatures) and makecookingwithlessoilano-hasslejob.

5. PEPPER MILL Adding freshly ground black pepper to yourhealthy dishes really does up the flavor compared to thepregroundstuff.You’llnevergoback.

6. FRESHHERBKEEPER These clever gadgets keep pricey herbsfresh longer. Add herbs to marinades, omelets, salads,sandwiches,soups,andsteamedgrainsforlow-calorieflavorandanutritionboost.

7. SMALL LEAKPROOF JARS Shake up your own house-madevinaigretteinseconds.Nowhiskingrequired.

8. FISH SPATULA Hate it when your perfectly cooked fish fallsapartwhenyouturnit?Thistoolislongenoughtomakeflippingdelicatefilletsacinch.

9. CAST-IRONSKILLETThese inexpensivepansgofromstove topto oven with no worries and only get better with years of use.Cast-ironisidealforsearingmeatorbrowningvegetables,yetthesurfaceactslikeanonstickpan,soyoucancookwithlessoil.

10. FOODPROCESSORDecadesago, thisappliancewascelebratedfor letting you make homemade mayonnaise with ease. Today,it’s the perfect tool for healthy eats like pesto, hummus, pureedvegetablesoupsandsauces,andevenyogurtcheesecake.

2MEETTHEESSENTIAL13

THERE ARE 16 MINERALS, 13 VITAMINS, ANDCOUNTLESSOTHERCOMPOUNDSinfoodthatarerequiredtokeepourbodiesfunctioningnormally.Yetinthisbook,we’vedecidedto focus on just 13 nutrients.Why? Because they actually domorethancoveryourbasicneeds—theymaximizeyourhealth.Studyafterstudyshowsthattheyhelpdoeverythingfromfightfatiguetocontrolyour weight to help prevent serious illnesses like heart disease anddiabetes.Manyof themarealsonutrients thatpeoplehavedifficultyworkingintotheirdiets.

ShrimpandAsparagusStir-FrywithRiceNoodleshascarotenoids,folate,iron,andvitaminC.

INTHISCHAPTER,wepresenttheevidenceforjusthowpowerfulthesenutrientsareandtellyouhowmuchyoushouldaimtoconsumeeach day.We based our daily doses on theDailyValues (DV), therecommendedintakesetbytheFDAforuseonfoodlabels.They’reexpressedaspercentages.Forinstance,aglanceatthecalciumsectiononthelabelofacartonoffat-freemilkshowsyouthat1cupsupplies31percentoftheDV.Whatthelabeldoesn’tlist(andthisbookdoes)is the total DV, in this case 1,000 milligrams. We chose the DVsinsteadoftheothersetofdietaryrecommendations,calledtheDietaryReferenceIntakes,becausethey’refamiliartomostpeopleandthey’redesignedtomeettheneedsofallhealthypeopleregardlessofgenderor age. Three of the nutrients we’ve included—anthocyanins,carotenoids, and omega-3 fatty acids—don’t have DVs, but theresearchstronglysuggests that they’reprotectiveand thatweshouldallbeeatingmoreofthem.

Attheendofthechapter,welisttherecipesthatarehighineachnutrient.Tomakethegrade,oneservingofthedishhastoprovideatleast 25 percent of the DV. We used different criteria foranthocyanins, carotenoids, and omega-3s (see those entries for thedetails).

Don’t be surprised if your mouth starts to water as you readthroughtherecipelists.Thesedishesareproofpositivethatnutrient-richfooddoesnothavetobeflavorlessandboring.Infact,we’dputthem up against the recipes in the best cookbooks. And doesn’t itsoundawholelotmoreappetizingtomeetyourdailyvitaminCneedswith a sweet, juicy Tropical Ambrosia Salad or to getmore than athird of your daily calcium requirement by digging into a plate ofBaked Penne with Creamy Swiss Cheese Sauce, Mushrooms, andAsparagusthanbypoppingasupplement?Wethoughtyou’dagree.

ANTHOCYANINS

YOURDAILYDOSE:Notestablished

TOPSOURCES:Blueberries,redcabbage,eggplant,blackberries,blackraspberries, cranberries, red grapes, strawberries, plums, purplepotatoes,blackcurrants,blackrice,beets,cherries

FILLINGYOURCLOSETwith neutral shadesmay be a fail-safechoicewhenitcomestofashion,buttheoppositeistrueforyourdiet.It’s not just about the occasional “pop of color” either; to get thebiggesthealthbangfromfood,loaduponcolorfulproduce.Andthedeepblues,purples,andredsarejustasimportantastheorangesanddarkgreens.Theyget their jewel tonesfromanthocyanins,membersoftheflavonoidfamily,agroupofcompoundsthatoccurnaturallyinproduceandhaveavarietyoffunctions.

Anthocyanins stand out among the thousands of flavonoids becausethey act as powerful antioxidants, scrubbing away harmful freeradicals that can damage cells, causing inflammation and chronicdisease. Canadian researchers fed people powdered blueberries andthen performed blood tests to measure changes in antioxidantcapacity. They discovered that blueberry anthocyanins absorbedduringdigestiondirectly resulted in increasedantioxidant activity inthebody.

But the advantages of anthocyanins include more than antioxidantprotection, according to Diane L. McKay, PhD, FACN, assistantprofessorofnutritionatTuftsUniversityinBoston.“Theycansignalcells toturncertainbiochemicalpathwaysonandothersoff inorderto protect the cells,” she says. “They can also prevent damage toDNA,inhibittumorcells,andhaveanti-inflammatoryproperties.”

Scientists still don’t know enough about these plant pigments torecommend a daily dose. So instead of listing a percentage of yourdaily anthocyanin needs in the recipe nutrition information, weprovidethenumberofservingsofanthocyanin-richfoods(suchastheTopSourceslistedabove)thatyou’llgetinoneportionoftherecipe.Aservingisequal to½,cupofraworcookedvegetablesandfruits.Andafterreadingaboutthehealth-promotingeffectsofanthocyanin-richfoods,you’llbeinspiredtofilluponthem.

Whyyoucan’tlivewithoutanthocyanins

Theyprotectthebrain.

AreviewoftheexistingresearchonanthocyaninsatTuftsUniversityin Boston showed that berries reduce free radical damage and helpaging brain cells communicate and stay active. Eating anthocyanin-rich foods like blueberries and strawberries fights inflammation andhelps us continue to build newneuronal connections in areas of thebrainthataffectlearningandthesenseofsmell,whichiscloselytiedtomemory,accordingtostudyco-authorBarbaraShukitt-Hale,PhD,aUSDAresearcherattheHumanNutritionResearchCenteronAgingat Tufts. In one study, older adults diagnosed with mild cognitiveimpairment, a risk factor for Alzheimer’s disease, drank blueberryjuice daily for 12 weeks, while another group drank a placebobeverage.Thejuicedrinkersperformedbetteronmemoryandverbaltests, By preventing neuron damage, anthocyanins also fend offParkinson’sdisease,accordingtoastudyconductedjointlyatHarvard

University and the University of East Anglia in England. Theresearchersanalyzed thedietsofnearly130,000peopleand founda23percent lower riskofParkinson’s forparticipantswhoateberriestwotofourtimesaweek,comparedwiththosewhoatelessthanoneservingpermonth.

Healthierbloodpressure,healthierheart.

ArecentstudyintheAmericanJournalofClinicalNutritionshowedthat eating just one serving of blueberries per week results in a 10percent lower risk of developing high blood pressure. Andanthocyanins may prevent prehypertension from progressing tohypertension, according to researchers atTufts.Peoplewhodrank3cups of hibiscus tea (the hibiscus plant is rich in anthocyanins andcommonly found in herbal teas) every day for 6 weeks loweredsystolicbloodpressureby5.9pointscomparedtotheplacebogroup.Studies have also shown that eating blueberries and strawberries atleast once a week significantly reduces the risk of death fromcardiovascular disease. Researchers at Oklahoma State Universitypoint out that fresh or frozen whole berries are best because thecommercial processing required to make juices or extracts cannegativelyaffecttheberries’nutritionalvalue.

Anthocyanin-richfruitshelpfightdiabetes.

Swapping rich desserts for naturally sweet berries can help youcontrol your weight, which protects against diabetes. But theiranthocyaninsalsogiveyouaddedprotection.Alargestudyanalyzingdietary questionnaires from more than 200,000 people found thateating anthocyanin-rich produce strongly reduced the risk ofdevelopingtype2diabetes.Benefitsweregreatestforpeoplewhoatetwoormoreservingsofblueberriesperweekcomparedtothosewhoate less than one serving amonth. This study looked at the variousclasses of flavonoids individually and found that only the

anthocyaninsprovidedsignificantprotection.

Theymayattackcancercells.

Test-tube experiments suggest that anthocyanins fight cancer inseveralways.Theyscavengeforcell-damagingfreeradicalsandhelpcellsdefendthemselvesfromthesesubstances;theyreducecancercellgrowthwithoutinterferingwithnormalcells;theyregulateapoptosis,or cell death, which often fails to occur in cancer cells; and theyinhibittumorgrowthandreducetheinvasiveabilitiesofcancercells.OnelaboratorystudyinPortugalshowedthatblueberryanthocyaninsprevented two breast cancer cell lines frommultiplying. A Chinesestudyshowedthatanthocyaninsfromblackricesignificantlyinhibitedtumor growth in mice. These early studies are promising andresearchers have begun to look at the ways anthocyanins can helpprotectpeopleagainstcancer.

DoIneedtobuyorganicberries?

Berriesarepackedwithanthocyanins,vitaminC,andfiber,but theydohaveadownside:Theyhavesomeof thehighestpesticide levelscompared to other fresh produce. According to the EnvironmentalWorkingGroup (EWG)—whichpublishesanannual list ranking the12fruitsandvegetableswiththehighestlikelihoodofcontamination(the“DirtyDozen”)basedonUSDAtesting—strawberriesrankthirdforpotentialcontamination,andblueberriesdon’tfaremuchbetteratnumber 10. What’s a berry lover to do? Buy organic if you can.Berriesinseason,eventheorganicones,canbeaffordable,andstoresoften run sales because of the high supply. You can buy organicfrozen berries, which are generally cheaper than fresh, year-round.Butthemostimportantadviceistoeatup:Thebenefitsofberriesandother produce outweigh concerns over possible pesticide exposure,accordingtotheEWG.

CALCIUM

YOURDAILYDOSE:1,000milligrams

TOPSOURCES:Milk,cheese,yogurt,kale,tofu

CONSIDERINGTHEFACTthat99percentofthecalciuminyourbodyisstoredinthebonesandteeth,it’snosurprisethatthismineralplaysanimportantroleinprotectingyourskeleton.Countlessresearchstudieshaveshownthatcalciumfrommilk,aswellasotherdairyandnondairyfoods,isvitaltobonehealthwhetheryou’reasyoungas6orasoldas86.Earlyinlife,gettingenoughcalciumhelpsyoumaximizeyourbonestores.Asyouage,adequateintakeofthemineralwillsloworstopboneloss,reducingyourriskforosteoporosis.

Asidefromitsroleintheconstantgrowthandmaintenanceofbonesthroughoutyour life,calcium isessential toartery,vein,andmusclefunction. Italsoregulateshormonesecretionand is involved inyourbody’s messaging system, affecting nerves and communicationbetween cells. Although plenty of research supports the benefits ofcalciumfromfood,studiesshowthatpeopletendtoeatcalcium-poordietsas theygetolder,while increasingsupplementdoses.Thismayhaveseriousnegativeeffectsonhearthealth:A2010analysisofdatafrom 11 studies found that the risk of heart attack was 30 percent

higherforpeopletakingcalciumsupplements.Gettingyourdailydosefrom diet, on the other hand, does not pose this risk, and it can doevenmoreforyourhealththanjustbuildingbones.

Whyyoucan’tlivewithoutcalcium

Low-fatdairyequalslowbloodpressure.

In a report from the Dietary Approaches to Stop Hypertension(DASH) study, researchers compared the blood pressure effects ofdifferent diets in people with hypertension and in healthy people.Althoughadietrichinfruitsandvegetablesbutlowincalcium(about534milligramsperday)reducedbloodpressure,addingenoughlow-fat dairy to supply 1,265 milligrams of calcium per day led to anaverage 11.4 point decline in systolic blood pressure (the uppernumber) and 5.5 point drop in diastolic (the lower number) in thepeoplewithhypertension.Buteven thosewhosebloodpressurewasalready in the healthy range at the beginning of the study sawreductionsinbloodpressureonthedietrichinlow-fatdairy.

Itslashescoloncancerrisk.

Addingabout1cupofmilk toyourdailydietmaybeall it takes toreduceyourriskofcolorectalcancerbyupto15percent,accordingtoa study at Brigham and Women’s Hospital and Harvard MedicalSchoolinBoston.Byanalyzingdatafromthousandsofparticipantsin10 separate studies, the researchers also determined that hitting therecommendeddailyvalueforcalciumof1,000milligramsslashesthecancerriskby21percentcomparedtoeatinglessthan500milligrams.

Dairyfoodsslimyoudown.

Eatingfewercaloriesthanyouburnistheproventickettoweightloss,but making sure some of those calories come from fat-free milk,yogurt, and cheesemay give you an extra edge.These calcium-rich

foodsappear to interferewithfatabsorption,whichtranslates to lessbulkonyourbody.Andevenwhendairydoesn’thelpweightloss,itcan protect against the buildup of intra-abdominal fat, the kind thatraisesyouroddsofdiabetesandheartdisease.Arecentstudyshowedthatwomenwhogot1,000milligramsofcalciumeachdaygainedlessbellyfatoverthecourseofayearthanwomenwhogotless.Anotherstudy that analyzed the diets and health records ofmore than 3,400men and women found that eating more dairy lowered the risk ofdevelopingmetabolicsyndrome.Thinkyou’llgetthesameeffectwithapill?AstudyinthejournalAnnalsofInternalMedicineshowedthattakingadaily1,500-milligramsupplement for2yearshadno effectonweightinoverweightpeople.

PMSwillbelessofapain.

One study found that women who reported the highest intake ofcalcium from food (1,283milligrams per day on average)were lesslikely to have PMS than women getting an average of just 529milligramsperday. Inanotherstudy that involved33womenwithahistory of PMS, 73 percent of thosewho upped their daily calciumintakesby1,000milligramsexperiencedfewerchangesinmood,lesswaterretention,andlesspainbeforetheirperiods.

CAROTENOIDS

YOURDAILYDOSE:Notestablished

TOP SOURCES: Carrots, winter squash, cantaloupe, sweet potatoes,spinach, kale, apricots, red bell peppers, mangoes, Brussels sprouts,tomatoes,tomatopaste,tomatojuice,watermelon

SINCE CARROTS ARE the unofficial mascot of the carotenoidfamily, you might think that this nutrient is only found in orangeproducelikepumpkins,cantaloupe,andsweetpotatoes.Therealityisalotmorecolorful:Carotenoidsactuallyencompassanarrayofboldpigmentsfoundinvariousplantfoods.Forinstance,watermelon,darkleafygreens,andtomatoesareallgoodsourcesofcarotenoids.

There are hundreds of different carotenoids, but some of the mostcommononesinourdietsarealpha-carotene,beta-carotene,lycopene,lutein, and zeaxanthin. Beta-and alpha-carotene and a few othercarotenoidsareconvertedtovitaminA,providinganestimated26to34percentofthevitamininourdiets.Thecarotenoidslikelycopenethat are not turned into vitamin A boost health in other ways,especiallyasantioxidantsfightingcell-damagingfreeradicals.

Studies have revealed a slew of information about the protectivepowers of carotenoids, but the jury’s still out on what the optimal

dailydoseshouldbe.Whenyoulookattherecipesinthisbook,youwon’t find a percent of your daily carotenoid needs, since none hasbeen set. Instead,we provide the number of servings of carotenoid-richfoods(suchastheTopSourceslistedabove)thatyou’llgetinoneportion of the recipe. One serving equals ½ cup of raw or cookedvegetables or fruits; 1 cup of raw leafy greens; or 2 tablespoons oftomato paste, which is more concentrated than regular cannedtomatoes. As a general guide, the National Institutes of Healthrecommend at least 5 servings of fruits and vegetables each day,including some orange, red, and green choices to get the healthbenefitsofcarotenoids.

Whyyoucan’tlivewithoutcarotenoids

Carotenoidstrumpcancer.

Whethertheyanalyzeindividualcarotenoidsorthewholelot,studiesshow that these nutrients may protect against a variety of cancers,most likely due to their antioxidant function. Harvard Universityresearchers tracked data from more than 80,000 women and foundthat consuming more carotenoids lowered breast cancer risk inpremenopausalwomen.Thosewhoatefiveormoreservingsoffruitsandvegetablesadaycuttheiroddsby23percentcomparedtothosewho ate less than two. For women with a family history of breastcancer,theriskdroppedby71percent.Inthecaseofprostatecancer,several studies have shown that lycopene may have protectivebenefits,especiallyforthemoreadvancedformsofthedisease.Ina6-yearstudyinvolvingmorethan47,000men,thosewhoconsumedthemost lycopene from tomato products had a 35 percent lower riskcompared to those who ate the least, while their risk of advancedprostatecancerwas53percentlower.

They’recardioprotective.

Lycopene is aweapon against heart disease aswell. It lowers LDLcholesterol,thebadtypethatinvadesarterywallsandleadstoplaquebuildupthatnarrowsarteriesandincreasestheoddsofaheartattack.In oneHarvard study,womenwho ate 10 servings of tomato-basedfoodsaweekwere40percentlesslikelytohaveelevatedLDLlevelscomparedwiththosewhogotlessthan1½servings.Alpha-andbeta-carotenealsoappear toboosthearthealth: InaDutchstudyofmorethan500elderlymen,higherconsumptionof thesecarotenoids,withcarrots as the primary source, was associated with a lower risk ofdeath from cardiovascular disease over 15 years.While researchersaren’tsurewhetheritisduetoantioxidantactivityoracombinationoffactors from carotenoid-rich foods, there’s mounting evidence thatthese nutrients are key to a healthy aging heart. When Japaneseresearchers examined total blood levels of beta-and alpha-caroteneandlycopeneinmorethan3,000subjects,theyobservedalowerriskof cardiovascular death over a nearly 12-year period in peoplewiththehighestcarotenoidlevelsintheirblood.

You’llgetsicklessoften.

Thecarotenoids that are converted tovitaminA in thebodyare thestarswhenitcomestosupportingyourimmunesystem.VitaminAisneeded for white blood cells to fight off viruses and bacterialinfections, and it helps strengthens mucous membranes to keepharmful germs out. It also keeps the linings of the respiratory,intestinal,andurinarytractshealthy.

Sharpervisionasyouage.

Lutein and zeaxanthin guard against two age-related vision robbers:maculardegenerationandcataracts.AreviewofstudiesintheBritishJournalofNutritionconcluded that thosewhogot themostof thesecarotenoids lowered their chances of macular degeneration by 26percent. People with the highest blood levels of these carotenoids

slashed their odds of developing cataracts by about 40 percent, aFinnishstudyfound.

FIBER

YOURDAILYDOSE:25grams

TOPSOURCES:Barley,pears,blackbeansandotherbeans,oatbran,oatmeal, apples, lentils, bulgur, artichokes, raspberries, pumpkin,broccoli,sweetpotatoes

WHATIMAGESCOMEtomindwhenyouhearthewordfiber?Abowl of stewed prunes (now called “dried plums”)? You at 85chokingdownabowlofoatbran?Thesefoodsmaybethestandard-bearers for fiber’spower to, ahem,move thingsalong,but there areplentyofotherhealthyandgreat-tastingwaystogetyourdailydose.Fiber is simply the indigestible parts of plant foods, like fruits,vegetables,legumes,andgrains,anditdoesalotmorethanjustkeepyourdigestivesystemontrack.

There are two types of fiber, and each has different but equallyimportantfunctions.Insolublefiber,thekindthatdoesnotdissolveinwater and moves through the gut intact, is largely responsible forregularity.Soluble fiber (which turns intoa thick,gel-like substanceinwater)bindswithcholesterolintheintestinesandhelpsloweryourbloodcholesterollevels,reducingtheriskofheartdisease.Byslowingthebody’sabsorptionofsugarinfoods,itkeepsbloodglucoselevelsstable,animportantfactorintreatingandpreventingtype2diabetes.

Most natural fiber-rich foods contain both types in variousproportions, so there’snoneed toworryabout the technical stuff aslongasyoufocusonvariety.

Even though getting enough fiber is easy if you stick to whole,unprocessed foods, it’s estimated that Americans only get about 15grams a day. Since fiber is filling, providesmajor health gains, andimproves your odds forweight loss, think of it as your body’s newbestfriend.

Whyyoucan’tlivewithoutfiber

Itmakesfightingheartdiseaseeasiertoswallow.

When it comes to heart-protective dietary strategies,we often focusonwhatfoodsweneedtocutbackonratherthanwhichoneswecanadd.Whileit’sstillnecessarytogoeasyonthethickrib-eyes,creamsauces,andsaltysnacks,eatingmorefoodswithfiberisgoodforyourheart, according to multiple studies. A University of Minnesotaanalysisof10studiesfoundthatforevery10gramsoffiberconsumedperday,theriskofaheartattackorstrokedropsby14percentandthechance of coronary death declines by 27 percent. Another study atHarvard University found a 41 percent reduction in cardiovasculardiseaseriskformenwhoatethemostfibercomparedtomenwhoatethe least. Fiber likely protects your heart by lowering bloodcholesterol levels in a number of ways, including slowing theabsorptionoffatanddecreasingtheliver’sproductionofcholesterol.

Bloodsugarstayssteady.

Here’sataleoftwobreakfasts.Aplainbagelwithcreamcheesegivesyou a quick burst of energy, but leaves you tired and hungry againwithin a couple of hours.Eat two slices ofwholewheat toast (withthatsamesmearofcreamcheese,tokeepallthingsequal)andyou’llstayfullandwideawakeuntillunch.That’sbecausefiber-richfoods

leave your stomach more slowly, preventing blood sugar (glucose)levels from spiking and then dropping quickly. This effect helpspeoplewith type 2 diabetes keep glucose levels in a healthy range,and it may helpward off the disease in healthy people. A study atBostonUniversityfoundthatblackwomen(whohave twice therateofdiabetesaswhites)whoateatleast6gramsoffiberfromcerealhadan 18 percent lower risk of developing diabetes than thosewho ateless.Researchers inNewZealanddetermined thateatingabout threedailyservingsofwholegrains(allgreatsourcesoffiber)resultedina20to30percentdecreaseintype2diabetesriskcomparedwitheatingfewerservingsperweek.

Itwardsoffweightcreep.

Study after study has shown that by filling your belly and slowingdigestion, fiberkeepsyousatisfied longer.A largereviewofstudiesonfiberandweightregulationdeterminedthateatinganadditional14gramsper day translates to a 10percent reduction inoverall calorieintake(thetheoryisthatyou’lleatfewercalorieswithouteventryingbecausethefiberfillsyouup)andanaverageweightlossof4poundsin just under 4 months. A long-term study at Harvard Universityshowed how the nutrient works to our advantage as we age andmetabolismslows:Womenwhoincreasedtheirfiber intakethemostover a 12-year period gained an average of 3.3 pounds less thanwomen who increased their fiber the least. Overall, the researchersdeterminedthat thewomeneatingthegreatestamountoffiberhada49percentlowerriskofmajorweightgainthanthoseeatingtheleastamount.

Yourdigestivetractwillthankyou.

Fiberisessentialforpreventingconstipation.Oneofthewaysitdoesthisisbyabsorbingwater,whichsoftensandbulksupstools,sotheypasseasilythroughyoursystem.Thatiswhyit’sgoodtodrinkmore

waterwhen you increase your fiber intake. Scientists once believedthatahigh-fiberdietprotectedagainstcoloncancer,butrecentstudiesand large reviewsof existing researchhave shown little evidence tosupport this.What it does do, however, is fend off diverticulitis—acondition where small pouches form in the wall of the colon andbecomeinflamed.Itisverycommoninolderadults,butstudiesshowthat a fiber-rich diet effectively prevents and treats the problem. Along-termHarvardstudyofmorethan40,000menfoundthateatingalot of fiber, especially the insoluble type, reduced the risk ofdiverticulardiseaseby40percent.

High-fiberjunkfood:toogoodtobetrue?

Yogurt, chocolate-peanut butter snack bars, and ice cream aren’tknownasfiberpowerhouses,yetsuddenlymanufacturersare toutingthese foods as good sources right on the package. If you think thissoundsfishy,you’reright.Withhealthexpertssingingthepraisesoffiber, companies are adding it to their products in the hopes ofattracting health-conscious consumers. To do it, they extractundigestible carbohydrates from foods like chicory root, oat hulls,corn, soy, and apple pulp (in some cases, these added fibers aresynthesized from sucrose, or sugar), then add them to traditionallyfiber-poor foods likeyogurt.While these extracted and added fibersareunlikelytohurtyou,theydon’tcomewiththecomplexinterplayof antioxidants, phytonutrients, and vitamins that make naturallyfiber-rich produce and grains so beneficial. The verdict: Processedfoodswithaddedfiberaren’tinherentlybad,butnaturalwholefoodshavebiggerhealthadvantages.

FOLATE

YOURDAILYDOSE:400micrograms

TOPSOURCES:Broccoli,spinach,asparagus,lentils,avocado,papaya,corn,peanuts

WHILEITMAYbebestknownasanutrient thatpregnantwomenneed, this B vitamin is important for everyone’s health. Withoutfolate,cellscan’tdivideandmultiplyproperly—it’srequiredtomakenewDNA and RNA, the building blocks of cells. It also helps thebodyprocesshomocysteine,anaminoacidthatmaybelinkedtoheartdisease.

Anywomanwhomaybecomepregnantshouldpaycloseattentiontofolateintakebecauseshewillneedadequatestoresjustbeforeandjustafter conception to protect against neural tube defects (like spinabifida) and cleft palate. Evidence supporting folate’s role in healthypregnancies led the FDA to mandate in 1998 that folic acid (thesyntheticformoffolate)beaddedtoprocessedfoodslikeflour,bread,pasta, and cereal. A 2001 study reported a 19 percent reduction inneural tube birth defects after themandatewas put into effect.Youprobably consume synthetic folate if youmake your sandwiches onstore-bought bread or eat cereal for breakfast, but getting it fromnatural sources like spinach and broccoli is just as important—the

FDAemphasizesgettingnaturallyoccurringfolatefromavarieddiet,aswellasfromfortifiedfoodsandsupplements.

Whyyoucan’tlivewithoutfolate

You’llhaveastrongerheart.

ADutchstudyfoundthatgettingenoughfolatereducedhomocysteinelevels in people with stable coronary artery disease by 18 percent.PeoplewithhighhomocysteinelevelsareoftendeficientinfolateandvitaminsB6andB12,whichhelpyourbodyconverthomocysteineintootheraminoacids,keepinglevelsinahealthyrange.

Yourbrainwillgetaboost.

It turns out that toomuch homocysteine can not only lead to heartdisease, but it is also a risk factor for Alzheimer’s disease. Olderpeoplewithmemoryproblemsoftenlosebrainvolume,andthosewhoexperience a rapid decline tend to be more likely to progress toAlzheimer’s disease.British researchers found that getting plenty offolic acid and other B vitamins slowed the rate of brain shrinkage.WhenmicewerefedadietdeficientinfolateandtheotherBvitaminsfor 10weeks, their blood levels of homocysteinewere elevated andtheirmemoryandspatiallearningabilitiesgotworse.

Beatingthebluesiseasier.

Depression can be difficult to treat, and many patients need to tryvarious prescriptionmedications before finding one that works bestforthem.Butinthecaseofsomeantidepressants,higherfolateintakemay lead to greater success. A group of 127 men and womendiagnosedwithdepressionweretreatedwithanantidepressantfor10weeks.Halfwerealsogiven500microgramsoffolateeachday.Onlythewomenin thefolategroupexperiencedasignificantreduction insymptoms of depression, as well as a reduction in homocysteine

levels.Researchershypothesizedthatmenmayrequireahigherdoseoffolatetoachievesimilarresults.

IRON

YOURDAILYDOSE:18milligrams

TOPSOURCES:Oysters,lentils,beef,turkey,tuna,chicken,pork,crab,beans,tofu,fortifiedcereals,oatmeal

IFYOUFEASTonspinach(alaPopeye)tosatisfyyourironquota,youactuallymaynotbegettingenoughofthiscriticalnutrient.Whilespinachdoescontainiron,italsocontainsoxalicacid,whichpreventsmostoftheleafygreen’sironfrombeingabsorbed.Theideathatit’sokaytorelyonspinachisjustoneofthecommonmythsaboutiron.

Anothermisconceptionisthatallsourcesofironarecreatedequal.Inreality,animalandseafoodsourcesnotonlytendtohavethehighestlevels of iron, but they also provide heme iron, which is the mostreadilyabsorbedformofthenutrient.Vegetariansourcesprovidenon-heme iron.Thebodyabsorbs15 to35percentof theheme ironyouconsume,comparedto2to20percentofnon-hemeiron.Tooptimizenon-hemeironabsorption,itshouldbepairedwithvitaminCormeat(fornon-vegetarians).

Iron is a vital component of many proteins in your body, chieflyhemoglobin,which carries oxygen to tissues.As part of the proteinmyoglobin, iron helps keep muscles functioning optimally by

supplying them with oxygen as well. Iron is also needed to makeDNA,regulatecellgrowth,andproduceATP,thechemicalcompoundthatisthebody’smainenergysource.

Consistentlymissingoutonyourdailydoseofironreducesthesupplyof oxygen to your cells and can cause iron deficiency anemia.Symptomsincludefatigue,inabilitytofocus,andaweakenedimmunesystem.Thisconditionneedstobetreatedwithironsupplements.Theotherfaultynotionaboutironisthatsupplementsaresafeforhealthypeople, too.While some individuals (pregnantwomen, for example)may need extra iron, too much is toxic and can cause oxidativedamagethatraisestheriskofdiseaseslikecancer.Whileitisessentialtoworkmoreiron-richfoodsintoourdietsso thatwedon’tbecomedeficient, taking a pill tomakeup for any shortfallmay actually beharmful.

Whyyoucan’tlivewithoutiron

You’llbefitter.

Youcarveoutgym timeevenonbusydays,put inyourbest effort,and stick to a consistent workout schedule. But if you’re irondeficient, your performance—and the health gains that gowith it—couldsuffer.InastudyatCornellUniversityinNewYork,42womenwhowereirondepleted,butnotanemic,tookatimedcyclingtest,andwerethengiveneitherironoraplacebofor6weeks.Duringthelast4weeksofthestudy,theytrainedfor30minutes,5daysaweek.Whentheyweretestedagainattheend,theirongroupimprovedtheir15kmtimes by 3.4 minutes, while the placebo group only shaved 1.6minutesfromtheirinitialtimes.Ironhelpsyounotonlykickbuttwithyour cardio, but also strength train efficiently. A study at the StateUniversityofNewYorkatAlbanyshowedthatironsupplementationledtogreatermuscleenduranceforiron-depletedwomen.

Notgettingenoughcantakeatollonemotions.

Getting your daily dose of iron ensures your brain stays sharp andyouroutlook remainsbright.Womenof reproductive agehavebeenthefocusofstudybecauseoftheirhigherriskofirondeficiencyduetomenstrual blood loss and increased iron needs during pregnancy.Onestudyshowedthatpreviouslyiron-deficientwomenwhoselevelsincreased after receiving supplements for 16 weeks had a five-tosevenfoldimprovementincognitiveperformancecomparedtowomenwho received a placebo. Another study at Pennsylvania StateUniversitydocumenteda25percent improvement indepressionandstressratingsoverthe7-monthstudyperiodforiron-deficientanemicnewmotherswhoreceivedironsupplements.

Itcankeepyouinyour“thin”jeans.

Weall have that favorite pair of pantswe use to tell ifwe’ve beenindulging in too many late-night bowls of ice cream or if ourwaistlines are holding steady. Even if your thin jeans indicate thelatter,studiesindicatethatgettingenoughironcanhelptokeepitthatway. A large analysis of data showed that as the severity of irondeficiency increased in U.S. women, bodymass index increased aswell. The researchers found this relationship even after taking intoaccountvariableslikerace,income,andeducationlevel.

MAGNESIUM

YOURDAILYDOSE:400milligrams

TOP SOURCES: Pumpkin seeds, edamame, Swiss chard, almonds,spinach,cashews,oatmeal,pintobeans,brownrice

IFTHEONLYtimeyouthinkaboutpumpkinseedsiswhenyou’rescoopingthemoutofyourkid’sHalloweenjack-o’-lantern,youmaywanttogettoknowthesetastymorselsbetter.They’reatopsourceofmagnesium, possibly the hardest-working mineral in your body.Essential for more than 300 cell reactions, magnesium keeps yournervoussystemhappilyfiringmessagesofftoyourbrain,buildsbone,andregulatesmusclecontraction(reminder:yourheartisamuscle!).Despite its importance, it’s a nutrient that nearly half of men andwomenfallshorton.Sowhydon’tdoctorsjustrecommendyoutakesupplements?Tworeasons:Inhighdoses,ithasalaxativeeffectandcan put stress on your kidneys.But get yourmagnesium from foodand you’ll reap all the benefits without having to worry about sideeffects.

Whyyoucan’tlivewithoutmagnesium

Sleepwillcomemoreeasily.

EvenifyoudomaketheefforttoturnofftheTV(andthecomputerandthesmartphone)andclimbintobedatareasonabletime,it’snotalways easy to fall asleep and stay that way for 8 solid hours. Sohow’s this for a solution? One study showed that increasing dailymagnesium by just 225 milligrams (about the same amount in aservingofourrecipeforPumpkinSeed-CoatedChickenBreastswithBulgur Pilaf) helped insomniacs nod off more easily, stay asleeplonger, and feelmore refreshed in themorning than theydidbeforeuppingtheirmagnesium.

Itmakesforamoreresilientheart.

Can something as simple as adding an edamame appetizer to yoursushi order protect you from a heart attack? Yep.Women who getenoughmagnesiumfromfoodmayslashtheirriskofheartdiseaseinhalf,according toaJapanesestudy. It’s likely thatmagnesiumhelpsbykeepingarteriesclear,butitalsoregulatesheartrhythmandlowersbloodpressure. In a reviewof22 studiespublished in theEuropeanJournalofClinicalNutrition,researchersdeterminedthatgettingmorethan 370 milligrams of magnesium per day was linked with anaverage 3-to 4-point drop in systolic blood pressure (the uppernumber) and a 2-to 3-point decline in diastolic blood pressure (thelowernumber).

Itderailsmajorheadaches.

A recent study found that migraine sufferers with low magnesiumlevelsexperiencedthesedebilitatingheadachesmoreoftenthanthosewithadequateamountsintheirbodies.Asfortherestofus,pumpingup the magnesiummay help thwart everyday tension headaches. AGermanstudyshowedthatpeoplewhoraised theirdailymagnesiumhad40percentfewerheadachesovera12-weekperiod.

You’llgetrelieffromPMS.

Pre-period bloating, weight gain, breast tenderness—in one study,magnesium helped control all these symptoms. Researchers at theUniversityofReadingintheUnitedKingdomfoundthatanextra200milligrams of magnesium along with vitamin B6 a day can easeanxiety, tension, and irritability, too. One of magnesium’s keyfunctionsiskeepingnervecellsfromgoingintooverdriveandsendingtoomanymessagestothemuscles,sothere’sreasontobelieveitalsohelpscombatcramps.

Youcansidestepdiabetes.

When Harvard University researchers looked at the magnesiumintakesofthousandsofmenandwomen,theyfoundthatpeoplewhogotthemostofthemineralloweredtheirchancesofdevelopingtype2diabetesbyaboutathirdcomparedtothosewhoatetheleast.Ifyoualready have type 2 diabetes, magnesium is especially critical: It’sbeen shown to reduce insulin resistance and control blood sugar inpatientswhowerepreviouslydeficientinthemineral.

You’llfeelpowered,notpooped,afteraworkout.

USDA researchers found that womenwho ate a diet that containedless than half the daily recommendation for magnesium had fasterheartbeats and greater oxygen needs during exercise than they didwhentheyweregettingafulldailydose.Translation:Theyranoutofsteamsoonerthantheyotherwisewouldhave.Thismeansthatalow-magnesium diet results in exhausting, rather than energizing,workouts andmay reduce your ability to do longer ormore intenseexercise,seriouslycuttingintoyourcalorieburn.

Thedominoeffect

Whenyouaren’tmeetingyourmagnesiumneeds,yourlevelsoftwootherimportantmineralsmaysuffer.Magnesiumplaysacrucialrole

in the absorption of calcium and potassium. Correcting magnesiumdeficiencies has been shown to raise levels of potassium. Lowmagnesium intake hinders the body’s ability to produce calcium-regulatinghormonesandprocesscalciumefficiently.This intimatelyrelated functioning of nutrients in the body keeps bones healthy asyouage.Onestudyshowed thatadiethigh inmagnesiummayhelpmaintain bone mineral density in older adults, staving offosteoporosis.

OMEGA-3FATTYACIDS

YOURDAILYDOSE:1,000milligrams

TOP SOURCES: Salmon, tuna, mackerel, herring, sardines, trout,walnuts,flaxseeds,canolaoil,darkleafygreens

YOU’VEHEARDOF good fats (like themonounsaturatedkind inoliveoil)andbadfats(liketransfattyacidsinsomeprocessedfoods),butwhenitcomestothemostimportantfatforbetterhealth,thetitlegoestoomega-3fattyacids.Allofthecellmembranesinourbodiesrely on fats to function. Omega-3s keep cell membranes fluid andflexible.Thatenablesthecellstolettherightamountofgoodstuffin,flushoutwaste,andcommunicatewithothercells.Thesefattyacidsare highly concentrated in brain cells andmaintain healthy neuronsand proper functioning of the central nervous system. They alsosupport the immune system, helping to block the release ofinflammatorycompoundsthatcanraiseyourriskofchronicdiseaseslikediabetes.

Like themembersofmost families, the threemainfattyacids in theomega-3familyhaveacomplicatedrelationship.Alpha-linolenicacid(ALA) is found in plant-based foods and is the only omega-3consideredessential,whichisthetechnicalwayofsayingourbodiescan’t make it, so it must come from food. The other two types,

eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), aremarinebasedandconsideredtohavegreaterhealthbenefits.SomeoftheALAwe consume is converted toEPAandDHA, but scientistsestimate that it’s a small amount, so you can’t rely onALA alone.(WomenconvertmoreALAthanmendo.)Thatmeansthebestwaytomakesureyou’regettingtheoptimaldoseofomega-3sistoworkeverytypeintoyourdiet.SincetheAmericanHeartAssociationhasendorsedthehealthbenefitsofgetting1,000milligramsofomega-3s(primarilyfromfish)perdayforpeoplewithestablishedheartdisease—andthat’sasafelevel—we’veusedthatamountasthedailydose.Ifyoudon’thaveheartdisease,eatingtwoservingsoffishaweek,alongwith several foods rich inALA, is enough tomeet your needs. ForrecipesthatprovideonlyALA,wedon’tlistapercentageofthedailydosebutinsteadnotethatthey’rehighinALA.

Whyyoucan’tlivewithoutomega-3fattyacids

Moreomega-3sfortifyyourheart.

Evidenceoftheprotectivepowersofadietrichinomega-3fattyacidsissoconvincingthattheAmericanHeartAssociationrecommendsitforthetreatmentandpreventionofcoronaryheartdisease.AstudyattheUniversityofWashingtoninSeattleanalyzedtheseafoodintakeofpeoplewhoexperiencedcardiacarrest(wheretheheartsuddenlystopsbeating) for themonth prior to the event.Using a control group forcomparison, the researchers found that the risk was cut in half forpeoplewhoatefattyfishtwiceaweek.ADanishstudythatfollowednearly 50,000womenwith an average age of 30 at the start of thestudyfoundthatthosewhorarelyorneverateomega-3-richfishhada91 percent higher chance of cardiovascular disease over an 8-yearperiodthanwomenwhoatethefishweekly.Studiesalsoshowheartbenefits of ALAs, or nonseafood omega-3s. Harvard Universityresearchers found that people who ate the most ALA (a median of

1,360mgaday)were45percentlesslikelytodiefromaheartattackthanthosewhoatetheleast.

Theymaykeepyourbrainyoung.

Whilewrinkles serve asvisible signsof aging, there areother signswe can’t see. As we age, brain volume declines, whittling away atmemory, problem-solving skills, and abstract-thinking abilities.Omega-3fattyacids,especiallyDHA,areabundantinbraincells,andstudies show a relationship between blood levels of these nutrientsand brain function. Healthy middle-age people with the highestamountsofDHAscoredbetterontestsmeasuringcognitiveabilityinarecentstudyintheJournalofNutrition.AstudyatUCLAmeasuredthe brain volume of more than 1,500 people who did not havedementia and found that thosewith the lowestDHA levels had lessbrainvolumeand scoredworseonmemory and cognition tests thanthose with the highest levels. Omega-3s may even protect againstAlzheimer’s disease. One study showed that people who got anestimated 180 milligrams of DHA per day (equal to 3 servings ofseafoodperweek) reduced their oddsofdevelopingAlzheimer’sby39 percent and their chance of dementia from any cause by 47percent.

They’reaweaponagainstbreastcancer.

Theroleofomega-3sincancerpreventionisstilluncertain,butthereisevidencethattheymaykeepcancerfromreturning.ArecentstudyintheJournalofNutritionreportedthatwomentreatedforearly-stagebreastcancerwhoconsumedthemostEPAandDHAfromfoodwere25 percent less likely to have a recurrence compared to thewomenwhogot the least.Researchersalsonoted that theriskofdeathfromanycausewasreducedasomega-3intakeincreased.

Theypreventandtreatdiabetes.

Adding evenmoderate amounts of omega-3s to your dietmay helpyousteerclearofmetabolicsyndrome, thegroupof risk factors thatincreases the likelihood of developing type 2 diabetes. A studyanalyzing thedietsofKoreanmen founda47percent lower riskofmetabolicsyndromeovera4-yearperiodforthosewhoconsumedthemost omega-3 fatty acids (a median of 786 milligrams per day)compared tomenwho consumed the least (37milligrams per day).And when researchers tested the blood levels of omega-3s in morethan 3,000 older adults and followed up to see who developeddiabetesovera10-yearperiod,theyfounda43percentlowerriskforthepeoplewiththehighestlevelsofALA,whilethosewiththemostEPAandDHAhada36percentlowerrisk.

While prevention is the ultimate goal, it’s never too late to takeadvantage of these protective fats. A recent review of the evidenceshowedthatdiabetespatients—whoarevulnerabletoheartdisease—withhigh intakesof fish and total omega-3shad a15 to19percentreductionintheriskofdeathfromcardiovasculardisease.

Therightwinetoservewithfish

Mostpeoplewouldn’tconsidertroutandmerlotanidealpairing,butaEuropean study found a link between moderate alcohol intake andhigher levels of EPA and DHA in the body. Researchers saw thegreatestbenefit fromwineandbelieve thatpolyphenols, compoundswithantioxidantproperties found in the skinsofgrapes,maybe thecause(redwinestendtohavemorepolyphenolsthanwhitesbecausethegrapeskinsareusedinthewinemakingprocess).Luckilyfornon-imbibers,polyphenolsarealsoavailableinavarietyoffoods.Simplyeating grapes, aswell as other colorful produce like berries, apples,plums,cherries,andbroccoli—alongwithbeans,greentea,andcoffee—will provide polyphenols, along with other nutrients you need tostayhealthy.

POTASSIUM

YOURDAILYDOSE:3,500milligrams

TOP SOURCES: Beets, dates, white beans, raisins, lima beans, figs,salmon, mushrooms, chicken breast, clams, sweet potatoes, potatoes,apricots, avocado, cantaloupe, honeydew, nectarines, milk, yogurt, oatbran

FIRST, LET’S CLEAR up a myth: Bananas aren’t exactly thepotassium powerhouses everyone believes they are. For around 120calories, you can get 487 milligrams from a large banana or 752milligrams from a small red baked potato. The distinction isimportant,becausewhilepotassiumisfoundinvaryingamountsinalotoffoods,Americansstillaren’tgettingenoughofit.Themineralisakeyplayerinmuscleandnervefunctionandfluidbalance.Ithelpsthe body use carbohydrates to power ourmuscles and regulates theamount of sodium in the body, an important job that keeps bloodpressureinahealthyrange.Onereasonfortheconcernaboutthelowintake of fruits and vegetables in theAmerican diet is that they areamong the richest sources of potassium (as well as a slew of otherdisease-fighting nutrients). How’s that for an incentive to hit yourlocalfarmers’marketthisweekend?

Whyyoucan’tlivewithoutpotassium

Itoffsetsthebloodpressure-raisingeffectsofsodium.

Johns Hopkins researchers put people on a diet low in fruits,vegetables,anddairyproductsthatsuppliedabout1,752milligramsofpotassium—theamountmostAmericansgetperday.Thentheyuppedtheproduceandaddedlow-fatdairy,bringingthepotassiumto4,415milligramsaday.Onbothdiets, the sodium intake stayedabout thesame,butwhenthepotassiumwashigh,systolicbloodpressure(theuppernumber)droppedby5.5pointsanddiastolic(thelowernumber)slidby3points.

You’llbeprotectedagainststroke.

Withhighbloodpressurecomesagreaterriskofhavingastroke,butpotassiumcanhelpmodifyit.Inananalysisofseveralstudies,expertsat the Karolinska Institute in Stockholm, Sweden, were able todeterminethatforevery1,000-milligramincreaseinpotassiumintakeper day (that’s the equivalent of 3 ounces of salmon plus a smallbakedpotato),theoddsdroppedby11percent.

Youcanavoidpainfulkidneystones.

Potassiumkeepsthebody’sacidbalanceincheck.Whenacidishigh,more calcium is excreted in the urine, which can lead to kidneystones. In one Harvard University study of more than 45,000 men,thosewhogot 4,042milligramsof potassiumormoreper daywerelessthanhalfaslikelytodevelopkidneystonesasmenwhotookin2,895milligramsorless.Potassiumwasprotectiveforwomen,too.Inanotherstudy,womenwhogot4,099milligramsadayhad56percentlessriskthanthosewhogot2,407milligrams.

It’saninsurancepolicyforhealthybones.

Abeet andgoat cheese salad isn’t just a tasty flavor combo. It also

supplies the perfect cocktail of nutrients for strong bones. Calciumfromthegoatcheeseupsyourbody’sreserves,whilepotassiumfromthe beets may help preserve the bone calcium you already have.Here’showitworks:ManyfoodsinatypicalWesterndietcantiltthebody’s pH balance toward the acidic side of the scale. When thatoccurs,thebodyreleasescalcium(whichisalkaline,incaseyourhighschool chemistry knowledge is fuzzy) from the bones to restore thebalance. Researchers at Tufts University believe that getting yourdaily dose of potassium, also alkaline, can reset your pH withoutsiphoningthebody’scalciumstores.TheTuftsstudyfoundthatoldermen and women with the highest potassium intakes experiencedsmallerlossesinbonemineraldensityovera4-yearperiodthanthosewiththelowest.

Youmaylivelonger.

Everheardthatanavocadoadaykeepsthedoctoraway?Consideringthe high potassium content of these creamy green fruits (yes,avocadosarefruits,andtheypack975milligramsofpotassiumeach),itmightbetrue.Afterfollowingmorethan12,000adultsforabout15years,researcherssawa20percentdecreaseinriskofdeathfromanycauseforevery1,000milligramsofpotassiumpeopleconsumed.

VITAMINB12

YOURDAILYDOSE:6micrograms

TOPSOURCES:Clams,eggs,crab,beef,trout,salmon,tuna,haddock,milk,yogurt

IFYOUWANT to agewell, you’d do yourself a favor by addingplenty of foods rich in vitamin B12 to your diet. It supportsmetabolism,keepsyournervoussystemworkingproperly,andhelpswith the formation of red blood cells, which are needed to moveoxygen through your system.VitaminB12 is extracted from food inthestomach,soahealthydigestivesystemisjustasimportantasyourdietwhen it comes to getting your daily dose. Since vitaminB12 isbound to protein in food, seafood and animal products are the bestsources. Although some foods, like cereals and grains, are fortifiedwithB12,vegansandvegetariansshouldconsideradailysupplementthat contains 10 micrograms. This amount is higher than the dailydoseof2.6microgramsbecausethebodycannotabsorb100percentof thevitaminwhen taken insupplement form.Withall itsbenefits,fromhealthyvisiontoastrongerbrain,missingoutonthisnutrientisnotanoption.

Whyyoucan’tlivewithoutvitaminB12

Itmayeasedepression.

Moreresearchisneeded,butinastudyofnearly4,000elderlypeople,thosewith a deficiency of vitaminB12 were about 70 percentmorelikelytosufferfromdepressionthanthosewithadequatelevels.InaFinnishstudyofmiddle-agepeople,highbloodlevelsofthevitaminwerelinkedtobetterrecoveryfromdepression.

Itbolsterstheagingbrain.

Havingdepressionputsyouatgreaterriskofcognitivedecline,whichcanleadtodementia,butonestudyshowedthatvitaminB12mayhelpfight this progression. The diets and depression symptoms of morethan 3,500 seniors were studied at 3-year intervals. Researchersobserved a 2 percent decrease in depression risk per year for everyadditional10microgramsofB12 and10milligramsofvitaminB6 intheir diets. Other studies support the brain-B12 connection: Britishresearchers observed faster cognitive decline in people with lowervitamin B12 levels, and a 7-year Swedish study found that subjectswith higher concentrations ofB12 in their bodies had lower risks ofAlzheimer’sdisease.

You’llseeclearly.

Ifyoupictureyourselfbehindthewheelofaconvertiblecruisingupthecoastwellintoretirement,considerboostingyourB12forhealthyeyes.AstudyinthejournalArchivesofInternalMedicinereporteda41percentreductionintheriskofmaculardegeneration,aconditionthatsignificantlyaffectsvision.More than5,000womenweregiveneither vitaminB12, alongwith folate andB6, or a placebo andwerefollowedfor7years.ThosewhogottheBvitaminshada33percentlesschanceofdevelopingage-relatedmaculardegenerationthanthose

intheplacebogroup.

Itputsthebrakesonmigraines.

TogetherwithfolicacidandB6,vitaminB12reducedtheseverityandfrequency of migraines for patients in an Australian study. The Bvitamins lowered the patients’ homocysteine levels by 39 percent,which researchers attribute to the success of the treatment.Elevatedhomocysteine, an amino acid regulated by B vitamins, has beenobservedinpeoplewhosufferfrommigraines.

VITAMINC

YOURDAILYDOSE:60milligrams

TOP SOURCES: Brussels sprouts, strawberries, red bell peppers,oranges, kiwi, green bell peppers, broccoli, grapefruit, tomato juice,cantaloupe,cabbage

WHENYOU THINK of vitamin C, two things probably come tomind:orangesandcoldprevention.Butwhatyoushouldbethinkingis red bell peppers and smooth skin.Amedium red bell pepper hasnearly twice the vitamin C of a medium navel orange. And whileloadinguponCdoesn’tpreventcolds,itdoesplayanimportantroleincollagenproduction.Thisproteinisfoundinconnectivetissue,likeligamentsandtendons,andalsointhemiddlelayeroftheskin,calledthedermis.Thereitformsameshlikesupportsystemthatkeepsskinfirm. When collagen diminishes, you may notice wrinkles andsagging. In fact, in one study, dermatologists examined the skin ofmorethan4,000womenbetweentheagesof40and74andfoundthatthosewithahigh intakeofvitaminCwere11percent less likely tohaveawrinkledappearance.

Ofcourse,lookinggoodisn’ttheonlyreasontogetenoughCinyourdiet.Thevitaminisapowerfulantioxidantthatabsorbsfreeradicals,the toxic substances that candamagecells and lead to inflammation

anddisease. It alsohelps thebodyuseotherantioxidants, especiallyvitamin E. Without vitamin C, our bodies couldn’t make certainneurotransmitters (chemicals that help nerve and brain cellscommunicate with each other), heal wounds, or metabolize protein.Unlikemostanimals,humanscan’tmanufacturevitaminC from thefoodsweeat,soweneedtogetasteadysupplyfromourdiets.

Whyyoucan’tlivewithoutvitaminC

Itfightsinflammation.

Menwho got around 100milligrams of vitaminC a day (about theamount in a cup of sliced strawberries) had less chance of havingelevatedlevelsofC-reactiveprotein,amarkerforinflammationthat’sbeenlinkedtoahigherriskforheartdisease.

You’llprotectyourselfagainstdiabetes.

PeoplewiththehighestintakeofvitaminCfromfruitsandvegetablescuttheirtype2diabetesriskby22percentcomparedtothosewiththelowest intake, according to a 12-year study involving more than21,000people.

Itmayhelpyouavoidastroke.

GettingplentyofvitaminCinyourdietwaslinkedtolowerincidenceof stroke in a study of more than 20,000 people. Those with thehighest blood levels of the vitamin (an indication of their fruit andvegetableintake)cuttheirstrokeriskby42percentcomparedtothosewiththelowestlevels.

Coldswon’tlastaslong.

PumpingupyourvitaminCisunlikely tomakeanydifferenceonceyou have cold symptoms. But consistently getting enough whileyou’rehealthymight shorten thedurationof anycoldyoudocatch.

An analysis of data from thousands of patients found an 8 percentdecreaseinthelengthofthecoldsforadultsanda14percentdecreaseinchildrenwhentheyweregettingabout200milligramsaday.

Theperfectpairing

When you top a bean burritowith a hefty spoonful of salsa, you’redoing more than spicing up your meal. You’re making sure thatyou’re going to absorb more of the iron in the beans. Vitamin C,found in this case in tomatoes,makes the iron in plant foodsmoreavailabletothebody.

VITAMIND

YOURDAILYDOSE:400IU

TOPSOURCES:Sardines,wildsalmon,milk, tuna,yogurt,eggs,Swisscheese,swordfish

VITAMINDisoneofthemostcontroversialnutrientstoday,butitsefficacy is not what’s in question. As the benefits of vitamin Dcontinuetoemerge,thedebatehasfocusedonjusthowmuchofitweneedtothrive.Thecurrentrecommendationis400IUaday,sothat’sthevalueweusehere.Butmanyexpertsbelieve that thatamount istoo low. A study in the journal Archives of Internal Medicineestimates that77percentofAmericanshave inadequateblood levelsofthevitamin.Theresearcherssuggestthat1,000IUormoremaybeneededtocorrectandpreventadeficiency.AreportfromtheNationalInstituteofMedicinerecommends600IU.

Technically a hormone, vitamin D production in our bodies istriggeredbysunlightonexposedskin,andit’salsofoundnaturallyina few foods. (Milk, soymilk, cereal, and yogurt are often fortifiedwiththevitamin.)Bestknownforitshealthybonebenefits,vitaminDalso regulates cell growth, immune function, and neuromuscularactivity,andcontrolsinflammation.

Thankstosunscreenuse,Americansaren’tgettingasmuchvitaminDasweusedtofromthesun,andinnorthernclimatesduringthewinter,the sun isn’t strong enough to trigger vitamin D production.Whileyoucanmeetthecurrentdailydosethroughfood,youprobablyneedasupplementtogetmorethanthat;youmaywanttoaskyourdoctortodoablood test todetermineyourvitaminD levels. Ifyou takeasupplement,lookforvitaminD3;itmaybethebest-absorbedform.

Whyyoucan’tlivewithoutVitaminD

Youcan’thavestrongboneswithoutit.

Don’t think of milk as a kiddie beverage, but rather the perfectcocktailofcalciumandvitaminD.Expertsestimatethatonly10to15percent of the calcium in our diets is absorbed without adequatevitaminD.Together,thesetwonutrientspreventosteoporosis.ATuftsUniversitystudyshowedthatcalciumandvitaminDsupplementationreduced bone loss and lowered the chance of nonvertebral fracturesovera3-yearperiodformenandwomenoverage65.ASwissstudyshowed that the bone benefits can’t be attributed to calcium alone.Researchers gave half of a group of older women calcium plusvitamin D, while the other half received calcium alone. After 3months, they found that the calcium and vitaminD group had a 60percent reduction in the rate of falling (which helps prevent brokenbones),comparedtothecalciumgroup.

It’sacancerfighter.

Scientists have shown that vitamin D has an effect on cancer cellgrowth and can stop the disease from spreading.A European studycalculateda40percentlowerriskofcolorectalcancerinpeoplewiththe highest concentrations of vitaminD in their bodies compared topeople with the lowest. In women, it may protect against breastcancer. Canadian researchers analyzed sun exposure throughout the

livesofmorethan6,500womenandusedtheinformationtoestimatevitaminDlevels.Theyfoundthatwomenwhogot themostsunhad26 to50percent loweroddsofdevelopingbreastcancer.VitaminDmayalsopreventthegrowthofbreastcancercellsinwomenalreadybattlingthediseasebyproducingatumor-fightingprotein,accordingto researchers at the University of Medicine & Dentistry of NewJersey.

Dstandsfordiabetesprotection.

Exercise andmaintaining a healthyweight are still the top tools forpreventingdiabetes,butgettingenoughvitaminDgivesyouanextraboost thatmay reduceyour riskevenmore. Ina studyofmore than83,000 women, researchers at Tufts University found that thecombination of vitamin D and calcium slashed the chances ofdevelopingtype2diabetesby33percentovera20-yearperiod.Theprotectiveamountwasmorethan800IUofvitaminDandmorethan1,200 milligrams of calcium per day. Scientists believe vitamin Dhelps regulate insulin production in the pancreas, helping the bodyprocessglucoseefficiently.

You’llburnmorefat.

Overweight and obese people with high vitamin D levels were 70percentmorelikelytodroppoundsthanthosewiththelowestlevels,according to a study inTheAmerican Journal ofClinicalNutrition.Other studies found that vitamin D with calcium slowspostmenopausalweightgain.Australianresearchersreportthathavinga breakfast high in calcium and vitamin D even helps you eat lessduring the day. The vitamin helps release leptin, the hormone thatmakes you feel full, and reduces your production of two otherhormones,parathyroidhormoneandcalcitrol,thatcauseyourbodytohangontofat.

Ithelpshypertension.

Studies suggest that calcium can treat high blood pressure, butresearchersinGermanydiscoveredthataddingvitaminDtothemixprovides even bigger improvements. Women who got calcium andvitaminDover an8-weekperiod sawa9.3percentdrop in systolicbloodpressurecomparedtowomenwhotookonlycalcium.Anotherconnection between vitamin D and heart health has been observedwhen scientists take into account where you live: Both vitamin Ddeficiencyandbloodpressureincreasethefurtherawayyougetfromthe equator, where sun exposure and, in turn, vitamin D levels arelowest.

Youmaypreventaseriousautoimmunedisease.

Australianresearchersfoundthatpeoplewithmoresundamage,andconsequentlyhigherbloodlevelsofvitaminD,hada60percentlowerriskofmultiple sclerosis.This isnota freepass togo tanning (notethe word damage), but the study does suggest that the vitamin isprotective.AHarvard study that did notmeasure sun exposure alsofound benefits: As vitamin D levels in the body increased, risk ofmultiplesclerosisdecreasedinwhites,thoughthebenefitdidnotholdupforAfricanAmericanandHispanicstudyparticipants.

Itkeepsdepressionatbay.

Once you’ve battled depression, it’s not uncommon to experience arecurrence. Researchers at the University of Texas SouthwesternMedicalCenterinDallasfoundthathavingadequatevitaminDlevelscuttheriskofarelapseby10percent.

VITAMINE

YOURDAILYDOSE:30IU

TOP SOURCES: Peanuts, almonds, kiwi, sunflower seeds, hazelnuts,mango,peanutbutter,oliveoil,spinach

VITAMIN E’S PRIMARY job is to act as an antioxidant in thebody. It destroys free radicals, unstable molecules that can damagecells’DNAandleadtodisease.Freeradicalsmaybetheby-productsofnaturalprocessesinourbodies,buttheyalsoresultfromexposuretopollution,UVradiation,andcigarettesmoke.

Theantioxidantpoweraloneisreasontoupyourintake,butvitaminEhas other important roles in your body. It is involved in geneexpression, communication between cells, healthy blood vesselfunction, and immune response. Since vitamin E is fat soluble, fatmustbepresentinthedigestivetractforthebodytoabsorbit.SomeofthemostvitaminE-richfoods,likenutsandseeds,containhealthyfatsthatmayhelptheuptakeofthevitamin.Gettingyourdailydoseisnot only delicious, but its antioxidant punch could also make it alifesaver.

Whyyoucan’tlivewithoutvitaminE

Itcouldkeepyourheartgoingstrong.

A review of studies performed by the Department of BiochemistryandMolecularBiologyattheUniversityofBerninSwitzerlandfoundthat themore vitamins E andC and carotenoids people ate in theirdiets, the lower the incidence of cardiovascular disease and cancer.Vitamin E may reduce the odds of coronary heart disease bypreventing the oxidation of badLDL cholesterol,which can lead toatherosclerosis, and by preventing blood clots, which can block thearteries and keep blood from reaching the heart, leading to a heartattack.

Itprotectsyourbrain.

InaDutchstudypublishedintheArchivesofNeurology,peoplewhohad the highest levels of vitamin E had a 25 percent lower risk ofbeing diagnosedwith dementia over a 9-year period comparedwiththosewhohadthelowestlevels.Researchersbelievethevitaminmaycounteractoxidativedamagetoneuronsinthebrainthatcanbuildupover time and lead to cognitive decline. Another trial of patientsalready suffering from Alzheimer’s disease showed that vitamin Eslowedthedisease’sprogression,lengtheningthetimebeforepatientsrequired institutionalization or lost the ability to perform basicactivities.AthirdstudyevaluatedthetotalvitaminEintakeofseniorsover a 3-year period. The researchers observed a 36 percent slowerrate of mental decline in people with the highest vitamin Econsumption.Notably, thiseffectwasseennotonlywhenvitaminEintake came from a combination of food and supplements, but alsowhenitcamefromfoodalone.

Itmayhelpyoubeatcancer.

Study results are mixed, but some data points to antioxidants likevitaminEastoolsinthearsenalofcancerprevention.Astudyofmorethan 35,000women showed that thosewho took in about 36 IU of

vitaminEadaywerelesslikelytodevelopcoloncancercomparedtothosewhogotjustabout6IUaday.Theeffectwasespeciallystronginthoseyoungerthan65.AstudyofmalesmokersinFinlandfoundthathavinghighbloodlevelsofvitaminEtranslatedtoa48percentreduction in the risk of developing pancreatic cancer (smoking is amajorriskfactorforthisdisease).

Itprovidesextraprotectionagainsttheflu.

For vaccinations to work effectively, our bodies must mount animmune response, creating antibodies that destroy the flu virus orwhatever diseasewe’re being vaccinated against. In other words, ifourimmunesystemscan’tget“angry”enoughtodosomethingaboutthe offending substance, wemay still get sick. Vitamin E has beenshowntoimprovetheresponsetovaccinationsinolderpeoplewhoseimmunesystemsmaybelessfeisty.

ANTHOCYANIN-RICHRECIPES

Blueberry-OatmealCasserolewithBakedYogurtTopping2servings

Blueberry-CornmealWaffleswithBlueberrySauce2servings

GrilledEggplant,Tomato,andFreshMozzarellaSandwiches2servings

PearlCouscouswithRoastedBeets,LimaBeans,andFeta1½servings

Borscht2servings

SwissChard,Eggplant,andMushroomLasagna2servings

StuffedEggplantwithCouscous,RoastedRedPeppers,andGoatCheese2servings

RoastedChickenBreastswithSautéedCabbageandApples2½servings

RoastedBeetandBeetGreenSauté2servings

GrilledJapaneseEggplantwithMisoGlaze4½servings

RedCabbageSlawwithTangyPoppySeedDressing1½servings

BlueberryFool2servings

CALCIUM-RICHRECIPES

Blueberry-OatmealCasserolewithBakedYogurtTopping27%ofyourdailydose

CreamySteel-CutOatswithDriedCranberriesandPistachios35%ofyourdailydose

SweetCornFrittata33%ofyourdailydose

BakedEggsinHamCups26%ofyourdailydose

EggsFlorentineonEnglishMuffins36%ofyourdailydose

ChoppedVegetableSaladwithSardinesandToastedPitaCroutons33%ofyourdailydose

SardineBaguetteSandwicheswithCreamyAvocadoSpread33%ofyourdailydose

Date-RicottaCrostiniandArugulaSalad36%ofyourdailydose

HamandWhiteCheddarPaniniwithMangoChutney30%ofyourdailydose

RoastedTomatoSoupwithWhiteCheddarGrilledCheeseSandwiches35%ofyourdailydose

GrilledBrusselsSproutandTofuSkewerswithBalsamicGlaze41%ofyourdailydose

Turkey-FetaMeatballswithRoastedRedPepperDippingSauce29%ofyourdailydose

Yogurt-MarinatedChickenSkewerswithCucumber-YogurtSauce

29%ofyourdailydose

Baked Penne with Creamy Swiss Cheese Sauce, Mushrooms, andAsparagus38%ofyourdailydose

StuffedShellswithChunkyTomatoSauce41%ofyourdailydose

SpinachGnudiwithQuickChunkyTomatoSauce34%ofyourdailydose

SwissChard,Eggplant,andMushroomLasagna47%ofyourdailydose

LinguinewithKale,Olives,andCurrants27%ofyourdailydose

Spaghetti with Sardines, Caramelized Fennel, and Buttery Garlic BreadCrumbs38%ofyourdailydose

PizzawithButternutSquash,Spinach,andFontina26%ofyourdailydose

BakedChickenParmesanwithHomemadeTomatoSauce37%ofyourdailydose

IndividualTunaCasseroleswithPeasandTarragon38%ofyourdailydose

BraisedKalewithBlack-EyedPeas26%ofyourdailydose

TuscanKaleSaladwithAlmondsandParmesan26%ofyourdailydose

DarkChocolatePuddingwithWhippedRicotta26%ofyourdailydose

CardamomYogurtCheesecakewithCaramelizedPlums25%ofyourdailydose

CAROTENOID-RICHRECIPES

EggsFlorentineonEnglishMuffins2servings

TropicalAmbrosiaSalad5servings

RoastedSweetPotatoandPumpkinSeedSaladwithWarmBacon-TomatoVinaigrette3½servings

Date-RicottaCrostiniandArugulaSalad1serving

MediterraneanEdamamePattiesinWholeWheatPitawithTahiniSauce1½servings

RoastedTomatoSoupwithWhiteCheddarGrilledCheeseSandwiches1½servings

AsianChickenSaladinLettuceCupswithPeanutSauce1½servings

TunaandChickpeaSaladinTomatoCups1serving

CreamyBroccoli-PeaSoupwithBaconandCheddar5servings

CurriedRedLentilandCarrotSoup2servings

SwissChardandWhiteBeanSoup2½servings

LemonyChicken,SpinachandOrzoSoup1serving

BrusselsSproutPopperswithOrange-PoppySeedDippingSauce1½servings

StuffedShellswithChunkyTomatoSauce1serving

SpinachGnudiwithQuickChunkyTomatoSauce2servings

SwissChard,Eggplant,andMushroomLasagna5servings

FettuccinewithLentilBolognese2servings

LinguinewithKale,Olives,andCurrants2servings

PizzawithButternutSquash,Spinach,andFontina2servings

Picadillo-StuffedRedBellPeppers3servings

WildRice-StuffedAcornSquash2servings

BakedChickenParmesanwithHomemadeTomatoSauce2servings

RoastChickenwithBrusselsSprouts,RoastedGrapes,andHazelnuts2servings

BlackBean-TurkeyChiliwithButternutSquash3½servings

BeefStewwithRootVegetables1serving

BeefandBroccoliwithBrownRice4servings

GrilledSteakauPoivrewithSautéedBroccoliRabe1serving

ShrimpandAsparagusStir-FrywithRiceNoodles2½servings

BroiledAsparaguswithSun-DriedTomatoVinaigrette3servings

SweetandTangyBakedBeansandTomatoes1serving

RoastedBeetandBeetGreenSauté3servings

BraisedKalewithBlack-EyedPeas3servings

CarrotGratinwithCreamyGoatCheeseSauce2servings

BraisedSpinachandPotatoeswithIndianSpices2servings

Honey-LimeGlazedCarrots2servings

ShreddedCarrotandChickpeaSalad2servings

RedCabbageSlawwithTangyPoppySeedDressing1serving

FingerlingPotatoSaladwithCreamyMustard-AnchovyDressing2servings

TuscanKaleSaladwithAlmondsandParmesan1serving

FIBER-RICHRECIPES

Barley-BananaPancakes44%ofyourdailydose

Blueberry-CornmealWaffleswithBlueberrySauce36%ofyourdailydose

CreamySteel-CutOatswithDriedCranberriesandPistachios28%ofyourdailydose

Pear-OatBranQuickBread25%ofyourdailydose

EggsFlorentineonEnglishMuffins40%ofyourdailydose

TropicalAmbrosiaSalad44%ofyourdailydose

SardineBaguetteSandwicheswithCreamyAvocadoSpread28%ofyourdailydose

SteakSaladwithPickledPearsandBlueCheese32%ofyourdailydose

Turkey,Pear,andGrilledRadicchioBaguetteSandwiches32%ofyourdailydose

Date-RicottaCrostiniandArugulaSalad40%ofyourdailydose

MediterraneanEdamamePattiesinWholeWheatPitawithTahiniSauce

44%ofyourdailydose

FishTacoswithBlackBean–PapayaSalsa32%ofyourdailydose

Flaxseed-CoatedCodSandwiches52%ofyourdailydose

RoastedTomatoSoupwithWhiteCheddarGrilledCheeseSandwiches32%ofyourdailydose

GrilledEggplant,Tomato,andFreshMozzarellaSandwiches40%ofyourdailydose

PearlCouscouswithRoastedBeets,LimaBeans,andFeta36%ofyourdailydose

GrilledBrusselsSproutandTofuSkewerswithBalsamicGlaze44%ofyourdailydose

AsianChickenSaladinLettuceCupswithPeanutSauce32%ofyourdailydose

Borscht36%ofyourdailydose

CreamyBroccoli-PeaSoupwithBaconandCheddar40%ofyourdailydose

CurriedRedLentilandCarrotSoup56%ofyourdailydose

SwissChardandWhiteBeanSoup36%ofyourdailydose

Baked Penne with Creamy Swiss Cheese Sauce, Mushrooms, andAsparagus28%ofyourdailydose

PearledBarleyRisottowithPeas,Pancetta,andSun-DriedTomatoes52%ofyourdailydose

SwissChard,Eggplant,andMushroomLasagna48%ofyourdailydose

FettuccinewithLentilBolognese80%ofyourdailydose

LinguinewithKale,Olives,andCurrants44%ofyourdailydose

Spaghetti with Sardines, Caramelized Fennel, and Buttery Garlic BreadCrumbs52%ofyourdailydose

StuffedEggplantwithCouscous,RoastedRedPeppers,andGoatCheese56%ofyourdailydose

PizzawithButternutSquash,Spinach,andFontina52%ofyourdailydose

WildRice-StuffedAcornSquash52%ofyourdailydose

RoastChickenwithBrusselsSprouts,RoastedGrapes,andHazelnuts32%ofyourdailydose

PumpkinSeed-CoatedChickenBreastswithBulgurPilaf36%ofyourdailydose

BlackBean-TurkeyChiliwithButternutSquash60%ofyourdailydose

BeefStewwithRootVegetables44%ofyourdailydose

BeefandBroccoliwithBrownRice28%ofyourdailydose

GrilledSteakauPoivrewithSautéedBroccoliRabe28%ofyourdailydose

RoastPorkTenderloinwithEdamameSuccotash28%ofyourdailydose

PorkBraisedinKiwi-CoconutSaucewithWhiteBeans36%ofyourdailydose

Pan-RoastedSalmonwithLentilPilaf40%ofyourdailydose

SweetandTangyBakedBeansandTomatoes44%ofyourdailydose

RoastedBeetandBeetGreenSauté28%ofyourdailydose

BraisedKalewithBlack-EyedPeas36%ofyourdailydose

RedPotatoeswithEdamamePesto28%ofyourdailydose

ShreddedCarrotandChickpeasSalad32%ofyourdailydose

GrilledJapaneseEggplantwithMisoGlaze40%ofyourdailydose

QuinoawithBlackBeans,Tomatoes,Corn,andFeta28%ofyourdailydose

CurriedRoastedCauliflowerwithFlaxseeds28%ofyourdailydose

Kiwi-BananaSmoothiewithSunflowerSeeds44%ofyourdailydose

DateSquareswithEasyBanana“IceCream”32%ofyourdailydose

Cocoa-RoastedPeanutswithCayenne28%ofyourdailydose

FOLATE-RICHRECIPES

PoachedEggswithSteamedAsparagusandAsiagoCheese28%ofyourdailydose

EggsFlorentineonEnglishMuffins48%ofyourdailydose

TropicalAmbrosiaSalad26%ofyourdailydose

MediterraneanEdamamePattiesinWholeWheatPitawithTahiniSauce70%ofyourdailydose

FishTacoswithBlackBean–PapayaSalsa26%ofyourdailydose

Flaxseed-CoatedCodSandwiches121%ofyourdailydose

PearlCouscouswithRoastedBeets,LimaBeans,andFeta44%ofyourdailydose

GrilledBrusselsSproutandTofuSkewerswithBalsamicGlaze32%ofyourdailydose

AsianChickenSaladinLettuceCupswithPeanutSauce29%ofyourdailydose

Borscht42%ofyourdailydose

CreamyBroccoli-PeaSoupwithBaconandCheddar

32%ofyourdailydose

LemonyChicken,Spinach,andOrzoSoup42%ofyourdailydose

CrabCocktailwithMango31%ofyourdailydose

SpinachGnudiwithQuickChunkyTomatoSauce31%ofyourdailydose

FettuccinewithLentilBolognese48%ofyourdailydose

WildRice–StuffedAcornSquash31%ofyourdailydose

RoastChickenwithBrusselsSprouts,RoastedGrapes,andHazelnuts28%ofyourdailydose

BeefStewwithRootVegetables31%ofyourdailydose

BeefandBroccoliwithBrownRice35%ofyourdailydose

GrilledSteakauPoivrewithSautéedBroccoliRabe40%ofyourdailydose

RoastPorkTenderloinwithEdamameSuccotash78%ofyourdailydose

SeafoodPaella43%ofyourdailydose

ShrimpandAsparagusStir-FrywithRiceNoodles28%ofyourdailydose

BroiledAsparaguswithSun-DriedTomatoVinaigrette

26%ofyourdailydose

SweetandTangyBakedBeansandTomatoes36%ofyourdailydose

RoastedBeetandBeetGreenSauté31%ofyourdailydose

RedPotatoeswithEdamamePesto56%ofyourdailydose

BraisedSpinachandPotatoeswithIndianSpices33percentofyourdailydose

Cocoa-RoastedPeanutswithCayenne36%ofyourdailydose

IRON-RICHRECIPES

PoachedEggswithSteamedAsparagusandAsiagoCheese25%ofyourdailydose

Grass-FedBeefBurgerswithBlueCheeseSauce28%ofyourdailydose

MediterraneanEdamamePattiesinWholeWheatPitawithTahiniSauce28%ofyourdailydose

Flaxseed-CoatedCodSandwiches28%ofyourdailydose

OysterPo’BoyswithQuickRemouladeSauce39%ofyourdailydose

GrilledBrusselsSproutandTofuSkewerswithBalsamicGlaze39%ofyourdailydose

CurriedRedLentilandCarrotSoup28%ofyourdailydose

BakedOysterswithLeeksandButteryBreadCrumbs33%ofyourdailydose

FettuccinewithLentilBolognese26%ofyourdailydose

Spaghetti with Sardines, Caramelized Fennel, and Buttery Garlic BreadCrumbs33%ofyourdailydose

PizzawithButternutSquash,Spinach,andFontina28%ofyourdailydose

WildRice-StuffedAcornSquash28%ofyourdailydose

RoastChickenwithBrusselsSprouts,RoastedGrapes,andHazelnuts28%ofyourdailydose

PumpkinSeed-CoatedChickenBreastswithBulgurPilaf28%ofyourdailydose

BlackBean-TurkeyChiliwithButternutSquash39%ofyourdailydose

BeefStewwithRootVegetables33%ofyourdailydose

BeefandBroccoliwithBrownRice28%ofyourdailydose

GrilledSteakauPoivrewithSautéedBroccoliRabe33%ofyourdailydose

Pan-RoastedSalmonwithLentilPilaf28%ofyourdailydose

SteamedClamsandChickpeasinTomato-LeekBroth83%ofyourdailydose

SeafoodPaella83%ofyourdailydose

ShrimpandAsparagusStir-FrywithRiceNoodles33%ofyourdailydose

BraisedKalewithBlack-EyedPeas28%ofyourdailydose

MAGNESIUM-RICHRECIPES

Blueberry-OatmealCasserolewithBakedYogurtTopping26%ofyourdailydose

RoastedSweetPotatoandPumpkinSeedSaladwithWarmBacon-TomatoVinaigrette35%ofyourdailydose

MediterraneanEdamamePattiesinWholeWheatPitawithTahiniSauce28%ofyourdailydose

Flaxseed-CoatedCodSandwiches60%ofyourdailydose

SwissChardandWhiteBeanSoup35%ofyourdailydose

PumpkinSeedDip27%ofyourdailydose

SwissChard,Eggplant,andMushroomLasagna39%ofyourdailydose

WildRice-StuffedAcornSquash37%ofyourdailydose

BraisedChickenwithDates,Ginger,andAlmonds26%ofyourdailydose

PumpkinSeed-CoatedChickenBreastswithBulgurPilaf55%ofyourdailydose

BeefStewwithRootVegetables29%ofyourdailydose

BeefandBroccoliwithBrownRice36%ofyourdailydose

RoastPorkTenderloinwithEdamameSuccotash27%ofyourdailydose

RedPotatoeswithEdamamePesto26%ofyourdailydose

Kiwi-BananaSmoothiewithSunflowerSeeds26%ofyourdailydose

Cocoa-RoastedPeanutswithCayenne25%ofyourdailydose

OMEGA-3-RICHRECIPES

Blueberry-CornmealWaffleswithBlueberrySauceALA

Pear-OatBranQuickBreadALA

EggsFlorentineonEnglishMuffins63%ofyourdailydose

ChoppedVegetableSaladwithSardinesandToastedPitaCroutons114%ofyourdailydose

SardineBaguetteSandwicheswithCreamyAvocadoSpread124%ofyourdailydose

FishTacoswithBlackBean–PapayaSalsa

34%ofyourdailydose

Flaxseed-CoatedCodSandwiches423%ofyourdailydose

OysterPo’BoyswithQuickRemouladeSauce29%ofyourdailydose

TunaandChickpeaSaladinTomatoCups34%ofyourdailydose

BakedOysterswithLeeksandButteryBreadCrumbs49%ofyourdailydose

CrabCocktailwithMango35%ofyourdailydose

SalmonCakeswithDillYogurt116%ofyourdailydose

Spaghetti with Sardines, Caramelized Fennel, and Buttery Garlic BreadCrumbs104%ofyourdailydose

StuffedEggplantwithCouscous,RoastedRedPeppers,andGoatCheeseALA

RoastChickenwithBrusselsSprouts,RoastedGrapes,andHazelnutsALA

BeefandBroccoliwithBrownRiceALA

RoastedCedar-PlankSalmonwithMustard-MapleGlaze180%ofyourdailydose

Pan-RoastedSalmonwithLentilPilaf180%ofyourdailydose

IndividualTunaCasseroleswithPeasandTarragon28%ofyourdailydose

SeafoodPaella75%ofyourdailydose

SweetandTangyBakedBeansandTomatoesALA

BraisedKalewithBlack-EyedPeasALA

CurriedRoastedCauliflowerwithFlaxseedsALA

CrabFriedRicewithTofu44%ofyourdailydose

BakedAppleswithWalnuts,Cinnamon,andRaisinsALA

DarkChocolateWalnutBrowniesALA

SpicedWalnutswithOrangeZestandRosemaryALA

POTASSIUM-RICHRECIPES

TropicalAmbrosiaSalad31%ofyourdailydose

Date-RicottaCrostiniandArugulaSalad25%ofyourdailydose

Flaxseed-CoatedCodSandwiches63%ofyourdailydose

PearlCouscouswithRoastedBeets,LimaBeans,andFeta

25%ofyourdailydose

Borscht39%ofyourdailydose

CurriedRedLentilandCarrotSoup31%ofyourdailydose

SwissChardandWhiteBeanSoup27%ofyourdailydose

LemonyChicken,Spinach,andOrzoSoup29%ofyourdailydose

BakedPotatoSkinswithBaconandCheddar26%ofyourdailydose

SwissChard,Eggplant,andMushroomLasagna35%ofyourdailydose

FettuccinewithLentilBolognese28%ofyourdailydose

Spaghetti with Sardines, Caramelized Fennel, and Buttery Garlic BreadCrumbs33%ofyourdailydose

WildRice-StuffedAcornSquash48%ofyourdailydose

RoastedChickenBreastswithSautéedCabbageandApples39%ofyourdailydose

BraisedChickenwithDates,Ginger,andAlmonds42%ofyourdailydose

RoastChickenwithBrusselsSprouts,RoastedGrapes,andHazelnuts33%ofyourdailydose

PumpkinSeed-CoatedChickenBreastswithBulgurPilaf31%ofyourdailydose

BlackBean-TurkeyChiliwithButternutSquash32%ofyourdailydose

GrilledSteakwithPeperonataSauce29%ofyourdailydose

BeefStewwithRootVegetables53%ofyourdailydose

BeefandBroccoliwithBrownRice37%ofyourdailydose

GrilledSteakauPoivrewithSautéedBroccoliRabe27%ofyourdailydose

RoastPorkTenderloinwithEdamameSuccotash36%ofyourdailydose

PorkBraisedinKiwi-CoconutSaucewithWhiteBeans30%ofyourdailydose

Pan-RoastedSalmonwithLentilPilaf34%ofyourdailydose

RoastedBeetandBeetGreenSauté28%ofyourdailydose

BraisedKalewithBlack-EyedPeas25%ofyourdailydose

RedPotatoeswithEdamamePesto32%ofyourdailydose

FingerlingPotatoSaladwithCreamyMustard-AnchovyDressing25%ofyourdailydose

Kiwi-BananaSmoothiewithSunflowerSeeds32%ofyourdailydose

DateSquareswithEasyBanana“IceCream”26%ofyourdailydose

VITAMINB12–RICHRECIPES

SweetCornFrittata33%ofyourdailydose

BakedEggsinHamCups33%ofyourdailydose

EggsFlorentineonEnglishMuffins27%ofyourdailydose

ChoppedVegetableSaladwithSardinesandToastedPitaCroutons100%ofyourdailydose

SardineBaguetteSandwicheswithCreamyAvocadoSpread117%ofyourdailydose

Grass-FedBeefBurgerswithBlueCheeseSauce50%ofyourdailydose

Flaxseed-CoatedCodSandwiches167%ofyourdailydose

OysterPo’BoyswithQuickRemouladeSauce150%ofyourdailydose

TunaandChickpeaSaladinTomatoCups50%ofyourdailydose

CrabCocktailwithMango67%ofyourdailydose

Spaghetti with Sardines, Caramelized Fennel, and Buttery Garlic BreadCrumbs100%ofyourdailydose

GrilledSteakwithPeperonataSauce33%ofyourdailydose

BeefStewwithRootVegetables100%ofyourdailydose

BeefandBroccoliwithBrownRice33%ofyourdailydose

GrilledSteakauPoivrewithSautéedBroccoliRabe28%ofyourdailydose

RoastedCedar-PlankSalmonwithMustard-MapleGlaze133%ofyourdailydose

Pan-RoastedSalmonwithLentilPilaf116%ofyourdailydose

IndividualTunaCasseroleswithPeasandTarragon43%ofyourdailydose

SteamedClamsandChickpeasinTomato-LeekBroth717%ofyourdailydose

SeafoodPaella500%ofyourdailydose

CrabFriedRicewithTofu50%ofyourdailydose

VITAMINC–RICHRECIPES

Blueberry-CornmealWaffleswithBlueberrySauce30%ofyourdailydose

SweetCornFrittata30%ofyourdailydose

EggsFlorentineonEnglishMuffins37%ofyourdailydose

TropicalAmbrosiaSalad480%ofyourdailydose

RoastedSweetPotatoandPumpkinSeedSaladwithWarmBacon-TomatoVinaigrette47%ofyourdailydose

ChoppedVegetableSaladwithSardinesandToastedPitaCroutons53%ofyourdailydose

SardineBaguetteSandwicheswithCreamyAvocadoSpread37%ofyourdailydose

Date-RicottaCrostiniandArugulaSalad32%ofyourdailydose

MediterraneanEdamamePattiesinWholeWheatPitawithTahiniSauce60%ofyourdailydose

FishTacoswithBlackBean–PapayaSalsa67%ofyourdailydose

Flaxseed-CoatedCodSandwiches128%ofyourdailydose

RoastedTomatoSoupwithWhiteCheddarGrilledCheeseSandwiches185%ofyourdailydose

PearlCouscouswithRoastedBeets,LimaBeans,andFeta55%ofyourdailydose

SobaNoodleswithAlmondSauceandShreddedChicken80%ofyourdailydose

GrilledBrusselsSproutandTofuSkewerswithBalsamicGlaze298%ofyourdailydose

AsianChickenSaladinLettuceCupswithPeanutSauce123%ofyourdailydose

TunaandChickpeaSaladinTomatoCups75%ofyourdailydose

Borscht45%ofyourdailydose

CreamyBroccoli-PeaSoupwithBaconandCheddar278%ofyourdailydose

CurriedRedLentilandCarrotSoup47%ofyourdailydose

SwissChardandWhiteBeanSoup80%ofyourdailydose

LemonyChicken,Spinach,andOrzoSoup40%ofyourdailydose

BakedPotatoSkinswithBaconandCheddar43%ofyourdailydose

BrusselsSproutPopperswithOrange-PoppySeedDippingSauce202%ofyourdailydose

PumpkinSeedDip25%ofyourdailydose

Turkey-FetaMeatballswithRoastedRedPepperDippingSauce60%ofyourdailydose

StuffedShellswithChunkyTomatoSauce43%ofyourdailydose

SpinachGnudiwithQuickChunkyTomatoSauce42%ofyourdailydose

SwissChard,Eggplant,andMushroomLasagna87%ofyourdailydose

FettuccinewithLentilBolognese63%ofyourdailydose

LinguinewithKale,Olives,andCurrants233%ofyourdailydose

Spaghetti with Sardines, Caramelized Fennel, and Buttery Garlic BreadCrumbs50%ofyourdailydose

StuffedEggplantwithCouscous,RoastedRedPeppers,andGoatCheese110%ofyourdailydose

PizzawithButternutSquash,Spinach,andFontina35%ofyourdailydose

Picadillo-StuffedRedBellPeppers382%ofyourdailydose

WildRice-StuffedAcornSquash90%ofyourdailydose

RoastedChickenBreastswithSautéedCabbageandApples112%ofyourdailydose

BraisedChickenwithDates,Ginger,andAlmonds42%ofyourdailydose

BakedChickenParmesanwithHomemadeTomatoSauce62%ofyourdailydose

RoastChickenwithBrusselsSprouts,RoastedGrapes,andHazelnuts242%ofyourdailydose

BlackBean-TurkeyChiliwithButternutSquash138%ofyourdailydoseGrilledSteakwith

PeperonataSauce465%ofyourdailydose

BeefStewwithRootVegetables85%ofyourdailydose

BeefandBroccoliwithBrownRice258%ofyourdailydose

GrilledSteakauPoivrewithSautéedBroccoliRabe47%ofyourdailydose

RoastPorkTenderloinwithEdamameSuccotash123%ofyourdailydose

PorkBraisedinKiwi-CoconutSaucewithWhiteBeans268%ofyourdailydose

SteamedClamsandChickpeasinTomato-LeekBroth67%ofyourdailydose

SeafoodPaella173%ofyourdailydose

ShrimpandAsparagusStir-FrywithRiceNoodles38%ofyourdailydose

RoastedBeetandBeetGreenSauté57%ofyourdailydose

BraisedKalewithBlack-EyedPeas355%ofyourdailydose

RedPotatoeswithEdamamePesto48%ofyourdailydose

BraisedSpinachandPotatoeswithIndianSpices47%ofyourdailydose

ShreddedCarrotandChickpeaSalad40%ofyourdailydose

RedCabbageSlawwithTangyPoppySeedDressing190%ofyourdailydose

CurriedRoastedCauliflowerwithFlaxseeds191%ofyourdailydose

FingerlingPotatoSaladwithCreamyMustard-AnchovyDressing97%ofyourdailydose

TuscanKaleSaladwithAlmondsandParmesan137%ofyourdailydose

CrabFriedRicewithTofu50%ofyourdailydose

BlueberryFool33%ofyourdailydose

Strawberry-RicottaCrepes87%ofyourdailydose

StrawberryCocoaShortcakeswithAmarettoWhippedCream82%ofyourdailydose

Strawberry-MangoSmoothie207%ofyourdailydose

Kiwi-BananaSmoothiewithSunflowerSeeds328%ofyourdailydose

VITAMIND–RICHRECIPES

CreamySteel-CutOatswithDriedCranberriesandPistachios

29%ofyourdailydose

ChoppedVegetableSaladwithSardinesandToastedPitaCroutons33%ofyourdailydose

SardineBaguetteSandwicheswithCreamyAvocadoSpread39%ofyourdailydose

TunaandChickpeaSaladinTomatoCups45%ofyourdailydose

Spaghetti with Sardines, Caramelized Fennel, and Buttery Garlic BreadCrumbs34%ofyourdailydose

RoastedCedar-PlankSalmonwithMustard-MapleGlaze330%ofyourdailydose

Pan-RoastedSalmonwithLentilPilaf258%ofyourdailydose

IndividualTunaCasseroleswithPeasandTarragon34%ofyourdailydose

VITAMINE–RICHRECIPES

Almond-ApricotScones30%ofyourdailydose

TropicalAmbrosiaSalad25%ofyourdailydose

SobaNoodleswithAlmondSauceandShreddedChicken33%ofyourdailydose

AsianChickenSaladinLettuceCupswithPeanutSauce27%ofyourdailydose

PorkBraisedinKiwi-CoconutSaucewithWhiteBeans

27%ofyourdailydose

Kiwi-BananaSmoothiewithSunflowerSeeds27%ofyourdailydose

Cocoa-RoastedPeanutswithCayenne25%ofyourdailydose

3BREAKFAST

Blueberries:ANTHOCYANINSEggs:VITAMINB12Kiwi:VITAMINE

RecipesinthisChapter

Almond-ApricotScones

Barley-BananaPancakes

Blueberry-OatmealCasserolewithBakedYogurtTopping

Blueberry-CornmealWaffleswithBlueberrySauce

CreamySteel-CutOatswithDriedCranberriesandPistachios

Pear–OatBranQuickBread

PoachedEggswithSteamedAsparagusandAsiagoCheese

SweetCornFrittata

BakedEggsinHamCups

EggsFlorentineonEnglishMuffins

TropicalAmbrosiaSalad

Almond-ApricotScones

Almondmeal not only contributes vitamin E, but alsomakes thesesconesincrediblymoistandtender.Inaddition,thehealthyfatsinthenuts replace some of the butter typically used in scone recipes,keepingthesaturatedfatcontentlow.

PREPTIME:20MINUTES/TOTALTIME:40MINUTES/SERVINGS:8

1½cupsalmondmeal3⁄4cupwhitewholewheatflour1tablespoonplus1teaspoongranulatedsugar2

teaspoonsbakingpowder1teaspoongroundginger3tablespoonsbutter,frozen1cupdriedapricots,chopped¼cup2%milk

3tablespoonsbutter,frozen1cupdriedapricots,chopped¼cup2%milk3tablespoonshoney1teaspoonvanillaextract2largeeggs2teaspoonsturbinadoorothercoarsesugar2tablespoonsslicedalmonds,

toastedJam,forserving(optional)1HEATtheovento375°Fandlineabakingsheetwithparchmentpaper.Whisktogetherthealmondmeal,flour,granulatedsugar,bakingpowder,ginger,and½teaspoonsaltinalargebowl.Gratethebutteronthelargeholesofaboxgraterandaddtothebowl.Stirtocombine.Stirintheapricots.

2WHISK together themilk, honey, vanilla extract, and one of the eggs in asmall bowl. Add to the almond meal mixture and stir until just combined.Transfertoaflouredcuttingboard,sprinklewithflour,andformintoathickdisk.Rollintoa7″to8″circle,about3⁄4″thick,sprinklingflouroverthedoughandboardasneeded.Cutinto8wedges.

3WHISK togethertheremainingeggand1tablespoonwaterinasmallbowl.Lightlybrushoverthedough.Sprinklewiththeturbinadosugarandalmonds,pressing lightly to adhere. Transfer scones to the prepared baking sheet,arrangingthemabout1″apart.Bakeuntiltopsandbottomsaregoldenbrownandatoothpickinsertedinthecentercomesoutclean,14to16minutes.Coolon the baking sheet 5 minutes and serve, or transfer to a rack and coolcompletely.Servewithjam,ifdesired.

NUTRITION (perserving)298calories,8gprotein,35gcarbs,16gfat,4gsaturatedfat,284mgsodium VE 30%(9IU)dailyvitaminE

Barley-BananaPancakes

Barleymakesthesepancakesespeciallyfillingandtender.Tocutpreptime,make thebarleyup to2daysahead,orplan tomakeextra thenexttimeyouservebarleyasasidedish.

PREPTIME:5MINUTES/TOTALTIME:1HOUR20MINUTES/SERVINGS:4

½cuphulledbarley1¼cupswhitewholewheatflour1tablespoonsugar2teaspoonsbakingpowder½teaspoonbakingsoda1teaspooncinnamon¼teaspoonnutmeg1cuplow-fatmilk2largeeggwhites2tablespoonsbutter,meltedandcooled2mediumbananas,slicedMaple

syrup(optional)1BRING1¼cupswatertoaboilonhighheatinasmallsaucepan.Stirinthebarleyandreducetheheattolow.Coverandsimmeruntilthebarleyistenderandtheliquidisabsorbed,about50minutes.Removefromtheheatandrest,covered,10minutes.(Maybemadeupto2daysahead.Coolatroomtemperatureandrefrigerate.)2WHISKtogethertheflour,sugar,bakingpowder,bakingsoda,cinnamon,nutmeg,and¼teaspoonsaltinalargebowl.Whisktogetherthemilk,eggwhites,andbutterinamediumbowl.Addtotheflourmixture.Addthebarleyandstiruntiljustcombined.

3HEAT anonstickskilletorgriddleonmediumheat.Foreachpancake,coattheskilletwithcookingspray.Place3to4bananaslicesclosetogetherintheskillet and cook without moving until the bottom sides are golden brown,about1minute.Pour¼cupofthebarleymixtureoverthebananasandquicklyspread to cover them completely. Cook until the edges are set and bubblesform in the center, 1½ to 2minutes. Flip and cook until the bottom side isgoldenbrown,1to1½minuteslonger.Servewithmaplesyrup,ifdesired.

NUTRITION(perserving:three4″pancakes)390calories,14gprotein,68gcarbs,7gfat,4gsaturatedfat,721mgsodium Fi 44%(11g)dailyfiber

Blueberry-OatmealCasserolewithBakedYogurtTopping

AlayerofthickGreekyogurtisspreadonthisberry-packedcasseroleandbaked, addingaheftydoseof calcium.Theoven’sheatquicklyturnstheyogurtthickanddense,almostlikeasoftcheese,creatingarich-tastingtopping.

PREPTIME:10MINUTES/TOTALTIME:1HOUR10MINUTES/SERVINGS:4

4cupsfreshorfrozenblueberries1½cupsrolled(“oldfashioned”)oats¼cuplightbrownsugar

1½teaspoonscinnamon3⁄4teaspoonbakingpowder1

1⁄3cupsfat-freemilk1largeegg2teaspoonsvanillaextract1½cupsfat-freeplainGreekyogurt2tablespoonshoney

1HEATtheovento400°F.Add3cupsoftheblueberriestoan8″×8″bakingdish. (If using frozen berries, thaw the remaining berries on a paper towel–lined plate to soak up excesswater.)Whisk together the oats, brown sugar,cinnamon,bakingpowder, and½ teaspoon salt in a largebowl.Scatterovertheblueberries.

2WHISK together themilk, egg, andvanillaextract inamediumbowl.Pourevenlyovertheoats.Bakeuntiltheliquidisbubblingattheedgesandtheoatsarenearlyset,30minutes.Removefromtheoven.

3COMBINEtheyogurtandhoneyinamediumbowl.Spreadevenlyovertheoatsandsprinklewiththeremainingberries.Returntotheovenandbakeuntiltheyogurtisfirm,20minutes.Cool10minutesandserve.

NUTRITION(perserving:13⁄4cups)358calories,17gprotein,64gcarbs,4g

fat,1gsaturatedfat,439mgsodium Ca 27%(266mg)dailycalcium Mg 26%(105mg)dailymagnesium An 2servingsanthocyanin-richfood(blueberries)

Blueberry-CornmealWaffleswithBlueberrySauce

Swappingfreshblueberrysaucefortheusualmaplesyrupcutsdownonsugarsincetheberriesarenaturallysweet,savingyoucalories.Thecornstarch in thebatterhelpsproducecrispwaffles.Youcan just aseasilyusethisrecipeforpancakesifyoudon’thaveawaffleiron.

PREPTIME:10MINUTES/TOTALTIME:40MINUTES/SERVINGS:6

6cupsfreshblueberries7tablespoonsgranulatedsugarJuiceof1lemon(about3tablespoons)1cup

whitewholewheatflour1cupcornmeal

whitewholewheatflour1cupcornmeal¼cupcornstarch1½teaspoonsbakingpowder½teaspoonbakingsoda1½cupsbuttermilk2largeeggs,separated3tablespoonscanolaoilZestof1lemon(about2teaspoons),plusextraforgarnish(optional)

Confectioner’ssugar(optional)1COMBINE4½cupsoftheblueberries,5tablespoonsofthegranulatedsugar,andthelemonjuiceinalargesaucepanandbringtoasimmeronmedium-highheat.Reducetheheattomedium-lowandsimmer,stirringfrequently,untiltheberriesbreakdownandthemixturethickens,6to8minutes.Coverandsetaside.

2WHISKtogethertheflour,cornmeal,cornstarch,bakingpowder,bakingsoda,½ teaspoon salt, and the remaining granulated sugar in a large bowl.Whisktogetherthebuttermilk,eggyolks,oil,and2teaspoonszestinamediumbowl.

3HEATawaffleiron.Beattheeggwhiteswithanelectricmixeronhighspeeduntilstiffpeaksform,3to4minutes.Addthebuttermilkmixturetotheflourmixtureandgentlystiruntiljustmoistened.Addhalftheeggwhitesandgentlyfolduntil justcombined.Foldintheremainingeggwhitesandtheremaining1½cupsofblueberries.4COATthehotwaffleironwithcookingspray.Cookthewafflesaccordingtothemanufacturer’sinstructions,mistingtheironwithcooking spray before adding batter each time.Warm the blueberry sauce onlowheatifnecessaryandservewiththewaffles.Garnishwithlemonzestanddustwithconfectioner’ssugar,ifdesired.

NUTRITION (per serving: 1 regularwaffle, 7″ to 8″, and½ cup sauce) 395calories,9gprotein,71gcarbs,10gfat,1gsaturatedfat,499mgsodium Fi36%(9g)dailyfiber VC 30%(18mg)dailyvitaminC

O3 ALAomega-3s An 2servingsanthocyanin-richfood(blueberries)

CreamySteel-CutOatswithDriedCranberriesandPistachios

If you’ve never tried steel-cut oats, they’re nothing like the “old-fashioned”typethathavebeenrolledorflattenedtospeedupcookingtime. They have a chewy, creamy texture, making them especiallystick-to-your-ribssatisfying.Theydo take longer tocook,butwe’venixedthatconcernwithanovernightmethodthattakesjustminutesofactivetime.

PREPTIME:10MINUTES/TOTALTIME:20MINUTES+STANDINGTIME/SERVINGS:4

4cupsfat-freemilk1cupsteel-cutoats½teaspooncinnamon½teaspoongroundginger½cupdriedcranberries,chopped6tablespoonschoppedshelledpistachios2tablespoonsplus2teaspoonsmaple

syrup1BRINGthemilktoasimmerinamediumsaucepanonmedium-highheat,stirringoccasionallytokeepthemilkfromstickingtothebottomofthepan,about10minutes.Addtheoats,cinnamon,ginger,and1⁄8teaspoonsalt.Returntoasimmer,reducetheheattomediumlow,andcook,stirringconstantly,1minute.Coverandremovefromtheheat.Coolatroomtemperature30minutesto1hour,usingtheshortertimeifroomtemperatureiswarm.Placethecoveredsaucepanintherefrigerator;chillovernight.

2HEATtheoatsonlowheat,stirringfrequently,untilthickenedandtender,10to 15 minutes. Divide among 4 bowls and top evenly with the cranberries,pistachios,andmaplesyrup.

NUTRITION(perserving:1¼cups)385calories,18gprotein,65gcarbs,8gfat,1gsaturatedfat,168mgsodium Ca 35%(354mg)dailycalcium VD 29%(115IU)dailyvitaminD

Fi 28%(7g)dailyfiber

Pear–OatBranQuickBread

Athicksliceofthisbreadmakesaheartyon-the-gobreakfast.Italsofreezeswell, so you canwrap individual slices in a double layer ofplasticwrap,freezethemallinalargezip-topbag,andgrabasliceonyourwayoutthedoor.

PREPTIME:25MINUTES/TOTALTIME:1HOUR20MINUTES/SERVINGS:8

1½cupswhitewholewheatflour3⁄4cupoatbran2⁄3cuplightbrownsugar2

teaspoonsbakingpowder½teaspoongroundginger½teaspooncinnamon½teaspoonbakingsoda2largeeggs1cupbuttermilk3tablespoonscanolaoil3cupsdicedpears(skinon)½cupchoppeddriedplums

¼cuppecans,toastedandchopped1tablespoonturbinadoorothercoarsesugar1HEATtheovento350°F.Lightlycoata9″×5″breadpanwithcookingspray.

2WHISK together the flour, oat bran, brown sugar, baking powder, ginger,cinnamon,bakingsoda,and½ teaspoonsalt ina largebowl.Whisk togethertheeggs,buttermilk,andoilinamediumbowl.Pourintotheflourmixtureandstiruntiljustcombined.Gentlystirinthepears,plums,andpecans.

3TRANSFER thebatter to thepreparedpanandsprinkle the turbinadosugaroverthetop.Bakeuntilthesidesbeginpullingawayfromthepan,thetopislightlybrowned,andawoodenpickinsertedinthecentercomesoutclean,55to 65minutes. Cool in the pan 10minutes, then remove from the pan, andtransfertoarack.Letcoolcompletelybeforeslicing.

NUTRITION (per serving: 1 slice 1″ thick) 334 calories, 8 g protein, 59 gcarbs,10gfat,2gsaturatedfat,371mgsodium Fi 25%(6.25g)dailyfiber O3ALAomega-3s

PoachedEggswithSteamedAsparagusandAsiagoCheese

Despite having just four ingredients, this simple dish is elegant andflavorful.Itcouldjustaseasilyworkforlunch—orpairitwithwholegrain bread for an easy dinner. If you prefer grilled or roastedasparagus,feelfreetodothatinsteadofsteaming.

PREPTIME:5MINUTES/TOTALTIME:25MINUTES/SERVINGS:4

2poundsasparagus,toughendstrimmed4largeeggs4teaspoonsoliveoil2ouncesAsiagocheese,thinlyshavedwithavegetablepeeler(about2⁄3cup)

1FILLalargepotwithabout½″ofwater,insertasteamerbasket,cover,andbringtoaboilonhighheat.Reduceheattomedium,addtheasparagus,cover,andsteamuntiljusttender,5to7minutes.Divideamong4platesandseasonwithsaltandfreshlygroundblackpeppertotaste.

2FILLalargesaucepanwithabout5″ofwaterandbringtoaboilonhighheat.Crack1eggintoasmallbowlorramekin,keepingtheyolkintact.Reducetheheattolow.Holdthebowldirectlyoverthewaterandgentlytiptheeggintothe water. Repeat with the remaining eggs, quickly cracking them into thebowl and adding them to the water. Cook the eggs at a bare simmer (youshould see just one or two bubbles rising to the surface at a time) until thewhitesare firmand theyolks feel slightly firm to the touch,4½minutes forsoft-set,slightlyrunnyyolks.

3TRANSFERtheeggsoneatatimewithaslottedspoontoaplatelinedwith2layersofpapertoweltodrain.Topeachplateofasparaguswith1egg.Drizzleeach plate with 1 teaspoon of the oil. Season to taste with salt and freshlygroundpepperandsprinklewiththecheese.

NUTRITION (perserving)201calories,14gprotein,8gcarbs,14gfat,5gsaturatedfat,238mgsodium

Fo 28%(112mcg)dailyfolate

Fe 25%(5mg)dailyiron

SweetCornFrittata

We call for omega-3 eggs in this recipe because they havesignificantly more vitamin B12 than regular eggs. Plus you get 230milligrams of this healthy fat per serving, some of it the moreprotectivekindfoundinfish.

PREPTIME:10MINUTES/TOTALTIME:30MINUTES/SERVINGS:4

8largeomega-3eggs4ounceslow-fatSwisscheese,grated(about1cup)1½cupsfrozencorn1½cupsgrapetomatoes,halved

6scallions,chopped(about1⁄3cup)Pinchofdriedthyme

1WHISK the eggs in a large bowl.Whisk in the cheese and seasonwith½teaspoonsaltandfreshlygroundblackpepper.Heatthebroilerandpositionarackinthecenteroftheoven.

2COATa10″cast-ironorovenproofnonstickskilletthoroughlywithcookingspray and heat onmedium-high heat.Add the corn and tomatoes and cook,stirring occasionally, until the tomatoes soften, about 4 minutes. Add thescallions and thyme and continue cooking until any liquid in the skilletevaporates,about4minutes.Seasontotastewithsaltandfreshlygroundblackpepper.

3REDUCE theheat tomediumandadd the eggs.Cookuntil thebottomandedges start to set, about 2minutes.Lift the edgeswith a spatula and tilt theskillet,allowinganyuncookedeggtorununderneath.Transfertotheovenandbroiluntil thecenter ispuffedandset,and the top is lightlybrowned,4 to5minutes. Run a knife along the edges to loosen the frittata and cool in theskillet5minutes.Sliceandservedirectlyfromtheskillet,orholdalargeplateover the skillet and quickly flip, transferring the frittata to the plate. Put asecondplateoverthefrittataandflipagain,sothefrittataisrightsideup.Sliceandserve.

NUTRITION(perserving)260calories,22gprotein,17gcarbs,10gfat,3gsaturated fat, 455 mg sodium Ca 33% (331mg) daily calcium B12 33% (2mcg)dailyvitaminB12

VC 30%(18mg)dailyvitaminC

BakedEggsinHamCups

Thisdishissosimpleandquicktoprepare,you’llhardlybelievethedeliciously adorable results. It’s also a great recipe to have in yourbackpocketwhenyouneed tomakebreakfast fora lotofpeopleatonceanddon’twanttostandaroundflippingomeletsallmorning.

PREPTIME:15MINUTES/TOTALTIME:30MINUTES/SERVINGS:6

24thinslicesreduced-sodiumdeliham(about6ounces)6ouncesSwisscheese,grated(about1½cups)12largeomega-3eggs¼cupchoppedfreshchives

1HEATtheovento400°F.Coata12-cupmuffintinwithcookingspray.Press2hamslices intoeachmuffincup,overlappingthem.Sprinkleabouthalf thecheeseevenlyintothehamcups.

2CRACK1egginasmallbowlorramekinandgentlytipitintooneofthehamcups,keepingtheyolkintact.Repeatwiththeremainingeggs.Topevenlywiththe remaining cheese and seasonwith freshly ground black pepper. Looselycovermuffin tinwithfoil.Bakeuntil thewhitesaresetandyolksaresoft tofirm,accordingtopreference,12to14minutes.

3COOLinthemuffintin5minutes.Liftbytheedgesofthehamandplaceonindividualplates.Sprinkleevenlywiththechivesandserve.

NUTRITION(perserving:2hamcups)301calories,29gprotein,6gcarbs,16gfat,7gsaturatedfat,1,046mgsodium

B12 33%(2mcg)dailyvitaminB12

Ca 26%(259mg)dailycalcium

EggsFlorentineonEnglishMuffins

Scallions,garlic,andadabofreduced-fatcreamcheesemakespinachflavorful and creamy, while nutmeg, often added to cooked greens,addsahintofspice.Thisbreakfastissophisticatedenoughtoworkasdinner,ifyou’reinthemoodforachangeofpace.

PREPTIME:10MINUTES/TOTALTIME:35MINUTES/SERVINGS:4

1tablespooncanolaoil4scallions,whiteandlightgreenparts,chopped(about¼cup)2clovesgarlic,

chopped10cupsspinachleaves,chopped(about10ounces)2ouncesreduced-fatcream

cheese(Neufchâtel),about¼cup2tablespoonslow-fatmilkPinchofnutmeg8largeomega-3eggs4lightmultigrainEnglishmuffins,splitandtoasted(weusedThomas’)2ounces

low-fatSwisscheese,grated(about½cup)1HEATtheoilinalargeskilletonmediumheat.Addthescallionsandcook,stirringfrequently,untilsoft,about2minutes.Addthegarlicandcook,stirringconstantly,untilsoftened,1minute.Addthespinachinbatchesandcook,stirringfrequently,untiljustwilted,about3minutes.Addthecreamcheese,milk,andnutmegandcook,stirringconstantlytocombine,untilthemixtureiscreamy,about3minutes.Seasontotastewithsaltandfreshlygroundblackpepper.Coverandkeepwarm.

2FILLalargesaucepanwithabout5″ofwaterandbringtoaboilonhighheat.Crack1eggintoasmallbowlorramekin,keepingtheyolkintact.Reducetheheattolow.Holdthebowldirectlyoverthewaterandgentlytiptheeggintothewater.Repeatwith3moreeggs,quicklycrackingthemintothebowlandaddingthemtothewater.Cooktheeggsatabaresimmer(youshouldseejustoneortwobubblesrisingtothesurfaceatatime)untilthewhitesarefirmandtheyolksfeelslightlyfirmtothetouch,4½minutesforsoft-set,slightlyrunnyyolks,orupto7minutesforfirmyolks.

3TRANSFERtheeggsoneatatimewithaslottedspoontoaplatelinedwith2layersofpaper towel todrain.Repeatwith the4 remainingeggs.Divide thespinachmixtureamongthetoastedEnglishmuffinhalves.Topeachhalfwith1eggandsprinkleevenlywiththeSwisscheese.

NUTRITION(perserving:2Englishmuffinhalves)362calories,27gprotein,32gcarbs,17gfat,5gsaturatedfat,468mgsodium Fo 48%(191mcg)dailyfolate Fi 40%(10g)dailyfiber VC 37%(22mg)dailyvitaminC

Ca 36%(355mg)dailycalcium B12 27%(1.6mcg)dailyvitaminB12

Cr 2servingscarotenoid-richfood(spinach) O3 ALAomega-3s

TropicalAmbrosiaSalad

Themintsyrupusedtosweetenthisfruitsaladissoflavorfulbecauseyouusewhole sprigs insteadof just the leaves.For thebest results,makesurethestemslookfreshandunbruisedandsmellfragrant.

PREPTIME:30MINUTES/TOTALTIME:30MINUTES/SERVINGS:4

5tablespoonssugar5wholemintsprigs,plus3tablespoonschoppedmintleaves15kiwi,peeledand

cutintoquarters(about5cups)2mangos,halved,pitted,peeled,andcutinto3⁄4″chunks(about2½cups)½mediumpapaya,halved,pitted,peeled,andcutinto3⁄4″chunks(about2½cups)3tablespoonsunsweetenedcoconutflakes,

toasted

1BRINGthesugarand5tablespoonswatertoasimmerinasmallsaucepanonmedium-highheat,stirringoccasionally.Reducetheheattolow,addthemintsprigs, and simmer until fragrant, about 4minutes.Discard the sprigs. Placethe saucepan in a larger bowl or baking dish filled with ice water, stirringoccasionally, until cold, about 10 minutes. Alternatively, cool at roomtemperatureandrefrigerateuntilchilled,about1hour.

2COMBINEthekiwi,mango,andpapayainalargeservingbowl.Addthecoldmintsyrupandstirtocombine.Sprinklewiththecoconutandmintleavesandserveimmediately.

NUTRITION(perserving:2½cups)304calories,4gprotein,71gcarbs,4gfat,3gsaturatedfat,13mgsodium VC 480%(288mg)dailyvitaminC

Fi 44%(11g)dailyfiber

K 31%(1,083mg)dailypotassium Fo 26%(104mcg)dailyfolate VE 25%(7.5IU)dailyvitaminE

Cr 5servingscarotenoid-richfood(mango)

4LUNCH

Sardines:VITAMINDPears:FIBER

Edamame:MAGNESIUM

RecipesinthisChapter

RoastedSweetPotatoandPumpkinSeedSaladwithWarmBacon-TomatoVinaigrette

ChoppedVegetableSaladwithSardinesandToastedPitaCroutons

SardineBaguetteSandwicheswithCreamyAvocadoSpread

SteakSaladwithPickledPearsandBlueCheese

Turkey,Pear,andGrilledRadicchioBaguetteSandwiches

Grass-FedBeefBurgerswithBlueCheeseSauce

Date-RicottaCrostiniandArugulaSalad

MediterraneanEdamamePattiesinWholeWheatPitawithTahiniSauce

FishTacoswithBlackBean–PapayaSalsa

Flaxseed-CoatedCodSandwiches

HamandWhiteCheddarPaniniwithMangoChutney

OysterPo’BoyswithQuickRemouladeSauce

RoastedTomatoSoupwithWhiteCheddarGrilledCheeseSandwiches

GrilledEggplant,Tomato,andFreshMozzarellaSandwiches

PearlCouscouswithRoastedBeets,LimaBeans,andFeta

SobaNoodleswithAlmondSauceandShreddedChicken

GrilledBrusselsSproutandTofuSkewerswithBalsamicGlaze

AsianChickenSaladinLettuceCupswithPeanutSauce

TunaandChickpeaSaladinTomatoCups

RoastedSweetPotatoandPumpkinSeedSaladwithWarmBacon-TomatoVinaigrette

Thesautéed tomatodressinggoesstraight fromthepan to thesalad,soitslightlywiltsthespinachwhilecoatingeveryleafwithflavor.Tokeepithealthy,weusedjustenoughbacontomakeittasty,relyingonroasted sweet potatoes and toasted pumpkin seeds to keep the dishsatisfying.

PREPTIME:15MINUTES/TOTALTIME:35MINUTES/SERVINGS:4

5cupsbabyspinachleaves(5ounces)1½poundssweetpotatoes,peeledandcut

into3⁄4″chunks4stripslower-sodiumbacon,halvedcrosswise1½cupsgrapetomatoes,halved

2clovesgarlic,chopped3tablespoonsredwinevinegar2tablespoonshoney½cuppumpkinseeds,toasted

1HEAT theovento425°F.Placethespinachinalargeservingbowl.Lightlycoatabakingsheetwithcookingspray.Add thepotatoesandseasonwith¼teaspoonsaltandfreshlygroundblackpepper.Mistwithcookingspray,tosstocombine, and spread in a single layer. Roast, turning halfway through, untiltenderandgoldenbrown,25to30minutes.

2 PLACE the bacon in a large nonstick skillet on medium heat. Cook untilbrowned and crisp, turning halfway through, 8 to 10 minutes. Transfer thebacon to a paper towel–lined plate, cover with additional paper towels, andpresslightlytoremoveexcessfat.Crumblewhencoolenoughtohandle.

3DISCARD allbut1½ tablespoonsof thebaconfat fromtheskillet.Heatonmedium-lowheatandaddthetomatoesandgarlic.Cook,stirringoccasionally,untiltomatoessoften,2to3minutes.Stirinthevinegarandhoney.

4DRIZZLEthehottomatomixtureoverthespinachandtosstocoat.Addthepumpkinseeds, sweetpotatoes,andbaconand toss.Season to tastewithsaltandblackpepper.

NUTRITION(perserving:1½cups)285calories,10gprotein,41gcarbs,10gfat,3gsaturatedfat,305mgsodium VC 47%(28mg)dailyvitaminC

Mg 35%(141mg)dailymagnesium Cr 3½servingscarotenoid-richfoods(spinach,sweetpotatoes,grapetomatoes)

ChoppedVegetableSaladwithSardinesandToastedPitaCroutons

This dish is inspired by aMiddle Eastern salad called fattoush thatmakesuseofday-oldpitabytoastingitandbreakingitintoshardstocreaterusticcroutons.Usingwholewheatpitasaddsnotonlytexture,butalsofibertothisfresh-tastingmaincoursesalad.

PREPTIME:20MINUTES/TOTALTIME:35MINUTES/SERVINGS:4

2wholewheatpitas(6″each)2cupschoppedgreenleaforromainelettuce2plumtomatoes,chopped(about1

cup)1cupchoppedEnglishcucumber

cup)1cupchoppedEnglishcucumber8radishes,thinlysliced(about1cup)6scallions,chopped(about1⁄3cup)¼cup

choppedfreshparsley¼cupchoppedfreshmint2tablespoonsoliveoilJuiceof1lemon(about3tablespoons)1tablespoongroundsumac3cans(3.75ounceseach)sardinespackedinoliveoil,drainedLemonwedges

1HEAT the oven to 400°F. Place the pitas on a baking sheet and toast untillightlybrownedandcrisp,about5minutesperside.Breakinto1″pieceswhencoolenoughtohandle.

2COMBINE thelettuce, tomatoes,cucumber,radishes,scallions,parsley,andmint in a large bowl. Add the olive oil and lemon juice and toss. Add thesumacandthepitacroutonsandtosstocombine.Seasontotastewithsaltandfreshly ground black pepper. Divide among 4 plates and top evenly withsardines.Servewithlemonwedges.

NUTRITION(perserving:2½cups)323calories,22gprotein,25gcarbs,16gfat,2gsaturatedfat,541mgsodium O3 114%(1,140mg)dailyomega-3s B12100%(6mcg)dailyvitaminB12

VC 53%(32mg)dailyvitaminC

Ca 33%(332mg)dailycalcium VD 33%(133IU)dailyvitaminD

SardineBaguetteSandwicheswithCreamyAvocadoSpread

Youwon’tbelievethatthesmoothavocadospreadonlyrequiresthreeingredients and a quickwhirl in the blender. Plenty of fresh lemonjuicemakesittheperfectcomplementtothesardinesinthisquickandeasy lunch, but it would also be a good addition to chickensandwiches,turkeywraps,orfishtacos.

PREPTIME:15MINUTES/TOTALTIME:15MINUTES/SERVINGS:4

1ripeavocado,halved,pitted,peeled,andcoarselychopped¼cupfat-freeplainGreekyogurt

Juiceof1lemon(about3tablespoons)1wholegrainbaguette,cutcrosswiseinto4″pieces3cans(3.75ounceseach)

oliveoil–packedsardines,drained2mediumtomatoes,sliced1largeshallot,thinlysliced(about¼cup)½cupfreshflat-leafparsleyleaves

1PUTtheavocado,yogurt,andlemonjuiceinablender.Blendonhighspeeduntilsmooth,scrapingdownthesidesasneeded.Seasontotastewithsaltandfreshlygroundblackpepper.

2HALVEeachpieceofbaguettelengthwise.Spreadabout1tablespoonoftheavocadomixtureoneachpieceofbread (topandbottomhalves).Divide thesardinesamongthebottomhalvesofthebread.Topevenlywiththetomatoes,shallots,andparsley.Coverwiththetophalvesofthebreadandserve.

NUTRITION(perserving)455calories,28gprotein,47gcarbs,17gfat,2gsaturatedfat,842mgsodium O3 124%(1,240mg)dailyomega-3s B12 117%(7mcg)dailyvitaminB12

VD 39%(154IU)dailyvitaminD

VC 37%(22mg)dailyvitaminC

Ca 33%(334mg)dailycalcium Fi 28%(7g)dailyfiber

SteakSaladwithPickledPearsandBlueCheese

A light pickling infuses the pearswith flavor,withoutmaking themoverly vinegary, andmellows the bite of the onions. Together theymake an addictive addition to this salad.Try to use thick steaks forthisrecipe;otherwise,reducetheoventimetoavoidovercooking.

PREPTIME:15MINUTES/TOTALTIME:45MINUTES+PICKLINGTIME/SERVINGS:4

1cupwhitevinegar1⁄3cupsugar1cinnamonstick½teaspoonmustardseeds½teaspoonblackpeppercorns1teaspoonground

ginger½teaspoonallspice3largeBartlettpears,halved,cored,andthinlysliced½largeredonion,thinly

sliced(about3⁄4cup)14ouncesbeeftenderloinsteaks,about1½″thick¼teaspoondriedthyme

2teaspoonsDijonmustard3tablespoonsoliveoil6cupsmixedbabygreensorspringmix½cupchoppedpecans,toasted2ounces

reduced-fatbluecheese,crumbled(about½cup)1COMBINEthevinegar,sugar,cinnamon,mustardseeds,peppercorns,ginger,allspice,and1cupwaterinamediumsaucepan.Bringtoaboilonhighheat.Reducetheheattomedium-lowandsimmer,stirringoccasionally,untilthesugardissolvesandtheflavorsblend,about5minutes.Placethepearsandonioninawide,shallowbowl.Pourthehotvinegarmixturethroughafinemeshstraineroverthepearsandonion.Refrigerate,stirringonceortwice,for1hour.

2HEATtheovento400°F.Heatalargeovenproofskilletonmedium-highheatandcoatwithcookingspray.Seasonthebeefwiththethyme,¼teaspoonsalt,andfreshlygroundblackpepper.Placeintheskilletandcookwithoutmovinguntilthebottomsidesaredeeplybrowned,3to4minutes.Turnandrepeatonoppositesides.Transfertotheovenandcookaccordingtopreference,turningsteaks about halfway through, 9 to 11minutes formedium-rare tomedium.Transfertoacuttingboardandrest5minutes.Thinlyslice.

3RESERVE3 tablespoonsof thevinegarmixture ina largebowl, thendrainthepearsandonioninacolander.Whiskthemustard,oil,and 1⁄8 teaspoonofsalt into the vinegar. Add the baby greens, pecans, and cheese and toss tocombine.Divideamong4largeplates.Topevenlywiththepears,onions,andsteakandserve.

NUTRITION(perserving:2cups)514calories,28gprotein,37gcarbs,30gfat,7gsaturatedfat,506mgsodium Fi 32%(8g)dailyfiber

Turkey,Pear,andGrilledRadicchioBaguetteSandwiches

Radicchio has a naturally bitter taste, but caramelizing it slightlyunderthebroilerbringsoutitssweetness.Thewarm,smokyradicchioisalsoauniquecontrasttothejuicypearsandtangygoatcheese.Thissandwichisequallygoodmadeaheadoftimeandwrappedtogo.

PREPTIME:10MINUTES/TOTALTIME:20MINUTES/SERVINGS:4

1headradicchio,quarteredandcored2teaspoonsoliveoil¼cuphoney7teaspoonsDijonmustard

7teaspoonsDijonmustard1wholegrainbaguette,cutcrosswiseintofour4″pieces8ouncesthinlysliced

low-sodiumdeliturkeybreast3mediumgreenorredpears,halved,cored,andthinlysliced2ouncesgoatcheese,crumbled(about½cup)1cupbabyspinachleaves

1HEAT thebroilerandcoatabakingsheetwithcookingspray.Lightlybrushtheradicchiowithoilandplaceonthepreparedbakingsheetcutsideup.Broilabout 6″ from the heat until lightly browned and crisp at the edges, 3 to 4minutes. Turn and broil until the opposite side is lightly browned, about 2minutes.Separate the leaveswhencoolenough tohandleandseason to tastewithsaltandfreshlygroundblackpepper.

2COMBINEthehoneyandmustardinasmallbowl.Spliteachbaguettepiecehorizontallyandspreadeachsidewithabout1teaspoonofthehoney-mustardmixture.Layerone-quarteroftheradicchioleavesonthebottomhalfofeachbaguette and drizzle evenly with the remaining honey mustard. Layer theturkey,pears,goatcheese,andspinachevenlyovertheradicchio.Coverwiththebaguettetopsandserve.

NUTRITION (perserving)445calories,23gprotein,80gcarbs,6gfat,3gsaturatedfat,1,045mgsodium Fi 32%(8g)dailyfiber

Grass-FedBeefBurgerswithBlueCheeseSauce

Thick, rich Greek yogurt is a boon to the healthy cook, adding acreamy quality to sauces and dressings.Here it forms the base of acheesesauce—allyou’llneedtotopthesimplyseasonedburgers.

PREPTIME:10MINUTES/TOTALTIME:45MINUTES/SERVINGS4

2teaspoonsoliveoil1mediumredonion,halvedlengthwiseandsliced1¼poundsleangrass-fed

groundbeefor90%leangroundbeef1tablespoonplus2teaspoonsWorcestershiresauce1teaspoononionpowder

2teaspoonsWorcestershiresauce1teaspoononionpowder¼teaspoongarlicpowder5tablespoonschoppedfreshflat-leafparsley½cuplow-fatplainGreekyogurt

1½ouncesbluecheese,crumbled(about1⁄3cup)1teaspoonDijonmustard4wholewheathamburgerbuns4leavesgreenleaflettuce1mediumtomato,

sliced

1HEATthebroilerandcoatabakingsheetwithcookingspray.Heattheoilinamedium skillet on medium-high heat. Add the onion and cook, stirringoccasionally,untiltenderandlightlybrowned,about8minutes.Seasontotastewithsaltandfreshlygroundblackpepper.

2COMBINE the beef,Worcestershire sauce, onion powder, garlic powder, 4tablespoonsoftheparsley,¼teaspoonsalt,andfreshlygroundblackpepperina large bowl.Form into 4 patties, about 3″wide and½″ thick.Place on thepreparedbakingsheetandbroil6″fromtheheatuntilthepattiesfeelfirmandthecentersarenolongerpink,turninghalfwaythrough,about12minutes.

3MIXtheyogurt,bluecheese,mustard,andtheremaining1tablespoonparsleyinasmallbowl.Spreadthetophalvesofthebunswiththeyogurtmixture.Topthebottomhalfofeachbunwithapatty,lettuceleaf,one-quarteroftheonions,andasliceoftomato.Coverwiththetophalvesofthebunsandserve.

NUTRITION(perserving)436calories,36gprotein,31gcarbs,19gfat,7gsaturatedfat,661mgsodium B12 50%(3mcg)dailyvitaminB12

Fe 28%(5mg)dailyiron

Date-RicottaCrostiniandArugulaSalad

In this recipe, dates and pistachios are blended to create a creamyvinaigretteandalsocombinedwithricottacheesetotoptoastedslicesofbaguette.

PREPTIME:20MINUTES/TOTALTIME:30MINUTES/SERVINGS:6

2tablespoonsoliveoil2tablespoonswhitewineorcidervinegar1teaspoonDijonmustardJuiceof2oranges(about2⁄3cup)1¼cupschoppedpittedMedjooldates

3⁄4cupchoppedshelledpistachios6cupsarugula(about6ounces)1can(15ounces)chickpeas,rinsedanddrained½mediumredonion,thinly

sliced(about½cup)16ouncespart-skimricotta1wholegrainbaguette,cutonthediagonalinto18slices(each1⁄3″thick)1

HEATtheovento400°F.Combinetheoil,vinegar,mustard,orangejuice,¼cupofthedates,and1tablespoonofthepistachiosinablenderandpureeuntilsmooth.Blendinasmallamountofwaterifnecessarytoachieveathick,pourableconsistency.Alternatively,pureeusinganimmersionblenderandtheaccompanyingblendingcup.

2COMBINE the arugula, chickpeas, onion, and 1⁄3 cup of the pistachios. Setaside3tablespoonsofthedressing.Addtheremainingdressingtothearugulamixtureandtosswell.

3COMBINE the ricotta and the remaining dates and pistachios in amediumbowl.Seasonwithfreshlygroundblackpepper.

4ARRANGE thebreadonabakingsheet inasingle layer.Bake,rotatingthebaking sheet about halfway through, until lightly browned and crisp, 5 to 8minutes.Spreadeachofthebreadsliceswith2to3tablespoonsofthericottamixture.Dividethesaladamong6plates.Stack3ofthericotta-toppedbreadslices on each plate. Drizzle evenly with the reserved dressing and serveimmediately.

NUTRITION (per serving: 1½ cups salad and 3 crostini) 533 calories, 23 gprotein,65gcarbs,22g fat,6gsaturated fat,319mgsodium Fi 40%(10g)dailyfiber Ca 36%(364mg)dailycalcium VC 32%(19mg)dailyvitaminC

K 25% (886 mg) daily potassium Cr 1 serving carotenoid-rich food(arugula)

MediterraneanEdamamePattiesinWholeWheatPitawithTahiniSauce

Thisbaked-not-friedtakeonfalafelstarsshellededamameinsteadofchickpeas. A generous amount of fresh herbs add flavor, as do thespices,which are typically found inMiddle Eastern dishes. To turnthisrecipeintoahealthyappetizer,makethepattiessmallerandservethemwiththetahinisaucefordipping.

PREPTIME:30MINUTES/TOTALTIME:45MINUTES/SERVINGS:4

PATTIES2cupsfrozenshellededamame,thawedandpatteddry½mediumredonion,

chopped(about½cup)4scallions,whiteandsomegreen,sliced(about¼cup)¼cupchoppedfreshparsley

¼cupchoppedcilantro2tablespoonschoppeddillJuiceof½lemon(1tablespoonplus2teaspoons)2clovesgarlic,choppedZestof½lemon(about1teaspoon)1tablespoonall-purposeflour1teaspoongroundcumin½teaspoongroundcoriander1⁄8teaspooncayenne

SAUCEANDPITAS¼cuplow-fatplainGreekyogurtJuiceof1lemon(about3tablespoons)3½

tablespoonstahini2cupschoppedromaineorgreenleaflettuce2largetomatoes,thinlysliced(16

slices)4wholewheatpitas(6″each),halved

1PREPAREPATTIES:Heattheovento400°Fandcoatabakingsheetwith

cookingspray.Combinealloftheingredientsforthepatties,½teaspoonsalt,andfreshlygroundblackpepperinafoodprocessorandprocesstoaslightlychunky paste, scraping down the sides of the bowl as needed. Form into 16patties,about13⁄4″wideand¼″thick.Spraytopswithcookingspray.Placeonthe prepared baking sheet and bake, turning halfway through, until lightlybrownedandslightlyfirmtothetouch,12to14minutes.

2PREPARESAUCEANDPITAS:Whisk together the yogurt, lemon juice,tahini,and1⁄3cupwaterinasmallbowl.

3TUCK2patties,¼cuplettuce,and2tomatoslicesintoeachpitahalf.Drizzleeachhalfwith1½tablespoonsofthesauceandserve.

NUTRITION(perserving:1wholepita)366calories,18gprotein,54gcarbs,12gfat,1gsaturatedfat,605mgsodium Fo 70%(279mcg)dailyfolate VC60%(36mg)dailyvitaminC

Fi 44%percent(11g)dailyfiber Fe 28%(5mg)dailyiron Mg 28%(110mg) daily magnesium Cr 1½ servings carotenoid-rich foods (tomato,Romainelettuce)

FishTacoswithBlackBean–PapayaSalsa

Thiscolorfuldishisalsoversatile:Usemangoorpeachesifpapayaisunavailable,orswapthecodforcatfishortilapia.Wechosecornoverflourtortillasbecausetheyhavemorefiberandareeasytofindinthe“taco”(6″)size.

PREPTIME:15MINUTES/TOTALTIME:25MINUTES/SERVES:4

1poundskinlesscodfillet½teaspoonchilipowder1can(15ounces)blackbeans,drainedandrinsed¼mediumpapaya,halved,

seeded,peeled,andchopped(about1¼cups)1largefreshjalapeño,seeded

seeded,peeled,andchopped(about1¼cups)1largefreshjalapeño,seededandchopped(about¼cup)¼mediumredonion,chopped(about¼cup)½cupcilantro,choppedJuiceof1lime(about2tablespoons)1½teaspoonsoliveoil

8corntortillas(6″each)1½cupschoppedRomaineorgreenleaflettuce8teaspoonsreduced-fat(light)

sourcream1HEATthebroilerandcoatabakingsheetwithcookingspray.Placethecodonthebakingsheetandseasonwithchilipowder,1⁄8teaspoonsalt,andblackpepper.Broil6″fromtheheatuntilopaqueinthethickestpart,3to5minutesperside.Flakeintobite-sizepieceswhencoolenoughtohandle.

2COMBINEthebeans,papaya,jalapeño,onion,cilantro,limejuice,andoilinamediumbowl.Seasontotastewithsaltandpepper.

3HEATa largeskilletonmediumheat.Addthe tortillas inbatchesof twoorthree and cook until warmed through, 1 to 2 minutes per side. Wrap in akitchentoweltokeepwarmuntilalltortillasaredone.Dividethelettuce,cod,and black bean salsa evenly among the tortillas. Top each with about 1teaspoonsourcreamandserveimmediately.

NUTRITION(perserving:2tacos)339calories,29gprotein,44gcarbs,6gfat,1gsaturatedfat,487mgsodium VC 67%(40mg)dailyvitaminC

O3 34%(340mg)dailyomega-3s Fi 32%(8g)daily fiber Fo 26%(102mcg)dailyfolate

Flaxseed-CoatedCodSandwiches

Ground flaxseeds make a good coating for delicate fish like codbecause they are fine enough to adhere well, yet still add a bit ofcrunch. The creamy topping is a healthier take on tartar sauce thatkeepsthebrinyzipofcapersbutcutsthefat.

PREPTIME:20MINUTES/TOTALTIME:40MINUTES/SERVINGS:4

½cupall-purposeflour1largeegg½cupgroundflaxseeds½teaspoondriedtarragon1poundskinlesscodfillet,cutinto4portions2tablespoonsreduced-fat

mayonnaise2tablespoonslow-fatplainGreekyogurt2teaspoonsDijonmustard

2teaspoonsdillpicklerelish1tablespooncapers,rinsed,drained,andchopped1tablespoonchoppedfresh

parsley1¼cupsfinelyslicedredorgreencabbage2teaspoonsoliveoilJuiceof½lemon(1tablespoonplus2teaspoons)4wholewheathamburger

buns½cupbabyspinachleaves1mediumtomato,cutinto4thickslices1HEATtheovento425°F.Coata

bakingsheetwithcookingspray.Place3wide,shallowbowlsinfrontofyou.Addtheflourtothefirstbowl.Cracktheeggintothesecondbowl,beat,andseasonwith1⁄8teaspoonsaltandfreshlygroundblackpepper.Addtheflaxseeds,¼teaspoonofthetarragon,1⁄8teaspoonsalt,andfreshlygroundblackpeppertothethirdbowl.Dipthecodintheflour,shakingofftheexcess.Dipitintheegg,thenpressitintotheflaxseedssothemixtureadherestothecod.Placeonthepreparedbakingsheet.Bakeuntilopaqueinthethickestpart,14to18minutes.

2WHISKtogetherthemayonnaise,yogurt,mustard,relish,capers,parsley,andtheremainingtarragoninasmallbowl.Combinethecabbage,oil,andlemon

juiceinamediumbowl.

3SPLITthebunsandtopthebottomhalveswithone-quarterofthespinach,1tomatoslice,1codfillet,1tablespoonofthemayonnaisemixture,and¼cupofthecabbagemixture.Coverwiththetophalvesofthebunsandserve.

NUTRITION(perserving)499calories,34gprotein,48gcarbs,20gfat,2gsaturatedfat,654mgsodium O3 423%(4,230mg)dailyomega-3s B12 167%(10mcg)dailyvitaminB12

VC 128%(77mg)dailyvitaminC

Fo 121% (484mcg) daily folate K 63% (2,205mg) daily potassium Mg60%(242mg)dailymagnesium Fi 52%(13g)dailyfiber Fe 28%(5mg)dailyiron

HamandWhiteCheddarPaniniwithMangoChutney

A substantial bakery loaf with a dense, chewy interior is ideal forpanini. Unlike soft, prepackaged sandwich bread, the heartier sliceshold up to the pressing that gives this sandwich its characteristiccrispyexterior.Instructionsaregivenforacountertopgrillandstove-topcooking,butyoucanuseapaninipressifyouhaveone.

PREPTIME:10MINUTES/TOTALTIME:20MINUTES/SERVINGS:4

1tablespoonplus1teaspoonoliveoil8slices(1⁄3″thick)crustywholegrainbread4ouncesreduced-fatwhiteCheddar,

slicedthin4ouncesthinlyslicedlow-sodiumdeliham4tablespoonsmangochutney

2cupsarugula

1HEATacountertopgrillorheatalargeskilletonmediumheat.Brushoilononesideofeachbreadslice.Fliptheslicesoversotheoil-freesidesarefacingupandarrangethecheeseevenlyoverall8slices.Topevenlywiththeham.Put2slicestogethertoformasandwich.

2COATthegrillorskilletwithcookingsprayandadd2ofthesandwiches.Ifusingthegrill,closethetopandcookuntilthebreadisdeepgoldenbrownandcrisp and the cheese is melted, turning the sandwiches 180 degrees abouthalfway through, 4 to 5 minutes. If using the skillet, place another skilletdirectlyontopofthesandwichestoweighthemdown.Cookuntilthebreadisdeepgoldenbrownandcrisponthebottomandthecheeseismelted,flippingthesandwicheshalfwaythrough,5to6minutes.Quicklyopeneachsandwichand add 1 tablespoon chutney and ½ cup arugula. Repeat with remainingsandwichesandserve.

NUTRITION(perserving)417calories,28gprotein,46gcarbs,13gfat,4g

saturatedfat,1,044mgsodium Ca 30%(298mg)dailycalcium

OysterPo’BoyswithQuickRemouladeSauce

Freshly shucked oysters (ask your fishmonger to do the job, ifpossible) are great in this New Orleans favorite, but good-quality,preshuckedones,oftensoldatthefishcounter,alsoworkwell(don’tusecannedorsmokedoysters).Deep-fryingistraditional,butwegotacrispycoatingbypan-fryingtheoystersinasmallamountofoil.

PREPTIME:20MINUTES/TOTALTIME:30MINUTES/SERVINGS:4

3tablespoonsreduced-fatmayonnaise3tablespoonslow-fatplainGreekyogurt2tablespoonsgrainymustard

1tablespoonplus1teaspoondillpicklerelish1tablespoonfreshlemonjuice

1tablespoonplus1teaspoondillpicklerelish1tablespoonfreshlemonjuice1½teaspoonshotsauce2largeeggs1⁄3cupfinelygroundcornmeal¼cupall-purposeflour1⁄8teaspooncayenne16mediumor12largeoysters,shucked2tablespoons

safflowerorcanolaoil4Frenchsandwichrollsorhoagierolls(about5″long),toasted1½cupsshreddedromainelettuce

2plumtomatoes,slicedLemonwedges

1WHISKtogetherthemayonnaise,yogurt,mustard,relish,lemonjuice,andhotsauceinasmallbowl.

2COATabakingsheetwithcookingspray.Lightlybeattheeggsinamediumbowl and season with 1⁄8 teaspoon salt and freshly ground black pepper.Combine thecornmeal, flour, andcayenne inanothermediumbowl.Dip theoysters in the eggs, shakingoff the excess.Press into the cornmealmixture,coatingcompletely,andtransfertothepreparedbakingsheet.

3HEAT1tablespoonoftheoilinalargeskilletonmedium-highheat.Addhalfof theoysters (donotovercrowd the skillet) andcookuntil thebottomsidesaredeepgoldenbrown,3to4minutes.Turnandcookuntiltheoppositesidesaredeepgoldenbrown,2to3minutesmore.Transfertoapapertowel–linedplateandrepeatwiththeremainingoilandoysters.

4SPLITtherollsopenlikeabook.Spreadevenlywiththesauce,coveringbothsides.Arrangethelettuceandtomatoslicesoverthebottomsidesoftherollsandtopevenlywithoysters.Closerollsandservewithlemonwedges.

NUTRITION(perserving)425calories,16gprotein,58gcarbs,15gfat,2gsaturatedfat,926mgsodium B12 150%(9mcg)dailyvitaminB12

Fe 39%(7mg)dailyiron O3 29%(290mg)dailyomega-3s

RoastedTomatoSoupwithWhiteCheddarGrilledCheeseSandwiches

Thesweetnessfromtheorangejuiceinthesoupslightlymellowstheacidity of the tomatoes and adds a new flavor twist to this comfortfoodfavorite.

PREPTIME:20MINUTES/TOTALTIME:1HOUR,5MINUTES/SERVINGS:4

SOUP1tablespoonoliveoil1mediumonion,chopped(about1cup)¼teaspoonred-pepperflakes¼teaspoondriedoregano2clovesgarlic,chopped2tablespoonsbalsamicvinegar2cans(14ounceseach)fire-roasteddiced

tomatoes2cans(14ounceseach)no-salt-addeddicedtomatoes2cupsorangejuice

2tablespoonschoppedfreshmintorbasil

SANDWICHES8thinsliceswholegrainbread1tablespoonoliveoil4ouncesreduced-fatsharpwhiteCheddar,thinlysliced½cupbabyspinachor

arugula

1PREPARESOUP:HeattheoilinalargepotorDutchovenonmediumheat.Addtheonion,pepperflakes(totaste),andoreganoandcookuntiltheonionistenderandlightlybrowned,about7minutes.Addthegarlicandcook,stirringconstantly, 1 minute. Add the balsamic vinegar and simmer, stirringconstantly, until reduced by about half, 30 seconds to 1 minute. Add thetomatoesandorangejuice.Raise theheat tohigh,cover,andbringtoaboil.Reduce theheat tomediumand simmer, uncovered, until slightly thickened,

10to12minutes.Removefromtheheat.

2PUREEthesoupwithanimmersionblenderorinbatchesinaregularblender(be careful when blending hot liquids). Return to the pot and reheat onmedium-low, ifnecessary.Season to tastewithsaltandfreshlygroundblackpepper.Whenreadytoserve,dividethesoupamong4bowlsandsprinklewiththemintorbasil.

3PREPARESANDWICHES:Heattheovento250°F.Place4slicesofbreadinfrontofyou.Brushlightlywithhalfoftheoil.Turntheslicesoverandtopevenlywiththecheeseandspinachorarugula.Coverwiththeremainingslicesand brush with the remaining oil (olive oil should be on the outside of thesandwiches).Heatalargeskilletcoatedwithcookingsprayovermediumheat.Add2ofthesandwiches,cover,andcookuntilthebottomsaregoldenbrownandcrisp, 4 to5minutes.Turn, cover, and cookuntil theopposite sides aregoldenbrownandcrispandthecheeseismelted,about3minutes.Transfertoabakingsheetandplaceintheoventokeepwarm.Coattheskilletwithmorecookingsprayandrepeatwiththeremainingsandwiches.Servewiththesoup.

HerbalMedicineMoveover echinaceaandSt. John’swort—theherbsandspicesyoufindintheproduceandbakingaislesofthesupermarketcanhavejustasmanyhealthbenefitsasthoseinthesupplementaisle.Ofthetop50dietarysourcesofdisease-fightingantioxidants,13areherbsandspices,accordingtoananalysisbyresearchersat theUniversityofOslo.Freshordried, seasoningsdon’tpackjustaflavorpunch,butahealthoneaswell.

NUTRITION (per serving:1½cups soupand1 sandwich)465calories,19gprotein,62gcarbs,16gfat,6gsaturatedfat,937mgsodium VC 185%(111mg)dailyvitaminC

Ca 35%(349mg)dailycalcium Fi 32%(8g)daily fiber Cr 1½servingscarotenoid-richfood(tomatoes)

GrilledEggplant,Tomato,andFreshMozzarellaSandwiches

Anytime you’re firing up the grill for dinner, make some extraveggies, like this eggplant, for another meal. Cool at roomtemperature, cover, and refrigerate up to 2 days. That way, thissandwichbecomesaneasybrown-baglunchthatyouputtogetherin5minutes.

PREPTIME:10MINUTES/TOTALTIME:25MINUTES/SERVINGS:4

2largeeggplants(about1¼poundseach),trimmedandslicedlengthwise1⁄3″thick(about12slices)2tablespoonsoliveoil

2mediumtomatoes,sliced12freshbasilleaves4ouncesfreshmozzarella,cutinto8(¼″-thick)slices4ciabattarolls,split

lengthwise2tablespoonsbalsamicvinegar1BRUSHagrillrackwithvegetableoilandheatthegrilltomedium-highheat.Brushbothsidesoftheeggplantsliceslightlywiththeoliveoilandseasonwith½teaspoonsaltandfreshlygroundblackpepper.Placetheeggplantoverdirectheat.Cookuntilgrillmarksformandtheeggplantislightlybrownedandtender,5to7minutesperside.

2LAYER3slicesoftheeggplant,2slicesoftomato,3basilleaves,and2slicesofmozzarellaon thebottomhalfofeachciabatta roll.Drizzlewithbalsamicvinegartotaste.Coverwiththetopsoftherollsandserve.

NUTRITION(perserving)341calories,10gprotein,50gcarbs,12gfat,3gsaturated fat, 622 mg sodium Fi 40% (10 g) daily fiber An 2 servingsanthocyanin-richfood(eggplant)

PearlCouscouswithRoastedBeets,LimaBeans,andFeta

Pearl couscous should be cooked until it is slightly chewy (like aldentepasta),notsoft.Ifyoucan’tfindit,thiscolorfuldishwouldalsoworkwellwithquinoaorbarley.Regularcouscousisabittoodelicatetopairwiththechoppedbeetsandfirmlimabeans.

PREPTIME:10MINUTES/TOTALTIME:1HOUR25MINUTES/SERVINGS:4

5mediumbeets1tablespoonoliveoil3⁄4cupIsraeli(alsocalledMediterraneanorpearl)couscous4mediumshallots,

chopped(about½cup)1½cupsfrozenlimabeans2ouncesreduced-fatfetacheese,crumbled(about½cup)¼cupchoppedfresh

parsleyormintJuiceof1lemon(about3tablespoons)

1HEAT the oven to 425°F. Trim the beet stems and roots, leaving about 1″attachedtothebeets.Wrapthebeetstogethertightlyinfoil,placeonabakingsheet,androastuntilaparingknifeinsertedintothebeetsgoesinandoutwithminimal resistance, 55 to 65minutes.When they’re cool enough to handle,removefromfoil,trimtherootandstemends.Sliptheskinoffthebeetswithyour fingers and chop. (May be done up to 1 day ahead, then cover andrefrigerate.)2HEATtheoilinamediumsaucepanonmedium-lowheat.Addthe couscous and shallots and cook, stirring frequently, until the shallots aresoftandcouscous is lightlybrowned,3 to4minutes.Raise theheat tohigh,add1cupwater,andbringtoaboil.Stirinthelimabeansand¼teaspoonsaltand return to a boil. Reduce the heat to low, cover, and simmer until thecouscousistenderandtheliquidisabsorbed,12to14minutes.Removefromtheheatandletstand,covered,5minutes.Transfertoalargeservingbowl.

3ADDthefeta,parsley,lemonjuice,andchoppedbeets.Stirgentlytocombine.

Seasontotastewithsaltandfreshlygroundblackpepper.

NUTRITION (perserving:2cups)312calories,14gprotein,53gcarbs,6gfat,2gsaturatedfat,463mgsodium VC 55%(33mg)dailyvitaminC

Fo 44%(174mcg)dailyfolate Fi 36%(9g)dailyfiber K 25%(884mg)dailypotassium An 1½servingsanthocyanin-richfood(beets)

SobaNoodleswithAlmondSauceandShreddedChicken

This easy-to-transport noodle bowl is delicious eaten right away atroom temperatureor straight out of theoffice fridge. Itmakesgooduseof leftovergrilledorpoachedchicken,butapurchasedrotisseriebirdworksjustaswell.

PREPTIME:20MINUTES/TOTALTIME:30MINUTES/SERVINGS:4

¼cupalmondbutter2tablespoonshoney2teaspoonsreduced-sodiumsoysauce2teaspoonsricevinegar

2teaspoonsreduced-sodiumsoysauce2teaspoonsricevinegar6ouncessobanoodles2cupsshreddedcookedchickenbreast3⁄4cupgratedcarrots½yellowbell

pepper,verythinlysliced(about2⁄3cup)¼cupslicedalmonds,toasted8scallions,whiteandsomegreen,thinlysliced(about½cup)2or3radishes,

verythinlysliced(about1⁄3cup)2tablespoonschoppedcilantro

1 WHISK together the almond butter, honey, soy sauce, vinegar, and 2tablespoonswaterinasmallbowl.

2BRINGalargepotofwatertoaboilonhighheat.Addthenoodlesandcookper packagedirections. Place in a colander, rinsewith coldwater, anddrainthoroughly.

3COMBINEthenoodlesandthealmondbuttermixtureinalargebowl,tossingtocoat.Stir in thechicken,carrots,bellpepper,almonds, scallions, radishes,andcilantro.Divideamong4bowlsandserve.

NUTRITION(perserving:1½cups)437calories,27gprotein,50gcarbs,16gfat,2gsaturatedfat,232mgsodium VC 80%(48mg)dailyvitaminC

VE 33%(10IU)dailyvitaminE

GrilledBrusselsSproutandTofuSkewerswithBalsamicGlaze

Since Brussels sprouts require a longer cooking time than tofu, weblanchthembeforegrilling.Pressingthetofuremovesagooddealofitswaterso theflavorfulmarinadeisn’tdilutedandthe texturestaysfirm.Performingtheseextrastepsensuresafinishedproductthat’ssoheartyevenmeateaterswillapprove.

PREPTIME:20MINUTES/TOTALTIME:45MINUTES+MARINATINGANDRESTINGTIMES/SERVINGS:4

2packages(14ounceseach)extra-firmtofu,drained3⁄4cupbalsamicvinegarJuiceof1lemon(about3tablespoons)1tablespoonplus2teaspoonsoliveoil2clovesgarlic,finelychopped

1teaspoondriedthyme2poundsBrusselssprouts,trimmed2ouncesParmesan,grated(about½cup)1PLACEeachblockoftofuona

platelinedwithfourlayersofpapertowel.Topeachonewithfourmorelayersofpapertowel.Covereachonewithaheavyskilletor2to3plates,andletsituntilagooddealofwaterisextractedfromthetofuandthepapertowelsareverywet,30minutes.Cuteachblockoftofuinto12cubes.Transfertoalargezip-topbag.

2WHISKtogetherthebalsamicvinegar,lemonjuice,oil,garlic,andthymeinasmallbowl.Addtothebagwiththetofu,seal,andturnthebagovergentlyafewtimes tocoat the tofuwith themixture.Refrigerate2 to4hours, turningthebagonceortwice.

3BRINGalargepotofwatertoaboilonhighheat.AddtheBrusselssproutsand simmer until tender enough to eat, but still somewhat resistant whenpiercedwithafork,4to6minutes.Drainandpatdrywithpapertowels.

4BRUSHagrillrackwithvegetableoilandheatthegrilltomedium-highheat.Removethetofufromthebag,reservingthebalsamicmixture.Threadthetofuand Brussels sprouts evenly onto 8 skewers and place on a large plate or

bakingsheet.Seasonwith½teaspoonsaltandfreshlygroundblackpepper.

5ADDthereservedbalsamicmixturetoasmallsaucepanandbringtoasimmeronhighheat.Reduceheattomediumlowandsimmeruntilreducedbyabouthalfandslightlythickened,2to3minutes.

6PLACEtheskewersonthegrilloverdirectheat.Cook,turningonceortwice,until deeply browned, 8 to 9minutes.Brush tofu and sproutswith balsamicmixture and continue cooking 1minute longer. Transfer to a serving platterandsprinklewiththecheese.

KebabKnow-hHwBamboo skewers are easier to workwith thanmetal ones, but theymustbesoakedbeforeyouusethemorthey’llcatchfireonthegrill.Fillashallowpanwithwarmwater,addtheskewers,andsoak20to30minutes,dependingonskewersize.For thisrecipe,you’llwantathickskewersoitslideseasilythroughthesprouts;useathinskewerfor delicate foods, like theYogurt-MarinatedChickenSkewerswithCucumber-YogurtSauce.

NUTRITION(perserving:2skewers)430calories,32gprotein,34gcarbs,11g fiber, 20 g fat, 5 g saturated fat, 506mg sodium VC 298% (179mg) dailyvitaminC

Fi 44%(11g)dailyfiber Ca 41%(410mg)dailycalcium Fe 39%(7mg)dailyiron Fo 32%(127mcg)dailyfolate

AsianChickenSaladinLettuceCupswithPeanutSauce

Sriracha, a Thai sun-ripened chile sauce with garlic, adds heat andflavor to the salty-sweet peanut dip and can be found in largesupermarketsandAsianmarkets.Regularhotsauce,suchasTabasco,maybesubstituted.

PREPTIME:20MINUTES/TOTALTIME:35MINUTES/SERVES:4

¼cupsmoothpeanutbutter5tablespoonslightcoconutmilk2teaspoonsunseasonedricevinegar2teaspoonshoney

2teaspoonsunseasonedricevinegar2teaspoonshoney1teaspoonSrirachaorhotsauce3tablespoonsreduced-sodiumsoysauce1cuproastedunsaltedpeanuts1tablespooncanolaoil1redbellpepper,chopped(about1¼cups)½largeredonion,chopped(about3⁄4

cup)1½poundsgroundchickenbreast2freshjalapeños,seededamdchopped(about1⁄3cup)2tablespoonspeeledand

choppedfreshginger(2″piece)2cupsshreddedcarrotJuiceof2limes(about¼cup)½cupchoppedcilantro

2smallheadsBibblettuce,stemendstrimmed,leavesseparated1COMBINEthepeanutbutter,coconutmilk,vinegar,honey,Sriracha,and1tablespoonofthesoysauceinasmallbowl.Finelychop¼cupofthepeanutsandstirintothesauce.Coarselychoptheremainingpeanutsforfilling.

2HEATtheoilinalargeskilletonmedium-highheat.Addthebellpepperandonion and cook, stirring frequently, until lightly browned, about 7 minutes.Addthechicken,jalapeños,andgingerandcook,crumblingthechickenasyoustir,untilitisnolongerpink,about6minutes.Addthecarrot,limejuice,andtheremaining2tablespoonssoysauce.Cookuntilthecarrotistenderandtheliquid is reduced by about half, 2 to 3minutes. Stir in the cilantro and thecoarselychoppedpeanuts.Removefromtheheat.

3DIVIDEthelettuceleavesandchickenmixtureamong4plates.Servewiththesauce.

NUTRITION (per serving: 13⁄4 cups chicken and 2½ tablespoons sauce) 586calories,52gprotein,30gcarbs,32gfat,5gsaturatedfat,707mgsodium VC123%(74mg)dailyvitaminC

Fi 32% (8 g) daily fiber Fo 29% (115mcg) daily folate VE 27% (8 IU)dailyvitaminE

Cr 1½servingscarotenoid-richfoods(redbellpepper,carrots)

TunaandChickpeaSaladinTomatoCups

Chickpeasarefillingandtheyaddtexturetothisprotein-packedtunasalad.Smokedpaprikalendssavoryflavor,butifyoudon’thaveany,mild chili powder or regular paprika are good substitutes. Since thechickpeas are also a healthy, fiber-rich starch, you won’t miss thebreadinthislow-callunch.

PREPTIME:25MINUTES/TOTALTIME:25MINUTES/SERVES:4

1cuprinsed,drainedchickpeas2pouches(6.4ounceseach)chunklighttunainwater,drained

1⁄3cupchoppedjarredPeppadewpeppersorroastedredpeppers¼cupchoppedfreshparsley,dill,cilantro,orchives,oracombination½teaspoonsmokedpaprika

3largeomega-3eggs,hard-boiled,yolksandwhitesseparated2⁄3cuplow-fatplainGreekyogurt4largebeefsteaktomatoes

1 MASH the chickpeas coarsely with a fork in a large bowl, leaving somewhole.Addthetuna,peppers,herbs,andpaprika.Choptheeggwhitesandaddtothebowl.Stirtocombine.

2MASHtheeggyolkswithaforkinasmallbowl.Addtheyogurtandstirwelltocombine.Addtothetunamixtureandstirtocombine.Seasontotastewithsaltandfreshlygroundblackpepper.

3SLICEthetop(stemend)offofeachtomatoandhollowoutthecenterswithaparingknife.Filleachwith1cupofthetunamixtureandserve.

NUTRITION (perserving)281calories,32gprotein,26gcarbs,5gfat,1gsaturatedfat,544mgsodium VC 75%(45mg)dailyvitaminC

B12 50%(3mcg)dailyvitaminB12

VD 45%(178IU)dailyvitaminD

O3 34% (340 mg) daily omega-3s Cr 1 serving carotenoid-rich food(tomatoes)

5SOUPSANDSTARTERS

Beets:POTASSIUMSpinach:FOLATE

PumpkinSeeds:MAGNESIUM

RecipesinthisChapter

Borscht

CreamyBroccoli-PeaSoupwithBaconandCheddar

CurriedRedLentilandCarrotSoup

SwissChardandWhiteBeanSoup

LemonyChicken,Spinach,andOrzoSoup

BakedOysterswithLeeksandButteryBreadCrumbs

BakedPotatoSkinswithBaconandCheddar

BrusselsSproutPopperswithOrange–PoppySeedDippingSauce

CrabCocktailwithMango

PumpkinSeedDip

SalmonCakeswithDillYogurt

Turkey-FetaMeatballswithRoastedRedPepperDippingSauce

Yogurt-MarinatedChickenSkewerswithCucumber-YogurtSauce

Borscht

ThiseasternEuropeansoup ischock-fullofvegetables,although thevibrantrubyredfromthebeetsovertakesallothercolors.Halfofthesoup is pureed, creating a thick, rich texture that doesn’tweighyoudown.

PREPTIME:25MINUTES/TOTALTIME:1HOUR15MINUTES/SERVINGS:4

1tablespoonoliveoil1largeonion,sliced(about1½cups)2mediumcarrots,thicklysliced(about1

cup)1celerystalk,sliced(about½cup)½teaspoonfennelseeds

½teaspooncarawayseeds2tablespoonstomatopaste2clovesgarlic,chopped4cupslow-sodiumvegetablebroth1½poundsredbeets,peeledandchopped(about4cups)1fennelbulb,trimmed

andcored1poundredpotatoes,chopped(about23⁄4cups)¼cupreduced-fat(light)sour

creamFreshdillsprigs

1HEATtheoilinalargepotorDutchovenonmediumheat.Addtheonionandcook, stirring occasionally, until lightly browned, about 5 minutes. Addcarrots, celery, fennel seeds, and caraway seeds and cook until the onion istenderandcarrotsare lightlybrowned,7 to8minutes.Add the tomatopasteand garlic and cook, stirring constantly, 1minute.Add the broth and 1 cupwater.Cover andbring to aboilonhighheat.Add thebeets and reduce theheattomediumlow.Simmer,covered,untilthebeetsarepartiallycooked,20minutes.

2SHAVEabout¼of thefennelbulbwithavegetablepeeler.Setstripsaside.Choptherestofthefennel.Addthepotatoesandchoppedfenneltothepotandsimmer,covered,untilthepotatoesandbeetsaretender,10to15minutes.

3 TRANSFER about half of the soup to a blender, working in batches ifnecessary. Puree (be careful when blending hot liquids) until smooth andreturn to the soup pot. Season to taste with salt and freshly ground blackpepper.Divideamong4bowlsand topevenlywithsourcream,dill, and thereservedshavedfennel.

NUTRITION(perserving:about2cups)252calories,6gprotein,47gcarbs,6gfat,2gsaturatedfat,550mgsodium VC 45%(27mg)dailyvitaminC

Fo 42%(168mcg)dailyfolate K 39%(1,358mg)dailypotassium Fi 36%(9g)dailyfiber An 2servingsanthocyanin-richfood(beets)

CreamyBroccoli-PeaSoupwithBaconandCheddar

Cookedbroccoliisquitemildinflavor,sowepunchedthingsupwithsweet frozen peas and added potatoes for a creamy texture. Toppedwithbacon,Cheddar,sourcream,andchives,it’slikeeatingaveggie-stuffed baked potato in soup form. Pair any leftovers with half asandwichforafilling,nutrient-packedlunch.

PREPTIME:20MINUTES/TOTALTIME:50MINUTES/SERVES:4

1tablespoonoliveoil1largeonion,chopped(about1¼cups)

1largeonion,chopped(about1¼cups)2clovesgarlic,chopped1⁄8teaspoonred-pepperflakes2poundsbroccoli,trimmed,floretschopped1

smallRussetpotato,peeledandchopped(about1½cups)2cupsfrozenpeas3stripslower-sodiumbacon,halvedcrosswise3tablespoonscidervinegar4tablespoonsreduced-fat(light)sourcream2ouncesreduced-fatCheddar,

grated(about½cup)1tablespoonchoppedfreshchives

1HEATtheoilinalargepotorDutchovenonmediumheat.Addtheonionandcook,stirringoccasionally,untilsoftandtranslucent,about6minutes.Addthegarlic andpepper flakes and cook, stirring constantly, 1minute.Add5 cupswater,raisetheheattohigh,cover,andbringtoaboil.

2ADDthebroccoliandpotatoandreturntoaboil.Reducetheheattomediumandsimmer,uncovered,untilthevegetablesareverytender,12to15minutes.Addthepeasandsimmeruntilheatedthrough,about2minutes.Removefromthe heat. Working in batches, transfer the soup to a blender (or use animmersion blender) and puree until smooth (be careful when blending hotliquids).Returnthesouptothepot.

3COOK thebaconina largeskilletonmediumheatuntilbrownedandcrisp,turningonce,about8minutes.Transfertoapapertowel–linedplateandpresswithmorepapertowelstodrain.Crumblewhencoolenoughtohandleandsetaside.

4REHEATthesouponmedium-lowheat.Stirinthevinegarandseasonwith½teaspoonsaltandfreshlygroundblackpeppertotaste.Ladleinto4bowlsandtopevenlywiththesourcream,cheese,reservedbacon,andchives.

NUTRITION(perserving:1½cups)279calories,16gprotein,35gcarbs,11gfat,4gsaturatedfat,611mgsodium VC 278%(167mg)dailyvitaminC

Fi 40% (10 g) daily fiber Fo 32% (129mcg) daily folate Cr 5 servingscarotenoid-richfoods(broccoli,peas)

CurriedRedLentilandCarrotSoup

Adding fresh lime juice at the very end gives this soup a zip ofacidity.Don’tskipthisfinishingtouch.Itbooststheflavorsothatyoumaynotneedasmuchsaltasyouusuallywould.

PREPTIME:10MINUTES/TOTALTIME:45MINUTES/SERVINGS:4

1tablespooncanolaorsaffloweroil1mediumonion,chopped(about1cup)2tablespoonsfreshginger,peeledandfinelychopped(2″piece)1tablespoon

currypowder1can(14ounces)lightcoconutmilk11⁄3cupsredlentils5mediumcarrots,sliced(about2½cups)1can(14ounces)fire-roasteddicedtomatoesJuiceof1to2limes(2to4

tablespoons)3⁄4cuplow-fatplainyogurt¼cupchoppedcilantro

1HEATtheoilinalargepotorDutchovenonmediumheat.Addtheonionandcook, stirringoccasionally, until tender and lightlybrowned, 6 to7minutes.Addthegingerandcurrypowderandcook,stirringconstantly,untilthegingersoftens,1minute.Add4½cupswaterandthecoconutmilk.Coverandbringtoasimmeronhighheat.

2 ADD the lentils and carrots, reduce the heat to medium-low, and simmer,uncovered,stirringeveryfewminutes,until thelentilsandcarrotsaretender,25to30minutes.Addthetomatoesandsimmeruntilheatedthrough,about2minutes.Remove from theheat.Add the lime juice.Taste, then seasonwithsalt and freshlygroundblackpepper.Divide among4bowls and top evenlywiththeyogurtandcilantro.

NUTRITION(perserving:1¼cups)428calories,23gprotein,60gcarbs,11gfat,6gsaturatedfat,344mgsodium Fi 56%(14mg)dailyfiber VC 47%(28

mg)dailyvitaminC

K 31%(1,074mg)dailypotassium Fe 28%(5mg)dailyiron Cr 2servingscarotenoid-richfoods(carrotsandtomatoes)

SwissChardandWhiteBeanSoup

Swisschardcooksa lot faster thanotherheartygreens likekaleandcollards,makingthistheperfectweeknightsoup.Theolivetoppingissimilar to tapenade but takes just 2 minutes to make and doesn’trequireafoodprocessor,whichmeanslesscleanup.

PREPTIME:20MINUTES/TOTALTIME:35MINUTES/SERVINGS:6

2poundsSwisschard(about2bunches)1tablespoonoliveoil1mediumonion,chopped(about1cup)3clovesgarlic,chopped¼teaspoonred-pepperflakes2cans(14ounceseach)basil,garlic,andoregano-flavoreddicedtomatoes2

cans(15ounces)cannellinibeans,drainedandrinsed12greenolives,finelychopped

Zestof2lemons(about4teaspoons)¼cupfinelychoppedfreshparsley1½ouncesParmesan,grated(about1⁄3cup)1TRIManddiscardthethickstem

endsfromtheSwisschard,butreserveanythinstems(1⁄3″wideorless)andcutinto1½″lengths.Chopthechardleaves.

2HEAT theoil in a largepot orDutchovenonmedium.Add theonion andcook until tender and lightly browned, 6 to 7 minutes. Add the garlic andpepperflakesandcook1minute.Addthe tomatoesand4cupswater.Coverandbringtoaboilonhigh.

3 ADD the chard stems to the pot, reduce the heat to medium, and simmer,covered, until the stems are partially tender, about 1minute.Add the chardleaves and simmer, covered, until the leaves and stems are tender, 3 to 5minutes.Stirinthebeansandheatthrough,about1minute.Removefromtheheat.

4COMBINEtheolives,zest,parsley,andParmesaninasmallbowl.Dividethesoupamong6bowlsandtopwiththeolivemixture.

NUTRITION (per serving: about 1¼ cups) 220 calories, 11 g protein, 32 g

carbs,7gfat,1gsaturatedfat,673mgsodium VC 80%(48mg)dailyvitaminC

Fi 36%(9g)dailyfiber Mg 35%(140mg)dailymagnesium K 27%(929mg)dailypotassium Cr 2½servingscarotenoid-richfoods(Swisschardandtomatoes)

LemonyChicken,Spinach,andOrzoSoup

Tempering the egg yolks with a small amount of hot soup beforeadding them to the pot keeps them from cooking too quickly andscrambling.Ifthisdoeshappen,thesoupwillstilltastegreat—itjustwon’thavetherich,creamymouthfeelwe’reafter.

PREPTIME:15MINUTES/TOTALTIME:50MINUTES/SERVINGS:4

1tablespoonoliveoil½mediumonion,chopped(about½cup)1largecarrot,chopped(about½cup)1largeribcelery,chopped(about½cup)2clovesgarlic,chopped

1largeribcelery,chopped(about½cup)2clovesgarlic,chopped¼teaspoonred-pepperflakes4cupsreduced-sodiumchickenbroth12ouncesboneless,skinlesschickenbreasthalves3⁄4cuporzoJuiceof2lemons

(about6tablespoons)2largeeggyolks5cupsbabyspinachleaves(5ounces)

1HEATtheoilinalargepotorDutchovenovermediumheat.Addtheonion,carrot, and celery and cook until lightly browned, about 8 minutes. Seasonwith salt and freshly ground black pepper.Add the garlic and pepper flakesand cook 1 minute. Add the broth and 1 cup water, raise the heat to high,cover,andbringtoaboil.

2ADDthechicken,reducetheheattomediumlow,andsimmer,covered,untilthechicken isno longerpink in the thickestpart,12 to14minutes.Transferthechicken toacuttingboardand let it restuntil it’scoolenough tohandle.Shredorchopthechickenintobite-sizepieces.Setaside.Addtheorzotothepot and simmer, covered, until al dente according to package directions.Reducetheheattolow.

3WHISK the lemon juice and egg yolks together in amedium bowl. Scoopabout ½ cup of the broth out of the pot and slowly drizzle into the lemonmixture,whiskingconstantly.Immediatelyaddtothesoup,pouringinaslow,steady streamas youwhisk.Raise the heat tomedium low, add the spinachandshreddedchicken,andsimmeruntilthespinachisjustwiltedandthesoupisheatedthrough,1to2minutes.Ladleinto4bowlsandserve.

NUTRITION(perserving:13⁄4cups)365calories,32gprotein,40gcarbs,9gfat,2gsaturatedfat,585mgsodium Fo 42%(166mcg)dailyfolate VC 40%(24mg)dailyvitaminC

K 29% (1,015 mg) daily potassium Cr 1 serving carotenoid-rich foods(spinachandcarrots)

BakedOysterswithLeeksandButteryBreadCrumbs

Sautéed leeks and tarragon create a licorice-like flavor and add afresh, herbaceous taste to briny oysters. Since the bivalves are fullycooked, this light appetizer is ideal for anyoneworried about eatingrawshellfish.

PREPTIME:30MINUTES(IFYOUSHUCKTHEOYSTERSYOURSELF)/TOTALTIME:50MINUTES/SERVINGS:4

2cupskoshersalt20freshshuckedoysters(onthehalfshell)2leeks,whiteandlightgreenparts1

tablespoonplus2teaspoonsunsaltedbutter3clovesgarlic,finelychopped½cupwholewheatpanko¼cupchoppedfreshtarragonLemonwedges

1HEATtheovento400°F.Spreadthesaltoverthebottomofa9″×13″bakingdish.Nestletheoystershellsintothesaltsotheysitupright.

2QUARTERtheleekslengthwiseandthinlyslice.Washwellinabowlofcoldwaterandletstand.Liftleeksoutofthewaterwithaslottedspoonandtransfertoacolandertodrain.

3HEATthebutterinamediumskilletonmediumheat.Addtheleeksandcook,stirring frequently,until soft,about4minutes.Add thegarlicandpankoandstirtocombine.Cook,stirringoccasionally,untilthepankoislightlytoasted,2to 3 minutes. Season to taste with salt and freshly ground black pepper.Transfertoasmallbowlandstirinthetarragon.

4SPRINKLEthepankomixtureevenlyovertheoysters.Bakeuntilthetoppingisbrownedand theedgesof theoysterscurl slightly (theoysters shouldstillfeel slightly soft to the touch, not firm), 8 to 9minutes.Rest 5minutes andservewiththelemonwedges.

NUTRITION(perserving:5oysters)160calories,8gprotein,18gcarbs,7gfat, 4 g saturated fat, 170mg sodium O3 49% (490mg) daily omega-3s Fe33%(6mg)dailyiron

BakedPotatoSkinswithBaconandCheddar

Peelingpotatoes is tedious,butwhat’sworseis thatyou’re throwingawayawealthofnutrients.Thisrecipeletsyouenjoybothpartsofthetuber,andbakingtheskinstoacrispinsteadofdeepfryingmakesthisfavoriterestaurantappetizerguilt-free.

PREPTIME:15MINUTES/TOTALTIME:2hours10MINUTES/SERVINGS:4

4largeRussetpotatoes(about12ounceseach)2teaspoonsoliveoil6sliceslower-sodiumbacon3ounceslow-fatCheddar,grated(about3⁄4cup)½cupreduced-fat(light)sourcream6scallions,whiteandlightgreenparts,sliced(about1⁄3cup)1largetomato,seededandchopped(about1cup)

1HEATtheovento350°Fandcoatabakingsheetwithcookingspray.Pokeafewholesinthepotatoeswithafork,thenrubtheoilevenlyoverthepotatoes.Placeonthebakingsheetandsprinkleevenlywith¼teaspoonsalt.Bakethepotatoes,turningabouthalfwaythrough,untiltheyfeeltenderwhensqueezedgently,about1hour15minutes.Raisetheoventemperatureto450°F.

2HALVE thepotatoeslengthwisewhenthey’recoolenoughtohandle.Scoopout the flesh (save it for another use), leaving about 1⁄3″ still attached to theskin.Mistthefleshsideofthepotatoeswithcookingsprayandseasonwith¼teaspoon salt and freshly ground black pepper. Coat the baking sheet withcookingsprayandplacethepotatoesonitfleshsidedown.Returntotheovenand bake 8minutes. Turn the potatoes and bake until the edges are goldenbrownandcrisp,about8minuteslonger.

3HEATa largeskilletonmediumheatwhile thepotatoesbakeandcoatwithcooking spray. Add the bacon and cook, turning halfway through, until

brownedandcrisp,about8minutes.Transfertoapapertowel–linedplateandpresslightlywithanotherlayerofpapertowel.Crumblewhencoolenoughtohandle.

4DIVIDE thecheeseandbaconevenlyamong thepotatoskins.Return to theovenuntil thecheese ismelted,about1minute.Top thepotatoskinsevenlywith the sourcream (about1 tablespoonperhalf), scallions, and tomatoandserve.

NUTRITION(perserving:2halves)298calories,14gprotein,35gcarb,11gfat,5gsaturatedfat,541mgsodium

VC 43%(26mg)dailyvitaminC

K 26%(923mg)dailypotassium

BrusselsSproutPopperswithOrange–PoppySeedDippingSauce

Already bite-size, Brussels sprouts were tailor-made for easy partyfare like this. Roasting creates an addictive caramelized flavor, andwooden picks are the only utensils you’ll need for serving thesehealthyappetizers.

PREPTIME:15MINUTES/TOTALTIME:50MINUTES/SERVINGS:6

2poundsBrusselssprouts,washedandthoroughlydried1tablespooncanolaoil½cuplow-fatplainGreekyogurt¼cupfreshorangejuice1tablespoonhoney

honey1tablespoonpoppyseeds1teaspoonorangezest

1HEATtheovento400°F.TrimtheBrusselssproutstems,leavingthesproutsintact,anddiscardanydamagedouterleaves.Placeonabakingsheetandtosswith the oil,½ teaspoon salt, and freshly ground black pepper.Roast in thelowerthirdoftheoven,turningonceortwice,untildeepgoldenbrown,32to36minutes.

2WHISK togethertheyogurt,orangejuice,honey,poppyseeds,andzest inasmall bowl. Serve with the Brussels sprouts and provide wooden picks fordipping.

NUTRITION (per serving: about 7 sprouts) 110 calories, 6 g protein, 17 gcarbs, 4 g fat, 0 g saturated fat, 199 mg sodium VC 202% (121 mg) dailyvitaminC

Cr 1½servingscarotenoid-richfood(Brusselssprouts)

CrabCocktailwithMango

Canned crabmeat works well in this recipe and makes for quickassembly.Drain excess liquid in a finemesh sieveandpickover toremoveanysmallbitsofshell.

PREPTIME:15MINUTES/TOTALTIME:15MINUTES/SERVINGS:4

8ouncescrabmeat(about1½cups)2mediummangoes,halved,pitted,peeled,andchopped(about2cups)1

avocado,halved,pitted,peeled,andchopped(about1cup)1⁄3cupchoppedcilantroJuiceof2limes(about¼cup)

1½teaspoonspreparedhorseradish

1½teaspoonspreparedhorseradish

COMBINE the crabmeat, mangoes, avocado, cilantro, lime juice, andhorseradishinalargebowl.Divideamong4smallbowlsorappetizerplatesandserve.

NUTRITION(perserving:about1cup)134calories,13gprotein,7gcarbs,7gfat,1gsaturatedfat,169mgsodium B12 67%(4mcg)dailyvitaminB12

O3 35%(350mg)dailyomega-3s Fo 31%(123mcg)dailyfolate

PumpkinSeedDip

Servethiseasy-to-makeappetizerwithacolorfulplateofcutveggies(carrots, jicama, broccoli, cauliflower, bell peppers, endive leaves,summer squash, and cherry tomatoes are all good choices). It alsomakesagreatspreadforsandwichesandwraps.

PREPTIME:10MINUTES/TOTALTIME:15MINUTES/SERVINGS:8

1¼cupshulledpumpkinseeds,toasted3⁄4cupfrozenpeas,thawed½cuplow-fatplainGreekyogurt

½cupfreshflat-leafparsley(leavesandthinstems)6scallions,whiteandlightgreenparts,chopped(about1⁄3cup)2freshjalapeños,seededandchoppedJuiceof2lemons(about6tablespoons)½teaspoonsmokedpaprika

½teaspoongarlicpowder

COMBINE all of the ingredients in a food processor. Process until a slightlychunkypureeforms,scrapingdownthesidesofthebowlasneeded.Seasontotastewithsaltandfreshlygroundblackpepper.

NUTRITION(perserving:¼cup)133calories,8gprotein,7gcarbs,9gfat,2gsaturatedfat,25mgsodium Mg 27%(109mg)dailymagnesium VC 25%(15mg)dailyvitaminC

SalmonCakeswithDillYogurt

From an environmental and nutritional standpoint, wild-caughtsalmon is preferred over farm-raised. But that doesn’t alwaysmeanspendinga loton freshAlaskan fillets—all salmon sold in cans andpouchesisthewild-caught“pink”variety.

PREPTIME:20MINUTES/TOTALTIME:45MINUTES+CHILLINGTIME/SERVINGS:5

2pouches(6ounceseach)salmon,drainedwell2⁄3cupwholewheatpanko4scallions,thinlysliced(about1⁄3cup)1tablespooncapers,rinsedanddrained1tablespoonDijonmustard

1½teaspoonshotsauce4tablespoonschoppedfreshdill1largeegg1largeeggwhite1⁄3cupall-purposeflour2tablespoonscanolaoil1cuplow-fatplainGreekyogurt1COMBINEthesalmon,panko,scallions,

capers,mustard,hotsauce,and2tablespoonsofthedillinalargebowl.Seasontotastewithsaltandfreshlygroundblackpepper.Addtheeggandeggwhiteandstirtocombine.Form2-tablespoon-sizescoopsofsalmonmixtureinto16patties,about1½″wideand½″thick.Transfertoalargeplate.

2ADD theflour toawide,shallowbowl.Coat thepattiesoneata timeintheflour, shaking off the excess. Return to the plate, cover, and refrigerate 30minutesorupto4hours.

3HEAT1 tablespoonof theoil ina largeskilletonmedium-lowheat.Add8pattiesandcook,turningabouthalfwaythrough,untildeepgoldenbrown,11to13minutes.Transfer to a plate and coverwith foil tokeepwarm.Repeatwiththeremainingoilandpatties.

4COMBINE theyogurtandtheremaining2tablespoonsdill inasmallbowl.Servewiththepatties.

NUTRITION (per serving: 3 salmon cakes and 3 tablespoons yogurt) 240calories,21gprotein,17gcarbs,9gfat,2gsaturatedfat,547mgsodium O3116%(1,160mg)dailyomega-3s

Turkey-FetaMeatballswithRoastedRedPepperDippingSauce

Thetahini,sesameseeds,andfetacheese in thesecocktailmeatballsadd moisture and flavor to lean ground turkey as well as a sizableamountofprotein.Sumac,usedtoseasontheyogurtdip,isadeepredspicewithaslightlysourtangcommoninMiddleEasterndishes.

PREPTIME:25MINUTES/TOTALTIME:55MINUTES/SERVINGS:8

2tablespoonssesameseeds,toasted1tablespoondriedthyme1tablespoondriedoregano

1¼poundsgroundturkeybreast(92%-93%lean)7ouncesreduced-fatfetacheese,crumbled(about13⁄4cups)8tablespoonstahini

¼cupfinelychoppedonion¼cupchoppedfreshflat-leafparsley2cupsfat-freeplainyogurt2cupsdrainedroastedredbellpeppersfromajarJuiceof2lemons(about6

tablespoons)2clovesgarlic,finelychopped2teaspoonsgroundsumac

1 HEAT the oven to 400°F and coat a baking sheet with cooking spray.Combinethesesameseeds,thyme,andoreganoinasmallbowl.

2COMBINE the turkey,1¼cupsof the feta, 5 tablespoonsof the tahini, theonion, theparsley,and2½tablespoonsofthesesameseedmixtureinalargebowl.Seasonwithfreshlygroundblackpepper.Forminto40(1¼″)ballsandplaceonthepreparedbakingsheet.Bakeuntil theoutsidesaregoldenbrownandthecentersarenolongerpink,15to18minutes.Cool5minutes,transfertoaservingplate.

3COMBINEtheyogurt,bellpeppers,lemonjuice,garlic,andtheremaining½cup of feta and 3 tablespoons tahini in a blender and puree until smooth.Transfertoaservingbowl.Stirthesumacintotheremaining1½tablespoonssesame seed mixture and sprinkle over the yogurt mixture. Serve with themeatballs.

NUTRITION (per serving: 5 meatballs, 2⁄3 cup yogurt) 307 calories, 24 gprotein,14gcarbs,18gfat,5gsaturatedfat,503mgsodium VC 60%(36mg)dailyvitaminC

Ca 29%(288mg)dailycalcium

Yogurt-MarinatedChickenSkewerswithCucumber-YogurtSauce

Yogurtisidealformarinatingbecauseitbreaksdownproteinswithoutmakingthemeatmushyortough.Herewealsouseittomakeasaucemodeled on Indian raita, or spiced yogurt,which is often used as acoolingcounterpointtofierydishes.

PREPTIME:25MINUTES/TOTALTIME:1HOUR+MARINATINGTIME/SERVINGS:6

1¼poundsboneless,skinlesschickenbreasts5scallions,whiteandlightandgreenparts,sliced(about1⁄3cup)1freshjalapeño,seededandchopped2clovesgarlic,chopped

1teaspoongroundcumin1teaspoonturmeric½teaspoongroundcoriander½teaspoongroundginger33⁄4cupsfat-freeplainyogurt1largecucumber,peeled,halvedlengthwise,and

seeded½cupchoppedfreshdillJuiceof2lemons(6tablespoons)1CUTthechickenintoslices,about1⁄3″thick

and3″long.Placeinalargezip-topbag.Combinethescallions,jalapeño,garlic,cumin,turmeric,coriander,ginger,and3⁄4cupyogurtinthebowlofafoodprocessor.Processuntilachunkypureeforms,scrapingdownthesidesofthebowlasneeded.Addtothebagwiththechickenandsealthebag.Massagethebagafewtimestothoroughlycoatthechickenwiththemarinade.Refrigerate2to4hours.

2 GRATE the cucumber in a food processor or on the large holes of a boxgrater.Squeezebetweenseverallayersofpapertoweltoremoveexcesswater.Transfer to a large bowl. Add the dill, lemon juice, ½ teaspoon salt, andremaining3cupsyogurt.Stirtocombine.Coverandrefrigerateuntilreadytoserve.

3HEAT thebroiler to high and coat a slottedbroiler panwith cooking spray(youcanalsouseanovenproofwire rackon topofa rimmedbakingsheet).Shaketheexcessmarinadeoffthechickenandthreadontoskewers.Placeonthe prepared pan. Season with ½ teaspoon salt and freshly ground blackpepper. Broil 6″ to 8″ from the heat until the top of the chicken is lightlybrownedandnolongerappearswet,5to7minutes.Turntheskewersandbroiluntiltheoppositesidesarelightlybrownedandthechickenisnolongerpinkinthecenter,2to3minutes.Servewiththeyogurt-cucumbersauce.

AVeryVersatileSauceWhileshreddedcucumber isoneof themostcommoningredients inraita, this cooling sauce can actually be made with just about anyvegetable or fruit. Indian cooks might use pineapples, onions,tomatoes,orcoconutalongwithherbsandspices.Foratwistonthesechickenskewersandaprettyburstofcolor, tryaversionmadewithbeets.Replacethecucumber,dill,andlemonjuicewith1largepeeledand grated beet, 6 tablespoons orange juice, and 3⁄4 teaspoon groundcoriander.Seasonwith½teaspoonsaltandchill.Raitaisevenbetterwhen the flavors have time to blend, so make this a few hours inadvance.

NUTRITION(perserving:2skewersand½cupyogurtsauce)199calories,28gprotein,14gcarbs,3gfat,<1gsaturatedfat,535mgsodium Ca 29%(288mg)dailycalcium

6DINNER

RecipesinthisChapter

BakedPennewithCreamySwissCheeseSauce,Mushrooms,andAsparagus

PearledBarleyRisottowithPeas,Pancetta,andSun-DriedTomatoes

StuffedShellswithChunkyTomatoSauce

SpinachGnudiwithQuickChunkyTomatoSauce

SwissChard,Eggplant,andMushroomLasagna

FettuccinewithLentilBolognese

LinguinewithKale,Olives,andCurrants

SpaghettiwithSardines,CaramelizedFennel,andButteryGarlicBreadCrumbs

StuffedEggplantwithCouscous,RoastedRedPeppers,andGoatCheese

PizzawithButternutSquash,Spinach,andFontina

Picadillo-StuffedRedBellPeppers

WildRice–StuffedAcornSquash

RoastedChickenBreastswithSautéedCabbageandApples

BraisedChickenwithDates,Ginger,andAlmonds

BakedChickenParmesanwithHomemadeTomatoSauce

RoastChickenwithBrusselsSprouts,RoastedGrapes,andHazelnuts

PumpkinSeed–CoatedChickenBreastswithBulgurPilaf

BlackBean–TurkeyChiliwithButternutSquash

GrilledSteakwithPeperonataSauce

BeefStewwithRootVegetables

BeefandBroccoliwithBrownRice

GrilledSteakauPoivrewithSautéedBroccoliRabe

RoastPorkTenderloinwithEdamameSuccotash

PorkBraisedinKiwi-CoconutSaucewithWhiteBeans

RoastedCedar-PlankSalmonwithMustard-MapleGlaze

Pan-RoastedSalmonwithLentilPilaf

IndividualTunaCasseroleswithPeasandTarragon

SteamedClamsandChickpeasinTomato-LeekBroth

SeafoodPaella

ShrimpandAsparagusStir-FrywithRiceNoodles

BakedPennewithCreamySwissCheeseSauce,Mushrooms,andAsparagus

Thisdishhasthecreaminessoftraditionalmac‘n’cheese,butfarlesscaloriesandfat.That’sbecausethesauceis thickenedbycombiningfat-freemilkwithasmallamountofflour,notbyaddingapound(andsometimesmore)ofmeltedcheese.

PREPTIME:20MINUTES/TOTALTIME:1HOUR40MINUTES/SERVINGS:8

1poundwholewheatpenne1poundasparagusspears,toughendstrimmed,cutinto1½″pieces10teaspoons

oliveoil8ounceswhitemushrooms,thinlysliced5ouncesshiitakemushrooms,thinlysliced¼teaspoondriedthyme2clovesgarlic,finelychopped1mediumonion,halvedlengthwiseandsliced(about1cup)1⁄3cupall-purpose

flour5cupsfat-freemilk1½cupsgratedreduced-fatSwissorGruyerecheese(about5ounces)¼cup

choppedfreshmint,basil,orchives1BRINGalargepotofwatertoaboilonhighheat.Addthepenneandcookuntilnotquitealdenteaccordingtopackagedirections(pennewillfinishcookingintheoven).Transferthepennetoacolanderusingametalstrainerorlargeslottedspoon,reservingthecookingwaterinthepot.Returnthepottohighheatandbringthepastawatertoaboil.Addtheasparagusandcookuntilcrisp-tender,2to3minutes.Drainbypouringtheasparagusandcookingwaterintothecolanderwiththepasta.

2HEATtheovento350°Fandspraya9″×13″bakingdishwithcookingspray.

3HEAT2teaspoonsoftheoilinalargeskilletonmedium-highheat.Addthemushrooms and thyme and cook until the liquid released by themushroomsevaporates, 4 to 5 minutes. Reduce the heat to medium-low and cook until

tenderandlightlybrowned,about2minutes.Addthegarlicandcook,stirringconstantly,1minute.Transfertoabowlandsetaside.

4HEAT 2 teaspoons of the oil in the same skillet, still onmedium-lowheat.Add the onion and cook, stirring occasionally until very tender and lightlybrowned,about20minutes.Seasontotastewithsaltandfreshlygroundblackpepperandsetaside.

5DRY the insideof thepotyouused tocook thepasta.Heat the remaining6teaspoons oil in the pot on medium heat. Add the flour and cook, stirringconstantly,untillightlytoasted,about2minutes.Whiskinthemilkinaslow,steadystream.Raisetheheattohighand,whiskingconstantlytopreventaskinfromforming,bringthemilktoasimmer.Reducetheheattomediumlowandsimmer,whiskingconstantly,untilslightlythickened,3to4minutes.Reducetheheattolowandwhiskin1cupofthecheeseuntilmelted.Removefromtheheat.

6ADDthepasta,asparagus,mushrooms,andminttothemilkmixture.Stirwelltocombine.Seasontotastewithsaltandfreshlygroundblackpepper.Transfertothepreparedbakingdish.Addtheonionsandtheremaining¼cupcheesetoasmallbowlandstirtocombine.Spreadevenlyoverthepastamixture.Coverwithfoilandbake20minutes.Removethefoilandcontinuebakinguntilthecheese ismeltedand themilkmixture isbubblingaround theedges,5 to10minutes.Rest10minutesandserve.

PickthePerfectPastaWith the variety of pasta shapes to choose from, a little pasta-andsauce-pairingknow-howcan take abowlof noodles fromhomey torestaurantworthy.Smooth,creamysauceslikethisoneneedtexturedtypes like penne rigate to cling to. To get the flavor of chunkyvegetable and bean-filled sauces in every bite, look for pastas withcrevices,suchasshells,fusilli,andrigatoni.Oil-basedpestosareidealforcoatinglong,thinspaghettiwhileheftyragusareoftenmatchedupwith thicker fettucine and tagliatelle, aswell as sturdier shapes likefarfalle and cavatappi (corkscrews). Tomato sauce, however, goeswithanything!

NUTRITION(perserving:13⁄4cups)415calories,20gprotein,59gcarbs,12gfat,4gsaturatedfat,101mgsodium Ca 38%(381mg)dailycalcium Fi 28%(7g)dailyfiber

PearledBarleyRisottowithPeas,Pancetta,andSun-DriedTomatoes

Sometimesreferredtoas“Italianbacon,”pancettaisnotsmokedbutrather cured in spices. Look for it in Italian markets and butchershops,orpreslicednear thedelimeats in large supermarkets. Ifyoucan’tfindit,substituteanequalamountofregularbacon.

PREPTIME:10MINUTES/TOTALTIME:1HOUR/SERVINGS:4

4cupslow-sodiumchickenorvegetablebroth1slice(1⁄3″thick)pancetta(about1½ounces),diced1teaspoonoliveoil

2largeshallots,chopped(about½cup)

2largeshallots,chopped(about½cup)3clovesgarlic,chopped11⁄3cupspearledbarley1¼cupsfrozenpeas½cupchoppedsun-driedtomatoes(notoilpacked)1ounceParmesan,shaved

1HEAT thebrothand2½cupswater inamediumsaucepanonmedium-highheatuntiltheliquidissteaming(donotboil).Reducetheheattomediumlowtokeepwarm.Heata largepotorDutchovenonmedium-lowheat.Addthepancettaandcook,stirringfrequently,until lightlybrownedandcrisp,6 to8minutes.Transfertoapapertowel–linedplatewithaslottedspoon.

2ADDasmuchoftheoliveoilasneededtotherenderedfatinthepottoequalapproximately 2 teaspoons.Add the shallots and cook onmedium low untilsoft, 2 to3minutes.Add thegarlic andbarleyandcook, stirring frequently,untilthebarleyisslightlytoastedandfragrant,about2minutes.Add1cupofthebrothmixtureandsimmer, stirringoccasionally,until the liquid isnearlyabsorbed,7to8minutes.Repeatwiththeremainingbroth,adding1cupatatimeandsimmeringuntilnearlyabsorbed,untilthebarleyistender,about35minutes total. (Youwillusebetween5½and6½cupsbrothmixture, soyoumay have some leftover.) 3 STIR in the peas and tomatoes and cook untilheatedthrough,about2minutes.Stirinthepancetta.Seasontotastewithsaltand freshly ground black pepper. Divide among 4 bowls and top with theParmesan.

NUTRITION (per serving: about 11⁄3 cups) 398 calories, 19 g protein, 66 gcarbs,7gfat,2gsaturatedfat,966mgsodium Fi 52%(13g)dailyfiber

StuffedShellswithChunkyTomatoSauce

Paired with salad and a whole grain baguette, these stuffed shellsmakeaheartymeatlessmeal.Thehomemadechunkytomatosauceisquickandeasy,andsoversatilethatyoucouldalsouseitasatoppingforgrilledfishorasimplebowlofspaghetti.

PREPTIME:20MINUTES/TOTALTIME:1HOUR20MINUTES/SERVINGS:6

12ounceslargeshellpasta1tablespoonoliveoil½mediumonion,chopped(about½cup)3clovesgarlic,chopped

½mediumonion,chopped(about½cup)3clovesgarlic,chopped½teaspoondriedoregano¼teaspoonred-pepperflakes2cans(14.5ounceseach)no-salt-addeddicedtomatoes2tablespoonsbalsamic

vinegar2teaspoonssugar1½cupspart-skimricottacheese1½cupsfrozenpeas,thawedandpatteddry1ounceParmesan,grated(about¼

cup)1largeeggwhite¼cupplus1tablespoonchoppedfreshmint2ouncespart-skimmozzarella

cheese,grated(about½cup)1BRINGalargepotofwatertoaboilandcookthepastaaccordingtopackagedirectionstojustshortofaldente(pastawillcontinuecookingintheoven).

2HEAT theoilinalargesaucepanonmediumheat.Addtheonionandcook,stirringoccasionally,until tenderand lightlybrowned,about5minutes.Addthegarlic, oregano, andpepper flakes and cook1minute.Add the tomatoesandbring toa simmer.Reduce theheat tomedium lowandsimmer, stirringoccasionally, until about three-quarters of the liquid evaporates, about 10minutes.Add the vinegar and sugar and simmer, about 1minute. Season totastewithsaltandfreshlygroundblackpepper.

3HEATtheovento350°F.Combinethericotta,peas,Parmesan,andeggwhitein a large bowl. Stir in ¼ cup of the mint and season to taste with freshlygroundblackpepper.

4SPREADabout 3⁄4cupofthesauceina9″×13″bakingdish.Stuff24pastashellswithabout1roundedtablespoonofthericottamixtureeach.Placeinthebakingdish.Topwiththeremainingsauceandmozzarella.Coverwithfoilandbake 25 minutes. Remove the foil and continue baking until the cheese ismelted, about 5minutes. Rest 5 minutes and sprinkle with the remaining 1tablespoonofmint.

NUTRITION(perserving:4shells)371calories,20gprotein,47gcarbs,12gfat,6gsaturatedfat,312mgsodium VC 43%(26mg)dailyvitaminC

Ca 41% (409 mg) daily calcium Cr 1 serving carotenoid-rich food

(tomatoes)

SpinachGnudiwithQuickChunkyTomatoSauce

Frozenspinachisanutritiousstapletokeeponhand.Youcanaddittoomelets,pizzas,meat loaf, andmore.Unlessyouare adding it tosoup,though,besuretosqueezeitdryusingthemethodwedescribebelow.Otherwiseyourdishwillbewatery.

PREPTIME:35MINUTES/TOTALTIME:45MINUTES/SERVINGS:4

8tablespoonsall-purposeflour1⁄8teaspoonnutmeg1package(10ounces)frozenchoppedspinach,thawed½

cuppart-skimricottacheese2ouncesParmesancheese,grated(about½cup)2largeeggs2teaspoonsoliveoil¼mediumonion,chopped(about¼cup)2clovesgarlic,chopped¼teaspoondriedoregano1⁄8teaspoonred-pepperflakes1can(14ounces)no-salt-addeddicedtomatoes1

tablespoonbalsamicvinegar3cupsfreshbabyspinachleaves(about3ounces)2tablespoonschoppedfresh

basil

1 WHISK together 5 tablespoons of the flour, the nutmeg, and 1⁄8 teaspoonfreshlygroundblackpepperinasmallbowl.

2WRAP thespinach tightly inacleankitchen towel, squeezehard to removeexcessmoisture, and finely chop.Mixwith the ricotta, Parmesan, eggs, andflour mixture in a medium bowl until well combined. Put the remaining 3tablespoons of flour in a shallow bowl. With wet hands, form the spinachmixtureinto24to28rounddumplings(about3⁄4to1inchindiameter).Rollinthe flour to coat and arrange on a platter in a single layer. Refrigerate untilreadytocook.

3HEAT the oil in a large skillet onmedium heat. Add the onion and cook,stirringoccasionally,until tenderand lightlybrowned,about5minutes.Addthegarlic, oregano, andpepper flakes and cook1minute.Add the tomatoesandbring toa simmer.Reduce theheat tomedium lowandsimmer, stirringoccasionally, until the liquid evaporates by about three-quarters, about 10minutes.Add thevinegarandsimmerabout1minute.Add thefreshspinachand cook until just wilted, about 2 minutes. Season to taste with salt andfreshlygroundblackpepper.

4BRINGalargepotofwatertoaboil.Addthedumplingsinbatchestothepotandcookatagoodsimmer,about7minutes.Transferwithaslottedspoontoabowlandkeepwarm.

5 DIVIDE the gnudi and sauce among 4 bowls. Sprinkle with basil andParmesan,ifdesired.

Ravioli without the Wrappers Gnudi (pronounced nu-dee) isderived from the Italianword fornaked.Youget all the cheesygoodnessof ravioliwithout the carbsor calories from thepasta.They’dbeidealforpeopleonagluten-freediet,excepttheyneedflour to bind the cheese so the dumplings hold their shape.Solution?Tryusingchickpeaflourinsteadoftheall-purposeflourcalledforhere.

NUTRITION (perserving:6or7gnudiand½cupsauce)265calories,17gprotein,25gcarbs,11gfat,5gsaturatedfat,489mgsodium VC 42%(25mg)dailyvitaminC

Ca 34% (340 mg) daily calcium Fo 32% (126 mcg) daily folate Cr 2servingscarotenoid-richfoods(spinachandtomatoes)

SwissChard,Eggplant,andMushroomLasagna

Thisrecipecallsforalotofvegetablessincetheylosevolumewhencooked. To break up the cooking time, you can prep and cook theeggplant,Swisschard,andmushrooms(steps1through3)inadvance.Coverandrefrigerateupto1day.

PREPTIME:30MINUTES/TOTALTIME:1HOUR55MINUTES+RESTINGTIME/SERVES:10

3mediumeggplant,trimmed(3pounds)3½poundsSwisschard,thickstemstrimmed,chopped12ouncesmushrooms,

chopped(about3cups)

3clovesgarlic,chopped¼teaspoonred-pepperflakes3cupspart-skimricotta,drained1largeegg2largeeggwhites4cupspreparedreduced-sodiummarinarasauce1package(9ounces)no-boil

lasagnanoodles,preferablywholewheat1½cupsgratedpart-skimmozzarellacheese(about6ounces)¼cupgratedParmesan(about1ounce)

1HEATthebroiler.Slicetheeggplantlengthwise, 1⁄3″thick.Coattheslicesonbothsideswithcookingsprayandseasonwith salt and freshlygroundblackpepper.Arrange inasingle layeronabakingsheet,working in twobatches,andbroil6″fromtheheatuntilbrowned,4 to5minutes.Flipandbroiluntiltheoppositesidesarebrownedandthefleshisverytender,2to3minutes.

2FILL a largepotwithabout½″ofwaterandplacea steamerbasket inside.BringthewatertoaboiloverhighheatandaddtheSwisschard,workingintwobatches.Reducetheheattomediumlow,cover,andsimmeruntiltender,4to6minutes.Transfertoacolanderanddrainthoroughly.Whencoolenoughtohandle,squeezethechardtightlywithyourhandstoextractasmuchwateraspossibleandblotthecharddrywithacleankitchentowel.

3HEAT the oven to 400°F.Coat a large skilletwith cooking spray and heatovermedium-highheat.Add themushroomsandcook, stirringoccasionally,untillightlybrownedandliquidhasevaporated,6minutes.Reducetheheattomedium low, add the garlic and pepper flakes, and cook 1minute.Add theSwiss chard and cook until heated through and any liquid has evaporated, 3minutes.Seasontotastewithsaltandfreshlygroundblackpepper.

4COMBINE thericotta,egg,andeggwhites ina largebowlandseasonwithfreshlygroundblackpepper.

5SPREAD1cupofthemarinarasauceoverthebottomofadeep-dish,9″×13″bakingdish.Add4noodlesandcoverwithhalfofthericotta,thenhalfoftheeggplant, thenhalfof theSwisschard-mushroommixture, then½cupof themozzarella,andthen1cupofthesauce.Repeatthelayersagain,startingwiththe noodles and endingwith 1 cup sauce. Topwith a third layer of noodles

(you may have some leftover), the remaining 1 cup sauce, and ½ cupmozzarella.TopwiththeParmesan.

6COVERwithfoilandbake35minutes.Removethefoilandcontinuebakinguntilthesauceisbubblyandthecheeseislightlybrowned,15minuteslonger.Rest30minutes,sliceinto10pieces,andserve.

ANoteonSodiumEvenwhenyourdietismadeupoffreshunprocessedfoods,stickingto the daily recommendation of 2,300milligrams or less of sodiumcanbeachallenge.That’sbecausesodiumisinnutrient-densewholefoods like cheese, canned or jarred tomato products, canned beans,bread, and delimeats—even if you choose low-sodium versions. Afewofourrecipes,likethislasagna,comeinonthehighside;when

youeatoneofthese,justmakesuretowatchyoursodiumintaketherestof theday.Youcancut someof the sodiumoutof thisdishbyreplacingthestore-boughtmarinarawithadoublebatchofthesaucefeaturedinBakedChickenParmesanwithHomemadeTomatoSauce.

NUTRITION(perserving)401calories,26gprotein,44gcarbs,16gfat,7gsaturatedfat,791mgsodium VC 87%(52mg)dailyvitaminC

Fi 48%(12g)daily fiber Ca 47%(466mg)daily calcium Mg 39%(155mg) daily magnesium K 35% (1,237 mg) daily potassium Cr 5 servingscarotenoid-rich foods (Swiss chard, marinara sauce) An 2 servingsanthocyanin-richfood(eggplant)

FettuccinewithLentilBolognese

ThisvegetarianBolognesehasthesamerichflavorandheartytextureastheclassicmeat-basedsauce,butfarlesssaturatedfat.Bologneseisusually finished with a bit of dairy to pull the flavors of the saucetogether,but ifyoupreferavegandishyoucaneasilyskip themilkandParmesanandstillhaveadeliciousmeal.

PREPTIME:25MINUTES/TOTALTIME:1HOUR15MINUTES/SERVINGS:6

1leek,whiteandlightgreenparts1tablespoonoliveoil2mediumcarrots,diced(about1cup)1ribcelery,diced(about½cup)3clovesgarlic,chopped¼teaspoondriedthyme¼teaspoondriedmarjoramororegano¼teaspoonred-pepperflakes1can(28ounces)wholepeeledtomatoes1can(14ounces)no-salt-added

tomatosauce1cupbrownlentils,rinsedandpickedover3⁄4cup2%milk16ounceswhitemushrooms,diced(about2cups)1tablespoonbalsamicvinegar

12ounceswholewheatfettuccine1ounceParmesan,grated(about¼cup)3tablespoonschoppedfreshflat-leaf

parsley1TRIMtheleek,halveitlengthwise,andsliceitthinly.Washwellinabowlofcoldwaterandletstand.Lifttheleekoutofthewaterwithaslottedspoonandtransfertoacolandertodrain.

2HEAT theoilinaDutchovenorlargesaucepanwithalidonmediumheat.Addthe leek,carrots,andceleryandcook,stirringoccasionally,until lightlybrowned and crisp-tender, 8 to 9minutes.Add the garlic, thyme,marjoram,andpepperflakesandcook,stirringconstantly,about1minute.

3 DRAIN the liquid from the whole tomatoes into the pan, then add thetomatoes, crushing andbreaking themupwith your hands as you add them.

Addthetomatosauceand3cupswaterandstirtocombine.

4ADDthelentils,cover,andbringtoasimmer.Reducetheheattomediumlowand simmer, stirringoccasionally, until the lentils are tenderbut still firm tothe bite and the mixture reaches a thick but not dry consistency, 35 to 40minutes. If the liquid evaporates before the lentils finish cooking, addmorewater,¼ to½ cup at a time.Uncover the pan and stir in themilk. Simmer,stirringconstantly,untilwellcombinedandheatedthrough,about2minutes.

5COATalargeskilletwithcookingsprayandheatonmedium-highheatwhilethelentilscook.Addthemushroomsandcook,stirringoccasionally,untiltheliquidevaporates,4to5minutes.Reduceheattomediumlow,addthevinegar,andcookuntilthemushroomsaretenderandlightlybrowned,3to5minutes.Stirintothelentilmixtureandremovefromtheheat.Seasontotastewithsaltandfreshlygroundblackpepper.

6BRINGalargepotofwatertoaboiloverhighheat.Cookthefettuccinetoaldenteaccordingtopackagedirections.Drainanddivideamong6bowls.Topevenlywiththelentilmixture,Parmesan,andparsleyandserve.

WhyWeLoveLentilsThese little discs come in all sorts of pretty colors—from green toyellowtored—andtheycookfasterthananyotherdriedlegume.Nopresoaking is necessary and they’re done in 30 minutes or less,depending on type. Not only that, lentils are among the legumeshighest in fiber and iron and the only one to provide a significantamountoffolate.

NUTRITION (per serving: 1 cup fettuccine, 2⁄3 cup lentils) 452 calories, 25 gprotein,74gcarbs,6gfat,1gsaturatedfat,415mgsodium Fi 80%(20g)dailyfiber VC 63%(38mg)dailyvitaminC

Fo 48%(193mcg)dailyfolate K 28%(973mg)dailypotassium Fe 28%(5mg)dailyiron Cr 2servingscarotenoid-richfoods(carrots,tomatoes)

LinguinewithKale,Olives,andCurrants

Sweet dried currants paired with salty olives is a deliciouscombination in this earthy pasta. Currants are widely available inlargesupermarketsandnaturalfoodstores(checkthebulkbins),butifyou can’t find them, golden raisins,which aremilder than the darkones,areagoodsubstitute.

PREPTIME:15MINUTES/TOTALTIME:25MINUTES/SERVINGS:4

8ounceswholewheatlinguine2teaspoonsoliveoil2clovesgarlic,chopped

2clovesgarlic,chopped1¼poundsTuscankale,thickribstrimmed,chopped12pittedkalamataolives,

chopped¼cupdriedcurrantsJuiceof½lemon(1tablespoonplus2teaspoons)3tablespoonspinenuts,

toasted1½ouncesParmesan,shavedwithvegetablepeeler(about½cup)1BRINGa

largepotofwatertoaboilonhighheat.Addthelinguineandcooktoaldenteaccordingtopackagedirections.Carefullyscoopabout½cupofthepastacookingwateroutofthepotjustbeforedrainingthelinguineandsetaside.Drainthelinguine.

2HEATtheoilinalargeskilletonmedium-lowheat.Addthegarlicandcook,stirring, about 1minute.Add thekale and reservedpasta cookingwater andbring to a simmer.Cook, stirring frequently, until the kale is tender and theliquidhasnearlyevaporated,8to10minutes.Stirintheolives,currants,andlemonjuiceandremovefromtheheat.

3RETURNthedrainedlinguinetothepotitwascookedin(offtheheat).Addthekalemixtureandpinenutsand toss tocombine.Seasonto tastewithsaltandfreshlygroundblackpepper.Divideamong4bowlsandtopevenlywiththeParmesan.

NUTRITION(perserving:13⁄4cups)435calories,16gprotein,68gcarbs,13gfat,3gsaturatedfat,676mgsodium VC 233%(140mg)dailyvitaminC

Fi 44% (11g)daily fiber Ca 27% (270mg)daily calcium Cr 2 servingscarotenoid-richfood(kale)

SpaghettiwithSardines,CaramelizedFennel,andButteryGarlicBreadCrumbs

Ifthereisanyrecipethatwillturnyouintoasardinefan,it’sthisone.The combination of the fish, the sweet silky fennel, and the garlicbreadcrumbswillwinoveryourtastebuds—andthefactthatsardinesrequire virtually no preparation will make this dish a weeknightfavorite.

PREPTIME:10MINUTES/TOTALTIME:50MINUTES/SERVINGS:4

1tablespoonplus1teaspoonoliveoil3fennelbulbs,trimmed,cored,andthinlysliced2teaspoonsunsaltedbutter3clovesgarlic,chopped1⁄3cupwholewheatpanko8ounceswholewheatspaghetti3cans(3.75ounceseach)water-packedsardines,drainedJuiceof1lemon

(about3tablespoons)2tablespoonschoppedfreshflat-leafparsley

1HEAT1tablespoonoftheoilinalargeskilletonmedium-lowheat.Addthefennelandcook,stirringoccasionally,untiltenderandlightlybrowned,20to25 minutes. If the fennel sticks to the skillet during cooking, add 3 to 4tablespoons water to deglaze. Season to taste with salt and freshly groundblackpepper.

2HEAT thebutterandtheremaining1teaspoonoliveoilinasmallskilletonmedium-lowheat.Whenthebutteris justmelted,addthegarlicandcook30seconds.Addthepankoandcook,stirringfrequently,untilcoatedwithbutterandlightlytoasted,2to3minutes.Seasontotastewithsaltandfreshlygroundblackpepper.

3BRINGalargepotofwatertoaboiloverhighheat.Cookthespaghettitoaldenteaccordingtopackagedirections.Carefullyscoopoutabout½cupofthepasta cooking water from the pot just before draining the spaghetti and set

aside.Drainthespaghettiandreturntothepotofftheheat.Addthesardines,lemonjuice,fennel,andpanko.Tosswelltocombine.Addthereservedpastawater,about2tablespoonsatatime,tomoistenasdesired(youwillnotuseallthepastawater).Divideamong4bowlsandsprinklewiththeparsley.

NUTRITION(perserving:2cups)482calories,29gprotein,42gcarbs,13gfiber, 16 g fat, 3 g saturated fat, 454mg sodium O3 104% (1,040mg) dailyomega-3s B12 100%(6mcg)dailyvitaminB12

Fi 52%(13g)dailyfiber VC 50%(30mg)dailyvitaminC

Ca 38%(380mg)dailycalcium VD 34%(135IU)dailyvitaminD

Fe 33%(6mg)dailyiron K 33%(1,157mg)dailypotassium

StuffedEggplantwithCouscous,RoastedRedPeppers,andGoatCheese

Wholewheatcouscouscooksjustasquicklyasthewhiteflourvariety(it is a pasta, not a whole grain) and is easy to find in mostsupermarkets. After you’ve made this recipe as written, considertrying it with different veggies (sautéed mushrooms, onions, orzucchini),cheeses(fetaorfreshmozzarella),andnuts.

PREPTIME:15MINUTES/TOTALTIME:1HOUR15MINUTES/SERVINGS:4

2mediumeggplant(about1¼poundseach),halvedlengthwise

2mediumeggplant(about1¼poundseach),halvedlengthwise3⁄4cupwholewheatcouscous1jar(16ounces)roastedredbellpeppers,drainedandchopped(about13⁄4cups)½cupwalnuts,toastedandchopped1teaspoongroundcuminJuiceof1lemon(about3tablespoons)1⁄3cupplus2tablespoonschoppedfreshmint,parsley,orbasil2ouncesgoatcheese,crumbled(about½cup)

1HEAT theovento425°F.Coatabakingsheetwithcookingspray.Placetheeggplantonthebakingsheetfleshsidedown.Roastuntilthefleshisbrownedandyieldswhenpressedand theskinstarts towrinkle(donot roastuntil theskincollapses),35to40minutes.Reducetheoventemperatureto350°F.

2 SCOOP the flesh into a large bowl when the eggplant is cool enough tohandle,leavingsomefleshattachedtotheskintomaintainitsshape.Placetheshellsbackonthesamebakingsheetskinsidedown.

3BRING1cupwatertoaboilinasmallsaucepan.Stirinthecouscousand¼teaspoon salt.When thewater returns to a boil, cover and remove from theheat.Letstand10minutes.Addtothebowlwiththeeggplantflesh.Addthebell pepper, walnuts, cumin, lemon juice, and 1⁄3 cup of the mint. Stir tocombine.Seasontotastewithsaltandfreshlygroundblackpepper.

4SPOON thecouscousmixtureevenlyintotheeggplantskinandtopwiththegoat cheese. Roast until the cheese is lightly browned and the couscousmixtureisheatedthrough,17to20minutes.Sprinklewiththeremainingherbsandserve.

NUTRITION (perserving:1stuffedeggplanthalf)290calories,10gprotein,39gcarbs,13gfat,3gsaturatedfat,113mgsodium

VC 110%(66mg)dailyvitaminC

Fi 56%(14g)dailyfiber

An 2servingsanthocyanin-richfood(eggplant)

O3 ALAomega-3s

PizzawithButternutSquash,Spinach,andFontina

Usingmashedbutternutsquashasthe“sauce”isatastydeparturethatpacksthispizzawithnutrients.Alongwiththesquash,pinenutsandfontinamakethisvegetarianmealhighlysatisfying.

PREPTIME:15MINUTES/TOTALTIME:1HOUR15MINUTES/SERVINGS:4

1smallbutternutsquash(about2pounds),halvedlengthwise1tablespoonoliveoil

1largeredonion,halvedlengthwiseandthinlysliced5cupsbabyspinachleaves(about5ounces)

1poundfreshwholewheatpizzadough,atroomtemperature4ouncesfontinacheese,grated(about1cup)

2tablespoonspinenuts,toasted

1HEATtheovento400°F.Coatabakingsheetwithcookingspray.Scoopoutthesquashseedsandspraythefleshwithcookingspray.Placeonthepreparedbaking sheet flesh side down. Roast until golden brown, 30 to 35 minutes.Turn flesh sideupand roastuntil tenderwhenpiercedwith a fork,20 to25minutes longer.When cool, scrape the flesh into amediumbowl andmash.Seasontotastewithsaltandfreshlygroundblackpepper.

2 PLACE a pizza stone on a rack in the center of the oven and raise thetemperatureto550°F.Heattheoilinalargeskilletonmedium-lowheat.Addtheonionandcook,stirringoccasionally,untiltenderandlightlybrowned,20to 25 minutes. Season to taste with salt and freshly ground black pepper.Transfertoabowl.Raisetheheattomediumandcoattheskilletwithcookingspray.Cookthespinach,stirringfrequently,untilwilted,2to3minutes.

3 LIGHTLY flour the dough and roll into a 12″ circle, 1⁄8″ to ¼″ thick, onparchmentpaper.Spreadabout1½cupssquashoverthedough.Topwiththe

onionandspinach.Transfer thepizza to theovenusingapizzapeelor largecuttingboard,slidingtheparchmentdirectlyontothepizzastone(thepeelorboarddoesnotgointotheoven).Bakeuntiltheedgesarelightlybrowned,7to9minutes.Carefullypullout the rackwith thepizzastoneand top thepizzawiththecheeseandpinenuts.Bakeuntilthecheeseismelted,about1minute.Rest5minutes,cutinto8pieces,andserve.

NUTRITION(perserving:2slices)471calories,18gprotein,63gcarbs,20gfat,6g saturated fat,759mgsodium Fi 52%(13g)daily fiber VC 35%(21mg)dailyvitaminC

Fe 28%(5mg)daily iron Ca 26%(257mg)dailycalcium Cr 2 servingscarotenoid-richfoods(butternutsquash,spinach)

Picadillo-StuffedRedBellPeppers

Picadillo is a mix of ground beef, tomatoes, and an array ofseasonings, depending on the country and the cook. You’ll findvariationsalloverLatinandSouthAmerica;thisonereliesonraisinsandgreenolivesforapunchofflavor.

PREPTIME:15MINUTES/TOTALTIME:50MINUTES/SERVINGS:4

4redbellpeppers3⁄4poundleangroundbeefor90%leangroundbeef2teaspoonscanolaoil½mediumonion,chopped(about½cup)¼teaspoondriedoregano¼teaspoonred-pepperflakes2clovesgarlic,chopped2tablespoonstomatopaste1can(14ounces)no-salt-addeddicedtomatoes2tablespoonsredwinevinegar

1⁄3cupraisins12largegreenolives,chopped1HEATtheovento350°F.Bringalargepotofwatertoaboilonhighheat.Cutoffanddiscardthetopsofthepeppers,andcutoutthestems,ribs,andseedswithaparingknife.Addthepepperstothepot,cover,andboiluntilcrisp-tenderwhenpiercedwithafork,5to7minutes.Drain.

2HEATalargeskilletonmedium-highheatandcoatwithcookingspray.Addthebeefandcook,crumblingthemeatwithalargespoon,untilnolongerpink,5 to 6 minutes. Season to taste with salt and freshly ground black pepper.Transfer toapaper towel–linedplatewithaslottedspoontodrain.Wipeouttheskillet.

3HEATtheoilinthesameskilletyouusedtocookthebeefonmediumheat.Addtheonion,oregano,andpepperflakesandcook,stirringfrequently,untilthe onion is tender and lightly browned, 6 to 7minutes.Add the garlic andcook,stirring1minute.Addthetomatopasteandstirwelltocombine.Addthedicedtomatoesandbringtoasimmer.Cookuntiltheliquidevaporatesbutthemixtureisstillmoist,4to6minutes.Addthevinegar,raisins,andolivesandstirtocombine.Simmeruntiltheraisinsareplump,1to2minutes.Stirinthe

beefandcook1to2minutes.

4FILLthebellpeppersevenlywiththebeefmixture(about1cupperpepper)andstandinan8″×8″bakingdish.Add¼cupwatertothebakingdish.Bakeuntilthetopsofthepeppersarelightlybrowned,11to13minutes.Servehot.

NUTRITION (per serving: 1 stuffed pepper) 314 calories, 21 g protein, 31 gcarbs, 12g fat, 2.5 g saturated fat, 409mg sodium VC 382% (229mg) dailyvitaminC

Cr 3 servings carotenoid-rich foods (bell peppers, tomato paste, dicedtomatoes)

WildRice–StuffedAcornSquash

Many supermarkets and natural foods stores carry a wild rice andbrownrice“medley,”whichworksespeciallywellinthisdish.Ifyoucan’tfindone,usehalfwildriceandhalfbrownrice.

PREPTIME:15MINUTES/TOTALTIME:55MINUTES/SERVINGS:4

4smallacornsquash(3⁄4to1poundeach)1tablespoonplus2teaspoonsoliveoil2⁄3cupwildrice–brownricemixture1mediumcarrot,peeledanddiced(about½

cup)1mediumzucchini,chopped(about2cups)½mediumonion,finelychopped(about½cup)1cupcannedchickpeas,rinsed

anddrained

anddrained½cupdriedcurrants1teaspoongroundcumin½teaspoonchilipowder½teaspooncinnamon

1HEATtheovento400°Fandcoatabakingsheetwithcookingspray.Cutthesquashinhalflengthwise(stemendtoblossomend)andscoopouttheseeds.Cuta thinslicefromtheskinsideofeachhalf,creatingaflatsurfaceso thesquashsitsfleshsideuplikeabowl.Placeonthepreparedbakingsheet.Brushthefleshwith2teaspoonsoftheoliveoilandsprinklewith1⁄8teaspoonsaltandfreshlygroundblackpepper.Roastuntilthefleshisverytenderwhenpiercedwithafork,35to40minutes.

2BRING11⁄3cupswatertoaboilinasmallsaucepanoverhighheat.Stirinthericeand 1⁄8 teaspoonsalt.Reducetheheattolow,cover,andsimmeruntil thericeistenderandtheliquidisabsorbed,50minutes.Removefromtheheatandrest,covered,10minutes.

3HEATtheremaining1tablespoonoilinalargeskilletonmedium-highheat.Add the carrot and zucchini and cook, stirring occasionally, until lightlybrowned,10minutes.Addtheonionandcookuntilsoftandtranslucent,about5minutes.Stirinthechickpeas,currants,cumin,chilipowder,andcinnamonandcookuntilheatedthrough,about2minutes.Removefromtheheatandstirintherice.Seasontotastewithsaltandfreshlygroundblackpepper.Filleachsquashhalfwithabout½cupofthericemixtureandserve.

NUTRITION(perserving:2filledsquashhalves)462calories,10gprotein,94gcarbs,8gfat,1gsaturatedfat,225mgsodium VC 90%(54mg)dailyvitaminC

Fi 52%(13g)dailyfiber K 48%(1,688mg)dailypotassium Mg 37%(149mg)dailymagnesium Fo 31%(122mcg)dailyfolate Fe 28%(5mg)dailyiron Cr 2servingscarotenoid-richfoods(squash,carrot)

RoastedChickenBreastswithSautéedCabbageandApples

The term “split chicken breast” refers to one side of a chicken’sbreastbone, or what we would think of as a whole chicken breast.Cooking the chickenwith the skin on keeps itmoist, but remove itbeforeeatingtokeepcaloriesandfatlow.

PREPTIME:25MINUTES/TOTALTIME:1HOUR15MINUTES/SERVINGS:4

2tablespoonschoppedfreshsageplus16sageleaves1¼teaspoonsdriedthyme4splitbone-inchickenbreasts(about12ounceseach)1tablespoonoliveoil½mediumonion,chopped(about½cup)½largeredcabbage,coredandsliced

(about5cups)1tablespoonbalsamicvinegar1tablespoonhoney1largeGrannySmithapple,coredandthinlysliced2teaspoonsunsaltedbutter

1HEAT theovento400°F.Coatabakingsheetwithcookingspray.Combinethechoppedsage,1teaspoonofthethyme,½teaspoonsalt,andfreshlygroundblackpepperinasmallbowl.Rubone-thirdoftheherbmixtureevenlyonthebottom sides (not the skin side) of the chicken breasts. Turn skin side up.Gentlylifttheskinandslidetheremainingseasoningbetweentheskinandtheflesh with your fingers. Place on the prepared baking sheet and roast untilcookedthrough,35to40minutes.

2 HEAT the oil in a large skillet on medium heat. Add the onion and theremaining ¼ teaspoon thyme and cook, stirring occasionally, until onion islightly browned, 4 to 5 minutes. Raise the heat to medium high. Cook thecabbage, tossingconstantlywith tongsoraspatula,until justwilted,about2minutes. Add the vinegar and honey and cook, stirring frequently, until theliquidisnearlyevaporatedandthecabbageiscrisp-tender,4to5minutes.Addtheappleandcookuntil just softened,about2minutes.Season to tastewithsaltandfreshlygroundblackpepper.

3MELT the butter in a small saucepan onmedium-low heat. Cook the sageleavesuntilcrispandgoldenbrown,1to2minutes.Transfertoapapertowel–linedplatewithaslottedspoon.Divide thechickenand thecabbagemixtureamong4platesandgarnishwithsageleaves.

NUTRITION (per serving: 1 chicken breast without skin and about 1 cupcabbage)445calories,60gprotein,23gcarbs,12gfat,3gsaturatedfat,587mgsodium VC 112%(67mg)dailyvitaminC

K 39%(1,367mg)dailypotassium An 2½servingsanthocyanin-richfood(redcabbage)

BraisedChickenwithDates,Ginger,andAlmonds

Drieddatesareintenselysweetwheneatenontheirown,butheretheysubtly balance the savory flavors of the stew.We call forMedjooldates, which are larger, softer, and sweeter than the other variety,DegletNoor.Eitherone,however,willworkinthisrecipe.

PREPTIME:25MINUTES/TOTALTIME:1HOUR10MINUTES/SERVINGS:4

1tablespoonoliveoil2½poundssplitbone-inchickenbreasts,skinremoved1mediumwhiteonion,

chopped(about1cup)1″piecefreshginger,peeledandfinelychopped(about1tablespoon)2clovesgarlic,chopped

1teaspoongroundcorianderDashofcayenne4cupslow-sodiumchickenbroth½poundredpotatoes,chopped(about13⁄4cups)2mediumcarrots,sliced(about

1cup)2⁄3cuppittedMedjooldates,choppedJuiceof½lemon(1tablespoonplus2teaspoons)2tablespoonsslicedalmonds,toasted2tablespoonschoppedfreshflat-leafparsley1HEATtheoilinalargepotorDutchovenonmedium-highheat.Seasonthechickenwith¼teaspoonsaltandfreshlygroundblackpepper.Placeinthepotandsear,turningonceabouthalfwaythrough,untildeepgoldenbrown,8to10minutes.Transfertoaplate.

2REDUCEtheheattomedium,addtheonion,andcook,stirringoccasionally,until tender and lightly browned, 6 to 7 minutes. Add the ginger, garlic,coriander,andcayenneandcook,stirringfrequently,about1minute.Addthebroth,raisetheheattohigh,andbringtoaboil.Addthechicken,reducetheheat tomedium low, and simmer, uncovered, 15minutes. Turn the chickenbreasts. Add the potatoes, carrots, and about three-quarters of the dates andsimmeruntilthevegetablesaretenderandthechickeniscookedthrough,10to15minutes.Stirinthelemonjuiceandremovefromtheheat.Seasontotaste

withsaltandfreshlygroundblackpepper.

3TRANSFER thechicken toacuttingboard.Discard thebonesandskinandcut the chicken into smaller serving pieces. Divide the broth, vegetablemixture, and chicken evenly among 4 bowls. Sprinkle with the almonds,parsley,andtheremainingdates.

NUTRITION (per serving: 1½ cups broth mixture and 3⁄4 cup chicken) 477calories,53gprotein,41gcarbs,11gfat,2gsaturatedfat,481mgsodium K42%(1,482mg)dailypotassium VC 42%(25mg)dailyvitaminC

Mg 26%(105mg)dailymagnesium

BakedChickenParmesanwithHomemadeTomatoSauce

Baking the chicken breasts rather than pan-frying results in a crisp,goldencrustwithoutanyaddedfat.Tosavetime,lookforthinslicedorfilletedchickenbreastsatyoursupermarket,whicharetheperfectthicknessforthisrecipe.Youcanmakethetomatosauceupto2daysahead,but jarredmarinara (look forbrandswith less sodium)worksjustaswell.

PREPTIME:15MINUTES/TOTALTIME:1HOUR15MINUTES/SERVINGS:4

SAUCE2teaspoonsoliveoil½largeonion,chopped(about3⁄4cup)1smallcarrot,peeledandchopped(about

½cup)1smallribcelery,chopped(about½cup)¼teaspoondriedthyme¼teaspoondriedoregano3clovesgarlic,chopped¼teaspoonred-pepperflakes2cans(14ounceseach)no-salt-addeddiced

tomatoes1driedbayleaf2tablespoonsbalsamicvinegar2tablespoonschoppedfreshbasil

CHICKEN½cupall-purposeflour2largeeggs½cupwholewheatbreadcrumbs1½teaspoonsdriedoregano2ouncesParmesancheese,grated(about½cup)4boneless,skinlesschicken

breasthalves(about6ounceseach),pounded¼″to½″thick½cupgratedpart-skimmozzarellacheese(about2ounces)1PREPARETHESAUCE:Heattheoilinalargesaucepanonmediumheat.Addtheonion,carrot,celery,thyme,andoreganoandcook,stirringoccasionally,untiltenderand

lightlybrowned,8to10minutes.Addthegarlicandpepperflakesandcook,stirring,1minute.Addthetomatoesandbayleafandbringtoasimmer.Reducetheheattomediumlowandsimmer,stirringoccasionally,untilthevegetablesareverysoftandthesauceisslightlythickened,about25minutes.Addthevinegarandbasilandsimmeruntiltheflavorsblend,about5minutes.Removefromtheheat,discardthebayleaf.Workinginbatches,transferthesaucetoablender(oruseanimmersionblender)andpureeuntilsmooth(becarefulwhenblendinghotliquids).Seasontotastewithsaltandfreshlygroundblackpepper.Coverandsetaside.

2 PREPARE THE CHICKEN: Heat the oven to 400°F. Coat a baking sheetwithcookingspray.Place3shallowbowlsinfrontofyou.Addtheflourtothefirst bowl. Crack the eggs into the second bowl, beat, and season with ¼teaspoon salt and freshly ground black pepper. Combine the bread crumbs,oregano,andthreequartersoftheParmesaninthethirdbowl.Dipthechickenbreastsintheflour,shakingofftheexcess.Dipintheegg,thenpressintothebread crumbs so the mixture adheres to the chicken. Place on the preparedbaking sheet.Bake, turningonce about halfway through, until goldenbrownandcookedthrough,15to20minutes.Switchtheoventobroil.

3REHEATthesauceoverlowheatifnecessary.Spread1½cupsofthesauceinside a 2½-to 3-quart baking dish. Add the chicken in a single layer,overlappingslightly ifnecessary.Spreadabout¼cupof thesauceovereachchickenbreast(youmayhavesomeleftover).TopevenlywiththemozzarellaandtheremainingParmesan.Transfertothecenterrackoftheovenandbroiluntil the cheese is melted, 2 to 4 minutes. Serve with an arugula salad, ifdesired.

NUTRITION(perserving)500calories,51gprotein,36gcarbs,16gfat,6gsaturatedfat,695mgsodium VC 62%(37mg)dailyvitaminC

Ca 37% (367 mg) daily calcium Cr 2 servings carotenoid-rich foods(tomatoes,carrot)

RoastChickenwithBrusselsSprouts,RoastedGrapes,andHazelnuts

Roastingthegrapesuntiltheyjuststarttoburstmakesthemsoftandjuicy and intensifies their sweetness. They also look beautiful on aservingplatterscatteredaroundthissimpleroastchicken,soconsiderbringingittothetablebeforecarving.

PREPTIME:25MINUTES/TOTALTIME:1HOUR25MINUTES/SERVINGS:4

2tablespoonsplus1teaspoonchoppedfreshrosemary1teaspoondriedthyme1roastingchicken(about4pounds)

1roastingchicken(about4pounds)½lemon1½poundsBrusselssprouts,trimmedandhalved1tablespoonplus1teaspoon

oliveoil1poundredseedlessgrapes,stillattachedtostems1½ouncestoastedhazelnuts,

chopped(about1⁄3cup)1ARRANGEonerackinthelowerthirdoftheovenandoneinthemiddleoftheoven.Heattheovento400°F.Combine1tablespoonplus2teaspoonsoftherosemary,3⁄4teaspoonofthethyme,

3⁄4teaspoonsalt,andfreshlygroundblackpepperinasmallbowl.Placethechickeninaroastingpanandpulluptheskincoveringthebreastsoyoucanslideyourfingersunderneathit.Rubaboutone-thirdoftherosemarymixtureundertheskin.Turnthechickenandrepeatonthebottomsideofthebreast.Sprinkletheremainingrosemarymixtureinsidethecavity.Squeezethelemonjuiceintothecavityandstuffthelemoninside.Roastinthemiddleoftheovenbreastsideupuntilaninstant-readthermometerreaches165°Fwheninsertedintothethickestpartofthemeat(withouttouchingbone)andthejuicesrunclear,about1hourfora4-poundchicken,or15minutesperpound.Rest10minutes.

2COATa largebakingsheetwithcookingspray.AddtheBrusselssprouts,1tablespoonoftheoil,¼teaspoonsalt,andfreshlygroundblackpepper.Tosswelltocombine.Roastinthelowerthirdoftheoven(belowthechicken),untilthebottomsidesarebrowned,9 to12minutes,dependingon the sizeof thesprouts.Removefromtheovenandturnthesproutssothebrownedsidesarefaceup.

3PREPAREthegrapeswhilethesproutsroast.Cutthegrapeclustersinto6to8 smaller clusters, if large. Add the grapes, the remaining olive oil, theremainingrosemary,theremainingthyme,1⁄8teaspoonsalt,andfreshlygroundblackpeppertoamediumbowlandtosswell tocombine.Addtothebakingsheet with the sprouts and return to the oven. Roast, turning grape clustershalfwaythrough,untilthesproutsaretenderwhenpiercedwithaforkandthegrapes are beginning to burst, 8 to 10 minutes. Transfer the chicken to aserving platter.Arrange the sprouts and grapes around the chicken, sprinklewiththehazelnuts,andserve.

GivingFruitandVeggiesaNewMeaning

Pairing savory roastedBrussels sproutswith jammy redgrapesmaysoundstrangeatfirst,butonebitewillrevealthemethodbehindthemadness. Sweet foods make savory ones even more addictive(evidence: chocolate-covered pretzels, peanut butter and jelly). Andfor the vegetable-averse, sweetness can suddenly make an acquiredtastelikeBrusselssproutsmorepalatable.Iftheideahasyourmouthwatering,trytheseotherfruitandveggiecombos:roastedbeetswithorange sections, spinach salad with sliced strawberries, sautéedcabbage with apples (see page 153), and tomato salsa with dicedmango.

NUTRITION(perserving:3⁄4cuplightmeatand¼cupdarkmeatwithoutskin,3⁄4cupsprouts,and½cupgrapes)443calories,36gprotein,36gcarbs,20gfat,3gsaturatedfat,666mgsodium VC 242%(145mg)dailyvitaminC

K 33%(1,161mg)dailypotassium Fi 32%(8g)dailyfiber Fo 28%(113mcg)daily folate Fe 28%(5mg)daily iron Cr 2servingscarotenoid-richfood(Brusselssprouts) O3 ALAomega-3s

PumpkinSeed–CoatedChickenBreastswithBulgurPilaf

You’reprobablymostfamiliarwithbulgurasthegrainintabbouleh,theMiddle Eastern salad of diced tomatoes, cucumbers, and herbs.This type of crushed wheat is already cooked and dried, sorehydratingitiseasywork.

PREPTIME:15MINUTES/TOTALTIME:50MINUTES/SERVINGS:4

3⁄4cupbulgur3⁄4cuppumpkinseeds½teaspoonchilipowder

½cupall-purposeflour2largeeggs

2largeeggs4boneless,skinlesschickenbreasts(about5ounceseach)1tablespoonoliveoil3mediumcarrots,slicedintorounds(1½cups)1mediumonion,chopped(about

1cup)1½teaspoonscuminseedsJuiceof2limes(about¼cup)1⁄3cupdriedcranberries4scallions,whiteandsomegreen,thinlysliced(about

1⁄3cup)¼cupchoppedflat-leafparsley,plusleavesforgarnish1HEATtheovento400°F.Bring11⁄8cupswatertoaboilinamediumsaucepan.Stirinthebulgurand1⁄8teaspoonsalt.Returntoaboil,cover,andremovefromtheheat.Letstand30minutes.

2COATabakingsheetwithcookingspray.Pulsethepumpkinseedsinafoodprocessoruntilcoarselyground.Addthechilipowderand1⁄8teaspoonsaltandpulseonceortwicetocombine.

3PLACE3shallowbowlsinfrontofyou.Addtheflourtothefirstbowl.Beatthe eggs in the second bowl and season with ¼ teaspoon salt and freshlyground black pepper. Add the pumpkin seeds to the third bowl. Dip thechickenbreastsintheflour,shakingofftheexcess.Dipintheegg,thenpressinto thepumpkinseedsso themixtureadheres.Placeonthepreparedbakingsheet. Bake, turning once about halfway through, until golden brown andcookedthrough,15to20minutes.

4HEAT the oil in a large skillet onmediumheat.Add the carrots and cook,stirring occasionally, until partially softened, 7 to 8minutes.Add the onionand cumin seeds and cookuntil tender and lightly browned, 7 to 8minutes.Add the bulgur and stir to combine. Stir in the lime juice, cranberries,scallions,andchoppedparsley.Dividethechickenandbulguramong4platesandgarnishwithparsleyleaves.

NUTRITION (per serving: 1 chicken breast and about 1 cup bulgur) 561calories,45gprotein,52gcarbs,21gfat,4gsaturatedfat,471mgsodium Mg55%(220mg)dailymagnesium Fi 36%(9g)daily fiber K 31%(1,067mg)dailypotassium Fe 28%(5mg)dailyiron

BlackBean–TurkeyChiliwithButternutSquash

Ifyoursupermarketsellspeeledandchoppedbutternutsquashintheproducesection,takeadvantageofthisgreattime-saver—justbesuretocut any largechunks intobite-sizepieces. Ifyoudobuyawholesquash,avegetablepeeleristhebesttoolforremovingtheskin.

PREPTIME:15MINUTES/TOTALTIME:50MINUTES/SERVINGS:6

1tablespooncanolaoil1largeonion,chopped(about1½cups)¼cuptomatopaste3clovesgarlic,chopped2teaspoonsgroundcumin2teaspoonsdriedoregano3⁄4teaspoonallspice¼teaspoongroundcloves1can(28ounces)crushedtomatoes1can(14ounces)no-salt-addedfire-roasted

tomatoes½mediumbutternutsquash,peeled,seeded,andchopped(about3½cups)1largepoblanochile,seededandsliced(about1¼cups)1poundgroundturkeybreast

2cans(14½ounceseach)blackbeans,rinsedanddrained2to4cannedchipotlepeppersinadobosauce,finelychopped,plus1to2tablespoonsadobosauce(optional)6tablespoonsreduced-fat(light)sourcream6scallions,whiteandsomegreen,sliced(about1⁄3cup)¼cupchoppedcilantro

Limewedges

1HEATtheoilinalargepotorDutchovenonmediumheat.Addtheonionandcook, stirringoccasionally, until tender and lightlybrowned, 7 to8minutes.Add the tomatopaste, garlic, cumin,oregano, allspice, andcloves andcook,stirring until the spices are fragrant, 1 to 2 minutes. Add 13⁄4 cups water,crushedtomatoes,andfire-roastedtomatoes.Cover,raisetheheattohigh,andbring toa simmer.Add the squash, reduce theheat tomedium,andsimmer,uncovered, stirring occasionally, until the squash is partially cooked, 10

minutes. Add the poblano and simmer until the squash is tender, 5 to 10minutes.

2COATalargeskilletwithcookingsprayandheatonmedium-highheat.Addthe turkeyandcook, stirring frequently andcrumbling themeatwith a largespoon, until no longer pink, 6 to 8 minutes. Season to taste with salt andfreshlygroundblackpepper.

3 ADD the turkey and black beans to the tomato-squash mixture and stir tocombine.Simmeruntilheatedthroughandtheflavorsblend,about5minutes.Stirinthechipotlepeppersandadobosauce,ifusing,startingwiththesmalleramountandaddingmoreaccording to taste.Remove thechili from theheat,seasontotastewithsaltandfreshlygroundblackpepper,andservewithsourcream,scallions,cilantro,andlimewedges.

GoodtoGlowThisstewnotonlytastesterrific,buteatingitcanalsomakeyoulookterrific.Peoplewholoadeduponcarotenoid-richfruitsandvegetableshad more red and yellow tones in their skin—the pigments in theproduce are distributed to the skin’s surface—according to a studyfromtheUniversityofSt.AndrewsinScotland.Asaresult,theywereperceived tobehealthier andmore attractive.The researchers foundthatuppingyourdailyfruitandveggieintakebyaboutthreeservingsisenoughtoimproveyourcomplexioninjust6weeks.

NUTRITION (per serving: about 1½ cups) 399 calories, 26 g protein, 53 gcarbs, 11 g fat, 3 g saturated fat, 548 mg sodium VC 138% (83 mg) dailyvitaminC

Fi 60% (15 g) daily fiber Fe 39% (7mg) daily iron K 32% (1,115mg)daily potassium Cr 3½ servings carotenoid-rich foods (butternut squash,poblano,tomatoes)

GrilledSteakwithPeperonataSauce

Once youmake this classic Italian sauce, you’llwant to use it in avarietyofways:onsandwiches,asatoppingforricottacrostini,oronpizza with fresh mozzarella. Steamed broccolini with a squeeze offreshlemonjuicemakesagreatsidedish,richincarotenoids,vitaminC,andfolate.

PREPTIME:20MINUTES/TOTALTIME:55MINUTES+MARINATINGTIME/SERVINGS:4

4clovesgarlic2wholesprigsfreshbasil,roughlychopped,plus2tablespoonschoppedleaves

2wholesprigsfreshbasil,roughlychopped,plus2tablespoonschoppedleaves½cupredwine

1teaspoondriedrosemary4tablespoonsoliveoil1½poundsflanksteak1largeonion,sliced(about1½cups)2largeredbellpeppers,sliced2large

yellowbellpeppers,sliced½teaspoondriedoregano1tablespoonplus2teaspoonscapers,rinsed1tablespoonbalsamicvinegar1

SMASH2ofthegarliccloveswiththeflatsideofaknife.Addtoalargezip-topbagalongwiththebasilsprigs,wine,rosemary,and2tablespoonstheoil.Addthesteakandrefrigerate6hours.Bringtoroomtemperaturebeforegrilling.

2 HEAT 1 tablespoon of the oil in a large pot with a lid or Dutch oven onmedium heat. Cook the onion, stirring occasionally, until tender and lightlybrowned, about 10 minutes. Add the remaining 1 tablespoon oil, heat 30seconds, and add the bell peppers and oregano. Cover and cook, stirringoccasionally, until the texture is soft and silky (avoid browning), about 5minutes. Finely chop the remaining garlic cloves. Add to the pot and cook,stirring,1to2minutes.Stirinthecapersandvinegarandcook2to3minutes.Seasontotastewithsaltandfreshlygroundblackpepper.

3 BRUSH a grill rack with vegetable oil and heat the grill to medium-high.Discard themarinade and season the steakwith¼ teaspoon salt and freshlygroundblackpepper.Grillabout6minutesperside formediumrare.Rest3minutes and thinly slice against the grain.Topwith the peperonata, sprinklewiththechoppedbasilleaves,andserve.

NUTRITION(perserving)381calories,39gprotein,15gcarbs,18gfat,5gsaturatedfat,325mgsodium VC 465%(279mg)dailyvitaminC

B12 33%(2mcg)dailyvitaminB12

K 29%(1,021mg)dailypotassium

BeefStewwithRootVegetables

Taking the time to brown the flour-coated beef in batches creates acaramelizedexteriorthatbuildsflavor.Besurenottocrowdthemeat—otherwise,itwillsteamratherthanbrownproperly.

PREPTIME:30MINUTES/TOTALTIME:2hours10MINUTES/SERVINGS:4

1¼poundsgrass-fedbeefchuck,cutinto1½″cubes1⁄3cupall-purposeflour2tablespoonsoliveoil

½largeonion,chopped(about3⁄4cup)¼teaspoondriedthyme¼teaspoondriedrosemary2tablespoonstomatopaste2clovesgarlic,finelychopped3⁄4cupredwine3to4cupslow-sodiumchickenbroth2largeparsnips,cutinto1″pieces(about1½cups)3mediumcarrots,cutinto1″

pieces(about1½cups)1mediumrutabagapeeledandcutinto1″cubes(about2cups)2cupsfrozenlimabeans

2tablespoonsredwinevinegar2tablespoonschoppedfreshflat-leafparsley1SEASONthebeefwith½

teaspoonsaltandfreshlygroundblackpepper.Placetheflourinawide,shallowbowl.Addaboutaquarterofthebeeftotheflourandtosstocoatcompletely.Shakeofftheexcessandtransfertoaplate.Repeatwiththeremainingbeefinthreebatches.

2HEAT1 tablespoonof theoil ina largepotorDutchovenonmedium-highheat.Addhalfthebeef,spacingpiecesatleast½″aparttoavoidcrowding(ifthepot isn’t largeenough toholdhalf thebeefwithout crowding, cook it inthree batches). Cook without moving the beef until the bottom sides arebrowned,about3minutes.Turnandcookuntiltheoppositesidesarebrowned,about 2 minutes. Transfer to a bowl and repeat with the remaining 1tablespoonoilandbeef.

3REDUCEtheheattomediumandaddtheonion,thyme,androsemary.Cook,stirring occasionally, until the onion is tender and lightly browned, about 7minutes.Add the tomatopasteandgarlicandcook, stirring,about1minute.Addthewineandsimmeruntiltheliquidisreducedbyhalf,3to4minutes.

4ADD3cupsofthebroth,cover,andbringtoaboilonhighheat.Addthebeefand any juice that has accumulated in thebowl.Reduce theheat tomediumlowandsimmer,uncovered,stirringoccasionally,30minutes.

5ADD theparsnipsandcarrots.Add theremainingbroth, ifnecessary, to justcover the vegetables. Cover, and simmer, stirring occasionally, 20 minutes.Add the rutabaga, cover, and simmer, stirring occasionally, until all thevegetables are tender and the beef is very tender, 20minutes.Add the limabeansandsimmer, stirring frequently,untilheated through,about5minutes.Stirinthevinegar.Seasontotastewithsaltandfreshlygroundblackpepper.Divideamong4bowlsandsprinklewiththeparsley.

AheartyVegetarianStewWithsomuchflavorandaslewofnutrientsfromtherootvegetablesand lima beans, this dish can easily become a satisfying meat-freesupper. Here’s how: Cut out the beef and flour and skip step 1.Reducetheoilto2teaspoonsandproceedwithstep2,swappingthechickenbrothforvegetable.Jumptostep3andadd1½cupschoppedsweet potatoes when you add the rutabaga. This variation not onlyaccommodateseveryoneatthetable,italsoshavesabout45minutesoffthetotaltime!

NUTRITION(perserving:2cups)549calories,42gprotein,50gcarbs,11gfiber, 17 g fat, 5 g saturated fat, 544 mg sodium B12 100% (6 mcg) dailyvitaminB12

VC 85%(51mg)dailyvitaminC

K 53%(1,868mg)dailypotassium Fi 44%(11g)daily fiber Fe 33%(6mg) daily iron Fo 31% (122 mcg) daily folate Mg 29% (115 mg) dailymagnesium Cr 1servingcarotenoid-richfoods(carrots,tomatoes)

BeefandBroccoliwithBrownRice

Try using tamari soy sauce in this dish. Compared to regular soysauce,it’smadewithlessornowheatandtendstobesmoother,morecomplex, and less salty.You’ll find it in theAsian section of largesupermarkets.

PREPTIME:20MINUTES/TOTALTIME:1HOUR20MINUTES/SERVINGS:4

1cupbrownrice1⁄3cupreduced-sodiumsoysauce1tablespoonricevinegar1tablespoonhoney

1tablespoonhoney2teaspoonssesameoil2teaspoonscornstarch8ounceswhitemushrooms,sliced(about1½cups)2teaspoonscanolaoil1¼poundssirlointipsteak,topsirloin,ortopround,thinlysliced1largehead

broccoli(about2¼pounds),trimmed,floretscutintobite-sizepieces1largeorangebellpepper,sliced(about1¼cups)1tablespoonpeeled,choppedfreshginger(1″piece)3clovesgarlic,chopped

2teaspoonssesameseeds,toasted

1BRING2cupswatertoaboilinamediumsaucepanonhighheat.Stirintherice, cover, reduce heat to low, and simmer until the rice is tender and theliquidisevaporated,about50minutes.Removefromtheheatandletstand10minutes.

2 WHISK the soy sauce, vinegar, honey, sesame oil, cornstarch, and 3tablespoonswatertogetherinasmallbowl.Setaside.

3COATa largeskilletwithcookingsprayandheatonmediumheat.Addthemushroomsandcook,stirringoccasionally,untiltenderandlightlybrowned,8to10minutes.Transfertoabowl.Addthecanolaoiltotheskilletandraisetheheat to medium high. Add the beef and cook, stirring occasionally, untilbrownedandjustcookedthrough,3to5minutes.Addtothemushrooms.

4ADDthebroccoliandbellpeppertotheskilletandcook,stirring,untillightlybrowned, about 2 minutes. Add 2⁄3 cup water and simmer until evaporated,about 2minutes. (If the skillet is too small to fit all the vegetables at once,cookintwobatches,using1⁄3cupwaterperbatch.Returnallvegetablestotheskillet before proceeding.) Add the ginger and garlic and cook 1 minute,stirring constantly. Add the soy sauce mixture and simmer until slightlythickened, about 3minutes. Stir in the beef andmushrooms and cook untilheated through, 1 to 2 minutes. Spoon over the rice, sprinkle with sesameseeds,andserve.

NUTRITION(perserving: 3⁄4cupriceand13⁄4cupsbeefmixture)554calories,

40gprotein,56gcarbs,19gfat,5gsaturatedfat,629mgsodium VC 258%

(155mg)dailyvitaminC

K 37%(1,299mg)dailypotassium Mg 36%(143mg)dailymagnesium Fo35%(138mcg)dailyfolate B12 33%(2mcg)dailyvitaminB12

Fi 28% (7 g) daily fiber Fe 28% (5 mg) daily iron Cr 4 servingscarotenoid-richfoods(broccoli,bellpepper) O3 ALAomega-3s

GrilledSteakauPoivrewithSautéedBroccoliRabe

Traditionally, thesepeppercorn-coated fillets are sautéed ina skillet,and the rendered fat is then used to make a sauce enriched withbrandy, cream, and butter. Grilling the steaks ensures that therenderedfatdoesn’tenduponyourplate,andskippingthecreamandbuttercutsevenmoresaturatedfat.

PREPTIME:10MINUTES/TOTALTIME:50MINUTES/SERVINGS:4

1poundbroccolirabe,endstrimmedandcutinto3″lengths2tablespoonsoliveoil

2clovesgarlic,chopped¼teaspoonred-pepperflakes1can(15ounces)chickpeas,drainedandrinsedJuiceof½lemon(1tablespoon)1tablespoonwholepeppercorns(black,white,pink,oranycombination)7

wholedriedallspiceberriesor½teaspoongroundallspice4grass-fedbeeftenderloinsteaks(about5ounceseach;filetmignon)4mediumshallots,thinlysliced(about½cup)½cupbrandy

½cupchickenstock2teaspoonsDijonmustard2tablespoonschoppedfreshparsley

1BRINGalargepotofwatertoaboilonhighheat.Addthebroccolirabeandboiluntilcrisp-tender,3to4minutes.Drain.Heat1tablespoonoftheoliveoilin a large skillet onmedium-lowheat.Add thegarlic andpepper flakes andcook,stirring,1minute.Addthebroccolirabeandstirwelltocombine.Stirinthe chickpeas and lemon juice. Cook, stirring occasionally, until heatedthrough, 2 to 3minutes. Season to taste with salt and freshly ground blackpepper.Coverandkeepwarm.

2BRUSHagrillrackwithvegetableoilandheatthegrilltomedium-highheat.

Crushthepeppercornsandallspiceberriesascoarseorfineasyoupreferwithamortar and pestle or in a spice grinder.Transfer to a small bowl (if usinggroundallspice,addtothebowlandstirtocombine).Brushthesteakswith1teaspoonoftheoliveoilandseasonwith½teaspoonsalt.Sprinklebothsidesof the steakswith the peppercornmixture, pressing lightly to adhere (if youlikelessspice,donotuseallofthemixture).

3PLACEthesteaksonthegrill,cover,andcookoverdirectheattothedesireddegreeofdoneness,6to7minutespersideformediumrareand8to9minutespersideformedium.Transfertoaplateandrest5minutes.

4HEATtheremaining2teaspoonsoliveoilinamediumskilletonmedium-lowheat. Add the shallots and cook, stirring frequently, until soft and lightlybrowned, about 4 minutes. Add the brandy and chicken stock, bring to asimmer,andcookuntilreducedtoabout 1⁄3cupandslightlythickened,4to5minutes.Reducetheheattolow,addthemustard,andstirtocombine.Removefromtheheat.Dividethebroccolirabeandsteaksamong4plates.Topsteaksevenlywiththeshallotmixture,sprinklewithparsley,andserve.

AllaboutBroccoliRabeThisvitaminC,potassium,and iron-packedvegetable isoftencauseforconfusion.Forstarters,itsome-timesgoesbythenamerapini,andthough it’s in the sameplant family, it isn’t broccoli at all. It has astrong, somewhat bitter flavor that pairs well with bold ingredientssuch as garlic, chiles, or balsamic vinegar. To complicate thingsfurther, it’s frequently mixed up with broccolini, another vegetablethat has become common in supermarket produce sections onlyrecently.Inthisrecipe,mustardgreens(removethethickstems)orthemild-tastingbroccolinimaybesubstituted.

NUTRITION(perserving)512calories,40gprotein,30gcarbs,19gfat,5gsaturatedfat,565mgsodium VC 47%(28mg)dailyvitaminC

Fo 40% (161mcg) daily folate Fe 33% (6mg) daily iron B12 28% (1.7mcg)dailyvitaminB12

Fi 28% (7 g) daily fiber K 27% (936mg) daily potassium Cr 1 servingcarotenoid-richfood(broccolirabe)

RoastPorkTenderloinwithEdamameSuccotash

Variations abound, but succotash is a Southern sauté that usuallyconsistsofcornandlimabeans.Here,we’vereplacedthebeanswithmagnesium-richedamame,brought inbasil for summery flavor, andusedasmallamountofbutter,whichistraditionallyaddedattheendforextrarichness.

PREPTIME:15MINUTES/TOTALTIME:50MINUTES/SERVINGS:4

1teaspoongroundcumin

3⁄4teaspoonchilipowder½teaspoonoregano1¼poundsporktenderloin1tablespoonoliveoil1largesweetonion,chopped(about1½cups)1largeredbellpepper,chopped

(about1¼cups)3clovesgarlic,chopped3cupsfrozenshellededamame1cupfrozencorn1tablespoonplus1teaspoonapplecidervinegar1tablespoonunsaltedbutter3

tablespoonschoppedfreshbasil,plusleavesforgarnish1HEATtheovento450°F.Coatabakingsheetwithcookingspray.Combinethecumin,chilipowder,oregano,½teaspoonsalt,andfreshlygroundblackpepper.Rubtheporkalloverwiththespicemixtureandplaceonthepreparedbakingsheet.Roastuntilaninstant-readthermometerinsertedinthethickestpartregisters145°F.Letstand5minutes.

2HEATtheoilinalargeskilletonmediumheat.Addtheonionandbellpepperandcook,stirringfrequently,until thepepperiscrisp-tenderandtheonionislightlybrowned,6to7minutes.Addthegarlicandcook,stirring,for1minute.Addtheedamame,corn,andvinegarandcook,stirringoccasionally,untiltheliquidevaporatesandthevegetablesareheatedthrough,2to3minutes.Stirinthe butter until melted and remove from the heat. Add the chopped basil.Thinlyslice thepork.Dividetheporkandsuccotashamong4plates,garnishwiththebasilleaves,andserve.

NUTRITION(perserving:5ouncesporkand1¼cupssuccotash)361calories,41gprotein,24gcarbs,11gfat,3gsaturatedfat,331mgsodium VC 123%(74mg)dailyvitaminC

Fo 78%(311mg)dailyfolate K 36%(1,272mg)dailypotassium Fi 28%(7g)dailyfiber Mg 27%(108mg)dailymagnesium

PorkBraisedinKiwi-CoconutSaucewithWhiteBeans

Look for curry paste in the Asian section of your supermarket (theThaiKitchenbrandiswidelyavailable).It’sacombinationofspicesand ingredients like lemongrass and curry leaves; try adding it tochickenbrothasthebaseforanAsian-inspiredsoup.

PREPTIME:25MINUTES/TOTALTIME:1HOUR/SERVINGS:6

1tablespooncanolaoil6(1¼″thick)bonelesscentercutporkloinchops(about5ounceseach)½large

redonion,chopped(about3⁄4cup)1can(14ounces)lightcoconutmilk1tablespoongreencurrypaste11kiwi,peeledandchopped(about4cups)1can(15ounces)cannellinibeans,drainedandrinsed1can(8ounces)

pineapplechunks,drainedandchopped6tablespoonsroastedunsaltedsunflowerseeds3tablespoonsthinlyslicedshallots

3tablespoonschoppedcilantro

1HEATtheoilinalargepotorDutchovenonmedium-highheat.Seasontheporkwith¼teaspoonsaltandfreshlygroundblackpepper.Browntheporkinbatches without moving until the bottoms are deep golden brown, 2 to 3minutes.Turnandrepeatontheoppositesides.Transfertoaplateasbrowned.

2 REDUCE the heat to medium low, add the onion, and cook, stirringoccasionally, until softened, about 6 minutes. Add the coconut milk, currypaste, and 11⁄3 cups of the kiwi. Bring to a simmer, reduce the heat to low,cover,andcookuntilthekiwiissoft,about5minutes.Removefromtheheat.Workinginbatches,transfertoablenderandpuree(becarefulwhenblendinghotliquids).

3RETURN thecoconutmixturetothepotandbringtoasimmeronmedium-highheat.Addtheporkandanyjuicesaccumulatedontheplate.Reducetheheat to low,cover,andsimmer, turninghalfwaythrough,until theporkfeelsfirmandthecenterisjustbarelypink,12to14minutes.Letstandofftheheat,uncovered, 5 minutes. Season to taste with salt and freshly ground blackpepper.

4COMBINE thebeans,pineapple,sunflowerseeds,shallots,2 tablespoonsofthecilantro, and the remainingkiwi ina largebowl.Divideamong6plates.Divide thesauceevenlyamongtheplatesand topwithaporkchop.Garnishwiththeremainingcilantro,andserve.

NUTRITION(perserving:1chop,¼cupsauce,3⁄4cupbeans)501calories,37gprotein,45gcarbs,20gfat,7gsaturatedfat,307mgsodium VC 268%(161mg)dailyvitaminC

Fi 36%(9g)dailyfiber K 30%(1,033mg)dailypotassium VE 27%(8IU)dailyvitamine

RoastedCedar-PlankSalmonwithMustard-MapleGlaze

Acedarplankinfusesthesalmonwiththeflavorofslow-smokedfish.Nosmokerorgrillisneeded—yourovendoesallthework.Besuretousemustardwith the seeds still intact to add texture to the savory-sweettopping.

PREPTIME:5MINUTES/TOTALTIME:40MINUTES+SOAKINGTIME/SERVES:4

1½poundscenter-cutwildsalmonfilletwithskin1⁄3cuppuremaplesyrup2½

tablespoonswholegrainmustard2clovesgarlic,choppedJuiceof½lemon(1tablespoonplus2teaspoons)Dashofcayenne

1SOAKa largecedarplank inwater1hour.Patdry.Heat theoven to400°Fandlineabakingsheetwithfoil.Heatthecedarplankintheoven10minutes.Placeonthepreparedbakingsheetandputthesalmonontop.Seasonwith 1⁄8teaspoonsalt.Roastuntilnearlyopaqueinthethickestpart,10to12minutes.Removefromtheovenandswitchtheoventobroil.

2BRINGthemaplesyrup,mustard,andgarlictoasimmerinasmallsaucepanon medium-high heat while the salmon cooks. Reduce the heat to low andsimmer until thickened and reduced to about 1⁄3 cup, 8 minutes. Stir in thelemonjuiceandcayenneandremovefromtheheat.

3TRANSFERabout2tablespoonsofthemustard-mapleglazetoasmallbowlandreserve.Spoontheremainingglazeoverthesalmonandbroil6″fromtheheatuntilthetopislightlybrownedandthefleshisopaqueinthethickestpart,3 to5minutes. Immediately spoon the reservedglazeover the salmon, sliceinto4equalpieces,andservewithsteamedgreenbeansflavoredwithlemonzest,ifdesired.

NUTRITION(perserving)399calories,39gprotein,23gcarbs,16gfat,3gsaturatedfat,230mgsodium VD 330%(1,319IU)dailyvitaminD

O3 180%(1,800mg)dailyomega-3s B12 133%(8mcg)dailyvitaminB12

Pan-RoastedSalmonwithLentilPilaf

Green lentils are slighter firmer andhold their shapebetter than themore common brown variety, making them ideal for a pilaf. Alsocalled “French lentils” or “lentilles du puy,” they can be found inlargesupermarketsandhealthfoodstores,butbrownlentilswillworkinapinch.

PREPTIME:15MINUTES/TOTALTIME:55MINUTES/SERVINGS:4

1¼cupsgreenlentils1driedbayleaf

1tablespoonplus2teaspoonsoliveoil1largecarrot,diced(about3⁄4cup)½largeonion,chopped(about3⁄4cup)1ribcelery,diced(about½cup)2sprigsfreshthyme

½teaspoonfennelseeds¼teaspoondriedrosemary½cupdryredwine4salmonfilletswithskin(about5ounceseach)¼teaspoondriedthymeJuiceof½lemon(1tablespoonplus2teaspoons)1teaspoonfreshthymeleaves

1HEATtheovento350°F.Bring5cupswatertoaboilinamediumsaucepanonhighheat.Addthelentilsandbayleaf,reducetheheattomediumlow,andsimmer,partiallycovered,untilthelentilsarecookedthroughyetstillfirmtothebite,20to22minutes.Drainanddiscardthebayleaf.

2 HEAT 1 tablespoon of the oil in a large skillet on medium heat. Add thecarrot,onion,celery,thymesprigs,fennelseeds,androsemary.Cook,stirringoccasionally,untilthecarrotisjusttender,about10minutes.Addthewineandsimmeruntilnearlyevaporated,3to4minutes.Removethethymesprigsandbay leaf. Stir in the lentils and cook until heated through, about 1 minute.Seasontotastewithsaltandfreshlygroundblackpepper.

3HEAT theremaining2 teaspoonsofoliveoil ina largeovenproofskilletonmedium-highheat.Seasonthesalmonwith¼teaspoonsaltandfreshlygroundblackpepper.Rub thedried thymebetweenyour fingers to crumbleand rubover the salmon.Add to the skillet, flesh side down, and cook until goldenbrown,2to3minutes.Turnandsearskin,1minute.Transfertotheovenandroastuntilthefleshisopaqueinthethickestpart,4to8minutes,dependingonthickness.Drizzlewiththelemonjuiceandserveoverthelentils.Garnishwiththefreshthymeleaves.

NUTRITION(perserving:1½cupslentilsand1salmonfillet)522calories,43g protein, 41 g carbs, 19 g fat, 3 g saturated fat, 221 mg sodium VD 258%(1,032IU)dailyvitaminD

O3 180%(1,800mg)dailyomega-3s B12 117%(7mcg)dailyvitaminB12

Fi 40%(10g)daily fiber K 34%(1,199mg)dailypotassium Fe 28%(5mg)dailyiron

IndividualTunaCasseroleswithPeasandTarragon

Personal-sizecasserolesareafunchangeofpaceandprovidebuilt-inportioncontrol.Ormakeonecasserole—usea9″×13″bakingdish,cover,andbake25minutes,thenuncoverandbake5minuteslonger.

PREPTIME:20MINUTES/TOTALTIME:55MINUTES/SERVINGS:8

1poundwholewheatshellpasta1tablespoonunsaltedbutter2clovesgarlic,finelychopped½cupwholewheatpanko2tablespoonsoliveoil1⁄3cupall-purposeflour5cupsfat-freemilk4ouncesreduced-fatMontereyJackcheese,grated(about1heapingcup)2cups

frozenpeas2cans(5ounces)tunapackedinwater,drained2cans(5ounces)tunapackedinoliveoil,drained¼cupplus2tablespoons

choppedfreshtarragon1½ouncesParmesan,grated(about1⁄3cup)1HEATtheovento350°Fandspray

8individual10-ouncecasseroledishesorramekinswithcookingspray.Bringalargepotofwatertoaboilonhighheatandcookthepastatojustbarelyaldente.Drain.Wipetheinsideofthepastapotdryandreserve.

2MELT thebutter ina small skilletonmedium-lowheat.Add thegarlicandcook,stirring,about30seconds.Addthepankoandstirfrequentlyuntillightlytoasted, 2 to 3 minutes. Season to taste with salt and freshly ground blackpepper.Setaside.

3HEAT theoil in the reservedpastapotonmediumheat.Whisk in the flourand cook, whisking constantly, until the flour is lightly toasted, about 2minutes. Add 4 cups of the milk, pouring in a slow, steady stream whilewhisking constantly; bring to a simmer. Simmer, whisking constantly, until

slightlythickened,about2minutes.

4WHISKintheMontereyJackcheeseofftheheatuntilmelted.Addthepeas,tuna, ¼ cup of the tarragon, pasta, and remaining 1 cup milk and stir tocombine.Divideamong thecasseroledishesand topwith thepankomixtureandParmesan.Coverwithfoilandplaceon2bakingsheets.Bakeintheupperandlowerthirdsoftheoven10minutes.Switchpositionsandbake5minuteslonger.Removethefoilandbakeuntilthesauceisbubblingandthecheeseismelted, about 5 minutes. Let stand 5 minutes, sprinkle with the remainingtarragon,andserve.

NUTRITION(perserving)498calories,39gprotein,59gcarbs,5gfiber,14gfat,5gsaturatedfat,530mgsodium B12 43%(2.6mcg)dailyvitaminB12

Ca 38%(382mg)dailycalcium VD 34%(137IU)dailyvitaminD

O3 28%(280mg)dailyomega-3s

SteamedClamsandChickpeasinTomato-LeekBroth

Whenpurchasingliveshellfishlikeclamsandoysters,it’sbesttobuyandcookthemonthesameday.Ifthefishmongerputsyourclamsina plastic bag, be sure to leave it partially open so they can breathe.When steaming, lightly tap clams that are slow to open and discardanythatstayclosedafteralltheotherclamsarecooked.

PREPTIME:15MINUTES/TOTALTIME:40MINUTES/SERVINGS:4

1mediumleek,whiteandlightgreenparts1tablespoonunsaltedbutter2clovesgarlic,finelychopped3⁄4cupdrywhitewine,suchassauvignonblanc1can(14ounces)no-salt-added

dicedtomatoes1can(15ounces)chickpeas,drainedandrinsed24littleneckclams,scrubbedandrinsed

3tablespoonschoppedfreshflat-leafparsleyLemonwedges

1TRIMtheleek,halvelengthwise,andthinlyslice.Washwellinabowlofcoldwater.Letstand.Lifttheleekoutofthewaterwithaslottedspoonandtransfertoacolandertodrain.

2MELT the butter in a large pot on medium heat. Add the leek and cook,stirring frequently, until soft and lightly browned, about 5 minutes. Seasonwith salt and freshly groundblack pepper to taste.Add the garlic and cook,stirring,1minute.Addthewine,bringtoasimmer,andcookuntilreducedbyhalf.Addthetomatoesandchickpeasandreturntoasimmer.

3ADD theclamsandreducetheheat tomediumlow.Coverandsimmeruntilthe clams open, checking frequently and transferring the clams to a bowl astheyopen,10to13minutes.Dividethechickpeamixtureamong4bowlsandtop with 6 clams each. Sprinkle with the parsley and serve with the lemonwedges.

NUTRITION (per serving: 3⁄4 cup chickpeas and 6 clams) 248 calories, 17 gprotein, 32 g carbs, 2 g fat, 0 g saturated fat, 175mg sodium B12 717% (43mcg)dailyvitaminB12

Fe 83%(15mg)dailyiron VC 67%(40mg)dailyvitaminC

SeafoodPaella

Spanishchorizoisgenerouslyseasonedwithpaprikaandotherspices,soasmallamountaddsuniqueflavortodisheslikethis.Lookforitinspecialtymarketsandbutchershops.

PREPTIME:20MINUTES/TOTALTIME:1HOUR30MINUTES/SERVINGS:4

3ouncesdriedSpanishchorizo,diced1poundmediumshrimp,peeled,deveined,andpatteddry½teaspoonsmoked

paprika1largeredbellpepper,chopped(about1¼cups)1mediumonion,chopped

1largeredbellpepper,chopped(about1¼cups)1mediumonion,chopped(about1cup)

3clovesgarlic,chopped¼teaspoondriedoregano1cupshort-ormedium-grainwhiterice½cupplus2tablespoonschoppedfresh

flat-leafparsley1can(14.5ounces)no-salt-addeddicedtomatoes1cupfrozenpeas

¼teaspoonsaffron16littleneckclams,scrubbedandrinsedLemonwedges

1HEAT a largeheavy skilletorpaellapanonmediumheat.Add thechorizoandcook,stirringfrequently,untillightlybrowned,about5minutes.Transferto a paper towel–lined plate with a slotted spatula and press lightly withanotherpapertoweltodrain.

2DISCARDallbut1tablespoonoftherenderedfatfromthechorizoandraisetheheattomediumhigh.Seasontheshrimpwiththepaprika,¼teaspoonsalt,andfreshlygroundblackpepper.Addtotheskilletandcook,turninghalfwaythrough,untillightlybrownedandopaqueinthethickestpart,about4minutes.Transfertoabowlandsetaside.

3ADD thebellpepperandonionto theskilletandcook,stirringoccasionally,until tender and lightly browned, about 7minutes. Add the garlic, oregano,rice, and½cupof theparsley and cook, stirring almost constantly, until thericeturnsopaque,about2minutes.Addthetomatoes,peas,saffron,and1cupwater. Bring to a simmer and reduce the heat to low. Simmer, stirringoccasionally during the first 20minutes of cooking, until the rice is cookedthrough,thebottomlayerofricehasturnedlightbrownandcrispinspots,andthe liquid is absorbed, 24 to 28minutes. (If thewater evaporates before therice is cooked through, addmore as needed.) Stir in the chorizo and shrimpandremovefromtheheat.

4 FILL a large pot with about ½″ water, insert a steamer basket, cover, andbringtoaboiloverhighheat.Reducetheheattomediumlow,addtheclams,andsteam,covered,untiltheshellsopen,5to10minutes.Transfertheclamsto a bowl as they open and discard any that do not open.Divide the paellaamong4bowlsandtopwiththeclams.Servewiththelemonwedges.

NUTRITION(perserving:13⁄4cupsricemixtureand4clams)525calories,42gprotein,60gcarbs,11g fat,4gsaturatedfat,680mgsodium B12 500%(30mcg)dailyvitaminB12

VC 173%(104mg)dailyvitaminC

Fe 83%(15mg)dailyiron O3 75%(750mg)dailyomega-3s Fo 43%(172mcg)dailyfolate

ShrimpandAsparagusStir-FrywithRiceNoodles

Youonlyneedafewflavorfulingredientstocreatethesavory-sweetorangesauceforthisquickstir-fry.Light-coloredmiso,whichcanbefound in natural food stores andAsianmarkets, tends to be sweeterand lesssalty thandarkmiso,so itworkswell in thedelicatesauce.For the best texture, be sure to stop cooking the rice noodleswhenthey’restillabitchewy.

PREPTIME:20MINUTES/TOTALTIME:40MINUTES/SERVINGS:4

Zestof1orange(about1tablespoon)

Zestof1orange(about1tablespoon)Juiceof1orange(about1⁄3cup)2tablespoonshoney1tablespoonwhiteoryellowmisopaste2teaspoonsreduced-sodiumsoysauce10ouncesricenoodles(padThainoodles)2teaspoonscanolaoil1¼poundsmediumshrimp,shelledanddeveined3poundsasparagus,tough

endstrimmed,cutinto3″lengths8scallions,whiteandsomegreen,sliced(about½cup)1tablespoonpeeled,choppedfreshginger(1″piece)½teaspoonred-pepperflakes

1WHISKtogethertheorangezest,orangejuice,honey,miso,andsoysauceinasmallbowl.Setaside.Bringalargepotofwatertoaboilonhighheatandadd the rice noodles. Reduce the heat to medium low and simmer until aldente,5to7minutes.Drain.

2HEATtheoilinalargeskilletonmedium-highheat.Addtheshrimpandcookuntiltheoutsidesaregoldenbrownandthecentersareopaque,3to4minutes,stirringonceortwice.Transfertoabowl.

3ADDtheasparagustotheskilletandcook,stirringfrequently,1to2minutes.Add 2⁄3 cup water and simmer until evaporated, stirring frequently, 3 to 4minutes.Add the scallionsandgingerandcook, stirring frequently,until theasparagusiscrisp-tender,about1minute.

4ADDthereservedorangejuicemixtureandsimmeruntilslightlythickened,2to3minutes.Add the shrimpand ricenoodles andcook, stirringconstantly,untilheatedthroughandcoatedwiththesauce,1to2minutes.Divideamong4servingbowlsandsprinklewiththepepperflakestotaste.

NUTRITION(perserving:2¼cups)370calories,7gprotein,81gcarbs,3gfat,0gsaturatedfat,307mgsodium VC 38%(23mg)dailyvitaminC

Fe 33%(6mg)daily iron Fo 28%(111mcg)dailyfolate Cr 2½servingscarotenoid-richfood(asparagus)

7SIDES

Asparagus:FOLATEEggplant:ANTHOCYANINS

Quinoa:FIBERKale:CALCIUM

RecipesinthisChapter

BroiledAsparaguswithSun-DriedTomatoVinaigrette

SweetandTangyBakedBeansandTomatoes

RoastedBeetandBeetGreenSauté

BraisedKalewithBlack-EyedPeas

CarrotGratinwithCreamyGoatCheeseSauce

RedPotatoeswithEdamamePesto

BraisedSpinachandPotatoeswithIndianSpices

Honey-LimeGlazedCarrots

ShreddedCarrotandChickpeaSalad

GrilledJapaneseEggplantwithMisoGlaze

QuinoawithBlackBeans,Tomatoes,Corn,andFeta

RedCabbageSlawwithTangyPoppySeedDressing

CurriedRoastedCauliflowerwithFlaxseeds

FingerlingPotatoSaladwithCreamyMustard-AnchovyDressing

TuscanKaleSaladwithAlmondsandParmesan

CrabFriedRicewithTofu

BroiledAsparaguswithSun-DriedTomatoVinaigrette

Lookforjarsofsun-driedtomatoespackedinoliveoil,oftenfoundinthesupermarketproducesection.You’llusethetomatoes,aswellastheirflavorfuloil,tomakethevinaigretteinthissidedish.

PREPTIME:10MINUTES/TOTALTIME:20MINUTES/SERVINGS:4

23⁄4poundsasparagus,toughendstrimmed1tablespoonoliveoil1tablespoonbalsamicvinegar¼teaspoonsugar2tablespoonschoppedsun-driedtomatoespackedinoliveoil,plus2

tablespoonsoftheoil1tablespoonchoppedshallot1HEATthebroilertohigh.Arrangetheasparagusonabakingsheetinasinglelayeranddrizzlewiththeoliveoil.Broil6″to8″fromtheheatsource,turningoccasionally,untiltheasparagusislightlybrownedandtender,5to7minutes.Transfertoaservingplatterandseasonwithsaltandfreshlygroundblackpeppertotaste.

2WHISK the vinegar, sugar, and the oil from the sun-dried tomato jar untilemulsified ina smallbowl.Whisk in the sun-dried tomatoesandshallot andseasonwithsaltandfreshlygroundblackpeppertotaste.Drizzleoverthehotasparagusandserve.

NUTRITION (per serving) 113 calories, 5 g protein, 10 g carbs, 8 g fat, 1 gsaturated fat, 81 mg sodium Fo 26% (104 mcg) daily folate Cr 3 servingscarotenoid-richfood(asparagus)

SweetandTangyBakedBeansandTomatoes

Just45minutesintheovenmakesthesebeanstastelikethey’vebeenslowcooking all day.Be sure not to stir them, so the top layer andedgescandevelopacrisp,caramelized“crust”thataddstexturetothedish.

PREPTIME:10MINUTES/TOTALTIME:1HOUR30MINUTES/SERVINGS:6

2teaspoonscanolaoil½largeonion,chopped(about3⁄4cup)½teaspoondriedrosemary2clovesgarlic,chopped½cuptomatopaste1can(14ounces)fire-roasteddicedtomatoes3cans(15ounces)greatNorthern

ornavybeans,drainedandrinsed3tablespoonspuremaplesyrup2tablespoonsapplecidervinegar1HEATtheovento350°F.Heattheoilina

largeovenproofpotorDutchovenonmediumheat.Addtheonionandrosemaryandcook,stirringoccasionally,untiltheonionistenderandlightlybrowned,7to8minutes.Addthegarlicandcook,stirring,1minute.Stirinthetomatopasteandcookuntilsomeofthemoistureevaporates,2minutes.Addthedicedtomatoesandbringtoaboil.

2ADDthebeans,maplesyrup,andvinegarandstirtocombine.Seasontotastewithsaltand freshlygroundblackpepper.Bring toa simmerand transfer totheoven.Bake, uncovered,without stirring, until the edges are browned, 45minutes.Cool15minutesandserve.

NUTRITION(perserving:3⁄4cup)241calories,13gprotein,44gcarbs,2gfat,<1gsaturatedfat,325mgsodium Fi 44%(11g)dailyfiber Fo 36%(142mcg)dailyfolate Cr 1servingcarotenoid-richfood(tomatoes) O3 ALAomega-3s

RoastedBeetandBeetGreenSauté

Don’ttossthoseleaves!Beetgreenshaveamildflavorandaretenderenoughforaquicksauté.Thisdishmakesabeautifulnutrient-packedside,but itwouldbeequallygoodmixedwithwholewheatpastaorquinoaasavegetarianentrée.

PREPTIME:20MINUTES/TOTALTIME:1HOUR25MINUTES/SERVINGS:4

4mediumbeets1tablespoonoliveoil2clovesgarlic,finelychopped1poundbeetgreens(about2bunches),stemstrimmed,choppedJuiceof½

lemon(1tablespoonplus2teaspoons)1HEATtheovento425°F.Trimthebeetstemsandroots,leavingabout1″attachedtothebeets.Wrapthebeetstogethertightlyinfoil,placeonabakingsheet,androastuntilaparingknifeinsertedintothebeetsgoesinandoutwithminimalresistance,55to65minutes.Whenthebeetsarecoolenoughtohandle,unwrapthemfromthefoil.Trimtherootandstemends,sliptheskinoffthebeetswithyourfingers,andchop.(Maybedoneupto1dayahead,thencoverandrefrigerate.)2HEATtheoilinalargeskilletonmedium-lowheat.Addthegarlicandcook,stirring,1minute.Raisetheheattomedium,addthebeetgreens,tosswelltocoatwiththegarlicandoil,andcookuntilwilted,about3minutes.Addenoughwatertocreateathinlayerintheskillet(about¼cup)andbringtoasimmer.Cook,stirringfrequently,untilthegreensaretenderandtheliquidisevaporated,3to4minutes.Stirinthebeetsandlemonjuiceandcookuntilheatedthrough,about1minute.Removefromtheheat.Seasontotastewithsaltandfreshlygroundblackpepperandserve.

NUTRITION(perserving:3⁄4cup)97calories,4gprotein,15gcarbs,4gfat,1gsaturatedfat,272mgsodium VC 57%(34mg)dailyvitaminC

Fo 31%(125mcg)dailyfolate Fi 28%(7g)dailyfiber K 28%(995mg)

daily potassium Cr 3 servings carotenoid-rich food (beet greens) An 2servingsanthocyanin-richfood(beets)

BraisedKalewithBlack-EyedPeas

Misopaste,soysauce,andtomatopasteaddcomplexitytothisvegandish.MisocanbefoundinhealthfoodstoresorAsiangrocerystores,orincreasethesoysauceto2tablespoonsifmisoisunavailable.

PREPTIME:10MINUTES/TOTALTIME:45MINUTES/SERVINGS:4

1tablespoonoliveoil1mediumonion,chopped(about1cup)1largecarrot,chopped(about3⁄4cup)¼

cuptomatopaste2clovesgarlic,chopped¼teaspoonred-pepperflakes

¼teaspoonred-pepperflakes1tablespoonyelloworwhitemisopaste1tablespoonreduced-sodiumsoysauce

2poundskale(about3bunches),thickstemstrimmed,chopped1½cupsfrozenblack-eyedpeas

Zestof½lemon(about1teaspoon)Juiceof½lemon(1tablespoonplus2teaspoons)1HEATtheoilinalargepot

orDutchovenonmediumheat.Addtheonionandcarrotandcook,stirringoccasionally,untilsoftandlightlybrowned,about10minutes.Addthetomatopaste,garlic,andpepperflakesandcook,stirring,about1minute.Addthemiso,soysauce,and1½cupswaterandbringtoasimmer.Addthekale,reducetheheattomediumlow,cover,stirringonceortwice,andsimmeruntilthekaleisjusttender,about10minutes.

2ADD the peas and simmer, uncovered, until the kale is very tender and thepeas are heated through, 8 to 10 minutes. Stir in the lemon zest and juice.Seasontotastewithfreshlygroundblackpepperandserve.

NUTRITION(perserving:1¼cups)251calories,13gprotein,43gcarbs,5gfat,1gsaturatedfat,445mgsodium VC 355%(213mg)dailyvitaminC

Fi 36%(9g)dailyfiber Fe 28%(5mg)dailyiron Ca 26%(260mg)dailycalcium K 25% (879mg) daily potassium Cr 3 servings carotenoid-richfoods(kaleandcarrots) O3 ALAomega-3s

CarrotGratinwithCreamyGoatCheeseSauce

Notallgratinsrequirecopiousamountsofheavycream.Wegetthatrich texturewithmilk and tangygoat cheese instead, trimmingbothcaloriesandsaturatedfat.

PREPTIME:15MINUTES/TOTALTIME:45MINUTES/SERVES:6

2poundscarrots,slicedonthediagonal¼″thick2tablespoonsoliveoil½largeonion,chopped(about3⁄4cup)

1⁄8teaspoondriedthyme1tablespoonplus2teaspoonsall-purposeflour1½cups2%milk

½teaspoonallspice4ouncesgoatcheese,crumbled(about1cup)1teaspoonfreshthymeleaves

4ouncesgoatcheese,crumbled(about1cup)1teaspoonfreshthymeleaves3tablespoonswholewheatpanko

1HEAT theoven to375°F.Bringa largepotofwater toaboilonhighheat.Addthecarrotsandboiluntiltender,6to8minutes.Drain.

2WIPE thepotdry,addtheoil,andheatonmediumheat.Addtheonionanddriedthymeandcook,stirringoccasionally,untilsoftandtranslucent,about6minutes. Add the flour and cook, stirring constantly, until golden, about 2minutes. Raise the heat to high and,whisking constantly, add themilk in aslow, steady stream.Add theallspiceandcontinuewhisking frequentlyuntilthemilkcomestoasimmer.Simmer,whiskingconstantly,until thickened,1to2minutes.Removefromtheheat.

3STIRinabouttwo-thirdsofthegoatcheese, 3⁄4teaspoonofthethymeleaves,and the carrots. Season to taste with salt and freshly ground black pepper.Transfer to a 2-quart oven-safe baking dish. Sprinkle the panko and theremaining goat cheese over the carrot mixture. Bake until the liquid isbubbling, 12 to15minutes.Switch theoven tobroil andbroil 10″ from theheatuntilthecheeseislightlybrowned,2to6minutes.Letstand10minutes.Sprinklewiththeremainingthymeleavesandserve.

NUTRITION(perserving:3⁄4cup)200calories,8gprotein,21gcarbs,10gfat,4gsaturatedfat,193mgsodium Cr 2servingscarotenoid-richfood(carrots)

RedPotatoeswithEdamamePesto

Edamameusually pops up inAsiandishes, butwe’veput an Italiantwistonthesehealthylegumesbymakingthemthebasisforachunkypesto. To save time, look in your supermarket’s freezer section forshellededamame,ratherthantheonesstillintheirpods.

PREPTIME:20MINUTES/TOTALTIME:35MINUTES/SERVINGS:6

4clovesgarlic2poundsredpotatoes,chopped(about6cups)½cupchoppedfresh,flat-leafparsley½cupchoppedfreshbasil

½cupchoppedfreshbasil2⁄3cuppinenuts,toastedZestof½lemon(about1teaspoon),plusextrafor

garnishJuiceof½lemon(1tablespoonplus2teaspoons)3cupsfrozenshellededamame,thawed

1ounceParmesancheese,grated(about¼cup),and1ounceParmesancheese,shavedwithavegetablepeeler2tablespoonsoliveoil

3⁄4cuplow-sodiumchickenorvegetablebroth1FILLalargepotwithabout1″ofwater.Smash3ofthegarliccloveswiththeflatsideofaknifeandaddtothewater.Placeasteamerbasketinthepotandbringtoaboilonhighheat.Addthepotatoes,cover,andreducetheheattomediumlow.Steamuntiltenderwhenpiercedwithafork,8to12minutes.

2FINELYchoptheremaininggarlicclove.Combineitwiththeparsley,basil,pinenuts, lemonzest, lemon juice,1½cupsof theedamame,and thegratedParmesan in the bowl of a food processor. Process until roughly chopped,scrapingdown the sides of the bowl as needed.With the processor running,pourtheoilthroughthefeedtubetoformaslightlychunkypuree.Pour½cupofthebroththroughthefeedtubetothin.Addtheremainingbrothifathinnerconsistencyisdesired.

3COMBINEthepotatoes(discardthegarlic)andtheremainingedamameinalargebowl.Add thepesto and stir to combine.Season to tastewith salt andfreshly ground black pepper. Garnish with the shaved Parmesan and lemonzest.

NUTRITION(perserving:12⁄3cups)327calories,14gprotein,33gcarbs,17gfat,3gsaturatedfat,224mgsodium Fo 56%(224mcg)dailyfolate VC 48%(29mg)dailyvitaminC

K 32%(1,121mg)dailypotassium Fi 28%(7g)dailyfiber Mg 26%(102mg)dailymagnesium

BraisedSpinachandPotatoeswithIndianSpices

Blackmustardseeds,whichcanbefoundatIndiangrocerystores,adda pleasantly bitter flavor to this dish. They don’t taste like regularmustard,sodon’tsubstituteregularmustardseeds.Garammasalaisaspicemixture thatusually includes cumin, coriander, andcardamomandcanbefoundinthespicesectionofmostsupermarkets.

PREPTIME:20MINUTES/TOTALTIME:50MINUTES/SERVINGS:4

3⁄4poundredpotatoes,cutinto1″chunks(about3cups)1tablespooncanolaoil3⁄4teaspooncuminseeds3⁄4teaspoonblackmustardseeds(optional)½largeonion,chopped(about3⁄4cup)1freshjalapeño,seededandchopped(about3tablespoons)2clovesgarlic,finelychopped1teaspoonturmeric3⁄4teaspoongarammasala8cupsspinachleaves(about8ounces),chopped

1BRINGalargepotofwatertoaboilonhighheat.Addthepotatoesandboiluntiltender,butnotsoft,7to10minutes.Drain.

2HEAT theoil ina largepotorDutchovenonmediumheat.Addthecuminseeds and blackmustard seeds, if using. Cook, stirring often, until fragrant,about1minute.Addtheonionandjalapeñoandcookuntiltenderandlightlybrowned, 7 to 8minutes.Add the garlic and cook, about 1minute.Add thepotatoes, turmeric, andgarammasala.Cook, stirring, untilwell combined, 1minute.

3ADD 3⁄4 cupwater andone-thirdof the spinach.Stiruntil the spinach is just

wiltedandaddanother thirdof thespinach.Stiruntil justwiltedandaddtheremainingspinach.Cook,stirringoften,untilmostoftheliquidevaporatesandthespinachistender,6to8minutes.Seasonwithsaltandfreshlygroundblackpeppertotaste.

NUTRITION(perserving:3⁄4cup)123calories,4gprotein,20gcarbs,4gfat,<1gsaturatedfat,53mgsodium

VC 47%(28mg)dailyvitaminC

Fo 33%(133mg)dailyfolate

Cr 2servingscarotenoid-richfood(spinach)

Honey-LimeGlazedCarrots

The term “glaze” suggests a thick, sugary coating that takes a longtimetomake.Notsohere.Honeyistheonlythickenerrequired,anditssweetnessiscutwiththebrightacidityoflimejuice.

PREPTIME:10MINUTES/TOTALTIME:20MINUTES/SERVINGS:4

1poundcarrots,slicedonthediagonal¼″thick(about4½cups)Juiceof3limes(about6tablespoons)

3tablespoonshoney3tablespoonschoppedfreshcilantroorflat-leafparsley1BRINGalargepotof

watertoaboilonhighheat.Addthecarrotsandboiluntilcrisp-tender,3to4minutes.Drain.

2WHISKtogetherthelimejuiceandhoneyinasmallbowl.Heatalargeskilletonmedium-lowheat.Add the carrots and lime juicemixture and bring to asimmer.Cook,stirringoccasionally,untiltheliquidthickenstoaglaze,5to7minutes.Seasontotastewithsaltandfreshlygroundblackpepper.Stirinthecilantroorparsley.

NUTRITION(perserving:1cup)100calories,1gprotein,26gcarbs,<1gfat,0gsaturatedfat,80mgsodium Cr 2servingscarotenoid-richfood(carrots)

ShreddedCarrotandChickpeaSalad

Gratethecarrotsinafoodprocessorfittedwithashreddingdiskoronthelargeholesofaboxgratertocreatethisfresh-tastingsalad.

PREPTIME:10MINUTES/TOTALTIME:15MINUTES/SERVINGS:4

1poundcarrots(about7medium),shredded1can(15ounces)chickpeas,drainedandrinsed½cupraisins

¼cupredwinevinegar1tablespoonoliveoil1tablespooncuminseeds,toastedJuiceof½lemon(about1tablespoonplus2teaspoons)½cupchoppedfresh

flat-leafparsleyCOMBINEthecarrots,chickpeas,raisins,vinegar,oil,cumin,lemonjuice,andparsleyinalargebowl.Tosswelltocombine.Seasontotastewithsaltandfreshlygroundblackpepper.

NUTRITION (perserving:11⁄3cups)258calories,7gprotein,49gcarbs,5gfat,<1gsaturatedfat,197mgsodium VC 40%(24mg)dailyvitaminC

Fi 32%(8g)dailyfiber Cr 2servingscarotenoid-richfood(carrots)

GrilledJapaneseEggplantwithMisoGlaze

Japanese eggplant is slender and smaller than the more commonItalianvariety.Whilebothtypestastesimilar,theJapaneseonecooksquickly,makingitidealforgrilling.Ifyoucan’tfindit,babyeggplant(smallerversionof the Italianvariety) is agoodalternativeandwillcookinthesameamountoftime.

PREPTIME:15MINUTES/TOTALTIME:25MINUTES/SERVINGS:4

1tablespoonplus2teaspoonslightmisoJuiceof½lemon(1tablespoonplus2teaspoons)2teaspoonshoney

1teaspoonsoysauce

1teaspoonsoysauce½teaspoongroundginger¼teaspoongarlicpowder2½poundsJapaneseorbabyeggplant(about6),halvedlengthwise1tablespoon

canolaoil2tablespoonschoppedfreshcilantroLemonwedges

1 BRUSH a grill rack with vegetable oil and heat the grill to medium-high.Whisk together the miso, lemon juice, honey, soy sauce, ginger, and garlicpowderinasmallbowl.Setaside.

2 BRUSH the flesh side of the eggplant with the canola oil and seasonwithfreshly ground black pepper. Grill over direct heat, flesh side down, untilgoldenbrowngrillmarksappear,5to7minutes.Turnandgrilluntillightgrillmarks appear on the bottom side and the flesh offers some resistancewhenpiercedwitha fork,4 to5minutes.Brush themisoglazeover the fleshandcontinue grilling until very tender and the flesh offers no resistance whenpierced,1to2minutes.Transfertoaservingplateandsprinklewithcilantro.Servewithlemonwedges.

NUTRITION (perserving)124calories,4gprotein,21gcarbs,4gfat,<1gsaturated fat, 362 mg sodium Fi 40% (10 g) daily fiber An 4½ servingsanthocyanin-richfood(eggplant)

QuinoawithBlackBeans,Tomatoes,Corn,andFeta

Quinoacomesinavarietyofcolors—red,black,andgold.Feelfreetouseanyshadeyoulikeinthisdish.

PREPTIME:15MINUTES/TOTALTIME:50MINUTES/SERVINGS:6

3⁄4cupquinoa,rinsed2teaspoonscanolaoil½largeonion,chopped(about3⁄4cup)

3⁄4cupfrozencorn1can(15ounces)blackbeans,drainedandrinsed1pintcherrytomatoes,quartered(about1½cups)1teaspoongroundcumin

½teaspoonchilipowder

½teaspoonchilipowderJuiceof2to3limes(about4to6tablespoons)3ouncesfetacheese,crumbled

(about3⁄4cup)1⁄3cupfreshcilantroleaves1BRING1¼cupswatertoaboil

inamediumsaucepanonhighheat.Stirinthequinoaand¼teaspoonsalt.Reducetheheattolow,cover,andsimmeruntilthequinoaiscookedthroughbutstillfirmtothebiteandthewaterisevaporated,15to18minutes.Removefromtheheatandrest,covered,10minutes.

2HEAT the oil in a large skillet onmedium heat. Add the onion and cook,stirringoccasionally,untilsoftandlightlybrowned,about6minutes.Addthecorn and cook2minutes, then add thebeans and cookuntil heated through,about2minutes.Transfer toa largebowl.Add thequinoa, tomatoes,cumin,chilipowder,andlimejuicetotasteandstirgentlytocombine.Stirinthefetaandcilantroandseasontotastewithsaltandfreshlygroundblackpepper.

NUTRITION (per serving: 1 heaping cup) 222 calories, 11 g protein, 33 gcarbs,6gfat,2gsaturatedfat,501mgsodium Fi 28%(7g)dailyfiber

RedCabbageSlawwithTangyPoppySeedDressing

Thiscrunchyslawpairswellwithgrilledfoods likebarbecuedpork,steak,andburgers. It’salsoaperfectmatch forourFishTacoswithBlackBean–PapayaSalsa(page88).

PREPTIME:20MINUTES/TOTALTIME:20MINUTES/SERVINGS:6

5tablespoonscidervinegar3tablespoonscanolaoil3tablespoonshoney1tablespoonDijonmustard

1tablespoonDijonmustard1tablespoonplus2teaspoonspoppyseeds½redcabbage,coredandthinly

sliced(about5cups)2yellowbellpeppers,thinlysliced(about2cups)1½cupsshreddedcarrots

½cupcoarselychoppedfreshflat-leafparsleyWHISKthevinegar,oil,honey,andmustardtogetherinalargebowl.Whiskinthepoppyseeds.Addthecabbage,bellpeppers,carrots,andparsleyandtosswelltocombine.Seasontotastewithsaltandfreshlygroundblackpepperandserve.

NUTRITION(perserving:1¼cups)158calories,2gprotein,21gcarbs,9gfat,1gsaturatedfat,99mgsodium VC 190%(114mg)dailyvitaminC

An 1½ servings anthocyanin-rich food (red cabbage) Cr 1 servingcarotenoid-richfoods(yellowbellpepperandcarrots)

CurriedRoastedCauliflowerwithFlaxseeds

Atrick forgettinggreatbrowningandcaramelizationwhen roastingcruciferousvegetableslikecauliflower,broccoli,andBrusselssproutsis to startwithveggies thatarecompletelydry.Washandairdry inadvanceor toss themaround in akitchen towel to soakupasmuchwateraspossibleifyou’repressedfortime.

PREPTIME:15MINUTES/TOTALTIME:40MINUTES/SERVINGS:4

1largeheadcauliflower(about2pounds),trimmed,floretscutintobite-sizepieces1tablespooncanolaoil

2tablespoonscurrypowder

2tablespoonscurrypowder3tablespoonsgroundflaxseedsJuiceof1½limes(about3tablespoons)2tablespoonsfreshcilantroleaves

1HEATtheovento400°Fandcoatabakingsheetwithcookingspray.Patthecauliflowerdryifdampandspreaditonthebakingsheet.Whisktogethertheoil and curry powder and toss with cauliflower to coat. Season with ½teaspoonsaltandfreshlygroundblackpepper.Roastinthelowerthirdoftheovenuntildeepgoldenbrownonthebottomsides,about15minutes.

2 ADD the flaxseeds and toss. Roast until the cauliflower is tender, 7 to 10minutes.Transfertoaservingbowl.Addthelimejuiceandcilantroandtoss.

NUTRITION(perserving:1cup)115calories,5gprotein,12gcarbs,7gfat,1gsaturatedfat,273mgsodium VC 192%(115mg)dailyvitaminC

Fi 28%(7g)dailyfiber O3 ALAomega-3s

FingerlingPotatoSaladwithCreamyMustard-AnchovyDressing

Theanchoviesdon’tmake this creamydressing taste fishy,but theydo add a complex savory flavor that makes this salad addictive. Ifyou’ve had a traditional, freshly made Caesar dressing, which alsocontainsanchovies,thisisthesameideaatplay.

PREPTIME:15MINUTES/TOTALTIME:30MINUTES/SERVES:4

1½poundsfingerlingpotatoes½cuplow-fatplainGreekyogurt6cannedanchovyfillets,finelychoppedJuice

of1lemon(about3tablespoons)2tablespoonsgrainymustard

of1lemon(about3tablespoons)2tablespoonsgrainymustard1tablespoonoliveoil2teaspoonshoney5cupsarugula(about5ounces)1½cupscherrytomatoes,halved1CUTthe

potatoesinhalf(orinthirds,iflarge)crosswiseonthediagonal.Fillalargepotwithabout½″ofwater,insertasteamerbasket,cover,andbringtoaboilonhighheat.Reducetheheattomedium,addthepotatoes,cover,andsteamuntilfork-tender,10to12minutes.

2WHISKtogethertheyogurt,anchovies,lemonjuice,mustard,oil,andhoneyina large servingbowl.Add thearugula, tomatoes, andpotatoesand toss tocombine.Seasonwithfreshlygroundblackpeppertotaste.Serveimmediately.

NUTRITION (perserving:12⁄3cups)225calories,9gprotein,40gcarbs,4gfat,1gsaturatedfat,348mgsodium VC 97%(58mg)dailyvitaminC

K 25% (863 mg) daily potassium Cr 2 serving carotenoid-rich foods(arugulaandtomatoes)

TuscanKaleSaladwithAlmondsandParmesan

TuscankaleisalsoknownasLacinatoordinosaurkalebecauseofitspebbled texture (like one might imagine dinosaur skin). It is moretenderthanregularkale,whichmakesitthebestchoiceforsaladslikethis.Workingtheoilandcoarsesaltintotheleaveswithyourfingersforafull5minutessoftensthemenoughthatthistraditionalcookinggreenmaybeeatenraw.

PREPTIME:20MINUTES/TOTALTIME:20MINUTES/SERVINGS:4

1½poundsTuscankale(2smallbunches)Juiceof1lemon(about3tablespoons)2tablespoonsoliveoil

½teaspooncoarseseasaltorkoshersalt¼cupwholealmonds,toasted2ouncesParmesan,shaved

1TRIMtheendsandcuteachkaleleafinhalflengthwise,completelyremovingribs.Thinlyslicethekaleabout 1⁄8″thick.Drythekaleinasaladspinnerandtransfertoalargebowl.

2ADD the lemon juice, oil, and salt to the kale.Rub the ingredients into thekale,working thembetweenyourhandsand fingers,until the leavesaresoftand tenderized, about 5 minutes. Add almonds and freshly ground blackpepperandtosstocombine.Divideamong4saladbowlsandtopevenlywiththeParmesan.

NUTRITION(perserving:1½cups)196calories,9gprotein,10gcarbs,16gfat,3gsaturatedfat,463mgsodium VC 137%(82mg)dailyvitaminC

Ca 26%(260mg)dailycalcium Cr 1servingcarotenoid-richfood(kale)

CrabFriedRicewithTofu

Mostrestaurantversionsof thisdishcontainpreciouslittlecrab,andit’slikelytobeoftheimitationvariety.Thisonegivesyouplentyofsatisfying protein from the shellfish, aswell as tofu, and the brownriceaddsfillingfiber.

PREPTIME:20MINUTES/TOTALTIME:1HOUR35MINUTES/SERVINGS:4

3⁄4cupbrownrice2largeeggs2tablespoonsreduced-sodiumsoysauce1teaspoondarksesameoil¼to½teaspoonred-pepperflakes1tablespooncanolaoil1mediumredbellpepper,chopped(about1cup)½package(7ounces)extra-

firmtofu,drained,patteddry,andcutinto½″cubes8ouncescannedcrabmeat,drainedandpickedoverforshells3⁄4cupfrozenpeas4scallions,whiteandlightgreenparts,sliced(about¼cup)1can(8ounces)pineapplechunks,drainedandchoppedLemonwedges

1BRING1½cupswatertoaboilinasmallsaucepanonhighheat.Addthericeand¼teaspoonsalt,reducetheheattolow,cover,andsimmeruntilthericeistenderandtheliquidisevaporated,50minutes.Removefromtheheatandletstand,covered,10minutes.

2WHISK together the eggs, soy sauce, sesame oil, and pepper flakes (use asmalleramountifyoulikelessheat)inasmallbowlandreserve.

3HEAT thecanolaoil ina largeskilletonmediumheat.Add thebellpepperandtofuandcook,stirringoccasionally,untilthepepperistenderandthetofuislightlybrowned,7to9minutes.Seasontotastewithsaltandfreshlygroundblackpepper.Add the rice,crabmeat,andpeasandstir tocombine.Add thesoymixturetothericemixtureandcook,stirringfrequently,untiltheeggsare

setandthericemixtureismoistbutnotwet,3to4minutes.Addthescallionsandpineappleandstirgentlyuntil thescallionsaresoftened,1 to2minutes.Divideamong4bowlsandservewithlemonwedges.

NUTRITION(perserving:1cup)253calories,16gprotein,29gcarbs,8gfat,2gsaturatedfat,409mgsodium B12 50%(3mcg)dailyvitaminB12

VC 50%(30mg)dailyvitaminC

O3 44%(440mg)dailyomega-3s

8SNACKSANDDESSERTS

Strawberries:VITAMINCWalnuts:OMEGA-3sYogurt:CALCIUM

RecipesinthisChapter

BlueberryFool

DarkChocolatePuddingwithWhippedRicotta

Strawberry-RicottaCrepes

BakedAppleswithWalnuts,Cinnamon,andRaisins

DarkChocolateWalnutBrownies

StrawberryCocoaShortcakeswithAmarettoWhippedCream

Strawberry-MangoSmoothie

Kiwi-BananaSmoothiewithSunflowerSeeds

CardamomYogurtCheesecakewithCaramelizedPlums

DateSquareswithEasyBanana“IceCream”

Cocoa-RoastedPeanutswithCayenne

SpicedWalnutswithOrangeZestandRosemary

BlueberryFool

Theoriginofitsnameisuncertain,butonethingwedoknowisthatthissimplecombinationoffruitandcreamisincrediblyeasytomake.Adding asmanyberries as possible, both cooked and fresh, ups thenutrient content and makes the small amount of heavy creampracticallyvirtuous.

PREPTIME:5MINUTES/TOTALTIME:35MINUTES/SERVINGS:4

3tablespoonsgranulatedsugarJuiceof1lemon(about3tablespoons)4cupsfreshblueberries½cupcoldheavycream

½cupcoldheavycream1½tablespoonsconfectioners’sugar

1BRINGthegranulatedsugar,lemonjuice,and2½cupsoftheblueberriestoasimmerinamediumsaucepanonmediumheat.Simmer,stirringoccasionally,untiltheberriesbreakdownandtheliquidthickens,10to12minutes.Removefromtheheatandstirinallbut12oftheremainingblueberries;setthoseaside.

2PLACEthesaucepaninalargerbowlorbakingdish(notglass)filledwithicewater. Let stand, stirring occasionally, until chilled, 10 to 15 minutes.Alternatively,coolatroomtemperature,cover,andrefrigerate2hoursorupto24hours.

3BEATthecreamwithanelectricmixeronmedium-highspeedinalargebowluntil the volume doubles and soft peaks form, 2 to 3 minutes. Add theconfectioners’sugarandbeatuntilcombined,about30seconds.

4PLACE about1½ tablespoonsof theblueberrymixture ineachof4dessertglassesorsmallbowls.Foldallbut2tablespoonsoftheremainingblueberrymixture into thewhippedcream.Divide thecreamamongthedessertglassesand top evenly with the remaining blueberry mixture. Garnish with thereservedblueberriesandserve.

NUTRITION (perserving)224calories,2gprotein,33gcarbs,12gfat,7gsaturatedfat,13mgsodium VC 33%(20mg)dailyvitaminC

An 2servingsanthocyanin-richfood(blueberries)

DarkChocolatePuddingwithWhippedRicotta

Onceyou tryhomemadepudding,you’llnevergoback to thestore-bought kind in the little plastic cups. Aerating the ricotta with anelectricmixermakesafluffycalcium-richtopping.

PREPTIME:10MINUTES/TOTALTIME:25MINUTES+CHILLINGTIME/SERVINGS:4

1⁄3cupplus1tablespoonsugar1⁄3cupunsweetenednaturalcocoapowder(notDutchprocess)2½tablespoonscornstarch2½cupsfat-freemilk

2½cupsfat-freemilk2largeeggyolks1¼teaspoonsvanillaextract1½ouncesdarkchocolate(60%to70%cocoa),choppedorchips(about¼cup)1⁄3cuppart-skimricottacheese8to12raspberries(optional)Mintleaves(optional)

1WHISK together 1⁄3 cup sugar, cocoa, cornstarch, and ¼ teaspoon salt in amediumsaucepan.Add themilk,pouring ina slow,steadystream,whiskingconstantly.

2 HEAT the mixture on high, whisking constantly, and bring to a simmer.Reduce the heat to medium and simmer until thickened, about 1 minute.Removefromtheheat.

3WHISK together the egg yolks and 1 teaspoon of the vanilla in amediumbowl.Addabout½cupofthemilkmixtureinaslow,steadystream,whiskingconstantlyasyoupour toprevent theyolks fromcurdling. Immediatelypourtheeggmixtureintothesaucepan,whiskingconstantly.Bringtoasimmeronmedium-highheat,whiskingconstantly.Reducetheheattomediumlowand,whisking constantly, simmer, 1 minute. Remove from the heat andimmediately add the chocolate and whisk until smooth. Divide among 4dessert cups or ramekins.Place plasticwrapover pudding, directly touchingthesurfacetopreventaskinfromforming.Refrigerate2hours.

4ADDthericottaandtheremaining1tablespoonsugarandvanillatoamediumbowl.Beatwithanelectricmixeronmedium-highspeeduntilsmooth,about1minute.Toppuddingevenlywiththericottaandgarnishwithraspberriesandmint,ifusing.

NUTRITION (perserving)287calories,11gprotein,43gcarbs,9gfat,5gsaturatedfat,215mgsodium

Ca 26%(255mg)dailycalcium

Strawberry-RicottaCrepes

Although theycontain lessvitaminC, raspberries canbe substitutedforstrawberries in this recipe.Raspberrieshave themost fiberofalltheberries—8gramspercup.

PREPTIME:15MINUTES/TOTALTIME:1HOUR/SERVINGS:10

Juiceof1lemon(about3tablespoons)2tablespoonsgranulatedsugar2poundsstrawberries,coredandfinelychopped(about4cups)1cuppart-skimricottacheese

3ouncesreduced-fatcreamcheese(Neufchâtel),about1⁄3cup5tablespoonsconfectioners’sugarplusextra(optional)forserving3⁄4cupall-purposeflour3⁄4cupwhitewholewheatflour2largeeggs2cupsfat-freemilk1teaspoonvanillaextractZestof2lemons(about4teaspoons)

1ADD the lemon juice, granulated sugar, and 2 cups of the strawberries to amedium saucepan and bring to a simmer on medium-high heat. Simmer,stirring frequently, until the berries are very soft and broken down and theliquid is thickened, 15 to 20minutes.Remove from the heat, cover, and setaside.

2 COMBINE the ricotta, cream cheese, 4 tablespoons of the confectioners’sugar,andtheremainingberriesinamediumbowl.Coverandrefrigerateuntilreadytouse.

3WHISKtogetherbothflours,theremaining1tablespoonconfectioners’sugar,and¼teaspoonsaltinalargebowl.Whisktheeggsinamediumbowl,addthemilkandvanillaextract,andwhisktocombine.Pourintotheflourmixtureandwhiskuntilnolumpsremain.

4HEATan8″skilletonmediumheat.Spraywithcookingsprayandpourabout¼cupof the batter into the skillet. Immediately tilt the skillet and swirl thebatteraroundtocoattheentirecookingsurface.Cookuntilthebottomsideisgolden brown, 1 to 1½ minutes. Loosen with a spatula and flip, using thespatulaandyourfingerstohelpturnthecrepe.Cookuntiltheoppositesideisgolden brown, reducing the heat to medium low if the crepe browns tooquickly,about45seconds.Transfertoaplateandcoverwithakitchentowel.

5REPEATwith the remainingbatter, spraying the skilletwith cooking sprayeach time. Stack the finished crepes, placingwax paper or parchment paperbetweenthemtopreventsticking,andkeepcoveredwiththetowel.

6SPREADabout¼cupofthericottamixtureovereachcrepe.Looselyfoldin

halfandfoldagaintoformtriangles.Reheatthereservedstrawberrysauceonlowheat, ifnecessary.Topeachcrepewithabout2 tablespoonsof thesauceand garnish with the lemon zest. Sift confectioners’ sugar over the top, ifusing.

Crepes101Crepesarefunandeasytomakeonceyougetthehangofit.Tilttheskilletimmediatelyafterpouringthebattersoitthinlycoatstheentirecooking surface;make sure the pan is hot enough so that the crepecooksquickly anddoesn’t stick (it should sizzle a littleoncontact);andtakethecrepeoutofthepanassoonasbothsidesarelightgoldenbrownsoit’stender,notcrispy.

NUTRITION (perserving:1crepe)209calories,9gprotein,31gcarbs,5gfat,3gsaturatedfat,151mgsodium

VC 87%(52mg)dailyvitaminC

BakedAppleswithWalnuts,Cinnamon,andRaisins

Thisdessertislikeapplecrispwithoutloadsofextrasugarandbutter.Sinceyoudon’tneedtopeelandchoptheapples,youcanhaveitintheoveninjust15minutes.

PREPTIME:15MINUTES/TOTALTIME:1HOUR10MINUTES/SERVINGS:4

4mediumapplesJuiceof1lemon(about3tablespoons)1tablespoonunsaltedbutter½cup

choppedwalnuts¼cupbrownsugar2tablespoonsraisins1teaspooncinnamon

1HEAT the oven to 375°F.Cut a thin slice off the stem ends of the apples,removing the stems.Core theapples three-quartersof theway to thebottom(donotcutthroughthebottoms),cuttinga1″-widecavitywithaparingknife,removingtheseeds.Placeinan8″×8″bakingdish.Drizzlethelemonjuiceevenlyintotheapplecavitiestopreventdiscoloring.

2PLACE thebutter ina smallmicrowaveablebowl.Microwaveuntilmelted,45 seconds to 1 minute. Add the walnuts, sugar, raisins, cinnamon, and 1⁄8teaspoon salt and stir to combine. Pack the mixture evenly into the applecavities.

3POUR½cupboilingwaterintothebakingdish.Bakeuntiltheapplesaresoftand offer almost no resistance when pierced with a paring knife, 40 to 45minutes.Cool10minutesandserve.

NUTRITION (perserving)291calories,3gprotein,48gcarbs,12gfat,3gsaturatedfat,67mgsodium O3 ALAomega-3s

DarkChocolateWalnutBrownies

Browniesmadewith cocoa powder like these tend to stay perfectlychewy,notheavyorgreasy.Sinceabout three-quartersof the cocoabutterhasbeenremovedfromthepowder,itislowerinfatthansolidchocolate.As forwhat type tobuy,we thinkDutchcocoa,which istreatedtoremoveitsacidiccomponent,makesforadeeperchocolateflavorinbrownies.

PREPTIME:15MINUTES/TOTALTIME:1HOUR/SERVINGS:16

6tablespoonsunsaltedbutter½cupgranulatedsugar½cuplightbrownsugar

½cuplightbrownsugar½cupDutchprocesscocoapowder1teaspoonvanillaextract2largeeggs½cupall-purposeflour1⁄3cupchoppedwalnuts,toasted16largewalnutpieces

1HEAT theoven to350°F.Linean8″×8″bakingdishwithnonstickfoilorparchment paper, leaving a few inches hanging over two opposite sides,forminga“sling”toliftthebrowniesout.

2MELT thebutter in amediumsaucepanonmediumheat.Stir in the sugarsandreducetheheattolow.Heatthemixture(avoidsimmering),stirringoften,until the sugar is partially dissolved, 2 to 3 minutes. Transfer to a mediumbowlandstirinthecocoa,vanillaand½teaspoonsalt.Beattheeggslightlyinasmallbowl.Addtothecocoamixture,stirringuntiljustcombined.Addtheflourandstiruntiljustcombined.Stirinthechoppedwalnuts.

3 TRANSFER the batter to the prepared baking dish and place the walnutpiecesontop,spacingevenlyin4rowsof4.Bakeuntilawoodenpickinsertedinthecentercomesoutwithafewmoistcrumbs,24to26minutes.Coolinthebaking dish 10 minutes. Lift out of the dish, transfer to a rack, and coolcompletely.Cutinto16squares.

NUTRITION (per serving) 147 calories, 3 g protein, 18 g carbs, 8 g fat, 3 gsaturatedfat,69mgsodium O3 ALAomega-3s

StrawberryCocoaShortcakeswithAmarettoWhippedCream

Amarettoisanalmond-flavoredliqueurthataddssubtleflavortothewhippedcream.Hazelnutororangeliqueurmaybesubstitutedorskipthealcoholanduse¼teaspoonalmondextract.

PREPTIME:35MINUTES/TOTALTIME:1HOUR+CHILLINGTIME/SERVINGS:10

2½poundsstrawberries,coredandsliced(about5cups)3tablespoonsgranulatedsugarJuiceof½lemon(1tablespoonplus2teaspoons)2cupsall-purposeflour

2tablespoonsunsweetenedcocoapowder1⁄3cuplightbrownsugar2teaspoonsbakingpowder

¼cupcanolaoil½cuplow-fatplainyogurt¼cuplow-fatmilk1egg,lightlybeaten,plus1eggwhite,lightlybeaten¼cupbittersweet

chocolatechips1teaspoonvanillaextract2tablespoonsslicedalmonds½cupplus2tablespoonscoldwhippingcream1

tablespoonconfectioners’sugar1tablespoonamaretto

1ADDthestrawberries,granulatedsugar,andlemonjuicetoalargebowl.Stirand refrigerate 1 hour or up to 8 hours. Bring to room temperature beforeserving.

2HEATtheovento425°Fandlineabakingsheetwithparchmentpaper.Whisktogethertheflour,cocoa,brownsugar,bakingpowder,and½teaspoonsaltina large bowl. Whisk together the oil, yogurt, milk, whole egg, chips, andvanilla extract in a medium bowl. Add to the flour mixture and stir untilmoistened(doughwillnotcometogethercompletely).

3TRANSFERthedoughtoaflouredsurfaceandkneadintoaballwithfloured

hands.Patintoathickdiskandlightlysprinklewithflour.Rollintoa3⁄4″-thickcircle.Cutoutasmanycirclesasyoucanwitha2½″biscuitcutterandtransfertothepreparedbakingsheet.Keeprollingandcuttingthedoughuntilyouhave10 biscuits. Lightly brush the topswith the eggwhite. Sprinkle evenlywithalmonds, pressing lightly to adhere. Bake until the bottom sides are lightlybrownedandawoodenpickcomesoutclean,10to11minutes.Transfertoarackandcool10minutes.

4COMBINEthewhippingcream,confectioners’sugar,andamarettoinalargebowl. Beat on high speed until soft peaks form, 2 to 3 minutes. Split thebiscuitshorizontally.Topeachbottomhalfwithabout½cupstrawberriesandabout 2 tablespoons whipped cream. Cover with the top halves and serveimmediately.

NUTRITION(perserving:1biscuit)323calories,6gprotein,43gcarbs,15gfat,5gsaturatedfat,136mgsodium VC 82%(49mg)dailyvitaminC

Strawberry-MangoSmoothie

Frozenfruitalsoworkswellinthisrecipe.Reducetheamountoficeslightly,to3⁄4cup.

PREPTIME:15MINUTES/TOTALTIME:15MINUTES/SERVINGS:1

1cupcored,slicedstrawberries½mango,chopped(about3⁄4cup)¼cupfat-freeplainGreekyogurt½″piecefreshginger,finelygrated(about½teaspoon)ADDallofthe

ingredientsplus1cupicecubestoablender.Blendonhighspeeduntilsmooth.Pourintoaglassandserve.

NUTRITION (perserving)160calories,7gprotein,35gcarbs,<1gfat,0gsaturatedfat,25mgsodium VC 207%(124mg)dailyvitaminC

Kiwi-BananaSmoothiewithSunflowerSeeds

Ripekiwisandthebananagivethissmoothieplentyofsweetness.Ifyou’recravingalittlemore,adding1to2teaspoonsofhoneywoulddothetrick.

PREPTIME:15MINUTES/TOTALTIME:15MINUTES/SERVINGS:1

3kiwis,peeledandchopped½mediumbanana,sliced1tablespoonunsaltedsunflowerseeds

ADD all of the ingredients plus 1 cup ice cubes to a blender. Blend on highspeeduntilsmooth.Pourintoaglassandserve.

NUTRITION (per serving) 255 calories, 5 g protein, 53 g carbs, 5 g fat, 1 gsaturatedfat,14mgsodium VC 328%(197mg)dailyvitaminC

Fi 44%(11g)daily fiber K 32%(1,129mg)dailypotassium VE 27%(8IU)dailyvitaminE

Mg 26%(103mg)dailymagnesium

CardamomYogurtCheesecakewithCaramelizedPlums

We cut out the soggy, butter-laden crust that goes with mostcheesecakes tomake room formore of the good stuff: rich, creamyfillingwithahintoftanginess.Drainingtheyogurtovernightthroughcheeseclothcreatesatexturesimilartosoftgoatcheeseandresultsinadessertwithmorecalciumandlesssaturatedfatthanthetypicalall–creamcheeseversion.

PREPTIME:10MINUTES/TOTALTIME:1HOUR15MINUTES+STANDINGANDCOOLINGTIME/SERVINGS:8

1quartlow-fatplainyogurt8ouncesreduced-fatcreamcheese(Neufchâtel)1¼cupssugar

2tablespoonscornstarch1tablespoonvanillaextract½teaspooncardamom4largeeggs4ripebutfirmmediumplums(about1¼pounds),halved,pitted,andsliced1⁄3″

thick3tablespoonsslicedalmonds,toasted1LINE2largefinemeshstrainerswith2layerseachofcheesecloth.Placeeachstraineroverabowldeepenoughtoleaveatleast4″betweenthebottomofthestrainerandthebottomofthebowl.Dividetheyogurtbetweenthestrainersandcoverwithplasticwrap.Refrigerateuntilabout3⁄4cupliquidhascollectedineachbowlandtheyogurtfeelsfirm,atleast8hoursorupto24hours.Discarddrainedliquid.

2HEATtheovento325°F.Cutouta9½″-diametercircleofparchmentpaper.Butter the base and sides of a 9″ springformpan and line the basewith thecircleofparchment.Placethepanonabakingsheet.

3ADD the cream cheese, 1 cup sugar, cornstarch, vanilla extract, cardamom,and theyogurt to thebowlofa foodprocessorandpureeuntilvery smooth,scrapingdown thesidesof thebowlasneeded.Add2eggsandprocess justuntilcombined,about30seconds.Addtheremaining2eggsandprocessuntilthoroughlycombined,about1minute.Pourintothepreparedspringformpan.Transfer thepan toabakingsheetandbakeuntil thecenter is just set andathin knife comes out coated with thick, creamy (not wet) batter, 50 to 55minutes. Cool 10 minutes, then run a thin knife along the sides of thecheesecaketoloosenit,allowingittocontractasitcoolsandpreventcracking.Coolatroomtemperature,2to3hours.Removethesidesfromthespringformpan and refrigerate the cake until thoroughly chilled, at least 2 hours, orovernight.

4HEAT a largenonstick skillet onmediumheat just beforeyou are ready toserve.Combinetheremaining¼cupsugarand½cupwaterintheskilletandheatuntilthesugarstartstodissolve,about1minute.Addtheplums,bringtoa simmer, and cook, stirring occasionally, until the liquid reduces to a thicksyrupandtheplumsaretender,6to9minutes.(Iftheliquidevaporatesbeforethe plums finish cooking, add additional water by the tablespoon.) Cut thecheesecakeinto8slices.Topevenlywiththeplumsandalmondsandserve.

NUTRITION(perserving)345calories,12gprotein,53gcarbs,11gfat,5gsaturatedfat,205mgsodium Ca 25%(253mg)dailycalcium

DateSquareswithEasyBanana“IceCream”

These squares get most of their sweetness from dates, not addedsugar,andtonsoforangeflavorfromthezest.Butthereallyfunpartis the one-ingredient banana “ice cream.” Blitzing frozen bananachunks in a food processor creates a consistency that’s remarkablysimilartoyourfavoritefrozentreatwithoutthefat.

PREPTIME:10MINUTES/TOTALTIME:35MINUTES+FREEZINGTIME/SERVINGS:9

9ripelargebananas,peeled2cupsMedjooldates,pittedandchopped1cupfat-freeevaporatedmilkZestof½largeorange(about2teaspoons)1teaspoonvanillaextract

vanillaextract1cupall-purposeflour3⁄4cupoatbran5tablespoonscanolaoil3tablespoonshoney¼cupchoppedpecans

1SLICEthebananasabout1½″thick.Dividebetween2largezip-topbagsandfreezeatleast4hoursorovernight.

2HEAT the oven to 400°F and line an 8″ × 8″ baking dishwith parchmentpaper. Combine the dates, evaporated milk, zest, and vanilla extract in amedium saucepan. Bring to a simmer, stirring almost constantly, untilthickened,4to5minutes.

3WHISK together the flour, oat bran, and ½ teaspoon salt in a large bowl.Whisk together the canola oil and honey in a small bowl. Add to the flourmixture and stir until moistened. Transfer to the prepared baking dish andfirmly press into an even layerwith a spatula or the back of a large spoon.Spreadthedatemixtureevenlyoverthetopandsprinklewiththepecans.

4BAKEuntiltheedgesarelightlybrowned,18to20minutes.Coolcompletelyandcutinto9squares.

5ADD1bagof frozenbananas to thebowlofa foodprocessor.Processuntilsmoothand theconsistencyof slightly soft icecream,breakingupany largechunks as needed if the processor gets stuck. Transfer to a large bowl andplace in the freezer while you process the second batch. Repeat with theremainingbananas.Serveimmediatelywiththedatesquares.

NUTRITION (per serving: 1 square and ½ cup banana “ice cream”) 369calories,8gprotein,74gcarbs,9g fat,4g saturated fat,142mgsodium Fi32%(8g)dailyfiber K 26%(899mg)dailypotassium

Cocoa-RoastedPeanutswithCayenne

Eggwhitesare thebase for thepeanuts’ crispycoating, anda smallamount of confectioners’ sugar balances the natural bitterness ofunsweetened cocoa powder. If heat is not your thing, just skip thecayenne—orswapitfor½teaspoonofcinnamon.

PREPTIME:10MINUTES/TOTALTIME:25MINUTES/SERVINGS:4

3tablespoonsconfectioners’sugar1⁄8teaspooncayenne2largeeggwhites4tablespoonsunsweetenednaturalcocoapowder(notDutchprocess)13⁄4cups

roastedunsaltedpeanuts1HEATtheovento350°F.Coatabakingsheetwithcookingspray.Whisktogetherthesugar,cayenne,eggwhites,2tablespoonsofthecocoa,and3⁄4teaspoonsaltinalargebowluntilsmooth.Addthepeanutsandtosstocombine.Spreadontothepreparedbakingsheetinasinglelayer,keepingthenutsfromtouchingasmuchaspossible.

2BAKEuntil theeggwhitemixtureappearsdry,7 to8minutes.Coolon thebaking sheet 3minutes. Immediately transfer thewarmnuts to a large bowland sprinklewith the remaining2 tablespoons cocoa.Tosswell to combine,breakingup anynuts thatmaybe stuck together. Serve immediately or coolcompletelyandstoreinanairtightcontainerupto2days.

NUTRITION(perserving: 1⁄3cup)378calories,18gprotein,18gcarbs,30gfat,5gsaturatedfat,397mgsodium Fo 36%(145mcg)dailyfolate Mg 32%(128mg)dailymagnesium Fi 28%(7g)dailyfiber

VE 27%(8IU)dailyvitaminE

SpicedWalnutswithOrangeZestandRosemary

You often see cumin and coriander in spicy Indian dishes, but thisrecipehighlightsthesubtleorangeflavorofthecorianderbypairingitwithorangezest.

PREPTIME:15MINUTES/TOTALTIME:30MINUTES/SERVINGS:8

2cupswalnuthalvesandpieces1tablespoonchoppedfreshrosemaryZestof1orange(about1tablespoon)3⁄4teaspooncoarsekosherorseasalt½

teaspoonanchochilipowder(orothermildtomediumchilipowder)½teaspoongroundcumin

½teaspoongroundcoriander2tablespoonsunsaltedbutter,meltedandstillhot1HEATtheovento350°F.

Spreadthewalnutsoutonabakingsheetandbakeuntillightlybrowned,tossingoncehalfwaythrough,about10minutes.

2COMBINE the rosemary,zest, salt,chilipowder,cumin,andcoriander inalargebowl.Addthehotnutsandstirtocombine.Addthebutterandstirwelluntilcombined.Servewarmoratroomtemperature.Thesearebestservedthedaytheyaremade.

NUTRITION(perserving:¼cup)190calories,4gprotein,4gcarbs,19gfat,4gsaturatedfat,181mgsodium O3 ALAomega3s

MakeEveryDaySuperHealthy

We’vecombinedrecipes in thisbookwithselecthealthysnacksandsidedishestocreateaweek’sworthofnutrient-packedmenus.You’llsee how easy it is tomix andmatch our recipes in order to get theEssential13fromfood,notpills.

>>Aweek’sworthofnutrient-packedmenus

DAY1

BREAKFASTCreamySteel-CutOatswithDriedCranberriesandPistachios

LUNCHMediterraneanEdamamePatties inWholeWheatPitawithTahiniSauce

SNACKCocoa-RoastedPeanutswithCayenne

STARTERBrusselsSproutPopperswithOrange-PoppySeedDippingSauce

DINNERBakedChickenParmesanwithHomemadeTomatoSauce

1cuparugulawith1teaspoonoliveoilandbalsamicvinegar

DAILYNUTRITION1,812calories,80gfat,15gsaturatedfat

An 0 servings anthocyanin-rich foods, Ca 102%calcium, Cr 6 servings carotenoids-

richfoods, Fi 124%fiber, Fo 150%folate, Fe 92%iron, Mg 99%magnesium, O3 ALA

omega-3s, K 106% potassium, B 12 34% vitamin B12, VC 765% vitamin C, VD 34%

vitaminD,VE46%vitaminE

DAY2

BREAKFASTEggsFlorentineonEnglishMuffins

LUNCHChoppedVegetableSaladwithSardinesandToastedPitaCroutons

STARTERPumpkinSeedDipwith1cupsugarsnappeas

DINNERFettuccinewithLentilBolognese

DESSERTBlueberryFool

DAILYNUTRITION1,520calories,60gfat,17gsaturatedfat

An 2servingsanthocyanin-richfoods, Ca 95%calcium, Cr 6servingscarotenoids-rich

foods, Fi 176% fiber, Fo 135% folate, Fe 91% iron, Mg 90%magnesium, O3 114%

omega-3s plus ALA, K 77% potassium, B12 126% vitamin B12, VC 274% vitamin C,

VD 50%vitaminD, VE 35%vitaminE

DAY3

BREAKFASTTropicalAmbrosiaSalad

LUNCHGrilledEggplant,Tomato,andFreshMozzarellaSandwiches

SNACK1cuplow-fatplainyogurtand12roastedalmonds

DINNERBeefStewwithRootVegetables

DESSERTDarkChocolateWalnutBrowniesand1cuplow-fatmilk

DAILYNUTRITION1,681calories,54gfat,18gsaturatedfat

An 2 servings anthocyanin-rich foods, Ca 131%calcium, Cr 6 servings carotenoids-

richfoods, Fi 138%fiber, Fo 81%folate, Fe 68%iron, Mg 84%magnesium, O3 ALA

omega-3s, K 127%potassium, B12 116%vitaminB12, VC 583%vitaminC, VD 31%

vitaminD, VE 55%vitaminE

DAY4

BREAKFASTBlueberry-OatmealCasserolewithBakedYogurtTopping

LUNCHRoastedSweetPotatoandPumpkinSeedSalad

SNACKKiwiBananaSmoothiewithSunflowerSeeds

SOUPCreamyBroccoli–PeaSoupwithBaconandCheddar

DINNERRoastedCedar-PlankSalmonwithMustard-MapleGlazeand1cupsteamedgreenbeans

DAILYNUTRITION1,619calories,46gfat,12gsaturatedfat

An 2servingsanthocyanin-richfoods, Ca 76%calcium, Cr 11½servingscarotenoids-

rich foods, Fi 144% fiber, Fo 91% folate, Fe 65% iron, Mg 109%magnesium, O3

180%omega-3s, K 108%potassium, B12 133%vitaminB12, VC 680%vitaminC, VD

329%vitaminD, VE 47%vitaminE

DAY5

BREAKFASTAlmond-ApricotScones

LUNCHDateRicottaCrostiniandArugulaSalad

STARTERCrabCocktailwithMango

DINNERLinguiniwithKale,Olives,andCurrants

DAILYNUTRITION1,400calories,58gfat,14gsaturatedfat

An 0servingsanthocyanin-richfoods, Ca 95%calcium, Cr 4servingscarotenoids-rich

foods, Fi 120% fiber, Fo 65% folate, Fe 125% iron, Mg 44%magnesium, O3 35%

omega-3s, K 70% potassium, B12 67% vitamin B12, VC 288% vitamin C, VD 3%

vitaminD, VE 70%vitaminE

DAY6

BREAKFASTPoachedEggswithSteamedAsparagusandAsiagoCheese

LUNCHTunaandChickpeaSaladinTomatoCups

DINNERPumpkinSeed–CoatedChickenBreastswithBulgurPilaf

SIDECurriedRoastedCauliflowerwithFlaxseeds

DESSERTDarkChocolatePuddingwithWhippedRicotta

DAILYNUTRITION1,444calories,56gfat,16gsaturatedfat

An 0servingsanthocyanin-richfoods, Ca 69%calcium, Cr 2servingscarotenoids-rich

foods, Fi 90% fiber, Fo 99% folate, Fe 92% iron, Mg 100% magnesium, O3 34%

omega-3splusALA, K 91%potassium,B1292%vitaminB12, VC 294%vitaminC, VD

77%vitaminD, VE 38%vitaminE

DAY7

BREAKFASTBlueberry-CornmealWaffleswithBlueberrySauce

LUNCHRoasted Tomato Soup with White Cheddar Grilled CheeseSandwiches

DINNERWildRice–StuffedAcornSquash

SIDETuscanKaleSaladwithAlmondsandParmesan

DESSERTBakedAppleswithWalnuts,Cinnamon,andRaisins

DAILYNUTRITION1,809calories,62gfat,14gsaturatedfat

An 2servingsanthocyanin-rich foods, Ca 95%calcium, Cr 4½servingscarotenoids-

richfoods, Fi 152%fiber, Fo 67%folate, Fe 92%iron, Mg 129%magnesium, O3 ALA

omega-3s, K 111%potassium,B120%vitaminB12, VC 465%vitaminC, VD 2%vitamin

D, VE 22%vitaminE

ACKNOWLEDGMENTS

Itdidn’ttakequite101peopletoproduce101RecipesYouCan’tLiveWithout,butitwasagroupeffort.

Diane Salvatore, editor-in-chief of Prevention, championed theidea. A strong believer in the healing power of food, she wasconvinced that people were ready for a different kind of healthycookbook.

Recipe developer and writer Julie O’Hara’s creativity underdeadline pressure was truly amazing. It also didn’t hurt that shealwayshadanupbeatandcan-doattitude.

Editor Trisha Calvo pulled everything together. Nancy Bailey,DebbieMcHugh,andChrisKrogermeierprovidedclearguidanceandsageadvice.JoAnnBraderandherteamtestedtherecipes.Thedisheslook as good as they taste thanks to designerKara Plikaitis, designdirectorGeorgeKarabotsos,photographerMitchMandel,foodstylistMarianaVelasquez,andpropstylistAmyWilson.

Athousandthank-yous.

INDEX

Underscoredpagereferencesindicateboxedtext.

AAlmonds

Almond-ApricotScones,56SobaNoodleswithAlmondSauceandShreddedChicken,99TuscanKaleSaladwithAlmondsandParmesan,210

AppetizersBakedOysterswithLeeksandButteryBreadCrumbs,116BakedPotatoSkinswithBaconandCheddar,117BrusselsSproutPopperswithOrange-PoppySeedDippingSauce,118CrabCocktailwithMango,121PumpkinSeedDip,122SalmonCakeswithDillYogurt,123Turkey-FetaMeatballswithRoastedRedPepperDippingSauce,125Yogurt-MarinatedChickenSkewerswithCucumber-YogurtSauce,126–27

ApplesBakedAppleswithWalnuts,Cinnamon,andRaisins,221RoastedChickenBreastswithSautéedCabbageandApples,153

Asian-styledishesAsianChickenSaladinLettuceCupswithPeanutSauce,102BeefandBroccoliwithBrownRice,168BraisedKalewithBlack-EyedPeas,192CrabFriedRicewithTofu,211GrilledJapaneseEggplantwithMisoGlaze,201PorkBraisedinKiwi-CoconutSaucewithWhiteBeans,174ShrimpandAsparagusStir-FrywithRiceNoodles,184SobaNoodleswithAlmondSauceandShreddedChicken,99

AsparagusBakedPennewithCreamySwissCheeseSauce,Mushrooms,andAsparagus,

130–31

BroiledAsparaguswithSun-DriedTomatoVinaigrette,189PoachedEggswithSteamedAsparagusandAsiagoCheese,65ShrimpandAsparagusStir-FrywithRiceNoodles,184

AvocadosCrabCocktailwithMango,121SardineBaguetteSandwicheswithCreamyAvocadoSpread,78

BBananas

Barley-BananaPancakes,58DateSquareswithEasyBanana“IceCream,”229Kiwi-BananaSmoothiewithSunflowerSeeds,225

BarleyBarley-BananaPancakes,58PearledBarleyRisottowithPeas,Pancetta,andSun-DriedTomatoes,133

Beans.SeealsoLentilsBeefStewwithRootVegetables,166–67BlackBean-TurkeyChiliwithButternutSquash,162–63BraisedKalewithBlack-EyedPeas,192FishTacoswithBlackBean-PapayaSalsa,88GrilledSteakauPoivrewithSautéedBroccoliRabe,170–71MediterraneanEdamamePattiesinWholeWheatPitawithTahiniSauce,

86–87PearlCouscouswithRoastedBeets,LimaBeans,andFeta,97PorkBraisedinKiwi-CoconutSaucewithWhiteBeans,174QuinoawithBlackBeans,Tomatoes,Corn,andFeta,203RedPotatoeswithEdamamePesto,196RoastPorkTenderloinwithEdamameSuccotash,173ShreddedCarrotandChickpeaSalad,199SteamedClamsandChickpeasinTomato-LeekBroth,181SweetandTangyBakedBeansandTomatoes,190SwissChardandWhiteBeanSoup,113TunaandChickpeaSaladinTomatoCups,105WildRice–StuffedAcornSquash,151

BeefBeefandBroccoliwithBrownRice,168

BeefStewwithRootVegetables,166–67Grass-FedBeefBurgerswithBlueCheeseSauce,82GrilledSteakauPoivrewithSautéedBroccoliRabe,170–71GrilledSteakwithPeperonataSauce,164Picadillo-StuffedRedBellPeppers,150SteakSaladwithPickledPearsandBlueCheese,79

BeetsBorscht,109PearlCouscouswithRoastedBeets,LimaBeans,andFeta,97RoastedBeetandBeetGreenSauté,191

BlueberriesBlueberry-CornmealWaffleswithBlueberrySauce,60BlueberryFool,214Blueberry-OatmealCasserolewithBakedYogurtTopping,59

BreadsAlmond-ApricotScones,56ChoppedVegetableSaladwithSardinesandToastedPitaCroutons,77Date-RicottaCrostiniandArugulaSalad,85Pear–OatBranQuickBread,64

BroccoliBeefandBroccoliwithBrownRice,168CreamyBroccoli-PeaSoupwithBaconandCheddar,110

Broccolirabeabout,171GrilledSteakauPoivrewithSautéedBroccoliRabe,170–71

BrusselssproutsBrusselsSproutPopperswithOrange–PoppySeedDippingSauce,118GrilledBrusselsSproutandTofuSkewerswithBalsamicGlaze,100–101RoastChickenwithBrusselsSprouts,RoastedGrapes,andHazelnuts,158–

59Bulgur

PumpkinSeed–CoatedChickenBreastswithBulgurPilaf,160

CCabbage

RedCabbageSlawwithTangyPoppySeedDressing,204

RoastedChickenBreastswithSautéedCabbageandApples,153Carrots

CarrotGratinwithCreamyGoatCheeseSauce,195CurriedRedLentilandCarrotSoup,112Honey-LimeGlazedCarrots,199ShreddedCarrotandChickpeaSalad,199

CauliflowerCurriedRoastedCauliflowerwithFlaxseeds,207

CheeseBakedPennewithCreamySwissCheeseSauce,Mushrooms,andAsparagus,

130–31BakedPotatoSkinswithBaconandCheddar,117CardamomYogurtCheesecakewithCaramelizedPlums,226–28CarrotGratinwithCreamyGoatCheeseSauce,195Date-RicottaCrostiniandArugulaSalad,85GrilledEggplant,Tomato,andFreshMozzarellaSandwiches,96HamandWhiteCheddarPaniniwithMangoChutney,91RoastedTomatoSoupwithWhiteCheddarGrilledCheeseSandwiches,94–

95Strawberry-RicottaCrepes,219–20StuffedShellswithChunkyTomatoSauce,134Turkey-FetaMeatballswithRoastedRedPepperDippingSauce,125

Chicken.SeealsoTurkeyAsianChickenSaladinLettuceCupswithPeanutSauce,102BakedChickenParmesanwithHomemadeTomatoSauce,155–56BraisedChickenwithDates,Ginger,andAlmonds,154LemonyChicken,Spinach,andOrzoSoup,115PumpkinSeed–CoatedChickenBreastswithBulgurPilaf,160RoastChickenwithBrusselsSprouts,RoastedGrapes,andHazelnuts,158–

59RoastedChickenBreastswithSautéedCabbageandApples,153SobaNoodleswithAlmondSauceandShreddedChicken,99Yogurt-MarinatedChickenSkewerswithCucumber-YogurtSauce,126–27

ChocolateCocoa-RoastedPeanutswithCayenne,230DarkChocolatePuddingwithWhippedRicotta,217DarkChocolateWalnutBrownies,222

StrawberryCocoaShortcakeswithAmarettoWhippedCream,224Clams

SeafoodPaella,183SteamedClamsandChickpeasinTomato-LeekBroth,181

CodFishTacoswithBlackBean–PapayaSalsa,88Flaxseed-CoatedCodSandwiches,90

CornQuinoawithBlackBeans,Tomatoes,Corn,andFeta,203RoastPorkTenderloinwithEdamameSuccotash,173SweetCornFrittata,67

CouscousPearlCouscouswithRoastedBeets,LimaBeans,andFeta,97StuffedEggplantwithCouscous,RoastedRedPeppers,andGoatCheese,

147Crab

CrabCocktailwithMango,121CrabFriedRicewithTofu,211

DDates

BraisedChickenwithDates,Ginger,andAlmonds,154Date-RicottaCrostiniandArugulaSalad,85DateSquareswithEasyBanana“IceCream,”229

EEggplant

GrilledEggplant,Tomato,andFreshMozzarellaSandwiches,96GrilledJapaneseEggplantwithMisoGlaze,201StuffedEggplantwithCouscous,RoastedRedPeppers,andGoatCheese,

147SwissChard,Eggplant,andMushroomLasagna,139–40

EggsBakedEggsinHamCups,68EggsFlorentineonEnglishMuffins,69

PoachedEggswithSteamedAsparagusandAsiagoCheese,65SweetCornFrittata,67

Essentialnutrientsanthocyanins,about,16,17–18anthocyanin-richrecipes,47calcium,about,19,20calcium-richrecipes,47carotenoids,about,21,22carotenoid-richrecipes,47–48infasthealthysnackoptions,7fiber,about,23,24–25fiber-richrecipes,48–49folate,about,26,27folate-richrecipes,49fromfoodversuspills,3iron,about,28,29iron-richrecipes,50magnesium,about,30,31–32magnesium-richrecipes,50omega-3fattyacids,about,33,34–35omega-3–richrecipes,50–51potassium,about,36,37potassium-richrecipes,51inrecipeprofiles,2,15vitaminB12,about,38,39vitaminB12-richrecipes,51–52vitaminC,about,40,41vitaminC-richrecipes,52–53vitaminD,about,42,43–44vitaminD-richrecipes,53vitaminE,about,45,46vitaminE-richrecipes,53

FFish.SeeCod;Salmon;Sardines;TunaFlaxseeds

CurriedRoastedCauliflowerwithFlaxseeds,207Flaxseed-CoatedCodSandwiches,90

Fruit.Seealsospecificfruitscombiningwithvegetables,159healthbenefits,163

GGrains.SeealsoOatsandoatbran;Rice

Barley-BananaPancakes,58PearledBarleyRisottowithPeas,Pancetta,andSun-DriedTomatoes,133PumpkinSeed–CoatedChickenBreastswithBulgurPilaf,160QuinoawithBlackBeans,Tomatoes,Corn,andFeta,203

GrapesRoastChickenwithBrusselsSprouts,RoastedGrapes,andHazelnuts,158–

59Greens.SeealsoCabbage;Kale;Spinach;SwisschardAsianChickenSaladinLettuceCupswithPeanutSauce,102Date-RicottaCrostiniandArugulaSalad,85RoastedBeetandBeetGreenSauté,191

HHam

BakedEggsinHamCups,68HamandWhiteCheddarPaniniwithMangoChutney,91

Healthylifestyle.SeealsoEssentialnutrientshealthymenusforaweek,232–34overcomingobstaclesto,8–9principlesofhealthyeating,4–7stockingahealthykitchen,10–11

Herbs,healthbenefitsfrom,95

IIndian-styledishes

BraisedSpinachandPotatoeswithWestIndianSpices,198

CurriedRedLentilandCarrotSoup,112CurriedRoastedCauliflowerwithFlaxseeds,207Yogurt-MarinatedChickenSkewerswithCucumber-YogurtSauce,126–27

Italian-styledishesBakedChickenParmesanwithHomemadeTomatoSauce,155–56GrilledSteakwithPeperonataSauce,164PearledBarleyRisottowithPeas,Pancetta,andSun-DriedTomatoes,133PizzawithButternutSquash,Spinach,andFontina,149RedPotatoeswithEdamamePesto,196SweetCornFrittata,67TuscanKaleSaladwithAlmondsandParmesan,210

KKale

BraisedKalewithBlack-EyedPeas,192LinguinewithKale,OlivesandCurrants,145TuscanKaleSaladwithAlmondsandParmesan,210

KiwiKiwi-BananaSmoothiewithSunflowerSeeds,225PorkBraisedinKiwi-CoconutSaucewithWhiteBeans,174TropicalAmbrosiaSalad,71

LLentils

CurriedRedLentilandCarrotSoup,112FettuccinewithLentilBolognese,142–43healthbenefits,143Pan-RoastedSalmonwithLentilPilaf,179

MMaindishes.SeealsoOne-dishmeals

BakedChickenParmesanwithHomemadeTomatoSauce,155–56BraisedChickenwithDates,Ginger,andAlmonds,154GrilledBrusselsSproutandTofuSkewerswithBalsamicGlaze,100–101

GrilledSteakauPoivrewithSautéedBroccoliRabe,170–71GrilledSteakwithPeperonataSauce,164Pan-RoastedSalmonwithLentilPilaf,179PearlCouscouswithRoastedBeets,LimaBeans,andFeta,97Picadillo-StuffedRedBellPeppers,150PumpkinSeed–CoatedChickenBreastswithBulgurPilaf,160RoastChickenwithBrusselsSprouts,RoastedGrapes,andHazelnuts,158–

59RoastedCedar-PlankSalmonwithMustard-MapleGlaze,176RoastedChickenBreastswithSautéedCabbageandApples,153SteamedClamsandChickpeasinTomato-LeekBroth,181StuffedEggplantwithCouscous,RoastedRedPeppers,andGoatCheese,

147Mangoes

CrabCocktailwithMango,121Strawberry-MangoSmoothie,225TropicalAmbrosiaSalad,71

Meat.SeeBeef;PorkMexican-styledishes

BlackBean–TurkeyChiliwithButternutSquash,162–63FishTacoswithBlackBean–PapayaSalsa,88Picadillo-StuffedRedBellPeppers,150

MiddleEastern–styledishesChoppedVegetableSaladwithSardinesandToastedPitaCroutons,77MediterraneanEdamamePattiesinWholeWheatPitawithTahiniSauce,

86–87PumpkinSeed–CoatedChickenBreastswithBulgurPilaf,160Turkey-FetaMeatballswithRoastedRedPepperDippingSauce,125

MushroomsBakedPennewithCreamySwissCheeseSauce,Mushrooms,andAsparagus,

130–31FettuccinewithLentilBolognese,142–43SwissChard,Eggplant,andMushroomLasagna,139–40

NNuts.SeeAlmonds;Peanuts;Walnuts

OOatsandoatbran

Blueberry-OatmealCasserolewithBakedYogurtTopping,59CreamySteel-CutOatswithDriedCranberriesandPistachios,63DateSquareswithEasyBanana“IceCream,”229Pear–OatBranQuickBread,64

One-dishmealsBakedPennewithCreamySwissCheeseSauce,Mushrooms,andAsparagus,

130–31BeefandBroccoliwithBrownRice,168BeefStewwithRootVegetables,166–67BlackBean–TurkeyChiliwithButternutSquash,162–63ChoppedVegetableSaladwithSardinesandToastedPitaCroutons,77CrabFriedRicewithTofu,211FettuccinewithLentilBolognese,142–43IndividualTunaCasseroleswithPeasandTarragon,180LinguinewithKale,OlivesandCurrants,145PearledBarleyRisottowithPeas,Pancetta,andSun-DriedTomatoes,133PizzawithButternutSquash,Spinach,andFontina,149PorkBraisedinKiwi-CoconutSaucewithWhiteBeans,174RoastPorkTenderloinwithEdamameSuccotash,173SeafoodPaella,183ShrimpandAsparagusStir-FrywithRiceNoodles,184SobaNoodleswithAlmondSauceandShreddedChicken,99SpaghettiwithSardines,CaramelizedFennel,andButteryGarlicBread

Crumbs,146SpinachGnudiwithQuickChunkyTomatoSauce,136–37StuffedEggplantwithCouscous,RoastedRedPeppers,andGoatCheese,

147StuffedShellswithChunkyTomatoSauce,134SwissChard,Eggplant,andMushroomLasagna,139–40WildRice–StuffedAcornSquash,151

OystersBakedOysterswithLeeksandButteryBreadCrumbs,116OysterPo’BoyswithQuickRemouladeSauce,92

PPancakesandcrepes

Barley-BananaPancakes,58Strawberry-RicottaCrepes,219–20

Pastaandnoodles.SeealsoCouscousBakedPennewithCreamySwissCheeseSauce,Mushrooms,andAsparagus,

130–31FettuccinewithLentilBolognese,142–43IndividualTunaCasseroleswithPeasandTarragon,180LemonyChicken,Spinach,andOrzoSoup,115LinguinewithKale,OlivesandCurrants,145pairingwithsauces,131ShrimpandAsparagusStir-FrywithRiceNoodles,184SobaNoodleswithAlmondSauceandShreddedChicken,99SpaghettiwithSardines,CaramelizedFennel,andButteryGarlicBread

Crumbs,146SpinachGnudiwithQuickChunkyTomatoSauce,136–37StuffedShellswithChunkyTomatoSauce,134SwissChard,Eggplant,andMushroomLasagna,139–40

PeanutsAsianChickenSaladinLettuceCupswithPeanutSauce,102Cocoa-RoastedPeanutswithCayenne,230

PearsPear–OatBranQuickBread,64SteakSaladwithPickledPearsandBlueCheese,79Turkey,Pear,andGrilledRadicchioBaguetteSandwiches,80

PeasCrabFriedRicewithTofu,211CreamyBroccoli-PeaSoupwithBaconandCheddar,110IndividualTunaCasseroleswithPeasandTarragon,180PearledBarleyRisottowithPeas,Pancetta,andSun-DriedTomatoes,133PumpkinSeedDip,122StuffedShellswithChunkyTomatoSauce,134

PeppersGrilledSteakwithPeperonataSauce,164Picadillo-StuffedRedBellPeppers,150

StuffedEggplantwithCouscous,RoastedRedPeppers,andGoatCheese,147

Turkey-FetaMeatballswithRoastedRedPepperDippingSauce,125Pizza

PizzawithButternutSquash,Spinach,andFontina,149Plums

CardamomYogurtCheesecakewithCaramelizedPlums,226–28Pork.SeealsoHam

PorkBraisedinKiwi-CoconutSaucewithWhiteBeans,174RoastPorkTenderloinwithEdamameSuccotash,173

PotatoesBakedPotatoSkinswithBaconandCheddar,117Borscht,109BraisedSpinachandPotatoeswithWestIndianSpices,198FingerlingPotatoSaladwithCreamyMustard-AnchovyDressing,208RedPotatoeswithEdamamePesto,196RoastedSweetPotatoandPumpkinSeedSaladwithWarmBacon-Tomato

Vinaigrette,74Pumpkinseeds

PumpkinSeed–CoatedChickenBreastswithBulgurPilaf,160PumpkinSeedDip,122RoastedSweetPotatoandPumpkinSeedSaladwithWarmBacon-Tomato

Vinaigrette,74

QQuinoa

QuinoawithBlackBeans,Tomatoes,Corn,andFeta,203

RRice

BeefandBroccoliwithBrownRice,168CrabFriedRicewithTofu,211SeafoodPaella,183WildRice–StuffedAcornSquash,151

SSalads

AsianChickenSaladinLettuceCupswithPeanutSauce,102ChoppedVegetableSaladwithSardinesandToastedPitaCroutons,77Date-RicottaCrostiniandArugulaSalad,85FingerlingPotatoSaladwithCreamyMustard-AnchovyDressing,208RedCabbageSlawwithTangyPoppySeedDressing,204RoastedSweetPotatoandPumpkinSeedSaladwithWarmBacon-Tomato

Vinaigrette,74ShreddedCarrotandChickpeaSalad,199SteakSaladwithPickledPearsandBlueCheese,78TropicalAmbrosiaSalad,71TunaandChickpeaSaladinTomatoCups,105TuscanKaleSaladwithAlmondsandParmesan,210

SalmonPan-RoastedSalmonwithLentilPilaf,179RoastedCedar-PlankSalmonwithMustard-MapleGlaze,176SalmonCakeswithDillYogurt,123

Sandwiches,burgersandtacosFishTacoswithBlackBean–PapayaSalsa,88Flaxseed-CoatedCodSandwiches,90Grass-FedBeefBurgerswithBlueCheeseSauce,82GrilledEggplant,Tomato,andFreshMozzarellaSandwiches,96HamandWhiteCheddarPaniniwithMangoChutney,91MediterraneanEdamamePattiesinWholeWheatPitawithTahiniSauce,

86–87OysterPo’BoyswithQuickRemouladeSauce,92RoastedTomatoSoupwithWhiteCheddarGrilledCheeseSandwiches,94–

95SardineBaguetteSandwicheswithCreamyAvocadoSpread,78Turkey,Pear,andGrilledRadicchioBaguetteSandwiches,80

SardinesChoppedVegetableSaladwithSardinesandToastedPitaCroutons,77SardineBaguetteSandwicheswithCreamyAvocadoSpread,78SpaghettiwithSardines,CaramelizedFennel,andButteryGarlicBread

Crumbs,146Seafood

SeafoodBakedOysterswithLeeksandButteryBreadCrumbs,116ChoppedVegetableSaladwithSardinesandToastedPitaCroutons,77CrabCocktailwithMango,121CrabFriedRicewithTofu,211FishTacoswithBlackBean–PapayaSalsa,88,89Flaxseed-CoatedCodSandwiches,90IndividualTunaCasseroleswithPeasandTarragon,180OysterPo’BoyswithQuickRemouladeSauce,92,93Pan-RoastedSalmonwithLentilPilaf,179RoastedCedar-PlankSalmonwithMustard-MapleGlaze,176,177SalmonCakeswithDillYogurt,123SardineBaguetteSandwicheswithCreamyAvocadoSpread,78SeafoodPaella,183ShrimpandAsparagusStir-FrywithRiceNoodles,184,185SpaghettiwithSardines,CaramelizedFennel,andButteryGarlicBread

Crumbs,146SteamedClamsandChickpeasinTomato-LeekBroth,181TunaandChickpeaSaladinTomatoCups,105Shellfish.SeeClams;Crab;Oysters;Sardines;Shrimp

ShrimpSeafoodPaella,183ShrimpandAsparagusStir-FrywithRiceNoodles,184

Sodium,noteabout,140Spinach

BraisedSpinachandPotatoeswithWestIndianSpices,198EggsFlorentineonEnglishMuffins,69LemonyChicken,Spinach,andOrzoSoup,115PizzawithButternutSquash,Spinach,andFontina,149RoastedSweetPotatoandPumpkinSeedSaladwithWarmBacon-Tomato

Vinaigrette,74SpinachGnudiwithQuickChunkyTomatoSauce,136–37

SquashBlackBean–TurkeyChiliwithButternutSquash,162–63PizzawithButternutSquash,Spinach,andFontina,149WildRice–StuffedAcornSquash,151

StrawberriesStrawberryCocoaShortcakeswithAmarettoWhippedCream,224

Strawberry-MangoSmoothie,225Strawberry-RicottaCrepes,219–20

SwisschardSwissChard,Eggplant,andMushroomLasagna,139–40SwissChardandWhiteBeanSoup,113

TTofu

CrabFriedRicewithTofu,211GrilledBrusselsSproutandTofuSkewerswithBalsamicGlaze,100–101

TomatoesBakedChickenParmesanwithHomemadeTomatoSauce,155–56BroiledAsparaguswithSun-DriedTomatoVinaigrette,189FettuccinewithLentilBolognese,142–43GrilledEggplant,Tomato,andFreshMozzarellaSandwiches,96RoastedTomatoSoupwithWhiteCheddarGrilledCheeseSandwiches,94–

95SpinachGnudiwithQuickChunkyTomatoSauce,136–37StuffedShellswithChunkyTomatoSauce,134SweetandTangyBakedBeansandTomatoes,190TunaandChickpeaSaladinTomatoCups,105

TunaIndividualTunaCasseroleswithPeasandTarragon,180TunaandChickpeaSaladinTomatoCups,105

Turkey.SeealsoChickenBlackBean–TurkeyChiliwithButternutSquash,162–63Turkey,Pear,andGrilledRadicchioBaguetteSandwiches,80Turkey-FetaMeatballswithRoastedRedPepperDippingSauce,125

VVegetables.Seealsospecificvegetables

BeefStewwithRootVegetables,166–67ChoppedVegetableSaladwithSardinesandToastedPitaCroutons,77combiningwithfruit,159healthbenefits,163

WWaffles

Blueberry-CornmealWaffleswithBlueberrySauce,60Walnuts

BakedAppleswithWalnuts,Cinnamon,andRaisins,221DarkChocolateWalnutBrownies,222SpicedWalnutswithOrangeZestandRosemary,231

YYogurt

Blueberry-OatmealCasserolewithBakedYogurtTopping,59CardamomYogurtCheesecakewithCaramelizedPlums,226–28raitasauces,noteabout,127SalmonCakeswithDillYogurt,123Turkey-FetaMeatballswithRoastedRedPepperDippingSauce,125Yogurt-MarinatedChickenSkewerswithCucumber-YogurtSauce,126–27

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