Copyright©2010byMarthaStewartLivingOmnimedia,Inc.

Allrightsreserved.PublishedintheUnitedStatesbyClarksonPotter/Publishers,animprintoftheCrownPublishingGroup,adivisionofRandomHouse,Inc.,NewYork.www.clarksonpotter.comwww.marthastewart.com

CLARKSONPOTTERisatrademarkandPOTTERwithcolophonisaregisteredtrademarkofRandomHouse,Inc.

SomephotographsandrecipesoriginallyappearedinMarthaStewartLivingOmnimediapublications.

LibraryofCongressCataloging-in-PublicationDataPowerFoods:150deliciousrecipeswiththe38healthiestingredients/theeditorsofWholeLivingmagazine.—1sted.Includesindex.1.Cookery(Naturalfoods)2.Nutrition.3.Functionalfoods.TX741.W4742011641.5636—dc222010003255

eISBN:978-0-307-78627-2

CoverdesignbyWilliamvanRodenCoverphotographbySangAn

Photographcredits

v3.1

Forallofusdesiringalong,goodlifeofwell-being.

acknowledgments

Thisbookrepresentsthededicationandhardworkofmanytalentedindividuals.ThankyoutoWholeLivingeditor-in-chiefAlexandraPostman,aswellasformerBody+Souleditor-in-chiefAlannaFincke,publisherandmanagingdirectorJanesseThawBruce,andeditorsDonnaCocoandHillaryGeronemus.TocontributingfoodeditorsSarahCareyandAnnaKovelandexecutiveeditorialdirectoroffoodLucindaScalaQuinn,whooversawthedevelopmentofthesedeliciousrecipesalongwithKristenEvans,SandraRoseGluck,EmmaFeigenbaum,CharlyneMattox,andCarolineWright.ToWholeLivingdesigndirectorMatthewAxe,alongwithformerBody+SouldesignteamAsyaPalatova,NancyM.Tassone,LaurenSanders,andLenaWatts.TotheSpecialProjectsGroupatMSLO,headedbyeditorinchiefEllenMorrisseyandartdirectorWilliamvanRoden.TodeputyeditorEvelynBattagliaandseniorassociateeditorChristineCyrClisset,whocollaboratedwiththemagazine’seditorstoframethecontentofthebookandshepherditthroughitsmanystages,andtomanagingeditorsLeighAnnBoutwellandSarahRutledgeGorman.TocontributingartdirectorMicheleOutland,whocreatedthebook’selegantdesign;toJemmeAldridge,JessiBlackham,andSunnyStafford,whohelpedwithdesigndetails;andtoCatherineGilbert,whoorganizedandcompiledthemanyphotographs.ToKathieMadonnaSwift,MS,RD,LDN,forherexpertiseinvettingthenutritionalinformationandtherecipes,andtocontributingwriterCherylRedmond.TophotographersJohnnyMillerandRomuloYanes,andtomanyothersforcontributingtheirfinework(acompletelistofphotographers).ThankyoutostyledirectorAyeshaPatelandstylistsTanyaGraff,AllisonLiebman,DawnSinkowski,SarahSmart,andMichelleWong.Asalways,thankyoutoMSLO’seditorialdirectorGaelToweyandcreativedirectorEricA.Pike.Otherswhoprovidedideasandsupportinclude:CarleneBauer,MonitaBuchwald,MaryCahill,DeniseClappi,RebeccaDalzell,AlisonVanekDevine,StephanieFletcher,KatieGoldberg,HeloiseGoodman,LisaLeonardLee,SariLehrer,NanetteMaxim,SaraParks,LaurenPiro,GeorgeD.Planding,ErikaPreuss,MeganRice,andLindseyStanberry.

Finally,wearegratefultoourlongtimepartnersatClarksonPotter/Publishers,includingRicaAllannic,AmyBoorstein,AngelinBorsics,DorisCooper,DerekGullino,MayaMavjee,MarkMcCauslin,DonnaPassannante,MarysarahQuinn,LaurenShakely,JaneTreuhaft,andKateTyler.

FOREWORDINTRODUCTIONCOMMONTERMS

powerfoodsVEGETABLES

ArtichokesAsparagusAvocadosBeetsBellPeppersBroccoliBrusselsSproutsCarrotsKaleMushroomsSpinachSweetPotatoesSwissChardTomatoesWinterSquash

FRUITSApricotsBerriesCitrusKiwifruitsPapayasPears

GRAINSANDLEGUMESBrownRiceOatsQuinoaDriedBeansGreenPeasSoybeans(Edamame)

NUTSANDSEEDSAlmondsPecansPistachiosWalnutsFlaxseedPumpkinSeeds

EGGS,YOGURT,ANDFISHEggsYogurtSablefishRainbowTroutWildAlaskanSalmon

recipesBREAKFAST

PowerProteinSmoothiePapaya-GingerSmoothieAvocado-PearSmoothieCherry-BerryTeaSmoothieGranolaQuinoaCrunchwithSeasonalFruitandYogurtFreshMuesliwithAppleandAlmondsToastwithGoatCheeseandRaspberriesPapaya-BerryYogurtParfaitsBananaBreadwithWalnutsandFlaxseedOatBran–ApplesauceMiniMuffinsEgg,Kale,andRicottaonToastFrittataRancherawithBlackBeansMushroomandScallionFrittataPecanPancakeswithMixedBerryCompoteSteamedSalmonwithAvocadoHard-CookedEggWhiteswithAvocado

STARTERSANDSNACKSSweetPotatoHummusSteamedArtichokeswithTwoDippingSaucesArtichoke-SpinachDipRoastedRedPepperandWalnutDipSoy-WasabiSpreadBlackBeanSalsawithBakedChipsClassicGuacamoleCrispTofuwithVegetablesandSesame-GingerDippingSauceYellowSplitPeaDipTaramasalataQuinoa,Apricot,andNutClustersBeetChipsRoastedRedPepperswithAnchoviesChickpeaNibblesandCrunchySplitPeaBitesSpicedNutsandSeeds

SANDWICHESANDWRAPSOpen-FacedTomatoSandwicheswithHerbsandCreamyTofuSpreadGreek-YogurtandVegetableSandwichesEggSaladSandwichesSalmonSaladandCurriedEggOnMultigrainBreadGrilledMushroomBurgerswithWhite-BeanSpreadKiwifruitSummerRollsPitaSandwicheswithSpinach-ChickpeaSpreadQuinoa-and-TurkeyPattiesinPitawithTahiniSauceShiitakeNoriRolls

SOUPSANDSTEWSCarrotSoupAutumnGreensSoup

ChilledAsparagusSoupwithSpinachandAvocadoGoldenPepperSoupSweetRedPepperandBeetSoupHeartySpinachandChickpeaSoupSpicySweetPotatoSoupLentil,Carrot,andLemonSoupwithFreshDillChilledTomato-DillSoupMushroomSoupwithPoachedEggsandParmesanCheeseMisoSoupwithTofu,Spinach,andCarrotsPolentaandSpinachSoupSobaNoodleSoupwithShiitakesandSpinachChiliwithChickenandBeansSablefishinTomato-SaffronStew

SALADSShreddedBrusselsSproutsSaladQuinoaandCornSaladwithToastedPumpkinSeedsOrangeswithOlivesandParsleyPapaya,Endive,andCrabmeatSaladFattoushCannellini-BeanNiçoiseSaladGreenBean,Corn,andTomatoSaladEndive,Avocado,andRedGrapefruitSaladSautéedSpinachwithPecansandGoatCheeseLemonyLentilSaladAsparaguswithShiitakes,Shallots,andPeasMarinatedBeetSaladArugulawithMaple-RoastedPumpkinChickenandMangoSaladRoastedAsparagusSaladwithPoachedEggsCrispMackerelSaladwithGrainyMustardVinaigretteAsianChickenSaladwithBokChoyParsley-LeafSaladwithPineNuts,Olives,andOrangeDressingWiltedKalewithCranberryBeansandDelicataSquash

MAINDISHESPoachedSalmonwithAsparagus,Herbs,andBabyGreensRoastedSalmonandParsnipswithGingerCurry-RubbedSalmonwithNapaSlawCitrus-RoastedSalmonwithSpringPeaSauceMisoSalmonwithCilantroSauceHoisin-GlazedSablefishwithBokChoySablefishEnPapillotewithShiitakeMushroomsandOrangeGrilledTroutwithOreganoPanfriedTroutwithAlmondsandParsleyHalibutinGreen-TeaBrothwithQuinoaGrilledFishTacosShrimpwithKiwifruit-LimeRelishPaprikaShrimpwithWalnutsBrownRicewithTofu,DriedMushrooms,andBabySpinachVegetable-RiceBowlwithMisoDressing

Whole-WheatPizzawithArtichokesandPecorinoStuffedSwissChardRollsStuffedPoblanosinChipotleSauceWhole-WheatSpaghettiwithHerb-AlmondPestoandBroccoliSobaNoodle,Tofu,andVegetableStir-FryWhole-WheatPastawithLentils,Spinach,andLeeksSpinachPastawithCorn,Edamame,andGreenBeansButternutSquashCurryQuickTomatoSauceSpringBarleyRisottoSwissChard,Mushroom,andQuinoaSaladWalnut-CrustedChickenBreastsChickenBreastswithFennel,Carrots,andCouscousChickenwithPumpkin-SeedMoleLemonChickenwithAvocado-CornSalsaTurkeyCutletswithTomatoesandCapersGrilledPorkTenderloinandApricotswithHoneyGlazePorkTenderloinwithSautéedBeetGreensandRoastedBeetsSteakwithSpicyPapaya-CarrotSalsaGrass-FedBeefStir-FrywithBroccoli

SIDEDISHESLentilswithGinger,GoldenBeets,andHerbsRoastedBrusselsSproutswithPearandShallotsGlazedCarrotswithGingerKohlrabiandTurnipSlawSteamedRutabagaandPotatoSaladCarrotLatkesEdamameandButternutSquashSuccotashSteamedBroccoliwithMiso-SesameDressingSesameSpinachBakedPlumTomatoeswithHerbedRiceStuffingRoastedFallVegetablesSavoryStuffedSweetPotatoesSweetPotatoWedgeswithSesame-SoyDippingSauceWildandBrownRiceSaladCauliflowerandBarleySaladwithToastedAlmondsQuinoaandToasted-AmaranthSlawWhole-WheatPastaSaladWheatBerrieswithMixedVegetablesKaleSlawwithPeanutDressingFarroandMushroomDressingSwissChardwithOlives

DESSERTSOrange-WalnutOliveOilCakewithSweetYogurtWarmStone-FruitSaladPoachedTropicalFruitwithSorbetRoastedPapayawithBrownSugarSlicedOrangeswithCandiedHazelnutsLemonCreamwithBlackberries

Four-BerrySaladIndividualSweetPotatoandAppleSoufflésBerryGruntDoubleDarkChocolateandGingerBiscottiChocolate-DippedPearsVanilla-BeanBakedApplesStrawberrieswithYogurtandPistachiosBerryCrushOven-DriedFruitwithChocolateandToastedAlmonds

thebasicsPANTRYPRIMERSGLOSSARYOFTERMSEATINGFORYOURHEALTHNUTRITIONALINDEXPHOTOCREDITSINDEX

IamespeciallyhappythatwearepublishingPowerFoodsatthispointintime.Inthemorethan30yearssincewebeganwritingaboutfoodandcreatingdelicious,interesting,andinspiredrecipesforthehomecook,ourfocushasoftenbeenontheunderlyinggoodnessofthefood.Wehavealwaysshoppedfor“clean,”well-grown,carefullyproducedingredients,andhavealwayssuggestedthatourreadersbuyorganic,shopatfoodcooperativesandfarmers’markets,growasmuchforthetableathomeaspossible,andcooksimple,nutritiousmealsforlovedones,asoftenastimeallows.Today,Ithinkweallknowthatacleanandthoughtfuldietisessentialtooverallgoodhealthandwell-being.Ithinkweallknowthatdailyuseofartificialadditives,chemicals,mass-producedingredients,andfactory-farmedmeats,poultry,eggs,anddairycanleadtodietaryimbalances,illness,andundesirablecomplications.Whatwealldesireforourselvesandourfamiliesisagood,long,healthylife,andwhatthisbookdoesinaverylargeandhelpfulwayisclarifywhatweshouldbeeating,why,andhow.Healthyeatingdoesn’thavetobeachallenge.Itshouldbeeasyanditshouldbepleasurable.Ourdishescenteraroundseasonalproduce,leanproteins,andwholegrains.Therecipesareclearandeasy;theBasicsportionofthebooklistswhatweneedinourpantry,refrigerator,andfreezer;andtheingredients’nutritionalinformationisclearandunderstandable.Beforeyoubegintoreadthroughthenutritionalinformationandtherecipes,paycloseattentiontotheGoldenRules.Committhemtomemory,thenasareminder,printacopyfromwholeliving.com/golden-rulesandstickittoyourrefrigeratororyourofficebulletinboardorinsomeotherprominentplace.MakecopiesoftheGoldenRulesforyourfamilyandyourfriends.Thesearecommonsenseguidelinesforcookingandeating;theyareeasytoincorporateintoanyroutine.Andtheywillkeepyouhealthierandhappierinthelongrun.

Thefoodsweeathaveanenormousimpactonourhealth,ourwell-being,andevenourmood.Inthatsense,foodhasincrediblepower:thepowertoincreaseandsustainenergy;thepowertoheal.But“healthfood”hasgottenabadrap.Peopletendtothinkofitasblandandboring—goodforyou,butnotgood-tasting.InPowerFoods,we’llshowyouhow“delicious”and“nutritious”canactuallygotogether,andthathealthyeatingdoesn’thavetobechallenging.Simplycenteringyourdietaroundseasonalproduce,leanproteins,andwholegrains—thefoodsourancestorsconsumedforgenerations—willboostyourvitality,changeyourbody,andimproveyourwell-being.Healthyeatingwillbecomelessaboutrulesandrestrictions,andmoreaboutlearningtoapproachcookinginanewway,sothatyoufeelnourishedandrecharged.Thoughallwhole,seasonalfoodsaregoodforyou,somearenaturallybetterthanothers.The38foodsandfoodgroupscoveredinthisbookrepresentaselectionofthemostpotent.Narrowingthelistwasnoeasytask.Ultimately,wesettledonthese38becausetheycontainoutstandingamountsofvitamins,minerals,phytonutrients,essentialfattyacids,fiber,andmore—withaproventrackrecordoffightingdiseaseandpromotinggoodhealth.Thesefoodsarealsoeasytocookwithandarewidelyavailableatmostgrocerystores,whichmeansyoucanintegratethemintoyourdietdaily.Whetheryou’vebeencookingthiswayforyearsorarejuststartingtoincorporatemorewholefoodsintoyourdiet,you’llfindinspirationandessentialinformationinthisbook.First,weprofilethe38foodsandfoodgroups,withtipsforselecting,storing,preparing,andcookingthem,followedby150power-packedrecipesorganizedbybreakfasts,startersandsnacks,sandwichesandwraps,soupsandstews,salads,maindishes,sidedishes,anddesserts.Thenyou’llfindallyouneedtoknowtostockahealthypantry,includinginformationonhealthfuloils,alliums(suchasonionsandgarlic),herbs,spices,andalternativesweeteners.Aglossaryexplainsvitamins,minerals,andothernutritionaltermsyou’llencounter,followedbytheEatingforYourHealthsection,whichoutlinesthebestdietarychoicesforanumberofhealthissues,fromheartdiseasetoasthma.Finally,anutritionalindexbreaksdownthekeyvitaminsandmineralsfoundineachpowerfood,soyoucanputtogetherdailymenusthathelpyoufeelenergizedandwhole.Togetthegreatestbenefitfromyourfood,wesuggestbuyingorganicwheneverpossible.Thisgoesbeyondavoidingingestionofchemicalpesticidesand

hormones;organicfoodconsidersthehealthoftheenvironment,whichaffectsourcollectivewell-being.Organicscanbeexpensive,soifyouneedtowatchyourgrocerydollars,startwiththefoodsthataremostheavilysprayed(see“WhentoInsistonOrganic,”)orthatyoueatmostoften.Don’tforget:Partofthepoweroffoodcomesfromthepleasureitgivesus.Thedishesinthisbookhavebeencraftedtomaximizetheingredients’flavorswhilepreservingtheirgoodness.Wehopethisbookturnsyouontoadeliciousdietthatwillhelpyoulivealong,healthylife.AlexandraPostmanEditorinChief,WholeLiving

thegoldenrules

1Chooseawidevarietyofnatural,unprocessedfoods.Athoughtfullypreparedwholefoodsdietwillleaveyoufeelingenriched,notdeprived.

2Buyorganic—especiallyfortheproducemostheavilytreatedwithpesticides(seebelow)aswellasdairyproductsandmeat.

3Shoplocallyandeatseasonally.Checkfarmers’marketsforproduceatitspeak,whichwillbemoreflavorfulandhealthful.

4Thinkoffruitsandvegetablesintermsoftherainbow;ifyoueatarangeofcolors,you’reassuredofgettingalltheessentialnutrients.

5Limitsaltintake;saltcanincreaseyourriskofhypertensionandheartdisease.Seasonwithfreshherbs,spices,orlemonorlimejuiceinstead.

6Buygrains,nuts,andseedsinbulk,fromastorewitharapidturnover,andreplenishoften.

7Choosecookingoilsthatcontain“good”monounsaturatedandpolyunsaturatedfats,suchasoliveoilorneutral-flavoredcanolaorsaffloweroil.

8Forcooking,useorganic,low-sodiumbrothincartons,ormakechickenandvegetablebrothfromscratchandfreezesmallbatches.

9

Planaheadandshopwisely.Ifasaladcallsforhalfapackageoftofu,usetherestinastir-fry.

10Fillhalfyourplatewithvegetables,onequarterwithwholegrains,andonequarterwithleanprotein.

whentoinsistonorganicTheEnvironmentalWorkingGroup(ewg.org),anonprofitthataimstoprotectpublichealthandtheenvironment,determinedyoucanreducetheamountofpesticidesyouingestby90percentifyoubuyorganicforthese12fruitsandvegetables:apples,celery,cherries,importedgrapes,lettuce,nectarines,peaches,pears,potatoes,spinach,strawberries,andsweetbellpeppers.Becausemilkfatcanharbortracesofhormones(includingrBGH)giventocows,it’salsocrucialtochooseorganicdairyproducts.

Throughoutthisbookyou’llfindmanynutritionalandhealthterms.Mostnutrientsareincludedintheglossary,butthesefrequentlyrepeatedtermsarealsodefinedhere,foreasyreference.

AMINOACIDSAminoacidsarechemicalcompoundsfoundinplantandanimalproteins.Thereare20differenttypesofaminoacids.Abouthalfofthesethebodysynthesizes(orcreates);theyarecallednonessentialaminoacids.Therest—calledessentialaminoacids—mustbeacquiredthroughdiet.Thebodyusesbothnonessentialandessentialaminoacidstomakenewproteinsinthebody.Proteinsareanintegralelementinrepairandgrowthofbodytissue,immuneprotection,andthetransmissionofnerveimpulses.

ANTIOXIDANTSAntioxidantshelpprotectthebodyagainstfreeradicals,whichareunstablemoleculesthatcandamagecellsandcausecancer.Manyantioxidantsarefoundinfoodwhileothersaresynthesizedinthebody.Someantioxidantscomeintheformofvitamins,suchasvitaminsA,C,andE,whileothersarephytonutrients,suchaslycopene,beta-carotene,lutein,andselenium.Wholefoods,suchasfruits,vegetables,nuts,andgrains,areamongthebestsourcesofantioxidants.

CARBOHYDRATESAlongwithproteinandfats,carbohydratesareoneofthemaindietarycomponentsthebodyneedsinordertofunction.Carbohydratescomeprimarilyintheformofsugars,starches,andfiber(thelattercan’tbedigested).Oncecarbohydratesareconsumed,thedigestivesystemconvertsthesugarsandstarchesintosugarmolecules,whichenterthebloodstreamandprovideenergyforcellsandtissue.Whole,minimallyprocessedfoods,suchasvegetables,fruits,wholegrains,andlow-fatdairy,arethebestkindsofcarbohydrates;thefiberinthesefoodshelpsslowsugarabsorption,resultinginaneven,sustainedlevelofenergy.Heavilyprocessedfoods—includingsugarycereals,whiteflour,andpotatochips—containlittlefiberandtheirstarchesandsugarsrapidlyturnintoglucoseinthebody,spikingbloodsugar,whichcancauseenergylevelstoquicklyplummet.Excessglucose—whatthebodydoesn’tneedforimmediateenergy,orforfuturereservesintheformofglycogen(storedintheliverandmuscles)—turnstofat.

CAROTENOIDSThesefat-solubleplantpigments,rangingincolorfromyellowtoorangetored,typicallyfunctionasantioxidants;thebodycanevenconvertafewintovitaminA.Thebest-knowncarotenoidiscarotene,fromwhichthegroupgetsitsname.

CHOLESTEROLAwaxyfatcompound,cholesterolisimportantformakingsomehormonesandformingcellmembranes.Cholesterolisfoundbothinanimalfoodsandinthebody,whichthelivermanufacturesfromfattyfoods.Cholesterolistransportedthroughthebodybymoleculescalledlipoproteins:low-densitylipoprotein(LDL)isknownas“bad”cholesterolbecauseitbuildsuponarterialwallsandcanleadtoatherosclerosis;high-densitylipoprotein(HDL)isconsidered“good”cholesterolbecauseithelpsmoveexcesscholesterolfromthearteriestotheliverfordisposalandmayprotectagainstheartdisease.

FATSAlongwithcarbohydratesandprotein,fatsareoneofthebody’smostbasicnutrients.Justasaminoacidsmakeupproteinmolecules,sodofattyacidscomprisefatmolecules.Fatscomeintwoforms:saturatedandunsaturated.SATURATEDFATSSaturatedfatsareprimarilyfoundinanimalproducts.Inthediet,saturatedfatstendtoincreasethebody’sproductionofLDL(“bad”)cholesterolandreducetheproductionofHDL(“good”)cholesterol.Theyhaveahighermeltingpointthansimilarunsaturatedfats,andfoodscontainingsaturatedfats(likebutter)areoftensolidatroomtemperature.UNSATURATEDFATSUnsaturatedfatsaremostlyfoundinplantproducts,andtheytendtolowerthebody’sproductionofLDL(“bad”)cholesterol.Therearetwomaintypesofunsaturatedfats:MONOUNSATURATEDFATSFoundinoliveoilandnuts,monounsaturatedfatstendtoincreasethebody’sproductionofHDL(“good”)cholesterolandreducetheproductionofLDL(“bad”)cholesterol.POLYUNSATURATEDFATSPolyunsaturatedfatstendtoreducethebody’sproductionofcholesterol—bothHDL(“good”)cholesterolandLDL(“bad”)cholesterol.Bothomega-3andomega-6arepolyunsaturatedfatswithmyriadhealthbenefits.Omega-3fattyacidsarefoundinwalnuts,flaxseed,andmanytypesofcold-waterfish;theyarecrucialtobrainandhearthealth,andmayreduceinflammationandlowerriskofsomechronicdiseases.Omega-6fattyacids,whicharealsoimportanttobraindevelopment,areplentifulinmanytypesofvegetableoil,suchascorn,soybean,andsafflower.Unfortunately,manyAmericansgettoomanyomega-6fattyacidsintheirdiets,whichmaypromoteinflammation.

FIBER(SOLUBLEANDINSOLUBLE)Theindigestibleportionofplantfoods,fiberpassesthroughthebodywithoutbeingabsorbed.Therearetwomaintypes:insolublefiber,whichdoesnotdissolveinwaterandhelpspreventconstipation;andsolublefiber,whichformsagelinwater,lowerscholesterol,andslowsthebody’sabsorptionofsugar.Fruits,vegetables,wholegrains,andlegumescontainbothtypes.Adequateconsumptionoffiberisassociatedwithalowerriskofheartdiseaseandtype2diabetes.

FLAVONOIDSAlargegroupofplant-producedcompounds(primarilypigmentsintheyellowandbluetoredrange),flavonoidsmaypromoteantioxidantproductionandotherbeneficialresponsesinthebody.

MINERALSWhereasvitaminsareorganic(containingcarbon)andareproducedbyplantsandanimals,mineralsarederivedfrominorganicsubstancesfoundintheearthandwater.Plantsabsorbtheseminerals,andtheplantsare,inturn,eatenbyanimals.Thebodyneedsmineralseachdayforpropercellgrowthandoverallhealth.Itrequiressomeminerals,suchascalcium,inlargequantities.Traceminerals,suchaschromium,iron,selenium,andzinc,areneededonlyinsmallquantitieseachday.

PHYTONUTRIENTSPhytonutrients,alsocalledphytochemicals,includeawiderangeofplantcompounds(phytomeans“plant”)thatpromotehealth.Somegroupsofphytonutrientscurrentlyunderresearchincludecarotenoids,phytosterols,andlimonoids.

PROTEINAlongwithfatsandcarbohydrates,proteinisamaincomponentforfuelingthebody.Proteincompoundsaremadeupofchainsofaminoacids.“Complete”dietaryproteins,suchasquinoa,meat,andcheese,containalltheessentialaminoacids,while“incomplete”proteins,suchasgrains,legumes,vegetables,andfruits,containonlysomeofthem.Thebodybreaksdownthefood’sproteinintoitsaminoacidsandusesthemasthebuildingmaterialsforallitscells,aswellasforenergy.

VITAMINSOrganiccompoundsmadebyplantsoranimals,vitaminsareessentialfornormalgrowthandtheypromoteahealthymetabolism.Therearetwovarietiesofvitamins:fatsolubleandwatersoluble.Fat-solublevitamins,includingA,D,E,andK,areabsorbedinfatandcanbestoredinthebody’sfattytissue—forthisreason,thebodydoesn’tneedadailysupply.Water-solublevitamins,suchasCandtheB-complexvitamins,can’tbestored:Anyexcessiscarriedoutofthebody,soafreshsupplyisneededeveryday.

VegetablesFruitsGrainsandLegumesNutsandSeedsEggs,Yogurt,andFish

Tracethewordvegetabletoitsrootsandyouget“vigorous,”“active,”“strong,”and“lively.”Soit’sashamethat,alltoooften,vegetablesendupovercookedandrelegatedtothesideofthemaincourse,eatenonlybecausethey’re“goodforyou.”Vegetablesdeservemorerespect—andabiggerpieceoftherealestateonyourplate.Forthesmallamountofcaloriestheycontain,theydeliverthemostnutrientsofany

classoffood.Considerthis:Ifyoueatatleastfiveservingsofvegetablesperday(insteadoffewerthanthree,asmostofusdo),youcutyourriskofdevelopingheartdiseaseby20percent.Likefruits,vegetablesareexcellentlow-caloriesourcesofvitamins,minerals,andfiber.Buttheyalsocontainnutrientsyoudon’tfindinfruits:sulforaphaneinbroccoliandothercruciferousvegetables,forexample,andvitaminKinspinachandkale.Movingvegetablesfromthesidelinestothecenterofyourdietwillnotonlyaddvarietytoyourmealsbutcouldalsohelpyouliveahealthier,happierlife.

ARTICHOKESASPARAGUSAVOCADOSBEETSBELLPEPPERSBROCCOLIBRUSSELSSPROUTSCARROTSKALEMUSHROOMSSPINACHSWEETPOTATOESSWISSCHARDTOMATOESWINTERSQUASH

Leftalone,anunpickedartichokewillblossomintoastrikingpurpleflower.Butitsrealbeautyliesinwhatitcandoforyou.Thiselegantmemberoftheasterfamilyisoneofthebestdetoxifiersaround.

HEALTHBENEFITSCountingbothleavesandheart,onemediumartichokehasjust60calories,morethan6gramsoffiber,and4gramsofprotein.Themoresignificantappealofartichokes,though,istheirabilitytopromoteliverhealthandsoothedigestiveailments(suchasnausea,pain,andbloating)owingtothepowerfulantioxidantsilymarin,whichboostsliverfunctionbystimulatingcellregenerationandscavengingforfreeradicals.Artichokesalsocontaincynarin—acaffeoylquinicacidfoundprimarilyintheleaves—whichpromotestheliver’sbileproduction,inturnhelpingbreakdownfattyfoods.Accordingtosomestudies,cynarinalsohelpslowercholesterol.Additionally,artichokesareagoodsourceofmagnesium,potassium,andfolate—nutrientsthathelpimprovemusclefunctionandhearthealth.Thisversatilevegetablecanevenstimulatesweetreceptors,helpingtosatiateyoursweettooth.Inthe1930s,ascientistfoundthatafterconsumingartichokestwothirdsofhisdinnergueststhoughtthatevenaglassofwatertastedsweet(aresearcheratYaleUniversitylaterconfirmedthisphenomenon).

HOWTOBUYLookforfirm,heavy,medium-sizeartichokes.Totestforfreshness,squeezetheartichokeandlistenforasqueakysound.

HOWTOSTORERefrigeratedinaplasticbag,artichokeswillkeepforuptofivedays.

PREPARATIONTIPTokeepcutartichokesfromdiscoloring,placetheminwaterwiththejuiceofonelemonuntilyou’rereadytousethem.Steamingisaclassicandhealthywaytoprepareartichokes;seesteamedartichokesrecipe.

DIDYOUKNOW?DuringtheRenaissance,physiciansconsideredartichokesanaphrodisiacandprescribedthemtomenwhosoughttoincreasetheirprowess.Today,weprizetheartichokeasmuchforitsflavorasforitsintrinsicbenefits.Butitssexappealremains:In1949,MarilynMonroewascrownedthefirstCaliforniaArtichokeQueen.

recipesSteamedArtichokeswithTwoDippingSaucesArtichoke-SpinachDipWhole-WheatPizzawithArtichokesandPecorino

Oneofthefirstvegetablestoemergeinspring,asparagushelpsfightarangeofdiseasesandmayevenboostthelibido.

HEALTHBENEFITSThismemberofthelilyfamilycontainsthemostfolateofanyvegetable.Folatehelpsridthebodyoftheaminoacidhomocysteine,associatedwithcardiovasculardisease.Italsomayaidintheproductionofhistamine,whichisnecessaryforachievingorgasm—makingasparagus’slegendaryaphrodisiacpowersnotquitesofar-fetched.Additionally,thestalkisfullofvision-promotingvitaminA,kidney-supportingpotassium,andselenium.AsparagusisalsoanexcellentsourceofvitaminsCandK.Ifyou’relookingforanaturalanti-ager,don’tskimponthesespears.Asparagusoffershighlevelsofglutathione,whichminimizesskindamagefromsunexposure,protectsandrepairsDNA,andpromoteshealthycellreplication.

HOWTOBUYChoosefirmstalkswithtightlyclosedheads.Thebaseshouldlookwellhydrated,notdry.Thin-stalkedasparagustendtobemoretenderbecausetheyareyounger.

HOWTOSTORERefrigerated,asparagusshouldlastseveraldays;eithertightlywrapthestalksinplasticwraporstandthemuprightinasmallamountofwater,coveringthemwithaplasticbag.

PREPARATIONTIPInsteadofcuttingoffthefibrousbase,holdastalklooselyandsnapoffthebottom.Thestalkwillnaturallybreakwhereitstartstogettough.Toenjoythevegetableraw,shaveitlengthwisewithavegetablepeelerorthinlysliceitonanangle,thentossintoasalad.Mostofasparagus’snutrientsareleftintact,evenafteritiscooked.Toenjoythevegetablecooked,coverandsteamitinabasketorcolanderoversimmeringwateruntilbrightgreenandcrisp-tender,about5minutes.

DIDYOUKNOW?Mildwhiteasparaguslacksgreencolorbecause,oncetheplantemergesfromthesoilinspringtime,itsshootsareintentionallyshieldedfromlighttostaveoffphotosynthesis(whichwouldturnthemgreen).Nutritionallyspeaking,thewhitevarietypalesincomparisontoitscounterpart.

recipesChilledAsparagusSoupwithSpinachandAvocadoAsparaguswithShiitakes,Shallots,andPeasRoastedAsparagusSaladwithPoachedEggsPoachedSalmonwithAsparagus,Herbs,andBabyGreensSpringBarleyRisotto

Richandfilling,avocadosarehighinfat—thegoodkind—andrelativelycalorie-dense(halfanavocadocontainsabout140calories).ThetwomostcommonvarietiesofavocadossoldintheUnitedStatesareHass,withnubby,verydarkgreenskin,andFuerte,distinguishedbyitslightergreen,smootherskin.

HEALTHBENEFITSMonounsaturatedfats,thekeytotheavocado’spower-foodstatus,maylowerlevelsofLDL(“bad”)cholesterolandincreaselevelsofHDL(“good”)cholesterol.Avocadosarealsounexpectedlyhighinfiber,providingabout13gramseach,andtheyoffermorepotassiumpergramthanbananas.Bonus:Theboroninavocadosmayhelpthebodyabsorbcalcium.

HOWTOBUYChooseavocadosthatfeelheavyfortheirsize,andhaveblemish-freeskin.Ifyouneedaripeavocadorightaway,findonethatyieldstogentlepressure.

HOWTOSTOREKeepunripeavocadosatroomtemperature(theyripenbestbetween60and75degrees).Tohastenripening,storeinabrownpaperbagwithabanana,whichreleasesethyleneandspeedsuptheprocess.Don’trefrigerateanunripeavocadooritwillneverripen;onceripe,youcanstoreitintherefrigeratorforafewdaystokeepitfromgettingtoosoft.

PREPARATIONTIPBecauseavocadofleshdiscolorsquicklyonceremovedfromtheskin,don’tcutanavocadountilyouplantouseit.Addlemonorlimejuicetocutavocadopieces(andtodishessuchasguacamole)tokeepthemfromturningbrown.

recipesAvocado-PearSmoothieSteamedSalmonwithAvocadoHard-CookedEggWhiteswithAvocadoClassicGuacamoleGreekYogurtandVegetableSandwichesChilledAsparagusSoupwithSpinachandAvocadoQuinoaandCornSaladwithToastedPumpkinSeedsEndive,Avocado,andRedGrapefruitSaladChickenandMangoSaladLemonChickenwithAvocado-CornSalsa

Beneaththedull,gnarledexteriorofthesehumblerootvegetablesliesweet,tenderjewelswithabutteryflavorandawealthofnutrients.Cookingthesavorygreensmakesthisrobustvegetablenutritiousfromtoptobottom.

HEALTHBENEFITSRenownedfortheirearthysweetness,beetshavethehighestsugarcontentofanyvegetable.Nevertheless,theyarelowincalories,highinfiber,andrichiniron—plusthey’refullofcancer-fightingbeta-caroteneandfolicacid,whichcanhelppreventbirthdefects.(Freshbeetsaremorenutritious,andhavelesssugarandsodiumthancanned.)Theleafygreens,whichcanstandinfortheirbotanicalcousinSwisschard,areevenmorenutritiousthantheroots,withdoublethepotassium,folicacid,calcium,andiron.

HOWTOBUYAtfarmers’marketsandgourmetgrocersyou’lllikelyfindgolden,white,andstripedbeets—calledChioggia,orCandyCane—alongsidetheredones.Lookforbunchesoffirmbeetswithfresh-lookinggreens.(Wiltedbeetgreensdon’tnecessarilysignalbadbeets,butbetter-lookinggreensmeanmorevegetableforyourmoney.)Unlessyou’replanningtochoporgratethebeets,chooseauniform-sizedbunchsothey’llcookinthesameamountoftime.(Smalltomediumbeetsaregenerallymoretender.)

HOWTOSTORELeavinganinchofstemattachedtotheroot,cutawaythegreensandrefrigeratethebeetsandgreensinseparateplasticbags.Beetswilllastatleastamonth,butyoushouldusethegreenswithinthreetofourdays.

PREPARATIONTIPPreparingbeetscanbeamessybusiness.Roastingorsteamingthemwiththeirskinsonkeepsthecolorfromleachingout;theskinsslipoffeasilyoncecooked.Toroast,trimbothends.Drizzlewitholiveoilandwrapinparchment-linedfoil.Roastat450°Funtiltender,1to1½hoursdependingonsize.Letcoolslightly,thenruboffskinswithpapertowels.PreparebeetgreensasyouwouldSwisschard,sautéingthechoppedstemsandleavesinoilwithmincedgarlic.

recipesBeetChipsMarinatedBeetSaladPorkTenderloinwithSautéedBeetGreensandRoastedBeetsLentilswithGinger,GoldenBeets,andHerbs

ForakickofantioxidantsandvitaminC,bellpeppersdeliver.Whiletheycomeinarainbowofcolorsandofferdistinctivesweetnessandcrunch,it’sthered,yellow,andorangepeppersthattriumphnutritionally.

HEALTHBENEFITSBellpeppersowetheirgoodlooksandhealtheffectstocarotenoids,pigmentsthathelpboostimmunityandfightcancerandheartdisease.They’revaluableforgoodvision,aswell:Orangepeppersareatopsourceofluteinandzeaxanthin,whichmayguardagainstcataractsandmaculardegeneration.Infact,orangepepperscontainmorezeaxanthinthananyfruitorothervegetable(withcornadistantsecond).Redpepperssupplyabundantamountsofbeta-carotene,whichyourbodyconvertstovitaminA,anutrientcrucialfornightvision.Justonesmallred,yellow,ororangepeppergivesyouuptothreetimesyourdailyrequirementofvitaminC.PeppersalsoprovidevitaminB6,anotherimmune-supportingnutrient.

HOWTOBUYLookforfirmpepperswithtautskinfreeofwrinklesorcracks.Pepperswiththickwallsarejuicier,andfeelheavyfortheirsize.Conventionallygrownpeppersrankhighonthelistofpesticide-ladenvegetables,sobuyorganicwheneveryoucan.

HOWTOSTORERefrigeratepeppersinapaperbaginthevegetabledrawerforuptofivedays.

PREPARATIONTIPRoastedpeppersinyourfridgearelikemoneyinthebank;theyholdpromiseforendlesspossibilitiesandculinaryupgrades.Usetheminsalads,dips,andpasta.Toroast,placepeppersdirectlyoveragasflameandcook,turningwithtongs,untilcharredallover.Don’trinsetoremovethecharredskin,oryou’llwashawaymuchoftheflavor.Instead,transfertoabowlandcoverwithplasticwrapuntilcoolenoughtohandle,thenrubofftheskinswithapapertowel.

DIDYOUKNOW?Allred,yellow,andorangepeppersstartoutgreen.Thecolor(andalsothetaste)changesdependingonhowlongthey’reallowedtoripenonthevine.It’sthisextratimeinthesunthatmakesthesebrightlyhuedpeppersmoreexpensivethantheirgreencounterparts.

recipesRoastedRedPepperandWalnutDipRoastedRedPepperswithAnchoviesGoldenPepperSoupSweetRedPepperandBeetSoupChiliwithChickenandBeansSobaNoodle,Tofu,andVegetableStir-Fry

Ifbroccoliweresoldinthedrugstore,you’dprobablyneedaprescription:It’sthathealth-changing.Packedwithantioxidants,thisvegetableprotectstheheart,helpspreventstrokes,andmayevenfightcancerandeasearthritispain.

HEALTHBENEFITSAmemberofthecabbagefamily,broccoliisthemostnutritiousofallitscruciferouscousins,whichincludebrusselssprouts,cauliflower,kale,collards,andbokchoy.Allthesevegetablescontainnitrogencompoundscalledindoles,whichareeffectiveinhelpingtopreventcanceroustumorsofthestomach,prostate,andbreast.Broccoli,however,goesevenfurther:Itcontainsespeciallyhighamountsofenzymesandnutrients,suchascarotenoids,thatsweepupcancer-promotingfreeradicals.Beyondthat,broccoli’sothernutrientsmakeitaproduce-aislepanacea.Besidesbeingcalcium-richandhighinfiber,broccoliisalsoasourceofvitaminC,folate,riboflavin,potassium,andiron,makingitapreventivepowerhouse.Ongoingstudiessuggestthatbroccolimayhelpfightcataracts,diabetes,rheumatoidarthritis,osteoporosis,ulcers,highbloodpressure,stroke,andheartdisease.

HOWTOBUYChooseyoung,freshlypickedbroccoliwithtightlyclosedanduniformlygreenflorets,andstalksthatsnapcrisply.Overlymaturebroccoliwillbetoughandwoody,andwillemitasulfurouscabbageodorwhencooked.Yellowingfloretsmeanthatthebroccoliispastitsprime.

HOWTOSTORERefrigerateinaperforatedplasticbaginthevegetabledrawerforuptofivedays.

PREPARATIONTIPSteamingisthehealthiestwaytopreparebroccoli:Cookinabasketorcolander,covered,oversimmeringwateruntilcrisp-tender,about5minutes.Boiling,microwaving,orstir-fryingwillleachawayalargerpercentageofthenutrients.Andgoaheadandeattheleavesandstalks:Mostpeoplediscardthem,buttheycontainawealthofnutrients.Justbesuretopeelthestalksbeforecooking.

DIDYOUKNOW?BroccolitakesitsnamefromtheLatinwordbrachium,or“branch.”Thefloweringstalkhasmanyhealthfulrelatives,includingbroccoflower,acrossbetweenbroccoliandcauliflower,withamilderflavorthaneitherone;broccolini(alsocalledbabybroccoli),acrossbetweenChinesekaleandbroccoli;andbroccolirabe(alsocalledbroccoliraaborrapini),whichismorecloselyrelatedtoturnipsthantobroccoli.

recipesWhole-WheatSpaghettiwithHerb-AlmondPestoandBroccoliSobaNoodle,Tofu,andVegetableStir-FryGrass-FedBeefStir-FrywithBroccoliSteamedBroccoliwithMiso-SesameDressingWhole-WheatPastaSaladWheatBerrieswithMixedVegetables

Despitetheirdiminutivesize,brusselssproutsarepackedwithheart-healthynutrientsthatdetoxify,boosttheimmunesystem,andpromotehealthy,resilientskin.

HEALTHBENEFITSAcruciferousvegetable,brusselssproutscontainawealthofphytonutrientscalledglucosinolates,whicharethoughttofightcancerandareresponsibleforthevegetable’spungentsmellwhencooked.Isothiocyanates,aby-productofthesesulfur-containingcompounds,triggerthelivertoproducedetoxifyingenzymes,whichaidintheeliminationofpotentiallycarcinogenicsubstances.Researchhasalsoshownarelationshipbetweentheconsumptionofcruciferousvegetablesandareducedriskofpremenopausalbreastcancer.ThesebabycabbagesalsoprovideplentyofvitaminA,whichpromotesastrongimmunesystemandhealthyskin.Beyondthat,brusselssproutsarehighinfiber,vitaminC,andfolate.

HOWTOBUYLookforhard,brightgreensproutheadswithtightlypackedleaves.Youcanbuythesproutsstillontheirstalksor,morecommonly,loose.

HOWTOSTORERefrigeratesprouts(separatedfromstalks,iftheycameattached)inanairtightplasticbagforuptothreedays.

PREPARATIONTIPTrimwholesproutsatthebaseoftheheadandcutanXintothebasesoheatcanevenlypenetratethesprout.Ifsteaming,cookthesproutsnolongerthan10minutes;overcookingthemwillyieldthatunappealingsulfursmellaswellasdiminishtheirnutritivevalue.Toroast,spreadtrimmedandhalvedsproutsonarimmedbakingsheetandtosswitholiveoil,salt,andpepper;cookina425°Fovenuntilbrownandtender,tossingoccasionally,20to30minutes.

recipesShreddedBrusselsSproutsSaladRoastedBrusselsSproutswithPearandShallots

Carrotsprovidemorehealth-promotingcarotenoidsthananyothervegetable.Crunchyourwaytobettervision,healthierkidneys,andastrongerliverwiththissweet,brightroot.

HEALTHBENEFITSCarotenoids,theantioxidantsthatgivecarrotstheiryellow-orangepigment,mayprotectagainstcertaintypesofcancer,heartdisease,andcataracts.What’smore,beta-caroteneisconvertedbythebodyintovitaminA,whichisessentialforhealthyskinandforhelpingtheeyesadjustfrombrightlighttodarkness.VitaminAalsonourishesthetissuesofyourrespiratoryandintestinaltracts,andhelpstoboosttheimmunesystem.Otherperksincludesolublefiber,vitaminC,andsomecalcium.Purplecarrotsalsocontainanthocyanin,aflavonoidwithantioxidantpropertiesthatmayhelppreventheartdiseaseandstroke.

HOWTOBUYChoosefirm,brightorangecarrotswithoutsplitsorcracks.Thedeepertheorangecolor,themorebeta-caroteneispresent.Theleafytopsshouldbebrightgreen.

HOWTOSTOREIfcarrotscomewithgreens,trimthemdownimmediatelytooneinch;otherwisethecarrotswillgolimpandlosetheirnutrientsmorequickly.Compostthegreens,discardthem,orkeepthemtointegrateintosalads.Carrotswithouttheirtopswillstayfreshforabouttwoweeksstoredinaplasticbagintherefrigerator.

PREPARATIONTIPSincebeta-caroteneisfat-soluble,cookcarrotswithabitofhealthyfat,suchasoliveoil,ortossthemintoasaladwithanoil-and-vinegardressingtohelpyourbodyabsorbthebeta-carotenemorefully.Steamingcarrotsuntilcrisp-tendermakestheirnutrientsmoreavailabletothebody;cookinabasketorcolander,covered,oversimmeringwateruntiltender,5to7minutes.Watchthemushfactor,though—overcookingcandiminishthebeta-carotene.

DIDYOUKNOW?“Babycarrots”aren’tadifferentbreedorshorterversionsofregularcarrots.Farmersplantthesecarrotsclosertogethertokeepthemslimandeasiertocut.Oncepicked,they’repeeled,cuttosnacksize,andpackagedforthebaby-cutmarket.

recipesGreekYogurtandVegetableSandwichesCarrotSoupLentil,Carrot,andLemonSoupwithFreshDillMisoSoupwithTofu,Spinach,andCarrotsCurry-RubbedSalmonwithNapaSlawChickenBreastswithFennel,Carrots,andCouscousGlazedCarrotswithGingerCarrotLatkesRoastedFallVegetables

Raworcooked,theseshowyruffledgreensbundlegreattastewithahostofkeynutrients.

HEALTHBENEFITSConsidereda“nonheading”cabbage(becauseitscentralleavesdon’tformaball),thisvegetablecomesinanumberofvarieties,includingthetightlycurledScotchVatesandthered-topurple-veinedRedRussian.Thelatterissweetenoughtoeatraw,asisTuscanorLacinatokale.LikefellowmembersoftheBrassicafamily,includingbroccoli,brusselssprouts,andkohlrabi,kaleisnutrientdense.Thelow-caloriegreenprovidesanexcellentsourceofvitaminsA(asbeta-carotene),B6,andC,alongwithadecentamountoffiber,iron,andcalcium.Infact,ourbodiescanbetterabsorbthecalciuminkalethaninspinach,asitsleavescontainlessoxalicacid,asubstancethatcandisruptthenutrient’sabsorption.Kale’svitaminK,essentialforproperbloodclotting,farsurpassesthatofbroccoli,spinach,andSwisschard.Perhapsmostimpressive,thisversatilegreencontainsespeciallyhighamountsofthecarotenoidsluteinandzeaxanthin,twopowerfulphytochemicalsthatmayhelpsafeguardtheeyesfrommaculardegenerationandcataracts.

HOWTOBUYLookfordeeplycolored,crisp-texturedleavesfreeofblemishesoryellowspots.Avoidbunchesthatappearwiltedorlimp.

HOWTOSTOREKalestoredlooselyinaplasticbagshouldlastfortwotothreedaysintherefrigerator.

PREPARATIONTIPStriptheleavesofextra-thickorwoodystemswithaparingknife.(Compostordiscardthestems.)Foreasycutting,stacktheleaves,rollthem,andcutcrosswiseintothinribbons.Braisingorsautéingkaleworkswell,butdon’tboilit;youwilllosesomevitalnutrients.

DIDYOUKNOW?Whilekalehasfansallaroundtheworld,theScottishseemparticularlypartialtothevegetable.InScotland,thewordkailoncereferrednotonlytothegreensbutalsotofoodingeneral,becauseitfactoredintomostmeals.

recipesEgg,Kale,andRicottaonToastAutumnGreensSoupShreddedBrusselsSproutsSaladWiltedKalewithCranberryBeansandDelicataSquashKaleSlawwithPeanutDressing

Fullofflavor,andburstingwithcompoundsthatcanreducecholesterolandimproveimmunity,mushroomsarenutritional—andcurative—champions.

HEALTHBENEFITSOfalltheearth’snaturalsubstances,mushroomsareamongthemostmedicinal.Whileresearchersareonlybeginningtounderstandhowthemanycompoundsinmushroomscanfightailmentsrangingfrominfectionstocancer,twocompoundsappeartoriseabovetherest:terpenoids,potentantiviral,antibiotic,andanti-inflammatoryagents,andpolyaccharides,chainlikesugarsthatenhancetheimmunesystemandmayhelpthebodyfightcanceroustumors.AllmushroomsarelowinfatandareagoodsourceofBvitamins—includingfolate,whichprotectsagainstbirthdefectsandmaypreventheartdisease—aswellasfiberandprotein.ManymushroomsalsoprovidevitaminD,whichhelpsthebodyabsorbcalciumandispresentinfewotherfoods.Ofcourse,eachtypeofmushroomhasdistinctqualities.Shiitakesmayboosttheimmunesystem,thankstothecarbohydratelentinan,whichhasantiviralandantimicrobialproperties.Antioxidantsthioprolineandergothioneinemayalsoattackfreeradicals.Inaddition,preliminarylaboratoryresearchsuggeststhatextractsofshiitakemayhelpinhibittheproliferationofbreastandcoloncancercells.Maitakemushrooms(alsoknownashen-of-the-woods)alsohavecancer-fightingproperties,andhavebeenusedtoeasethesideeffectsofchemotherapy.Theymayenhancetheimmunesystem,lowerbloodsugar,andhelpcontrolhighbloodpressure.Fan-shapedoystermushroomsmaylowercholesterolbyinhibitinganenzymethat’skeytocholesterolsynthesis.Morelsprovidesevenaminoacids,andportobellos(includingcreminis,alsocalled“babyportobellos”)areaprimesourceofpotassium.Evenwhitebuttonmushroomscontainmoreantioxidantsthanthemoreexpensivemaitakes,andstudieshaveshownthattheymayalsohelppreventbreastcancer.Driedmushroomshavethesamenutritionalvalueasfresh,andamoreintenseflavor.

HOWTOBUYWhenbuyingfresh,lookformushroomswithafirmtextureandgillsthatarepinkortan.Avoidthosethatarediscoloredorslimy,orthathavepittedcaps.Whenpossible,buywholemushroomsinbulkratherthanpreslicedandpackaged.Driedmushroomsaresoldbyweight(1ouncedriedequalsabout1cupprepared).Choosepackageswithlargepiecesandplentyofcaps,whicharepreferabletostems;avoidmushroomswithlotsofholes.

HOWTOSTOREKeepfreshmushroomsinapaperbagintherefrigeratorforupto3days.Donotstoremushroomsinaplasticbag,whichwilltrapmoistureandcausethemtobecomesoggy.Storedriedmushroomsinanairtightcontainerinacool,dark,anddryplaceforuptoayear(donotrefrigerate).

PREPARATIONTIPUseasoft,drybrushorpapertoweltoremovedirtfromfreshmushroomsbeforeusing.Forstubborndirt,rinsemushroomsunderathinstreamofcoolwater,thendrythoroughlywithpapertowels.Donotsoakthem,astheywillabsorbwaterrapidlyandturnmushywhenyoucookthem.Trimthespongytipsandanytoughstemsoffwhitebuttonmushrooms,creminis,portobellos,andoystermushrooms;therestisedible.Shiitakeshavetough,inediblestemsthatshouldberemoved;maitakestemsarealsotough,andshouldbeslicedthinlyifused.Sautémushroomsinoiloverhighheat,stirringoccasionally,untilanyliquidhasevaporatedandtheyarecookedthrough,thenuseinpastasorasasandwichorpizzatopping.WholePortobellocapscanalsobegrilled(about4to5minutesoneachside)tomakemeatlessburgers.Topreparedriedmushrooms,rinsethemundercoldwatertoremovegrit,thensoaktheminwarmliquidtosoften.Drainmushroomsinasievelinedwithapapertowelorcoffeefilter,andreservetheliquidtouseinrecipescallingforbroth,suchassoupsorrisottos.

DIDYOUKNOW?MushroomshavebeenusedinChinaandJapanforcenturies,possiblymillennia,toboostimmunityandfightcancerandotherdiseases.

recipesMushroomandScallionFrittataGrilledMushroomBurgerswithWhite-BeanSpreadShiitakeNoriRollsMushroomSoupwithPoachedEggsandParmesanCheeseSobaNoodleSoupwithShiitakesandSpinachAsparaguswithShiitakes,Shallots,andPeasSablefishenPapillotewithShiitakeMushroomsandOrangeBrownRicewithTofu,DriedMushrooms,andBabySpinachSwissChard,Mushroom,andQuinoaSaladFarroandMushroomDressing

Whenitcomestonutritiousfoods,spinachrankshighly.Thisversatilegreensportsanimpressivelineupofvitaminsandmineralsthatpromotehealthfrominsideout.

HEALTHBENEFITSFewsourcesoffermorevitaminKthanspinach.VitaminKisessentialforbloodclottingandbonehealth.Recentresearchshowsitmayalsohelpdecreaseinflammation,aconditionlinkedtoahostofdiseases,includingAlzheimer’s,arthritis,type2diabetes,heartdisease,andosteoporosis.Carotenoidssuchasbeta-carotene,lutein,andzeaxanthinalsorankhighinspinach’snutritionalroster;theyhelpprotectagainstheartdiseaseandsomeformsofcancerandmayguardeyesfromcataractsandmaculardegeneration.SpinachalsocontainshighdosesofvitaminsB6andC,aswellasfolateandmagnesium.

HOWTOBUYLookforbrightgreen,unwiltedleaveswithoutslimyordarkspots.Buyfromlocalgrowerstodecreasethetimefromfarmtotable;lengthy,cross-countryshippingcanexposefreshspinachtowarmtemperatures,whichacceleratefolateandcarotenoidloss.Spinachtendstobetastiestinspringandfall.

HOWTOSTOREWrapspinachinpapertowelsandstoreinaplasticbaginyourrefrigerator’svegetabledrawer.Whetherprebaggedorhome-bagged,spinachshouldlastforthreetofourdays.

PREPARATIONTIPRightbeforeusing,washoffanygritstuckintheleavesandstems(evenifthespinachislabeled“prewashed”):Trimoffstems,thenagitatetheleavesincoldwaterandletthegritsink(repeatuntilnogritremainsonthebottomofthebowl).Forcrispsaladleaves,shakeorspindry,thenwrapinpapertowelsandrefrigerateforanhourortwo.Togetthemostofspinach’sfat-solublenutrients,cookthegreenswithahealthyfat,suchasoliveoil:Sautéspinachwithoilandmincedgarlicuntiljustwilted,2to3minutes.

DIDYOUKNOW?It’snotnecessarilytheironinspinachthatmadePopeyestrong.Whilespinachcontainsplentyofiron,italsohasoxalicacid,whichlimitsthebody’sabilitytoabsorbiron.Evenso,thecartoonwascreditedwithboostingspinachsalesby33percent.

recipesArtichoke-SpinachDipPitaSandwicheswithSpinach-ChickpeaSpreadAutumnGreensSoupChilledAsparagusSoupwithSpinachandAvocadoHeartySpinachandChickpeaSoupMisoSoupwithTofu,Spinach,andCarrotsPolentaandSpinachSoupSobaNoodleSoupwithShiitakesandSpinachCannellini-BeanNiçoiseSaladSautéedSpinachwithPecansandGoatCheeseBrownRicewithTofu,DriedMushrooms,andBabySpinachWhole-WheatPastawithLentils,Spinach,andLeeksSpinachPastawithCorn,Edamame,andGreenBeansSesameSpinach

Thissatisfyingrootvegetablecomesinavarietyofcolors,fromyellowtodarkorangetoreddishpurple.Whencooked,anenzymeinthesweetpotatobreaksdownthetuber’sstarchandturnsitintomaltose,creatinganappealinglysweetflavor.

HEALTHBENEFITSBrightlycoloredsweetpotatoesarepackedwiththeantioxidantbeta-carotene,whichthebodyconvertstoretinol,orvitaminA.Asaresult,sweetpotatoesmaybegoodforvision,helptopreventsomekindsofcancer,andboostimmunity.Lowincaloriesandhighinfiber,sweetpotatoesaregreatforweightlossormaintenance;asifallthatweren’tenough,theydeliverfolateandvitaminsB6,C,andE.

HOWTOBUYLookforsmallormedium-sizesweetpotatoesthatfeelfirmandheavy,withsmooth(notwrinkly),unblemishedskinandnosprouts.

HOWTOSTOREInidealconditions—perfectlydry,about50degrees,anddark—sweetpotatoeswillkeepforuptofourweeks.Don’trefrigeratesweetpotatoes;attemperaturesbelow50degreestheycandevelopaconditioncalledhardcore,andtheircenterswillstaysolidevenaftercooking.

DIDYOUKNOW?Asweetpotatoisnotapotato.Norisitayam,thoughmanypeopleusethetermsinterchangeably,andinstoressweetpotatoesareoftenlabeledasyams.SweetpotatoesarepartoftheIpomoea(morningglory)family,whilepotatoesareintheSolanum(nightshade)family.Trueyamsaredrierandstarchierthansweetpotatoes,withthick,scalyskinandverylowlevelsofbeta-carotene.

PREPARATIONTIPBesidesbakingandroasting,trygrillingsweetpotatoes:Slicethemlengthwiseabout⅓inchthick.Brushalloverwithoilandseasonwithsaltandpepper.Grillovermediumheatuntilbrownedandtender,about2minutesperside.

recipesSweetPotatoHummusSpicySweetPotatoSoupSavoryStuffedSweetPotatoesSweetPotatoWedgeswithSesame-SoyDippingSauceIndividualSweetPotatoandAppleSoufflés

Swisschard(orjustchard)pleasesthepalatewithbothtaste(earthy,slightlysalty)andtexture(crispleavesandcrunchystalks).Don’tletitsnamefoolyou,though:ThisgreenhailsfromSicily,notSwitzerland,andisastapleofMediterraneancuisine.

HEALTHBENEFITSRelatedtospinachandbeets,Swisschardoffersfantasticantioxidantprotectionintheformofcarotenoidssuchasbeta-carotene,lutein,andzeaxanthin,whichhelpmaintaineyehealthandmayreducetheriskofcataracts.Furthersupportcomeswhenthebodyconvertsbeta-carotenetovitaminA,whichalsohelpspromotehealthyvision,boostsimmunity,andmayevenfightcancer.AnadditionalimmunitybenefitcomesfromvitaminC;justonecupofcookedSwisschardsuppliesmorethanathirdofyourdailyrecommendedamountofthevitamin.OtherchardnutrientsincludevitaminB6,vitaminE,vitaminK,potassium,magnesium,andcalcium.Thefiberinchardalsohelpstokeepcholesterollevelslowandmayreducetheriskofheartdisease.

HOWTOBUYYou’lltypicallyfindthreetypesofchardinstoresandatfarmers’markets:Rainbowchardhascolorfulred,pink,yellow,orwhitestalks;FordhookGiantisidentifiablebycrinklyleavesandthick,white,tenderstalks;andRubyRed(orRhubarb)chardhasthinredstalksandaslightlystrongerflavor.Regardlessofthevariety,lookforcrisp,vibrantgreenleaveswithnosmallholesoryelloworbrownmarks.

HOWTOSTORERinsethechardlightly,thenrefrigerateitbetweenmoistenedpapertowelsinaplasticbag(withafewpinholestoallowairtocirculate)fortwoorthreedays.

PREPARATIONTIPTheleavesandstalksarebothedible.Foraquickanddelicioussidedish,sautéchard(stemsfirst,followedbyleaves)witholiveoilandmincedgarlic;seasonwithsaltandpepper.

recipesAutumnGreensSoupShreddedBrusselsSproutsSaladStuffedSwissChardRollsSwissChard,Mushroom,andQuinoaSaladSwissChardwithOlives

Mostproduceoffersgreaternutritionwhenraw.Tomatoesareanexceptiontothatrule.Healthstudiescontinuetodemonstratethemyriadbenefitsoflycopene,aphytochemicalabundantintomatoes.Andyougetmorelycopenefromaprocessedorcookedtomatothanyoudofromafreshlypickedone.

HEALTHBENEFITSLycopene,responsibleforthefruit’sbrightredandorangecolors,isassociatedwithlowerriskofbothmaculardegenerationandseveraltypesofcancers,includingprostate,cervical,skin,breast,andlung.Lycopenemayalsohelplowertheriskofcoronaryarterydiseaseand,alongwithtomatoes’vitaminCcontent,stimulatetheimmunesystem.Cookedtomatoescontaintwotoeighttimesmorelycopenethanrawbecausethecarotenoidistightlyboundwithinatomato’scellwalls;heatbreaksdownthosewalls,releasingmorelycopeneforabsorptionandusebythebody.Cannedtomatoes,jarredsalsa,spaghettisauce,tomatopaste,tomatosoup,andevenketchupareallgoodsourcesoflycopene,asaresautéedfreshtomatoes.Tomatoesalsoprovideiron,potassium,fiber,ahostofBvitamins,andquercetin,aphytochemicalthatmayhelpprotectagainstcanceraswellasheartanddegenerativeeyediseases.

HOWTOBUYLookforplumptomatoeswithtautskin,darkcolor,andanearthyscent.Avoidtomatoeswithbruisesordecay.Heirloomtomatoesaremoresusceptibletocracking,butaslongasthecracksarehealed(meaningyoucan’tseetheflesh),theblemishesshouldn’taffecttaste.

HOWTOSTOREKeepfreshtomatoesatroomtemperature—notintherefrigerator—foradayortwo.Unripetomatoescanbeplacedinapaperbagtoaccelerateripening.

PREPARATIONTIPSincelycopeneisfat-soluble,makesureyoueatraworcookedtomatoeswithsomefat.Oliveoilisatraditionalchoice;alsotryfreshmozzarellaoranotherfavoritecheese.

DIDYOUKNOW?Formostofculinaryhistory,thetomato’shealthbenefitswerelostonhumans.That’sbecausethetomatoispartofthenightshadefamily,someofwhosemembersaredeadly,somanypeopleassumeditwaspoisonousalso.(Theywereontosomething:Atomato’sleavesandstemsaretoxic.)Onlyinthelast200yearshavepeoplebelievedtomatoesaresafetoeat.LegendhasitthatColonelRobertGibbonJohnsonofSalem,NewJersey,shockedhishometownin1820bysafelyconsumingabasketfuloftomatoesinfrontofacrowdofspectators.

recipesFrittataRancherawithBlackBeansBlackBeanSalsawithBakedChipsOpen-FacedTomatoSandwicheswithHerbsandCreamyTofuSpreadPitaSandwicheswithSpinach-ChickpeaSpreadChilledTomato-DillSoupChiliwithChickenandBeansSablefishinTomato-SaffronStewFattoushCannelliniBeanNiçoiseSaladGreenBean,Corn,andTomatoSaladQuickTomatoSauceLemonChickenwithAvocado-CornSalsaTurkeyCutletswithTomatoesandCapersBakedPlumTomatoeswithHerbedRiceStuffingWhole-WheatPastaSaladWheatBerrieswithMixedVegetables

Theserobust,versatilegourdscomeinarangeofquirkyshapes,colors,andtextures,fromthestripedcarnivalsquashtotheelongatedbutternut.They’redelicious,simpletoprepare,andpackedwithahostofpowerfulnutrients.

HEALTHBENEFITSWintersquashgettheirincredibleantioxidantandanti-inflammatorypropertiesfrombeta-carotene(whichyourbodyautomaticallyconvertstovitaminA)andhighlevelsofvitaminC.Theyalsoprovidesignificantamountsofpotassium(goodforbonehealth),vitaminB6(essentialfortheimmuneandnervoussystems),andplentyoffiber,makingthemanespeciallyheart-friendlychoice.Folateaddsyetanotherboosttotheirheart-healthyreputationand,whenconsumedduringpregnancy,helpsguardagainstbirthdefectsofthebrainandspinalcord.

HOWTOBUYLookforsquashthatarefirm,freeofmold,andheavyfortheirsize.

HOWTOSTORESquashcankeepforseveralmonthsinacool,dry,darkspot.

PREPARATIONTIPWintersquashpresentthehomecookwithmanyculinarypossibilities.Placeahalvedsquash,cutsidedown,onanoiledbakingsheetandroastintheovenat400˚Ffor30to40minutes,untilyoucanpierceitwithasharpknife.Oryoucanremovetheskinusingavegetablepeelerandcutthefleshintochunksforroasting,steaming,orsautéing.Oncecooked,mashthesquash,pureeitforsoup,orfolditintoapastaorrisottodish.Butternutandacornsquashespairparticularlywellwithsage.

DIDYOUKNOW?NativeAmericansreferredtowintersquashas“theappleofGod”andplantedseedsneartheirhomes,believingthatthiswouldpromotefertility.

recipesArugulawithMaple-RoastedPumpkinWiltedKalewithCranberryBeansandDelicataSquashVegetable-RiceBowlwithMisoDressingButternutSquashCurryRoastedFallVegetables

Everythingaboutfruit—thebrightcolors,juicytextures,andespeciallythesweetness—isaimedatgettingustoeatit.What’smore,fruitisendowedwithnature’sownsustainable-designtrick,sincetheseedshumansandanimalsdiscardgrowintomorebushes,vines,ortrees.What’sgoodforfruitturnsouttobeevenbetterforus:Antioxidantsgivefruititsvibranthuesandshielditfromdegradation

—sowhenweeatfruit,wereapthebenefitsofthatprotection,too.Studiessuggestthatpeoplewithdietshighinfruits(andotherplants)enjoyalowerriskofheartdisease,cancer,anddiabetes,plusbettermemoryandeyesight.Althougheachkindoffruitbringsdifferentnutrientstothetable,mostofferprodigiousamountsofvitaminsAandC.Becauseitishighinwaterandfiber,andlowincalories,fruitmakesaperfectsnackordessert.

APRICOTSBERRIESCITRUSKIWIFRUITSPAPAYASPEARS

Theperfectportablesnack,apricotsofferintenseflavorinarelativelysmallpackage.Belovedfortheirfragrantflesh,velvetyskin,andsun-drenchedcolor,thesedelicatestonefruitsarepackedwithvitaminsAandC,aswellaspotassium.

HEALTHBENEFITSApricots’vividorangecolorhintsatitsparticularlyhighlevelsofcarotenoids(includingbeta-caroteneandbeta-cryptoxanthin,bothprecursorstovitaminA),whichcontributetohealthyeyes,skin,hair,gums,andglands.Additionally,beta-cryptoxanthinisassociatedwithloweredlung-cancerrisk.ApricotsalsocontainahealthysupplyofvitaminCandpotassium.Ifyoucan’tgetfreshapricots,choosedriedones;ounceforounce,theyhavemorethanthreetimesthefiberoffreshandahighdoseofpotassium.Mostvarietiesofdriedapricotsaretreatedwiththepreservativesulfurdioxidetomaintaintheirsunnycolor;it’sworthseekingoutunsulfuredfruit.

HOWTOBUYChooseplump,golden-orangeapricotswithoutsoftspots.Oncehome,theyshouldn’tsitfortoolong.Becauseapricotsripenmorequicklythanotherstonefruits,theydon’ttravelwell;buylocallygrownapricotstoensurethebestflavor.

HOWTOSTORERefrigerated,ripeapricotsshouldlastfortwodays.

PREPARATIONTIPTopeelafreshapricot,firstcutanXthroughtheskinonthebottom,thenblanchthefruitinboilingwaterfor20to60seconds.Whentheskinstartstowrinkle,removethefruitandplungeitintoabowloficewater.Oncecooled,peeltheskinwithyourfingersorasmallparingknife.

DIDYOUKNOW?TheHunzapeopleofnorthernPakistan,whosedietisespeciallyapricot-rich,arerenownedfortheiroverallexcellenthealth.Theirlongevityisoftenattributedtotheirconsumptionofthesmallorangefruit.

recipesGrilledPorkTenderloinandApricotswithHoneyGlazeOven-DriedFruitwithChocolateandToastedAlmonds

Tangy,succulentberriesarriveinthespringandsummer,danglingfromvinesandbushes,waitingtobepluckedandsavored.Blackberries,blueberries,raspberries,andstrawberries—allrichindisease-fightingantioxidants—rankamongthehealthiestfruitsandprovidesomeofthetastiestwaystoeatwell.

HEALTHBENEFITSInalovelysynthesisofbeautyandnutrition,thecolorsthatmakeberriessodistinctive—deepblues,brightreds,richpurples—arepartofwhatmakesthemsogoodforyou.Flavonoids,agroupofphytochemicals,createthepigmentsandcancountercelldamageinthebody,potentiallyreducingtherisksofcancerandcardiovasculardisease.Theymayalsoaidmemoryandotherbrainfunctionsthatcanfalterwithage.Eachberry’scolorstemsfromadifferentcollectionofflavonoids,soit’sbesttoeatavariety.Blueberries,blackberries,raspberries,andstrawberriesallcontainseveralanthocyanins,potentantioxidantsthathelpreduceinflammationandmayalsocurbthegrowthofcancercells.Blueberriesrankamongthehighestinoverallantioxidantpower.Just3.5ouncesprovidetheequivalentantioxidantcapacityoffiveservingsofsomeotherfruitsandvegetables.Strawberriesalsocontainellagitannins,antioxidantsthatfightcancer,particularlycolonandcervical.AllberriescontainvitaminsCandE,andarehighinfiber(raspberriescontainthemost).

HOWTOBUYThefreshertheberries,thebetterthey’lltaste,sobuythemlocallygrownor,ifyougetthechance,pickthemyourself.Chooseorganicallygrownberriesifpossible,particularlyraspberriesandstrawberries(bothrankhighforpesticideresiduesincommercialsamples).

HOWTOSTOREOnceyougetyourberrieshome,don’twashthem—moistureonthesurfaceencouragesrot.Instead,discardmushyormoldyberries,pattheothersdry,andstoretheminaclean,drycontainer.Berriesgobadquickly,soeatthemwithinadayortwo.Refrigerationwillhelpthemlastlonger,butberriestastebestatroomtemperature.Rinsejustbeforeeating.

PREPARATIONTIPIfyouhaveextraberries,makethemlastbyfreezingthem.Washwholeberries,removeanyleafyportionontop,andpatdry.Spreadtheberriesinasinglelayeronasheetpanandfreezeuntilsolid.Transfertoasealableplasticbag,andfreezeforupto6months.

recipesPowerProteinSmoothieCherry-BerryTeaSmoothieWhole-GrainToastwithGoatCheeseandRaspberriesPapaya-BerryYogurtParfaitsLemonCreamwithBlackberriesFour-BerrySaladBerryGruntStrawberrieswithYogurtandPistachiosBerryCrush

Inseasonduringthewinter,whenotherfruitsarescarce,refreshinglyjuicyorangesandgrapefruitsofferplentyofhealth-boostingbenefits.Bothsweetandtartfruitsaddvarietyandcomplexitytoarangeofdishesandhelpthebodydefendagainsteverythingfromthecommoncoldtoheartdiseaseandcancer.

HEALTHBENEFITSJustonewholeorangeorgrapefruitcoversyourdailyrequirementofvitaminCandincludesarangeofphytonutrients,specificallycarotenoidpigments.Bloodorangesbenefitfromanthocyanin,whichmayhelppreventstrokeandurinarytractinfections,fightinflammation,andreducetheriskofcancer.ThelycopeneinCaraCaraorangesandredandpinkgrapefruitsisassociatedwithareducedriskofsomecancersandheartdisease,andmayincreasetheskin’sresistancetosundamage.(Pinkandredgrapefruitsalsoofferabout35timesmorevitaminAthantheiryellowcounterparts.)Orangesandgrapefruitsprovidearobustamountoffolateandpotassium.Whenpeelingcitrusfruits,leaveonthewhite,stringypartsthatsticktothefruit;theyharborpectin,asolublefiberthathelpslowercholesterol.Eatagrapefruitjustasyouwouldanorange;peeltheskinandeatthesegmentswholetoget50percentmorefiber.Anddon’ttossthepeelifit’sorganic:Thezest,usedinrecipes,offerslimonoids,abitter-tastinglipidthatprotectscitrusfruitsfromfungiandmaylowercholesterolandfightcancersoftheskin,breast,lung,stomach,colon,andmouth.

HOWTOBUYCitrusfruitspeakinwinterbutareavailableyear-round.Choosefirmandunblemishedfruitthatfeelsheavyforitssize.Buyorganicwhenyoucan,especiallyifyouplantousethezest.Evenwiththepeelremoved,orangesareamongthetop25typesofproducemostlikelytocontainpesticideresidues.

HOWTOSTORECitrusfruitskeepintherefrigeratorforseveralweeks.

PREPARATIONTIPSincevitaminChelpsthebodyabsorbironfromplants,scatterorangeorgrapefruitsegmentsoverspinachsaladtogetthemostoutofyourgreens.Addsomenutsorcheese,too;thelycopeneinbloodorangesandpinkorredgrapefruitisbestabsorbedwhencombinedwithsomefat.

recipesOrangeswithOlivesandParsleyEndive,Avocado,andRedGrapefruitSaladParsley-LeafSaladwithPineNuts,Olives,andOrangeDressingCitrus-RoastedSalmonwithSpringPeaSauceSablefishenPapillotewithShiitakeMushroomsandOrangeOrange-WalnutOliveOilCakewithSweetYogurtSlicedOrangeswithCandiedHazelnuts

Thisvine-grownfruitwithafuzzybrownpeelharborsajuicyinteriorthecolorofemeraldsorgold,dependingonthevariety.Regardlessofshade,alltypesofferacreamytextureandanimpressivenutritionalprofile.

HEALTHBENEFITSKiwifruitdeliversawhoppingdoseofvitaminC;onevarietyinparticular,theSanukiGold,isanespeciallypowerfulsourceofthismultitaskingantioxidant.Theoblongfruitalsoharborsotherantioxidants,includingluteinandvitaminE.Studiesshowthatkiwifruitsmaylowertriglycerides(thefatsthatcirculateinthebloodstreamandcausehighcholesterollevels).They’realsorichindietaryfiberandpotassium.

HOWTOBUYLookforfirmfruitthatgivesslightlytogentlepressure.Avoidanykiwifruitsthatfeelsoftorlookwrinkled—theycouldbeoverripe.

HOWTOSTORETospeedripening,placekiwifruitsinapaperbagwithotherfruitatroomtemperature.Ripefruitkeptintherefrigerator’scrispershouldstayfreshforfourtofiveweeks.

DIDYOUKNOW?Contrarytopopularbelief,thekiwifruitdidn’toriginateinNewZealandbutinChinaduringthe14thcentury.TheChinesegooseberry,asitwasthencalled,eventuallymadeitswaytoNewZealand.Oncetheislandnationbegancommercialproduction,thefruitwasrenamedafterthefuzzynationalbirditresembles.

PREPARATIONTIPTopeelakiwifruit,firsttrimbothends;easeatablespoonbetweenthefleshandthepeel.Turnthekiwi,pressingthebackofthespoonagainstthepeelasyougo.Thefruitshouldsliderightoutinonepiece—readyforslicing.

recipesKiwifruitSummerRollsShrimpwithKiwifruit-LimeRelishPoachedTropicalFruitwithSorbet

Sweet,juicypapayadoesmorethanjuststimulatethetastebuds.Thistropicalfruit,sometimesreferredtoaspawpaw,sweetensthenutritionalpotwithbigdosesofessentialvitamins.

HEALTHBENEFITSRipepapayascontainanearlythree-daysupplyofvitaminCandsignificantamountsofvitaminsAandE,allpowerfulantioxidants.Papayasmayalsohelpimproveskinandstrengthennailsandhair.Ripepapayaisbestknownasapotentdigestiveaid,duetoitshighfibercontent.Unripe,greenpapayacontainshighlevelsofthedigestiveenzymepapain,whichbehavesmuchlikethoseenzymesproducedbythestomach’sgastricjuices.Thefruitalsocontainsahighamountoffolate,whichaidsincellproductionandhelpspreventanemia.

HOWTOBUYChooseslightlysoftpapayaswithreddish-orangeskin.Yellowishfruitwilltakeseveraldaystoripen.Dependingonthevariety,apapaya’sfleshwillappearyellow,orange,orashadeofsalmonorredwhenripe.

HOWTOSTORETospeedripening,placethepapayainapaperbagwithabanana,whichreleasesthecompoundethyleneandhastenstheprocess.Ripepapayaswillkeepforuptoaweekintherefrigerator.

PREPARATIONTIPToserve,cutapapayalikeamelonandremovetheseeds,thensqueezelemonorlimejuiceontop.Theacidityofthecitruswillenhancethepapaya’ssweetness.Theseeds,whichhaveaslightlypepperytaste,areedibleaswell.Sprinkleafewonasaladoruseasagarnish.UnripegreenpapayasaredeliciousinThai-andVietnamese-stylesalads.

DIDYOUKNOW?Theenzymepapain,foundingreenpapaya,reducestheitchandirritationcausedbymosquitobites.Simplyrubabitewithapieceofthethinlyslicedfruit.(Note:Donottrythisremedyifyouareallergictoinsectvenoms.)

recipesPapaya-GingerSmoothiePapaya-BerryYogurtParfaitsPapaya,Endive,andCrabmeatSaladSteakwithSpicyPapaya-CarrotSalsaRoastedPapayawithBrownSugar

Biteintoapearattheperfectmomentofripeness,andyou’llunderstandwhyHomer,inhisepicpoemTheOdyssey,calledita“giftfromthegods.”

HEALTHBENEFITSYou’dneverguessitfromthebutterytexture,butpearsdeliver6gramsoffiber—almostaquarteroftheadultdailyrequirement.Theskincontainsmostlyinsolublefiber,whichpromoteshealthydigestion,whiletheflesh’ssolublefiber,includingpectin,helpssatietyandbloodsugarregulation.Thankstopectin’swell-establishedabilitytolowerLDL(“bad”)cholesterol,snackingregularlyonpearscanreducetheriskofcardiovasculardiseaseanddiabetes.Thepear’sothersignificantnutrientsincludevitaminCandpotassium.

HOWTOBUYAmongthethousandsofvarietiesofpears,justafew,includingBartlett,Bosc,andAnjou,aretypicallycarriedinsupermarkets.(Seekoutothertypesatfarmers’marketsandspecialtystores.)Mostpearsripenbestoffthetreeandarepickedwhilematurebutfirm.Likewise,choosefirmfruitatthestore;itwillripeninafewdays.

HOWTOSTOREEncourageripeningbystoringpearsinapaper—notplastic—bagatroomtemperatureforadayortwo.Pearsareripewhenthefleshnearthestemendyieldsslightly.Becausethesedelicatefruitsripenfromtheinsideout,verysoftouterfleshmeansapearispastitsprime.

PREPARATIONTIPPoached,sautéed,baked,andevengrilled,pearscomplementsavoryfoodssuchascheeses,nuts,andmeats,particularlychickenandpork.Chooseslightlyunderripe,firmpearsforcooking.AnjouandBoscholdtheirshapewell.Tocoreapearquicklyandeasily,useamelonballer.

DIDYOUKNOW?Withtheirglobeshapeandcrunchytexture,Asianpearsmayresembleapples,buttheyaretruepears—notanapple-pearhybrid,asmanybelieve.AsianvarietiesboastthesamebasicnutritionalvalueastheirEuropeancounterparts.UnliketheWesternspecies,though,theyripenonthetree,soeatthemsoonafteryoubuythem.

recipesRoastedBrusselsSproutswithPearandShallotsChocolate-DippedPearsOven-DriedFruitwithChocolateandToastedAlmonds

IntheMiddleAges,whenpeoplefirstplantedgrainsandlegumestogether,itmarkedabreakthroughinhumannutrition.Eachsuppliesaminoacidstheotherlacks;whencombined,theproteintheyofferisasnutritionallycompleteasthatfoundinmeat.Theyareamongthefirstfoodsthathumankindlearnedtopreservebydrying.Today,grainsandlegumesformthefoundationofmuchoftheworld’sdiet,

accountingfortwo-thirdsoftheproteinconsumed.Cuisinesaroundtheglobeboastsignaturedishesbasedongrain-legumecombinations,suchaslentilsandbrownrice,blackbeansandrice,andhummuswithpitabread.Grainsandlegumesareamazinglycompactstorehousesofnutrients.Astheindividualseedsofplants,grainscontainmorecarbohydratesthananyotherfoodonearth.Legumes,ontheotherhand,arepodsfilledwithindividualseeds(whendried,theseseedsarecalledpulses)andareexceptionallyhighinprotein.Grainsandlegumesalsoofferfiber,Bvitamins,vitaminE,andotherantioxidants.Withanamplesupplyofbeansandgrainsinyourpantry,anutritiousdinnerisalwayswithinreach.

BROWNRICEOATSQUINOADRIEDBEANSGREENPEASSOYBEANS(EDAMAME)

Itwouldbehardtooverestimatetheimportanceofrice:Everydayabouthalfoftheworld’spopulationgetsasmuchashalfofitsdailycaloriesfromthisgrain.Althoughmuchofthatriceissoldwiththenutritiousbranpolishedaway,brownrice’sbranandgermareintact,makingitawholegrain.Indeed,agrowingawarenessofthehealthbenefitsofwholegrainsishelpingtoincreasebrownrice’spopularity.Brownricetakeslongertocookthanthewhitevariety,butitsnutritionalqualities,boostedbyapleasantlychewytextureandheartyflavor,makeitworththewait.

HEALTHBENEFITSBrownrice’sgermofferstheantioxidantvitaminE,aswellascholesterol-loweringphytosterols.ItsbranprovidesplentyofBvitamins,almostaday’sworthofmanganese,andmorethanathirdofyourseleniumrequirement.Thankstothebran,acupofbrownricealsocontainsabout3.5gramsoffiber—morethanfivetimestheamountinwhiterice.Andthebranactsasanaturaldetoxifier,flushingouttoxinsthataccumulateinyourbody,suchasmercury.Becauseitcontainsmorefiber,brownricehasagentlereffectonbloodsugarlevelsthanwhiterice.

HOWTOBUYThethreebasictypesofrice—short,medium,andlonggrain—areallavailableintheirnaturalbrownstate.Youcanalsobuybrownversionsofspecialtyriceslikebasmati,jasmine,andArborio,butthebranwillchangetheflavorandtexturesomewhat.

HOWTOSTOREItsoil-richgermmakesbrownricemoreperishablethanwhiterice.Storeitinacool,dryplaceinanairtightcontainerandusewithinsixmonths.

PREPARATIONTIPTocookshort-grainbrownrice,bring2cupswater,¼teaspoonsalt,and1cupricetoaboil.Reduceheatandsimmer,covered,40to50minutes.Turnoffheatandletstandforanother10minutesforricetofullyabsorballthewater(youwillhave2½cupscookedrice).Forlong-grainrice,followthesameinstructionsusing1¾cupswaterandsimmeringfor35to40minutes.

DIDYOUKNOW?Morethan8,000varietiesofriceareusedforfood,grownindozensofcountriesaroundtheworld.Infact,insomeAsianlanguages,thewordsmeaning“toeat”and“toeatrice”arethesame.

recipesHeartySpinachandChickpeaSoupBrownRicewithTofu,DriedMushrooms,andBabySpinachVegetable-RiceBowlwithMisoDressingWildandBrownRiceSalad

There’snothinglikeaheartybowlofoatmealtowarmyouonachillymorning.Soit’sfittingthatthisgraingrowsbestinthecold,wetclimatesofnorthernEuropeandNorthAmerica.ThoughmostEuropeans,startingwiththeancientRomans,fedoatstotheirhorses,savvyScotstookadvantageofoats’nutritiousnatureandmadethemanationalbreakfastdish.Thankstoamildbutrichflavorandheart-protectivenutrients,thisgraindeservesaplaceatthetable.

HEALTHBENEFITSOatscontainagenerousamountofprotein—morethanyou’llfindinanyothercerealgrain.They’realsoespeciallyrichinsolublefiber,notablyatypecalledbetaglucansthatlowerscholesterol.Theirvitaminandmineralprofileimpresses,too;justonecupofoatmealgivesyouatleastafifthofthethiamine,folate,B5,iron,magnesium,zinc,copper,andmanganesethattheUSDArecommendsyouconsumedaily.

HOWTOBUYThebulksectionofawell-stockednatural-foodsstoreoffersanoverwhelmingvarietyofchoices,includingwholehulledgrains(calledgroats),aswellasoatsthathavebeensteel-cutorrolledtodifferentthicknesses.Nutrition-wise,youcan’tgowrong,nomatterwhichformyouchoose;theyallcomefromwholegrains(althoughinstant,orquick-cooking,oatshavelessfiberbecausemostofthebranhasbeenremoved).Themaindifferencesareintextureandconvenience—thesmallerorthinnerthepieces,themorequicklytheycook.

HOWTOSTOREOatscanturnrancidmorequicklythanothergrains.Storetheminacool,dryplace—orintherefrigerator—foruptwomonths.

PREPARATIONTIPTomakebreakfastfortwo,bring2cupswatertoaboilandstirin½cupsteel-cutoats.Whenoatmealbeginstothicken,reduceheatandsimmer,stirringoccasionally,for30minutes.Addmix-insofyourchoice,likeraisinsormaplesyrup.

DIDYOUKNOW?Upuntilafewgenerationsago,mosttraditionalworking-classhouseholdsinScotlandhadakitchencabinetwitha“porridgedrawer.”Ontheweekend,thefamilycookwouldmakealargebatchofoatmealporridgeandpouritintothedrawer.Then,duringtheweek,chunksofporridgecouldbeslicedoffformeals.

recipesGranolaFreshMuesliwithAppleandAlmondsOatBran–ApplesauceMiniMuffins

Surprisinglyenough,quinoa(pronouncedKEEN-wah)isn’tatruegrainbuttheseedsofaplantrelatedtochardandspinach.Proteinrichandloadedwithvitaminsandminerals,thesweet,nuttyseedsboostenergyandcanhelpfightmigrainesandosteoporosis,aswellasimprovevision.

HEALTHBENEFITSQuinoaseedscontaintwicetheproteinofrice,thoughit’snotthequantitybutthequalityoftheproteinthatstandsout.Withallnineessentialaminoacids(nutritionalbuildingblocksthathelpformproteinsandmuscle),quinoaisconsideredacompleteprotein.ThetinyseedsalsocontainvitaminB2(riboflavin)andmagnesium,twonutrientsthatmayhelpreducethefrequencyofmigraines.Magnesiummayalsohelppreventhypertension(highbloodpressure)andosteoporosis,whileriboflavinmaywardoffcataracts.QuinoacontainsvitaminsB6andE,aswellashighlevelsofimmunity-boostingironandzinc.It’salsoagoodsourceofdietaryfiber,packing5.2gramsperonecupserving.Sinceit’stechnicallynotagrain,quinoahasnogluten,makingittolerableinmostcasesforthosewithCeliacdiseaseorgrainsensitivities.

HOWTOBUYYou’llfindquinoaatmosthealth-foodstoresinitswholeform,andoccasionallyasflakesorflour.Quinoacomesinarainbowofcolors,includingred,brown,pink,orange,andblack.Comparedwithwhitequinoa,theredvariety—thesecondmostcommontypeintheUnitedStates—isnuttierandcontainsmorefiberineachserving.

HOWTOSTOREKeepquinoainanairtightcontainerinacool,drycabinet(awayfromsunlight)foruptotwoyears.

PREPARATIONTIPInitsunprocessedstate,quinoaiscoatedwithsaponin,abittersubstance.Mostquinoahasbeen“desaponized.”However,it’sstillagoodideatorinseitunderrunningwaterinafine-meshstrainerbeforecookingtoremoveanyremainingresidue.Tocook,combine1cupgrainswith1½cupswaterand¼teaspoonsaltinasaucepanovermediumheat,andbringtoaboil.Reduceheatandsimmer,covered,10to15minutes(youwillhave2½cupscookedquinoa).

recipesQuinoaCrunchwithSeasonalFruitandYogurtQuinoa,Apricot,andNutClustersQuinoa-and-TurkeyPattiesinPitawithTahiniSauceQuinoaandCornSaladwithToastedPumpkinSeedsHalibutinGreen-TeaBrothwithQuinoaStuffedSwissChardRollsStuffedPoblanosinChipotleSauceSwissChard,Mushroom,andQuinoaSaladQuinoaandToasted-AmaranthSlaw

Loadedwithvitamins,minerals,andfiber,beansarethecornerstoneofahealthydietandanutritionalfountainofyouth.Researchershavefoundthateatingtheseearthy-tastinglegumesisoneofthemostimportantdietaryfactorsinlongevity.

HEALTHBENEFITSConsideredamongthemostancientoffoods,beans—suchaschickpeas,lentils,black-eyedpeas,andblack,white,navy,andkidneybeans—deserveaprominentplaceinanykitchen.Aninexpensiveandvirtuallyfat-freesourceofprotein,allbeanspackahighdoseoffolate,Bvitamins,andiron.Particularlyhealthyfortheheart,beansmaylowerbloodpressureandcholesterol.Beanscontainlignans—phytoestrogensthatmayreducetheriskofestrogen-relatedcancers—andrecentstudieshaveshowntheselegumestobeespeciallyeffectiveincurbingpancreatic,colon,andprostatecancers.Theplentifulfiber(bothsolubleandinsoluble)inbeanshelpstolowerornormalizebloodsugarlevels,aboontothosewithdiabetes,hypoglycemia,orinsulinresistance.Besideslentils—whichcookquicklyanddon’tneedtobepresoaked—mostdriedbeansmaybeusedinterchangeablyinrecipes.Cannedbeanscontaincomparablenutrientstodriedvarieties,aslongasthecanisBPAfree.

HOWTOBUYWhenpurchasingdriedbeans,lookforthosethatappearlargelyunbroken,andbuyfromasourcethathasagoodturnover.Whenbuyingcannedbeans,considerorganicbrands,especiallyifyou’reconcernedaboutsodium.

HOWTOSTOREDon’tmixnewlypurchaseddriedbeanswitholderones;theoldertheyare,thelongertheytaketocook.Beanshavealongshelflife;keptinatightlysealedcontainerinacool,dryplace,beanswillstayfreshforuptoayear.

PREPARATIONTIPSortthroughdriedbeansbeforecookingthemtoremoveanysmallstonesortwigs;rinsewell.Soakbeansovernight(orupto24hours)intherefrigeratorbeforecooking.Or,asanalternative,placebeansinasaucepan,coverwithcoldwater,andbringtoaboil.Turnoffheatandsoakbeans,covered,for1hour.Tocook,bringbeansandsoakingliquidtoaboilinalargepot;reduceheatandsimmeruntilbeansaretender,anywherefrom30minutesto3hours,dependingonthetypeofbean.

recipesFrittataRancherawithBlackBeansSweetPotatoHummusBlackBeanSalsawithBakedChipsYellowSplitPeaDipChickpeaNibblesCrunchySplitPeaBitesGrilledMushroomBurgerswithWhiteBeanSpreadPitaSandwicheswithSpinach-ChickpeaSpreadHeartySpinachandChickpeaSoupLentil,Carrot,andLemonSoupwithFreshDillChiliwithChickenandBeansFattoushCannellini-BeanNiçoiseSaladLemonyLentilSaladWiltedKalewithCranberryBeansandDelicataSquashVegetable-RiceBowlwithMisoDressingStuffedPoblanosinChipotleSauceWhole-WheatPastawithLentils,Spinach,andLeeksLemonChickenwithAvocado-CornSalsaLentilswithGinger,GoldenBeets,andHerbs

Likebeans,commongreenpeas,alsoknownasgardenpeasorEnglishpeas,areatypeoflegume.Inthecaseofgreenpeas,thepodandseedsareimmatureandthereforetenderenoughtoeatraworminimallycooked;theflavorisfreshandsweet.

HEALTHBENEFITSLikemostlegumes,peasareagoodsourceofprotein,especiallyforvegetarians,andanexcellentsourceoffiber—acupofrawgreenpeaspacksmorethan30percentofanadult’sdailyfiberrequirements.ThatsamecupofpeasisalsoasurprisinglypotentsourceofvitaminC,offeringmorethanhalfaday’ssupply.PeasprovideagooddoseofvitaminK,folate,andthiamine,too.

HOWTOBUYIfyouaren’tgrowingpeasyourself,buythefreshestpossiblefromafarmorfarmers’market(inseasoninthespringandagaininlatesummerorearlyfall);apea’scompositionbeginstochangequicklyafterit’spicked.Lookforplump,brightgreenpods.Iffreshpeasaren’tanoption,choosefrozenovercanned.Whenpeasarefrozenquicklyafterpicking,theymaintainadecentamountofnutrients,whichtheyloseduringthecanningprocess.

HOWTOSTORERefrigeratefreshpeasintheirpodsinsideaplasticbagforuptothreedaysafterthey’repicked.

PREPARATIONTIPToshellfreshpeas,removethestemendofthepodandthestringyfiberalongtheseam.Prythepodopenwithyourfingersandpushoutthepeas.Blanchpeasinboilingwaterfor1to2minutestobrightentheircolor,thentossthemintosalads,pastas,orrisottoandotherricedishes.

DIDYOUKNOW?Thesamekindofcompound—anisobutylmethoxypyrazine—isresponsibleforthestrong,fresh“green”aromainbothgreenpeasandgreenpeppers.

recipesAsparaguswithShiitakes,Shallots,andPeasAsianChickenSaladwithBokChoyCitrus-RoastedSalmonwithSpringPeaSauceHalibutinGreen-TeaBrothwithQuinoa

Embodyingthegoodnessofsoyinitsleastprocessedform,edamamearesimplygreensoybeansharvestedbeforereachingmaturity.Theyhavefuzzypods,andamild,butteryflavorthatmakesthemanaddictivesnackorhorsd’oeuvre.

HEALTHBENEFITSNotonlydosoybeansprovidemoreproteinthanotherbeans,theycontainalltheessentialaminoacidsintheproportionsyourbodyneeds.Thismeanssoy,minusthesaturatedfatandcholesterol,isascompleteaproteinasmeat.Soyisalsohighinfolateandpotassium.Wheneverpossible,seekoutorganic,non-geneticallymodifiedsoybeans.

HOWTOBUYInthesummermonths,lookforfreshedamameatfarmers’markets;oftenyou’llseethemsoldinbunches,stillattachedtotheplant.Youcanalsofindfrozenedamame—bothinandoutofthepod—year-roundinthesupermarket.

HOWTOSTOREFreshedamameinthepodwilllastforuptoaweekintherefrigerator.Eatfrozenedamamewithinfourtofivemonths(youdon’tneedtothawbeforecooking).

PREPARATIONTIPForaneasysnack,boilthebeansintheirpodsuntilbrightgreenandheatedthrough,about4minutes.Drainandsprinklewithsalt,theneatstraightfromthepods.

DIDYOUKNOW?AlthoughfirstdomesticatedinChina,mostsoybeansnowcomefromtheUnitedStates(themajorityofthesesoybeansareusedforfeedinglivestock).OneoftheearliestAmericanproponentsofsoybeanswasBenjaminFranklin.In1770,hewrotetoafriendaboutthebeans,describinghowtheyweremadeintoasortof“cheese”hecalled“tau-fu.”

recipesSoy-WasabiSpreadHalibutinGreen-TeaBrothwithQuinoaSpinachPastawithCorn,Edamame,andGreenBeansEdamameandButternutSquashSuccotash

Perhapsthemostremarkablethingaboutnutsandseedsistheirheart-protectingquality.Eatingfattyfoodstoloweryourriskofheartdiseasemaysoundtoogoodtobetrue,butthat’sexactlywhathappenswhenyoumunchonnutsandseeds.Theyareamongtherichestsourcesofphytosterols—componentsofplantfatsthatlowercholesterolbyblockingyourabsorptionofit.

Nutsandseedsserveasagoodproteinsource,too—mostareatleasttenpercentprotein—andareplentifulinothernutrients,likefiberandvitaminE.Allinall,thisdynamicduoisworthkeepingonhandforaquick-energysnackoracrunchyadditiontosaladsandmore.

ALMONDSPECANSPISTACHIOSWALNUTSFLAXSEEDPUMPKINSEEDS

Thesenutrition-densenutsactuallygrowinsideafuzzyfruit.Oncethefruitripens,itsplitsaparttoexposeashellthathidesthealmondseed,whichweknowasthenut.Packedwithvitamins,minerals,andunsaturatedfats,thissweetnutbenefitstheheart,supportstheimmunesystem,andmayreducecancerrisk.

HEALTHBENEFITSEatingahandfulofalmondsadaycanprotectyourheart.Thealmond’smonounsaturatedandpolyunsaturatedfatshelplowerLDL(“bad”)cholesterol.VitaminEfightsinflammationandreducestheblood’sabilitytoclot,decreasingtheriskofheartattackandcoronaryheartdisease.Forthemostnutritionalvalue,choosealmondswiththeskinson.Theskiniswherephytonutrientscalledflavonoidsreside;theyfightdiseasebyenhancingthebody’simmunityandhelpingpreventcelldamagecausedbyenvironmentalpollutants.Theflavonoidsanthocyaninandquercetin,inparticular,mayworktopreventstrokeandurinarytractinfections,fightinflammation,andreducecancerrisk.Thealmond’sheftydoseofproteinandfibercontributestoitspower-snackstatus;itkeepsbloodsugarsteadyandsupportsmusclesandorgans.Additionally,almondsprovidebone-strengtheningmagnesiumandcalcium,andblood-supportingiron.

HOWTOBUYLookforalmondssoldinairtightcontainersorsealedbags.Ifbuyingfromabulkbin,askyourgrocerabouttheturnoverrate;thequicker,thebetter.

HOWTOSTOREKeepalmondsinatightlyclosedcontainerinacool,dryplace.Rawwholealmondsshouldstayfreshfortwoyears,whileroasted,slivered,sliced,andblanchedalmondsshouldkeepforaboutoneyear(sixmonthsifthepackageisopened).Thenutswilllastevenlongerwhenrefrigerated.

PREPARATIONTIPEventhoughyou’lllosesomeofthenutrientsbyblanchingalmonds,somerecipesforbakedgoodscallforthem.Toblanchyourown,dropalmondsintoboilingwaterfor30seconds.Afterdraining,poptheskinsoffwithyourfingers.Oruseregularalmonds—theflavorwillbethesame.

DIDYOUKNOW?Emergingresearchshowsthatalmondsmaybeprebiotic,meaningtheymayfuelthegoodbacteriainyourgut—boostingyouroverallimmunehealth.

recipesFreshMuesliwithAppleandAlmondsSablefishinTomato-SaffronStewPanfriedTroutwithAlmondsandParsleyWhole-WheatSpaghettiwithHerb-AlmondPestoandBroccoliSobaNoodle,Tofu,andVegetableStir-FryCauliflowerandBarleySaladwithToastedAlmondsOven-DriedFruitwithChocolateandToastedAlmonds

AnativeofNorthAmerica,nowgrownmainlyinGeorgiaandTexas,thepecanistheseedofaspeciesofhickorytree.IthaslongbeenassociatedwithSoutherndessertslikepieandpralines,butitsrich,satisfyingflavormakesitjustasperfectforhealthierfaresuchassalads,orasasnackallbyitself.

HEALTHBENEFITSAdailyhandfulofpecansreducesyouroverallriskofheartdisease.Unlikesaturatedfats,theunsaturatedfatsinpecanshelptolowercholesterollevels,especiallyLDL(“bad”)cholesterol.PecansalsocontaintheaminoacidL-arginine,whichmayimprovetheflexibilityofarterywallsanddecreasetheriskofarterialbloodclots.EatingpecansalsoaddsfiberandvitaminEtoyourdiet.

HOWTOBUYBuyunshelledpecansinthefall,theirpeakseason,andlookforshellswithnocracksorblemishes.Makesuretobuyshelledpecansinanairtightpackage.

HOWTOSTOREThebestplacetokeepunshelledpecansisinanairtightcontainerintherefrigerator(uptosixmonths)orthefreezer(uptooneyear).Keepshelledpecanswellwrappedinadry,coolspotuptothreemonths(orsixmonthsinthefreezer).

DIDYOUKNOW?Pecans’highfatcontentmakesthemparticularlypronetorancidityifbruisedorexposedtolight,heat,ormoisture,sohandlewithcare.

recipesPecanPancakeswithMixedBerryCompoteSautéedSpinachwithPecansandGoatCheeseFour-BerrySalad

toastingnutsTotoastalmonds,pecans,oranyothernuts,preheatovento350°F.Spreadnutsonarimmedbakingsheet.Cook,tossingonceortwice,untilfragrant,5to10minutes.

GrownintheAmericanSouthwesttoday,pistachiosoriginatedincentralAsia,wherethewordfortheopenshellalsomeans“laughing.”Thevividlycolorednutshaveabutterytastethatmakesthemirresistibleforsnacking;theyalsoaddflavor,crunch,andatouchofsophisticationtodishesbothsweetandsavory.

HEALTHBENEFITSRichinproteinandfiber,pistachiosareagreatsourceofenergyandarepackedwithantioxidants.Theymayevenreducethebody’sresponsetostress,makingthemawonderfulworkdaytreat.Thenutsarehighinpotassium,whichhelpsnormalizebloodpressure,maintainwaterbalanceinthebody,andstrengthenmuscles.Likemanyothernuts,theycontainhealthymonounsaturatedfats,whichcanhelplowerLDL(“bad”)cholesterolandpreventheartdisease.

HOWTOBUYChoosenutswithpartiallyopenedpalebeigeshells(avoiddyedpistachios),andpurchasethemfromastorethathasfrequentturnover.Stickwithunsaltedpistachiostoavoidaddedsodium,whichcounteractsthepotassiumpresentinthenuts.

HOWTOSTOREKeepnutsinanairtightcontainerintherefrigeratorforuptosixmonths,orinthefreezerforuptooneyear.

DIDYOUKNOW?Pistachiosgettheiremeraldhuefromchlorophyllinthenut,thesamecompoundthatgivesgreenleavestheircolor.

recipesGranolaQuinoa,Apricot,andNutClustersStrawberrieswithYogurtandPistachios

Dependingonhowyousplitawalnutinitsshell,thenutresembleseitheraheartorabrain—whichissoapt,really,sincethesenutsdowondersforboth.LoadedwithvitaminEandgood-for-youfats,walnutsalsohelpfightinflammationandprotectthecardiovascularsystem.

HEALTHBENEFITSMostnutsboasthealthyoil,butwalnutshaveanaddededge.Theyaretheonlynuts—andoneofthefewfoods—thatofferappreciableamountsofalpha-linolenicacid,orALA,anomega-3fattyacid.ALA,whichthebodycan’tmanufacture,protectstheheartbyimprovingyourratioofHDL(“good”)toLDL(“bad”)cholesterolandreducinginflammation,whileplayingasignificantroleinthedevelopmentofthebrainandcognitivefunction.Walnutsalsoprovideaconcentratedsourceofdisease-fightingantioxidants,includinggamma-tocopherol,atypeofvitaminE.

HOWTOBUYBecauseoftheirhighpolyunsaturatedfatcontent,walnutsaremoreperishablethanothernuts.Buyfromsourceswithahighturnover,andchoosenutsthatarestillintheshellifpossible.Ifyoudobuyshelledwalnuts,choosehalvesratherthanpieces,asmorecutorbrokensurfacesencourageoxidation.

HOWTOSTOREStorewalnutsinanairtightcontainerintherefrigerator(upto6months)orfreezer(upto1year)tomaximizefreshness.

DIDYOUKNOW?Artistsusedtorelyonwalnutoilasadryingagentforpaintbecauseitsslowdryingtimeallowedforevenapplicationoverabroadsurface.Theoilwouldformasolidfilmafterlongexposuretoair,renderingcolorsrichandluminouswithitstranslucency.Infact,MichelangelousedwalnutoilinpaintingtheSistineChapel.

recipesBananaBreadwithWalnutsandFlaxseedRoastedRedPepperandWalnutDipSpicedNutsandSeedsGreekYogurtandVegetableSandwichesPaprikaShrimpwithWalnutsWalnut-CrustedChickenBreastsOrange-WalnutOliveOilCakewithSweetYogurtFour-BerrySaladDoubleDarkChocolateandGingerBiscotti

Richinfiber,phytochemicals,andomega-3fattyacids,flaxseedisextremelynutritious.Youcanreapitsrichrewardsbyeatingonlyatablespoonofgroundflaxseedaday;addittoyouroatmealoranomeletforbreakfast,orslipitintoapeanutbuttersandwichforlunch.

HEALTHBENEFITSAboutthesamesizeassesameseeds,theseshinybrownseedsareoneoftherichestsourcesofalpha-linolenicacid(ALA),anessentialfattyacidintheomega-3family,whichprovidesanti-inflammatorybenefitsandprotectsagainstatherosclerosis,heartdisease,andstroke.Flaxseedalsocontainsabalanceofsolubleandinsolublefibertohelpwithdigestionandcardiovascularhealth,andit’sanexcellentsourceoflignans—phytoestrogensassociatedwithloweredriskofhormone-relatedcancers,includingbreastcancer.Tomaketheseed’shealthbenefitsmoreavailabletoyourbody,grindflaxseedbeforeusingit.Buytheseedwholeandprocessafewtablespoonsatatimeusingaspicegrinderoraspecializedflaxseedgrinder.Thehighfatcontentofflaxseedcanmakeitgorancidquicklyonceyoubreakthehull,souseitimmediatelyaftergrinding.

HOWTOBUYFlaxseedcomesindarkbrownandgoldenvarieties.Togetthehighestlevelofnutrients,buywholeflaxseedandmakesurethestorehasahighturnovertoensurefreshness.Ifpurchasingpregroundflaxmeal,makesureit’sbeenvacuum-packedandkeptrefrigerated.

HOWTOSTORETopreventoxidation,refrigerateorfreezewholeorgroundflaxseedinatightlysealedcontainer.

PREPARATIONTIPYoucanintegratemoreflaxintoyourdietbymixinggroundseedsintofruitsmoothies,darksauces,andstews.Youcanalsoincorporateflaxintomanybakingrecipeswithoutdiminishingitshealthbenefits.Foreverycupofflour,tryreplacing¼cupwithgroundflax.

DIDYOUKNOW?Flaxseedcomesfromthesameblue-floweredplant,Linumusitatissimum,thatbringsuslinenfabricandthelinseedoilusedinwoodworking.

recipesPowerProteinSmoothieBananaBreadwithWalnutsandFlaxseedOatBran–ApplesauceMiniMuffinsWhole-WheatPastaSalad

Morethanjustathriftysnackscoopedfromajack-o’-lantern,pumpkinseedsareatruenutritionaltreasure,richinproteinandminerals.Pumpkinsyieldlarge,flatseedswithaslightlychewytextureandamellow,nuttyflavor.Dependingonthevarietyofthepumpkin,someoftheolive-greenseedscomeencasedinanediblewhiteshell.

HEALTHBENEFITSWhentheancientAztecssnackedonpumpkinseeds,theywereontosomething:Justahandfuloftheseseedsoffersaconcentratedsourceofproteinandenergy-producingmagnesium,alongwithgenerousamountsofimmunity-protectingzinc.Abundantinphytosterols,whichhelplowercholesterol,pumpkinseedsalsoprovideplentyoffiberwheneatenintheirshells.

HOWTOBUYScoopseedsfromanactualpumpkinorbuytheseedsraworroasted,prepackagedorinbulk.“Pepitas”arealsopumpkinseeds,typicallyhulled.

HOWTOSTOREBecauseoftheirhighoilcontent,pumpkinseedsturnrancideasily,sorefrigeratetheminanairtightcontainerandeatwithinamonthortwo.Youcanalsofreezethemforseveralmonths.

PREPARATIONTIPRoastedpumpkinseedsaredeliciouseatenoutofhandoraddedtogranolaortrailmix.Toasttheminasmallskilletovermedium,shakingpanoccasionally,untiljuststartingtodarken,2to3minutes(becarefulnottoletthemburn).Transfertoaplatetocool.

DIDYOUKNOW?Youcanroastandeattheseedsofanytypeofpumpkin,whetherit’saculinarypumpkinusedtomakeasweetpumpkinpieorafieldpumpkincarvedforHalloween.

recipesQuinoaandCornSaladwithToastedPumpkinSeedsArugulawithMaple-RoastedPumpkinChickenwithPumpkin-SeedMole

Thedesireforanimalproteinisperhapsnotuniversal,butcertainlyprimal.Everycellinyourbodycontainsprotein;itaccountsforhalfthebody’sdryweight.Animalfoodsareone-stopsourcesforhigh-qualityprotein,offeringalltheessentialaminoacidsneededforgoodhealth.Yetnotallanimalproteinsareequalintermsoftheirnutritionalvalue.Insteadofredmeat,whichishighinsaturatedfat

andthereforeraisesLDL(“bad”)cholesterol,thefocushereisonthreehealthiertypesofanimalprotein:eggs,yogurt,andfattyfish.Insteadofsaturatedfat,fattyfishcontainmostlypolyunsaturatedfats,particularlyheart-healthyomega-3s.TheyalsopackawealthofBvitaminsandminerals.Yogurtisarichsourceofcalcium,protein,andbeneficialbacteria—anditworkswonderfullyinallkindsofdishes,includingbreakfastsmoothies,dips,dressings,anddesserts.Eggscontainhigh-qualityproteinaswell.Infact,theyarethestandardagainstwhichallotherproteinsourcesaremeasured.Atthesametime,theyoffervaluablevitamins,andyoucan’tbeattheirversatilityinthekitchen.

EGGSYOGURTSABLEFISHRAINBOWTROUTWILDALASKANSALMON

Longknownasafoeofthecholesterol-conscious,eggshavegarneredabadrap.However,thereismuchtoredeemthispowerfulproteinsource;inmoderation,eggs—whichwerefirstrecordedasfoodinChinaaround1400b.c.—supplyawealthofnutrientsinonedelicate,affordablepackage.

HEALTHBENEFITSProtein-richeggsincludealltheaminoacids—thebuildingblocksofprotein—thebodyneeds.Notonlydoesthiskindofproteinpreserveleanmuscle,italsocreatesafeelingoffullness,whichisintegraltoweightmanagement.Ifit’sproteinyou’reafter,don’trelyonthewhitesalone.Whiletheysupplyalittlemorethanhalfanegg’sprotein—aswellasniacin,riboflavin,magnesium,andpotassium—theyolksstealthenutritionalshow.Contributingtoeyehealthandbrainfunction,thebrightyellowcentercontainsvitaminA,riboflavin,choline(theeggisnature’sbestsourceofthisnutrient),folate,andthecarotenoidsluteinandzeaxanthin,whichprotectagainstmaculardegenerationandcataracts.Theyolksdocontainallofanegg’scholesterol,butresearchhasshownthatonlyalittlemakesitintothebloodstream.Ifyouhavenormalcholesterollevels,aneggadayshouldnotadverselyaffectyourhealth.Forpregnantwomen,wholeeggscanbeparticularlyimportantfortheirabundanceofBvitamins—nutrientsthatinfluenceababy’sbrainandnervous-systemdevelopment.FewfoodsotherthaneggscontainvitaminD,whichincreasesthebody’smetabolismofcalciumandassistswithproperimmunefunction.

HOWTOBUYANDSTOREEggcolorisdeterminedbythebreedofhenbuthasnobearingonflavor,quality,ornutrition.Theegg’sgrade—AA,A,orB—indicatesitsqualityintermsofweightandappearance;usuallyonlyAAandAarefoundinstores,withlittledifferencebetweenthetwoinnutritivevalue.Theweight,age,andbreedofahendeterminehowtheeggisformedandthereforeitssize:medium,large,orextra-large.Checkthecartonforthedateitwaspacked:Eggsstoredinthecoldestpartoftherefrigerator(notinthedoor,whichistoowarm)shouldlastfourtofiveweeksfromthepackeddate.Openthecartontocheckforcracksbeforebuying.

PREPARATIONTIPMediumeggsworkwellformostuses.Therecipesinthisbooktypicallycallforlargeeggs.Separateeggswhilecold,butbringeggwhitestoroomtemperaturebeforebeating;thishelpsthemachieveafullervolume.Tohardcookeggs,placetheminasaucepan;addenoughwatertocoverby1inch.Bringwatertoasimmer;removefromheat.Cover,andletstand12minutes.Drainandrinseeggsundercoldrunningwater.Unpeeledeggscanberefrigeratedforupto1week.

ABETTEREGG?Here’showtodecipherthelabelsonthewiderangeofspecialtyeggsnowavailable,soyoucanmakeaninformedbuyingdecision.OMEGA-3EGGSarefromchickenswhosefeedincludesflaxseed,fishoil,orotherfoodsrichinomega-3fattyacids,whichhelpreducetheriskofheartdiseaseandstroke.Theyolksboastomega-3levelsaboutthreetofivetimeshigherthanthoseofregulareggs.CAGE-FREEEGGScomefromhensthatliveonlyinside,butroamfreeinabarnorpoultryhouse.FREE-RANGEEGGSareproducedbyhensraisedoutsideorwithaccesstotheoutdoors(butanopendoordoesn’tmeanahennecessarilysteppedoutside).ORGANICEGGSarelaidbyhensraisedoncertified-organicfeedandwhohaveaccesstotheoutdoorsandexerciseareas,accordingtoUSDAregulations.Allantibioticuseisprohibited.PASTEURIZEDEGGSreducetheriskofcontaminationbysalmonellabacteria,themostfrequentlyreportedcauseoffood-borneillness.(Cookingeggsthoroughlykillssalmonella,soit’sathreatonlyifyoueatyoureggsraw.)

LOW-CHOLESTEROLEGGScomefromchickensfedanall-vegetariandietthat’salsohighincanolaoil.Theycontainatleast25percentlesscholesterolthanothertypesofeggs.

recipesEgg,Kale,andRicottaonToastFrittataRancherawithBlackBeansMushroomandScallionFrittataHard-CookedEggWhiteswithAvocadoEggSaladSandwichesSalmonSaladandCurriedEggonMultigrainBreadMushroomSoupwithPoachedEggsandParmesanCheeseCannellini-BeanNiçoiseSaladRoastedAsparagusSaladwithPoachedEggs

DerivedfromaTurkishwordmeaning“tothicken,”yogurtisago-tonutritioussnack.Theveryprocessofyogurt-makingincreasesitshealthbenefits:Milkisfirstheated,thenfermentedwithbacteria.Theresultisacreamy,tangytreatalivewithfriendlymicrobesthataiddigestion.

HEALTHBENEFITSToboostyourcalciumintake,reachforyogurt:Onecupprovidesupto45percentofanadult’sdailyrequirement.Alongwiththecalciumcomesprotein,ahostofBvitamins,andmineralssuchaspotassiumandphosphorus.Yogurt’smostuniquehealthattribute,though,isitsbacteria;someofthesebacteriahelpfermentthemilk,butotherstrainsareprobiotic.TheseliveandactiveculturesincludeLactobacillusbulgaricusorL.acidophilusandStreptococcusthermophilus(someyogurtmakersaddothercultures,too),andmayhelpmaintainthehealthofthedigestivetract,boosttheimmunesystem,preventyeastinfections,andlowercholesterol.

HOWTOBUYANDSTORELookforyogurtthatcontainsonlymilkandliveandactivecultures—nosugarorartificialsweeteners.(Addyourownchoppedfruitandnaturalsweetener,ifyouwant.)Skipyogurtlabeled“heattreated,”whichmeansitwasheatedafteritwasmade,aprocessthatdestroysliveandactivecultures.Refrigerateyogurtinanairtightcontainer,andcheckthesell-bydate;itshouldbesafetoeatforafewdaysafterthat.Don’tfreezeit—thefreezingprocessmaydestroysomeofyogurt’shealthybacteria.

DIDYOUKNOW?Thelacticacidinyogurtmakesitscalciumeasiertodigest,andtheculturesinyogurteasethebody’sabsorptionofcalcium.Soevenifaservingofyogurtandaservingofmilkcontainthesameamountofcalcium,yougetmoreofitifyouchooseyogurt.

PREPARATIONTIPIfarecipecallsforGreekstyleyogurt,andyoucan’tfindit,strainregularyogurttoachievethesamecreamytexture:Placeitinafinestraineroverabowl;refrigerateforaboutonehour.Discardliquidaccumulatedinthebowl.

recipesPapaya-GingerSmoothiePapaya-BerryYogurtParfaitsGreekYogurtandVegetableSandwichesOrange-WalnutOliveOilCakewithSweetYogurtStrawberrieswithYogurtandPistachios

Alsoknownasbutterfishorblackcod(thoughit’snotrelatedtocodfish),thislargecold-waterfishlivesinthenorthPacificOcean.Itsflakywhitefleshisflavorfuland,yes,buttery,withanomega-3oilcontentthatrivalsthatofsalmon.Sablefishtastesmilderthanotherfattyfish,but,likethem,itcanbepreparedbyhigh-heatcookingmethodssuchasgrilling.LimitedsuppliesandhighdemandinJapanhavedrivenupthepriceofsablefish,butit’sahealthfulandflavorfulsplurge.(Andit’sanenvironmentallysoundchoice.)

HEALTHBENEFITSLikemostfish,sablefishisagreatsourceofprotein,Bvitamins(especiallyniacinandB12),andminerals(notablyselenium).Itshinesbrightest,however,infatcontent:A5-ounceservingprovidesabout3gramsofheart-healthyomega-3s,namelythepowerfulpairofdocosahexaenoicacid(DHA)andeicosapentaenoicacid(EPA).Harvestedfromrelativelypurewaters,sablefishalsohasverylowlevelsofmercury,PCBs,anddioxinscomparedwithmanyotherfish.

HOWTOBUYChooseAlaskanorCanadiansablefish,ifpossible,whichtendtobemoresustainablyharvestedthansablefishfromWestCoastfisheries.Lookforfilletsorsteakswithfirm,moistfleshandlittletonofishysmell.Sablefishfreezeswell,andsmokedsablefishhasexcellentflavor;youcanbuybothkindsatspecialtyfishshopsandonline.

HOWTOSTOREEatfreshsablefishthesamedayyoubuyit;thehighoilcontentmakesthisfishespeciallypronetospoilage.Frozenfishshouldbethawedintherefrigerator,notonlyforsafetybutbecausethawingtooquicklycancompromisetexture.

PREPARATIONTIPTogrill,rubfilletalloverwithoil,andseasonwithsaltandpepper.Cookovermediumheatuntilfishflakeswithaforkandisopaquethroughout,3to4minutesperside.

DIDYOUKNOW?Sablefishswimatdepthsasgreatas9,800feetandareamongthelongest-livingspeciesoffish;theoldestdocumentedonewas94yearsold.

recipesSablefishinTomato-SaffronStewHoisin-GlazedSablefishwithBokChoySablefishenPapillotewithShiitakeMushroomsandOrange

ThisnativeAmericanfish—arelativeofPacificsalmonandArcticchar—isprizedforitsdelicateflavor.Whilefishingistheonlywaytoobtainwildrainbowtroutinthiscountry,supermarketscarrystockfromU.S.farms.Fortunately,rainbowtroutfarmsaregenerallywellmanagedandsustainable,withalowriskofpollution.

HEALTHBENEFITSComparedwithotherfish,rainbowtroutisarelativelyinexpensivesourceofinflammation-fightingomega-3fattyacids,with1.6gramsina5-ounceserving.Likeotherfattyfish,trout’somega-3saremainlythescientificallysupporteddocosahexaenoicacid(DHA)andeicosapentaenoicacid(EPA).Protein-richtroutalsoharborsplentyofBvitamins;eatingoneservinggivesyou37percentofthedailyrequirementofpantothenicacid,89percentofniacin,andwellover100percentofB12.Anditprovidesahealthydose—89percent—oftheantioxidantselenium.

HOWTOBUYRelativelysmall(aboutapoundperfish),farmedtroutareoftensoldwhole;chooseafishwithbrightredgillsandshinyskin.Youcanalsofindthembutterfliedwithbonesandheadremoved,orasfillets;lookforfleshthat’spalepinktowhiteincolorandfirmtothetouch.

HOWTOSTOREEattroutthesamedayyoubuyit;ifyouneedtostoreitforaday,placethewrappedfishonabedofcrushediceonthebottomshelfofyourrefrigerator.

PREPARATIONTIPBrushfilletswithoil,andgrillorbroiluntilcookedthrough,6to8minutes(turnhalfwaythroughifgrilling).

DIDYOUKNOW?Steelheadtrout,anothersought-aftergamefish,aresimplyrainbowtroutthathavetraveledfromfreshwaterstreamstosaltwaterforpartoftheirlives.Theirscaleslosethecharacteristicrainbowhueandbecomesilverygray,acolorthatimprovestheirchancesofsurvivalinthesea.

recipesGrilledTroutwithOreganoPanfriedTroutwithAlmondsandParsley

Highlyregardedforitsdeliciousflavor,salmonhasastellarnutritionalreputation,yetlacksthehighmercurylevelsthattaintsomeofitsseafoodkin.FromBvitaminstoomega-3s,thispowerfoodisahealthycatchinmorewaysthanone.

HEALTHBENEFITSCelebratedforitsomega-3fattyacids,salmonoffersbothdocosahexaenoicacid(DHA)andeicosapentaenoicacid(EPA),buttheamountvarieswiththetypeofsalmon.Researchshowstheseomega-3scanhelplowertriglyceridelevelsandbloodpressureandmayevenalleviatesymptomsofrheumatoidarthritis.Wildsalmon’spinkhue,whichcomesfromadietofnutrient-richkrill,signalsanabundanceofcarotenoids,mainlyastaxanthin,whichhasanti-inflammatoryproperties.Themineralselenium,anotherantioxidantfoundinsalmon,protectshealthycellsbyfightingofffreeradicals;italsohelpsthyroidfunction.SalmonboastsBvitamins(includingniacin,B6,B12)andvitaminD,whichisfoundnaturallyinfewfoods.Considercannedwildsalmonwhenfreshisnotanoption;ityieldsthesamebenefits.

HOWTOBUYRich-tastingwildsalmonisthesafestbet.Itoffersmorenutrientsthanfarmed;typically,wildAlaskansalmonmakesabetterenvironmentalchoice,too.Thefarmingprocesspollutesoceanwaters,oftenrequirestheuseofantibiotics,andresultsinfish(soldas“Atlanticsalmon”)withlowerlevelsofvitaminDandomega-3sthanwild.FarmedsalmonalsotendtobehighinPCBs(polychlorinatedbiphenyls),duetotheirdietoffishmeal.Andbecausefarmedsalmondon’teatwildcrustaceans,theyeitherhavepalerfleshthanwildsalmonorarefedcolor-alteringdietarysupplements.(Askyourfishmongerhowthefishwasraisedorcaught.)

HOWTOSTOREKeepfreshsalmonintherefrigeratorwrappedinpaperforuptotwodays.Frozensalmonmaybestoredinaresealableplasticbagforuptothreemonths.

PREPARATIONTIPSalmontastesbestwhenpreparedsimply,showcasingitsnuancedflavor.Itpairswellwithcitrusandfreshherbs.Tobroil,rubwithoilandseasonwithsaltandpepper.Cookjustuntilthefleshisopaque,butstillmoist,6to8minutes.

DIDYOUKNOW?Whenwildsalmonswimupstreamfromtheoceanintoriversandstreamstospawn,theyhelpreplenishthosefreshwaterhabitatswithnutrientssuchasnitrogenandphosphorus.

recipesSteamedSalmonwithAvocadoSalmonSaladandCurriedEggonMultigrainBreadPoachedSalmonwithAsparagus,Herbs,andBabyGreensRoastedSalmonandParsnipswithGingerCurry-RubbedSalmonwithNapaSlawCitrus-RoastedSalmonwithSpringPeaSauceMisoSalmonwithCilantroSauce

BreakfastStartersandSnacksSandwichesandWrapsSoupsandStewsSaladsMainDishesSideDishesDesserts

powerproteinsmoothiepapaya-gingersmoothieavocado-pearsmoothiecherry-berryteasmoothiegranolaquinoacrunchwithseasonalfruitandyogurtfreshmuesliwithappleandalmondswhole-graintoastwithgoatcheeseandraspberriespapaya-berryyogurtparfaitsbananabreadwithwalnutsandflaxseedoatbran–applesauceminimuffinsegg,kale,andricottaontoastfrittatarancherawithblackbeansmushroomandscallionfrittatapecanpancakeswithmixedberrycompotesteamedsalmonwithavocadohard-cookedeggwhiteswithavocado

PowerProteinSmoothie

SERVES2

Pomegranatejuiceofferspowerfulantioxidantsthatstrengthenthevascularsystem.Flaxseedaddsaboostoffiberandomega-3fattyacids.

2cups(12ounces)mixedfreshorfrozenberries1cup(about8ounces)drainedsilkentofu¼cupunsweetenedpomegranatejuice2tablespoonshoney,plusmoretotaste2tablespoonsgroundflaxseed1teaspoonfinelygratedpeeledfreshginger

Pureeallingredientsinablenderuntilsmooth,15to20seconds,addingupto1tablespoonmorehoney,ifdesired.Dividebetweentwoglasses,andserve.perserving:270calories;.03gsaturatedfat;.4gunsaturatedfat;0mgcholesterol;54gcarbohydrates;8.5gprotein;6.5mgsodium;9.2gfiber

Papaya-GingerSmoothie

SERVES4

PapayasuppliesheftydosesofvitaminAandenzymestoaidmorningdigestion.

1largepapaya(MexicanorSolo,about1pound),peeled,halvedlengthwise,seedsremoved,cutinto½-inchdice1cupicecubes⅔cupplainlow-fatyogurt1tablespoonfinelychoppedpeeledfreshginger1tablespoonhoneyJuiceof2lemons16freshmintleaves,plus4sprigsforgarnish

Pureefirst6ingredientsinablender.Thinwithwaterasnecessary.Blendinmintleaves.Divideamongfourglasses.Garnishwithmintsprigs;serve.perserving:92calories;.5gsaturatedfat;.3gunsaturatedfat;2.4mgcholesterol;20.7gcarbohydrates;3gprotein;33mgsodium;2.2gfiber

Avocado-PearSmoothie

SERVES4

Avocadoprovidesfolicacid,fiber,andmonounsaturatedfattyacids;pearaddsextrasolublefiberandsweetness.

1ripe,firmHassavocado½cup(about4ounces)drainedsilkentofu1cupunsweetenedpearjuice2tablespoonshoney½teaspoonpurevanillaextract2cupsicecubes

Cutavocadoinhalflengthwise;removepit,thenscorefleshintocubes.Withalargespoon,scrapefleshintoablender.Addtofu,pearjuice,honey,andvanilla,andpureeuntilsmooth.Addice;blenduntilsmooth.Divideamongfourglasses,andserve.perserving:164calories;1.1gsaturatedfat;5.8gunsaturatedfat;0mgcholesterol;23.3gcarbohydrates;2.3gprotein;6.5mgsodium;3.8gfiber

Cherry-BerryTeaSmoothie

SERVES4

Cherrieshelppreventinflammation,andblueberriesofferantioxidants,includingvitaminsCandK.Africanrooibosisateathat’shighinantioxidantsandsubtlysweet,butyoucanalsouserosehips,ginger,orhibiscus.

1cupplainGreekstyleyogurt(2percent)2cups(10ounces)frozensweetcherries1cup(5ounces)frozenredgrapes½cup(3ounces)frozenblueberries¾to1cupchilledbrewedherbaltea,preferablyAfricanrooibos

Pureeyogurt,fruit,and¾cupteainablenderuntilsmooth;addmoreteaasneeded.Divideamongfourglasses,andserve.perserving:130calories;.8gsaturatedfat;.1gunsaturatedfat;3.7mgcholesterol;25.3gcarbohydrates;6.2gprotein;21.4mgsodium;2.4gfiber

Granola

MAKES12CUPS

Chock-fullofgrains,nuts,seeds,fruits,andnaturalsweeteners,granolaiseasytoprepare,and,whenit’shomemade,it’smuchlowerinsugarandfatthanstore-boughtvarieties.Thisbasicrecipecanbeeasilyadaptedtocreatemanydifferentversions,includingthethreevariationsthatfollow.Youcanomitthenutsorthedriedfruit,asdesired.Foraveganoption,simplyomittheeggwhites;thegranolawon’tbeascrunchybutwillstillbedelicious.Freezegranolainanairtightcontainerforuptothreemonths(itthawsquickly),orstoreatroomtemperatureforuptotwoweeks.

6cupsold-fashionedrolledoats(notinstant)1¼cupschoppednuts,suchasrawalmonds,pistachios,walnuts,pecans,ora

combination(optional)¼cuprawhulledpumpkinseeds(pepitas)orsunflowerseeds⅓cupgroundflaxseedortoastedwheatgerm,oracombination¾teaspoongroundcinnamon3largeeggwhites¾teaspooncoarsesalt¾cupsweetener,suchashoney,agave,orunsulfuredmolasses⅓cupextra-virginoliveoil1cupcoarselychoppeddriedfruit,suchassourcherries,cranberries,currants,

raisins,apricots,figs,orpineapple

1Preheatovento350°F.Inabowl,combineoats,nuts(ifusing),pumpkinseeds,flaxseed,andcinnamon.Inanotherbowl,whisktogethereggwhitesandsaltuntilfrothy.Addhoneyandoil,andwhisktocombine.Stirintooatmixtureuntilcombined.2Spreadmixtureinevenlayersontworimmedbakingsheets.Bake20minutes;removefromoven,anduseaspatulatogentlyflipthegranolaandmoveitfromouteredgestocenter(tobrownevenly).Returntooven,andcontinuetocook

untilgoldenbrown,about10minutesmore.Coolcompletelyonsheets,thentransfertoabowl;stirindriedfruit.per½-cupserving:207calories;.7gsaturatedfat;5.5gunsaturatedfat;0mgcholesterol;30gcarbohydrates;6gprotein;68mgsodium;3.8gfiber

SUGGESTEDCOMBINATIONSPistachios,SunflowerSeeds,SourCherries,andToastedCoconutUse1¼cupschoppedpistachiosand¼cupsunflowerseedsinthebase.Aftergranolahasbeenbaked,stirin1cupdriedsourcherriesand½cuptoastedunsweetenedcoconut.Almonds,PumpkinSeeds,Currants,andPuffedBrownRiceUse1¼cupsslicedalmondsand¼cuppumpkinseedsinthebase.Aftergranolahasbeenbaked,stirin1cupdriedcurrantsand½cuppuffedbrownricecereal.MacadamiaNutswithCrystallizedGingerandPineappleUse1¼cupschoppedmacadamianuts,andmolassesasthesweetenerinthebase.Add¾teaspoongroundgingertotheoatmixture.Aftergranolahasbeenbaked,stirin¾cupchoppeddriedpineapple,¼cupchoppedcrystallizedginger,and½cuptoastedunsweetenedcoconut.

QuinoaCrunchwithSeasonalFruitandYogurt

SERVES4

High-proteinquinoamakesadelicioustoppingthatkeepswell.Here,thetoastedgraingivescrunchtoyogurtandfruit.Youcouldalsoaddafewtablespoonstoyourfavoritecerealforaddedtexture.

1cupquinoa,rinsedanddrained1tablespoonagavesyrup1tablespoonneutral-tastingoil,suchascanolaorsafflower4cupsplainGreekstyleyogurt(2percent)2cupsmixedfreshfruit,suchasberriesandcut-uppeachesormango

1Preheatovento375°F.Mixquinoawithsyrupandoil;spreadinanevenlayeronarimmedbakingsheet.Bakeuntilcrisp,stirringoccasionally,10to12minutes.Transfertoaplate,andletcoolbeforeserving.Storequinoacrunchinanairtightcontaineratroomtemperatureforupto4weeks.2Toserve,divideyogurtamongfourbowls,andtopeachwithfruitand2tablespoonsquinoacrunch.perserving:397calories;3.5gsaturatedfat;5gunsaturatedfat;15mgcholesterol;53gcarbohydrates;25gprotein;89mgsodium;3gfiber

FreshMuesliwithAppleandAlmonds

SERVES2

Madefromuncookedoats,driedfruits,andnuts,mueslidoesnotcontainsweeteners,oil,orothermorefatteningingredientsfoundinmanystore-boughtcereals.Nondairymilk,suchashazelnut,almond,orhempmilk,makesaneasysubstitutionforthosewithlactoseintolerance.

¾cupold-fashionedrolledoats(notinstant)¼cupslicedalmonds½cupplainGreekstyleyogurt(2percent)¼cupmilk½apple,diced2to4tablespoonshoney

1Preheatovento350°F.Spreadoatsandalmondsevenlyonarimmedbakingsheet.Bakeuntilalmondsaregoldenbrown,stirringoccasionally,7to8minutes.Transfertoaplate,andletcoolcompletely.(Thecerealcanbestoredforupto1weekinanairtightcontainer.)2Inasmallbowl,stirtogether¾cuptoastedoatmixture,theyogurt,andmilk.Coverandrefrigerateuntiloatsaresoft,about1hour,oruptoovernight.3Toserve,spoonmuesliintotwobowls.Dividingevenly,topwithappleandremainingtoastedoatmixture;drizzlewithhoney.perserving:322calories;1.4gsaturatedfat;5.4gunsaturatedfat;5.6mgcholesterol;49gcarbohydrates;13.8gprotein;36.3mgsodium;5.3gfiber

Whole-GrainToastwithGoatCheeseandRaspberries

SERVES2

Goatcheesemaybeagoodoptionforthosewhocan’ttoleratecow’smilk,andwhencombinedwithtartraspberriesontoastedbread,it’shardforanyonetoresist.

2sliceswhole-grainbread,toasted2ouncesfreshgoatcheese½cup(3ounces)freshraspberries1tablespoonhoney

Dividingevenly,spreadtoastwithgoatcheeseandtopwithberries.Mashtheberriesslightlywithafork,anddrizzlewithhoney.perserving:205calories;4.4gsaturatedfat;2.4gunsaturatedfat;13mgcholesterol;28gcarbohydrates;8.8gprotein;261mgsodium;4gfiber

Papaya-BerryYogurtParfaits

SERVES6

Papayaandberriesaddfiberandantioxidantstothesebreakfastcups,whileminthelpssoothethedigestivetract.Ifyouusestore-boughtgranolainsteadofmakingyourown,besuretolookforvarietiesthatarelowinfatandsugar.

1piece(2inches)freshginger5tablespoonshoney1½teaspoonsfinelygratedlemonzest,plus1tablespoonfreshlemonjuice1largepapaya(MexicanorSolo,about1pound),peeled,halvedlengthwise,

seedsremoved,cutinto½-inchdice1cup(6ounces)freshblackberries1cup(6ounces)freshraspberries2cupsplainGreekstyleyogurt(2percent)¼cupfinelychoppedfreshmint,plussprigsforgarnish½cupGranola

1Usingthelargeholesofaboxgrater,grateginger(unpeeled)intoafinesievesetoverabowl;presswithaflexiblespatulatoextractabout1tablespoonjuice(discardsolids).Add2tablespoonshoneyandthelemonjuice;whisktocombine.Addpapaya,blackberries,andraspberries,andtossgentlytocoat.2Mixyogurt,remaining3tablespoonshoney,andthezest.Spoonhalfthefruitmixtureintosixglasses,dividingevenly.Sprinklewithchoppedmint.Topwithhalftheyogurtmixtureandhalfthegranola,againdividingevenly.Layerwiththeremainingfruit,yogurt,andgranola.Garnishwithmintsprigs,andserve.perserving:190calories;1.2gsaturatedfat;1.1gunsaturatedfat;5mgcholesterol;35gcarbohydrates;8.5gprotein;40mgsodium;4.7gfiber

BananaBreadwithWalnutsandFlaxseed

MAKES1LOAF;SERVES8

Bananabreadstendtobehighinfatandsugar,butthiswholesomeloafreliesprimarilyonbananastokeepthebreadmoistandflavorful.Walnutsandagenerousamountofgroundflaxseedaddtextureandplentyofnutrients;substitutetoastedpecansforthewalnutsifyoulike,oromitthenutsaltogether.

2tablespoonsunsaltedbutter,melted,plus1teaspoon,softened,forpan½cupwhole-wheatflour¾cupall-purposeflour¼cupgroundflaxseed¾teaspooncoarsesalt¾teaspoonbakingpowder½teaspoonbakingsoda1largewholeegg,plus1largeeggwhite½cuppackedlightbrownsugar1½teaspoonspurevanillaextract¾cupmashedveryripebananas(about2)½cupwalnuts,toastedandcoarselychopped(optional)

1Preheatovento350°F.Brusha9-by-5-by-3-inchloafpanwithsoftenedbutter.Inabowl,whisktogetherbothflours,flaxseed,salt,bakingpowder,andbakingsoda.2Withanelectricmixeronmedium-lowspeed,beatwholeeggandeggwhiteuntilthoroughlycombined.Addmeltedbutter,thesugar,vanilla,andbananas,andmixuntilcombined.Addtheflourmixture,andmixonlowspeedjustuntilincorporated.Stirinwalnutsbyhand.3Pourbatterintopreparedpan.Bakeuntilgoldenbrownandatesterinsertedintothecentercomesoutclean,about35minutes.Letcoolslightlyinpanonawirerackbeforeturningoutontoracktocoolcompletely,topsideup.Thebread

canbewrappedtightlyinplasticandkeptatroomtemperatureforupto4days.perserving:263calories;3gsaturatedfat;7.5gunsaturatedfat;35mgcholesterol;37gcarbohydrates;6.1gprotein;231mgsodium;4.3gfiber

OatBran–ApplesauceMiniMuffins

MAKES2DOZEN

Loadedwithsolublefiber,theold-fashionedoatsinthesemuffinshelpreducecholesterolandregulatebloodsugar.Datesandapplesauce—bothfulloffiber,vitamins,andnaturalsugars—createacomplexcaramelflavorwhencombinedwiththehoney.

2cupsunsweetenedapplesauce2ouncesdates,pittedandchopped(about½cup)1cupwheatbran½cuplow-fatbuttermilk1largeegg2tablespoonshoney¾teaspoonfinelygratedpeeledfreshginger½teaspoonpurevanillaextract½cupplus2tablespoonsall-purposeflour2tablespoonsgroundflaxseed1¼teaspoonsbakingsoda¼teaspoonsalt¼teaspoongroundallspice¼cupplus1tablespoonold-fashionedrolledoats(notinstant)

Vegetableoilcookingspray

1Preheatovento375°F.Cookapplesauceanddatesinamediumsaucepanovermediumheat,stirringfrequently,untilmixtureisreducedto1¼cups,15to20minutes.Transfertoalargebowl,andletcoolcompletely.2Addbran,buttermilk,egg,honey,ginger,andvanillatoapplesaucemixture,stirringtocombine.Letstand10minutes.3Whisktogetherflour,flaxseed,bakingsoda,salt,allspice,and¼cupoats.Stirintoapplesaucemixture.4Coattwomini-muffintinswithcookingspray.Spoonbatterintopreparedcups,fillingeachtothebrim.Sprinkletheremaining1tablespoonoatsovermuffins,dividingevenly.Bake,rotatingtinshalfwaythrough,untilatesterinsertedintothecenterscomesoutclean,20to23minutes.Letcoolcompletelyintinsonwireracks.Muffinscanbestoredupto3daysatroomtemperatureinanairtightcontainer.perserving(1muffin):43calories;.1gsaturatedfat;.4gunsaturatedfat;9mgcholesterol;9gcarbohydrates;1.4gprotein;86mgsodium;1.6gfiber

Egg,Kale,andRicottaonToast

SERVES2

Lightlysautéedgreenstransformastandardegg-and-toastbreakfastintoaspecialmorningmealthatcouldalsoserveasalightsupper.Thekaleaddsahealthyboostofcalcium,folicacid,andcarotenoids,aswellasvitaminK.

2tablespoonsextra-virginoliveoil2garliccloves,crushed4cupschoppedtrimmedkale(about1largebunch),preferablyLacinato3tablespoonswater2tablespoonsfreshlemonjuice½teaspooncoarsesalt

Freshlygroundpepper2slicesrusticbread,toasted3tablespoonsricottacheese2largeeggs

1Heat1tablespoonoilinamediumskilletovermedium-high.Cookgarlicuntilbarelygolden,stirringfrequently,about1minute.Addkaleandthewater;cookuntiltender,stirringoccasionally,about8minutes.Addlemonjuiceandsalt,andseasonwithpepper;stirtocombine.2Spreadeachsliceofbreadwithhalfofthecheese.Topwithkalemixture,dividingevenly.3Heatremaining1tablespoonoilinanotherskilletovermedium.Crackeggsintoskillet,oneatatime.Cookuntilwhitesarejustset,about2minutes.Withaspatula,carefullyplaceaneggoneachbruschetta,andserve.perserving:313calories;4.2gsaturatedfat;14gunsaturatedfat;12mgcholesterol;27gcarbohydrates;12.7gprotein;731mgsodium;1.3gfiber

FrittataRancherawithBlackBeans

SERVES4

Afrittataisanexcellentmake-aheadmeal,deliciousservedhot,cold,oratroomtemperature.Blackbeansareagreatsourceoffiber,whichhelpstobalancebloodsugar.

6largewholeeggsplus2largeeggwhites¼cupfinelychoppedfreshflat-leafparsleyCoarsesaltandfreshlygroundpepper1tablespoonextra-virginoliveoil1onion,finelychopped1½cupsgrapeorcherrytomatoes,halved2 jalapeño chiles, finely chopped (ribs and seeds removed for less heat, if

desired)¼cupcrumbledfreshgoatcheese1can(15ounces)blackbeans,drainedandrinsed

1Heatbroiler,withrack4inchesfromtheheatsource.Inalargebowl,whisktogetherwholeeggs,eggwhites,andparsley;seasonwith½teaspoonsaltand¼teaspoonpepper.2Heatoilinamediumovenproofskilletovermedium.Addonion,tomatoes,andjalapeños;cook,stirringoccasionally,untilonionhassoftened,about6minutes.Addeggmixture.Sprinkleevenlywithcheese.Cover,reduceheattolow,andcookuntileggsarealmostset,5to7minutes.Meanwhile,heatbeansinasmallsaucepanovermedium-lowuntilwarmedthrough(addwateriftoodry);seasonwithpepper.3Uncoverskillet,andplacefrittataunderbroiler.Cookuntilthetopissetandjustbeginningtobrown,3to4minutes.4Runaflexiblespatulaaroundedgeoffrittatatoloosenfrompan,thenslideontoaplate.Cutfrittataintowedges,andservewithblackbeans.perserving:268calories;3.3gsaturatedfat;4.1gunsaturatedfat;3mgcholesterol;21gcarbohydrates;18gprotein;762mgsodium;7gfiber

MushroomandScallionFrittata

SERVES4

Anycombinationofmushroomsworkswellinthisdish;chooseamongshiitake,cremini,oyster,ormaitake.

3largewholeeggsplus3largeeggwhites¼cupcottagecheese6mushrooms,trimmed,cleaned,andthinlysliced4scallions,trimmedandfinelychoppedCoarsesaltandfreshlygroundpepper1tablespoonextra-virginoliveoil

1Heatbroiler,withrack4inchesfromheatsource.Inalargebowl,whisktogetherwholeeggs,eggwhites,andcottagecheese.Addmushroomsandscallions;seasonwith½teaspoonsaltand¼teaspoonpepper.2Heatoilinamediumovenproofskilletovermedium.Addeggmixture.Cookuntileggsarealmostset,3to5minutes.3Transferskillettobroiler.Cookuntilthetopissetandjustbeginningtobrown,3to4minutes.Runaflexiblespatulaaroundedgeoffrittatatoloosenfrompan.Cutintowedges,andserve.perserving:112calories;1.8gsaturatedfat;5gunsaturatedfat;160mgcholesterol;3.5gcarbohydrates;7.7gprotein;254mgsodium;.6gfiber

PecanPancakeswithMixedBerryCompote

SERVES4

Combiningberries(goodsourcesofvitaminCandanthocyanins)withvitaminE–filledwheatgermandpecansmaximizesthisbreakfastfavorite’santioxidantproperties.

2cups(12ounces)mixedfreshorfrozenberries(thawed)1tablespoonhoney1teaspoonfinelygratedlemonzest½cupall-purposeflour¼cupwhole-wheatflour¼cuptoastedwheatgerm2teaspoonsbakingpowder½teaspoonbakingsoda¼teaspoonsalt1cupplainlow-fatyogurt2tablespoonsunsaltedbutter,melted,plusmoreforpan1largeegg½cuppecans,coarselychopped

1Inasmallsaucepan,bringberries,honey,andlemonzesttoaboil.Reduceheattoasimmerandcook,stirringoccasionally,untilthickened,7to8minutes.Transfertoabowl.2Preheatovento200ºF.Whisktogetherflours,wheatgerm,bakingpowder,bakingsoda,andsalt.Inanotherbowl,whisktogetheryogurt,meltedbutter,andegg;addflourmixtureandpecansandwhiskuntiljustmoistened(battershouldbeslightlylumpy;donotovermix).3Heatagriddleorlargeskilletovermedium.Lightlycoatgriddlewithbutter.Workinginbatches,add¼cupbatterperpancake,usingthebackofaspoontospreadtoabout4inchesindiameter.Cookuntilbubblesappearonsurfaceandstarttoburst,1to3minutes.Flipwithathinspatula,andcookuntillightly

brownedontheotherside,1to2minutesmore.Transfertoabakingsheetandkeepwarmintheovenwhileyoumakemorepancakeswithremainingbatter.Servewarm,toppedwithberrymixture.perserving:368calories;6gsaturatedfat;13gunsaturatedfat;72mgcholesterol;40gcarbohydrates;12gprotein;566mgsodium;6gfiber

SteamedSalmonwithAvocado

SERVES4

Asteamedsalmonfilletmakesforahealthful—andunexpectedlydelicious—morningmeal,especiallywhenservedwithavocado.Bothfoodsareexcellentsourcesofunsaturatedfats,whichbenefittheheart.

2lemons(1slicedintothinrounds,1cutintowedges)4wildsalmonfillets(each1inchthickandabout4ounces)Coarseseasalt,suchasfleurdesel1ripe,firmHassavocado

1Arrangelemonroundsonbottomofabamboosteamerbasket.Seasonsalmonfilletsonbothsideswith¼teaspoonseasalt,dividingevenly.Placesalmonontopoflemonrounds,andcoverwithsteamerlid.2Bringabout1inchofwatertoasimmerinalargeskillet.Placesteamerbasketinskillet,andsteamuntilfishisopaquethroughout,about7minutes.3Cutavocadoinhalflengthwise,andremovepit;peelandthinlyslice.Arrangeavocadoandsalmononplates.Seasonsalmonwithmoresalt,ifdesired,andservewithlemonwedges.perserving:303calories;3.2gsaturatedfat;12.3mgunsaturatedfat;69mgcholesterol;7.7gcarbohydrates;24gprotein;180mgsodium;3.9gfiber

Hard-CookedEggWhiteswithAvocado

SERVES4

Thisbreakfastisagoodoptionforanyonemonitoringcholesterolintake:Eggwhitesdon’tcontainanysaturatedfat,andavocadoshavemonounsaturatedfat,whichactuallyhelpslowerLDL(“bad”)cholesterol.

8largehard-cookedeggs2ripe,firmHassavocadosCoarsesaltandfreshlygroundpepper1tablespoonextra-virginoliveoil

1Peeleggsandcutinhalf.Removeyolks(reserveyolksforanotheruse,ifdesired).Tearwhitesinto1-inchpieces;divideamongfourbowls.2Cutavocadosinhalflengthwise,andremovepits.Usingaspoon,scrapeoutbite-sizepiecesintobowls,dividingevenly.Seasonwithapinchofsaltandpepper.Drizzleeachservingwith¾teaspoonoil,andserve.perserving:211calories;2gsaturatedfat;13gunsaturatedfat;0mgcholesterol;9.1gcarbohydrates;9gprotein;238mgsodium;6gfiber

sweetpotatohummussteamedartichokeswithtwodippingsaucesartichoke-spinachdiproastedredpepperandwalnutdipsoy-wasabispreadblackbeansalsawithbakedchipsclassicguacamolecrisptofuwithvegetablesandsesame-gingerdippingsauceyellowsplitpeadiptaramasalataquinoa,apricot,andnutclustersbeetchipsroastedredpepperswithanchovieschickpeanibblesandcrunchysplitpeabitesspicednutsandseeds

SweetPotatoHummus

MAKES4CUPS

Sweetpotatoes’orangehueisthebeautifulresultofawealthofbeta-carotene,whichhelpssupporteyehealthandimmunity.ChickpeasprovidearichsourceofsolublefiberandB-vitaminsforcardiovascularhealth.Byservingthisdipwithcrisp-tendervegetablessuchasredpeppersandbroccoli,youwillalsogetvitaminC,selenium,andsulforaphane,anantioxidantshowntopreventcertaintypesofcancers.Whole-wheatpitabreadisanotherhealthful,fiber-richalternativetocrackers.

1poundsweetpotatoes(about2),peeledandcutinto1-inchpieces1can(15ounces)chickpeas,drainedandrinsed¼cupfreshlemonjuice(from1to2lemons)¼cuptahini(sesameseedpaste)2tablespoonsoliveoil2teaspoonsgroundcumin1garlicclove,finelychoppedCoarsesaltandfreshlygroundpepper½teaspoonhotorsmokedpaprika,forgarnish

1Fillalargepotwith2inchesofwater;setasteamerbasket(orcolander)insidepot,andbringwatertoaboil.Addpotatoes;reduceheattoasimmer,cover,andcookuntilpotatoesaretender,10to12minutes.2Transferpotatoestoafoodprocessor.Addchickpeas,lemonjuice,tahini,oil,cumin,andgarlic.Pureeuntilsmooth,about1minute;thinwithupto2tablespoonsofwaterifnecessary.Add¼teaspoonsaltandseasonwithpepper.Letcool;refrigerateforupto1weekinanairtightcontainer.Garnishwithpaprikabeforeserving.per¼-cupserving:106calories;.6gsaturatedfat;3.4gunsaturatedfat;0mgcholesterol;14.8gcarbohydrates;2.9gprotein;151mgsodium;2.7gfiber

SteamedArtichokeswithTwoDippingSauces

SERVES4

Steamedartichokesareoftenservedwithmeltedbutterandothersaucesthatarehighinfatandhavelittlenutritionalvalue.Thedipshereusehealthieringredientsandintegratespicesandherbsforboldflavor.

STEAMEDARTICHOKES1lemon4globeartichokes(12ounceseach)

Prepareabowlofwaterlargeenoughtoholdalloftheartichokes.Peel1lemonwithavegetablepeeler,thencutinhalfandsqueezethejuiceintothebowl.Removeanytoughouterleavesfromartichokes.Workingwithoneartichokeatatime,useaserratedknifetocutoffthetopquarterofeach.Usekitchenshearstotrimsharptipsoftheleaves.Removeanysmallleavesfrombottomandtrimstemjustenoughthatartichokecanstandupright;placeinlemonwatertokeepitfromturningbrownwhilerepeatingwithremainingartichokes.Fillalargepotwith2inchesofwater;setasteamerbasket(orcolander)insidepot,andbringwatertoaboil.Placethelemonpeelandartichokes,stemendsdown,inbasket.Coverandsteamuntilbasesofartichokesareeasilypiercedwiththetipofasharpknife,about20minutes.Whencoolenoughtohandle,useasmallspoontoscoopoutcentercone;scrapeoutpurpleleavesandfuzzychoke.Serveartichokeswithdippingsauces,asdesired.perserving(artichoke):61calories;.1gsaturatedfat;0gunsaturatedfat;0mgcholesterol;14gcarbohydrates;4gprotein;121mgsodium;7gfiber

TARRAGON-YOGURTSAUCEMAKES1CUP

¾cupplainGreekstyleyogurt(2percent)1 teaspoon finelygrated lemonzest, and1 tablespoonplus1 teaspoon fresh

lemonjuice1tablespoonfinelymincedfreshtarragon1tablespoonfinelymincedfreshflat-leafparsleyCoarsesaltandfreshlygroundpepper

Mixtogetheryogurt,lemonzestandjuice,tarragon,parsley,and1teaspoonsalt;seasonwithpepper.per¼-cupserving:30calories;.6gsaturatedfat;0gunsaturatedfat;2.8mgcholesterol;2.3gcarbohydrates;3.6gprotein;495mgsodium;.2gfiber

SPICYAÏOLI

MAKES1CUP

2garliccloves1largeeggyolk1tablespoonDijonmustard2tablespoonsfreshlemonjuice¾cupextra-virginoliveoil1tablespoonsweetpaprika¼teaspooncayennepepper¼to½teaspoonhotsauce,suchasTabascoCoarsesaltandfreshlygroundblackpepper

Bring1inchofwatertoaboilinasmallsaucepan.Blanchgarlicuntiltender,3to5minutes;drainandmashgarlicintoapaste.Whisktogethergarlic,eggyolk,mustard,andlemonjuiceinabowl.Slowlywhiskinoiluntilemulsified.Whiskinpaprika,cayenne,hotsauce,and1teaspoonsalt;seasonwithpepper.per2-tablespoonserving:202calories;3.2gsaturatedfat;18.5gunsaturatedfat;25.6mgcholesterol;1.5gcarbohydrates;.5gprotein;287mgsodium;.3gfiber

Artichoke-SpinachDip

MAKESABOUT2CUPS

Fiber-richartichokesarethebaseofthisvegetable-cheesedip—andtheirtenderleavesstandinas“chips.”Thecombinationofpart-skimricottaandmozzarellacheesesreplacesthesourcreaminoriginalrecipesforthiscrowd-pleasingpartyfood,resultinginthesamecreamytexturebutlesssaturatedfat.

2lemons5globeartichokes2cupsfirmlypackedbabyspinach2tablespoonsmayonnaise1smallshallot,finelychopped1garlicclove,finelychopped¾cuppart-skimricottacheeseCoarsesaltandfreshlygroundblackpepper⅛teaspooncayennepepper⅓cupplus2tablespoonsshreddedpart-skimmozzarellacheese1tablespoonshreddedparmesancheese

1Preheatovento350°F.Preparealargebowlofwater.Peel1lemonwithavegetablepeeler,thencutinhalfandsqueezethejuiceintothebowl.Removeanytoughouterleavesfromartichokes.Workingwithoneartichokeatatime,useaserratedknifetocutoffthetopquarterofeachartichoke.Usekitchenshearstotrimsharptipsoftheleaves.Removeanysmallleavesfrombottomandtrimstemsoartichokecanstandupright;keepinlemonwatertokeepitfromturningbrownwhilerepeatingwithremainingartichokes.2Fillalargepotwith2inchesofwater;setasteamerbasket(orcolander)insidepot,andbringwatertoaboil.Placethelemonpeelandartichokes,stemendsdown,inbasket.Coverandsteamuntilbasesofartichokesareeasilypiercedwiththetipofasharpknife,about20minutes.Letcool.Pulloffleaves,andreserveforserving.Triminnerpartofeachartichoketotheheart;scrapeoutfuzzychokeanddiscardit.

3Whileartichokesarecooking,fillanotherlargepotwith2inchesofwater;setasteamerbasket(orcolander)insidepot,andbringwatertoaboil.Addspinach;coverandcookuntilwilted,about2minutes.Removebasketwithspinach;whencoolenoughtohandle,squeezeoutasmuchwateraspossible,andcoarselychopspinach.4Finelygratethezestofremaininglemon,thencutinhalfandextractjuice.Inafoodprocessor,combinezestandjuicewithartichokehearts,mayonnaise,shallot,garlic,ricotta,¼teaspoonsalt,andcayennepepper;seasonwithblackpepper.Pulseuntilcombined.Stirinspinachandallbut1tablespoonmozzarella.Transfertoanovenproofdish.Sprinklemixtureevenlywithparmesanandtheremaining1tablespoonmozzarella.5Bake10minutes;removefromoven.Heatbroiler.Broildipuntiledgesarebubblingandtopisgoldenbrown,2to3minutes.Serveimmediatelywithreservedartichokeleaves.per¼-cupserving:226calories;2.6gsaturatedfat;1.8gunsaturatedfat;15mgcholesterol;20gcarbohydrates;9gprotein;296mgsodium;3gfiber

RoastedRedPepperandWalnutDip

MAKES2¼CUPS

Thisrobustred-pepperdipisbasedonmuhammara,aMiddleEasternspecialtywhosenamedescribesitsbrick-redcolor.Forbestresults,makeitadayaheadtolettheflavorsblend.Servewithtoastedpitawedgesorcrudités.

3redbellpeppers(about1pound)1whole-wheatpita(6-inchsize),toasted1cupwater1smallgarlicclove¾cupwalnutpieces,toasted,plusmoreforgarnish1½teaspoonspaprika,plusmoreforgarnish(optional)¾teaspoongroundcumin1tablespoonbalsamicvinegar1tablespoonfreshlemonjuice2teaspoonsextra-virginoliveoil,plusmorefordrizzlingCoarsesaltandfreshlygroundpepper

1Roastpeppersdirectlyoverflameofagas-stoveburneronhighheat,turningwithtongs,untilblackenedallover.(Orplacepeppersunderthebroiler,turningoften,untilskinhascharred.)Transferpepperstoabowlandcoverwithplasticwrap.Letsteam15minutes.Usingpapertowels,ruboffskins,thenremovestems,seeds,andribs.2Breaktoastedpitabreadinto2-inchpieces;placeinabowlandaddthewater.Letsoakuntilsoft,about10minutes.Transfertoasieve,anddrainwell,pressingoutexcesswater.3Processgarlicandwalnutsinafoodprocessoruntilfinelyground,about10seconds.Addpaprika,cumin,theroastedpeppers,andthepitabread;processuntilsmooth,about10seconds.Addvinegar,lemonjuice,oil,and¼teaspoonsalt(ortotaste);seasonwithpepper.Pulseuntilcombined.

4Transferdiptoabowl;coverwithplasticwrap.Refrigerateatleast1hour,oruptoovernight.Beforeserving,bringtoroomtemperature;drizzlewithoil,andsprinklewithwalnutsandpaprika,asdesired.per¼-cupserving:111calories;1gsaturatedfat;7.3gunsaturatedfat;0mgcholesterol;7.6gcarbohydrates;2.7gprotein;118mgsodium;1.8gfiber

Soy-WasabiSpread

MAKES3CUPS

Edamamearearichsourceoffiberandphytochemicalsthatmayhelplowercholesterol,protectbones,andbalancehormonelevels.Servethisspicyspreadwithricecrackersasananytimesnackorforapartyhorsd’oeuvre.Thedipisalsodeliciouspairedwithcucumber,celery,andcarrotsticks.

1poundfrozenshellededamame(soybeans)1¼cups(about10ounces)drainedsilkentofu1teaspoonfinelygratedlemonzest,plus2tablespoonsfreshlemonjuice1tablespoonChinesehotmustard2teaspoonswasabipaste

CoarsesaltBlacksesameseeds,forgarnish

1Bringalargepotofwatertoaboil.Addedamame;cookuntiltender,about5minutes.Draininacolander.Rinseundercoldrunningwatertostopthecooking,thendrainagain.2Pureeedamame,tofu,lemonzestandjuice,mustard,wasabi,and½teaspoonsaltinafoodprocessor.Spreadcanberefrigeratedinanairtightcontainerforupto2days.Garnishwithsesameseedsbeforeserving.per¼-cupserving:51calories;0gsaturatedfat;0gunsaturatedfat;0mgcholesterol;4gcarbohydrates;4.7gprotein;82mgsodium;1.9gfiber

BlackBeanSalsawithBakedChips

MAKES2CUPSSALSAAND48CHIPS

Thiszestysalsaishighinproteinandfiberandlowinfat,anditmakesagreataccompanimenttogrilledmeat,chicken,orfish.It’squickworktomakeyourownbakedtortillachips,andtheyaresomuchmorehealthfulthananythingyoucanbuyfromthestore.

1can(19ounces)blackbeans,drainedandrinsed1smalltomato,seededandcutinto½-inchdice2scallions,trimmedandfinelychopped1jalapeñochile,minced(ribsandseedsremovedforlessheat,ifdesired)½cupcoarselychoppedcilantro2tablespoonsfreshlimejuice(from2limes)

Coarsesalt6flourtortillas(8-inchsize),preferablywhole-wheat2teaspoonsextra-virginoliveoil

1Heatbroiler.Pulse¼cupblackbeansinafoodprocessoruntilcoarselychopped;transfertoabowl.Addremainingbeanstobowlalongwiththetomato,scallions,jalapeño,cilantro,limejuice,and½teaspoonsalt.Stirtocombine.2Cuteachtortillainto8wedges.Arrangeinasinglelayeronabakingsheet;brushwithoil,dividingevenly.Broiluntilcrispandgoldenbrown,1to2minutesperside.Transferchipstoawireracktocool.Servewithsalsa.per¼-cupdipand6chipserving:179calories;.2gsaturatedfat;.6gunsaturatedfat;0mgcholesterol;26.8gcarbohydrates;7gprotein;349mgsodium;5.5gfiber

ClassicGuacamole

MAKES1½CUPS

Goodguacamolereliesonsoft,ripeavocados.TheHassvarietyhasabutteryfleshwithdelicateherbalflavor.Ifyoudon’thaveamortarandpestle,crushthefirstfouringredientsinabowlwithawoodenspoon,thenuseaforktomashtheguacamole.

2tablespoonsfinelychoppedwhiteonion2tablespoonsfinelychoppedcilantro1¼teaspoonsfinelychoppedjalapeñochile(ribsandseedsremovedforless

heat,ifdesired)

Coarsesalt1ripeHassavocadoJuiceof1lime3tablespoonsfinelychopped,seededtomato(optional)

1Withalargemortarandpestle,mashonion,1tablespooncilantro,jalapeño,and¼teaspooncoarsesaltuntilsmoothandjuicy.2Cutavocadoinhalflengthwise,andremovepit.Scoreintocubes,thenuseaspoontoscoopoutfleshintomortar.Mashslightly(avocadoshouldremainsomewhatchunky).Stirinlimejuice,tomato(ifusing),andremainingtablespooncilantro.Seasonwithmoresalt,asdesired.Serveimmediately.per¼-cupserving:56calories;.7gsaturatedfat;3.9gunsaturatedfat;0mgcholesterol;3.4gcarbohydrates;.8gprotein;88mgsodium;2.4gfiber

CrispTofuwithVegetablesandSesame-GingerDippingSauce

SERVES4

Lowincaloriesandsaturatedfat,tofuprovidesahealthfulsourceofproteinandmakesanenergizingsnack.Pressingthetofuextractssomeoftheliquidsoitwillcrispintheoven.

21ounces(1½packages)firmtofu,drainedandhalvedcrosswise1tablespoonsesameseeds,toasted1½teaspoonstoastedsesameoil

Coarsesalt5teaspoonscoarselychoppedpeeledfreshginger¼cuptahini(sesameseedpaste)5teaspoonslow-sodiumtamarisoysauce1½teaspoonshoney1teaspoonricevinegar3tablespoonscoolwater8ouncesgreenbeans,trimmed½headgreencabbage,cutinto½-inch-thickwedges1 red bell pepper, ribs and seeds removed, cut lengthwise into½-inch-thick

strips

1Preheatovento400°F.Placetofuonarimmedbakingsheetlinedwithadoublelayerofpapertowels;coverwithanotherdoublelayerofpapertowels.Placeabakingsheetontop,andweightwithcannedgoodsoraheavyskillet.Letdrain30minutes,thentransfertoacuttingboardandpatdrywithmorepapertowels.2Cuttofuinto24piecesandplaceinabowl.Addsesameseeds,½teaspoonsesameoil,and¼teaspoonsalt;tosstocombine.Arrangetofuinasinglelayeronarimmedbakingsheet.Bakeuntilgoldenbrownandlightlycrisponbottom,12to15minutes.Useaspatulatofliptofu,andbakeuntilothersideiscrisp,about10minutesmore.Transfertoaplateandletcoolcompletely.3Pulsegingerinafoodprocessoruntilfinelychopped.Addtahini,tamari,honey,remaining1teaspoonsesameoil,andthevinegar;processuntilcombined.Withmachinerunning,addthewater.Processuntilsmooth.4Prepareanice-waterbath.Bringapotofwatertoaboil.Blanchgreenbeansuntilcrisp-tenderandbrightgreen,1to2minutes.Useaslottedspoontotransferbeanstotheicebathtostopthecooking.Letcool,stirringfrequently,thendrainandpatdrywithpapertowels.5Dividegreenbeans,cabbage,bellpepper,andtofuintofourservings.Dividesauceamongfoursmallcupsfordipping,andservewithin2hours,orrefrigerate,covered,forupto1day.perserving:314calories;2.3gsaturatedfat;8gunsaturatedfat;0mgcholesterol;21.3gcarbohydrates;19.4gprotein;412mgsodium;6.7gfiber

TwoDipsforCrudités

Vegetables,ofcourse,makehealthysnacks,andareespeciallyappetizingwhenservedwithflavorfuldips.Yellowsplitpeasaretheprotein-richbasisofonespread;tarama—curedcarporcodroe,usedinGreekandTurkishcooking—flavorstheother.Theroeissoakedinwatertoremovemuchofitssaltiness,thensqueezedofexcessmoisture.Lookfortaramaatspecialtyfoodstores.Servedipswithcruditésandtoastedbaguetteorwhole-grainbreadslices.

YELLOWSPLITPEADIPMAKES2CUPS

2carrots,coarselychopped2celerystalks,coarselychopped½whiteonion4sprigsthyme4sprigsflat-leafparsley1tablespoonwholeblackpeppercorns1cup(8ounces)yellowsplitpeas4cupswaterCoarsesaltandfreshlygroundpepper1tablespoonfreshlemonjuiceExtra-virginoliveoil,fordrizzling1smallredonion,thinlysliced1tablespoonplus1teaspooncapers,rinsedanddrained

Wrapcarrots,celery,whiteonion,herbs,andpeppercornsintoabundle;tiewithkitchentwine.Combinesplitpeaswiththewater,½teaspoonsalt,andherbbundleinasaucepan.Bringtoaboil.Reducetoasimmer;cookuntilsplitpeasaretender,about45minutes.Discardbundle.Reserve½cupcookingliquid.Drainsplitpeas;letcoolslightly.Pureesplitpeas,lemonjuice,1teaspoonsalt,and¼cupreservedcookingliquidinafoodprocessoruntilsmooth,addingmoreliquidasneeded.Toserve,drizzlespreadwithoil,topwithredonionandcapers,andseasonwithpepper.per¼-cupserving:124calories;.5gsaturatedfat;3gunsaturatedfat;0mgcholesterol;17gcarbohydrates;6.54gprotein;408mgsodium;.2gfiber

TARAMASALATAMAKES1CUP

½cuptarama(fromone8-ouncejar)½russetpotato,peeledandcutinto1-inchchunksCoarsesaltandfreshlygroundpepper1tablespoonplus1teaspoonfreshlemonjuice2tablespoonsextra-virginoliveoil

Placeroeinabowlandcoverwithcoldwater;soak10minutes.Draininafinesievelinedwithcheesecloth.Rinse;drainagain.Gathercheeseclotharoundroe,andsqueezeoutasmuchliquidaspossible.Meanwhile,coverpotatoinasaucepanwith2inchescoldwaterandadd½teaspoonsalt.Bringtoaboil,andcookuntiltender,about5minutes.Drain,andletcool.Pureeroe,potato,andlemonjuiceinafoodprocessor.Withmachinerunning,addoilandprocessuntilsmooth.Seasonwithpepper.per¼-cupserving:101calories;1gsaturatedfat;4.6gunsaturatedfat;136mgcholesterol;3.3gcarbohydrates;8.4gprotein;104mgsodium;.2gfiber

CRUDITÉSThedipshereareaccompaniedbyspringproduce,butnearlyanyvegetablecanbeusedinaplatterofcrudités.Servetendervegetables,suchascelery,snappeas,andbabycarrots,raw;broccoli,greenbeans,andcauliflowerarebetter(andloselittlenutritionalvalue)whenblanchedfor2to3minutesinboilingwaterandthenshockedinanice-waterbath.

Quinoa,Apricot,andNutClusters

MAKES20

Inthisversionofagranolabar,clustersofquinoa,apricots,pistachios,andsunflowerseedsmakeasweetanddelightfullychewysnack.Whitequinoaisusedinthisrecipe,butyoucansubstituteanyvariety;allsharethesamenutritionalqualities,flavor,andtexture.

1½cupswater¾cupwhitequinoa,rinsedanddrained1½cupsold-fashionedrolledoats(notinstant)½cuprawshelledsunflowerseeds½cuprawshelledpistachios,coarselychopped1cupdriedapricots,preferablyunsulfured,thinlysliced¼cupsugar½teaspooncoarsesalt¼cuphoney2tablespoonsneutral-tastingoil,suchascanolaorsafflower1½teaspoonspurevanillaextract2largeeggsplus1largeeggwhite,lightlybeaten

Vegetableoilcookingspray

1Preheatovento350°F.Bringthewatertoaboilinasmallsaucepan.Addquinoa;returntoaboil.Stironce;cover,andreduceheattoasimmer.Cookuntilquinoaisslightlyunderdone(itwillfinishcookingintheoven)andhasabsorbedmostoftheliquid,about12minutes.Usingaslottedspoon,transferquinoatoarimmedbakingsheet.Bake,fluffingwithaforkoccasionally,untilpalegolden,30to35minutes.Transfertoalargebowl,andletcool.2Spreadoatsevenlyonthebakingsheet;bake,stirringoccasionally,untillightlybrowned,about15minutes.Addoatstobowlwithquinoa.Spreadseedsonbakingsheet;bake,stirringoccasionally,untillightlytoasted,about7minutes.Addtoquinoamixture;letcool.Reduceoventemperatureto300°F.3Tossnuts,apricots,sugar,andsaltwithquinoamixture.Mixhoney,oil,andvanillaintoeggs;stirintoquinoamixture.4Lineanunrimmedbakingsheetwithparchmentpaper;lightlycoatwithcookingspray.Place¼cupmixtureontosheetforeachcluster,spacingthem3inchesapart.Flattento¼inchthick.Bake,rotatingsheethalfwaythrough,untilcrisp,about25minutes.Letcoolcompletelyonawirerack.Storelooselycoveredwithaluminumfoil,forupto2days,atroomtemperature.perserving(2clusters):329calories;3.4gsaturatedfat;7.2gunsaturatedfat;42.3mgcholesterol;49gcarbohydrates;10gprotein;139mgsodium;5gfiber

BeetChips

SERVES4

Amandolinemakeseasyworkofslicingbeetspaperthin;ifyoudon’thaveone,youcanuseaverysharpknife,butthesliceswilltakelongertodryoutintheovenandwon’tbeascrisponcecooled.You’llneedfourrimmedbakingsheetstomakethechips,oryoucanbaketheminbatches.

2beets1teaspoonextra-virginoliveoil

1Preheatovento350°F,withracksinupperandlowerthirds.Peelbeetsandsliceinto1/16-inch-thickroundswithamandoline.Inalargebowl,tossbeetswiththeoil.Dividebeetsamongtworimmedbakingsheets,arrangingtheminsinglelayers.Stackanotherrimmedbakingsheetontopofeach.2Bakeuntiledgesofbeetsbegintodryout,about20minutes.Removetopsheetsandrotatebottomsheetsfromuppertolowerracksandfromfronttoback.Continuebaking,uncovered,10to20minutesmore,removingchipsastheydryoutcompletely(theywilllightenincolor).Transfertoawirerack;chipswillcrispastheycool.Storeinanairtightcontainerforupto5daysatroomtemperature.perserving:28calories;.2gsaturatedfat;.3gunsaturatedfat;0mgcholesterol;3.9gcarbohydrates;.7gprotein;32mgsodium;1.1gfiber

RoastedRedPepperswithAnchovies

SERVES4

Anchoviesareamongthebestsourcesofomega-3fattyacids.Here,thetinyfishtopstripsofroastedredpeppersandareservedovercrustybread—butthemixturecanalsobeaddedtosandwichesorsalads.Lookforanchovyfilletspackedinsalt,whichcanberinsedoffforalesssaltyflavorthantheoil-packedkind.

2redbellpeppers1garlicclove,verythinlysliced1tablespoonplus1teaspoonextra-virginoliveoil4anchovyfillets,quarteredCrushedredpepperflakes(optional)

1Roastbellpeppersdirectlyovertheflameofagasburner,turningwithtongs,untilblackenedallover.(Alternately,roastpeppersunderthebroiler,turning,untilskinhascharred.)Transferpepperstoalargebowl,andcoverwithplasticwrap.Letsteamabout15minutes.Usingpapertowels,ruboffskins;removestems,ribs,andseeds.Cuteachpepperlengthwiseinto8strips.Transfertoasmallnonreactive(glassorceramic)bowl.2Addgarlicand1tablespoonoiltopeppers;letmarinateatleast1hour(orupto2daysintherefrigerator,coveredtightly).3Toserve,arrangepeppersonaplatter,andtopeachstripwithananchovyquarter.Sprinklewithcrushedredpepperflakes,ifdesired,anddrizzlewithremainingteaspoonoil,dividingevenly.perserving:67calories;1gsaturatedfat;4gunsaturatedfat;3mgcholesterol;4gcarbohydrates;2gprotein;149mgsodium;1gfiber

ChickpeaNibblesandCrunchySplitPeaBites

Loadedwithfolate,iron,andBvitamins,chickpeasandsplitpeasarealsohighinproteinandfiber.Heretheycombinetomakeasatisfyingmid-afternoonsnack;youcanalsoserveeitherofthemasaneasyhorsd’oeuvre,alongsideabowlofolives.

CHICKPEANIBBLESMAKES1CUP

1can(15ounces)chickpeas,drainedandrinsed2tablespoonsoliveoil

Coarsesalt1teaspoonchilipowder

Preheatovento375°F.Patchickpeasdry,thentossinabowlwithoil,½teaspoonsalt(ortotaste),andthechilipowder.Spreadinanevenlayeronarimmedbakingsheet,andbakeuntilcrunchy,stirringoccasionally,40to45minutes.Letcoolbeforeserving.Peasmaybekeptinanairtightcontainerfor3daysatroomtemperature.per¼-cupserving:239calories;1.3gsaturatedfat;7.9gunsaturatedfat;0mgcholesterol;29.5gcarbohydrates;9.5gprotein;84mgsodium;5.1gfiber

CRUNCHYSPLITPEABITESMAKES1½CUPS

1cupdriedgreenoryellowsplitpeas3cupswater4teaspoonssesameoil4teaspoonsneutral-tastingoil,suchascanolaorsafflower

Coarsesalt

Placesplitpeasinalargebowl;addthewaterandcoverbowlwithplasticwrap.Letsoakatroomtemperatureuntilsoftened,4to5hours.Drainsplitpeasandthoroughlypatdrywithpapertowels.Heatalargeskilletovermedium-highandadd2teaspoonsofeachtypeofoil.Addhalfthepeasandcook,stirringfrequently,untiltheybegintoturngoldenbrowninspotsandbecomecrunchy,6to8minutes.Transfertoapapertowel–linedbakingsheet.Seasonwith¼teaspoonsalt(ortotaste).Repeatwiththeremainingoilandpeas.Letcoolbeforeserving.Peasmaybekeptfor3daysinanairtightcontaineratroomtemperature.per¼-cupserving:166calories;.7gsaturatedfat;5.4gunsaturatedfat;0mgcholesterol;20gcarbohydrates;8.1gprotein;52mgsodium;8.4gfiber

SpicedNutsandSeeds

MAKES4CUPS

Store-boughtsnacknutstendtocontainhighamountsofsaltandsugar,andcansitontheshelfformonths.Thishealthiermixturereliesonspicesandhoneyforflavor,andittastesmuchfresherthantheprepackagedvarieties.

3cupsrawnuts,suchaswalnutsandalmonds¼cupflaxseed¼cuprawhulledsunflowerseeds¼cupquinoa2largeeggwhites

Coarsesalt¼teaspooncayennepepper¼teaspoongroundcumin¼teaspoongroundcinnamon2tablespoonshoney

1Preheatovento325°F.Mixnuts,flaxseed,sunflowerseeds,andquinoainabowl.Inanotherbowl,whisktogethereggwhitesand1½teaspoonssaltwiththecayenne,cumin,cinnamon,andhoney.Pourovernutmixture,andtosstocombine.2Spreadevenlyonaparchment-linedbakingsheet,andbakeuntildryanddarkened,stirringoccasionally,about30minutes.Seasonwithmoresalt,ifdesired.Removemixturefromparchmentwhilecoolingsoitdoesnotstick.Nutscanbestoredforupto2weeksinanairtightcontaineratroomtemperature.per¼-cupserving;169calories;1.2gsaturatedfat;11.3gunsaturatedfat;0mgcholesterol;8.4gcarbohydrates;5.5gprotein;113mgsodium;2.6gfiber

open-facedtomatosandwicheswithherbsandcreamytofuspreadgreek-yogurtandvegetablesandwicheseggsaladsandwichessalmonsaladandcurriedeggonmultigrainbreadgrilledmushroomburgerswithwhite-beanspreadkiwifruitsummerrollspitasandwicheswithspinach-chickpeaspreadquinoa-and-turkeypattiesinpitawithtahinisauceshiitakenorirolls

Open-FacedTomatoSandwicheswithHerbsandCreamyTofuSpread

MAKES2

Theseopen-facedsandwichesareadeliciouswaytoshowcasetheseason’sbesttomatoes.Trythetofuspreadasalow-fatandnutritiousalternativetocreamcheese;therecipemakesaboutthree-quartersofacup,enoughforfouradditionalsandwiches.

FORTHESPREAD7ounces(½package)firmorextra-firmtofu,drained3tablespoonsneutral-tastingoil,suchascanolaorsafflower1tablespoonextra-virginoliveoil2tablespoonsfreshlemonjuice

CoarsesaltFORTHESANDWICHES4sliceswhole-grainbread2tomatoes,cutinto8slices⅓ cupmixed fresh herb leaves, such as parsley, basil, chives, and cilantro,

chopped(orleftwholeifsmall)

Coarsesalt

Patdrytofuwithacleankitchentowel.Transfertoblenderandpureewithbothoilsandthelemonjuiceuntilsmooth;seasonwith½teaspoonsalt(ortotaste).Spreadontobreadandtopwithtomatoslices.Sprinklewithherbsandsalt,andserveimmediately.perserving:540calories;3gsaturatedfat;26.3unsaturatedfat;0mgcholesterol;39.2gcarbohydrates;18gprotein;599mgsodium;7.5gfiber

Greek-YogurtandVegetableSandwiches

MAKES2

Anutrition-richcombinationofyogurt,carrots,walnuts,andavocadoismadeevenmorehealthfulwiththeadditionofsprouts,anexcellentsourceofphytonutrients.

2carrots,peeled1ripe,firmavocado4sliceswhole-wheatbread½cupplainGreekstyleyogurt(2percent)⅓cupwalnutpieces,toastedandchopped1cupsunflowersprouts1teaspoonextra-virginoliveoilCoarsesaltandfreshlygroundpepper

1Gratecarrotsonthelargeholesofaboxgrater.Cutavocadoinhalflengthwise,andremovepit.Peelandthinlyslice.2Spread2slicesofbreadwiththeyogurt,dividingevenly.Topeachwithcarrots,avocado,walnuts,andsunflowersprouts.Drizzlewithoil,sprinklewithapincheachofsaltandpepper,andtopwithremainingslicesofbread;serve.perserving:543calories;5gsaturatedfat;26.5gunsaturatedfat;3.7mgcholesterol;50.5gcarbohydrates;17.5gprotein;529mgsodium;14.5gfiber

EggSaladSandwiches

MAKES4

Eggsaladsandwichesareoftenloadedwithmayonnaise,butthisversionreliesinsteadonricottaandyogurtforcreaminess.Watercressandwhole-grainbreadareotherhealthfulupdates.Eggs,ofcourse,providehigh-qualityproteininadditiontoavarietyofothernutrients,suchascholine.

8largehard-cookedeggs3tablespoonspart-skimricottacheese3tablespoonsplainGreekstyleyogurt(2percent)2teaspoonsDijonmustard2teaspoonsfinelychoppedfreshchivesCoarsesaltandfreshlygroundpepper2cupswatercress,thickstemsremoved8thinsliceswhole-grainbread

1Peeleggs;cutinhalf,andremoveyolks.Crumbleyolksintoabowl.Finelychopeggwhites,andaddtobowl.2Whisktogetherricotta,yogurt,mustard,chives,and½teaspoonsaltinasmallbowl;seasonwithpepper.Addtoeggmixture,andgentlystirtocombine.3Arrangeeggsalad,thenwatercress,over4slicesofbread,dividingevenly.Topwithremainingslicesofbread,andserve.perserving:308calories;4.9gsaturatedfat;6.7gunsaturatedfat;429mgcholesterol;26.6gcarbohydrates;20.2gprotein;718mgsodium;3.4gfiber

SalmonSaladandCurriedEggonMultigrainBread

SERVES4

Wildsalmoniswidelyavailableincans.Toensurethatyou’regettingthemostsustainableoption,lookfortheblueMarineStewardshipCouncillogoonthelabel.Thewarmingspicesthatmakeupcurrypowder—typicallyacombinationofturmeric,coriander,cinnamon,andcumin,amongothers—alsoofferawealthofhealthbenefits,includingboostingmetabolismanddecreasinginflammation.

1can(7.5ounces)wildredAlaskanorsockeyesalmon(about1cup),drained1tablespoonplus1teaspoonextra-virginoliveoil2teaspoonsfinelygratedlemonzest,plus1tablespoonfreshlemonjuice2teaspoonsmincedshallotCoarsesaltandfreshlygroundpepper4slicesmultigrainbread4hard-cookedeggs½teaspooncurrypowder1pintpeashootsorsprouts,suchasalfalfa,radish,orbroccoli

1Mixsalmonandoilinabowl,usingaforktoflakethesalmon.Stirin1teaspoonlemonzestalongwiththelemonjuiceandshallot.Seasonwithpepper.Spreadontobreadslices,dividingevenly.2Peelandsliceeggs,andplace2slicesoneachpieceofbread.Mix1½teaspoonssaltwiththecurrypowderinasmallbowl;sprinkleontopofeacheggslice.Dividingevenly,sprinkleeachwithremaininglemonzestandtopwithsprouts;serve.perserving:318calories;3.1gsaturatedfat;9.3gunsaturatedfat;235mgcholesterol;23.3gcarbohydrates;21.3gprotein;620mgsodium;2.2gfiber

GrilledMushroomBurgerswithWhiteBeanSpread

MAKES4

Portobellomushroomsareanutritiousandsatisfyingalternativetoburgersmadewithbeeforturkey.Heretheyareaccompaniedbyaspreadofpureedcannellinibeansforaddedprotein—andflavor.Tocleanthemushroomcaps,wipethemwithadamppapertowel;donotrinseorsoak,ortheywillremainsoggyevenaftercooking.

2largegarliccloves,minced2tablespoonschoppedfreshthyme1cupcannedcannellinibeans,drainedandrinsed2tablespoonsplus2teaspoonsextra-virginoliveoil

Freshlygroundpepper8largeportobellomushroomcaps(about1pound),cleaned1tablespoonplus1teaspoonbalsamicvinegar2largeredonions(about1pound),sliced¼inchthick4whole-grainhamburgerbuns4thinslicescheddarcheese(2ounces)½smallbuncharugula(about2½ounces),washedanddried

1Heatagrillorgrillpantomedium(ifusingacharcoalgrill,coalsarereadywhenyoucanholdyourhand5inchesabovegrillforjust6to8seconds).Inafoodprocessor,pureeone-quarterofthegarlic(about½teaspoon),1tablespoonthyme,thecannellinibeans,and1teaspoonoiluntilsmooth.Ifmixtureistoothicktospread,addabitofwater.Seasonwithpepper,andpulsetocombine.2Combinetheremaininggarlicandremaining1tablespoonthymewith1tablespoonplus2teaspoonsoilinashallowdish.Placethemushroomcapsinthegarlicmixture,andturntocoat.Seasonwithpepper;drizzlewithvinegar.3Placeonionslicesonaplate,andlightlycoateachsidewithremaining2teaspoonsoil.Grilltheonionsuntillightlycharredonthefirstside,about3minutes.Fliptheonions,andcontinuegrillinguntiltenderandcharredontheotherside,about3minutesmore.Transferonionstoacleanplate;covertokeepwarm.4Workinginbatchesifnecessary,placemushroomsonthegrill,stemsideup.Grilluntilbrownedonthefirstsideandjuiceshavebeguntocollectinthecenters,about5minutes.Flipmushrooms,andcontinuecookinguntilstemsideofeachcapisbrownedandcenteristender,about4minutesmore.5Splithamburgerbuns,andplacecutsidedownonthegrill;cookjustuntilwarmandtoasted.Spread¼cupbeanpureeonthebottomhalfofeachbun,andtopwith2grilledmushroomcaps.Layereachwithslicedcheese,grilledonions,andasmallhandfulofarugula.Topwithremainingrollhalves,andserve.perserving:382calories;4.2gsaturatedfat;9.8gunsaturatedfat;15mgcholesterol;46.7gcarbohydrates;14gprotein;447mgsodium;9.2gfiber

KiwifruitSummerRolls

SERVES4

Thisrefreshingrollpacksalotofhealthwithinitswrapper:KiwifruitprovidesvitaminC;savorypeanutsarerichwithBvitamins,vitaminE,andhealthymonounsaturatedfat;freshmintleavessoothethedigestivetract.LookforthenoodlesandwrappersintheAsianfoodssectionofyourgrocerystore.

2ouncesthinricenoodles¼cuppackedfreshmintleaves¼cuphoney1tablespoonfreshlimejuice⅛teaspoonchilipowder8roundspringrollwrappers(8-inch)4kiwifruit,slicedinhalflengthwise,peeled,andthinlyslicedcrosswise⅓cuppeanuts,coarselychopped

1Cooknoodlesinapotofboilingwateruntiltender,accordingtopackagedirections.Drainandrinseundercoolwater;patdrywithpapertowels.Inabowl,tossnoodleswithmintand1tablespoonhoney.2Forthedippingsauce,whiskremaining3tablespoonshoneywith1tablespoonwater,thelimejuice,andchilipowder.3Formingonerollatatime,soakwrapperinabowlofwarmwateruntilsoftened,about30seconds.Liftoutandtransfertoworksurface.Dividingevenly,layerkiwi,noodles,andpeanutsatoneendofwrapper.Foldoverendsandrolltightlytoenclosefilling.Coverrollswithadampkitchenclothwhileyouwork.4Toserve,slicerollsinhalfonthediagonal,andpassdippingsaucealongside.perserving:275calories;.9gsaturatedfat;5.2gunsaturatedfat;0mgcholesterol;52gcarbohydrates;5.8gprotein;111mgsodium;4.1gfiber

PitaSandwicheswithSpinach-ChickpeaSpread

SERVES4

Iron-andfolate-richchickpeasandspinachcombineinadelicioussandwichspreadthatcanalsobeservedatophalvedcherrytomatoesforasnack.

1tablespoonextra-virginoliveoil2garliccloves,minced1can(15ounces)chickpeas,drainedandrinsed1tablespoonplus1teaspoonfreshlemonjuice10ouncesspinach,trimmed,washedwell,anddrained

Coarsesalt½teaspooncrushedredpepperflakes2teaspoonstahini(sesameseedpaste)2whole-wheatpitas(6-inch),halved1tomato,thinlysliced

1Heatoilinalargesaucepanovermedium.Cookgarlic,stirring,untilfragrant,about1minute.Addchickpeasand1tablespoonlemonjuice.Cook,stirring,1minute.Addspinach,¼teaspoonsalt,andthecrushedredpepperflakes.Cover;raiseheattomedium-high.Cook,stirringonce,untilspinachhaswilted,about4minutes.Uncover;raiseheattohigh.Cook,stirring,untilmostoftheliquidhasevaporated,about2minutes.Letcool.2Pulsechickpeamixturewithtahini,remaining1teaspoonlemonjuice,and¼teaspoonsaltinafoodprocessoruntilslightlychunky.(Spreadcanberefrigeratedforupto2daysinanairtightcontainer.)3Toserve,filleachpitahalfwith¼cupspread,andlayerwithtomatoslices.perserving:265calories;.9gsaturatedfat;4.7gunsaturatedfat;0mgcholesterol;42gcarbohydrates;11.8gprotein;494mgsodium;8.7gfiber

Quinoa-and-TurkeyPattiesinPitawithTahiniSauce

SERVES6

ThesepattiesareinspiredbytheMiddleEasterndishkibbe,mostoftenmadeofgroundlambandbulgurwheat.Thecombinationofturkeyandquinoaisparticularlyrichinprotein,withachewytexturethatcontrastsnicelywiththecrispcucumberandred-onionslices,andthecreamytahinidressingservedalongside.

2¼cupswater,ormoreasneeded1cupquinoa,rinsedanddrained1garlicclove¼cuptahini(sesameseedpaste)¼cupfreshlemonjuice12ouncesgroundturkey,preferablyatleast7%fat¼teaspoonplus1pinchgroundallspice½teaspoonplus1pinchgroundcuminPinchofcrushedredpepperflakes(optional)2tablespoonsfinelychoppedfreshmint2scallions,trimmedandfinelychopped

Coarsesalt2 teaspoons neutral-tasting oil, such as canola or safflower, plus more if

needed6lettuceleaves,tornintolargepieces1Englishcucumber,thinlysliced1smallredonion,halvedandthinlysliced6pitas(6-inch)

1Bring2cupswatertoaboilinamediumsaucepan.Addquinoa;returntoaboil.Stironce,cover,andreduceheattoasimmer.Cookuntilquinoaistenderbutstillchewyandhasabsorbedalltheliquid,about15minutes.Fluffquinoawithafork;letcool.2Meanwhile,processgarlic,tahini,lemonjuice,andremaining¼cupwaterinafoodprocessoruntilsmooth.Ifmixtureistoothicktopour,thinwithmorewater.Transferdressingtoasmallbowl;coverandrefrigerate.3Inacleanfoodprocessor,pulseturkey,allspice,cumin,crushedredpepperflakes(ifusing),mint,scallions,and¾teaspoonsaltuntilasmoothpasteforms.Addquinoa;processuntilmixturecomestogetheraroundtheblade,about2minutes.Transfertoabowl.Withdampenedhands,rollabout2tablespoonsquinoamixtureintoaball;flattenslightly,andplaceonaplate.Repeatwithremainingmixturetomake24patties.4Heattheoilinalargecast-ironskilletorgrillpanovermedium,untilhotbutnotsmoking.Workinginbatches,frypattiesuntilcookedthrough,about8minutesperside.Transferpattiestoacleanplate,andcoverlooselywithfoiltokeepwarm.Addmoreoiltoskilletbetweenbatchesasnecessary.5Dividelettuce,cucumber,andredonionevenlyamongpitabreads.Topeachwith4quinoapatties,thendrizzleeachsandwichwithabout1tablespoontahinidressing.Foldpitasoverfilling,andserve.perserving:434calories;2.1gsaturatedfat;6.9gunsaturatedfat;32.5mgcholesterol;60gcarbohydrates;23gprotein;380mgsodium;5.1gfiber

ShiitakeNoriRolls

SERVES6

Inthesevegetarianrolls,shreddedcabbageaddscancer-fightingbeta-carotene;nori—sheetsofdriedseaweed—suppliescalcium,magnesium,andiron;andshiitakesboosttheimmunesystem,thankstotheactivecompoundlentinan.LookforsobanoodlesandnoriintheAsianfoodssectionofyourgrocerystore.

12driedshiitakemushrooms(1to2ounces)1½cupshotwater2teaspoonsfreshlimejuice2tablespoonslow-sodiumtamarisoysauce2tablespoonsplus1teaspoonfinelychoppedcilantro

Coarsesalt4ouncessobanoodles(preferably100percentbuckwheat)½teaspoontoastedsesameoil1tablespoonneutral-tastingoil,suchascanolaorsafflower2largeshallots,thinlysliced4garliccloves,minced2tablespoonsmincedpeeledfreshginger5cupsfinelyshreddedsavoycabbage(fromabout½head)4scallions,trimmed(3thinlyslicedcrosswiseonthediagonal;1juliennedfor

sauce)6norisheets

1Placedriedmushroomsinabowlandaddthehotwater.Setasmallbowlorplateontopofmushroomstokeepthemsubmerged.Letstanduntilmushroomsaresoft,about20minutes.Removemushroomswithaslottedspoon,andcutinto¼-inchstrips.Passsoakingliquidthroughasieveintoanotherbowl;reserveliquid.2Tomakethedippingsauce,stirtogether1cupreservedliquid,thelimejuice,1teaspooneachtamariandcilantro,andapinchofsalt.3Bringamediumpotofwatertoaboil.Cooknoodlesaccordingtopackageinstructions.Draininacolander.Rinsewithcoldwater;drainagain.Transfertoabowl;tosswithsesameoilandremaining2tablespoonscilantro.4Heatthecanolaoilinalargeskilletovermedium-high.Stirinshallots,garlic,andginger.Cook,stirringoccasionally,untilshallotsbegintobrown,about2minutes(iftheshallotsbegintosticktopan,stirin1tablespoonreservedliquid).Addcabbage,andtosstocombine.Reduceheattomedium.Cook,stirringoccasionally,untilcabbagewiltsslightly,about2minutes.Stirinmushrooms,¼cupreservedsoakingliquid,andremaining1tablespoonplus2teaspoonstamari.Cover,andcook,stirringoccasionally,untilcabbageistender,about7minutes.Stirinslicedscallions.Removefromheat.5Usingtongs,passeachnorisheetoverthemedium-hotflameofagasburner,turning,untilfragrantandcrisp,aboutthreetimesoneachside.(Alternatively,toastsheetsdirectlyoveramedium-hotelectricburnerfor30secondsto1minuteeach,flippingonce.)6Formingonerollatatime,anddividingfillingevenly,placenoodlesalongoneedgeofthenori,leavinga1-inchborder;topwithcabbagemixture.Startingat

thesidewiththefilling,rollupsheet,enclosingfilling.Slicerollsinhalfonthediagonal.Garnishdippingsaucewithjuliennedscallion,andserve.perserving:151calories;.3gsaturatedfat;2.5gunsaturatedfat;0mgcholesterol;28gcarbohydrates;6.4gprotein;461mgsodium;3.6gfiber

carrotsoupautumngreenssoupchilledasparagussoupwithspinachandavocadogoldenpeppersoupsweetredpepperandbeetsoupheartyspinachandchickpeasoupspicysweetpotatosouplentil,carrot,andlemonsoupwithfreshdillchilledtomato-dillsoupmushroomsoupwithpoachedeggsandparmesancheesemisosoupwithtofu,spinach,andcarrotspolentaandspinachsoupsobanoodlesoupwithshiitakesandspinachchiliwithchickenandbeanssablefishintomato-saffronstew

CarrotSoup

SERVES6

Madewithbothcarrotsandcarrotjuice,thisbrightlycoloredsoupisloadedwithbeta-carotene.Ifyoudon’thaveavegetablejuicer,lookforbottledcarrotjuiceatyourgrocerystoreorhealth-foodmarket,orbetteryet,buyitfreshfromajuicebar.

1tablespoonunsaltedbutter1onion,coarselychopped1poundcarrots,chopped2cups(16ounces)carrotjuice2cupshomemadeorreduced-sodiumstore-boughtchickenorvegetablebroth½teaspoongroundcumin1tablespoonhoneyCoarsesaltandfreshlygroundwhitepepper2tablespoonshalf-and-half(optional)Snippedfreshchives,forgarnishCayennepepper,forgarnish

1Heatbutterinalargesaucepanovermedium-low.Cookonion,stirringoccasionally,untiltranslucent,about5minutes.Addcarrots;cookuntilverytender,stirringoccasionally,about15minutes.Addcarrotjuice,broth,cumin,honey,1teaspoonsalt,and¼teaspoonwhitepepper.Bringtoasimmer;cookuntilvegetablesareverysoft,about30minutes.2Letsoupcoolslightly.Workinginbatches,pureesoupinablenderorfoodprocessor,fillingnomorethanhalfwayeachtime.(Alternately,useanimmersionblender.)Returntopan;warmoverlowheat,thinningwithalittlewaterifnecessary.Stirinhalf-and-half,ifusing.Serveimmediately,garnishedwithchivesandcayenne.perserving:105calories;1.2gsaturatedfat;.7gunsaturatedfat;5mgcholesterol;20.2gcarbohydrates;1.9gprotein;535mgsodium;.9gfiber

AutumnGreensSoup

SERVES4

Verdant,leafygreenslendthissoupawealthofvitaminsandminerals.Ifusingchard,kale,orotherheartygreens,removethethickestcenterribs;finelychoptheribsandaddtothepotwiththeotheringredients.Packagesof“stir-fry”greensareaquickalternative.

1quarthomemadeorreduced-sodiumstore-boughtchickenorvegetablebroth1russetpotato,peeledandcutinto½-inchdice2garliccloves2scallions,trimmedandsliced3cupsmixedleafygreens,suchasspinach,chard,andkale,trimmed,washed,

drained,andchoppedCoarsesaltandfreshlygroundpepper

Shavedparmesancheese

1Bringbrothtoaboilinamediumsaucepan;addpotato,garlic,scallions,mixedgreens,and½teaspoonsalt.Simmeruntilpotatoistender,5to10minutes.2Letsoupcoolslightly.Workinginbatches,pureesoupinablenderorfoodprocessor,fillingnomorethanhalfwayeachtime.(Alternately,useanimmersionblender.)Seasonwithpepperandmoresalt,ifdesired.Serveimmediately,garnishedwithparmesanshavings.perserving:75calories;.4gsaturatedfat;1gunsaturatedfat;0mgcholesterol;11.8gcarbohydrates;6.6gprotein;492mgsodium;1.5gfiber

ChilledAsparagusSoupwithSpinachandAvocado

SERVES4

Servethisno-cooksoupstraightfromtheblenderwhenitisstillfrothy,orwellchilledduringwarmermonths.Bright,lemonysorrelmakesanicegarnish.Ifyouareunabletofindpencil-thinasparagus,trimthickerstalkswithavegetablepeelerorparingknife.

1Kirbycucumber,peeled8ouncesasparagus,preferablypencilthin,toughendstrimmedandspearscut

into2-inchpieces2cupscoldwater4ouncesspinach,trimmed,washedwell,anddrained4scallions,trimmedandcutinto2-inchlengths1ripe,firmavocado,halvedlengthwise,pitted,andpeeled¼cuppackedfreshmint,plusmoreforgarnish2tablespoonsfreshlemonjuiceCoarsesaltandfreshlygroundpepper4to6freshsorrelleaves,cutintofinestrips,forgarnish(optional)

1Halvecucumberlengthwise;cutonehalfintoeighthsandtheotherinto¼-inchdice.Pureeasparagusinablenderwith½cupcoldwateruntilsmooth.2Addspinach,scallions,cucumbereighths,andanother½cupwater.Blenduntilcompletelysmooth.Addavocado,mint,andlemonjuice;pureeuntilsmooth,addingremaining1cupwateralittleatatimeuntilsoupreachesdesiredconsistency.Add¾teaspoonsalt,andseasonwithpepper.Scrapedownsidesofblenderwithaflexiblespatula,andpuree5secondsmore.Ifyouwouldlikethesoupchilled,refrigerateatleast30minutes(andupto1day,covered).3Dividesoupamongfourbowls,andgarnisheachwithdicedcucumber,sorrel(ifusing),andamintsprig.Serveimmediately.perserving:119calories;1.1gsaturatedfat;6gunsaturatedfat;0mgcholesterol;11gcarbohydrates;3.9gprotein;277mgsodium;6.4gfiber

GoldenPepperSoup

SERVES6

SweetyellowpeppersareexceptionallyrichinvitaminC.Servethesoupeitherhotforacomfortingwintertimemeal,orchilledinthewarm-weathermonths.

3cupshomemadeorreduced-sodiumstore-boughtchickenorvegetablebroth

Generouspinchofsaffronthreads1tablespoonunsaltedbutter1largeonion,diced3garliccloves,minced2celerystalks,diced4largeyellowbellpeppers(about2pounds),ribsandseedsremoved,diced¼cupdrywhitewine

Coarsesalt½teaspoongroundcumin2tablespoonshalf-and-halformilkPinchofcayennepepper,ortotastePlainlow-fatyogurt,forgarnish

1Bringbrothtoaboilinasmallsaucepan.Addsaffron;stirtodissolve.Turnoffheat;coverandletsteep.2Heatbutterinalargesaucepanovermedium-low.Cookonionandgarlic,stirringfrequently,untiltheybegintosoften,about4minutes.Addceleryandbellpeppers,cover,andcook,stirringoccasionally,untilsoftened,18to20minutes.3Addwineandcook,stirringoccasionally,untilevaporated.Addbroth,1teaspoonsalt,andthecumin.Bringtoasimmer,andcookuntilvegetablesareverytender,about10minutes.4Removefromheat;letsoupcoolslightly.Workinginbatches,pureesoupinablenderorfoodprocessor,fillingnomorethanhalfwayeachtime.(Alternately,useanimmersionblender.)Returntocleansaucepan;stirinhalf-and-halformilk,andreheatgently(donotboil,asmixturewillcurdle).Seasonwithcayennepepper.Serveimmediately,orletcoolcompletelyandrefrigerateatleast2hours(andupto2days).Garnishwithyogurtbeforeserving.perserving:96calories;1.6saturatedfat;1.1gunsaturatedfat;5.5mgcholesterol;13gcarbohydrates;4.3gprotein;373mgsodium;1.8gfiber

SweetRedPepperandBeetSoup

SERVES8

BellpeppersofferBvitaminsandbeta-carotene;beetsbringevenmorebeta-carotene,plusfolicacid.Ifthebeetscomewiththeirgreensattached,reservethemtosautéasyouwouldotherleafygreens.

1tablespoonextra-virginoliveoil2shallots,coarselychopped3redbellpeppers(about1½pounds),ribsandseedsremoved,cutinto½-inch

pieces2redbeets(about1pound),trimmed,peeled,andcutinto½-inchpieces1cupwater3½ cups homemade or reduced-sodium store-bought chicken or vegetable

broth2tablespoonsfreshlemonjuiceCoarsesaltandfreshlygroundpepper4ouncesfreshgoatcheese,crumbled(about1cup)Lemonwedges,forserving

1Heatoilinamediumsaucepanovermedium.Cookshallots,stirringoccasionally,untiltranslucentandtender,about4minutes.Addbellpeppersandbeets,andstirtocoat.Addthewaterandbroth,andbringtoaboil.Coverpartially,andreduceheattoasimmer.Cookuntilbeetsareverytenderwhenpiercedwiththetipofasharpknife,about1hour.2Letcoolslightly.Stirinlemonjuice;add1teaspoonsalt,andseasonwithpepper.Workinginbatches,pureesoupinablenderorfoodprocessor,fillingnomorethanhalfwayeachtime.(Alternately,useanimmersionblender.)Transfertoalargebowl,andrefrigerateuntilchilled,uptoovernight(covered).3Dividesoupamongbowls.Sprinkleevenlywithgoatcheese,seasonwithpepperandmoresalt,ifdesired,andservewithlemonwedges.perserving:125calories;2.6gsaturatedfat;2gunsaturatedfat;6.5mgcholesterol;13.9gcarbohydrates;6.7gprotein;374mgsodium;3.4gfiber

HeartySpinachandChickpeaSoup

SERVES6

Woodsyshiitakemushrooms,protein-richchickpeas,andbrownricemakethisasubstantial,satisfyingsoup.

1⅓cupswater½cupshort-grainbrownrice1tablespoonoliveoil,plusmorefordrizzling1onion,finelychopped(1½cups)2garliccloves,minced8ounces freshshiitakemushrooms,stemsremoved,capscleanedand thinly

sliced(about4cups)6cupshomemadeorreduced-sodiumstore-boughtchickenorvegetablebroth½teaspoondriedrosemary,crumbled1can(15ounces)chickpeas,drainedandrinsed10ouncesbabyspinachCoarsesaltandfreshlygroundpepper2ouncesgratedparmesancheese(½cup)

1Inalargesaucepan,bringthewatertoarapidboil.Stirinbrownriceandreturntoaboil;reduceheattoasimmer.Coverandcookuntilriceistenderandhasabsorbedalltheliquid,30to40minutes.2Meanwhile,inalargesaucepanorDutchoven,heatoilovermedium.Cookonion,stirringoccasionally,untiltender,about5minutes.Addgarlicandmushrooms;cook,stirringoccasionally,untilmushroomsaretender,about5minutes.Addbrothandrosemary;bringtoaboil.Coverandremovefromheat.3Stirriceandchickpeasintobrothmixture;returntoaboil.Reducetoasimmer,cover,andcontinuecooking5minutesmoretoallowflavorstoblend.4Stirinspinachandcook,uncovered,untiljustwilted,about1minute.Add½teaspoonsalt,ortotaste,andseasonwithpepper.Serveimmediately,sprinkledwithgratedparmesananddrizzledwithmoreoil.

perserving:244calories;2gsaturatedfat;4.1gunsaturatedfat;5.9mgcholesterol;32.8gcarbohydrates;14.9gprotein;395mgsodium;5.2gfiber

SpicySweetPotatoSoup

SERVES4

Thetoastedturmeric,coriander,andcumininthisIndian-influencedsouphavesoothing,anti-inflammatorybenefits,andaddsomuchflavor,there’slittleneedforsalt.Withonlyonetablespoonofoilinthewholepot,thesoupisalsolowinfat.

1tablespoonneutral-tastingoil,suchascanolaorsafflower¼teaspooncuminseeds½teaspooncorianderseeds,crushed½teaspoonyellowmustardseeds¼teaspoonturmeric1piece(2inches)freshginger,peeledandcutintofinestrips2garliccloves,minced1 small hot chile (such as Thai bird chile), finely chopped (ribs and seeds

removedforlessheat,ifdesired)3cannedwholeplumtomatoes,coarselychopped3½ cups homemade or reduced-sodium store-bought chicken or vegetable

broth

Coarsesalt1 sweet potato (about 8 ounces), peeled, quartered lengthwise, and cut

crosswiseinto¼-inch-thickpiecesLimewedges,forservingCilantrosprigs,forserving(optional)

1Heatoilinamediumsaucepanovermedium-high.Addcumin,coriander,andmustardseeds.Cook,shakingpanoften,untilseedsarefragrantandbegintopop,about30seconds.Addturmeric,ginger,garlic,andchile;cook,stirring,1minute.2Stirintomatoes,broth,and½teaspoonsalt;bringtoaboil.Addsweetpotato;returntoaboil.Reduceheat;simmeruntilsweetpotatoistender,about10minutes.Serveimmediately,withlimewedgesandcilantro,asdesired.perserving:131calories;.7gsaturatedfat;4.1gunsaturatedfat;0mgcholesterol;17.6gcarbohydrates;6gprotein;382mgsodium;2.6gfiber

Lentil,Carrot,andLemonSoupwithFreshDill

SERVES4

Thefiberinlentilshelpstolowercholesterolandregulatebloodsugar.Frenchgreenlentilscookmorequicklyandretainafirmertexturethanthemorecommonbrownones.

1½cupsFrenchgreenlentils4carrots,peeledandsliced½inchthickonthediagonal(1½cups)4garliccloves,thinlyslicedCoarsesaltandfreshlygroundpepper3tablespoonsfreshlemonjuice(from1to2lemons)½cupcoarselychoppedfreshdill,forgarnish

Combinelentilswithcarrots,garlic,and1teaspoonsaltinamediumsaucepan.Addenoughwatertocoverby2inches(about6cups),andbringtoaboil.Reduceheattoasimmer,andcook(uncovered),stirringoccasionally,untilcarrotsaretender,20to25minutes.Stirinlemonjuiceandseasonwithpepperandmoresalt,asdesired.Addabout2tablespoonschoppeddilltoeachbowljustbeforeserving.perserving:261calories;0gsaturatedfat;.1gunsaturatedfat;0mgcholesterol;49.2gcarbohydrates;15.9gprotein;538mgsodium;12.6gfiber

ChilledTomato-DillSoup

SERVES8

Heatingtomatoeshelpsmakethecancer-fightingcarotenoidlycopenemoreavailabletothebody.Becauselycopeneisfatsoluble,cookingtomatoesinalittleoilhelpsthebodyabsorbevenmoreofthispotentantioxidant.

TOMATO-DILLSOUP12ripetomatoes(about5pounds),halvedlengthwiseCoarsesaltandfreshlygroundpepper15largesprigsdill1navelorange1tablespoonoliveoil1largegarlicclove,minced1smallonion,finelychopped2cupshomemadeorreduced-sodiumstore-boughtchickenorvegetablebroth2cupswater2tablespoonsbalsamicvinegar½cupplainlow-fatyogurtSpicyCroutons(seebelow)

Preheatovento450°F.Arrangetomatoesonarimmedbakingsheet,cutsideup,andsprinklewith½teaspoonsalt.Roastuntilsoftened,about30minutes.Letcoolandpeeloffskin.Tie13dillsprigsintoabundlewithkitchentwine.Withavegetablepeeler,removea2-inchstripoforangezest.Squeezejuicefromorange.Heatoilinamediumpotoverlow.Cookgarlicandonion,stirringoccasionally,untiltranslucent,about7minutes.Addtomatoes,broth,dillbundle,reservedorangezestandjuice,1¼teaspoonssalt,andthewater;seasonwithpepper.Bringtoaboil.Reduceheattomediumlow;simmer20minutes.Letcoolslightly.Discarddillandzest.Workinginbatches,pureesoupinablenderorfoodprocessor,fillingnomore

thanhalfwayeachtime.(Alternately,useanimmersionblender.)Stirinvinegar,thenletcoolcompletely.Coverandrefrigerateatleast2hours,oruptoovernight.Dividesoupamongeightbowls;garnisheachwith1tablespoonyogurt.Snipremainingdilloversoup;servewithcroutons.perserving:100calories;.5gsaturatedfat;1.9gunsaturatedfat;.9mgcholesterol;17.3gcarbohydrates;3.9gprotein;442mgsodium;4.2gfiber

SPICYCROUTONSMAKES8LARGECROUTONS

Anycombinationoffennel,dill,caraway,orceleryseedworkswellhere;theirflavorscomplementthepaprikaonthecroutonsaswellasthedillandtomatointhesoup.

8slices(¼inchthick)country-stylebread2teaspoonsextra-virginoliveoil2tablespoonsspiceseeds,suchasfennel,dill,caraway,orceleryseed,toasted¼teaspoonpaprika(sweetorhot)

Coarsesalt

Preheatovento400°F.Brushbreadwitholiveoil,dividingevenly;placeonabakingsheet.Inaspicegrinderorcleancoffeemill,finelygrindseedstoapowder.Transfertoasmallbowl;stirinpaprikaand¼teaspoonsalt.Placespicecombinationinafinesieve;siftoverbread.Brushagainwitholiveoil;toastuntilcrisp,about15minutes.perserving(slice):126calories;1gsaturatedfat;.2gunsaturatedfat;3mgcholesterol;23gcarbohydrates;3.3gprotein;282mgsodium;1.4gfiber

MushroomSoupwithPoachedEggsandParmesanCheese

SERVES4

Thisrefinedmushroomsoup,madewithdriedandfreshvarietiesandtoppedwithapoachedegg,isbeautifulandnutritious.Lookforporcinimushroomsneartheproducesectionofyourgrocerystore.

3½cupswater½ounce(about½cup)driedmushrooms,suchasporcini1½tablespoonsextra-virginoliveoil1onion,halvedandthinlysliced3garliccloves,minced1celerystalk,finelychopped1 pound cremini or white button mushrooms, caps and stems thinly sliced

lengthwise(about6cups)Coarsesaltandfreshlygroundpepper½cupdrywhitewine2cupshomemadeorreduced-sodiumstore-boughtchickenorvegetablebroth1to2tablespoonsfinelychoppedfreshtarragon,plus4sprigsforgarnish4largeeggs,poached(seebelow)1ounceparmesancheese,shaved(½cup)

1Bring2cupswatertoaboil.Placedriedmushroomsinabowl,thenpourintheboilingwater;cover,andletsoakuntilsoft,about20minutes.Liftoutmushrooms;squeezeoutexcessliquidintobowl.Finelychopmushrooms.Passsoakingliquidthroughafinesieveintoanotherbowl;reserve.2Heatoilinamediumsaucepanovermedium.Addonion,garlic,andcelery;cook,stirringoccasionally,untilsoft,about8minutes.Addfreshmushroomsand½teaspoonsalt;cook,stirringoccasionally,untilmostoftheliquidhasevaporatedandmushroomsaresoft,about12minutes.Raiseheattohigh.Addwine,reserveddriedmushroomsandsoakingliquid,broth,andremaining1½

cupswater;bringtoasimmer.Reduceheattomediumlow;cook30minutes.Addchoppedtarragon.3Dividesoupamongfourbowls.Transferapoachedeggtoeachbowl;topwithcheese,dividingevenly.Seasonwithpepper,andgarnisheachservingwithatarragonsprig.perserving:252calories;3.8gsaturatedfat;8.6gunsaturatedfat;218mgcholesterol;12.8gcarbohydrates;15.9gprotein;477mgsodium;1.5gfiber

POACHINGEGGSBringalargeskilletfilledwith2inchesofwatertoasimmerovermediumheat.Add1tablespoonvinegar.Break1eggintoacup,andthengentlyslideeggoutofcupintoskillet.Repeatwithremainingeggs.Simmeruntilwhitesaresetandyolksareslightlysetbutstillsoft,about3minutes.Withaslottedspatula,transfer1eggatatimetopapertowelstodrain.Ifdesired,trimedgeswithaparingknifeorkitchenshears.

MisoSoupwithTofu,Spinach,andCarrots

SERVES4

Besuretopurchasefirmorextra-firmtofuforthissoup,asitwillholdupbetterinhotliquidthansoftervarieties.Misoshouldbeaddedonlyattheendofcookingbecauseitsflavorandhealthfulqualitiesareaffectedwhenit’sboiledorexposedtoprolongedhightemperatures.Whiskitwithabitofliquidfirstsothatitisquicklyandevenlydistributed.

3cupshomemadeorreduced-sodiumstore-boughtvegetableorchickenbroth2cupswater2carrots,peeledandcutintomatchsticks6ouncesspinach,toughstemsremoved,washedwellanddrained,cutinto1-

inchstrips7 ounces (½ package) firm or extra-firm tofu, drained and cut into ¾-inch

cubes2tablespoonswhitemiso1scallion,trimmedandcutinto1-inchlengths

1Inamediumsaucepan,bringbrothandthewatertoaboiloverhighheat.Reduceheattomedium-low,andaddcarrots.Cookuntilcarrotsarecrisp-tender,about2minutes.2Addspinachandtofu,andstirtocombine.Continuecookingjustuntilspinachiswiltedandtofuisheatedthrough,about1minutemore.3Placemisoinasmallbowl,andadd¼cupcookingliquid,stirringuntilmisoisdissolved.Addmixturetosaucepan,andstirtocombine;donotletsoupboil.Removefromheat.Serveimmediately,garnishedwithscallion.perserving:102calories;0gsaturatedfat;.3gunsaturatedfat;0mgcholesterol;13gcarbohydrates;6.7gprotein;640mgsodium;3.4gfiber

PolentaandSpinachSoup

SERVES4

InthissimpledishthatoriginatedinthenortheastofItaly,oliveoilservesasbothakeyingredientandagarnish.

½cupplus4teaspoonsextra-virginoliveoil3garliccloves,minced6cupswater½cupyellowstone-groundcornmeal2ouncesfinelygratedparmesancheese(½cup)3cupscoarselychoppedbabyspinach(about2ounces)Coarsesaltandfreshlygroundpepper1lemon,cutintowedges

1Heat¼cupoilandthegarlicinamediumsaucepanovermediumuntilgarlicisfragrant,stirringfrequently,about1minute.2Addthewater;bringtoaboil.Whiskingconstantly,addcornmealinaslow,steadystream.Reduceheattomedium;cook,stirringoccasionally,untilsouphasthickenedslightly,about8minutes.Addcheeseand¼cupoil;cook,stirring,untiloilisincorporated,about1minute.Stirinspinachand1teaspoonsalt;cook,stirring,untilspinachisbrightgreenandwilted,about1minutemore.3Dividesoupamongfourbowls;drizzleeachwith1teaspoonoil.Seasonsoupwithpepperandmoresalt,asdesired,andservewithlemonwedges.perserving:409calories;6.4gsaturatedfat;29.5gunsaturatedfat;8.8mgcholesterol;16.8gcarbohydrates;5.9gprotein;668mgsodium;2.6gfiber

SobaNoodleSoupwithShiitakesandSpinach

SERVES4

TraditionalJapanesesobanoodlescanbemadeofwheatorbuckwheat,afruitseedrelatedtorhubarbthat’sloadedwithmanganeseandtheantioxidantsquercetinandkaempferol.Becausetheseedisalsoglutenfree,buckwheatnoodlesareagoodchoiceforthosewithglutensensitivities.

2tablespoonsneutral-tastingoil,suchascanolaorsafflower12ouncesshiitakemushrooms,stemsremoved,capscleanedandthinlysliced4scallions,trimmed,whiteandgreenpartsseparatedandthinlysliced1garlicclove,minced1tablespoonmincedpeeledfreshginger

Coarsesalt4cupshomemadeorreduced-sodiumstore-boughtchickenorvegetablebroth3cupswater4ouncessobanoodles(preferably100percentbuckwheat)1 bunch flat-leaf spinach, trimmed,washedwell, anddrained, and torn into

bite-sizepieces2tablespoonsfreshlimejuice(from1to2limes)1tablespoonlow-sodiumtamarisoysauce

1Inalargesaucepan,heatoilovermedium.Addmushrooms,scallionwhites,garlic,ginger,and¼teaspoonsalt.Cook,stirringoccasionally,untilmushroomsaretender,about6minutes.2Addbrothandthewater;bringtoaboil.Addsoba;reduceheattoasimmer,andcook5minutes.Addspinach;cookjustuntilwilted,about1minute.Addlimejuiceandtamari.Serveimmediately,garnishedwithscalliongreens.perserving:249calories;1gsaturatedfat;7.2gunsaturatedfat;0mgcholesterol;34.6gcarbohydrates;14.3gprotein;647mgsodium;3.2gfiber

ChiliwithChickenandBeans

SERVES6

Formilderchili,reducethegreenchilesbyhalf.Youcanalsoreplacethecannedbeanswith4cupscookeddriedbeans;replacehalfthechickenbrothwithbeancookingliquid.

1tablespoonplus1teaspoonoliveoil1tablespooncuminseeds2onions,finelychopped(about3cups)5garliccloves,coarselychopped1greenbellpepper,ribsandseedsremoved,finelychopped1¾poundsboneless,skinlesschickenbreasthalves(about4),cutinto1-inch

pieces2teaspoonschilipowder1teaspoondriedoregano1driedbayleaf1can(28ounces)choppedtomatoes1can(4ounces)greenchiles,drainedandfinelychopped2½cupshomemadeorreduced-sodiumstore-boughtchickenbrothCoarsesaltandfreshlygroundpepper2cans(15ounceseach)kidneybeans,drainedandrinsed¼cupplainlow-fatyogurtorsourcream,forgarnish(optional)Cilantroleaves,forgarnish(optional)

1InaDutchovenorlarge,heavy-bottomedpot,heat1tablespoonoilandthecuminseedsovermedium,stirring,untilthecuminislightlytoastedandaromatic,about1minute.Addonions,garlic,andbellpepper;cook,stirringoccasionally,untilvegetablesaresoftandlightlygolden,about15minutes.2Pushtheonionmixturetotheedgesofthepot,addremaining1teaspoonoil,andincreaseheattomedium-high.Addthechicken,cookingononesideuntilseared,3to5minutes.Turnchickenpiecesandcookanadditional2to3

minutes.Withaslottedspoon,transferthechickentoaplate.3Addchilipowder,oregano,andbayleaftothepot,andcook30seconds.Addtomatoesandtheirjuiceandgreenchiles,andstirtocombine.Bringtoasimmer.Addbroth,½teaspoonsalt,andthebeans;seasonwithpepper,andstirtocombine.4Bringtoasimmer.Stircontents,reduceheattomedium-low,andgentlysimmer.Cook,uncovered,untilbeanmixturethickens,about45minutes.Returnchickenpieces,alongwithanyaccumulatedjuicesfromplate,tothepotandcookuntilchickenistender,stirringoccasionally,about15minutes.5Serveimmediately,garnishedwithadollopofyogurtandcilantroleaves,asdesired.perserving:372calories;1.3gsaturatedfat;4.9gunsaturatedfat;76.7mgcholesterol;35.8gcarbohydrates;42.7gprotein;924mgsodium;9.4gfiber

SablefishinTomato-SaffronStew

SERVES4

Thisaromaticstewcanbemadewithothertypesoffish,includinghaddockorregularcod,butsablefishdelivershigheramountsofomega-3fattyacids.Awhole-wheatbaguetteisgoodforsoppingupthebroth.

¼cupslicedalmonds3tablespoonsextra-virginoliveoil2garliccloves,thinlysliced¼teaspooncrushedredpepperflakes½teaspoonfennelseeds⅛teaspoonsaffronthreads1can(28ounces)wholepeeledtomatoesCoarsesaltandfreshlygroundpepper1½poundsskinlesssablefish,cutinto1-to2-inchpieces¼cupdriedcurrants3scallions,trimmedandthinlysliced

1Preheatovento350°F.Spreadalmondsinanevenlayeronarimmedbakingsheet;toastinovenjustuntilturninggoldenandfragrant,tossingoccasionally,5to7minutes.Transfertoaplatetocool.2Heatoilinaheavypotovermedium.Cookgarlic,stirring,1minute.Addredpepperflakes,fennelseeds,andsaffron.Cook,stirring,untilfragrant,about1minute.Addtomatoes,andcrushwithawoodenspoon;seasonwith½teaspoonsalt.Bringtoasimmer;cook,stirringoccasionally,untilmixturehasthickened,about15minutes.3Seasonfishonbothsideswith½teaspoonsalt,dividingevenly,andpepper.Addtopotalongwiththecurrants.Coverandcook5minutes.Gentlystirtocombine;cover,andcontinuetocookuntilfishisopaquethroughout,about5minutesmore.

4Toserve,divideamongfourbowls.Sprinklewithalmondsandslicedscallions.perserving:529calories;7.2gsaturatedfat;29gunsaturatedfat;83.3mgcholesterol;17.9gcarbohydrates;26.4gprotein;1103mgsodium;3.8gfiber

shreddedbrusselssproutssaladquinoaandcornsaladwithtoastedpumpkinseedsorangeswitholivesandparsleypapaya,endive,andcrabmeatsaladfattoushcannellini-beanniçoisesaladgreenbean,corn,andtomatosaladendive,avocado,andredgrapefruitsaladsautéedspinachwithpecansandgoatcheeselemonylentilsaladasparaguswithshiitakes,shallots,andpeasmarinatedbeetsaladarugulawithmaple-roastedpumpkinchickenandmangosaladroastedasparagussaladwithpoachedeggscrispmackerelsaladwithgrainymustardvinaigretteasianchickensaladwithbokchoyparsley-leafsaladwithpinenuts,olives,andorangedressingwiltedkalewithcranberrybeansanddelicatasquash

ShreddedBrusselsSproutsSalad

SERVES4

Althoughmorecommonlycooked,brusselssprouts,Swisschard,andkalealsomakedeliciousrawsalads,aslongasthey’rethinlysliced.Thissalad—whichcombinestwoofthevegetables—servesasaparticularlynicefallorwinterfirstcourse,whenit’shardtofindflavorfulleaflettuces.

1tablespoonwhole-grainmustard3tablespoonsfreshlemonjuice(from1to2lemons)

Coarsesalt1tablespoonplus1teaspoonpuremaplesyrup2tablespoonssunfloweroil,preferablycold-pressed8ouncesbrusselssprouts,verythinlysliced(about3cups)4 to 6 leaves Swiss chard or kale (preferably Lacinato), or a combination,

stemmedandthinlysliced(3cups)⅓cuprawhulledsunflowerseeds,toasted

1Stirtogethermustard,lemonjuice,¾teaspoonsalt,andthemaplesyrup;whiskinoiluntilemulsified.2Inasaladbowl,tosstogetherbrusselssproutsandchard.Addsunflowerseedsanddressing;tosstocoat.Serveimmediately.perserving:178calories;1.4gsaturatedfat;11gunsaturatedfat;0mgcholesterol;13.8gcarbohydrates;5.2gprotein;433mgsodium;3.9gfiber

QuinoaandCornSaladwithToastedPumpkinSeeds

SERVES4

Thissalad’ssimpleappearancebeliesitsdeliciouscombinationofMexican-inspiredflavors.Studdedwithcorn,pumpkinseeds,andredpeppers,itmakesasubstantiallunchonitsown,orasidedishfordinner.

¼cupfreshlimejuice(from2or3limes),plus1limecutintowedges1teaspoongroundcumin1teaspoonchilipowder1garlicclove,mincedorpressed½cupextra-virginoliveoil

Coarsesalt2¾cupswater1½cupsquinoa,rinsedanddrained2earscorn,kernelscutfromcob1redbellpepper,ribsandseedsremoved,diced3scallions,trimmedandthinlysliced1largejalapeñochile,diced(ribsandseedsremovedforlessheat,ifdesired)¼cupcoarselychoppedcilantro1ripe,firmavocado1 head red-leaf lettuce, leaves separated (inner leaves reserved for another

use)¼cuprawhulledpumpkinseeds(pepitas),toasted

1Whisktogetherlimejuice,cumin,chilipowder,garlic,oil,and¼teaspoonsalt.2Bringthewatertoaboilinasmallsaucepan.Addquinoa;returntoaboil.Stironce,cover,andreduceheattoasimmer.Cookuntilquinoaistenderbutstillchewyandhasabsorbedallliquid,about15minutes.Turnoffheat.Fluffquinoawithafork.Placecornkernelsontopofquinoa,coverpan,andletstand5minutes.Stircornintoquinoa,andtransfertoalargebowltocool.3Addredpepper,scallions,jalapeño,andcilantrotoquinoamixture,alongwith½cupdressing(ortotaste);tossuntilcombined.Seasonwithsalt,ifdesired.4Cutavocadoinhalflengthwise;removepit.Peelavocadoandthinlyslice.5Linealargeservingplatterwithlettuceleaves.Moundquinoasaladincenter.Arrangeavocadoandlimeontheside.Sprinklepumpkinseedsoversalad.Serveimmediately.perserving:504calories;5.4gsaturatedfat;31.8gunsaturatedfat;0mgcholesterol;39.9gcarbohydrates;7.7gprotein;398mgsodium;9.4gfiber

OrangeswithOlivesandParsley

SERVES4

Orangesarethestandoutinthissupremelyeasysalad,providingheftyamountsofvitaminCandfiber.Olives(andoliveoil)addhealthfulmonounsaturatedfat.

4naveloranges¼cupNiçoiseolives,pittedandhalved½teaspoonpaprika2tablespoonsfreshlemonjuice1tablespoonextra-virginoliveoil2 tablespoons finely chopped fresh flat-leaf parsley, plus whole leaves for

garnish

1Usingasharpknife,sliceoffbothendsofeachorange.Carefullyslicedownwardfollowingthecurveofthefruittoremoverindandbitterwhitepith.Sliceeachorangecrosswiseintoaboutsixrounds,thenarrangetheminoverlappingrowsonaservingplatter.Sprinkleevenlywitholives.2Inasmallbowl,combinepaprikaandlemonjuice;whiskinoiluntilemulsified.Addchoppedparsley,andwhisktocombine.Drizzledressingoverorangesandolives;garnishwithparsleyleaves,andserve.perserving:113calories;.6gsaturatedfat;3.9gunsaturatedfat;0mgcholesterol;19gcarbohydrates;1.4gprotein;76mgsodium;3.5gfiber

Papaya,Endive,andCrabmeatSalad

SERVES4

PapayaispackedwithvitaminCandbeta-carotene;endiveisanexcellentsourceoffiberandvitaminsAandC.

1teaspoonfinelygratedpeeledfreshginger3tablespoonsfreshlimejuice(from2to3limes)2tablespoonsgrapeseedoil

Coarsesalt½largepapaya(MexicanorSolo;about1pound),peeled,halvedlengthwise,

seedsremoved,andcutinto1-inchpieces2 large Belgian endive, halved lengthwise, cored, and cut into matchsticks

(about3cups)½Englishcucumber,verythinlysliced¾cupjumbolumpcrabmeat,pickedoverandrinsed

Whisktogetherginger,limejuice,grapeseedoil,and¼teaspoonsaltinalargebowl.Adddicedpapaya,endive,cucumber,andcrabmeat;gentlytosstocombine.Serveimmediately.perserving:219calories;2.1gsaturatedfat;12gunsaturatedfat;.5mgcholesterol;8.1gcarbohydrates;2.5gprotein;71.4mgsodium;1gfiber

Fattoush

SERVES4

LikeItalianpanzanella,thissalad—aspecialtyoftheeasternMediterranean—pairsfreshvegetablesandbread.Thecombinationofvegetables,beans,andherbsisexcellentforreducinghighcholesterol.

1whole-wheatpita(8-inch),split12cherryorsmalltomatoes,halvedorquartered1redoryellowbellpepper(orhalfofeach),ribsandseedsremoved,cutinto

1-inchstrips½Englishcucumber,cutinto½-inchdice¼ redonion, cut into thinwedges,or2 scallions, trimmedand thinly sliced

lengthwise1cupcannedchickpeas,drainedandrinsed¼cuptornfreshmintleaves¼cuptornfreshflat-leafparsleyleaves3tablespoonsred-winevinegar2tablespoonsextra-virginoliveoilCoarsesaltandfreshlygroundpepper

1Preheatovento375ºF.Placepitaonabakingsheetandtoastuntilcrisp,about10minutes.Letcoolcompletely,thenbreakinto1-inchpieces.2Inabowl,combinetomatoes,pepper,cucumber,redonion,chickpeas,mint,andparsley;tosstocombine.Addvinegar,oil,and½teaspoonsalt(ortotaste);seasonwithpepper,andtosstocombine.Addpitapieces,toss,andserve.perserving:220calories;1.1gsaturatedfat;6.5gunsaturatedfat;0mgcholesterol;30.4gcarbohydrates;7.2gprotein;390mgsodium;6.2gfiber

Cannellini-BeanNiçoiseSalad

SERVES4

Thisvegetarianversionoftheclassicdishomitstheanchoviesandreplacesthetunawithcannellinibeans;navybeansorchickpeasareotheroptions.

FORTHEDRESSING¼cupplus2tablespoonsfreshlemonjuice(from2to3lemons)1teaspoonDijonmustard1largeshallot,minced¾cupextra-virginoliveoil¼cupfinelychoppedfreshflat-leafparsley¼cuptornfreshbasilCoarsesaltandfreshlygroundpepperFORTHESALAD1poundsmallredpotatoes,scrubbed1poundharicotsvertsorgreenbeans,trimmedandcutinto1-inchpieces5ouncesbabyspinach1½cans(15ounceseach)cannellinibeans,rinsedanddrained1celerystalk,diced3tablespoonscapers,rinsedanddrained2teaspoonsfinelygratedlemonzestCoarsesaltandfreshlygroundpepper2ripetomatoes,coredandcutintowedges2hard-cookedeggs,peeledandhalvedlengthwise½cupNiçoiseolives

1Makethedressing:Inasmallbowl,whisktogetherlemonjuice,mustard,shallot,oil,parsley,basil,and½teaspoonsalt;seasonwithpepper.2Preparethesalad:Placepotatoesinamediumsaucepanandaddenoughcoolwatertocoverby1inch.Bringtoaboil;reducetoasimmer.Cookuntiltender

whenpiercedwiththetipofasharpknife,about15minutes.Drainandsetasidetocool.3Bringapotofwatertoaboilandprepareanice-waterbath.Blanchharicotsvertsuntilcrisp-tenderandcolorbrightens,45to60seconds.Withaslottedspoon,immediatelytransferbeanstoice-waterbathtostopthecooking;oncecool,drainandpatdrywithpapertowels.4Inalargebowl,tossspinachwith2tablespoonsdressing.Transferspinachtoplatter.Placecannellinibeansinemptybowlandmashabouthalfofthemslightly.Addcelery,capers,lemonzest,3to4tablespoonsdressing,and¼teaspoonsalt(ortotaste);seasonwithpepper.Stirtocombine;thenspoonmixtureontospinach.Arrangepotatoesononesideofthebeanmixtureandtomatowedgesontheother.5Arrangeharicotsverts,eggs,andolivesontheplate.Drizzlewithremainingdressing,andserveimmediately.perserving:790calories;7.1gsaturatedfat;39.8gunsaturatedfat;106mgcholesterol;73gcarbohydrates;20.7gprotein;984mgsodium;23.2gfiber

GreenBean,Corn,andTomatoSalad

SERVES6

Forconvenience,youcancookthecornandbeansearlyintheday,tossthemwitholiveoilandsmashedgarlic,andkeepthem(covered)intherefrigerator.Toremovecornkernelsfromthecob,standtheearuprightonitsflatend;withasharpknife,cutalongthelengthofthecob,turningasyougo.

3earscorn,husked1½poundsgreenbeans,trimmed3garliccloves,smashed¼cupextra-virginoliveoil3tablespoonsred-winevinegar½smallredonion,thinlysliced1yellowtomato,sliced½inchthick2cupsmixedsmalltomatoes,preferablyheirloom,halved

Coarsesalt

1Bringalargepotofwatertoaboil.Cookthecornuntilkernelsarecrisp-tender,5to7minutes.Removecornwithtongsandletcool.Usingasmallsieve,removeanycornsilkremaininginthepot.2Addgreenbeanstopot,returnwatertoaboil,andcookuntilverytender,5to8minutes(dependingonthesize).Meanwhile,slicethecornkernelsfromthecobsintoalargebowl.Drainthegreenbeansinacolander,shaketoremoveexcesswater,andaddtocorn.Addgarlicand3tablespoonsoil.Tosswellandletstand30minutestoallowflavorstoblend.(Beanmixturecanberefrigerated,coveredwithplasticwrap,upto8hours;bringtoroomtemperaturebeforeproceeding.)3Justbeforeserving,removethegarlicandaddtheremainingtablespoonofoilalongwithvinegar,onion,andtomatoes.Seasonwith½teaspoonsalt(ortotaste),andserve.perserving:201calories;1.5gsaturatedfat;8.9gunsaturatedfat;0mgcholesterol;25.7gcarbohydrates;5.3gprotein;189mgsodium;6.8gfiber

Endive,Avocado,andRedGrapefruitSalad

SERVES4

Theeye-poppingcombinationofhuesinthissaladissuretoperkuptheappetite,whichinturnstimulatesdigestiveenzymes.Pairinggrapefruitandavocadoalsodeliversnutritionally:Redgrapefruitcontainslycopene—whichmayhelplowerriskofheartdiseaseandpancreatic,lung,andprostatecancers—andtheantioxidantisbestabsorbedwheneatenwithhealthyfat,suchasthatcontainedinavocado.

2redgrapefruits¾teaspoonwhite-winevinegar1tablespoonhoney2tablespoonsplainlow-fatyogurtorsourcreamCoarsesaltandfreshlygroundpepper2tablespoonsextra-virginoliveoil4Belgianendive1ripe,firmHassavocado

1Usingasharpknife,sliceoffbothendsofeachgrapefruit.Carefullyslicedownwardfollowingthecurveofthefruittoremoverindandbitterwhitepith.Workingoverabowltocatchthejuices,cutsegmentsfrommembranes,lettingthemfallintobowl.Squeezetheremainingjuicefrommembranesintobowl.2Inasmallbowl,whisktogethervinegar,honey,yogurt,⅛teaspoonsalt,and3tablespoonsgrapefruitjuice.Seasonwithpepper.Whiskinoiluntilemulsified.3Halveendivelengthwise,andcutoutcore;cutleavesinto1-inchpieces.Tosswiththree-quartersofthedressing.4Cutavocadoinhalflengthwise,andremovepit.Peelandsliceavocadointo¼-inchwedges.Divideendiveandavocadoamongfourplates.Drizzleservingswithremainingdressing,dividingevenly.Dividegrapefruitsegmentsamong

plates,andserveimmediately.perserving:202calories;1.9gsaturatedfat;10.4gunsaturatedfat;.3mgcholesterol;23gcarbohydrates;2.4gprotein;70mgsodium;6.6gfiber

SautéedSpinachwithPecansandGoatCheese

SERVES6

Inthisheart-healthywiltedsalad,thespinachcontributesfolate,andpecanshelplowerLDL(“bad”)cholesterol.

2tablespoonsextra-virginoliveoil1redonion,halvedandthinlysliced1¼poundsbabyspinach2tablespoonssherryvinegar¾cuppecans,toastedandcoarselychopped¼cupcrumbledfreshgoatcheese(about2ounces)

1Heatoilinalargeskilletovermedium.Cookonion,stirringoccasionally,untilsoftened,about5minutes.Addspinach;cook,tossing,untilspinachhasstartedtowilt,about2minutes.Transfertoaservingplatter.2Addvinegartoskillet,andheatfor5seconds.Drizzleoverspinachandonion.Sprinklewithpecansandgoatcheese,andgentlytosstocombine.Serveimmediately.perserving:175calories;2.6gsaturatedfat;10gunsaturatedfat;4.3mgcholesterol;13gcarbohydrates;5gprotein;186mgsodium;5.6gfiber

LemonyLentilSalad

SERVES6

Lentilsareaparticularlyrobustsourceofprotein,folate,andiron.Red,orange,andyellowbellpeppersprovidemorevitaminCandcarotenoidsthangreenones;thesepowerfulantioxidantssupporteyehealth,boostimmunity,andfightheartdisease.Thisnutritiousmake-aheadsaladisperfectforapackablelunch,picnic,orbarbecue.

Coarsesaltandfreshlygroundpepper1½cupsbrownorFrenchgreenlentils¾teaspoonfinelygratedlemonzest,plus2tablespoonsfreshlemonjuice3tablespoonsextra-virginoliveoil1½teaspoonsDijonmustard1½teaspoonsfreshtarragonleaves,finelychopped2orange,red,oryellowbellpeppers(oramix),cutinto½-inchdice(about2

cups)4scallions,trimmedandthinlysliced(1cup)

1Bringamediumsaucepanofwatertoaboil;add1teaspoonsalt.Cooklentilsuntiltenderbutnotatallmushy,15to20minutes.Draininafinesieve,rinseundercoldwatertostopthecooking,anddrainagain.2Meanwhile,whisktogetherlemonzestandjuice,oil,mustard,andtarragoninaservingbowl.Addlentils,bellpeppers,scallions,and½teaspoonsalt(ortotaste);seasonwithpepper.Saladcanberefrigerated,covered,upto1day.Servechilledoratroomtemperature.perserving:257calories;1gsaturatedfat;7.1gunsaturatedfat;0mgcholesterol;36gcarbohydrates;15gprotein;34mgsodium;7.7gfiber

AsparaguswithShiitakes,Shallots,andPeas

SERVES6

Ifyou’dliketousefreshpeas(you’llneedaboutapoundforonecupshelled),addthemalongwiththemushrooms.

2tablespoonsoliveoil5shallots,halvedandthinlyslicedlengthwise8ouncesfreshshiitakemushrooms,stemsremoved,capscleanedCoarsesaltandfreshlygroundpepper1½teaspoonsfinelygratedlemonzest,plus2teaspoonsfreshlemonjuice2bunchesmedium-thickasparagus(about2pounds),toughendstrimmed,cut

onthediagonalinto2-inchlengths1cupfrozenpeas(donotthaw)

1Inalargeskillet,heatoilovermedium.Cookshallots,stirringfrequently,untiltheybegintoturngolden,about3minutes.Addmushroomsand¼teaspoonsalt;seasonwithpepper.Cook,tossingoccasionally,untilmushroomsaretender,3to5minutes.Transfertoabowl.Addlemonzest,andtosstocombine.2Inthesameskillet,bring2inchesofwatertoaboil.Addasparagusand½teaspoonsalt;cover,andcookuntilasparagusisbrightgreenandcrisp-tender,3to4minutes.Stirinpeas,thenremovefromheat.Drainandtransfertobowlwithmushrooms.Addlemonjuice;tosstocombine.Servewarmoratroomtemperature.perserving:127calories;.7gsaturatedfat;3.9gunsaturatedfat;0mgcholesterol;15.6gcarbohydrates;6.6gprotein;268mgsodium;5.2gfiber

MarinatedBeetSalad

SERVES4

Youcanvarythisrecipebyusinghalfoliveoilandhalfwalnutoilandtoppingthebeetswithtoastedwalnuts.Forthemostvisuallyappealingpresentation,useamixtureofbeetssuchasChioggia,golden,andred.

5beets(about1poundwithoutgreens),trimmedandhalved1garlicclove,smashed1tablespoonsherryvinegar2tablespoonsextra-virginoliveoilCoarsesaltandfreshlygroundpepper¼cupfreshmintleaves,coarselychopped¼cupcrumbledgoatcheese(about2ounces)

1Fillalargesaucepanwith2inchesofwater;setasteamerbasket(orcolander)insidepan,andbringtoaboil.Placebeetsinbasket,coverpot,andreduceheattoagentlesimmer.Steamuntilbeetsaretenderwhenpiercedwiththetipofasharpknife,30to35minutes.Removebeets.Whencoolenoughtohandle,rubwithpapertowelstoremoveskins.Cutthebeetsintothinslices.2Combinebeets,garlic,vinegar,oil,and1teaspoonsalt;seasonwithpepper.Tosstocombine.Coverandrefrigerateatleast3hours,oruptoovernight.3Whenreadytoserve,removeanddiscardgarlic.Topbeetswithmintandgoatcheese.perserving:145calories;3gsaturatedfat;6.5gunsaturatedfat;6.5mgcholesterol;10.4gcarbohydrates;4.4gprotein;613mgsodium;3gfiber

ArugulawithMaple-RoastedPumpkin

SERVES4

Roastedgarlicservesasthebaseofthesaladdressing.Thealliumnotonlyaddsdepthofflavorbutcanalsohelplowercholesterol.Pumpkinisrichinpotassium,fiber,andvitaminC.

1 sugar pumpkin (3½ to 4 pounds), peeled, seeded, and cut into 1½-inchpieces¼cupplus1tablespoonoliveoil6garliccloves(unpeeled)¼to½teaspooncrushedredpepperflakesCoarsesaltandfreshlygroundblackpepper2tablespoonsplus1teaspoonpuremaplesyrup3tablespoonsfreshlimejuice(from2limes)1tablespoonDijonmustard1½poundsarugula (2 to3bunches, thickstemsremoved),washedwelland

dried¼cuprawhulledpumpkinseeds(pepitas),toasted6ouncesfetacheese,crumbled

1Preheatovento450°F.Onarimmedbakingsheet,combinepumpkinpieceswith2tablespoonsoil,thegarlic,crushedredpepperflakes,and½teaspoonsalt;seasonwithblackpepper.Tosstocombine,thenspreadinanevenlayer.Roast,tossingoccasionally,untilpumpkinistender,25to30minutes.2Removegarlicfromsheetandreserve.Drizzlepumpkinwith2tablespoonsmaplesyrup;tosstocoat.Returntoovenandcontinueroasting,tossingoccasionally,untilpumpkinisglazed,10to15minutesmore;letcool.3Meanwhile,cutoffrootendsofgarliccloves;squeezeoutgarlicandmashtoapastewiththesideofalargeknife.Transfertoalargebowl.Addlimejuice,mustard,remaining1teaspoonmaplesyrup,and½teaspoonsalt;seasonwithpepper.Whiskinremaining3tablespoonsoiluntilemulsified.

4Addarugulaandpumpkintodressing,andtosstocombine.Sprinklesaladwithtoastedpumpkinseedsandcrumbledfetacheese,andserveimmediately.perserving:515calories;10gsaturatedfat;17gunsaturatedfat;38mgcholesterol;46gcarbohydrates;17.4gprotein;979mgsodium;5.2gfiber

ChickenandMangoSalad

SERVES4

ThissaladfeaturesMadrascurrypowder—ablendofspicesthatincludesturmeric,coriander,cumin,andcinnamon,allofwhichareantioxidants,anti-inflammatories,anddetoxifiers.Watercressisalsoapotentdetoxifier.

FORTHECHICKEN¼cupoliveoil,plusmoreforbrushinggrill¼cupwhite-winevinegar1tablespoonDijonmustard4skinless,bonelesschickenbreasthalves(about6ounceseach)

CoarsesaltFORMANGODRESSING1mango,peeledandpitted(seebelow),thendiced¼cuppackedcilantro¼cupfreshmintleaves1tablespooncurrypowder,preferablyMadrasCoarsesaltandfreshlygroundpepper1tablespoonwhite-winevinegar¼cupextra-virginoliveoilFORTHESALAD1 ripe, firm avocado, halved lengthwise, pitted, peeled, and cut into½-inch

wedges1largebunchwatercress,toughstemsremoved(about3cups)½smallredonion,thinlysliced

1Inashallowpanlargeenoughtoholdchickeninasinglelayer,whisktogetheroil,vinegar,andmustard;addchicken,turningtocoat.Coverandrefrigerateforatleast2hours,oruptoovernight.2Heatgrilltomedium-high(ifusingacharcoalgrill,coalsarereadywhenyoucanholdyourhand5inchesabovegrillforjust4to5seconds).Lightlyoilthegrates.Liftchickenfrommarinadeanddiscardanyremainingmarinade.Sprinklechickenonbothsideswith1teaspoonsalt,dividingevenly.Grillchickenuntilcookedthroughandopaquethroughout,6to8minutesperside.3Forthedressing:Inablender,combinemango,cilantro,mint,currypowder,¼teaspoonsalt,andthevinegar;seasonwithpepper.Pureeuntilsmooth.Withthemotorrunning,addoilinaslow,steadystreamuntilemulsified.4Slicechickencrosswise.Arrangeonaplatterorfourservingplates(dividingevenly),alongwithavocado,watercress,andonion;servethedressingontheside.perserving:440calories;5.2gsaturatedfat;29.2gunsaturatedfat;34.2mgcholesterol;17gcarbohydrates;16.6gprotein;509mgsodium;5.5gfiber

PREPARINGMANGOHoldingmangoonacuttingboardwithapapertowel,useavegetablepeelertoremoveskin.Withasharpknife,sliceoffwide,flatpartoffruitonbothsidesofpit,cuttinglengthwise.Discardpeelandpit.

RoastedAsparagusSaladwithPoachedEggs

SERVES4

Roastingoffersaneasy,no-fusswaytoquicklyprepareasparagus.Reducingthebalsamicvinegarbeforedrizzlingitoverthevegetablesconcentratesitsflavortomimicagedvarieties.Servethedishforlunchoralongwithagreensaladforalightdinner.

1bunchmedium-thickasparagus(about1pound),toughendstrimmed2tablespoonsoliveoil

Coarsesalt½cupbalsamicvinegar1teaspoonlightbrownsugar1tablespoonapple-cidervinegar4largeeggs,poached2ouncesparmesancheese,shaved(¾cup)

1Preheatovento400°F.Onarimmedbakingsheet,drizzleasparaguswithoilandsprinklewith½teaspoonsalt;tosstocombine,thenspreadinanevenlayer.Roastuntilasparagusislightlybrownedandtender,15to18minutes.2Meanwhile,inasmallsaucepan,heatbalsamicvinegarandbrownsugarovermedium-highuntilsyrupyandreducedto3tablespoons,stirringfrequently,about6minutes.3Toserve,divideasparagusevenlyamongfourplates;drizzlewithbalsamicmixture.Topeachportionwithapoachedeggandshavedparmesan.perserving:253calories;5gsaturatedfat;9.6gunsaturatedfat;224mgcholesterol;12gcarbohydrates;14.4gprotein;778mgsodium;2.3gfiber

CrispMackerelSaladwithGrainyMustardVinaigrette

SERVES4

Fattycold-waterfish,suchasAtlanticmackerel(alsocalledBostonmackerel),deliverthemostimportantformsofomega-3fattyacids,helpingtoreducecholesterolandevenstaveofftype2diabetesandsomecancers.Avoidkingmackerel,however,asithashighmercurylevels.Herethefishismarinatedinlemonjuice,thenbroiledsotheskincrisps.

4skin-onfreshAtlanticmackerelfillets(about4ounceseach)Juiceof1lemon2tablespoonswhite-winevinegar1tablespoonfinelychoppedshallot1tablespoonwhole-grainmustard1smallgarlicclove,mincedCoarsesaltandfreshlygroundpepper3tablespoonsextra-virginoliveoil,plusmoreforbroilerpan1tablespoonfinelychoppedfreshtarragon1tablespoonsnippedfreshchives1to2buncheswatercress,thickstemsremoved(4cups)

1Heatbroilerwithrack4inchesfromheatsource.Placemackerelinanonreactive(glassorceramic)bakingdish.Pourlemonjuiceoverfish,andletstand10minutes,turningonceortwice.2Meanwhile,whisktogethervinegar,shallot,mustard,garlic,and¼teaspoonsalt;seasonwithpepper.Letstand10minutes.Graduallyaddoil,whiskinguntilemulsified.Whiskintarragonandchives.3Removemackerelfromlemonjuice(discardjuice),andpatdrywithpapertowels.Scoreskinafewtimeswithasharpknife.Sprinklewith¼teaspoonsalt

andseasonwithpepper.4Lightlybrushabroilerpanorrimmedbakingsheetwithoil.Arrangemackerel,skinsideup,onpan.Broiluntilfishiscookedthroughandskiniscrispandbrowned,3to4minutes.5Tosswatercresswith1tablespoonvinaigrette.Dividewatercressamongfourplates;topeachwithafishfillet,anddrizzlewithremainingvinaigrette,dividingevenly.perserving:338calories;5.2gsaturatedfat;19gunsaturatedfat;79.4mgcholesterol;2.2gcarbohydrates;22gprotein;405mgsodium;.3gfiber

AsianChickenSaladwithBokChoy

SERVES4

Cookingthechickenwiththeskinandbonesintactultimatelymakesthedishmoreflavorful(andeconomical),butfeelfreetosubstitutetwoboneless,skinlessbreasthalvesforthewholebreastinthissaladifyouprefer(reducethecookingtimeto15minutes).Bokchoy,abundantwithcancer-fightingcompounds,makesanutritiousaccompaniment.

1wholebone-inchickenbreast(about1pound)4headsbabybokchoy,trimmedandhalvedlengthwise3tablespoonsfreshlimejuice(from2to3limes)2teaspoonslow-sodiumtamarisoysauce1teaspoonsugar⅛teaspooncayennepepper3ouncessnowpeas,stringsremoved,thinlyslicedlengthwise(about1cup)3smallshallots,thinlysliced¼cuppackedfreshmintleaves,coarselychopped

1Placechickeninalargepot,andaddenoughwatertojustcover.Bringtoaboil;reduceheat,andsimmer,partiallycovered,untilchickeniscookedthrough,about35minutes,skimmingofffoamasneeded.Transferchickentoaplate.Whencoolenoughtohandle,removeskinandpullmeatfrombone(keepitinonepiece),thenthinlyslicemeat.(Atthispoint,chickencanberefrigeratedinanairtightcontainerforupto2days.)2Inasmallpot,bring1inchofwatertoaboil;addbokchoy.Cover,andsimmeruntiltender,3to5minutes;drain,andletcool.3Inabowl,whisktogetherlimejuice,tamari,sugar,andcayennepepper.Addchicken,peas,andshallots;tosstocombine.Transferchickenmixturetoaservingplatter,topwithmint,andservebokchoyalongside.perserving:204calories;.5gsaturatedfat;1.3gunsaturatedfat;53mgcholesterol;18.8gcarbohydrates;32gprotein;571mgsodium;7gfiber

Parsley-LeafSaladwithPineNuts,Olives,andOrangeDressing

SERVES6

InadditiontovitaminsA,C,andK,parsleycontainsthephytochemicalpolyacetylene,whichhelpsreducecancerrisk.

1navelorange½teaspoonsherryvinegarorred-winevinegar¼redonion,halvedandverythinlyslicedCoarsesaltandfreshlygroundpepper1tablespooncapers,rinsedanddrained¼cupbrine-curedblackolives,suchasKalamataorGaeta,pittedandhalved3cupslooselypackedfreshflat-leafparsleyleaves(fromabout2bunches)¼cuppinenuts,toasted1tablespoonextra-virginoliveoil

1Withavegetablepeeler,remove8longpiecesofzestfromorange(leavebitterwhitepithbehind);cutlengthwiseintoverythinstrips.Halveorange;squeeze2tablespoonsjuiceintoabowl(reserveremainingportionforanotheruse).Addvinegar,onion,andapinchofsalt;letsoak10minutes(orupto24hours;thelongeritsoaks,themilderitsflavorwillbecome).2Toorangejuicemixture,addcapers,olives,parsley,pinenuts,andzest.Seasonwithpepper;tossthoroughlywithoil.Divideamongplatesandserveimmediately.perserving:109calories;.9gsaturatedfat;7.3gunsaturatedfat;0mgcholesterol;6.8gcarbohydrates;2.1gprotein;270mgsodium;1.8gfiber

WiltedKalewithCranberryBeansandDelicataSquash

SERVES4

Thisnutrient-densesaladcapitalizesonfallandwinter’sbestproduce,whiledeliveringamplehealthbenefits.Thesquashandcranberrybeans(alsocalledborlottiorRomanbeans)providefiber,whichhelpslowercholesterol;thekalepromptsthelivertoreleaseenzymesthatmayfightcancer.Othertypesofwintersquash,suchasbutternutoracorn,wouldalsoworkinthisrecipe,aswouldcannelliniornavybeans.

2delicatasquash(about2pounds),halvedlengthwiseandseeded1tablespoonplus1teaspoonextra-virginoliveoil2tablespoonshoney2tablespoonsbalsamicvinegar1largeshallot,finelychopped1garlicclove,minced1tablespoonred-winevinegar5ounceskale(½bunch),largestemsremoved,leavescutinto1-inchpiecesCoarsesaltandfreshlygroundpepper2cupscookedcranberrybeans(seebelow),drainedandrinsed

1Preheatovento400°F.Cutsquashinto½-inch-thickhalf-moons.Tosswith1teaspoonoil,andspreadevenlyonaparchment-linedbakingsheet.Roastuntiljusttender,15to18minutes.Mixhoneyandbalsamicvinegar.Brushsomeofthemixtureontosquashslices(reserveremainingmixture).Roast5minutesmore.2Heatremaining1tablespoonoilinalargeskilletovermedium.Addshallotandgarlic;cook,stirringfrequently,untilslightlysoftened,about4minutes.Addred-winevinegarandremaininghoneymixturetopan,andbringtoaboil.Addkaletopanandsprinklewith1teaspoonsalt;seasonwithpepper.Addsquashandbeans.Coverskillet,andletstand5minutes,thentossuntilkalewilts

slightly.Servewarmoratroomtemperature.perserving:279calories;1gsaturatedfat;4gunsaturatedfat;0mgcholesterol;57gcarbohydrates;6gprotein;642mgsodium;8gfiber

COOKINGDRIEDBEANSDriedbeanstendtobemuchmoreflavorfulandhaveafirmertexturethancanned.Soakingthebeansfirstwillshortentheircookingtime.Driedbeansdoubleinvolumeoncecooked;1cupdriedbeansyields2cupscooked.Cookedbeanswillkeepforuptooneyearinanairtightcontainerinthefreezer.Theycanbeincorporatedintosalsas,dips,soups,salads,andanyotherdishesthatcallforcannedbeans.Tosoakbeans:Sortthebeans,discardinganydebris,andrinse.Placeinalargebowl,andcoverwithdoubletheamountofwater.Coverbowl,andletbeanssoakovernight.(Alternately,usethequick-soakmethod:Combinebeansinalargepotwithdoubletheamountofwater.Bringtoaboil,andcook3minutes.Cover,andletsoak1hour.)Tocookbeans:Transferbeansandsoakingliquidtoaheavypot.Bringtoaboil;reduceheat.Simmer,partiallycovered,untiltender,1to2hours(3to4hoursforunsoakedbeans).Drainandletcoolbeforestoring.

poachedsalmonwithasparagus,herbs,andbabygreensroastedsalmonandparsnipswithgingercurry-rubbedsalmonwithnapaslawcitrus-roastedsalmonwithspringpeasaucemisosalmonwithcilantrosaucehoisin-glazedsablefishwithbokchoysablefishenpapillotewithshiitakemushroomsandorangegrilledtroutwithoreganopanfriedtroutwithalmondsandparsleyhalibutingreen-teabrothwithquinoagrilledfishtacosshrimpwithkiwifruit-limerelishpaprikashrimpwithwalnutsbrownricewithtofu,driedmushrooms,andbabyspinachvegetable-ricebowlwithmisodressingwhole-wheatpizzawithartichokesandpecorinostuffedswisschardrollsstuffedpoblanosinchipotlesaucewhole-wheatspaghettiwithherb-almondpestoandbroccoli

sobanoodle,tofu,andvegetablestir-frywhole-wheatpastawithlentils,spinach,andleeksspinachpastawithcorn,edamame,andgreenbeansbutternutsquashcurryquicktomatosaucespringbarleyrisottoswisschard,mushroom,andquinoasaladwalnut-crustedchickenbreastschickenbreastswithfennel,carrots,andcouscouschickenwithpumpkin-seedmolelemonchickenwithavocado-cornsalsaturkeycutletswithtomatoesandcapersgrilledporktenderloinandapricotswithhoneyglazeporktenderloinwithsautéedbeetgreensandroastedbeetssteakwithspicypapaya-carrotsalsagrass-fedbeefstir-frywithbroccoli

PoachedSalmonwithAsparagus,Herbs,andBabyGreens

SERVES4

Thisbasicpoachingrecipeyieldssalmonthatcanbeservedwarm,atroomtemperature,orchilled.Here,salmonandafewhard-cookedeggsprovideproteintoacolorfulsaladcomposedoffreshvegetablesandmixedherbsfromthefarmers’market.

1skin-onwildAlaskansalmonfillet(about1½poundsand1inchthick)½ teaspoon finely grated lemon zest, plus ⅓ cup plus 2 tablespoons fresh

lemonjuice(fromabout4lemons)

Coarsesalt1bunchmedium-thickasparagus(about1pound),toughendstrimmed1shallot,thinlyslicedintohalfmoons½teaspoonfinelygratedorangezestplus1tablespoonfreshorangejuice2teaspoonschampagnevinegar¼cupextra-virginoliveoil4cupsmixedbabygreens,suchasspinachandtatsoi¼cupmixedfreshherbleaves,suchasmint,basil,andtarragon12radishes,trimmedandhalved4hard-cookedeggs,peeledandhalvedlengthwise

1Fillasaucepanwideenoughtoholdsalmonwith2to3inchescoldwater.Stirin⅓cuplemonjuiceand2teaspoonssalt.Bringtoaboil;reduceheattoasimmerandgentlyplacesalmoninpan,skinsidedown.Reduceheatandcookatabaresimmeruntilsalmonisjustopaquethroughout,10to12minutes.Transfertoaplate.Coverlooselywithapieceofparchmentpapertopreventsurfacefromdrying,andletcool20to30minutes.Oncecool,salmoncanberefrigerated,coveredtightlywithplasticwrap,forupto2days.2Bringapotofwatertoaboilandprepareanice-waterbath.Blanchasparagusuntilcrisp-tenderandcolorbrightens,45to60seconds.Withaslottedspoon,immediatelytransferasparagustoice-waterbathtostopthecooking;oncecool,drainandpatdrywithpapertowels.3Combineshallot,lemonandorangezests,2tablespoonslemonjuice,theorangejuice,vinegar,and¼teaspoonsaltinasmallbowl.Graduallywhiskintheoliveoiluntilemulsified.4Assembleasparagus,greens,herbs,radishes,andeggsonaplatter.Breaksalmonintolargepieces,arrangeontop,anddrizzlewithvinaigrette.Serveimmediately.perserving:480calories;5.3gsaturatedfat;22.7gunsaturatedfat;306mgcholesterol;7.9gcarbohydrates;42.2gprotein;303mgsodium;3gfiber

RoastedSalmonandParsnipswithGinger

SERVES4

Theflavorfulgingerdressingthatcoatstheparsnipscallsfortamari,asaucemadefromsoybeansthat’sdarkerandricherthanconventionalsoysauce(it’salsoglutenfree).Servethefishwithawedgeoforangealongwithpepperygreens,suchaswatercressorarugula.

1poundparsnips(about5),peeledandsliced¾inchthick3tablespoonsneutral-tastingoil,suchascanolaorsafflower2teaspoonsfinelygratedpeeledfreshginger2teaspoonsfinelychoppedfreshrosemary2tablespoonslow-sodiumtamarisoysauce¼cupplus2tablespoonsfreshorangejuice(from1to2oranges)4skinlesswildAlaskansalmonfillets(about6ounceseach)

1Preheatovento425°F.Placeparsnipsonarimmedbakingsheetanddrizzlewith2tablespoonsoil;tosstocoat,thenspreadinasinglelayer.Roastuntilbeginningtobrownaroundtheedges,about15minutes.Meanwhile,combineginger,rosemary,tamari,orangejuice,andremaining1tablespoonoil.2Flipparsnipsandpushtoedgesofbakingsheet.Placefilletsinthemiddle.Cook,flippinghalfwaythrough,untilfilletsareopaquearoundtheedgesandflakeslightlyincenterwhenpressed,12to15minutes.Removefromoven.3Transferafillettoeachoffourplates.Pourgingermixtureoverparsnipsandgentlytosstocoat.Divideparsnipsamongplates.Spoonextrasaucefrombakingsheetoverfishandparsnips,andserve.perserving:458calories;1gsaturatedfat;13gunsaturatedfat;107mgcholesterol;21gcarbohydrates;41gprotein;598mgsodium;5gfiber

Curry-RubbedSalmonwithNapaSlaw

SERVES4

Broilingisagoodwaytobrownthesalmonwithoutaddingfat.Foragoldencolorandcrispfinish,don’tturnthefishwhileitisunderthebroiler;itwillstillcookallthewaythroughwithoutthisextrastep.

2cupswater1cupbrownbasmatiriceCoarsesaltandfreshlygroundpepper½headnapacabbage(1pound),thinlyslicedcrosswise1poundcarrots,peeledandcoarselygrated½cuplooselypackedfreshmintleaves¼cupfreshlimejuice(from2to3limes),pluslimewedgesforserving2tablespoonsgrapeseedoil4skinlesswildAlaskansalmonfillets(about6ounceseach)2teaspoonscurrypowder

1Inalargesaucepan,bringthewatertoaboil;addthericeand½teaspoonsalt.Coverandreduceheattomedium-low.Cookuntilriceistenderandhasabsorbedallliquid,30to35minutes.Removefromheat;letstand,covered,10minutes.2Meanwhile,inalargebowl,combinecabbage,carrots,mint,limejuice,oil,and½teaspoonsalt;seasonwithpepper.Tosstocombine.3Heatbroiler,withrackset4inchesfromheatsource.Whilericeisstanding,placesalmononabroilerpanorrimmedbakingsheet.Rubfilletswithcurrypowderand½teaspoonsalt,dividingevenly;seasonwithpepper.Broiluntiljustcookedthrough,6to8minutes.4Dividesalmonandcabbagemixtureamongfourplates.Fluffricewithaforkandservealongside.perserving:583calories;6gsaturatedfat;18.3gunsaturatedfat;85mgcholesterol;47.2gcarbohydrates;39.8gprotein;1140mgsodium;7.3gfiber

Citrus-RoastedSalmonwithSpringPeaSauce

SERVES8Salmonseasonedwithorange,lemon,andlimecontrastsbeautifullywithafresh-peapuree.Greenpeas—actuallylegumes,notvegetables—arehighinproteinandvitaminK,whichboostsbonehealth.

CITRUS-ROASTEDSALMON3oranges3lemonsFreshlygratedzestof1lime2teaspoonssugarCoarsesaltandfreshlygroundwhitepepper1teaspooncorianderseeds,crushed1 sideofwildAlaskan salmon (about3pounds), trimmedof fat andexcess

skin,smallpinbonesremovedwithtweezers2tablespoonsextra-virginoliveoilSpringPeaSauce(seebelow)Peashootsorwatercress,forgarnish

Finelygratethezestof2orangesand2lemons.Cuttheremainingorangeandlemoninto¼-inch-thickrounds.Stirtogethercitruszests(includinglime),sugar,2teaspoonssalt,1½teaspoonspepper,andthecorianderinasmallbowl.Placesalmon,skinsidedown,inanonreactive(glassorceramic)bakingdishlargeenoughforittolayflat.Rubspiceblendalloversalmon.Coverwithplasticwrap.Refrigerate2hours.Removesalmonfromrefrigerator.Wipeoffspiceblendwithpapertowels.Letfishstandatroomtemperature20minutes.Meanwhile,preheatovento400°F.Arrangehalftheorangeandlemonroundsinasinglelayerinalargeroastingpan;placesalmon,skinsidedown,ontop.Rubtheoilalloversalmon.Roastuntilopaquethroughout,about17minutes.Removefromoven;cutsalmoncrosswiseinto8pieces.

Toserve,dividesauceamongeightservingplates,andtopeachwithapieceofsalmon.Garnishwithpeashootsandremainingorangeandlemonrounds.perserving:432calories;4.9gsaturatedfat;13.4gunsaturatedfat;109mgcholesterol;16.2gcarbohydrates;36.8gprotein;686mgsodium;3.6gfiber

SPRINGPEASAUCEMAKES¾CUP

Youcanmakethissaucewiththawedfrozenpeasinsteadoffresh,inwhichcasetheydon’tneedtobeblanched.

1⅓cupsshelledfreshpeas1½cuplooselypackedtrimmedwatercress(½bunch)1½tablespoonscoldunsaltedbutter,cutintosmallpieces

Coarsesalt

Prepareanice-waterbath.Bringapotofwatertoaboil.Blanchpeasandwatercressuntilbrightgreen,about45seconds.Immediatelytransferwithaslottedspoontotheicebathtostopthecooking.Drainpeasandwatercress,thenpureeinablenderuntilsmooth,adding4to5tablespoonswatertothin(mixtureshouldbejustthickenoughtocoatthebackofaspoon).Passpureethroughafinesieveintoasmallsaucepan.Placeoverlowheat,andwhiskinbutter,1pieceatatime;whiskuntilemulsified,thenremovefromheat.Seasonsaucewith½teaspoonsalt(ortotaste).Servewarm.perserving:37calories;1.2gsaturatedfat;.6gunsaturatedfat;5mgcholesterol;3.5gcarbohydrates;1.4gprotein;123mgsodium;1.2gfiber

MisoSalmonwithCilantroSauce

SERVES4

Miso,acombinationoffermentedsoybeansandriceorbarley,isagreatsourceofzinc,anaturalimmunitybooster.Whitemisohaslesssodiumthanothertypes;here,it’scombinedwithricevinegar,brownsugar,andwatertomakeamarinadeforsalmon.Cilantro,ginger,andchile(alongwithafewotheringredients)arequicklypureedintoasauceforthebroiledfish.Servewithbrownriceorsoba(buckwheat)noodles.

1cupwhitemiso⅓cupricevinegar(unseasoned)¼cuppackeddarkbrownsugarplus1teaspoon⅓cupwater4skinlesswildAlaskansalmonfillets(about6ounceseach)1cuppackedcilantroleaves,coarselychopped¼cupfreshlimejuice(from2to3limes)1shallot,coarselychopped1smallfreshredchile,suchasThaibirdorjalapeño,coarselychopped(ribs

andseedsremovedforlessheat,ifdesired)1garlicclove1piece(2inches)freshginger,peeledandfinelygrated(1tablespoon)2tablespoonsneutral-tastingoil,suchascanolaorsafflower

1Inamediumsaucepan,combinemiso,vinegar,¼cupbrownsugar,andthewater.Cookovermediumheat,stirringoccasionally,justuntilmisoandsugarhavedissolved(donotboil);removefromheat,andletcooltoroomtemperature.2Placesalmoninashallowdishoraresealableplasticbag,andaddmisomixture,turningtocoat.Cover(orseal)andmarinateintherefrigerator1hour(placebagonaplateincaseofleaks).

3Meanwhile,pureecilantro,limejuice,shallot,chile,garlic,ginger,oil,andremainingteaspoonbrownsugarinablenderuntilsauceissmooth.4Heatbroilerwithrack6to8inchesfromheatsource.Liftfilletsfrommarinadeandwipeoffexcess(discardmarinade);broiluntilfilletsareopaquearoundedgesandflakeslightlyincenterwhenpressed,4to6minutes.Transfersalmontoeachoffourplates,andservewithcilantrosauce.perserving:500calories;2.2gsaturatedfat;16.2gunsaturatedfat;94mgcholesterol;40.6gcarbohydrates;39.5protein;1964mgsodium;0gfiber

Hoisin-GlazedSablefishwithBokChoy

SERVES4

Sablefish,alsoknownasblackcod,isamongthebestsourcesofheart-friendlyomega-3fattyacids.Here,thefishiscombinedwithbokchoy,whichcontainsantioxidantsandfiber.Thehoisinmixture,brushedontopofthefishbeforebroiling,isessentiallyaquickbarbecuesauce.

2tablespoonsneutral-tastingoil,suchascanolaorsafflower1 piece (3 inches) fresh ginger, peeled, thinly sliced, and cut into very thin

matchsticks3garliccloves,thinlysliced1headbokchoy(1½pounds),trimmedandslicedcrosswiseinto1-inch-wide

pieces,greensandstalksseparated2celerystalks,quarteredlengthwiseandcutcrosswiseinto2-inchlengthsCoarsesaltandfreshlygroundpepper1bunchscallions,trimmedandcutinto2-inchlengths3tablespoonshoisinsauce1tablespoonketchup1½teaspoonsDijonmustard1teaspoonfreshlemonjuice4skinlesssablefishfillets(about5ounceseach)

1Inalargesaucepan,heattheoilovermedium.Addgingerandgarlic;cook,stirring,untilfragrant,about1minute.Addbokchoystalks,celery,and½teaspoonsalt;seasonwithpepper.Cook,stirringfrequently,untilcrisp-tender,5to7minutes.Addscallions,andcook,stirring,untilwilted,about3minutes.2Heatbroilerwithrack4inchesfromheatsource.Stirtogetherhoisin,ketchup,mustard,and½teaspoonlemonjuice.Placefishonabroilerpanorrimmedbakingsheet.Seasononbothsideswith½teaspoonsalt,dividingevenly,andpepper.Brushtopswithhoisinmixture.Broiluntilfishisglazedandopaque

throughout,5to7minutes.3Addremaining½teaspoonlemonjuicetobokchoygreens;spoonontofourplatesandtopeachwithafishfillet.Serveimmediately.perserving:400calories;5.2gsaturatedfat;20.8gunsaturatedfat;70mgcholesterol;12.3gcarbohydrates;22.4gprotein;968mgsodium;2.6gfiber

SablefishEnPapillotewithShiitakeMushroomsandOrange

SERVES4

Sablefish’ssucculenttextureandhighoilcontentmakeitanexceptionalchoiceforsteaming.Inthisrecipe,thefishissteamedinparchment-paperpackets(enpapillote),whichsealinmoistureandflavor.

1navelorange4skinlesssablefishfillets(about5ounceseach)Coarsesaltandfreshlygroundpepper2teaspoonsmincedpeeledfreshginger1tablespoonplus1teaspoonextra-virginoliveoil12freshshiitakemushrooms,stemsremoved,capscleanedandhalved24cilantrosprigs

1Preheatovento425°sF.Useavegetablepeelertoremove8stripsoforangezest,leavingbitterwhitepithbehind.Halvetheorangeandextractthejuice.Cutoutfour15-inchsquaresofparchmentpaper;foldeachinhalftomakeacrease,thenopenagain.Placeafilletononehalfofeachparchment.Seasonallfishonbothsideswith1teaspoonsalt,dividingevenly,andpepper;sprinklewithginger,anddrizzlewithoilandjuice.Arrange2zeststrips,6shiitakepieces,and6cilantrosprigsontopofeachfillet.2Foldparchmentoverfish,andcrimptheedgestoformahalf-moonshape,pleatingrepeatedlyallthewayaroundtoseal.Placepacketsonabakingsheetandcookuntilpaperpuffsup,about10minutes.Removefromoven;placepacketsonplates,andserveimmediately,cuttingthemopenatthetable.perserving:352calories;5.2gsaturatedfat;18.4gunsaturatedfat;69.5mgcholesterol;6.9gcarbohydrates;20.9gprotein;564mgsodium;1.2gfiber

GrilledTroutwithOregano

SERVES4

Freshherbsareahealthywaytoseasonfishandotherleanproteins.Here,pungentoreganoandbrightlemonjuicebalancetherichnessofthetrout.Thewholetroutaregrilledinthisrecipe,butyoucanusethebroilerinstead;lightlycoatthebroilerpanorarimmedbakingsheetwithoilbeforeheating,andcookthefishforthesameamountoftime.

2 tablespoons neutral-tasting oil, such as canola or safflower, plusmore forgrill4whole trout (about 12 ounces each), preferablyU.S. farmed, cleaned and

scaledCoarsesaltandfreshlygroundpepper2lemons,1slicedinto8rounds,1cutintowedgesforgarnish1largebunchoregano

1Heatagrilltomedium-high(ifusingacharcoalgrill,coalsarereadywhenyoucanholdyourhand5inchesabovegrateforjust4to5seconds);brushgrateswithoil.Sprinkleexteriorandcavityofeachfishwith¼teaspoonsalt,andseasonwithpepper.Tuck2lemonroundsandafeworeganosprigsincavityofeachfish.2Rubeachfishwith½teaspoonoil,andplaceongrill.Cookuntilgoldenandfirm,about4minutesperside.Transfertoaservingplatter;drizzleeachfishwith1teaspoonoil.Garnishwithlemonwedgesandremainingoregano,andserve.perserving:382calories;1.3gsaturatedfat;6.7gunsaturatedfat;0mgcholesterol;12.4gcarbohydrates;54gprotein;123mgsodium;5.4gfiber

PanfriedTroutwithAlmondsandParsley

SERVES4

Choppedalmondscontributesubstantialfiber,calcium,potassium,andzinctosimplypreparedtroutfillets.Foralightsupper,servethefishwithbabylettuceleavesandlemonwedgesforsqueezingoverthedish.

1tablespoonplus2teaspoonsneutral-tastingoil,suchascanolaorsafflower4skin-ontroutfillets(preferablyU.S.farmed)Coarsesaltandfreshlygroundpepper3ouncesrawwholealmonds,coarselychopped1cuplooselypackedfreshflat-leafparsleyleaves,coarselychoppedFinelygratedzestplusfreshlysqueezedjuiceof2lemons

1Heat1teaspoonoilinalargeskilletovermedium-high.Seasonfilletswith¾teaspoonsalt,dividingevenly,andpepper.Gentlyplace2filletsinskillet,skinsideup.Reduceheattomedium,andcookuntilgoldenbrownononeside,4to5minutes.Carefullyflipfish,usingtwospatulasifnecessary.Cookuntilslightlyflakyinthecenterwhenpiercedwithafork,about2minutesmore.Transferfishtoaservingplatter;keepinawarmspot.Wipeoutskillet,andrepeatwith1teaspoonoilandremaining2fillets.2Wipeoutskilletagain;addremaining1tablespoonoilandthealmonds.Cookovermediumheat,stirring,untilalmondsstarttoturngolden,about1minute.Removefromheat,andimmediatelyaddparsleyandlemonzest;stirtocombine.Stirinlemonjuice;assoonasitstartstobubble,poursauceoverfish.Serveimmediately.perserving:315calories;2.7gsaturatedfat;19.3gunsaturatedfat;45.8mgcholesterol;7.4gcarbohydrates;21.8gprotein;410mgsodium;3.3gfiber

HalibutinGreen-TeaBrothwithQuinoa

SERVES4

Inadditiontothebeneficialomega-3sprovidedbyhalibut,thegreenteainthisdishcontainsepigallocatechingallate,orEGCG—apowerfulantioxidantshowntohelppreventcancer.Quinoaishighinproteinandfiber.

4wildPacifichalibutfillets(about6ounceseach)Coarsesaltandfreshlygroundpepper2cupswater1cupquinoa,rinsedanddrained2tablespoonsneutral-tastingoil,suchascanolaorsafflower1piece(2inches)freshginger,peeledandfinelychopped1headbabybokchoy,trimmedandthinlyslicedlengthwise1cupfrozenshellededamame,thawed4ounces freshshiitakemushrooms,stemsremoved,capscleanedand thinly

sliced½cupsnowpeas,stringsremoved,thinlyslicedlengthwise1cupbrewedgreentea1tablespoonlow-sodiumtamarisoysauce1teaspoonhoney3scallions,trimmedandthinlyslicedonthediagonalBasilleaves,forgarnish

1Preheatovento400°F.Seasoneachhalibutfilletonbothsideswith½teaspoonsalt,dividingevenly,andpepper.2Inamediumsaucepan,bringthewatertoaboil.Addquinoaand½teaspoonsalt;reduceheattoasimmer.Coverandcookuntilquinoaistenderandhasabsorbedallliquid,about15minutes.Removefromheat.3Meanwhile,inalargeskillet,heattheoilovermedium-high.Cookfilletsuntilgolden,2to3minutesperside.Usingaslottedspatula,transferfishtoan

ovenproofdishandbakeuntiljustopaquethroughout,8to10minutes.4Addginger,bokchoy,edamame,shiitakes,andsnowpeastoskillet;reduceheattomediumandcook,stirringconstantly,untilshiitakesbegintosoften,about3minutes.Addgreentea,soysauce,andhoney.Cook,stirring,untiledamamearetender,about3minutesmore.Stirinscallionsandremovefromheat.5Dividebrothandvegetablesamongfourshallowbowls.Topeachwithafishfilletandgarnishwithbasilleaves.Servequinoainseparatebowls.perserving:470calories;2.3gsaturatedfat;9.8gunsaturatedfat;54.4mgcholesterol;38.2gcarbohydrates;46.2gprotein;771mgsodium;5.5gfiber

GrilledFishTacos

MAKES1DOZEN

Fresh,cleanflavorsdefinethesegrilledfishtacos.Thecabbageisalsoapotentcancerfighter.Setoutthefishandtoppings(useamelonballertoscoopavocadointoneatballs),andletguestsassembletheirowntacos.

1teaspoongroundcumin1tablespoondriedoregano1tablespoonchilipowder

Coarsesalt¼cupextra-virginoliveoil¼cupfinelychoppedcilantro,plussprigsforgarnish2poundsskin-onstripedbassorredsnapperfillets5cupsshreddedgreencabbage(½head)Neutral-tastingoil,suchascanolaorsafflower,forgrill12corntortillasLimewedges,avocado,Mexicancrema(orsourcream),andhotsauce,for

servingQuickPickledVegetables,forserving(optional;seebelow)

1Stirtogethercumin,oregano,chilipowder,and2teaspoonssalt.Mixintheoliveoilandcilantro.Useasharpknifetomakeshallowslitsabout1½inchesapartintothefishskin;transfertoalargedishandrubbothsideswithspicemixture.Refrigerate,covered,for30minutesto2hours.2Tosstogethercabbageand1½teaspoonssaltinamediumbowl.Letsit30minutes.3Heatgrill(orgrillpan)tohigh(ifusingacharcoalgrill,coalsarereadywhenyoucanholdyourhand5inchesabovegrillforjust2to3seconds);lightlyoilgrates.Placefish,skinsideup,ongrill.Cook,withoutmovingfish,untilopaquethroughout,3to5minutes.Carefullyflip,usingtwospatulasifnecessary.Cookuntilfishflakesslightlywhenpressedinthecenter,5to7minutesmore.4Transferfishtoaservingplatter;letcoolslightly,thenshredwithaforkintobite-sizepieces.Garnishplatterwithlimewedgesandcilantrosprigs.Servewarmoratroomtemperature(within1hour).Allowgueststoassembletheirowntacos,layeringfishwithcabbage,avocado,crema,hotsauce,pickledvegetables,andothertoppings,asdesired.perserving(1taco):184calories;1gsaturatedfat;6gunsaturatedfat;60mgcholesterol;14gcarbohydrates;15gprotein;404mgsodium;3gfiber

QUICKPICKLEDVEGETABLESMAKES1QUART

2½cupsapple-cidervinegar⅓cupsugar2teaspoonscoarsesalt3cupscoldwater4carrots,peeledandsliceddiagonally¼inchthick2smallredonions,halvedandslicedinto¾-inchwedges4jalapeñochiles,quarteredlengthwise;ribsandseedsremoved

Combinevinegar,sugar,andsaltinasaucepanwiththewater;bringtoaboiloverhighheatandstirtodissolvesugar.Addcarrots,onions,andjalapeños,andreduceheattomedium-high.Simmeruntilcarrotsarejusttender,10to12minutes.Pourintoabowl;letcoolcompletelybeforecoveringandrefrigerating.(Pickleswillkeepupto2weeks.)perserving:39.7calories;0gsaturatedfat;0gunsaturatedfat;0mgcholesterol;8.1gcarbohydrates;.4gprotein;206mgsodium;1gfiber

ShrimpwithKiwifruit-LimeRelish

SERVES4

Kiwifruit,limejuice,chiles,andcilantromakeatropical—andantioxidant-rich—accompanimenttosimplesearedshrimp;youcanalsousetherelishtotopgrilledfish,orasahealthydipwithtortillachips.Servetheshrimpandrelishwithblacklentilsandwhole-wheatnaan(Indianflatbread),asshown,orwithbrownriceandtortillas.

2 jalapeño chiles, finely chopped (ribs and seeds removed for less heat, ifdesired)2tablespoonsfreshlimejuice(from1to2limes)4kiwifruits,peeledanddiced

Coarsesalt½cupfinelychoppedcilantro20largeshrimp,preferablyU.S.farmed,peeledanddeveined(about1pound)2tablespoonsneutral-tastingoil,suchascanolaorsafflower

1Stirjalapeñosandlimejuicetogether.Addkiwifruit,¼teaspoonsalt(ortotaste),andcilantro.Stirtocombine.2Seasonshrimpwith½teaspoonsalt.Heatoilinalargeskilletoverhighuntilshimmering.Addshrimpinasinglelayerandcookuntilpinkononeside,about3minutes.Flipshrimpandcookuntilopaquethroughout,about2minutesmore.Servewithkiwifruit-limerelish.perserving:104calories;.3gsaturatedfat;2.7gunsaturatedfat;53.2mgcholesterol;11.3gcarbohydrates;8.2gprotein;462mgsodium;2.1gfiber

PaprikaShrimpwithWalnuts

SERVES4

Across-continentalblendofflavors,thisdishfeaturesalivelysaucethatcombinesEuropeanpaprikaandsakeormirin(ricewine)fromJapan.Turnips,popularinbothEuropeanandAsiancuisines,addfiber,potassium,calcium,andvitaminC.Servetheshrimpoverwhole-wheatpastaorbrownrice.

2to3tablespoonsneutral-tastingoil,suchascanolaorsafflower1tablespoonmincedpeeledfreshginger1½teaspoonspaprika3tablespoonschoppedwalnuts20largeshrimp,preferablyU.S.farmed,peeledanddeveined(about1pound)1½cupscubed(¼-inch)peeledturnips1tablespoonapple-cidervinegarorsherryvinegar3tablespoonssakeormirin(ricewine)Coarsesaltandfreshlygroundpepper¼cupchoppedfreshflat-leafparsley(optional)

1Heatoilinalargeskilletovermedium-high.Addgingerandpaprika;cook,stirring,untilfragrant,20to30seconds.Addwalnuts;sauté,stirring,untillightlybrowned,2to3minutes.2Addshrimp;cook,stirring,untilpinkandopaquethroughout,about2minutesperside.Stirinturnips,vinegar,sake,and1teaspoonsalt;seasonwithpepper.Continuetocook,stirring,untilheatedthrough,about2minutes.Stirinparsley,andservewarm.perserving:253calories;1.7gsaturatedfat;10.3gunsaturatedfat;172mgcholesterol;6.4gcarbohydrates;24.6gprotein;204mgsodium;2.1gfiber

BrownRicewithTofu,DriedMushrooms,andBabySpinach

SERVES6

Brownriceisthefoundationofasimple,protein-filledvegetariandishwhenit’spairedwithtofu.Spinachis“steamed”inthesamepanfortheultimateinease—andnutritionalvalue.

1½cupsshort-grainbrownrice2¾cupswater½ouncedriedshiitakemushrooms(brokeniflarge)1tablespoonfinelychoppedpeeledfreshginger4garliccloves,minced1driedredchile,crumbled

Coarsesalt7ounces(½package)extra-firmtofu,drainedandcutinto¾-inchcubes3ouncesbabyspinach6scallions,whiteandpalegreenpartsonly,finelychopped¼cuplooselypackedcilantroleaves,finelychopped2tablespoonsplus1teaspoonlow-sodiumtamarisoysauce1½tablespoonsricevinegar(unseasoned)1teaspoontoastedsesameoil

1Inalargesaucepan,stirtogetherrice,water,mushrooms,ginger,garlic,chile,andsalt.Bringmixturetoaboil;reducetoasimmer.Coverandcookuntilriceistenderandhasabsorbedallliquid;45to50minutes.Removefromheat.2Gentlystirintofu,andletstand,covered,15minutes.Stirinspinach.Cover,andletsteam3minutes.Stirinscallions,cilantro,soysauce,vinegar,andsesameoil.Serveimmediately.perserving:247calories;.3gsaturatedfat;2.7gunsaturatedfat;0mgcholesterol;44.5gcarbohydrates;9gprotein;283mgsodium;3.8gfiber

Vegetable-RiceBowlwithMisoDressing

SERVES4

Thinkofthisrecipeasabasicformulaformakingricebowls,andthenvarythebeans(usecannedonestosavetime),squash,andgreens,asdesired.

FORTHERICEBOWL1cupdriedredazukibeans

Coarsesalt2cupsshort-grainbrownrice3¼cupswater½butternutsquash,peeled,seeded,andcutinto½-inch-thickpieces(4cups)14ounces(1package)firmtofu,halvedandcutinto½-inch-thicktriangles¼ pound mixed greens, such as kale, chard, and beet greens (8 cups),

stemmed,leaveschoppedFORTHEDRESSING1piece(1inch)freshginger,peeledandcoarselychopped2tablespoonsplus2teaspoonswhitemiso¼cuplow-sodiumtamarisoysauce¼cupwater1tablespoonplus1teaspoontoastedsesameoilFORTHECONDIMENTS2tablespoonsdriedarameorwakame(seaweed)1daikonradish,peeledandfinelygrated(about½cup)2teaspoonsumeplumvinegarorseasonedricevinegar8umeboshiplums,halvedandpitted(optional)Gomashio(sesameseedsdottedwithsalt)ortoastedsesameseeds

1Preparethericebowl:Placebeansinabowl;addenoughwatertocoverbyabout2inches.Letsoakovernightintherefrigerator.Drainbeans,andrinseundercoldrunningwater;drainagain.Transfertoamediumsaucepan.Coverwithwaterbyabout2inches,andbringtoaboil.Reduceheat;simmer,stirringoccasionally,untiltender,about30minutes,seasoningwith1teaspoonsalthalfwaythroughandaddingmorewater,ifnecessary,tokeepbeanscovered.Drain.2Meanwhile,placericeinanothersaucepan;addthe3¼cupscoldwaterandalargepinchofsalt.Bringtoaboil,stironce,andreduceheat.Simmer,covered,untilriceistenderandhasabsorbedallliquid,45to50minutes.Removefromheat,andletstand(covered)10minutes.3Placethebottombasketofalarge2-tieredbamboosteamerinawokorlargepanfilledwithabout1inchofsimmeringwater(thewatershouldjustreachtobottomofbasket;alternatively,usetwopansfittedwithsteamerinserts).Carefullyplacesquashslicesinasinglelayerinbottombasket.Cover,andsteam10minutes.Placetofuinasinglelayerintopbasket,andtopwithgreens.Cover,andcarefullysetatopbottombasket;steamuntilgreensandsquashslices

aretender,7to8minutesmore.4Meanwhile,makethemisodressing:Processginger,miso,tamari,andthe¼cupwaterinafoodprocessoruntilsmooth.Withmachinerunning,graduallyaddoil,andprocessuntilcombined.Transfertoasmallbowl.5Preparethecondiments:Inasmallbowl,coverseaweedwithcoolwater.Letstanduntilsoft,10to15minutes.Drain.Tosstogetherdaikonandvinegarinanotherbowl.6Toserve,fluffricewithaforkanddivideamongfourservingbowls;arrangebeans,greens,tofu,squash,andseaweedontop,dividingevenly.Topeachbowlwithabout1tablespoondaikonmixtureand2plums.Drizzlewithdressing,andsprinklewithgomashio.perserving:808calories;2gsaturatedfat;5gunsaturatedfat;0mgcholesterol;142gcarbohydrates;34gprotein;1491mgsodium;18gfiber

Whole-WheatPizzawithArtichokesandPecorino

SERVES4

Whenyoustartwithstore-boughtdough,homemadepizzacomestogetherinminutes.Lookforwhole-wheatdoughintherefrigeratorsectionofhealth-foodstoresandsomesupermarkets.Frozenartichokeheartsareaconvenientalternativetosteamingfreshartichokes,andtheyretainmuchoftheirnutrients;ifyouusecanned,rinsethemwellandletthemdrain.(Jarred,marinatedartichokesarenotrecommendedforthisrecipe.)

4frozenartichokehearts,thawed1tablespoonfreshlemonjuice1tablespoonextra-virginoliveoil,plusmoreforbakingsheet1poundwhole-wheatpizzadough,roomtemperature1cupricottacheese,preferablyfreshpacked2plumtomatoes,thinlyslicedcrosswise¼cuppittedKalamataolives,halved3ouncespecorinoRomanocheese,shavedwithavegetablepeelerCoarsesaltandfreshlygroundpepper¼cuppackedfreshbasilleaves

1Thinlyslicetheartichokeheartscrosswise,thenplaceinasmallbowl.Addlemonjuice,andtosstocoat.2Preheatovento450°F.Lightlyoilabakingsheet.Stretchdoughtoa12-by-16-inchoval.Placedoughonpreparedsheetandbrushwith1tablespoonoil,makingsuretocoatedgeswell.Scatterspoonfulsofricottaoverdough.Topevenlywithtomatoes,artichokes,olives,andthree-quartersofthepecorino.Seasonwith¾teaspoonsalt(ortotaste)andpepper.3Bakepizzauntilcrustisbrownedandtoppingsareheatedthrough,20to25minutes.Removefromoven.Sprinklewithbasilandremainingpecorino,and

serveimmediately.perserving:579calories;9.7gsaturatedfat;9.8gunsaturatedfat;46.9mgcholesterol;71gcarbohydrates;28.4gprotein;1307mgsodium;10.8gfiber

StuffedSwissChardRolls

SERVES6

Arelativeofspinachandbeets,Swisschardoffersfantasticantioxidantprotectionintheformofcarotenoids,whichhelpmaintaineyehealth,boostimmunity,andmayevenfightcancer.Here,chardleavesarerolledaroundaprotein-richquinoa-mushroomfillingforanelegantentrée.

2bunchesSwisschard(about2pounds),preferablyred1cupquinoa5cupshomemadeorreduced-sodiumstore-boughtchickenorvegetablebroth1tablespoonunsaltedbutter2tablespoonsextra-virginoliveoil,plusmoreforbrushing2shallots,finelychopped2largecarrots,peeledandcutinto⅛-inchdice1poundcreminimushrooms,stemsremoved,capscleaned1poundfreshshiitakemushrooms,stemsremoved,capscleanedCoarsesaltandfreshlygroundpepper2tablespoonsfreshmarjoramleaves(or1teaspoondried)2tablespoonsMarsala(Italianfortifiedwine)orportwine

1Preheatovento350°F.Prepareanice-waterbath.Bringalargepotofwatertoaboil.Blanchcharduntiltenderandbrightgreen,about2minutes.Usingaslottedspoonortongs,transferchardtotheicebath;letcool,thentransfertopapertowelsandpatdry.Reserveleaves,beingcarefulnottotearthem.Cutoffstem,makingaVshapeabout1inchupfrombottomofleaf.Chopstemsinto¼-inchpieces.2Meanwhile,placequinoaand2¼cupsbrothinamediumsaucepan.Bringtoaboil,andstironce.Reduceheat;simmer(uncovered)untilquinoaistenderandhasabsorbedallliquid,about15minutes.Transferquinoatoalargebowl;keepinawarmplace.3Heatalargesautépanovermedium-high;addbutterandoil.Whenhot,addshallotsandcarrots;cook,stirring,untilshallotsaretranslucent,about1minute.

Addmushroomcaps,chardstems,and½teaspoonsalt;seasonwithpepper.Sautéuntilvegetablesaretender,stirringoccasionally,about8minutes.4Remove1½cupsmushroommixturefrompan;addtoquinoa.Reserveremainingmushroommixture.Coarselychop1tablespoonmarjoram(oradd½teaspoondried);stirintoquinoa.5Dividechardleavesintosixportions.Formoneportionintoa6-by-10-inchrectangle,overlappingleavessotherearenogaps.Place½cupquinoamixtureatashortend,thenrollupchard,enclosingsides.Brushlightlywithoil;placeinan8-inchbakingdish.Repeat,making5morerolls.Bakeuntilheatedthrough,5to10minutes.6Heatremainingmushroommixtureovermedium-high.AddMarsala;cook,stirring,untilmostoftheliquidhasbeenabsorbed.Addremaining2¾cupsbroth;cook,stirringoccasionally,untilslightlythickened,about6minutes.Stirinremaining1tablespoonmarjoram(or½teaspoondried).7Toserve,sliceeachchardrollinhalf;placeinthecenterofaplate.Spoonthemushroommixturearoundchard.perserving:258calories;2.4gsaturatedfat;6.4gunsaturatedfat;5mgcholesterol;32.2gcarbohydrates;12.6gprotein;93mgsodium;6gfiber

StuffedPoblanosinChipotleSauce

SERVES4

Stuffedwithquinoa,blackbeans,mushrooms,andcorn,thesepeppersmakeasatisfyingvegetarianmaincourse.Poblanosareamongthemildestchiles,althoughtheystillofferanicezing.Chipotlechilesaresmoked,roastedjalapeños,usuallysoldincanswithaspicyadobosauce.

4largepoblanochiles2teaspoonsplus1tablespoonneutral-tastingoil,suchascanolaorsafflower1tablespoonchoppedchipotlechileinadobo1garliccloveCoarsesaltandfreshlygroundpepper½cuppackedcilantroleaves,coarselychopped,plusmoreforgarnish⅓cupquinoa8 ounces small mushrooms, such as white button or cremini, trimmed,

cleaned,andquartered1cupfreshorfrozencornkernels1can(15ounces)blackbeans,drainedandrinsed4ouncescrumbledfreshgoatcheese(1cup)

1Preheatovento475°F.Onaparchment-linedbakingsheet,rubpoblanoswith2teaspoonsoil.Roastuntilslightlyblackenedandsoftened,15to20minutes,turningonce.Removefromoven.Whencoolenoughtohandle,removeskinswithpapertowels.Useaparingknifetomakeasmallslitineachchile,thencarefullyremoveseeds(anddiscard),keepingstemendintact.2Inablender,combinechipotle,garlic,1teaspoonsalt,and¾cupwater;seasonwithpepper.Blenduntilsmooth.Addcilantro,andpulseoncetocombine.3Inasmallsaucepan,bring⅔cupwatertoaboil.Addquinoa;returntoaboil.Stironce,cover,andreduceheattoasimmer.Cookuntilquinoaistenderbutstillchewyandhasabsorbedallliquid,about15minutes.Fluffwithafork.

4Meanwhile,inalargeskillet,heattheremaining1tablespoonoilovermedium-high.Addmushroomsand½teaspoonsalt;seasonwithpepper.Cook,stirringoccasionally,untilmushroomsaretender,about5minutes.Addcornandbeans,andcook,stirring,untilheatedthrough,about2minutes.Stirin½cupcheeseandthequinoa.5Spreadchipotlemixtureevenlyina9-by-13-inchbakingdish.Stuffpepperswithfilling,dividingevenly,andarrangeindish;dotwithremaining½cupcheese.Bakeuntilgolden,15to20minutes.Removefromoven,andletcoolinpan10minutesbeforeserving.perserving:324calories;3.2gsaturatedfat;4.7gunsaturatedfat;12.6mgcholesterol;49.5gcarbohydrates;14.4gprotein;910mgsodium;9.4gfiber

Whole-WheatSpaghettiwithHerb-AlmondPestoandBroccoli

SERVES6

Asnappyalmond-and-herbpestoisafreshdeparturefromtheclassicpine-nut-and-basilversion.Foranevenmorenutritiousvariation,addthreetablespoonsgroundflaxseedtothepesto.

12ounceswhole-wheatspaghetti1¼ounceswholeblanchedalmonds,toasted2 tablespoons finely grated lemon zest, plus¼ cup fresh lemon juice (from

about3lemons)1garlicclove1cuppackedfreshflat-leafparsley½cuppackedfreshmintleaves¼cuppackedfreshtarragonleavesCoarsesaltandfreshlygroundpepper3tablespoonsextra-virginoliveoil2heads(2¼pounds)broccoli,cutintosmallflorets(about6cups)3tablespoonspart-skimricottacheeseLemonwedges,forserving

1Bringalargepotofwatertoaboil.Cookpastauntilaldenteaccordingtopackageinstructions.Reserve½cupcookingliquid;drainpasta.2Pulsealmondsinafoodprocessoruntilfinelyground.Add1tablespoonlemonzestalongwiththelemonjuice,garlic,herbs,and½teaspoonsalt;processuntilfinelychopped.Withmachinerunning,graduallyadd2tablespoonsoilandthereservedcookingwater;processuntilpestoissmooth.Thepestowillkeepfor1weekintherefrigeratororupto1monthinthefreezer;storeinanairtightcontainer,coveredwithathinlayerofoliveoil.Toserve,bringthepestotoroomtemperature(neverheatit),pouroffextraoilfromtop,andstirinalittlewater,ifnecessary,toachievetheproperconsistency.

3Heatalargesautépanovermedium-high.Addremaining1tablespoonoil.Whenhot,addbroccoliand1½teaspoonssalt;seasonwithpepper.Cook,tossingoccasionally,untilbroccoliislightlybrownedandcrisp,5to7minutes.Addpastaandpesto;tosstocoat.4Dividepastaamongsixbowls.Dollopwithricotta,andsprinklewithremaining1tablespoonzest,dividingevenly.Squeezelemonwedgesovertops,andserveimmediately.perserving:345calories;1gsaturatedfat;7gunsaturatedfat;3mgcholesterol;56gcarbohydrates;16gprotein;448mgsodium;14gfiber

SobaNoodle,Tofu,andVegetableStir-Fry

SERVES4

Here’saspicynoodledishthat’spackedwithvegetables;coveringthepanduringcookinghelpstrapthesteamsothevegetablessoftenmorequickly(andretaintheirnutrients).Lookforsobanoodlesmadeentirelyofbuckwheatflour;besidesbeinggluten-free,theyaremorenutritiousthansobamadefromwhole-wheatflour.

8ouncessobanoodles(preferably100percentbuckwheat)2tablespoonsgrapeseedoil14ounces(1package)extra-firmtofu,drained,patteddry,andcutinto½-inch

cubes

Coarsesalt2redbellpeppers,ribsandseedsremoved,thinlyslicedlengthwise1head(1½pounds)broccoli,brokenintosmallflorets1head(1pound)bokchoy,trimmedandthinlyslicedcrosswise4garliccloves,minced½teaspooncrushedredpepperflakes3tablespoonsalmondbutter2tablespoonswater3tablespoonsricevinegar(unseasoned)2tablespoonslow-sodiumtamarisoysauce

1Bringalargepotofwatertoaboil.Cooksobanoodlesuntiltenderaccordingtopackageinstructions.Drain,andrinsewithcoldwater;drainagain.2Heat1tablespoonoilinalargeskilletovermedium-high;addtofuand1teaspoonsalt.Cook,tossingoccasionally,untilgolden,12to15minutes.Transfertoaplate.3Heatremaining1tablespoonoilinsameskilletovermedium-high.Addbellpeppers,broccoli,bokchoy,garlic,redpepperflakes,and1teaspoonsalt.Cover(panwillbeveryfull),andcook,tossingoccasionally,untilvegetablesarecrisp-tender,8to10minutes.4Meanwhile,makesauce:Inasmallbowl,whisktogetheralmondbutterandthewater,thenwhiskinvinegarandsoysauce.5Addreservednoodles,tofu,andsaucetopanwithvegetables.Cook,tossing,untilnoodlesareheatedthrough,2to3minutes.Serveimmediately.perserving:511calories;1.53gsaturatedfat;12.5gunsaturatedfat;0mgcholesterol;67gcarbohydrates;26.7gprotein;670mgsodium;7.6gfiber

Whole-WheatPastawithLentils,Spinach,andLeeks

SERVES6

Frenchgreenlentils,sometimescalledlentillesduPuy,holdtheirshapewelloncecooked,makingthemparticularlysuitedtosaladsandpastadishes.Likeotherlegumes,lentilsarelowinfatandareexceptionalsourcesoffolate,iron,andprotein,plusothervitaminsandminerals.Here,thelentilsarecombinedwithwhole-wheatpastashapescalledchiocciole(snails),butyoucansubstitutepenneoranyothershorttubularshapes.Ifyoulike,grateorshaveparmesanoverthepastajustbeforeserving.

2cups(14ounces)Frenchgreenlentils2garliccloves1driedbayleaf1poundtubularwhole-wheatpasta,suchaspenne2tablespoonsextra-virginoliveoil,plusmorefordrizzling4leeks(about1¾pounds),whiteandpalegreenpartsonly,slicedinto¼-inch

rounds,washedwell,anddrained1teaspoonchoppedfreshthymeCoarsesaltandfreshlygroundpepper8ouncesbabyspinach

1Inasaucepan,combinelentils,1garlicclove,andthebayleaf.Addenoughcoldwatertocoverby2inches.Bringtoaboilovermedium-highheat.Reduceheattomedium-low,andsimmeruntillentilsaretender,20to25minutes.Drainlentils,anddiscardgarliccloveandbayleaf.2Bringalargepotofwatertoaboil.Cookpastauntilaldenteaccordingtopackageinstructions.Reserve1cupcookingliquid;drainpasta,andplaceinalargebowl.3Meanwhile,minceremaininggarlicclove.Inalargesautépan,heatoilover

medium.Addmincedgarlic,leeks,andthyme;cook,stirringoccasionally,untilleeksaresoftbutnotbrowned,about5minutes.Addcookedlentilsand1½teaspoonssalt;seasonwithpepper.4Addspinachandreservedpastacookingliquidtopan;cook,tossingtowiltspinach,about2minutes.Pourmixtureoverpasta,andtosstocombine.Serveimmediately,drizzledwitholiveoil,ifdesired.perserving:579calories;.7gsaturatedfat;4.1gunsaturatedfat;0mgcholesterol;106gcarbohydrates;24.6gprotein;372mgsodium;19gfiber

SpinachPastawithCorn,Edamame,andGreenBeans

SERVES4

Edamamecontainasmuchproteinperservingaseggs,milk,andmeat,andarealsoagoodsourceofiron,zinc,andBvitamins.Sincethecornisnotcooked,it’simperativethatyouusethefreshestyoucanfind.Servehotorcoldasaspeedy,summerypastadish.

1poundshortspinachpasta,suchasshellsorpenne2cups(about6ounces)freshgreenbeans,trimmed2cups(about8ounces)frozenshellededamame2earsofcorn,shucked,kernelscutfromcobs2garliccloves,minced3tablespoonsextra-virginoliveoilFinelygratedzestandjuiceof1lemon1cuplooselypackedfreshbasilleaves,tornCoarsesaltandfreshlygroundpepper

1Bringalargepotofwatertoaboil.Cookpastauntilaldenteaccordingtopackageinstructions,addingthegreenbeansandedamame3to4minutesbeforeendofcooking.Drainpastaandvegetables,thenplaceinabowl.2Addcornkernelsandimmediatelystiringarlicandoil.Addlemonzestandjuice,basil,and½teaspoonsalt;seasonwithpepper,andstirtocombine.perserving:824calories;2.9gsaturatedfat;12.8gunsaturatedfat;108mgcholesterol;129gcarbohydrates;35.6gprotein;263mgsodium;20.2gfiber

ButternutSquashCurry

SERVES4

Ratherthanrelyingonstore-boughtcurrypaste,thisdishusesaquickhomemadeversionthat’sincomparablyfreshandvibrantlyflavored.Forathickercurry,mashsomeofthesquashwiththebackofawoodenspoon.

1cuplong-grainbrownrice5cupsplus1tablespoonwater2smallbutternutsquash(2pounds),peeled,halvedlengthwise,andseeded1largeonion,cutintolargechunks4garliccloves1tablespoonneutral-tastingoil,suchascanolaorsafflower1teaspoonmustardseeds1teaspoonfennelseeds¼teaspoongroundcoriander1piece(2inches)freshginger,peeledandfinelygrated2tablespoonstomatopaste

Coarsesalt¼teaspooncrushedredpepperflakesCilantro,forgarnishLimewedges,forgarnish

1Placericeinamediumsaucepan.Add2cupswaterandbringtoaboil;stironce,andreduceheat.Simmer,covered,untilriceistenderandhasabsorbedallliquid,35to40minutes.Removefromheat;letstand10minutes(covered).2Meanwhile,cutsolidsectionsofsquashintolargechunksandseededsectionsinto¾-inchthickwedges.Pureeonion,garlic,and1tablespoonwaterinablenderuntilsmooth.3Heattheoilina4-quartpotovermedium.Addthemustardandfennelseedsandthecoriander;cook,stirring,untilfragrant,1to2minutes.Stirintheonionpasteandginger.Cook,stirringoften,untilcaramelized,6to8minutes.4Addtomatopaste,andcook1minute,stirringandscrapingbottomofpot,ifneeded.Stirinremaining3cupswater,2teaspoonssalt,andredpepperflakes.Addsquash,andcoverpartially.Bringtoaboil.Reduceheat,andsimmergentlyuntilsquashistender,12to15minutes.5Fluffricewithafork,thendivideamongfourbowls.Spooncurrymixtureontop,andgarnishwithcilantroandlimewedges.Serveimmediately.perserving:337calories;.6gsaturatedfat;4.5gunsaturatedfat;0mgcholesterol;70gcarbohydrates;7.2gprotein;1052mgsodium;7.6gfiber

QuickTomatoSauce

MAKESABOUT4CUPS

Thissaucetastesgreatoverpasta,fish,orgrilledchicken—andispackedwithbeneficiallycopenefromthecookedtomatoes.

¼cupextra-virginoliveoil1redonion,minced8garliccloves,minced2cans(14ounceseach)dicedtomatoesinjuice¼cupplus2tablespoonsdryredwine1teaspoondriedoregano,crumbled1teaspoondriedbasil,crumbled

Coarsesalt

1Inamediumsaucepan,heatoilovermedium.Addonionandgarlic;cook,stirringfrequently,untilsoftened,about7minutes.2Stirinthetomatoesandtheirjuice,wine,oregano,basil,and¼teaspoonsalt.Simmeruntillightlythickened,8to10minutes.Seasonwith½teaspoonsalt,ortotaste.Serveimmediately,orletcoolcompletelybeforestoring.Thesaucecanberefrigeratedupto5days,orfrozenupto1month,inanairtightcontainer;thawintherefrigeratorandreheatinapanovermedium.per1/2-cupserving:79calories;1gsaturatedfat;6gunsaturatedfat;0mgcholesterol;3.1gcarbohydrates;.5gprotein;107mgsodium;.5gfiber

SpringBarleyRisotto

SERVES4

Highiniron,vitamins,andfiber,barleyrisottoisanutritious(andquicker-cooking)alternativetoatraditionalrisottomadewithrice.Thisvegetariandishalsoincludesfrozenpeas,whicharealwaysavailable,easytouse,andcontainnearlyasmanynutrientsasfresh-picked.Asagoodsourceofchromium,peasalsohelpcontrolbloodsugarlevels.

2tablespoonsoliveoil1cuppearlbarley2 leeks, white and pale green parts only, thinly sliced, washed well and

drained½cupdrywhitewine(orwater)2cupswaterCoarsesaltandfreshlygroundpepper2cupshomemadeorlow-sodiumstore-boughtvegetablebroth1bunchasparagus(about1pound),toughendstrimmed,cutonthediagonal

into2-inchlengths1package(10ounces)frozenpeas,thawed½cupgratedparmesancheese¼ cup packed thinly sliced fresh mint leaves, plus whole small leaves for

garnish

1Inalargesaucepan,heatoilovermedium.Addbarleyandleeks;cook,stirringoccasionally,untiltheybegintosoften,5to7minutes.Addwine;cook,stirring,untilevaporated,about5minutes.Addthewaterandbringtoaboil;add½teaspoonsaltandseasonwithpeppertotaste.Reduceheat;simmer,stirringoccasionally,untilliquidhasbeenabsorbed,about10minutes.2Addbrothandcontinuetocook,stirringoccasionally,untilbarleyistenderandliquidiscreamy,about10minutes.Addasparagus;cookuntiltender,about5minutes.Stirinpeasandcookjustuntilheatedthrough.Removefromheat.Stirinparmesanandmint;seasonwithpepper.Garnishwithmintleaves,andserve.

perserving:426calories;2.9gsaturatedfat;7.6gunsaturatedfat;8.8mgcholesterol;62.4gcarbohydrates;15.7gprotein;465mgsodium;15.5gfiber

SwissChard,Mushroom,andQuinoaSalad

SERVES4

Thismain-coursesaladcombineschard,mushrooms,andquinoatoformasatisfyingvegetarianmealabundantwithvitamins,minerals,andcompleteprotein.

2cupswater1cupquinoa,rinsedanddrained1tablespoonextra-virginoliveoil1 pound Swiss chard, stems and leaves cut into ½-inch pieces (about 10½

cups),rinsedwell,waterstillclingingtoleavesCoarsesaltandfreshlygroundpepperPinchofcrushedredpepperflakes1garlicclove,minced12ouncescreminimushrooms,trimmed,cleaned,andthinlysliced2teaspoonsfinelychoppedfreshthyme1ounceshavedparmesancheese(½cup)

1Inamediumsaucepan,bringthewatertoaboil.Addquinoaandreduceheattoasimmer.Coverandcookuntilquinoaistenderandhasabsorbedallliquid,about15minutes.Removefromheat.Meanwhile,heat1teaspoonoilinalargeskilletovermedium.Cookchard(stemsandleaves),stirringoccasionally,untilwiltedandtender,about8minutes.Add¼teaspoonsalt;seasonwithpepper.Addredpepperflakes,andtosstocombine.Transfertoaplatter.2Addremaining2teaspoonsoilandthegarlictoskillet.Cookovermediumheat,stirring,untilgarlicislightlygolden,about1minute.Addmushrooms,andcook,stirringoccasionally,untiltheystarttoreleasetheirjuices,about3minutes.Add½teaspoonsalt;seasonwithpepper.Cook,stirringoccasionally,untilmushroomsaretender,about5minutes.Stirinquinoa;cooktoheatthrough,about1minute.Stirinthyme;removefromheat.3Toserve,dividechardamongplates,andspoonquinoamixtureontop.

Sprinkleparmesanovereachportion.perserving:252calories;1gsaturatedfat;6gunsaturatedfat;3mgcholesterol;38gcarbohydrates;1gprotein;666mgsodium;5gfiber

Walnut-CrustedChickenBreasts

SERVES4

Walnutsaddahealthfuldoseofomega-3fattyacidstobreadcrumbs,whichkeepthechickenmoist.Roastingthechicken,ratherthanfryingit,yieldsacrispcrustwithoutaddingmuchextrafat.Ifyoudon’thaveday-oldbread,lightlytoastfreshbreadtouseinstead.

2slicesday-oldwhole-wheatbread⅓cupwalnuts2tablespoonsfinelygratedparmesancheeseCoarsesaltandfreshlygroundpepper1largeeggwhite4boneless,skinlesschickenbreasthalves(6to8ounceseach)1tablespoongrapeseedoilLemonslices,forserving

1Preheatovento425°F.Inafoodprocessor,combinebread,walnuts,parmesan,and¼teaspoonsalt;seasonwithpepper.Processuntilfinecrumbsform.Transfertoashallowbowl.Inanotherbowl,beateggwhiteuntilfrothy.2Patdrychickenwithpapertowels.Seasonchickenonbothsideswith½teaspoonsalt,dividingevenly,andpepper.Dipeachchickenbreastintoeggwhitetocoatcompletely,thenletexcessdripoffbeforedredgingincrumbmixture,pressingtoadhere.3Heattheoilinalargeovenproofskilletovermediumuntilhotbutnotsmoking.Cookchickenuntillightlybrownedononeside,1to3minutes.Flipchickenandtransferskillettooven.Bakeuntilgoldenbrownandcookedthrough,8to12minutes.Servewithlemonslices.perserving:331calories;1.9gsaturatedfat;9.6gunsaturatedfat;101mgcholesterol;8.5gcarbohydrates;44gprotein;603mgsodium;1.6gfiber

ChickenBreastswithFennel,Carrots,andCouscous

SERVES4

Afterthechickenisbrownedandthevegetablesaresautéed,themeatisbraiseduntilfork-tender.OrangejuiceaddsvitaminCandbrightensthedish,butyoucanomititandincreasethechickenstockbyhalfacup.

1cupwater⅔cupcouscous4boneless,skinlesschickenbreasthalves(6to8ounceseach)1¾teaspoonspaprikaCoarsesaltandfreshlygroundpepper2tablespoonsneutral-tastingoil,suchascanolaorsafflower1fennelbulb,trimmed,cored,andthinlysliced3largecarrots,peeledandthinlysliced1teaspoongroundcumin⅔cupdriedapricots,preferablyunsulfured,chopped½cupoil-curedpittedblackolives,halved½cupfreshorangejuice½cuphomemadeorreduced-sodiumstore-boughtchickenbroth

1Bringthewatertoaboilinasmallsaucepan;addcouscous,andstirtocombine.Coverandletstanduntiltender,about5minutes,thenfluffwithafork.2Patchickendrywithpapertowels.Rubchickenonbothsideswith¾teaspoonpaprikaand½teaspoonsalt,dividingevenly;seasonwithpepper.Inalargeskillet,heat1tablespoonoilovermedium-high.Cookchickenuntillightlybrowned,about3minutesperside;transfertoaplate.3Reduceheattomedium.Addremaining1tablespoonoil;whenhot,addfennelandcarrots.Cook,stirringoccasionally,untilvegetablesarecrisp-tenderandlightlybrowned,5to7minutes.Addremaining1teaspoonpaprika,thecumin,and¼teaspoonsalt;seasonwithpepper.Cook,stirring,untilspicesarefragrant,

about1minute.4Addchickenandanyaccumulatedjuicesfromplatetoskilletalongwiththeapricots,olives,orangejuice,andbroth.Coverandsimmeruntilvegetablesaresoftandchickeniscookedthrough,12to15minutes.Servewithcouscous.perserving:492calories;1.4gsaturatedfat;8.9gunsaturatedfat;99mgcholesterol;50gcarbohydrates;46.5gprotein;703mgsodium;6.5gfiber

ChickenwithPumpkin-SeedMole

SERVES6

Thisrichpumpkin-seedsauce,basedontraditionalMexicanmoles,ismadewithgreenherbs,andisjustassatisfyingascheese-orcream-basedsaucesbutcontainsfarlesssaturatedfatandfewercalories.Servethedishwithriceforanauthenticaccompaniment.

3boneless,skinlesschickenbreasthalves(about6ounceseach)1smallserranochile1smallpoblanochile1smallwhiteonion,cutinto¼-inchdice2garliccloves1cupcilantroleaves,plussprigsforgarnish½teaspoongroundcumin¾teaspoondriedoregano,preferablyMexican½cuprawhulledpumpkinseeds(pepitas),toasted2cupshomemadeorreduced-sodiumstore-boughtchickenbroth1tablespoonneutral-tastingoil,suchascanolaorsafflower

Coarsesalt2tablespoonsfreshlimejuice(from2to3limes)

1Placechickenina4-quartpot,andaddwatertocoverby1inch.Bringtoagentlesimmerovermediumheat,andsimmeruntilchickeniscookedthrough,about15minutes.Removefromheat,andletstand15minutes.Transferchickentoaplate,andtentlooselywithfoil.Discardwater.2Roastbothchilesdirectlyovertheflameofagas-stoveburneronhighheat,turningwithtongs,untilblackenedallover.(Alternately,placechilesunderthebroiler,turningoften,untilskinhascharred.)Transferthechilestoabowl,andcoverwithplasticwrap.Letsteam15minutes.Usingpapertowels,ruboffskins,thenremovestems,seeds,andribs.3Inablender,pureeroastedchiles,onion,garlic,cilantroleaves,cumin,oregano,toastedpumpkinseeds,and½cupbrothtoformacoarsepaste.4Heatoilinamediumskilletovermedium.Addchilepaste,andcook,stirringconstantly,untilverythick,about8minutes.(Reduceheatifmixturebeginstoscorch.)Whiskremaining1½cupsbrothintopasteuntilincorporated.Add½teaspoonsaltandthelimejuice.5Addchickentosauceinskillet.Cookovermedium-lowheat,turningoccasionally,untiljustheatedthrough,about5minutes(donotletsimmer,orsaucewill“break,”orseparate).6Withtongs,transferchickentoacuttingboard,letexcesssaucedripbackintopot,andsliceinhalfcrosswise.Dividechickenevenlyamongfourplates,spoonsauceontop,andgarnishwithcilantrosprigs.perserving:294calories;2.6gsaturatedfat;10.5gunsaturatedfat;67mgcholesterol;7.2gcarbohydrates;36gprotein;222mgsodium;2gfiber

LemonChickenwithAvocado-CornSalsa

SERVES4

Avocadosinthesalsasupplyagenerousportionofmonounsaturatedfatandfiber.Iffreshcornisnotinseason,optforfrozen;itwilltastebetterandhavemorenutrientsthanany“fresh”corninthegrocerystore.

4boneless,skinlesschickenbreasthalves(6to8ounceseach)¼cupplus2teaspoonsextra-virginoliveoil2tablespoonsplus2teaspoonsfreshlemonjuice(from1to2lemons)2earscorn,husksandsilksremoved(or1cupfrozencornkernels)2 teaspoons finely chopped red jalapeño chiles (ribs and seeds removed for

lessheat,ifdesired)2tablespoonsmincedpeeledfreshginger½cupcannedblackbeans,drainedandrinsed½redonion,finelychopped¼cupfreshlimejuice(from3to4limes)10cherrytomatoes,quartered2firm,ripeHassavocados,halvedlengthwise,pitted,peeled,anddicedCoarsesaltandfreshlygroundpepper4ouncesbabyarugula

1Combinechickenwith2tablespoonseachoilandlemonjuiceinashallowbakingdish.Coverandmarinateinrefrigeratorfor1to3hours,turningonce.2Workinginalargebowl,standeachearofcornonitsflatend;shaveoffkernelswithaserratedknife(toyieldabout1cuptotal).3Heat1tablespoonoilinamediumskilletovermedium.Addcornkernels,chiles,andginger;cook,stirringfrequently,untilsoftened,3to4minutes.Letcool.4Heatagrill(orgrillpan)tomedium(ifusingacharcoalgrill,coalsarereadywhenyoucanholdyourhand5inchesabovegratesforjust6to8seconds).Grill

chickenuntillightlybrownedandcookedthrough,about5minutesperside.Removefromheat.5Stirtogetherblackbeans,onion,cornmixture,limejuice,and1tablespoonoil.Addtomatoes,avocados,and½teaspoonsalt(ortotaste);seasonwithpepper,andstirgentlytocombine.6Tossarugulawithremaining2teaspoonseachoilandlemonjuice.Divideevenlyamongplates,andtopwithchickenandavocado-cornsalsa.Serveimmediately.perserving:524calories;5gsaturatedfat;4gunsaturatedfat;68mgcholesterol;29gcarbohydrates;34gprotein;244mgsodium;11gfiber

TurkeyCutletswithTomatoesandCapers

SERVES4

Lowerinsaturatedfatthanchicken,turkeyprovidesoneoftheleanestsourcesofanimalprotein.Thenutrient-densepoultryalsocontainsheart-healthyBvitaminsandselenium.Roundoutthissimplepreparationwithasideofsteamedgreenbeans.

4turkeycutlets(about4ounceseach)Coarsesaltandfreshlygroundpepper2tablespoonsneutral-tastingoil,suchascanolaorsafflower1½cupsdicedtomato(1large)12caperberriesor¼cupcapers,rinsedanddrained

1Patdrycutletswithpapertowelsandseasonbothsideswith½teaspoonsalt,dividingevenly,andpepper.Heat1tablespoonoilinalargeskilletoverhighuntilshimmering.Add2cutlets,andcookuntilgoldenbrownonbottom,about2minutes.Flipandcontinuetocookuntilothersideisgoldenbrown,about2minutesmore.Transfercutletstoplates;reduceheattomedium,andrepeatwithremaining1tablespoonoiland2cutlets.2Addtomatotohotskillet.Cook,stirring,untiljuicyandjustsoftened,about2minutes.Addcaperberries,andstirtowarmthrough;spoonmixtureoverturkey,dividingevenly,andserve.perserving:193calories;.5gsaturatedfat;6gunsaturatedfat;45mgcholesterol;2.7gcarbohydrates;28.7gprotein;601mgsodium;.8gfiber

GrilledPorkTenderloinandApricotswithHoneyGlaze

SERVES4

Amortarandpestlemakeeasyworkofcrushingwholespicesandpeppercorns,butyoucanalsousethebottomofaskilletoreventheflatsideofachef’sknife,pressingdownfirmlyandworkingonacuttingboard.Chooseapricotsthatareripebutstillfirmsotheycanholdupundertheheatofthegrill;brushtheapricotsandporkwiththeglazeassoonastheycomeofftheheat.Theglazealsotastesgreatonothergrilledmeats.

1teaspooncorianderseeds½teaspoonwholeblackpeppercorns1piece(2inches)freshginger,peeledandthinlysliced¾cuphoney2tablespoonsapple-cidervinegarCoarsesaltandfreshlygroundpepper2porktenderloins(about1¼pounds)3tablespoonsneutral-tastingoil,suchascanolaorsafflower8scallions6medium-ripeapricots(about1pound),halvedandpitted

1Coarselycrushcorianderseedsandpeppercorns.Toastinasmallsaucepanovermediumheatuntilfragrant,shakingpanoccasionally,1to2minutes.Addginger,honey,vinegar,and¼teaspoonsalt;cook,stirringoccasionally,untilbubblingrapidly,about5minutes.Removefromheatandletstand15minutes;strainintoasmalldish.2Heatagrill(orgrillpan)tohigh(ifusingacharcoalgrill,coalsarereadywhenyoucanholdyourhand5inchesabovegrillforjust2to3seconds).Sprinkleporkonallsideswith½teaspoonsalt,andseasonwithgroundpepper;brushwith1tablespoonoil.Cookuntilbrowned,about3minutesperside.Moveporktoindirectheat(orreduceheattolowifusingagrillpan)andcookuntilan

instant-readthermometerinsertedinmiddlereaches138°F,10to12minutes.Transfertoacuttingboard;spoon2to3tablespoonsofglazeoverpork.Letrest10minutesbeforeslicing.3Meanwhile,grillscallionsuntillightlycharredandtender,about3minutes.Brushapricotswithremaining2tablespoonsoil.Cook,cutsidedown,untilapricotsaremarkedbythegrillandreleaseeasilyfromthegrates,about3minutes.Flipandcookuntilbubblingaroundtheedges,skinspullaway,andapricotsaretenderwhenpressed,about2minutesmore.Dividingevenly,transfertofourservingplates,anddrizzleglazeovereachapricothalf.Servewarmwithporkandscallions.perserving:491calories;3.1gsaturatedfat;11.4gunsaturatedfat;92mgcholesterol;61gcarbohydrates;31.3gprotein;537mgsodium;2.2gfiber

PorkTenderloinwithSautéedBeetGreensandRoastedBeets

SERVES4

Roastingbeetstakesabitlongerthanboilingthem,butthetimespentiswellworthitfortheresultingrichflavor.Usingboththegreensandtherootsmakesbeetsagreatbargain.

2bunchesbeets (3 to4poundswithgreens),greensseparatedandchopped,washed,anddrainedwithsomewaterleftclinging(about9cupsgreens)2porktenderloins(about1¼pounds)Coarsesaltandfreshlygroundpepper¼cupextra-virginoliveoil2teaspoonsDijonmustard2teaspoonsplus1tablespoonred-winevinegar2garliccloves,smashed2tablespoonspinenuts,toasted

1Preheatovento400°F.Looselywrapbeetsina12-by-20-inchpieceofparchment,thenwrappacketinfoil.Placeonarimmedbakingsheetandcookuntileasilypiercedwiththetipofasharpknife,35to45minutes.Whencoolenoughtohandle,ruboffskinswithpapertowels.Reserve1beet;halveandsliceremainingbeets.2Seasonporkalloverwith2teaspoonssalt,dividingevenly,andpepper.Placeonarimmedbakingsheetandroastuntilaninstant-readthermometerinsertedinmiddlereaches138°F,14to16minutes.Transfertoacuttingboardandletrest10minutesbeforeslicingthinly.3Meanwhile,processthereservedwholebeetwith1tablespoonoilinafoodprocessoruntilsmooth.Passthroughafinesievelinedwithcheeseclothintoasmallbowl(toyield1tablespoonplus1teaspoonjuice);discardsolids.Addmustard,2teaspoonsvinegar,and2tablespoonsoil;whisktocombine.4Inalargeskillet,heatremaining1tablespoonoilovermedium.Cookgarlic,

stirring,untilfragrantandgolden,about1minute.Addbeetgreensand1teaspoonsalt;seasonwithpepper.Cook,stirringoccasionally,untilgreensarewiltedandtender,2to4minutes.Removefromheat,anddiscardgarlic.Addslicedbeetsandremaining1tablespoonvinegar,andtosstocombine.Sprinklewithpinenuts.5Toserve,drizzlebeetvinaigretteoneachoffourplates,dividingevenly,thentopwithporkandbeetgreens.perserving:553calories;4.3gsaturatedfat;18gunsaturatedfat;111mgcholesterol;43.2gcarbohydrates;44.6gprotein;1208mgsodium;14.5gfiber

SteakwithSpicyPapaya-CarrotSalsa

SERVES4

ApapayasalsawithfieryScotchbonnetchilesmakesacolorful—andspicy—condimentforgrilledsteak.Thesalsaalsogoeswellwithgrilledfish,particularlysnapper.Forlessheat,seedthechilesbeforeslicingthem.

STEAKS4toproundsteaks(each½inchthickand4to5ounces)2teaspoonsneutral-tastingoil,suchascanolaorsafflowerCoarsesaltandfreshlygroundpepper1firm,ripeavocado,halvedlengthwise,pitted,peeled,andcutinto8wedges¾cupSpicyPapaya-CarrotSalsa(seebelow)

Heatagrill(orgrillpan)tomediumhigh(ifusingacharcoalgrill,coalsarereadywhenyoucanholdyourhand5inchesabovegrateforjust4to5seconds).Rubthesteaksalloverwiththeoil;seasonwith¼teaspoonsalt,dividingevenly,andpepper.Grillsteaks1to2minutespersideformedium-rare.Transfersteakstofourplates.Servewithavocadoandsalsa.perserving:343calories;3.6gsaturatedfat;10.3gunsaturatedfat;92mgcholesterol;7.5gcarbohydrates;41.8gprotein;134.5mgsodium;3.8gfiber

SPICYPAPAYA-CARROTSALSAMAKESABOUT3CUPS

Chayoteisamemberofthegourdfamily,alongwithcucumbers,melons,andsquash;itismildtasting,withacrisp,pearliketexture.Itisoftenusedinsaladsandsalsas,orbakedandstuffed,likeothersquash.Ifyoucan’tfindone,youcansubstitutehoneydewmeloninstead,addingitafterthemixturehasbeencookedandallowedtocool.

¾cupwater1smallchayote,peeled,seeded,andcutinto¼-inchdice2carrots,peeledandcutinto¼-inchdice⅓cupdistilledwhitevinegar1or2freshScotchbonnetchiles,thinlysliced1teaspoonlightbrownsugar

Coarsesalt1largepapaya(MexicanorSolo,about1pound),peeled,halvedlengthwise,

seedsremoved,andcutinto½-inchdice(2½cups)

Bringthewater,chayote,andcarrotstoaboilinamediumsaucepan.Addvinegar,chiles,sugar,and1teaspoonsalt.Returntoaboil.Reduceheat;simmer,partiallycovered,untilchayoteandcarrotsaretender,20to25minutes,addingpapayaafter10minutes.Removefromheat;letcoolslightly.Processone-thirdofmixtureinafoodprocessor;returntosaucepan,andstirtocombine.Seasonwithmoresalt,ifdesired.Salsacanberefrigeratedupto2weeksinanairtightcontainer;letcoolcompletelybeforestoring.Servecold,atroomtemperature,orwarm(reheatovermedium).perserving:16calories;0gsaturatedfat;0gunsaturatedfat;0mgcholesterol;3.7gcarbohydrates;.4gprotein;7.4mgsodium;1gfiber

Grass-FedBeefStir-FrywithBroccoli

SERVES4

Grass-fedbeefisleanerthanbeefraisedongrain,whichultimatelymeansit’slowerinsaturatedfat.Here,beefisservedoverredquinoa,whichaddsproteinandvitaminstothedish.Brownriceisanotherhealthfuloption.

2teaspoonsneutral-tastingoil,suchascanolaorsafflower3garliccloves,minced1tablespoonfinelyjuliennedpeeledfreshginger

Pinchcrushedredpepperflakes½poundbonelesssirloinortenderloin,cutintothinstrips1½cupschoppedbroccoli2tablespoonslow-sodiumtamarisoysauce2tablespoonsfreshorangejuice

Heatoilinamediumsautépanovermedium-high.Sautégarlic,ginger,andredpepperflakesuntiljustgolden,stirringfrequently,about1minute.Increaseheattohigh,andaddbeefandbroccoli.Cookuntilbeefissearedandbroccoliiscrisp-tender,turningstripsonce,2to3minutes.Stirintamariandorangejuice.Serveimmediately.perserving:163calories;3.6gsaturatedfat;6.1gunsaturatedfat;31.2mgcholesterol;2.6gcarbohydrates;13.1gprotein;535mgsodium;.4gfiber

lentilswithginger,goldenbeets,andherbsroastedbrusselssproutswithpearandshallotsglazedcarrotswithgingerkohlrabiandturnipslawsteamedrutabagaandpotatosaladcarrotlatkesedamameandbutternutsquashsuccotashsteamedbroccoliwithmiso-sesamedressingsesamespinachbakedplumtomatoeswithherbedricestuffingroastedfallvegetablessavorystuffedsweetpotatoessweetpotatowedgeswithsesame-soydippingsaucewildandbrownricesaladcauliflowerandbarleysaladwithtoastedalmondsquinoaandtoasted-amaranthslawwhole-wheatpastasaladwheatberrieswithmixedvegetableskaleslawwithpeanutdressing

farroandmushroomdressingswisschardwitholives

LentilswithGinger,GoldenBeets,andHerbs

SERVES6

High-proteinlentilsareenlivenedherebycoriander,ginger,mint,andcilantro.Forthebestflavor,toastwholecorianderseeds,thengrindthemtoafinepowder.Inapinch,youcansubstituteateaspoonofgroundcorianderinsteadofgrindingyourown.Beetsaddheart-healthyiron,potassium,andfolate.

1pound(about6)goldenorredbeets,trimmed½cupwaterCoarsesaltandfreshlygroundpepper1tablespoonplus1teaspoonextra-virginoliveoil¾cup(6ounces)smalllentils,suchasFrenchgreenorblackbeluga6thinslicespeeledfreshginger,plus1teaspoonfinelygrated¼redonion,finelychopped2tablespoonsred-winevinegar2teaspoonshoney1½teaspoonscorianderseeds,toastedandfinelyground¼cupcoarselychoppedfreshmint,plusmoreleavesforgarnish2tablespoonscoarselychoppedcilantro,plusmoreleavesforgarnish

1Placebeets,thewater,and¼teaspoonsaltinabakingdish.Coverwithparchment,thenfoil,andbakeuntilbeetsaretenderwhenpiercedwiththetipofasharpknife,45to55minutes.Letstanduntilcoolenoughtohandle.Ruboffskinswithpapertowel,thenquarterbeetsandplaceinasmallbowl.Tosswith1teaspoonoil.2Meanwhile,combinelentilsandslicedgingerinasaucepan,andcoverwithwaterby2inches.Bringtoaboil.Reduceheat,andsimmergently.Cook,stirringoccasionally,untillentilsaretender,about20minutes.Drain;discardginger.Transfertoalargebowl,andstirin½teaspoonsalt.3Combinegratedginger,theonion,vinegar,honey,and¼teaspoonsalt;let

stand15minutes.Whiskinremaining1tablespoonoilandthegroundcoriander.Pouroverlentils,andtosstocoat.Seasonwithpepper.Stirinchoppedmintandcilantro.Arrangebeetwedgesontopoflentils.Garnishwithherbleaves,andserveimmediately.perserving:173calories;1gsaturatedfat;3gunsaturatedfat;0mgcholesterol;28gcarbohydrates;9gprotein;383mgsodium;11gfiber

RoastedBrusselsSproutswithPearandShallots

SERVES4

Likeothercruciferousvegetables,brusselssproutscontainglucosinolates,chemicalcompoundsthathavebeenshowntohelppreventcancer.Partneringthelittlecabbageswithpeargivesthisdishevenmorefiber,aswellasabalanceofsweetandsavoryflavors.

1ripe,firmBartlettpear,preferablyred1poundbrusselssprouts,trimmedandhalved3shallots,quartered4sprigsthyme1tablespoonplus1½teaspoonsextra-virginoliveoilCoarsesaltandfreshlygroundpepper2tablespoonsfreshlemonjuice

1Preheatovento425°F.Corepearandcutintowedges.Placeonalargerimmedbakingsheetwithbrusselssprouts,shallots,thyme,oil,and1teaspoonsalt;seasonwithpepper.Tosstocombine,andspreadinanevenlayer.2Roastuntilbrusselssproutsaretenderandbrowned,30to35minutes,rotatingsheetandtossingsproutshalfwaythrough.Removefromoven;sprinklewithlemonjuice,andtosstocombine.Servewarm.perserving:124calories;1gsaturatedfat;4gunsaturatedfat;0mgcholesterol;18gcarbohydrates;4gprotein;27mgsodium;5gfiber

GlazedCarrotswithGinger

SERVES4

Sweetmeetsspicywhenparboiledbabycarrotsaresautéedwithhoney,ginger,andslicedhotredchile.Nottobeconfusedwiththetypesoldinbagsatthesupermarket,thebabyinthisrecipeareyoungcarrotswiththetopsstillattached.Ifyoucan’tfindthem,buyregularcarrots;cutoffthethicksections,thenhalveorquarterthem.

Coarsesalt30babycarrots(about¾pound),peeledandwith1-inchgreentopsintact1½tablespoonsunsaltedbutter1tablespoonplus2teaspoonshoney1piece(2inches)freshginger,peeledandcutintothinmatchsticks1freshredchile,suchasThaibirdor jalapeño, thinlysliced(ribsandseeds

removedforlessheat,ifdesired)

1Bringapotofwatertoaboil;add1tablespoonsalt.Cookcarrotsuntiljusttender,3to4minutes.Draincarrots;patthemdrywithpapertowels.2Meltbutterinalargeskilletovermedium-highheat.Addthecarrots,honey,andginger;cook,turningcarrotsfrequently,untilbrownedandglazed,about8minutes.Addthechile,andcontinuetocook,stirring,untilsoftened,about1minutemore.Serveimmediately.perserving:105calories;2.7gsaturatedfat;1.3gunsaturatedfat;11.3mgcholesterol;16.4gcarbohydrates;1gprotein;46mgsodium;2gfiber

KohlrabiandTurnipSlaw

SERVES4

Thesetwomembersofthecabbagefamilydeliveraninterestingtwisttostandardcoleslaw.Bothkohlrabiandturnipsofferfiber,iron,andvitaminC,andthethickkohlrabileavesboastahighdoseofcancer-fightingphytochemicals.

2smallkohlrabibulbs(about1pound),leavesintact1turnip(about8ounces),peeledandquartered3tablespoonsfreshlimejuice(from2to3limes)1tablespoonneutral-tastingoil,suchascanolaorsafflower2teaspoonshoney1teaspoontoastedsesameoilCoarsesaltandfreshlygroundpepper2scallions,trimmedandthinlysliced

1Separatestemsfromkohlrabibulbs;trimofftoughends.Removeleavesfromstems,andsliceinhalflengthwise,thenthinlyslicecrosswise.Trimrootendfrombulbsandpeelawaytoughouterlayer;halvelengthwise.Shredkohlrabibulbs(stemandrootsections)andturnipinafoodprocessorfittedwithashreddingbladeoronthelargeholesofaboxgrater.2Inabowl,whisktogetherlimejuice,canolaoil,honey,sesameoil,and1teaspoonsalt;seasonwithpepper.Addscallions,kohlrabi(leavesandbulb),andturniptobowl;tosstocoat.Letstand15minutesbeforeserving.perserving:104calories;.9gsaturatedfat;3.9gunsaturatedfat;0mgcholesterol;15.5gcarbohydrates;2.7gprotein;543mgsodium;5.5gfiber

SteamedRutabagaandPotatoSalad

SERVES6

Acrossbetweenacabbageandaturnip,rutabagaalsobelongstotheBrassicafamilyandcontainssomefiberandpotassiumalongwithvitaminC.Peelawaythetoughexterioroftherootvegetabletodiscoverhearty,firmfleshthat’stastyandfilling.

1rutabaga(1pound),peeledandcutinto2-inchpieces1poundrednewpotatoes,scrubbed,halvedorquartered(toequalthesizeof

therutabagapieces)2tablespoonswhite-winevinegar1tablespoonDijonmustardCoarsesaltandfreshlygroundpepper2tablespoonsextra-virginoliveoil2celerystalks,halved lengthwiseandslicedcrosswise,plus¼cupcoarsely

choppedinnerleaves

1Fillapotwith2inchesofwater.Setasteamerbasket(orcolander)inpot.Bringwatertoaboil;placerutabagainbasket,andreduceheattoasimmer.Cover,andsteam5minutes.Addpotatoes,cover,andsteamuntilvegetablesarejusttenderwhenpiercedwiththetipofasharpknife,about15minutesmore.2Inalargebowl,whisktogethervinegar,mustard,and½teaspoonsalt;seasonwithpepper.Whiskintheoiluntilemulsified.Addvegetablestovinaigrette.Tosstocombine;letcool,tossingoccasionally.3Mixinslicedceleryandceleryleaves;seasonwithmoresalt,ifdesired,andpeppertotaste.Serveimmediately.perserving:132calories;.7gsaturatedfat;4.1gunsaturatedfat;0mgcholesterol;20.2gcarbohydrates;2.5gprotein;250mgsodium;3.7gfiber

CarrotLatkes

MAKES16

Latkes,traditionallyservedatHanukkah,aretypicallypanfriedandtoppedwithsourcream.Thisherbedcarrotversioneliminatesmuchofthefat,requiringonlyasmallamountofcookingoilandfeaturingdrainedlow-fatyogurtasatopping.Besuretosqueezeallthejuicefromtheoniontopreventthepattiesfromfallingapart.

1½cupsgratedcarrot(3carrots)¾cupfinelychoppedcelery(2stalks)½cupfinelygratedonion(1onion),squeezedofjuiceincheeseclothorpaper

towels¼cupplainbreadcrumbs2largeeggs,lightlybeaten½cuppackedfreshchervilleavesCoarsesaltandfreshlygroundpepper1to2tablespoonsneutral-tastingoil,suchascanolaorsafflower½cupplainGreekstyleyogurt(2percent)

1Combinethecarrot,celery,onion,breadcrumbs,eggs,chervil,1teaspoonsalt,and¼teaspoonpepperinabowl.Pressaheapingtablespoonofthemixturebetweenyourhandstoforma2-inchpatty,andplaceonatrayorbakingsheet.Repeatwithremainingmixturetoformatotalof16patties.2Heat1tablespoonoilinalargeskilletovermedium-lowuntilsimmering.Workingintwobatches,cookpattiesuntilgoldenbrown,3to4minutesperside;transfertoaservingplatter.Addremainingtablespoonoilbetweenbatches,ifnecessary.Toserve,topeachlatkewithadollopofyogurt.per2-latkeserving:76calories;.9saturatedfat;1.9gunsaturatedfat;58mgcholesterol;7.3gcarbohydrates;5gprotein;214mgsodium;3.2gfiber

EdamameandButternutSquashSuccotash

SERVES6

Firm,buttery-tastingedamamestandinforlimabeansinthisall-Americansidedish.Ifyoucan’tfindfreshedamame,frozenworkjustaswell.

1smallbutternutsquash(1pound),peeled,halvedlengthwise,seeded,andcutinto½-inchpieces(about3cups)2ouncesgreenbeans,slicedonthebiasinto1-inchpieces2teaspoonsextra-virginoliveoil1smallonion,finelychopped1garlicclove,minced½cuphomemadeorreduced-sodiumstore-boughtchickenorvegetablebroth1cupfreshorfrozencornkernels1cupfreshorfrozenshellededamame1teaspooncoarselychoppedfreshthymeCoarsesaltandfreshlygroundpepper1tablespooncoarselychoppedfreshflat-leafparsley

1Fillapotwith2inchesofwater.Setasteamerbasket(orcolander)inpot;bringwatertoaboil.Placesquashinbasketandsteamjustuntiltenderwhenpiercedwiththetipofasharpknife,about7minutes.Transfertoaplate.Addgreenbeanstobasket;steamuntilcrisp-tender,about3minutes.Transfertoplate.2Inalargeskillet,heatoilovermedium.Addonionandgarlic;cook,stirringoccasionally,untilsoftandlightlygolden,about3minutes.Addbroth,andbringtoasimmer.Addcornandedamame;cook,stirringoccasionally,untilbrightlycoloredandcrisp-tender,about3minutes.3Addthyme,alongwithsteamedsquashandgreenbeans;cookuntilheatedthrough,about3minutes,stirringtocombine.Add1teaspoonsalt(ortotaste),andseasonwithpepper;stirtocombine.Sprinklewithparsley,andserve.

perserving:104calories;.3gsaturatedfat;1.7gunsaturatedfat;0mgcholesterol;17.6gcarbohydrates;4.4gprotein;336mgsodium;3.7gfiber

SteamedBroccoliwithMiso-SesameDressing

SERVES4

AnoutstandingmemberoftheBrassicafamily,broccoliaidsindetoxification,andsteamingisthebestcookingmethodforretainingthevegetable’spotentnutrients.Miso,orfermentedsoybeanpaste,containsBvitamins,protein,andprobiotics,whichstrengthenimmunity.

2headsbroccoli(2pounds),separatedintoflorets(4cups)2tablespoonsdarkmiso1tablespoonplus1½teaspoonssesameseeds,toasted2tablespoonsfreshlemonjuice1tablespoonplus1½teaspoonstoastedsesameoil¼cup(2ounces)drainedsilkentofu2to3tablespoonswater2tablespoonsmincedredbellpepper(ribsandseedsremoved),forgarnish

1Fillapotwith2inchesofwater.Setasteamerbasket(orcolander)inpot;bringwatertoaboil.Placebroccolifloretsinbasket,andsteamuntilbrightgreenandjusttender,about5minutes.2Meanwhile,mixtogethermiso,sesameseeds,thelemonjuice,andoilinabowl.Slowlyaddtofuand2tablespoonswater,stirringuntilcombined;ifdressingistoothick,addupto1tablespoonmorewater.3Transferbroccolitoaservingdish;drizzlewithdressing,andgarnishwithredbellpepper.perserving:116calories;.8gsaturatedfat;4.9gunsaturatedfat;0mgcholesterol;8.4gcarbohydrates;4.8gprotein;261mgsodium;2.7gfiber

SesameSpinach

SERVES4

Blanchingisagoodwaytocookvegetablessotheyretainmostoftheirnutrients.InthisJapanesepreparation,spinachisquicklywiltedinboilingwater,thenplungedintoanice-waterbathtostopthecooking.

Coarsesalt2 pounds spinach (about 2 bunches), tough stems trimmed, washed, and

drained1tablespoonplus1½teaspoonstoastedsesameoil1tablespoonplus1½teaspoonslow-sodiumtamarisoysauce1tablespoonplus1½teaspoonsricevinegar(unseasoned)1tablespoonplus1½teaspoonsmirin(ricewine)3tablespoonssesameseeds,toasted

1Preparealargeice-waterbath.Bringalargepotofwatertoaboil;add1tablespoonsalt.Blanchspinachjustuntilwilted,about30seconds.Draininacolander,thensetcolanderintheicebath.Whenspinachiscompletelycooled,transfercolandertosinkanddrainagain.Squeezeoutexcesswater,thencoarselychopthespinachandplaceinabowl.2Inasmallbowl,whisktogethersesameoil,tamari,vinegar,andmirinuntilblended.Adddressingandtoastedsesameseedstospinach;mixtocombine.Thespinachmixturecanberefrigerated,coveredtightly,upto2days.Servechilledoratroomtemperature.perserving:163calories;.9gsaturatedfat;4.9gunsaturatedfat;0mgcholesterol;11.6gcarbohydrates;9gprotein;533mgsodium;5.7gfiber

BakedPlumTomatoeswithHerbedRiceStuffing

SERVES8

Stuffedwithbrownrice,shallots,andfreshherbs,thesetomatoesmakeaheartyandwell-seasonedsidedishforchickenorfish.Theyarealsosubstantialenoughtobethemaincourseofavegetarianlunchorlightsupper,servedwithamixed-greensalad.Here,thericeisboiledfortenminutesbeforebeingcombinedwiththestuffingingredients,toensureitwillbetenderafterbaking.(Soakingthericeinwaterovernightwouldservethesamepurpose.)

¼cupbrownrice8largeplumtomatoes(about1¾pounds)Coarsesaltandfreshlygroundpepper2 tablespoons finely chopped fresh basil, plus more, coarsely chopped, for

garnish2tablespoonsmincedshallots2teaspoonsgratedparmesancheese1teaspoonextra-virginoliveoil¼cupdrywhitewine

1Preheatovento375°F.Bringasaucepanofwatertoaboil.Addrice,stironce,andreturntoaboil.Cook10minutes,thendrain.Usingasharpknife,cutaverythinslicefrombottomofeachtomatosoitcanstandupright.Trim⅛inchfromstemends.Useamelonballerorsmallspoontoscrapetheflesh,seeds,andjuicefrom6ofthetomatoesintoabowl.Repeatwiththeremaining2tomatoes,scrapingpulpintoaseparatebowl.2Standtomatoesinasmallbakingdish;sprinkleapinchofsaltintoeach.Add1teaspoonsalttoreservedpulpofthe6tomatoesalongwithfinelychoppedbasil,theshallots,andrice;mixtocombine.Filltomatoeswithricemixture,gentlytappingtomatoestodistributeevenly.Sprinkleparmesanoverthetopsanddrizzlewiththeoil.

3Addwinetothereservedpulpof2tomatoes,mixtocombine,andpourintothebottomofthebakingdish.Baketomatoesuntiltopsaregoldenbrownandriceistender,45to60minutes.Removefromoven.Serveimmediately,garnishedwithcoarselychoppedbasil.perserving:50calories;.2gsaturatedfat;.7gunsaturatedfat;.4mgcholesterol;8gcarbohydrates;1.3gprotein;304mgsodium;.9gfiber

RoastedFallVegetables

SERVES8

Eatingfreshproduceinavarietyofcolorsiskeytogoodhealth,andthisautumnmedleyofcarrots,butternutsquash,rutabaga,parsnips,andshallotsprovidesanabundanceofvitamins,minerals,andothernutrients.

1largebutternutsquash(1½pounds),peeled,halvedlengthwise,seeded,andcutinto½-inchwedges1poundcarrots,peeledandcutinto2-inchlengths1poundparsnips,peeledandcutinto2-inchlengths1 small rutabaga (1 pound), peeled, halved lengthwise, and cut into½-inch

wedges1poundshallots,peeledandhalvediflarge3sprigsrosemary3tablespoonsoliveoilCoarsesaltandfreshlygroundpepper

1Preheatovento450°F.Combinethevegetablesandrosemaryonalargerimmedbakingsheet(ordivideamong2smallersheets).Drizzlewithoil,sprinklewith1teaspoonsalt,andseasonwithpepper.Tosstocombine;spreadinanevenlayer.2Roastuntilvegetablesaretenderandgolden,tossingoccasionally,40to50minutes.Servewarmoratroomtemperature.perserving:206calories;1gsaturatedfat;6gunsaturatedfat;0mgcholesterol;31gcarbohydrates;7gprotein;775mgsodium;10gfiber

SavoryStuffedSweetPotatoes

SERVES4

KaleaddsvitaminCandadditionalbeta-carotenetothestuffingforsweetpotatoes,whiletofucontributesprotein.Forextrafiber,eattheskins.Roundsweetpotatoesworkbest;ifyouuseoblongpotatoes,trimalongthetopofeachlengthwiseinsteadofcuttingoffthetopquarter.

4largeroundsweetpotatoes(10to12ounceseach),scrubbed1tablespoonplus1teaspoonoliveoil1smallonion,finelychopped1smallgarlicclove,minced1teaspoonfinelychoppedfreshrosemary

Coarsesalt¼teaspooncrushedredpepperflakes4ounceskale,preferablyTuscan,trimmedandthinlysliced(about2¼cups)3.5ounces(¼package)firmtofu,cutinto½-inchcubes¼cupwater

1Preheatovento375°F.Bakesweetpotatoesonaparchment-linedbakingsheetuntiltenderbutnotcompletelycookedthrough,55to70minutes(dependingonsize).Removefromoven.Whencoolenoughtohandle,sliceoffthetopquarterofeachsweetpotato;discard.Scoopoutflesh,leavinga½-inch-thickshell.Coarselychophalfoftheflesh;reserveremainingfleshforanotheruse.2Heatoilinalargeskilletovermedium-high.Addonion,garlic,rosemary,1teaspoonsalt,andthecrushedredpepperflakes;cook,stirringoccasionally,untilonionissoftened,about3minutes.Addkale;cook,tossingoccasionally,untilkalehaswilted,about5minutes.Stirinchoppedsweetpotato,tofu,andthewater.Cook,stirring,untilfillingisheatedthrough,about1minute.3Returnsweetpotatoshellstobakingsheet.Spoonfillingintoshells,dividingevenly.Coverwithparchment,thenfoil,andbakeuntilheatedthrough,about30minutes.Removefromoven.Serveimmediately.perserving:334calories;.9gsaturatedfat;4.2gunsaturatedfat;0mgcholesterol;63gcarbohydrates;8.2gprotein;650mgsodium;9.5gfiber

SweetPotatoWedgeswithSesame-SoyDippingSauce

SERVES6

Thinkoftheseroastedsweetpotatowedgesasaheart-healthyvariationonFrenchfries—withoutthefrying.AsprinklingofsesameseedsandatangydippingsaucelendAsianflavors.

4sweetpotatoes(about2pounds),peeledandcutinto¾-inch-thickwedges1tablespoonplus1teaspoonextra-virginoliveoil

Coarsesalt2tablespoonslow-sodiumtamarisoysauce2tablespoonsricevinegar(unseasoned)¼teaspoontoastedsesameoil1½teaspoonssesameseeds

1Preheatovento425°F.Tosssweetpotatoeswitholiveoiland¼teaspoonsaltonarimmedbakingsheet.Spreadinanevenlayer,androast,turninghalfwaythrough(theyshouldreleaseeasilyfromsheet),untiltenderandslightlybrowned,about30minutes.2Meanwhile,stirtogethertamari,vinegar,andsesameoilinasmallbowl.3Transferpotatoestoaservingdish;immediatelysprinklewithsesameseeds.Servewithdippingsauce.perserving:168calories;.5gsaturatedfat;3gunsaturatedfat;0mgcholesterol;32gcarbohydrates;3gprotein;309mgsodium;5gfiber

WildandBrownRiceSalad

SERVES4

Ricesaladsmakenicegluten-freealternativestopastasalads;likethelatter,theycanbeservedatroomtemperatureorchilled.Thisfresh-flavoredsideusesthreetypesofrice—wild,brown,andbrownbasmati—butanycombinationofriceswouldworkwell.

3cupswater½cupwildrice,rinsedanddrainedCoarsesaltandfreshlygroundpepper¾cuplong-grainbrownrice½cupbrownbasmatirice,rinsedanddrained1tablespoonextra-virginoliveoil1tablespoonplus1½teaspoonsbalsamicvinegar¼teaspoonDijonmustard1yellowbellpepper,ribsandseedsremoved,cutinto½-inchpieces½redonion,finelychopped2celerystalks,cutinto½-inchpieces½Englishcucumber,quarteredlengthwiseandcutinto¼-inchslices6ouncescherrytomatoes,quartered¼cupcoarselychoppedfreshcilantro

1Bring1cupwatertoaboilinasaucepan;addthewildriceand¼teaspoonsalt.Returntoaboil;reducetoasimmer.Cover,andcookuntilriceistenderandhasabsorbedallliquid,45to50minutes.Removefromheat;letstand,covered,10minutes.2Meanwhile,combine1¼cupswater,thelong-grainbrownrice,and¼teaspoonsaltinanothersaucepan.Bringtoaboil;reducetoasimmer.Cover,andcookuntilriceistenderandhasabsorbedallliquid,35to40minutes.Removefromheat;letstand,covered,10minutes.3Inathirdsaucepan,bringremaining¾cupwater,thebasmatirice,and¼

teaspoonsalttoaboil.Reduceheattoasimmer.Cover,andcookuntilriceistenderandhasabsorbedallliquid,about30minutes.Removefromheat;letstand,covered,10minutes.4Inasmallbowl,whisktogethertheoliveoil,vinegar,mustard,and1teaspoonsalt;seasonwithpepper.5Fluffallthericewithafork,thentransfertoaservingbowl.Addbellpepper,onion,celery,cucumber,tomatoes,andcilantro.Adddressing,andtosswelltocombine.Thericesaladcanbepreparedupto1houraheadandrefrigerated,coveredtightly.Serveatroomtemperature.perserving:177calories;.5saturatedfat;2.5gunsaturatedfat;0mgcholesterol;34gcarbohydrates;4gprotein;151mgsodium;2gfiber

CauliflowerandBarleySaladwithToastedAlmonds

SERVES4

Don’tletthecauliflower’spalehuefoolyouintothinkingit’slessnutritiousthanmorecolorfulvegetables;amemberoftheBrassicafamily,itcontainspowerfulcompoundsthathelpdetoxifytheliverandfightcancer.

1cuppearlbarley3½cupswaterCoarsesaltandfreshlygroundpepper¾cuprawwholealmonds,toastedandcoarselychopped½headcauliflower,brokenintosmallflorets(2½to3cups)¼cupextra-virginoliveoil,plusmorefordrizzling,ifdesired3ouncesgratedparmesancheese(¾cup)1cupcoarselychoppedfreshflat-leafparsley½lemon,forserving

1Combinebarleywiththewaterand½teaspoonsaltinamediumsaucepan,andbringtoaboiloverhighheat.Stironceandreduceheattolow;simmer,covered,untiltender,about30minutes.Drainandletcoolslightly.2Placebarleyinalargebowl,andaddalmonds,cauliflower,theoil,and½teaspoonsalt(ortotaste).Tosstocombine.Stirincheeseandparsley;seasonwithpepper.Squeezelemonhalfoversaladanddrizzlewithmoreoiljustbeforeserving,asdesired.perserving:545calories;5.7gsaturatedfat;25.4gunsaturatedfat;10.8mgcholesterol;49.2gcarbohydrates;17.8gprotein;534mgsodium;13gfiber

QuinoaandToasted-AmaranthSlaw

SERVES8

Amaranthisasmallherbseed,notacerealgrain,thattastesabitpepperyandisrichinproteinandhighinfiber.Here,itistoasteduntilitpops,muchlikepopcorn.Thelemonjuiceisnotonlyforflavor;italsokeepstheapplesfromturningbrown.

½headredcabbage¼headgreencabbage1½cupswater¾cupquinoa,rinsedanddrained⅓cupamaranth2GrannySmithapples¼cupplus2tablespoonsfreshlemonjuice(from2to3lemons)1tablespooncarawayseeds,toasted2tablespoonsextra-virginoliveoilCoarsesaltandfreshlygroundpepper

1Shredredandgreencabbagesasthinlyaspossibleonamandoline(oronthelargeholesofaboxgrater).2Bringthewatertoaboilinasaucepan.Addquinoa;returntoaboil.Stironce;cover,andreduceheat.Simmeruntilquinoaistenderbutstillchewy,about15minutes.Fluffquinoawithafork;letcool.3Heatasmallskilletovermedium.Addhalftheamaranth;cover,andcook,shakingpanoccasionallytopreventburning,untilmostoftheamaranthhaspopped,1to2minutes.Transfertoabowl,andrepeatwithremainingamaranth.4Slicetheapplesthinlyonamandoline(orgrateonthelargeholesofaboxgrater,stoppingatthecoreandrotatingtoslicetheoppositeside).Tosswiththelemonjuiceinalargebowl.Addcabbages,quinoa,amaranth,carawayseeds,theoil,and1teaspoonsalt(ortotaste);seasonwithpepper.Tosstocombine.Serveatroomtemperature.

perserving:176calories;.7gsaturatedfat;4.1gunsaturatedfat;0mgcholesterol;29.3gcarbohydrates;4.9gprotein;277mgsodium;5.1gfiber

Whole-WheatPastaSalad

SERVES8

Thisversionofpastasaladditchesthemayonnaise-baseddressingforalighterandbrightervinaigretteofflaxseedoil,lemonjuice,andvinegar.Italsoincorporatesamplefreshherbs,avarietyofvegetables,andkamutpasta—aprotein-richwhole-wheatpastathatcontainshealthyamountsoftheantioxidantsvitaminEandselenium.Othertypesofwhole-wheatpastacanbeusedinstead.Thesaladmakesagreatsideforapotluck,butitworksasamaincourse,too.

12ounceskamutspiralpasta1smallheadbroccoli(¾pound),cutintosmallflorets(3½cups)¼cupflaxseedoil¼cupbalsamicvinegar2tablespoonsfreshlemonjuice1tablespoonDijonmustard1tablespoonhoney1garlicclove,mincedCoarsesaltandfreshlygroundpepper2pintscherrytomatoes,halved½cuppittedKalamataolives,chopped1smallheadradicchio,coredandshredded(about3cups)½cuppackedtornfreshbasil¼cuppackedfreshflat-leafparsley

1Bringapotofwatertoaboil,andcookpastauntiltenderaccordingtopackageinstructions,addingbroccoli1minutebeforeendofcooking.Drainpastaandbroccoli.2Whilepastaiscooking,whisktogethertheoil,vinegar,lemonjuice,mustard,honey,garlic,and½teaspoonsaltinalargebowl;seasonwithpepper.Adddrainedpastaandbroccoli,andstirtocoatwithdressing.Letcool.3Mixintomatoes,olives,andradicchio;stirtocombine.Seasonwithmoresalt,

ifdesired.Pastasaladcanberefrigerated,coveredtightly,upto1day.Letstandatroomtemperature2hours,andaddbasilandparsleybeforeserving.perserving:292calories;1gsaturatedfat;8.6gunsaturatedfat;0mgcholesterol;40.3gcarbohydrates;7.6gprotein;413mgsodium;4.5gfiber

WheatBerrieswithMixedVegetables

SERVES8

Wheatberries,thewholeunprocessedwheatkernels,aremostoftengroundtomakewhole-wheatflour.Likeothergrains,thesekernelscanalsobecooked—asinthisrecipe—untiltheyaretenderyetpleasantlychewy.Anexcellentaccompanimenttomeatorfish,thisdishisalsosubstantialenoughtoserveasameatlessmaincourse.

1cupwheatberries1quartwater1smallheadbroccoli(¾pound),cutintosmallflorets(3½cups)2teaspoonsoliveoil1yellowonion,diced2garliccloves,minced1can(28ounces)wholepeeledtomatoes,drainedandcoarselychopped¼cupfinelychoppedfreshoregano1 large summer squash, quartered lengthwise and cut crosswise into¼-inch

slices½smalleggplant,cutinto½-inchpiecesCoarsesaltandfreshlygroundpepper

1Bringwheatberriesandthewatertoaboil;reduceheat.Simmeruntiltender,40to50minutes.Drain.2Meanwhile,prepareanice-waterbath.Fillanotherpotwithwater,andbringtoaboil.Cookthebroccoliuntilbrightgreenandcrisp-tender,1to2minutes.Transfertotheicebath,andletcool.3Heattheoilinalargeskilletovermedium-low.Addonionandgarlic;cook,stirringfrequently,untiltranslucent,about5minutes.Raiseheattomedium,andaddthetomatoes,oregano,squash,eggplant,and½teaspoonsalt(ortotaste);seasonwithpepper;cook,stirringoccasionally,untilthevegetableshavesoftened,about15minutes.

4Addbroccoliandwheatberries,andcontinuetocookjustuntilheatedthrough,about3minutesmore.Serveimmediately.perserving:141calories;.3gsaturatedfat;1.3gunsaturatedfat;0mgcholesterol;26.8gcarbohydrates;5.9gprotein;277mgsodium;6.3gfiber

KaleSlawwithPeanutDressing

SERVES8

Kalemakesforasurprisingalternativetocabbageinthissweet-sharpslaw.Curlykale,themostwidelyavailable,isusedhere;removethetoughstemsandcenterribsbeforeslicingtheleaves.

2 bunches kale (2 pounds),washedwell and drained, stems and center ribsremoved,leavesverythinlyslicedcrosswise(10cups)1yellow,orange,orredbellpepper,ribsandseedsremoved,halvedcrosswise

andthinlyslicedlengthwise2carrots,peeledandthinlyslicedcrosswise½cuproastedunsaltedpeanuts½cupneutral-tastingoil,suchascanolaorsafflower¼cupapple-cidervinegar2tablespoonsdarkbrownsugar

Coarsesalt

1Tosstogetherkale,bellpepper,andcarrotsinalargebowl.Puree¼cuppeanuts,oil,andvinegarwiththebrownsugarand1teaspoonsaltinablenderuntilsmooth.Coarselychopremaining¼cuppeanuts.2Pourdressingovervegetables.Sprinklepeanutsontop,andserveimmediately.perserving:221calories;1.6gsaturatedfat;15.5gunsaturatedfat;0mgcholesterol;13.5gcarbohydrates;4.4gprotein;138.7mgsodium;2.5gfiber

FarroandMushroomDressing

SERVES8

AwholesometwistonatraditionalThanksgivingside,thisdishusesfarro,alsoknownasemmerwheat,anItaliangrainthatishighinfiber,magnesium,andvitaminsA,B,C,andE.Othergrains,suchaspearlbarley,canbeusedinstead;cookthemaccordingtopackageinstructions.

2cupsfarro2tablespoonsneutral-tastingoil,suchascanolaorsafflower10ouncescreminimushrooms,trimmedandthinlysliced4shallots,minced4celerystalks,minced2ouncessmokedcountryham,diced(optional)2tablespoonsfinelychoppedfreshsage,plusmoreleavesforgarnishCoarsesaltandfreshlygroundpepper1cupdrywhitewine(orwater)

1Placefarroinalargesaucepanandaddenoughwatertocoverby3inches.Bringtoaboil;reduceheattoasimmer.Cookfarrountiltender,stirringoccasionally,about15minutes;drainandreturntopot.2Meanwhile,inalargeskillet,heattheoilovermedium-high.Addmushrooms,shallots,celery,ham(ifusing),1tablespoonsage,and½teaspoonsalt;seasonwithpepper.Cook,stirringfrequently,untilceleryiscrisp-tender,2to4minutes.3Addwine,andcook,stirring,untilevaporated,3to5minutes.Addremaining1tablespoonchoppedsageandthevegetablemixturetothefarro;tosstocombine.Serveimmediately,garnishedwithextrasageleaves.perserving:263calories;.7saturatedfat;3.4gunsaturatedfat;5mgcholesterol;40.7gcarbohydrates;11gprotein;359mgsodium;3.5gfiber

SwissChardwithOlives

SERVES4

Asidefromsupportingyoureyes,immunesystem,andheart,Swisschardhelpsmaintainbonesandmayprotectagainstosteoporosis,thankstohighdosesofvitaminKandmagnesiumaswellasahealthydoseofcalcium.Don’tworryifyourpanseemsovercrowdedwiththechard;itwillquicklywiltandlosemostofitsvolumeasitcooks.Cookingthestemsabitlongerthantheleaveswillensuretheybecomeperfectlytender.

2smallbunchesSwisschard(1¼pounds),trimmed,washed,anddrained1teaspoonextra-virginoliveoil1smallyellowonion,sliced¼inchthick2garliccloves,thinlysliced1 jalapeño chile, finely chopped (ribs and seeds removed for less heat, if

desired)⅓ cup coarsely chopped pitted brine-cured olives, such asKalamata (about

16)½cupwater

1Separatechardleavesandstems.Coarselychopleaves;cutstemsinto1-inchpieces.2InalargeskilletoraDutchoven,heattheoilovermedium.Addonion,garlic,andjalapeño;cook,stirringoccasionally,untilonionistranslucent,about6minutes.3Addchardstems,olives,andthewater;coverandcook3minutes.Stirinchardleaves;coverandcontinuecookinguntilstemsandleavesaretender,about4minutesmore.Serveimmediately.perserving:89calories;.7gsaturatedfat;4.6gunsaturatedfat;0mgcholesterol;9gcarbohydrates;3.1gprotein;584mgsodium;2.8gfiber

orange-walnutoliveoilcakewithsweetyogurtwarmstone-fruitsaladpoachedtropicalfruitwithsorbetroastedpapayawithbrownsugarslicedorangeswithcandiedhazelnutslemoncreamwithblackberriesfour-berrysaladindividualsweetpotatoandapplesoufflésberrygruntdoubledarkchocolateandgingerbiscottichocolate-dippedpearsvanilla-beanbakedapplesstrawberrieswithyogurtandpistachiosberrycrushoven-driedfruitwithchocolateandtoastedalmonds

Orange-WalnutOliveOilCakewithSweetYogurt

SERVES8

OliveoilcakesarepopularinItaly,wheretheyaretypicallymadewithorange-flavoredliqueurs.Thisversionreplacesthealcoholwithorangejuice(andzest),andcallsforbrownsugarinsteadofthemorerefinedgranulatedvariety.Useextra-virginoliveoilifyoupreferamorepronouncedfruitiness.Thiscakewasmadewithan8-by-2-inchround“professional”pan;thebattercanalsobebakedinastandard9-by-1½-inchcakepan.

½cupoliveoil,plusmoreforpan1½cupsall-purposeflour,plusmoreforpan1cupwalnuts1tablespoonfinelygratedorangezest,plusmoreforgarnish,and½cupfresh

orangejuice(from2to3oranges)2teaspoonsbakingpowder1teaspooncoarsesalt2largeeggs1cuppackeddarkbrownsugar1cupplainGreekstyleyogurt(2percent)2tablespoonsconfectioners’sugar,plusmorefordusting

1Preheatovento375ºF.Brushan8-by-2-inchroundcakepanwithoil,thendustwithflour;tapoutexcess.Linebottomwithparchment;oilparchment.Pulsewalnutsinafoodprocessoruntilfinelyground(donotoverprocess).2Inalargebowl,whisktogetherorangezest,flour,bakingpowder,salt,andgroundwalnuts.Makeawellinthecenterofflourmixtureandstirineggs,brownsugar,orangejuice,andtheoiluntiljustmoistened;donotovermix.3Pourbatterintopreparedpan,andbakeuntilatesterinsertedinthecenterofthecakecomesoutclean,40to45minutes.Letcoolinpan10minutes;turnout

ontoawireracktocoolcompletely,topsideup.Meanwhile,stirtogetheryogurtandconfectioners’sugarinasmallbowl.Beforeserving,dustcakewithconfectioners’sugar,thensliceintowedges.Passsweetyogurtalongside.Garnishyogurtandcakesliceswithmoreorangezest,asdesired.perserving:442calories;11.5saturatedfat;11gunsaturatedfat;55mgcholesterol;51gcarbohydrates;8.5gprotein;423mgsodium;2gfiber

WarmStone-FruitSalad

SERVES4

ThepeachesandcherriesinthisquicklyprepareddessertareagreatsourceofvitaminsAandC.Vanillabeansareavailableinmanylargesupermarketsandmostspecialtyfoodshops;youcansubstituteoneteaspoonpurevanillaextractfortheone-halfbeanusedbelow(don’tuseimitationvanilla,whichcontainsartificialingredients).

½vanillabean,splitlengthwise1staranise(optional)¼cuppackeddarkbrownsugar2sprigsthyme,plusmoreforgarnish2cupswater3ripepeaches,halved,pitted,eachcutinto6wedges2cupspittedfreshorfrozen(thawed)cherries(8ounces)1cuppart-skimricottacheese

1Inalargeskillet,combinethevanillabean,staranise(ifusing),sugar,thyme,andthewater.Bringtoaboil,andcookuntillightlysyrupy,about6minutes.2Addpeachesandcherries,reduceheattomedium,andcookuntilthefruitistenderbutnotmushyandtheliquidissyrupyagain,8to10minutes.Shakethepanoccasionallytopreventsticking,butdon’tstir,asthiswillbreakupthefruit.Removeanddiscardvanilla-beanpod,staranise,andthyme.3Toserve,dividericottaamong4bowls;spoonfruitandsyrupovercheese.perserving:215calories;3.1gsaturatedfat;1.8gunsaturatedfat;19.2mgcholesterol;35.3gcarbohydrates;8.6gprotein;83mgsodium;2.7gfiber

PoachedTropicalFruitwithSorbet

SERVES4

Chunksofkiwi,mango,andpineapplearepoachedinaspicypeppercorn-infusedpineapplesyrup,thenservedwithsorbet.KiwifruitandmangoofferamplevitaminC;pineappleprovidesbromelain,anenzymethataidsdigestion,reducesinflammation,andhelpshealbruises.

2cupsunsweetenedpineapplejuice¼cupsugar1cupwater2teaspoonscrackedblackpeppercorns½pineapple,peeled,cored,andthinlysliced2mangoes,peeledandpitted,thinlysliced3kiwifruit,peeledandcutinto8wedgeseach1pintpassionfruitsorbet

1Combinepineapplejuice,sugar,thewater,andpeppercornsinasmallsaucepan.Bringtoaboiloverhighheat.Reduceheattoasimmer,andcookuntilsyrupy,about30minutes.Removefromheat,andstrainliquidthroughasieveintoaheatproofbowl.Discardsolids.2Prepareanicebath.Addthepineapple,mangoes,andkiwistothepoachingliquid,andletstand15minutes.Setthebowlintheicebath;chill,stirringoccasionally.3Whenreadytoserve,dividechilledfruitamongfourdessertbowls,andspoonsomepoachingliquidintoeach.Addascoopofsorbettoeach,andserveimmediately.perserving:347calories;.3saturatedfat;.4gunsaturatedfat;0mgcholesterol;88gcarbohydrates;1.5gprotein;43mgsodium;6.5gfiber

RoastedPapayawithBrownSugar

SERVES4

Asprinkleofcayennepepperoffersabitofheattocomplementthesweetnessoftheroastedfruit.Becausetheyarepetite,Solopapayasworkbestforhalvingintosingleservings;ifyouuseMexicanpapayas,quartertheminstead.

2tablespoonsdarkbrownsugar¼teaspoongroundginger2papayas(Solo;14ounceseach),halvedlengthwiseandseeded¼teaspooncayennepepper1lime,cutinto4wedges,forserving

1Preheatovento450°F.Stirtogethersugarandginger.Arrangepapayahalves,cutsideup,ina10-by-13-inchbakingdish.Sprinklesugarmixtureevenlyoverhalves.2Bake,brushingpapayaedgeswithmeltedsugarmixture(itwillcollectinwelloffruit)twoorthreetimes,untilmixtureisbubblingandpapayaedgesarebeginningtodarken,35to40minutes.3Removefromoven,andsprinklefruitwithcayenne.Serveimmediatelywithlimewedges.perserving:109calories;.1gsaturatedfat;.2gunsaturatedfat;0mgcholesterol;28gcarbohydrates;1gprotein;9mgsodium;4gfiber

SlicedOrangeswithCandiedHazelnuts

SERVES4

ThisMediterranean-inspireddessertisagoodsourceoftwotypesoffiber—soluble,fromtheoranges,andinsoluble,thankstothehazelnuts.Lookfororange-flowerwateratspecialtygrocers.

½cupfreshorangejuice,strained(from2to3oranges)1sprigrosemary,plusmoreforgarnish2tablespoonsmildhoney,suchasorangeblossom1tablespoonorange-flowerwater2tablespoonscoarselychoppedblanchedhazelnuts1largeeggwhite1teaspoondarkbrownsugar

Pinchofgroundcinnamon4naveloranges,peelandpithremoved

1Preheatovento350°F.Stirtogetherorangejuice,rosemary,honey,andorange-flowerwaterinasmallsaucepan.Bringtoaboilovermedium-highheat.Cook,skimmingfoamfromsurfacewithaslottedspoon,untilmixturehasreducedto⅓cup,7to9minutes.Letsyrupcoolcompletely.2Placechoppednutsinasmallbowl.Whiskeggwhiteinanotherbowluntilfoamy.Stir2to3tablespoonswhippedeggwhiteintothenuts(enoughtocoatnuts).Addbrownsugarandcinnamon;stirtocoatnuts.Transferhazelnutstoarimmedbakingsheet,andspreadinanevenlayer.Bakeuntildry,5to7minutes.Letcoolcompletely.3Sliceorangesinto¼-inch-thickrounds.Divideevenlyamongservingdishes.Drizzleorange-flowersyrupontop;sprinklewithcandiedhazelnuts.Garnishwithrosemarysprigs.perserving:146calories;.2gsaturatedfat;2gunsaturatedfat;0mgcholesterol;31gcarbohydrates;3gprotein;17mgsodium;4gfiber

LemonCreamwithBlackberries

SERVES4

The“cream”inthisdessertisactuallypureedsilkentofu,flavoredwithfreshlemonjuice.Youcanmakethepuree,coverit,andkeepitintherefrigeratorforuptothreedays.

1tablespoonfinelygratedlemonzestplus¼cupfreshlemonjuice(from1to2lemons)½cuphoney1cup(about12ounces)drainedsilkentofu1cupblackberries

1Inablender,puree2½teaspoonslemonzest,thelemonjuice,honey,andtofuuntilsmooth,scrapingdownsidesofblenderwithaflexiblespatulaasnecessary.Refrigerate,covered,ifnotservingimmediately.2Toserve,dividelemoncreamevenlyamong4bowlsorservingglasses.Topeachservingwithblackberriesandremaining½teaspoonlemonzest.perserving:180calories;0gsaturatedfat;.1gunsaturatedfat;0mgcholesterol;41gcarbohydrates;4.4gprotein;2.3mgsodium;2.4gfiber

Four-BerrySalad

SERVES4

Balsamicvinegarandbrownsugarcombinetomakeatart,sweetdressingforallkindsofberries—ahighvarietyensuresyou’llgetarangeofantioxidants.Servethesaladasisortoppedwithchoppedtoastednuts.

1tablespoonbalsamicvinegar2teaspoonsdarkbrownsugar1½cupsstrawberries,hulledandhalved(orquarterediflarge)1cupblueberries¾cupraspberries½cupblackberries2tablespoonssmallmintleaves,plussprigsforgarnish

Inamediumbowl,whisktogethervinegarandsugar.Addstrawberries,blueberries,raspberries,blackberries,andmintleaves.Tossgentlytocombine,thendivideamongfourbowls.Serveimmediately,garnishedwithmintsprigs.perserving:113calories;.5saturatedfat;4gunsaturatedfat;0mgcholesterol;18gcarbohydrates;2gprotein;4mgsodium;5gfiber

IndividualSweetPotatoandAppleSoufflés

SERVES6

Theflavorandtextureoftheseminiaturespicedsoufflésarereminiscentofsweetpotatopie,butwithfarfewercaloriesandmuchlessfat.

1largesweetpotato(10ounces),peeledandcutinto2-inchpieces1 large apple (8 ounces), such asGrannySmith, peeled and cut into 2-inch

pieces⅛teaspoonsalt½teaspoongroundallspice3tablespoonssugar1largeeggyolkplus4largeeggwhites2tablespoonsall-purposeflour

1Preheatovento400°F.Linearimmedbakingsheetwithparchmentpaper.Arrangesweetpotatopiecesinanevenlayeronsheet,andcoverwithparchment,thenfoil.Bake20minutes.Addapplepieces,spreadingevenly.Cover;bakeuntiltender,about20minutesmore.Transfersheettoawirerack.Uncover,andletcoolcompletely,about15minutes.2Inafoodprocessor,pureesweetpotato,apple,salt,allspice,and1tablespoonsugaruntilcombined,adding1to2tablespoonswaterifnecessarytoachieveasmoothconsistency.Passthroughamediumsieveintoabowl.Stirineggyolkandflouruntilcombined.3Withanelectricmixeronmedium-highspeed,whiskeggwhitesuntilsoftpeaksform.Graduallyaddremaining2tablespoonssugar,beatinguntilstiff,glossypeaksform(donotoverbeat).Whiskone-thirdoftheeggwhitemixtureintothesweetpotatomixture.Usingaflexiblespatula,gentlyfoldinremainingeggwhites.4Placesix6-ounceramekinsorcustardcupsonarimmedbakingsheet;dividepureeevenlyamongdishes.Bakejustuntilpuffedandcookedthrough,about14

minutes.Serveimmediately.perserving:116calories;.3gsaturatedfat;.5gunsaturatedfat;34mgcholesterol;24gcarbohydrates;4gprotein;113mgsodium;2gfiber

BerryGrunt

SERVES8

Agrunt,alsocalledaslump,isafruitdessertthat’scookedonthestoveandtoppedwithdumplingbatter,whichsteamsinthecookingliquid.Inthiscase,thefillingconsistsofblackberriesandraspberries,andthewhole-wheatdumplingsareflavoredwithcinnamonandginger.Servedumplingssplashedwithheavycream,ifdesired.

FORTHEDUMPLINGS½cupwhole-wheatflour½cupall-purposeflour2tablespoonsplus1teaspoonsugar¾teaspoonbakingpowder

Pinchofcoarsesalt¼teaspoongroundginger⅓cupmilk,roomtemperature2tablespoonsunsaltedbutter,melted⅛teaspoongroundcinnamonFORTHEFRUITFILLING4cupsraspberries(about1½pints)3cupsblackberries(about1½pints)2tablespoonsfreshlemonjuice½cupsugar

Pinchofsalt

Pinchofgroundcinnamon2tablespoonswaterFORSERVINGHeavycream,fordrizzling(optional)

1Makethedumplings:Whisktogetherflours,2tablespoonssugar,thebakingpowder,salt,andgingerinabowl.Stirtogethermilkandbutter,thenstirintoflourmixtureuntilcombined(donotovermix;doughwillbestiff).Inasmallbowl,stirtogether1teaspoonsugarandthecinnamon.2Makethefruitfilling:Gentlyfoldtogethertheraspberries,blackberries,lemonjuice,sugar,salt,cinnamon,andthewaterinalargebowl.Transfertoalargestraight-sidedskillet.Cover,andbringtoaboilovermedium-highheat,gentlystirringoccasionally.3Whenfruitmixtureisbubbling,drop8largedollopsofbatterontopusing2spoons,spacingbatterevenly.Sprinklewiththecinnamon-sugarmixture.Cover;reduceheattomedium.Cookuntilthedumplingsarecookedthrough,about15minutes.Removefromheat;letcoolslightlybeforeserving,drizzledwithcream,ifusing.perserving:175calories;2gsaturatedfat;1.3gunsaturatedfat;8.5mgcholesterol;36.3gcarbohydrates;3.2gprotein;300mgsodium;7.6gfiber

DoubleDarkChocolateandGingerBiscotti

MAKESABOUT1½DOZEN

Darkchocolate,walnuts,andcrystallizedgingercombineintheseincomparablygoodbiscotti.Chocolatewithatleast70percentcocoahelpskeepthemrichbutnottoosweet.

1cupall-purposeflour⅓cupunsweetenedcocoapowder1½teaspoonsbakingpowder¼teaspoonsalt1largewholeeggplus1largeeggyolk½cupsugar1teaspoonpurevanillaextract¼cupneutral-tastingoil,suchascanolaorsafflower½cupwalnuts,coarselychopped½ cup (3 ounces) coarsely chopped bittersweet dark chocolate (at least 70

percent)¼cupfinelychoppedcrystallizedginger

1Preheatovento350°F.Linealargebakingsheetwithparchmentpaper.Inamediumbowl,whisktogetherflour,cocoapowder,bakingpowder,andsaltuntilwellcombined.Withanelectricmixer,beategg,eggyolk,andsugarinanotherbowluntillightandfluffy;beatinthevanillaandoiluntilwellcombined.2Withthemixeronlow,beatinflourmixtureuntilcombined.Mixinwalnuts,chocolate,andgingerwithaflexiblespatulaorwoodenspoon(doughwillbestiff).3Withmoistenedhands,shapethedoughintotwologs,eachabout6½incheslong,1inchthick,and2incheswide.Bakeuntilsetontop,about25minutes.Transfersheettoawirerack;letcool30to40minutes.Reduceoventemperatureto325°F.4Transferlogstoacuttingboard.Withaserratedknife,trimendsandcuteach

logonthediagonalinto½-inch-thickslices.Bake,cutsidedown,untilcrisp,about20minutes,flippingthebiscottiandrotatingsheethalfwaythrough.Cool5minutesonthesheet,thentransferbiscottitoracktocoolcompletely.Biscotticanbestoredupto1weekatroomtemperatureinanairtightcontainer.perserving(onebiscotto):82calories;1gsaturatedfat;3gunsaturatedfat;13.9mgcholesterol;9.9gcarbohydrates;1.5gprotein;49mgsodium;.9gfiber

Chocolate-DippedPears

SERVES4

Petiteandbuttery-tasting,Forellepearsareidealfordunkinginchocolate,althoughanytypeofpearwillbedelicious,fromaplumpBartletttoanelegantBosc.Althoughitshouldbeeateninmoderation,darkchocolate(withatleast70percentcocoa)containsflavonoidsthathelplowerbloodpressureandreducetheriskofheartdisease.

4ouncesdarkchocolate(atleast70percent),finelychopped4smallpears,suchasForelle

1Meltchocolateinaheatproofbowlsetover(notin)apanofsimmeringwater,stirringuntilsmooth.Letcoolslightly.2Startingatbottomofeachpear,useamelonballerorsmallspoontoremovecore,leavingstemattopintact.Dipbottomthree-quartersofeachpearinchocolate.Transfertoaparchment-linedplate,andrefrigerateuntilchocolatehasset,atleast15minutes(andupto2hours).Bringtoroomtemperaturebeforeserving.perserving:265calories;7gsaturatedfat;0gunsaturatedfat;0mgcholesterol;39gcarbohydrates;3gprotein;2mgsodium;5gfiber

Vanilla-BeanBakedApples

MAKES4

Applesareveryversatile—theyworkwellwithavarietyofnuts,spices,andnaturalsweeteners.RomeBeautyapplesholdupespeciallywellduringbaking.Here,pecans,vanilla,anddarkbrownsugarcreateawinningcombinationofflavorsinskillet-bakedapples,irresistibleservedwarmfromtheoven.

4thick-skinned,mildlysweetapples,suchasRomeBeautyorMcIntosh3tablespoonspackeddarkbrownsugar2tablespoonsunsaltedbutter,softened½largevanillabean,halvedlengthwise,seedsscrapedandreserved⅛teaspoonsalt2tablespoonsfinelychoppedtoastedpecans,plusmoreforsprinkling

1Preheatovento375°F.Usingacylindricalapplecorer,coreapplesthree-quartersofthewaydown.Arrangeapplessnuglyinanovenproofskilletoraloafpan.2Stirtogethersugar,butter,vanilla-beanseeds,andthesaltinasmallbowl.Dividesugarmixtureamongapples(about2teaspoonseach);sprinkleevenlywithnuts.Bakeuntilapplesaresoft,about1hour.Servewarmwithpansyrupspoonedontop.perserving:187calories;3.8gsaturatedfat;3.9gunsaturatedfat;15mgcholesterol;28.8gcarbohydrates;.7gprotein;66mgsodium;3.6gfiber

StrawberrieswithYogurtandPistachios

SERVES4

Inthisquick-assemblydessert,Greekstyleyogurtisarichandtangystandinforwhippedcream.Ifyoucan’tfindGreekyogurt,followtheinstructionsforstrainingregularyogurt.

1largecontainer(about16ounces)plainGreekstyleyogurt(2percent)1poundstrawberries,hulledifdesired2tablespoonsplus2teaspoonshoney¼cupunsaltedroastedshelledpistachios,coarselychopped

Divideyogurtandstrawberriesamongfourbowls.Drizzlewithhoney,sprinklewithpistachios,andserve.perserving:193calories;4.5gsaturatedfat;3gunsaturatedfat;9mgcholesterol;24gcarbohydrates;6gprotein;17mgsodium;3gfiber

BerryCrush

SERVES4

Berries,blendedwithiceandalmonds,makeasimple,refreshingdessertthatisalsopackedwithfiberandantioxidants.Raspberryandstrawberrycrushesareshownhere(lefttoright),butblackberriesandblueberrieswouldworkwell,aswouldcut-uppeachesorbananas.

4cupsberries,suchasraspberriesorhulledstrawberries(halvedorquarterediflarge)1cupicecubes¼cuprawwholealmonds,plusmore,chopped,forgarnish¼cupsugar3tablespoonsmilk2tablespoonsalmond-flavoredliqueur,suchasAmaretto

1Placeberriesinanairtightcontainerorplasticbagandfreezefor1½hours.2Placehalfofthefrozenberriesinablender.Addice,almonds,sugar,milk,liqueur,andasmanymoreberriesaswillfit.Blenduntilthereisenoughroomtoaddmoreberries.Addremainingberriesandblenduntilthickandsmooth.Divideamongfourservingdishes.Garnishwithchoppedalmondsandserveimmediately.perserving:158calories;.6saturatedfat;4.2gunsaturatedfat;1.1mgcholesterol;24.6gcarbohydrates;3.2gprotein;7mgsodium;4.1gfiber

Oven-DriedFruitwithChocolateandToastedAlmonds

SERVES8

Oven-dryingisaslow,gentlecookingprocessthatusesdryheattoextractthewaterfromfruit.Leftintheovenforseveralhoursatalowtemperature,thefruitdoesnotburnbutshrinksandshrivelsbitbybitasthewaterevaporates.Astheoutsideofthefruitdries,theinsideturnssoftandchewy.Althoughpears,plums,andapricotsareusedhere,anycombinationofstonefruit,berries,orotherfruitcanbedriedinasimilarway.

4pears(1½pounds)4plums(12ounces)4apricots(12ounces)3to4tablespoonshoney8ouncesdarkchocolate(atleast70percent)1cuprawwholealmonds,toasted

1Preheatovento225°F,withracksinupperandlowerpositions.Corepearsandslice¼inchthick.Pitplumsandapricots,andcutfruitinto¾-inchwedges.Dividebetweentwoparchment-linedbakingsheets.Drizzlefruitwithhoney,andtosstocoat.Spreadinanevenlayer.2Cookuntilthefruitisshriveledandslightlyshinybutstillchewy,rotatingsheetsfromtoptobottomandfronttobackhalfwaythrough,about2½hours.Removefromoven,andletcoolcompletely.Driedfruitcanbestoredinanairtightcontainerintherefrigeratorforupto3daysorinthefreezerforupto1month(itthawsquickly).3Arrangethedriedfruitonaplatterandservewithchocolateandtoastedalmonds.perserving:385calories;6.2gsaturatedfat;7.9gunsaturatedfat;3.5mgcholesterol;52gcarbohydrates;5.8gprotein;1.4mgsodium;7.8gfiber

pantryprimersoilsalliumsherbsspicesalternativesweeteners

glossaryoftermseatingforyourhealthnutritionalindexindex

Cookingoilsmayincreasethefatcontentofadish,butnotwithoutenhancingflavorand,inmanycases,offeringahostofhealthbenefits.Infact,incorporatingtherightoils(thoselowinsaturatedfats)intoyourcookingcanhelpreducecholesterol,preventcancer,andevenboostthehealthquotientofmanyingredients.(VitaminsDandE,aswellaslycopene,areabsorbedbetterwhenpairedwithafat.)Althoughorganicvarietiesdon’taddanynutrientsperse,theyhelpyouavoidtoxicchemicalsandpesticides.Thefollowingoilsarebestforcooking.

WALNUTOILWithdelicateroastedtones,walnutoilisconsideredbysometobethegoldstandardofculinaryoils.Itcostsmorethanotheroils,souseitsparingly.Becauseithasarelativelyshortshelflife,walnutoilshouldalwaysberefrigerated.Walnutscontainomega-3alpha-linolenicacid(ALA),aswellasmagnesium,potassium,andvitaminE.HOWTOUSE:Servewalnutoilcoldoratroomtemperaturetopreserveitsflavor.Itisespeciallygooddrizzledonsaladsoroverroastedvegetables.

OLIVEOILHighinheart-healthymonounsaturatedfats,oliveoilcontainsantioxidant-richplantcompoundsandhasbeenshowntolowerLDL(“bad”)cholesterol.Virginandextra-virginoliveoilgenerallyboastgreaterantioxidantpropertiesthantheregularvarietyandaremechanicallyextractedwithoutchemicalsoraddedheat.HOWTOUSE:Heatcancompromisetheflavorandhealthbenefitsofhigher-qualityoliveoils,soextra-virginoilshouldbeusedonlyinsaladdressingsandfordrizzlingoversoupsandotherdishes.Virginoilworksbestformostotherpurposes.Agoodtestforalloils:Ifitsmokes,theheatistoohigh.

CANOLAOILANDSAFFLOWEROILCanolaandsaffloweroilsareexcellentforall-purposeuseandarefavoritesofchefsandhomecooksbecauseoftheirneutraltasteandtolerancetoheat.Botharehighinunsaturatedfat,andlowinsaturatedfat.Canolaishigherinomega-3fattyacids,whichareessentialforcognitiveandhearthealth.Safflowerishigherinomega-6fattyacids;inmoderatedoses,thesearealsohealthyfortheheart.Lookforhigh-oleicsafflowerandcanolaoils(thesearehigherinmonounsaturatedfat)thathavebeenexpeller-pressed.HOWTOUSE:Botharegreatchoicesforhigh-heatcookingandforbaking.

FLAXSEEDOILThisrich,nutty-tastingoilisextractedfromtheseedsoftheflaxplant.Lookforunfilteredvarietiesformorenutrients,andstoreintherefrigeratortopreserveflavor.Likewalnutoil,flaxseedoilisagreatsourceofALA,makingitanexcellentalternativeforthosewhodon’teatmuchfish.ALAappearstohaveanti-inflammatorypropertiesandmayalsohelplowerbloodpressure.HOWTOUSE:Flaxseedoildoesn’tholduptoheat.Useitinuncookeddishessuchaspestoorhummus.

PEANUTOILDerivedfromoneofAmerica’sfavoritesnackfoods,peanutoil’srichflavorissuitableforeverydayuse.Highinmonounsaturatedfats,peanutoilcontainstheheart-friendlyphytochemicalresveratrol(alsofoundinredwine).Resveratrolhasantioxidantpropertiesandmayhelppreventbreastandothercancers.HOWTOUSE:Becauseofitstoleranceforhighheat(highsmokepoint),peanutoilworkswellfordeep-fryingandstir-frying.

GRAPESEEDOILAby-productofwinemaking,grapeseedoilhasacleanflavorthatshinesinmanydishes.ItdeliversbigonvitaminEandflavonoids—antioxidantsthatmayhelpreducetheriskofstrokeandcoronarydisease.Manufacturersoftenusetheharshchemicalhexanetoextracttheoil,soit’simportanttolookfororganicorexpeller-pressedvarieties.HOWTOUSE:It’sidealforsautéingbecauseofitshighsmokepoint.Grapeseedoilalsomakesadelicioussaladdressing.

TIPBecausemostoilsaresensitivetoheatandlight,refrigerateorstoretheminacupboard,orothercool,darkplace.

Comparedwiththemanyexaltedfoodsintheproduceaisle,onions,garlic,shallots,leeks,scallions,andchivesdon’ttendtomakehealthheadlines.Butalliums(thisgroup’sbotanicalname)havesurprisingnutritionalvalue.Thesekitchenstaplesareallexceptionallyrichsourcesofdiallylsulfide,aphytochemicalthatmayreducetheriskofstomachandcoloncancers.Perhapsthebestnewsaboutonionsandtheirkinisthattheyofferalow-caloriewaytobringdepthofflavortodishes.

GARLICGarlichaslongbeenconsideredoneofnature’smosteffectivehealthfoods(particularlywheneatenraw);nowsciencehasconfirmedgarlic’sroleinpreventingcardiovasculardiseasebyloweringbloodpressureandreducingoverallcholesterollevels,includingshort-termreductionofLDL(“bad”)cholesterol,andinhibitingbloodclotting.Garlicmayalsohelpwardoffcancerbystimulatingthebody’swhitebloodcellsandneutralizingsomecarcinogens.Garlicalsohasstrongantimicrobialproperties.HOWTOUSE:Garlic’spungenttastemakesitanidealflavorenhancer.Serverawindipsorvinaigrettes,sautéasabaseforsaucesandsoups,orroastwholeandspreadthesoftenedclovesontoastedbreadorcrackersasanappetizer.

LEEKSBelovedbyEuropeanchefsfortheirdelicateflavor,leekshavethickwhiteorpalegreenstalkswithaslightlybulbousbaseanddarkgreentops.Theyaremilderthanonionsandcanbesubstitutedfortheminmanyrecipeswhenalessintenseflavorisdesired.HOWTOUSE:Washleeksthoroughly,asthemanylayerstrapdirtandgrit.Soakcutleeksinabowlofcoolwater;liftthemout,replacewater,andrepeatuntilnogritremainsatthebottomofthebowl.Addleeks(whiteandpalegreenpartsonly)tosoupsandstocks—potato-leeksoupisaclassic.Or,forastandoutsidedish,trythemsteamed,sautéed,roasted,orbraised,eitherontheirownordrizzledwithavinaigrette.

SCALLIONSSometimescalledgreenonions,scallionsareactuallybabyonionspickedbeforealargebulbhasformed.Don’tconfusethemwithleeks,orwithspringonions,whichhavelargerbulbsandappearonlyinMayandJune.HOWTOUSE:Usechoppedscallionsasagarnish,particularlyforAsiandishessuchasmisosoup.Alsotryscatteringafewoverabowlofbrownriceandsautéedmushrooms.

CHIVESThesmallestofalliums,chivesfeaturethinhollowstemsthathavejustahintofonionflavor.Theplant’ssmallpurpleblossomsareedibleaswell,andhaveamorepronouncedtaste.HOWTOUSE:Mixchivesintoomelets,sprinkleonbakedpotatoes,incorporateintosalads,ortopsoupsasagarnish.

SHALLOTSWhentheCrusadersbroughtshallotsbacktoEuropefromtheMiddleEastinthe12thcentury,theywereproclaimeda“valuabletreasure.”Shallotsaresuperchargedwithantioxidants,andtheyhavebeenshowntoeffectivelyinhibitthegrowthofliver-andcolon-cancercells.Thesmallcopper-skinnedbulbshaveamilderflavorthanlargeronionsandgarlic.HOWTOUSE:Shallotsarewonderfulroastedwholewitholiveoil,salt,andadrizzleofbalsamicvinegar,andwhensautéedandtossedwithbraisedgreens.Youcanalsousemincedrawshallotsinvinaigrettesandrelishes.

ONIONSRoundoroval,withpaperyskinrangingincolorfrombrightwhitetodeeppurple,allonionssharesimilarhealthbenefits.Theycontainpotassium,fiber,andfolate,aswellastheflavonoidquercetin,whichhelpseliminatefreeradicalsthatmaycontributetoeyedegeneration,theagingprocess,heartdisease,andcancer.HOWTOUSE:Whenarecipecallssimplyfor“onions,”useyellowglobes;theyaregenerallytoosharptoserveraw,buttheybecomelayeredandsweetwhencooked.Yellowonionsalsocaramelizeeasilybecauseoftheirhighsugarcontent.White-fleshedSpanishonionshaveacrisp,juicyflavorthataddsdepthtosauceswhencooked,andareequallydeliciousservedrawatopaburger.Redonionsarebetterraw,addingpunchtosalsas,salads,andsandwiches.Themild,sweetflavorofVidaliasmakesthemanexcellentchoicetoserverawinslawsandsalads,thoughthey’realsotastywhengrilled.

TIPStoreleeksandscallionsintherefrigerator,butkeeponionsinacool,dryplaceawayfromotherfruitsandvegetablesthatmightpickuptheirflavor.

Freshherbsareheraldedforbrighteningtheflavorofeverythingfromsoupstodesserts.Lessacknowledged,however,istheirnutritionalvalue.Thearomaticleavesofferpotentdosesofantioxidantsandvitamins.Eatthemregularlytoenhanceahealthydietthathelpsprotectagainstcancerandheartdisease.

ROSEMARYNativetotheMediterraneanregion,rosemaryhasnarrowleavesrolledsotighttheyresembleneedles.Itssoftpine-likefragranceenduresbetterthanthatofmostherbswhendried.Inadditiontohavinganti-inflammatoryandtumor-fightingproperties,rosemary’sflavonoidsmayhelpkeepLDL(“bad”)cholesterolfromoxidizing,preventinghardeningofthearteries.Theherbisalsoaromatherapeutic;researchhasshownitsscentmayimprovealertness.Itsantiviral,antifungal,andantimicrobialqualitiesmakeitgreatfortreatingsinusitis(alongwithoreganoandthyme).HOWTOUSE:Flavorbreadorcrackers;seasonchickenandpotatoesandothervegetableswithrosemarybeforeroastingthem;oruseinmarinadesforchickenorlamb.

OREGANOAcousinofmarjoramandthyme,oreganohassmallleavesthatareflavorfulfreshordried.Gramforgram,oreganooffersmoreantioxidantsthananyotherherb,aswellasmostfruitsandveggies.HOWTOUSE:Whiskmincedoreganoleavesintoasaladdressing,orcombinetheherbwitholiveoil,lemonslices,olives,andcaperstomakeamarinadeforchickenorfish.

CILANTROAlsoknownasfreshcoriander,cilantroisfeaturedinmanyAsianandMexicandishes.Itsmainaromacomponent,decenal,hasantibacterialeffects,whilecilantro’sphytochemicals,includingphthalidesandterpenoids,possessanticancerproperties.Cilantro’sblood-sugar-loweringeffectsmayhelpstaveofformanagediabetes.HOWTOUSE:Stirintosalsasandguacamole,oraddtoAsiansoupsandnoodledishes.

THYMEWithpowerfulantimicrobialproperties,thymeisknownformitigatingasthma,bronchitis,andotherrespiratorycomplaints.Itcanevenclearcongestionandsoothesorethroats.Itssubtle,earthyflavorisextremelyversatileandisusedincuisinesallovertheworld;itpairsespeciallywellwithpoultry,fish,andeggs.HOWTOUSE:Combinethymewithfreshparsleyandbayleavestoflavorsoups.Seasonchicken,fish,orvegetableswithchoppedleaves,oraddthemtoomelets.

BASILAstapleofItaliancuisine,basilhasaspicyfragrancewithhintsofanise.Theherbcontainsphytochemicals,whichhelpstimulatetheimmunesystemandblockmetabolicpathwayslinkedtocancerdevelopment.HOWTOUSE:Combinebasilwitholiveoil,garlic,pinenuts,andfinelygratedparmesantomakepesto;addtoasandwich;ortosstornbasilleaveswithslicedstrawberriesandaddadrizzleofbalsamicvinegar.

PARSLEYOfthisherb’s30varieties,Italian(orflat-leaf)isafavoritebecauseofitspepperyflavor.InadditiontovitaminsA,C,andK,parsleycontainsthephytochemicalpolyacetylene,whichhelpsreducecancerrisk.Asprigcanalsocombatbadbreath,thankstoitsodor-absorbingchlorophyll.HOWTOUSE:Addparsleytomixedgreensanddresswithasimplevinaigrette,useittogarnishsoupsandmaindishes,orputitinpestoinplaceofbasil.

PEPPERMINTPeppermintisamongthemostwidelyusedofthe600varietiesofmint.Itsrefreshingflavorlendsitselftobothsavoryandsweetdishes;whilementhol,anactiveterpenoid,triggersacoolingneurologicalsensationandcouldinhibittumorsbystimulatingdetoxifyingenzymes.PeppermintalsohelpstameirritablebowelsyndromeandofferssmalldosesofvitaminA,calcium,andfolate.HOWTOUSE:Becausementholbreaksdownwithheat,rawmintoffersgreaterhealthbenefits.Tryitinasalsawithcucumberormango,orinpastasaladwithpeas,whole-wheatfarfalle,oliveoil,andgratedparmesan.Itisalsodeliciousinicedteaandlemonade;addasprigortwotoeachglass.

SAGEAsymbolofwisdomandlongevity,sagehasbeenvaluedforcenturiesforitsculinaryandmedicinalqualities.Infact,itsnameisderivedfromtheLatinwordmeaning“toheal.”Ithasastringentandantisepticproperties,isthoughttorelievethesymptomsofmenopause,andalsoaidsindigestion.Itsearthy,pungentflavorworkswellinheartyfalldishessuchasstews,pastas,androasts.HOWTOUSE:Seasonwintersquashsuchasacornorbutternutwithfreshordriedsagebeforeroasting;ormixtheherbintostuffingforturkeyorothermeats.

TIPTopreservetheflavoroffreshherbs,addthemneartheendofthecookingtimeoraftercookingiscomplete.

Modernresearchisconfirmingwhathealersandtraditionalmedicinepractitionershaveknownforcenturies:Manyspicesaren’tmerelyflavorful—they’rehealthy,too.Ingeneralit’sbesttopurchasewholespicesandgrindthemasneeded.Spicesrarelygobad,buttheydoweakenovertime.Whenstoredinairtightcontainers,wholespicesgenerallystayfreshforseveralyears.Purchasethemfromastorewithhighturnover;thiswillusuallyensurethattheyarefresher(ifthespicescomeinabottle,usebythe“bestby”date).Storeinacool,dark,anddryplacetoprolongpotency,buttrytokeepspiceswhereyou’llsee,use,andenjoythem.

CINNAMONFromthebarkofatropicalevergreen,cinnamonstimulatesthevitalfunctionsofthebody.Itcounteractscongestion,aidscirculation,easesnausea,andmaybeusefulinthetreatmentofosteoarthritisandtype2diabetes.HOWTOUSE:Usecinnamoninbothsweetandsavorydishes.Eatingbetween½and1teaspoonofcinnamonadaymayhelpreducecholesterollevelsandcalmthestomach.

GINGERForcenturies,gingerhasmadeapopulardigestivetonic,appetitestimulant,andanti-nauseatreatment—itsactiveingredients,gingerolsandshogaols,helpneutralizestomachacids.Researchconfirmsginger’santi-inflammatoryproperties;thespiceshowspromiseintreatingosteoarthritisand,topically,rheumatoidarthritis.HOWTOUSE:Gingermarrieswellwithstrongseasonings,suchascurrypowder.Yetitalsoworksinmilderpreparationsandevenindesserts.Lookforrootswithsmooth,shinyskin.Youcanrefrigerategingerwrappedwellinplasticforuptothreeweeks,orfreezeitforuptothreemonths,slicingoffwhatyouneed.Peelthethinouterlayer,thengrate,slice,ormincethefibrousflesh.Theflavorandpungentheattendtointensifyduringslowcooking,sobecarefulnottoaddtoomuchinthebeginning.

SAFFRONThisdelicate,colorfulspicederivesfromthedriedred-orangestigmaofacrocusflower.Sincethethreadsareharvestedbyhand,saffronisthemostexpensivespiceintheworld.Itshighpriceandintenseflavormeanthatsaffronisusedsparinglyinmostrecipes.Crocetin,thecarotenethatgivessaffronitsdeeporangecolor,haspotentantioxidantandanticancerqualities.HOWTOUSE:Thespiceisusedaroundtheglobe,inclassicricedishessuchasSpanishpaella,Indianbiryani,andItalianrisottoMilanese;it’salsoakeyflavor-builderinbouillabaisse,aFrenchseafoodstew.Saffroncanalsobeusedtoflavorteacakes,buns,andbreads.

TURMERICTurmericgivescurrypowderandmustarditsdeepyellowcolor.Richinantioxidants,turmerichaslongbeenprizedinIndiaforitshealingproperties.Lately,turmerichasbeenthemostnewsworthyofspices;researchershavediscoveredthatitmayfightcancer,andthatitcontainsahostofotherhealthyproperties,includinginflammation-fightingcompoundscalledcurcuminoids.StudiesshowthatcurcuminoidsmayhelppreventAlzheimer’sdisease,jointinflammation,andcarpaltunnelsyndrome.Turmericmayalsohelpreducecholesterolandimprovecertaineyeconditions,aswellashealskininfections.HOWTOUSE:Turmericaddscolorandflavortosoups,marinades,andricedishes.Eatthespicewithhealthyfatsorcombinewithblackpepperforbetterabsorption.

REDCHILESANDCHILIPOWDERThereareliterallyhundredsoftypesofchiles,rangingfrommildtoveryspicy,andtheyareavailablefreshordriedinwhole,crushed,orgroundform.Chilesareparticularlyhighincapsaicin,acarotenoidknownforitsanti-inflammatoryandpain-reliefproperties.Capsaicinisusedinskincreamstoreducepain,especiallyfromosteoarthritis;italsohasantioxidantpropertiesandblood-thinningqualities.Somegroundchileismadefromjustonetypeofchile,suchasanchochilepowderorpaprika.Othersareablendofchilesandotherspices.Cayennepepper,forexample,ismadeofseveraltypesofredchiles,whilemostcommercialchilipowderscontainchiles,cumin,oregano,paprika,salt,andgarlic.HOWTOUSE:Freshchilesmaybedicedandaddedtostir-fries,salsas,andotherdishes.Toreducetheirheat,removechileseedsandveins(althoughthisiswheremostofthecapsaicinisstored).Whenworkingwithfreshchiles,wearglovesorwashhandsthoroughlyafterwardtokeepthecapsaicinfromburningtheskinoreyes.Useredpepperflakestospiceupsautéedwintergreensorpizza,andchilipowdertoaddzesttochilis.

Althoughtheyshouldalsobeconsumedinmoderation,naturalsweetenersareanimprovementoverrefinedwhitesugar.Becauseitistypicallyrefinedatleastsixtimes,whitesugarhaslittlenutritionalvalue.Consumingtoomuchsugarcanalsocontributetoobesity,diabetes,conditionslikeCrohn’sdisease,andelevatedtriglyceridelevels(ariskfactorforstrokeandheartdisease).Thefollowingnaturalsweetenershavetheirprosandcons.Ifyou’rediabeticorhavehealthproblemsrelatedtoyourdiet,consultadietitiantofindthebestoption.

AGAVENECTARDerivedfromthesapofthesucculentagaveplant,agavenectar(alsocalledagavesyrup)wasoncestrictlyusedtomaketequila.Recently,thenectarhasgainedpopularityasasweetener.With60caloriesineachtablespoon,it’snotdietetic,butit’sabout33percentsweeterthansugar,soyoucanuseless.PROS:Easytofindinmostsupermarkets(lookinthehealth-foodsection),agavenectarhasalight,slightlyfruitytaste.Thoughresearchisstillscant,agaveappearstohaveaminimaleffectonbloodsugarandinsulinlevels.CONS:Agavesyrupishighinfructose;besidesitstriglycerideconcerns,someresearchsuggeststhatfructosedoesn’tsuppressappetitehormones,soyoumayendupovereating.HOWTOUSE:Tryagavenectarincoffee,tea,andbakedgoods.Forthelatter,youmayneedtoreducetheliquidcontentintherecipe.Unfortunately,there’snofoolproofequation,butexperimentwitha¼-cupreductionforeverycupofliquidsweetener.Lowerbakingtemperatureby25degrees.

HONEYOncethoughttobethefoodofthegods,honeyhasbeenusedasafolkremedyforthousandsofyears,andforgoodreason—thegoldennectarisloadedwithhealth-promotingenzymes,minerals,prebiotics(whichhelpfeedbacteria),andantioxidants.Itcanhelpregulatedigestionandeaseanupsetstomach,aswellassoothesorethroatswhenaddedtotea.Chooserawhoneyoverprocessed,asthehighheatusedduringprocessingcandestroymanyofthebeneficialcompounds.PROS:Honeycontainsmineralssuchascalcium,iron,andmagnesium(thoughinverysmallquantities),aswellasBvitamins.It’sespeciallygoodforathletes,providingaquickenergyboostandaidingmusclerecovery.Allhoneyhasantibacterialproperties,butitisbelievedthatthelessprocessedorcookeditis,thebetter.CONS:Becausealltypesofhoneycancontainsporesthatveryyoungbodiescan’ttolerate,itshouldn’tbegiventobabiesuntilaftertheirfirstbirthdays.Inaddition,honey’sglycemicindexvalueissimilartothatofsugarand(dependingonthefoodit’spartneredwith)mayelevatebloodsugarquickly.Itshighfructosecontentmaybeproblematicforthosewithfructose-absorptionissues.HOWTOUSE:Drizzlerawhoneyontofruitoryogurt(orjusteatitbythespoonful).Itisalsoexcellentforbaking,asitimpartsamoisttexturetocakesandbreads.Forthebestresults,lookforrecipesdevelopedspecificallyforhoney,assubstitutinghoneyforsugarcanbetricky.However,ifyouwanttotryhoneyinyourfavoriterecipe,followtheguidelinesforbakingwithagavenectar(opposite),reducingtheliquidandloweringoventemperature.

MAPLESYRUPWhiletypicallylimitedtotheroleofpancakeandwaffleadjunct,thisboiled-downmapletreesaphasalotmoretooffer,particularlyUSDAGradeBsyrup,whichhasastrongerflavorandmoreminerals.Allmaplesyrupcontainsabout17caloriesperteaspoon.PROS:Low-techandbarelyprocessed,puremaplesyrupisagoodsourceofminerals,includingmanganeseandzinc.CONS:Ithasaverydistinctiveflavor,whichlimitsitsapplication.HOWTOUSE:Trydrizzlingalittlesyrupoveryogurtasadessert,oruseittosweetenfreshgingertea.

STEVIA(notshown)MadefromanherbnativetoSouthAmerica,steviaisextremelysweetandcontainsnocalories.FormanyyearstheFDAapprovedsteviaonlyasasupplement,notasasweetener,citing“lackofsafetyevidence”toallowitforuseasafood.Morerecently,theFDAhasallowedrebiana,asweetenerderivedfromstevia,tobeusedinfoodsandbeverages(commerciallythesweetenerislabeledTruvia).Lookforpuresteviainliquidandpowderedforminmosthealth-foodstores.PROS:Becauseit’sabout300timessweeterthansugar,steviaispotentinminutequantities.Inaddition,someevidenceshowsthatsteviamayhelplowerbloodsugarlevels.CONS:Somepeoplefindthatsteviahasabitteraftertaste.HOWTOUSE:Ifyou’reinterestedinbakingwithstevia,consultspecialtybooksorwebsites;sincetheherb’ssweetnessandvolumearedrasticallydifferentfromthatofsugar,there’snoeasysubstitutionformula.Steviaworkswellinhotbeverageslikecoffeeortea,however.(Theliquidandpowderformswilldissolve;ifyou’reusingthefreshordriedleaf,letitsteepandthenstrainitout.)Alsotryitforsweeteningcoldfoodssuchasplainyogurt,saladdressing,orgrapefruit.Becauseofstevia’sextremesweetness,startsmallandaddgradually.

AMINOACIDSAminoacidsarechemicalcompoundsfoundinplantandanimalproteins.Thereare20differenttypesofaminoacids.Abouthalfofthesethebodysynthesizes(orcreates);theyarecallednonessentialaminoacids.Therest—calledessentialaminoacids—mustbeacquiredfromdiet.Thebodyusesbothnonessentialandessentialaminoacidstomakeproteinsthatareanintegralelementinrepairandgrowthofbodytissue,immuneprotection,andthetransmissionofnerveimpulses.

ANTHOCYANINSAnthocyaninsarealargegroupofflavonoidpigmentsinthered-blue-purplerange.Individualanthocyaninsshowpromiseasanticancerandanti-inflammatoryagents.

ANTIOXIDANTSAntioxidantshelpprotectthebodyagainstfreeradicals—unstablemoleculesthatcandamagecellsandcausecancer.Anumberofantioxidantsarefoundinfoodwhileothersaresynthesizedinthebody.Manyantioxidantscomeintheformofvitamins,suchasvitaminsA,C,andE,whileothersarephytonutrients,suchaslycopene,beta-carotene,lutein,andselenium.Wholefoods,suchasfruits,vegetables,nuts,andgrains,areamongthebestsourcesofantioxidants.

ARGININEAlsoknownasL-arginine,thisaminoacidissynthesizedbymosthealthyadults.Arginineplaysacrucialroleinthebody’sabilitytoriditselfofammonia.Italsorelaxesbloodvessels(asnitricoxide)andmaybeusefulintreatingheartfailure,erectiledysfunction,andvascularheadaches.

ASTAXANTHINAstaxanthinisacarotenoidthatproducesaredpigmentmostcommonlyfoundinseafood(itgivessalmonitsdarkpinkcolor).Itisastrongantioxidant,whichmaypromotehearthealthbyprotectingarterialfatfromoxidation.BETA-CAROTENEAmemberofthelargecarotenoidfamily,beta-caroteneisastrongred-orangepigment,firstdiscoveredincarrots.It’susedbythebodymainlyasasourceofvitaminA,anditalsofunctionsasanantioxidant.BETA-CRYPTOXANTHINSimilartobeta-carotene,beta-cryptoxanthinisacarotenoidthatcanbeconvertedinthebodytovitaminA(althoughonlyabouthalfaseffectivelyasbeta-carotene).Initspureform,itisaredpigmentandanantioxidant.BETA-GLUCANSAgroupofsugarsfoundinthecellwallsofcertainplantsandfungi,beta-glucanshelpboostimmunityandareusedtofightcancer,diabetes,andcholesterol.Dietarybeta-glucansarefoundinsomemushrooms,bran,seaweed,andyeastcells.

BORONThoughlittleisknownaboutitsroleinthebody,boronmaypromoteboneandjointhealthandincreaseestrogenlevelsinwomen.Thistraceelementisfoundinallplantfoods.

CAFFEOYLQUINICACIDAnantioxidantandpossiblecancerinhibitorfoundincoffee,artichokes,andpropolis,aresincreatedbybeesfromtreesap.Caffeoylquinicacidmayinhibitcancergrowthandreducetheriskofinflammatoryandcardiovasculardiseases.

CARBOHYDRATESAlongwithproteinandfats,carbohydratesareoneofthemaindietarycomponentsthebodyneedsinordertofunction.Carbohydratescomeprimarilyintheformofsugars,starches,andfiber(thelattercan’tbedigested).Oncecarbohydratesareconsumed,thedigestivesystemconvertsthesugarsandstarchesintosugarmolecules,whichenterthebloodstreamandprovideenergyforcellsandtissue.Whole,minimallyprocessedfoods,suchasvegetables,fruits,wholegrains,legumes,andlow-fatdairy,arethebestkindsofcarbohydrates;thefiberinthesefoodsisimportantfordigestivehealth.Italsohelpsslowsugarabsorption,resultinginaneven,sustainedlevelofenergy.Overlyprocessedfoods—includingsugarycereals,whiteflour,andpotatochips—havelittlefiber,andtheirstarchesandsugarsrapidlyturnintoglucoseinthebody,spikingbloodsugar,whichcancauseenergylevelstoquicklyplummet.Excessglucosethatthebodydoesn’tneedforimmediateenergy,orforfuturereservesintheformofglycogen(storedintheliverandmuscles),turnstofat.

CAROTENOIDSThesefat-solubleplantpigments,rangingincolorfromyellowthroughorangetored,typicallyfunctionasantioxidants;thebodycanevenconvertafewintovitaminA.Thebest-knowncarotenoidiscarotene,fromwhichthegroupgetsitsname.

CHOLESTEROLAwaxyfatcompound,cholesterolisimportantformakingsomehormonesandformingcellmembranes.Cholesterolisfoundinanimalfoodsandinthebody,wherethelivermanufacturesitfromfattyfoods.Cholesterolistransportedthroughthebodybymoleculescalledlipoprotein:low-densitylipoprotein(LDL)isknownas“bad”cholesterolbecauseitbuildsuponarterialwallsandcanleadtoatherosclerosis;high-densitylipoprotein(HDL)isconsidered“good”cholesterolbecauseithelpsmoveexcesscholesterolfromthearteriestotheliverfordisposal,andmayprotectagainstheartattack.

CYNARINCynarinisaformofdicaffeoylquinicacid,whichcontributestoasensationofsweetenedtasteaftereatingartichokes.Foundinartichokesandechinacea,cynarinhasbeenstudiedforitsantioxidant,immuno-suppresant,andantimicrobialeffects.

ELLAGICACIDThisantioxidanthasprovedsuccessfulinprohibitingthegrowthofcanceroustumorsinanimalstudies(althoughtheresearchisstillpendingforhumans).Ellagicacidisfoundmainlyinstrawberries,cranberries,raspberries,pomegranates,andwalnuts.

ELLAGITANNINSFoundinfruitsandvegetables,ellagitanninsarephytochemicalsthatconvertintoellagicacidwheneaten.

ERGOTHIONEINEAnaminoacidandanantioxidant,ergothioneine’spurposeinthehumanbodyisstillbeingstudied.Ergothioneineisproducedonlybybacteriaandfungi(itgetsitsnamefromthegrain-lovingergotfungus)andobtainedexclusivelythroughdiet.

FATSAlongwithcarbohydratesandprotein,fatsareoneofthebody’smostbasicnutrients.Justasaminoacidsmakeupproteinmolecules,sodofattyacidscomprisefatmolecules.Fatsareconsideredtobesaturatedorunsaturated:SATURATEDFATSSaturatedfatsareprimarilyfoundinanimalproducts.Inthediet,saturatedfatstendtoincreasethebody’sproductionofLDL(“bad”)cholesterolandreducetheproductionofHDL(“good”)cholesterol.Theyhaveahighermeltingpointthansimilarunsaturatedfats,andfoodscontainingsaturatedfats(likebutter)areoftensolidatroomtemperature.UNSATURATEDFATSUnsaturatedfatsaremostlyfoundinplantproducts,andtheytendtolowerthebody’sproductionofLDL(“bad”)cholesterol.Therearetwomaintypesofunsaturatedfats:MonounsaturatedfatsFoundinoliveoilandnuts,monounsaturatedfatstendtoincreasethebody’sproductionofHDL(“good”)cholesterolandreducetheproductionofLDL(“bad”)cholesterol.PolyunsaturatedfatsPolyunsaturatedfatstendtoreducethebody’sproductionofcholesterol—bothHDL(“good”)cholesterolandLDL(“bad”)cholesterol.Bothomega-3andomega-6arepolyunsaturatedfatsthathavemanyhealthbenefits.Omega-3fattyacidsarefoundinmanytypesofcold-waterfish,walnuts,andflaxseed;theyarecrucialtobrainandhearthealth,andmayreduceinflammationandlowerriskofsomechronicdiseases(seeOMEGA-3FATTYACIDSformoreinformation).Omega-6fattyacids,whicharealsoimportanttobraindevelopment,areplentifulinmanytypesofvegetableoil,suchascorn,soybean,andsafflower.Unfortunately,manyAmericansgettoomanyomega-6fattyacidsintheirdiets,andthisimbalancemaypromoteinflammation.FIBER(SOLUBLEANDINSOLUBLE)Theindigestibleportionofplantfoods,fiberpassesthroughthebodywithoutbeingabsorbed.Therearetwomaintypes:insolublefiber,whichdoesnotdissolveinwaterandhelpspreventconstipation;andsolublefiber,whichformsagelinwater,lowerscholesterol,slowsthebody’sabsorptionofsugar,andhasprobioticproperties,therebyhelpingtheimmunesystem.Fruits,vegetables,wholegrains,andlegumescontainbothtypes.Adequateconsumptionoffiberisassociatedwithalowerriskofheartdiseaseandtype2diabetes.

FLAVONOIDSAlargegroupofplant-producedcompounds(primarilypigmentsintheyellowandblue-to-redrange),flavonoidsmaypromoteantioxidantandotherbeneficialresponsesinthebody.GAMMA-TOCOPHEROLGamma-tocopherolisapotentantioxidantthatdisablesnitrogenfreeradicals,andisoneoftheeightcompoundsthatmakeupthevitaminEgroup.

GLUTATHIONEThemostimportantcellularantioxidantfoundinthebody,glutathionepreventsdamagebycarcinogens,neutralizesfreeradicals,andinhibitsotherkindsoftoxicdamage.Itisessentialtoproperfunctioningoftheimmune,nervous,gastrointestinal,andpulmonarysystems.Manyfoodscontainglutathione,butadietrichinfreshvegetablesandfruitswillhelpthebodyproducemoreofthispowerfulantioxidant.

INDOLESIndolesareagroupofalkaloid(bitter-tasting,nitrogen-based)compoundsfoundinbroccoli,cabbage,andothercruciferousvegetables.Thesephytonutrientsarethoughttobepowerfulcancerfighters.Onevariety,indole-3-carbinol,isbelievedtobeparticularlyeffectiveatfightingbreastcancer.

ISOTHIOCYANATESAlsofoundinthecruciferousfamilyofvegetables,isothiocyanateshavebeenshowninanimalstudiestohaveanticancerproperties.

LENTINANLentinanstimulatesthebody’simmuneresponse,andrecentstudiessuggestitcanimprovelongevityandthequalityoflifeforcancerpatients.Foundinshiitakemushrooms,lentinanisalsobeinginvestigatedforamplifyingtheimmuneresponsetopathogens.

LIGNANSAgroupofchemicalsfoundprimarilyinflaxseed,lignansareknownasphytoestrogens—orplant-derivedestrogen-likecompounds.Theymayhaveantioxidantproperties,althoughtheirroleinhumanhealthisstillbeingstudied.

LIGNINSCommonlyfoundintreesandwoodyplants,ligninsareaformofinsolubledietaryfiber.Animalstudiessuggestligninsmayhaveantiviraleffects.

LUTEINOneofthecarotenoidpigments,luteinmeans“yellow.”Luteinisanantioxidantimportanttoeyehealthandisthoughttoprotecttheretinafromthenegativeoxidativeeffectsoflight.Itmayalsohelppreventage-relatedmaculardegeneration.

LYCOPENEAbrightredpigment,lycopeneisamemberofthelargegroupofcarotenoids.Thispowerfulantioxidantisprimarilyfoundintomatoes,watermelon,andredgrapefruit.Foodsrichinlycopeneappeartoreducetheriskofprostatecancer.

LYSINEThisessentialaminoacidhelpsbuildproteininthebody.Itmustbeconsumedthroughlysine-richfoods,suchasbeans,meat,andeggs.

MELATONINMelatoninisimportanttothebody’sdailybiologicalrhythmsandsleeppatterns.Ahormonesynthesizedbythebodyfromtheaminoacidtryptophan,melatoninisalsofoundinfoodssuchascherries,bananas,oats,andonions.Melatoninisproducedbythepinealgland,theretina,andtheskin;productionofthishormoneincreasesatnight,particularlyinadarkenvironment.

MINERALSWhereasvitaminsareorganic(i.e.,theycontaincarbon)andareproducedbyplantsandanimals,mineralsarederivedfrominorganicsubstances,fromtheearthandwater.Plantsabsorbtheseminerals,whichareinturneatenbyanimals.Thebodyneedssomeminerals,suchascalcium,inlargequantities.Traceminerals,ontheotherhand,suchaschromium,iron,selenium,andzinc,areneededonlyinsmallquantitieseachday.CALCIUMAnutritionalmineralessentialtobonehealthandgrowth,calciumisalsorequiredformuscleandheartfunction;whenthebodylackscalcium,itwilldrawcalciumfromthebonestosupportthesevitalfunctions.Deficiencymay,therefore,resultinfracturesanddiseasessuchasosteoporosis.COPPERAnutritionaltracemineralthathelpsthebodyabsorbiron,copperplaysaroleinbraindevelopment,immunefunction,andbonestrength.IRONThistracemineralisrequiredfortransferofoxygentothebodythroughthebloodstream,andisanimportantcomponentofmusclecellsandredbloodcells.Sufficientironisimportanttobraindevelopmentandahealthyimmunesystem.Therearetwomaindietaryformsofiron:heme(foundinanimalfoods)andnonheme(foundinplantfoods).Hemeironismorereadilyabsorbedbythebody.Anoverdoseofthismineralcanbetoxic,whiledeficiencymayresultinanemiaandfatigue.MAGNESIUMAtracemineral,magnesiumisessentialforhelpingthebodyabsorbandregulatecalcium,makingitcrucialforbonehealth.Magnesiumalsohelpsregulateheartrhythmsandreducebloodpressure.Deficiencyhasbeenassociatedwithasthma,osteoporosis,cardiovasculardisease,musclespasms,andmigraines.MANGANESEAnutritionaltracemineral,manganeseisrequiredbyenzymesinvolvedinhealingwounds,formingbone,andmetabolizingfood.Manganesealsohelpsprotectmitochondria(componentsofthebody’scellsthatproduceenergy)fromoxidativedamage.PHOSPHORUSAnutritionalmineral,phosphorusisessentialtoeverycellinthebodyforenergyproductionandregulationofthebody’spHlevel.Phosphorushelpsbonemineralization;85percentofthebody’sphosphorusisfoundinbone.Manyfoodscontainphosphorus,anddeficiencyisrare.POTASSIUM

Anutritionalmineralthathelpsmaintaintheliquidbalancebetweencellsandtheirsurroundings,potassiummodulatesnerveresponseandisnecessaryformusclecontraction.Itisalsoessentialforhealthybrainandnervefunction,theproductionofDNAandRNA,andthemaintenanceofnormalbloodpressure.Adequatepotassiumintakecanreducetheriskofhighbloodpressureandstroke.Deficiencymayresultinmuscleweakness,intestinalblockage,andheartrhythmirregularities.SELENIUMSeleniumisanutritionaltracemineralthatactsasacatalysttorechargeantioxidantsandhasaroleinenzymeproduction.Somestudieshaveshownacorrelationbetweensufficientdietaryseleniumandareducedriskofcancerandcardiovasculardiseases.Adequateseleniumisimportanttoahealthyimmunesystem,althoughlargeamountscanbeharmful.ZINCAnutritionaltracemineral,foundinmorethan200enzymes,zinchasrolesinthemetabolismofRNA,DNA,andproteins.Itisessentialtothefunctionoftheimmunesystem.OMEGA-3FATTYACIDSAtypeofpolyunsaturatedfat(alongwithomega-6fattyacids),omega-3sareimportanttocardiovascularandneurologicalhealth.Therearethreetypes:ALA(alpha-linolenicacid),EPA(eicosapentaenoicacid),andDHA(docosahexaenoicacid).Ofthethree,ALAisconsideredanessentialfattyacid;thebodycan’tmakeitonitsown,soitmustbeobtainedthroughdiet.AlthoughthebodycansynthesizeEPAandDHA,expertsbelieveit’salsobesttoconsumethesefattyacidsthroughdiet.ALAFoundinflaxseedandothervegetablesourcessuchascanolaoil,alpha-linolenicacidinthedietreducestheincidenceofcoronaryheartdisease,accordingtostudies.DHAFoundinoilycold-waterfish,docosahexaenoicacidisconsideredparticularlyimportantforfetalbrain,neurological,andoculardevelopment.ThereisalsoevidencethatsufficientDHAinthedietlowerstheriskofAlzheimer’sdisease.EPAPlentifulinoilycold-waterfish,eicosapentaenoicacidisalsobelievedtobeparticularlyhelpfulinpreventingheartdisease.

PAPAINAnenzymefoundinpapayas,papainhelpsbreakdownproteinsandaidsdigestion.Itisaningredientinsomemeattenderizers.

PHYTONUTRIENTSPhytonutrients,alsocalledphytochemicals,includeawiderangeofplantcompounds(phytomeans“plant”)thatpromotehealth.Somegroupsofphytonutrientscurrentlybeingresearchedincludecarotenoids,phytosterols,andlimonoids.

PHYTOSTEROLSThesecompounds,foundinplants,aresimilartocholesterol.Phytosterolsreducecholesterolabsorptionfromfood,butsincetheymayalsoreduceabsorptionofothercompounds,andbecausesomecholesterolabsorptionisimportant,theyarebestconsumedasanaturalingredientinfood.

POLYSACCHARIDESThesecarbohydratecompoundsaremadeupofgroupsofsaccharides,or“sugars.”Commonpolysaccharideswithnutritionalimportanceareglycogen(astorageformofcarbohydrates),starches,anddietaryfiber.

PREBIOTICSPrebioticsarenondigestiblefoodsthathelpfeedbeneficialbacteria(includingPROBIOTICS,seebelow)intheintestinaltract.Themostbeneficialprebioticsarecarbohydratefiberscalledoligosaccharides,whicharefoundinfruits,vegetables,wholegrains,andlegumes.

PROBIOTICSProbioticmeans“life-supporting,”andthesebeneficialbacteriahelpimproveoverallhealth.Sufficientamountsofbeneficialbacteriaintheintestinesarenecessarytomaintainahealthyimmunesystemandaiddigestion.Probioticscanbeusefulintreatingintestinaldisorders,protectingagainstcandidainfection,andreducinglactoseindairyproductsforthosewhohavelactoseintolerance.Bacteria,suchasLactobacillusbulgaricus,L.acidophilus,andStreptococcusthermophilus,areusedtomakeyogurtandotherfermentedfoods.

PROTEINAlongwithfatsandcarbohydrates,proteinisamaincomponentforfuelingthebody.Proteincompoundsaremadeupofchainsofaminoacids.“Complete”dietaryproteins,suchasquinoa,fish,eggs,meat,andcheese,containalltheessentialaminoacids,while“incomplete”proteins,suchasgrains,legumes,vegetables,andfruits,containonlysomeofthem.Thebodybreaksdowntheproteininfoodsintoitsaminoacidsandusesthemasthebuildingmaterialsforallitscells,aswellasforenergy.

QUERCETINThisflavonoidcompoundisfoundinplants,particularlyonions,apples,andtea.Quercetinhasantioxidantandanti-inflammatoryproperties,andmayprotectagainstsomeformsofcancerandprovidereliefforallergysufferers.

RETINOLRetinolisoneofseveralretinoids,whichareformsofvitaminAfoundinanimalfoodssuchasmeats,eggs,anddairyproducts.Retinoliseasierforthebodytousethanotherretinoids.

TERPENOIDSTerpenoidsareaverylarge,diversegroupofchemicalcompoundswithwidelyvariedeffectsinnutritionandherbalmedicine.Terpenoidsgivecinnamon,ginger,eucalyptus,andclovestheiraromaticqualities.Someterpenoidsareusedasbuildingblocksforsteroidsandsterolsinthebody.

THIOPROLINEThisaminoacidiscreatedinsomelegumesandmushroomswhentheyareboiled.Thioprolineisconsideredaneffectivenitrite-trappingagent,andmaythereforeplayaroleinpreventingcancer.

VITAMINSOrganiccompoundsmadebyplantsoranimals,vitaminsareessentialfornormalgrowthandpromotingahealthymetabolism.Vitaminscomeintwovarieties:fat-solubleandwater-soluble.Fat-solublevitamins,includingA,D,E,andK,dissolveinfatandcanbestoredinthebody’sfattytissue,soyourbodydoesn’tneedadailysupply.Water-solublevitamins,suchasCandBcomplex,can’tbestored;anyexcessiscarriedoutofthebody,soyouneedafreshsupplyeveryday.CHOLINEAmemberoftheBfamilyofvitamins,cholineisessentialforkeepingcellmembraneshealthy.Cholineisrequiredforproperbrainandnervefunctionandplaysacrucialroleintheabilityofcellstocommunicatewithoneanother.Cholineisalsousedtotransportfatfromtheliver.FOLATEFolateplaysanimportantroleincelldivision,growth,andredbloodcellhealth.AlsoknownasvitaminB9,thiswater-solublevitaminisimportanttofertilityinbothmenandwomen,andcriticalduringpregnancyandinfancy.Adeficiencycancauseanemiaandbirthdefectsandisariskfactorforheartdisease,stroke,andcancer.Thesyntheticformoffolate,usedinsupplementsandfortifiedfoods,iscalledfolicacid.NIACINAwater-solublevitamin,alsoknownasvitaminB3ornicotinicacid,niacinisfoundinfoodsandcanbeproducedinthebodyfromtheaminoacidtryptophan.Niacinisessentialtocellmetabolismandtheproductionofenergy,andimportanttoDNArepairandcancerprevention.Italsohasanimportantroleinthebody’sabilitytomanufacturefattyacids,steroids,andcholesterol.PANTOTHENICACIDAwater-solublevitamin,alsoknownasvitaminB5,pantothenicacidisimportanttocellmetabolism.Ithelpsthebodyutilizefats,carbohydrates,andproteins.Pantothenicaciddemonstratesantioxidantactivityandhasbeenstudiedasameansofreducingthepainofrheumatoidarthritis.Pantothenicacidisfoundinmostfoods.RIBOFLAVINAwater-solublevitamin,alsoknownasvitaminB2,riboflavinisabrightyellowflavonoid.Theantioxidantisimportanttocellmetabolismandproductionofenergy.Sufficientriboflavinmayalsocombatmigraineheadaches.THIAMINAlsoknownasvitaminB1,thiaminwasthefirstwater-solublevitamintobediscovered.Thisantioxidanthelpsmaintainpropernerveandbrainfunction.

VITAMINAVitaminAisfatsolubleandpartofagroupofchemicalscalledretinoids.Itisimportanttohealthycellgrowth,boneandskinhealth,reproduction,andtheproperfunctionoftheimmunesystem.Thevitaminisalsoanessentialpartofthechemicalmechanismofsight;adeficiencycancausenightblindness.VITAMINB6

VitaminB6isabasicbuildingblockformanyofthebody’sessentialenzymes,aswellashemoglobin,niacin,insulin,andneurotransmitters.Alsoknownaspyridoxine,thiswater-solublevitaminisessentialtocellmetabolismofaminoacidsandglycogen,andimportantformaintaininghealthynerve,blood,andgeneticfunction,aswellasastrongimmunesystem.VITAMINB12

VitaminB12isproducedbybacteriaandfoundinanimalfoods.Thewater-solublevitaminisessentialfortheproductionofDNAandRNAandisimportantformaintaininghealthyredbloodcellsandthenervoussystem.VITAMINCAwater-solublecompound,alsoknownasascorbic(meaning“anti-scurvy”)acid,vitaminCisapowerfulantioxidantthatprotectsthebody’scellsfromfreeradicals.Ithelpstocreateenzymesthatmetabolizefats;producecollagenandconnectivetissuesformuscles,bones,andbloodvessels;andregulateironabsorption.VITAMINDThenameforagroupoffat-solubleprohormones(chemicalprecursorstohormones),vitaminDhelpsthebodytoabsorbandmaintaincalciumandphosphoruslevelsinthebloodandistiedwithincreasedserotoninproduction,whichboostsmood.Itisalsoimportantforhealthybonesandteeth.FewfoodsnaturallycontainvitaminD,butourbodiescanmanufactureitifourskinisexposedtosufficientsunlight.VITAMINEFat-solublevitaminEhasstrongantioxidantproperties;inparticular,itprotectsfatandcholesterolinthebodyagainstdamagebyfreeradicals.Consumedinitsnaturalform,itmayhavearoleinpreventingcancerandnervedamageandreducingstrokedamage.(ThesyntheticformofvitaminEisnotaseffective.)Itmayalsoservetoreducecholesterolandenhanceimmunity.VITAMINKVitaminKisessentialtonormalbloodcoagulation.IthelpsmaintainbonemassandmaybeafactorinslowingAlzheimer’sdisease.Itisafat-solublevitaminthatoccursintwomainforms:phylloquinone,whichisfoundinfood,andmenaquinones,whicharefoundinfoodandproducedbybacteriaintheintestines.

ZEAXANTHINSimilartolutein,zeaxanthinisacommoncarotenoidpigmentthatisextremelybeneficialforeyehealth.Thereisevidenceconnectinglowlevelsofzeaxanthininthebloodwithage-relatedmaculardegeneration.Thebestsourceofzeaxanthinisdark,leafygreens,suchascollardgreens,spinach,andkale.

It’snosecretthateatinghealthyfooddoesmorethanleaveyoufeelingsatiatedandwellnourished.Whenyouchoosewiselyatmealtime,you’llincreaseyourchancesoflivingavibrant,longlife.Atargeteddietaryandlifestyleapproachcanhelpyouprevent—orbettercontrol—conditionsrangingfromcancertoarthritis.Beforeyouexplorefood-basedprevention,makesureyougetnutritionalguidance.Researchsupportschoosingwholefoodsoverprocessedchoices,limitingsugarandotherrefinedcarbohydrates,andemphasizingfoodsthatreduceinflammation,whichisthehallmarkofmanydiseases.Here,you’llfinddozensoffoodsshowntohelppreventandcontrol11chronichealthproblems.Foreachcondition,therearefoodsbackedbyestablishedresearch,alongwithsuggestedservingsbasedongeneralapproximations,whileinthe“Promising”section,wefeaturemorepreliminarystudies.

ALLERGIESANDASTHMAOMEGA-3-RICHFOODSBenefits:Mayhelpguardagainstandrelieveasthmaandallergiesbytaminginflammationandimprovinglungfunction.Servings:Oneormoreservingsdailyofcold-waterfishorflaxseed.Promising:ApplesEatingappleselevatesyourlevelsofquercetin—anantioxidantthatalterstheimmuneresponsetoallergictriggers—andmayevenenhancelunghealthandlowerasthmarisk.VitaminC-richfruitsAdultswithlowlevelsofvitaminCmaybemoreasthma-prone.Toreplenishyoursupplyoftheimmune-boostingantioxidant,indulgeinjuicyfruitslikecitrus,organicstrawberries,andkiwifruit.

ALZHEIMER’SDISEASE

FISHBenefits:Fishhighinomega-3smayhelplowerAlzheimer’sriskbyreducinginflammation.Servings:3ouncesofwildsalmon,sardines,orotheromega-3-richfishatleastfourtimesaweek.Note:Cuttingbackonsaturatedandtransfatsisequallyimportantforbrainhealth.

SPINACHBenefits:Folate,aBvitamin,mayreduceAlzheimer’srisk.Servings:Twoorthreeservingsweekly.

BERRIESBenefits:Berrieshelpeaseoxidativestress,anaging-relatedprocessassociatedwiththeonsetofAlzheimer’sanddementia.Theycanalsoreducecholesterol,whichhasbeenlinkedtoincreasedAlzheimer’srisk.Servings:Threeservingsweekly.Promising:BlackcurrantsLikeotherberries,blackcurrantsofferanthocyaninsandpolyphenols(potentantioxidantsknowntopreservebrainhealthasyouage).

ARTHRITISOMEGA-3-RICHFOODSBenefits:Omega-3fattyacidshelpfightarthritisbyeasinginflammation.Servings:Eatatleastoneomega-3-richfooddaily,alternatingfattyfishwithfreshlygroundflaxseed.Promising:Low-fatdairySincecalciumcanhelpkeepyourjointslimber,eatthreeservingsoflow-fatdairyproductslikeyogurtandcottagecheeseeachday.Ifyouhavedairysensitivities,trytogetyourcalciumintakefromdarkgreens,tofu,beans,andalmonds.OnionsQuercetinandvitaminCworktogethertostopinflammatorychemicalsfromwreakinghavoconjoints.Inadditiontoprotectingagainstosteoarthritis,onionsmayalsodefendagainstrheumatoidarthritis.CherriesAninflammationfighter,cherriesmayhelpdecreasearthritis-relatedinflammation.Sourcherries,inparticular,mayhelpreducechronicpain.PomegranatesTheredseedscontaincompoundsthatmaycombatahostofinflammatorydiseases,includingarthritis.Whenthefruit’snotinseason,sippomegranatejuicetogettheantioxidantandanti-inflammatoryeffects.

CANCERLEAFYGREENS(Spinach,Kale,Collards)Benefits:Aboundwithcancer-fightingvitamins,minerals,andphytochemicals.Servings:Aimfor2cupsdaily,amixofrawandcooked.

BROCCOLIBenefits:Containschemicalsthatconverttoisothiocyanates(showninlabstudiestostoptumorsfromforming)andindoles(associatedwithareductioninhormone-relatedcancers);sulforaphane,anothercompound,maythwarttheproliferationofbreast-cancercells.Servings:Fourservingsweekly,amixofrawandcooked.Note:Whencookingbroccoli,steaminghelpssealinnutrients.

TOMATOESBenefits:Thecarotenoidlycopenemayshieldcellsfromcancer-causingoxygendamage.Bestknownforpreventingprostatecancer,lycopenemayalsohelpfendoffbothbreastandpancreaticcancers.Servings:Fourormore½-cupservingsweekly.Note:Cookingtomatoesmakestheirnutrientsmorebio-available,particularlywhencookedwithhealthyfat,suchasoliveoil.

BERRIESBenefits:Freshorfrozenblueberries,blackberries,strawberries,andraspberriesarehighinfiber,vitaminC,andanthocyanins—antioxidantsthatcounteracttheeffectsoffree-radicaldamage.Servings:1cupdaily,freshorfrozen.Note:Seekoutwildblueberries,whichareespeciallyhighinantioxidants.Chooseorganicallycultivatedberrieswheneverpossible.Promising:MushroomsMaitakeandshiitakemushroomsmayhelpwardoffcancerbyrevvingupyourimmunesystem.Eachvarietycontainsanabundanceofpolysaccharides—moleculesthathelppromoteanincreaseinnatural-killer-cellactivity,whichwipesoutmalignantcells.Addthemtosoupsandstir-friesregularly.CitrusOrangesandothercitrusfruitsdeliverbigonvitaminC,anantioxidantthathelpsguardDNAagainstfree-radicaldamageandpreventcancer.Studiesshowthatcitrusmayhelplowertheriskoflungcanceraswellasstomachandesophagealcancers.PumpkinHighinfiber,pumpkinprovidestwocarotenoids(beta-caroteneandalpha-carotene)thatmayprotectagainstskin,lung,breast,bladder,andcoloncancers.Whenautumn’sover,looktocannedpumpkin.

DEPRESSIONOMEGA-3-RICHFISH(Salmon,Sablefish,Sardines,Mackerel)Benefits:TheEPAandDHAomega-3fattyacidsinfattycold-waterfishhavebeenshowntoimprovemoodandemotions.Servings:Onesmallserving(1to3ounces)daily.

WHOLEGRAINSANDLEGUMESBenefits:Slow-burningcarbs(foundinfoodssuchaswholegrains,legumes,andstarchyvegetables)helpthebrainmakeserotonin,amood-boostingchemicalthathasbeendetectedatlowlevelsinpeoplewithdepression.Servings:Fourormoreservingsaday.Note:Bananasandoatsmayhelpguardagainstdepressionbydeliveringtryptophan,anaminoacidyourbodyconvertsintoserotonin.Promising:B-richfoodsDepressionislinkedtoadeficiencyinbrain-nourishingBvitamins,somakeB-richfoodssuchasleafygreens,beans,peas,asparagus,andavocadospartofyourdailydiet.

HEARTDISEASE

WHOLEGRAINSBenefits:Mopupartery-cloggingcholesterol.Servings:Sixdailyservings(including½cupcookedgrains,1slicebread,asmallwholepitaortortilla,or1cupcookedwhole-grainpasta).Note:Richinacholesterol-loweringfibercalledbeta-glucan,oatsappearparticularlypowerfulinprotectingagainstheartdisease.

FATTYFISHBenefits:Omega-3fattyacidsinfishsuchaswildAlaskansalmonhelpimprovetriglyceridelevels,stabilizeheartbeat,lowerbloodpressure,curbheart-harminginflammation,andreducestrokerisk.Servings:Twotoseven3-to4-ounceservingsaweek.Note:Includesmallerfishsuchassardinesandanchovies.NUTS(Walnuts,Almonds,Pistachios,Cashews)Benefits:Plantsterolsinnutshelpstopyourgutfromabsorbingcholesterol.Servings:Ahandfulaboutfivetimesaweek.Note:Asourceofblood-clot-preventingomega-3s,walnutsalsonourishyourheartwithvitaminE,fiber,potassium,andprotein.

OLIVEOILBenefits:AntioxidantscalledpolyphenolsmaypreventhearttroublebykeepingLDL(“bad”)cholesterolfromoxidizing.HealthyfatsandvitaminEalsocontributetohearthealth.Servings:Usethroughouttheweekforsautéingveggiesordressingsalads.Note:Useextra-virginoliveoil,whichcontainsmorepolyphenols.

BEANSBenefits:LowerLDL(“bad”)cholesterolandboosthearthealthbysupplyingthemineralmagnesium,whichhelpstokeepbloodpressureincheck,andfolate,whichdecreaseslevelsofhomocysteine(anaminoacidthatraisesheart-diseaseriskwhenitoccursatelevatedlevels).Servings:Onedaily(moreifvegetarian);aservingmayinclude½cupcookedbeansor½cuphummus.Note:Includeblack,red,orazukibeansinyourrepertoire;researchsuggeststhatdarkerbeansdelivermoreantioxidants.Promising:GrapesGrapeskinscontainresveratrol,aphytonutrientthatmayelevateyourlevelsofHDL(“good”)cholesterol.Chooseorganicgrapes,asconventionallyharvestedgrapestendtobetreatedheavilywithpesticides.

IRRITABLEBOWELSYNDROMEFoodsensitivitiescanplayaroleinagitatingirritablebowelsyndrome(IBS),soit’simportanttobeawareofyourownbody’sresponsetocertainfoods.ThefollowinghaveshownpromiseinhelpingtoregulateIBSsymptoms.

YOGURTBenefits:Buildsupthegut’ssupplyofprobiotics—friendlybacteriaknowntofightinflammation,thusreducingIBS-relatedgas,pain,andbloating—andhelpsfoodmovethroughtheintestinemorequickly(particularlyhelpfulforconstipation).Servings:Oneservingdaily.Note:Eatyogurtwithprebiotics,includingwholegrains(suchasoats),almonds,orbananas,whichwillhelptofeedthebacteriafromtheyogurtandmaketheprobioticsmoreeffective.

WHOLEGRAINSBenefits:Reducethetimeittakesforfoodtopassthroughthedigestivesystem.Servings:Fourormoreservingsdaily.Note:TokeepIBSincheck,eatgrainsthatcontainbothsolubleandinsolublefiber(suchasoats);choosewholegrainsandwhole-grainproducts,suchasbreads,pastas,andcereals.SomeIBSsufferersareparticularlysensitivetowheatandgluten(foundinwheat,rye,barley,andoats)andshouldnoteatthesefoods.

BEANSBenefits:Fiber-richblack,kidney,andpintobeansreducethetimeittakesforfoodtopassthroughthedigestivesystem.Servings:Oneservingdaily.Note:FibercanworsengasandcrampingforsomeIBSsufferers,sograduallyincreaseyourintakeoverthecourseofseveralweeks,andthenassesswhetheryoursymptomsimprove.Promising:AsparagusThesegreenspearsprovideprebiotics—beneficialbacteriathatstimulatethegrowthofstomach-soothingprobiotics.Whenfreshisnotavailable,goforfrozenasparagusshoots.PrunesDriedplumscontainsugaralcoholsthatactasnaturallaxativesinthebody.Inadditiontostimulatingdigestivehealth,prunesdeliverantioxidantsandhelpcoolinflammation.

OSTEOPOROSISCALCIUM-RICHFOODSBenefits:Keepbonesstrong.Servings:8ouncesoflow-fatyogurtprovide415mgofcalcium,and½cupofcalcium-fortifiedtofuoffers204mg.MINERAL-RICHVEGETABLES(TurnipGreens,Kale,Collards,ChineseCabbage)Benefits:Calciumfortifiesbones;magnesiumandpotassiumboostbonemineraldensity.Servings:1to2cupsdaily(bestifsteamed).Promising:VitaminK-richveggiesAhighintakeoffoodsrichinvitaminKmayhelpstaveoffbonelossandreduceriskofhipfractures,sayanumberoflarge-scalestudies.ShowntoworksynergisticallywithvitaminDinpreservingbonedensity,vitaminKisabundantinveggieslikebroccoli,kale,spinach,Swisschard,andwatercress.

PREMENSTRUALSYNDROMEMAGNESIUM-RICHFOODSBenefits:Foodssuchascashews,almonds,halibut,darkleafygreens,andsoybeanskeepmusclesfromcramping.Servings:Atleastoneservingdaily.CALCIUM-RICHFOODSBenefits:InconjunctionwithvitaminD(bestobtainedfromthesunorsupplements),calciummayreduceriskofPMS.Servings:Threetofourdailyservings.Note:Loaduponcalciumbyconsuminglow-fatdairy,sardines,salmon,almonds,darkleafygreens,andtofu.Promising:SesameoilUsedtostimulateenergyinAyurvedicmedicine,sesameoilmayhelpalleviatePMS-relatedfatigue.Drizzle1tablespoonofcold-pressed,uncookedoilatopyoursaladorstir-fry.

TYPE2DIABETES

BARLEYBenefits:Booststhebody’sabilitytoturnbloodsugar(alsoknownasglucose)intofuelforyourcells.Thegrainalsocontainswater-solublefibersthathelpregulatebloodglucoselevels.Servings:Atleastsixdailyservingsofwholegrains,includingbarley.Note:Barleyandoatscontainbeta-glucan,whichhelpsguardagainstinsulinresistance(aconditionmarkedbydiminishedabilitytoremoveglucosefromthebloodstream).CAROTENOID-RICHFRUITSANDVEGGIES(Tomatoes,Mangoes,Apricots,Cantaloupes,SweetPotatoes,Spinach)Benefits:Decreaseinflammationandencouragetheefficientuseofinsulin.Servings:Oneormoreservingsdaily.

LEGUMESBenefits:Richinwater-solublefiberthathelpsregulateglucoselevels.Servings:Oneormoreservingsdaily(moreifyou’reavegetarian).Promising:Magnesium-richfoodsEatinghalibut,peanutbutter,spinach,andotherfoodshighinmagnesiummayhelpsquashseveraldiabetesriskfactors,includinghighbloodsugar,abdominalobesity,andexcessbloodfats.SpicesCinnamonmayhelpblocktheformationofcompoundsthatcontributetodamagecausedbydiabetesandaging.Turmeric(usedincurry)mayreducetheriskoftype2diabetes;onestudyfoundthatmicefedthespicewerelesslikelytodevelopthedisease.

VISIONPROBLEMSLEAFYGREENS(Kale,BokChoy,OtherGreens)Benefits:Provideluteinandzeaxanthin,twocarotenoidsthatformtheyellowpigmentinthecentralportionoftheretina(knownasthemacula).Servings:Atleastoneservingdaily.Note:Eatinggreenleafyveggiesisessentialforpreventingage-relatedmaculardegeneration,theleadingcauseofblindnessforolderAmericans.OMEGA-3-RICHFISHBenefits:Lowersage-relatedmaculardegenerationrisk,aswellaspreventingdry-eyesyndrome.Servings:Fiveorsixservings(3to4ounces)aweekofoilyfishsuchaswildsalmonorsardines.Promising:AsparagusHighinlutein,asparagusranksamongtheplantworld’sbestsourcesofvitaminE,anantioxidantlinkedwithreducedriskofvision-cloudingcataracts.EggsEatingoneeggadayraisesluteinandzeaxanthinlevelsinolderadults.Forextraprotectionagainstmaculardegeneration,crackanomega-3-enrichedegg.

ThefollowingrecommendedservingsizesandnutritionalinformationarebasedontheUSDA’sNationalNutrientDatabase;theDietaryReferenceIntakes(DRI)comefromtheNationalAcademyofSciences(1997to2004).Thepercentagesarecalculatedforwomenbetweentheagesof31and50whoarenotpregnant.

FRUITS perservingamount calories fat fiber other

APRICOTS

1cupraw(sliced)

79 .6g 3.3g=13%DRI

Beta-carotene1,805mcgPotassium427mg=9%DRIVitaminC16.5mg=22%DRI

BLACKBERRIES

1cupraw 62 .7g 7.6g=30%DRI

VitaminC30.2mg=40%DRIVitaminE1.7mg=11%DRI

BLUEBERRIES

1cupraw 84 .5g 3.6g=14%DRI

VitaminC14.4mg=19%DRIVitaminE.84mg=6%DRI

RASPBERRIES

1cupraw 64 .8g 8g=32%DRI

VitaminC32.2mg=43%DRIVitaminE1.1mg=7%DRI

1cupraw 46 .4g 3g= VitaminC

STRAWBERRIES(whole) 12%

DRI84.7mg=113%DRIVitaminE.42mg=3%DRI

GRAPEFRUITS

1large 106 3.7g=15%DRI

.3g Folate33mcg=8%DRILycopene3,768mcgVitaminC114mg=152%DRI1large

ORANGES

1large 86 .2g 4.4g=18%DRI

Folate55mcg=14%DRIPotassium333mg=7%DRIVitaminC97.9mg=131%DRI1cup(sliced)

KIWIFRUITS

1cup(sliced)

110 .9g 5.4g=22%DRI

Potassium562mg=12%DRIVitaminC166.9mg=223%DRIVitaminE2.6mg=17%DRI

PAPAYAS

1medium 119 .4g 5.5g=22%DRI

Folate116mcg=29%DRIVitaminA167mcg*=24%DRIVitaminC188mg=251%DRI

VitaminE2.2mg=15%DRI

PEARS

1medium 103 .2g 5.5g=22%DRI

Potassium212mg=5%DRIVitaminC7.5mg=10%DRI

VEGETABLES perservingamount calories fat fiber other

ARTICHOKES

1cooked 64 .4g 10.3g=41%DRI

Folate107mcg=27%DRIMagnesium50mg=16%DRIPotassium343mg=7%DRI

ASPARAGUS

8spearscooked

26 .3g 2.4g=10%DRI

Folate179mcg=45%DRISelenium7.3mcg=13%DRIVitaminA60mcg*=9%DRIVitaminK60.7mcg=67%DRI

AVOCADOS

1cup(sliced) 234 21.4g

9.8g=39%DRI

Potassium708mg=15%DRIProtein2.9g=6%DRI

BEETS

4cooked 88 .4g 4g=16%DRI

Beta-carotene42mcgFolate60mcg=40%DRIIron1.6mg=9%DRI

Potassium610mg=13%DRI

BELLPEPPERS(RED)

1cupraw(chopped)

46 .5g 3.1g=12%DRI

Beta-carotene2,420mgVitaminB6.4mg=31%DRIVitaminC190.3mg=254%DRI

BROCCOLI

1cupcookedflorets

55 .6g 5.1g=20%DRI

Calcium62mg=6%DRIFolate168mcg=42%DRIPotassium457mg=10%DRIRiboflavin.2mg=18%DRIVitaminC101.2mg=135%DRI

BRUSSELSSPROUTS

1cupcooked 56 0.8g

4.1g=16%DRI

Folate94mcg=24%DRIPotassium495mg=11%DRIVitaminA61mcg*=9%DRIVitaminC96.7mg=

129%DRI

CARROTS

1cupraw(chopped)

52 0.3g

3.6g=14%DRI

Calcium42mg=4%DRIVitaminA1,069mcg*=153%DRIVitaminC7.6mg=10%DRI

KALE

1cupcooked(chopped)

36 0.5g

2.6g=10%DRI

Calcium94mg=9%DRIIron1.2mg=7%DRIVitaminA885mcg=126%DRIVitaminC53.3mg=71%DRIVitaminK1,062mcg=1,180%DRI

MUSHROOMS(WHITEBUTTON)

1cupraw(whole)

21 .3g 1g=4%DRI

Protein3g=7%DRI

MUSHROOM(HEN-OF-THE-WOODS)

1cupraw(diced)

22 .1g 1.9g=8%DRI

Protein1.4g=3%DRIVitaminD20.6mcg=412%DRI

MUSHROOMS(MOREL)

1cupraw 20 .4g 1.8g=7%DRI

Protein2.1g=5%DRI

MUSHROOMS(PORTOBELLO)

1cupraw(diced)

19 .3g 1.1g=4%DRI

Potassium313mg=7%DRIProtein1.8g=4%DRI

MUSHROOMS(OYSTER)

1cupraw(sliced)

28 .4g 2g=8%DRI

Protein2.9g=6%DRI

MUSHROOMS(SHIITAKE)

1cupraw 24 .3g 1.75g=7%DRI

Protein1.6g=3%DRI

SPINACH

1cupcooked 41 .5g 4.3g=17%DRI

Folate263mcg=66%DRIMagnesium157mg=49%DRIVitaminB6.4mg=34%DRIVitaminC17.6mg=23%DRIVitaminK888mcg=987%DRI

SWEETPOTATOES

1mediumcooked

103 .2g 3.8g=15%DRI

Beta-carotene13,120mcgFolate7mcg=2%DRIVitaminB6.3mg=25%DRIVitaminC22.3mg=

30%DRIVitaminE.8mg=5%DRI

SWISSCHARD

1cupcooked(chopped)

35 .1g 3.7g=15%DRI

Magnesium150mg=47%DRIVitaminC31.5mg=42%DRIVitaminE3.3mg=22%DRIVitaminK573mcg=636%DRI

TOMATOES

1largeraw 33 .4g 2.2g=9%DRI

Folate27mcg=7%DRIIron.5mg=3%DRILycopene4,683mcg

WINTERSQUASH(ACORN)

1cupcooked 115 .3g 9g=36%DRI

Potassium896mg=19%DRIVitaminB6.4mg=31%DRIVitaminC22.1mg=30%DRI

WINTERSQUASH

1cupcooked 82 .2g 6.4g=26%DRI

Potassium582mg=12%DRIVitaminB6.3mg=

(BUTTERNUT) 19%DRIVitaminC31mg=41%DRI

GRAINS&LEGUMES

perservingamount calories fat fiber other

BROWNRICE

1cupcookedmedium-grain

218 1.6g

3.5g=14%DRI

Manganese2.14mg=119%DRIVitaminB6.3mg=23%DRI

OATS

1/3cupuncooked 200 3.6g

5.5g=22%DRI

Iron2.4mg=13%DRIMagnesium91mg=28%DRIManganese2.5mg=139%DRIPhosphorus269mg=38%DRIPotassium221mg=4.7%DRIThiamin.4mg=36%DRI

QUINOA

1cupcooked 222 3.6g

5.2g=21%DRI

Iron2.8mg=16%DRIMagnesium118mg=37%DRIRiboflavin.2mg=18%DRIVitaminB6.2mg=15%DRI

Zinc2mg=25%DRI

BLACKBEANS

1cupcooked 227 .9g 15g=60%DRI

Folate256mcg=64%DRINiacin(B3).9mg=6%DRIPantothenicacid(B5).4mg=8%DRIProtein15.2g=33%DRIRiboflavin(B2).1mg=9%DRIThiamin(B1).4mg=36%DRI

CHICKPEAS

1cupcooked 269 4.3g

12.5g=50%DRI

Folate282mcg=71%DRINiacin(B3).9mg=6%DRIPantothenicacid(B5).5mg=9%DRIProtein14.5g=32%DRIRiboflavin(B2)

.1mg=9%DRIThiamin(B1).2mg=17%DRIVitaminB6.2mg=18%DRI

KIDNEYBEANS

1cupcooked 225 .9g 11.3g=45%DRI

Folate230mcg=58%DRINiacin(B3)1mg=7%DRIPantothenicacid(B5).4mg=8%DRIProtein15.4g=33%DRIRiboflavin(B2).1mg=9%DRIThiamin(B1).3mg=26%DRIVitaminB6.2mg=16%DRI

1cupcooked 230 .8g 15.6g=62%DRI

Folate358mcg=90%DRINiacin(B3)2.1mg=15%DRIPantothenic

LENTILS

acid(B5)1.3mg=25%DRIProtein18g=39%DRIRiboflavin(B2).15mg=14%DRIThiamin(B1).3mg=31%DRIVitaminB6.4mg=27%DRI

NAVYBEANS

1cupcooked 255 1.1g

19.1g=76%DRI

Folate255mcg=64%DRINiacin(B3)1.2mg=8%DRIPantothenicacid(B5).5mg=10%DRIProtein15g=33%DRIRiboflavin(B2).1mg=11%DRIThiamin(B1).4mg=39%DRIVitaminB6.3mg=19%DRI

PEAS

1cupcooked 134 .4g 8.8g=35%DRI

Folate101mcg=25%DRIProtein8.6g=19%DRIThiamin(B1).4mg=38%DRI

SOYBEANS

1cupcooked 298 15.4g

10.3g=41%DRI

Folate93mcg=23%DRIPotassium886mg=19%DRIProtein28.6g=62%DRI

WHITEBEANS

1cupcooked 249 .6mg

11.3g=45%DRI

Folate145mcg=36%DRINiacin(B3).3mg=2%DRIPantothenicacid(B5).4mg=8%DRIProtein17.4g=40%DRIRiboflavin(B2).1mg=7%DRIThiamin(B1).2mg=19%

DRIVitaminB6.2mg=13%DRI

NUTS&SEEDS

perservingamount calories fat fiber other

ALMONDS

1ounce(about23whole)

163 14g 3.5g=14%DRI

Calcium75mg=8%DRIIron1.1mg=13%DRIMagnesium76g=24%DRIProtein6g=13%DRI

PECANS

1ounce(19halves)

196 20.4g

2.7g=11%DRI

L-arginine.3gProtein2.6g=6%DRIVitaminE.4mg=3%DRI

WALNUTS

1ounce(14halves)

185 18.5g

1.9g=8%DRI

ALA(omega-3fattyacid)2.6g=234%DRIL-arginine.6gProtein4.3g=9%DRIVitaminE.2mg=1%DRI

FLAXSEED

1tablespoonground

37 3g 1.9g=8%DRI

ALA()1.6g=154%DRI

PUMPKINSEEDS

1ounce 158 14g 1.7g=7%DRI

Magnesium168mg=53%DRIProtein8.6g=19%DRIZinc2.2mg=28%DRI

FISH,DAIRY,EGGS

perservingamount

calories fat fiber other

EGGS

1largehard-boiled

78 5.3g

0=0%DRI

Choline112.7mg=27%DRIFolate22mcg=6%DRIPotassium63mg=1%DRIProtein6.3g=14%DRIVitaminA74mcg*=11%DRI

YOGURT

1cupplainlow-fat

154 3.8g

0g=0%DRI

Calcium448mg=30%DRIPhosphorus353mg=33%DRIPotassium573mg=8%DRI

RAINBOWTROUT

3ouncescookedfarmed

128 5g 0g=0%DRI

DHA(omega-3fattyacid).4gEPA(omega-3fattyacid).4gNiacin(B3)4.9mg=35%DRIPantothenicacid(B5)1mg=20%DRIProtein19.5g=42%DRIVitaminB125.4mcg=223%DRI

3ouncescooked

212 16.7g

0=0%

DHA(omega-3fattyacid)

SABLEFISH

wild DRI .8gEPA(omega-3fattyacid).7gNiacin(B3)4.4mg=31%DRIProtein14.6g=32%DRISelenium40mcg=73%DRIVitaminB121.2mcg=51%DRI

WILDALASKASALMON

3ouncescookedwild

118 3.7g

0=0%DRI

DHA(omega-3fattyacid).6gEPA(omega-3fattyacid).3gNiacin(B3)6.8mg=48%DRIPhosphorus274mg=39%DRIProtein19.9g=43%DRISelenium32.3mcg=59%DRIVitaminB124.3mcg=177%DRI

*Basedonaconversionof1retinolactivityequivalents=1mcgretinolor12mcgbeta-carotene

PHOTOCREDITS

ANTONISACHILLEOS6.5(left),8.11SANGANFrontcover,6.8(left),6.10(left),6.14,6.16,8.3,8.4(left),9.3(right),9.5,9.10,9.13,9.16,11.10,11.25,11.31,11.34,11.38,12.8,12.16,13.8(left)JAMESBAIGRIE7.10(right),10.10,10.20CHRISTOPHERBAKER6.17,9.17SIMONBROWN7.1(left)EARLCARTER4.2,7.14,8.10,11.12JEANCAZALS7.16LISACOHEN12.10CHRISCOURT4.5BEATRIZDACOSTA11.33REEDDAVIS10.5(left)JOSEPHDELEO14.1STEPHANIEFOLEY8.8DANAGALLAGHER9.12,11.7,13.17RAYMONDHOM4.4,10.3,11.15LISAHUBBARD7.2(right),12.7,12.11DITTEISAGER7.17,7.18RICHARDGERHARDJUNG7.11(left),9.4(left),12.15,12.19JONATHANKANTOR12.9JOHNKERNICK10.9YUNHEEKIM1.4,7.12,8.5(right),10.11(left),11.22,11.29RICKLEW10.12(right)DAVIDLOFTUS1.7RITAMAAS1.2,1.8,7.6,11.19WILLIAMMEPPEM2.4,5.3ELLIEMILLER1.14,6.3(right),9.9,10.13,11.17,11.37,12.13,12.14,13.6,13.7

JOHNNYMILLER1.4,frw.1,1.3,1.5,1.10,1.15,1.17,2.5-2.6,3.2-3.3,3.5,4.6-4.7,5.2,5.4-5.5,6.1-6.2,6.6(right),6.7,6.12,7.3-7.4,7.8,8.1-8.2,8.6,9.1-9.2,9.6,10.1-10.2,10.16,11.2-11.3,11.5,11.26,11.35,12.1-12.2,12.4(left),12.18,12.21,13.2-13.3,13.15(right),13.18-13.19,14.2,14.3,14.4,14.5MARCUSNILSSON9.7,9.15,11.6,11.23HELENNORMAN7.13KANAOKADA10.17,12.6DEBORAHORY1.16VICTORIAPEARSON6-7,3.4,12.17PERNILLEPEDERSON7.9,8.9CONPOULOS4.3,7.15,11.21,11.28,13.13(right),bm1.1LARAROBBY10.18MARIAROBLEDO11.16TINARUPP2.2CHARLESSCHILLER8.7SCOTT&ZOË11.11KATESEARS6.11(right),10.14,10.15,11.36,12.12ANSONSMART13.4KIRSTENSTRECKER9.14,13.16(left)CLIVESTREETER1.9,1.13JONNYVALIANT10.19MIKKELVANG11.14,12.20LISACHARLESWATSON13.1ELIZABETHWATT6.15,7.7,11.13WENDELLT.WEBBER1.6,11.8,11.30ANNAWILLIAMS6.4(left),6.9(right),11.18,11.20JAMESWORRELL11.9ROMULOYANES4,1.1,1.11,1.12,2.1,2.3,3.1,4.1,5.1,6.13,7.5,9.8,9.11,10.4,10.6(right),10.7,10.8,11.1,11.4,11.24,11.27,11.32,12.3,12.5(right),13.5,13.9(right),13.10-13.11,13.12,13.14(left)

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BBananaBreadwithWalnutsandFlaxseed

BarleyandCauliflowerSaladwithToastedAlmondshealthbenefitsRisotto,Spring

Basil,aboutBean(s).SeealsoChickpea(s);GreenBean(s);Soybeans

aboutBlack,FrittataRancherawithBlack,SalsawithBakedChipsbuyingandstoringCannellini-,NiçoiseSaladandChicken,ChiliwithCranberry,andDelicataSquash,WiltedKalewithdried,cooking,3.1,10.1healthbenefits,3.1,3.2,14.1,14.2LemonChickenwithAvocado-CornSalsanutritionalinformationrinsingandsoakingStuffedPoblanosinChipotleSauceVegetable-RiceBowlwithMisoDressingWhite,Spread,GrilledMushroomBurgerswith

BeefGrass-Fed,Stir-FrywithBroccoliSteakwithSpicyPapaya-CarrotSalsa

Beet(s)aboutbuyingandstoringChipsGolden,Ginger,andHerbs,LentilswithhealthbenefitsnutritionalinformationpreparingRoasted,andSautéedBeetGreens,PorkTenderloinwithSalad,MarinatedandSweetRedPepperSoup

Bellpeppers.SeePepper(s)Berry(ies).SeealsoBlackberries;Blueberries;Raspberries;Strawberries

aboutbuyingandstoring-CherryTeaSmoothieCrushFour-,SaladfreezingGrunthealthbenefits,2.1,14.1,14.2Mixed,Compote,PecanPancakeswithnutritionalinformation-PapayaYogurtParfaitsPowerProteinSmoothie

Biscotti,DoubleDarkChocolateandGinger

BlackberriesaboutBerryGruntFour-BerrySaladhealthbenefitsLemonCreamwithnutritionalinformationPapaya-BerryYogurtParfaits

BlueberriesaboutCherry-BerryTeaSmoothieFour-BerrySaladhealthbenefitsnutritionalinformation

BokChoyAsianChickenSaladwithHalibutinGreen-TeaBrothwithQuinoaHoisin-GlazedSablefishwithSobaNoodle,Tofu,andVegetableStir-Fry

BreadsandtoastBananaBreadwithWalnutsandFlaxseedEgg,Kale,andRicottaonToastOatBran–ApplesauceMiniMuffinsSpicyCroutonsWhole-GrainToastwithGoatCheeseandRaspberries

BreakfastAvocado-PearSmoothieBananaBreadwithWalnutsandFlaxseedCherry-BerryTeaSmoothieEgg,Kale,andRicottaonToastFreshMuesliwithAppleandAlmondsFrittataRancherawithBlackBeansGranolaHard-CookedEggWhiteswithAvocadoMushroomandScallionFrittataOatBran–ApplesauceMiniMuffinsPapaya-BerryYogurtParfaitsPapaya-GingerSmoothiePecanPancakeswithMixedBerryCompotePowerProteinSmoothieQuinoaCrunchwithSeasonalFruitandYogurtSteamedSalmonwithAvocadoWhole-GrainToastwithGoatCheeseandRaspberries

BroccoliaboutbuyingandstoringGrass-FedBeefStir-Frywithhealthbenefits,1.1,14.1andHerb-AlmondPesto,Whole-WheatSpaghettiwithnutritionalinformationpreparingSobaNoodle,Tofu,andVegetableStir-FrySteamed,withMiso-SesameDressingsteamingWheatBerrieswithMixedVegetablesWhole-WheatPastaSalad

BrusselsSproutsaboutbuyingandstoringhealthbenefitsnutritionalinformationpreparingRoasted,withPearandShallotsroastingShredded,Saladsteaming

BurgersandpattiesGrilledMushroomBurgerswithWhiteBeanSpreadQuinoa-and-TurkeyPattiesinPitawithTahiniSauce

CCabbage.SeealsoBokChoy

CrispTofuwithVegetablesandSesame-GingerDippingSauceCurry-RubbedSalmonwithNapaSlawGrilledFishTacosQuinoaandToasted-AmaranthSlawShiitakeNoriRolls

Cake,Orange-WalnutOliveOil,withSweetYogurt,13.1Calcium-richfoodsCancer,bestfoodsforCanolaoil,aboutCapersandTomatoes,TurkeyCutletswithCarbohydrates,fm.3,14.1Carotenoids,fm.1,14.1Carrot(s)

aboutbuyingandstoringCurry-RubbedSalmonwithNapaSlawFennel,andCouscous,ChickenBreastswithGlazed,withGingerGreek-YogurtandVegetableSandwicheshealthbenefitsKaleSlawwithPeanutDressingLatkesLentil,andLemonSoupwithFreshDillnutritionalinformation-PapayaSalsa,SpicypreparingQuickPickledVegetablesRoastedFallVegetablesSoupsteamingTofu,andSpinach,MisoSoupwith

CauliflowerandBarleySaladwithToastedAlmonds

CheeseArtichoke-SpinachDipGoat,andRaspberries,Whole-GrainToastwithWhole-WheatPizzawithArtichokesandPecorino

Cherry(ies)-BerryTeaSmoothieWarmStone-FruitSalad

ChickenandBeans,ChiliwithBreasts,Walnut-CrustedBreastswithFennel,Carrots,andCouscousLemon,withAvocado-CornSalsaandMangoSaladwithPumpkin-SeedMoleSalad,Asian,withBokChoy

Chickpea(s)buyingandstoringFattoushhealthbenefitsNibblesnutritionalinformationsoakingandcookingandSpinachSoup,Hearty-SpinachSpread,PitaSandwicheswithSweetPotatoHummus

ChilesChiliwithChickenandBeansFrittataRancherawithBlackBeansPumpkin-SeedMoleQuickPickledVegetablesred,healthbenefitsred,howtouseShrimpwithKiwifruit-LimeRelishSpicyPapaya-CarrotSalsaStuffedPoblanosinChipotleSauceworkingwith

ChiliwithChickenandBeansChives,about

Chocolate-DippedPearsDoubleDark,andGingerBiscottiandToastedAlmonds,Oven-DriedFruitwith

Cholesterol,fm.1,14.1

CilantrohealthbenefitshowtousePumpkin-SeedMoleSauce,MisoSalmonwith

Cinnamon,aboutCitrusfruit.SeealsoGrapefruit;Lemon(s);Orange(s)

abouthealthbenefitsnutritionalinformation

Corn-AvocadoSalsaEdamame,andGreenBeans,SpinachPastawithEdamameandButternutSquashSuccotashGreenBean,andTomatoSaladandQuinoaSaladwithToastedPumpkinSeedsStuffedPoblanosinChipotleSauce

Cornmeal.SeePolentaCouscous,Fennel,andCarrots,ChickenBreastswithCrabmeat,Papaya,andEndiveSaladCroutons,SpicyCrudités,TwoDipsforCurry,ButternutSquashCurry-RubbedSalmonwithNapaSlaw

D

DatesOatBran–ApplesauceMiniMuffins

Depression,bestfoodsfor

DessertsBerryCrushBerryGruntChocolate-DippedPearsDoubleDarkChocolateandGingerBiscottiFour-BerrySaladIndividualSweetPotatoandAppleSoufflésLemonCreamwithBlackberriesOrange-WalnutOliveOilCakewithSweetYogurtOven-DriedFruitwithChocolateandToastedAlmondsPoachedTropicalFruitwithSorbetRoastedPapayawithBrownSugarSlicedOrangeswithCandiedHazelnutsStrawberrieswithYogurtandPistachiosVanilla-BeanBakedApplesWarmStone-FruitSalad

Diabetes,type2,bestfoodsforDips.SeealsoSpreads

Artichoke-SpinachBlackBeanSalsawithBakedChipsClassicGuacamoleRoastedRedPepperandWalnutSesame-GingerDippingSauceSesame-SoyDippingSauceSpicyAïoliSweetPotatoHummusTaramasalataTarragon-YogurtSauceYellowSplitPea

DressingsMisoMiso-Sesame

EEdamame.SeeSoybeansEgg(s)

aboutbuying,5.1,5.2Cannellini-BeanNiçoiseSaladCurried,andSalmonSaladonMultigrainBreadFrittataRancherawithBlackBeanshard-cooked,preparinghealthbenefitsKale,andRicottaonToastMushroomandScallionFrittatanutritionalinformationPoached,andParmesanCheese,MushroomSoupwithpoached,preparingPoached,RoastedAsparagusSaladwithSaladSandwichesseparatingwhitesandyolksstoringWhites,Hard-Cooked,withAvocado

EndiveAvocado,andRedGrapefruitSaladPapaya,andCrabmeatSalad

FFarroandMushroomDressingFats,fm.1,14.1FattoushFennel,Carrots,andCouscous,ChickenBreastswithFiber,fm.1,14.1Fish.SeealsoSablefish;Salmon;Trout

CrispMackerelSaladwithGrainyMustardVinaigretteGrilled,TacosHalibutinGreen-TeaBrothwithQuinoahealthbenefits,14.1,14.2,14.3,14.4RoastedRedPepperswithAnchoviesTaramasalata

Flavonoids,fm.1,14.1

FlaxseedaboutaddingtodietbuyingandstoringhealthbenefitsnutritionalinformationOatBran–ApplesauceMiniMuffinsPowerProteinSmoothieSpicedNutsandSeedsandWalnuts,BananaBreadwithWhole-WheatPastaSalad

Flaxseedoil,about

FrittatasMushroomandScallionRancherawithBlackBeans

Fruit.SeealsoBerry(ies);specificfruitsGranolahealthbenefits,2.1,14.1Oven-Dried,withChocolateandToastedAlmondsSeasonal,andYogurt,QuinoaCrunchwithStone-,Salad,WarmTropical,Poached,withSorbet

GGarlic,about

GingerandDoubleDarkChocolateBiscottihealthbenefitshowtouse

Grains.SeealsoOats;Quinoa;Ricebarley,healthbenefitsCauliflowerandBarleySaladwithToastedAlmondsFarroandMushroomDressinghealthbenefits,3.1,14.1,14.2OatBran–ApplesauceMiniMuffinsPolentaandSpinachSoupSpringBarleyRisottoWheatBerrieswithMixedVegetables

Granola

GrapefruitaboutbuyingandstoringhealthbenefitsnutritionalinformationRed,Endive,andAvocadoSalad

Grapeseedoil,aboutGreenBean(s)

Cannellini-BeanNiçoiseSaladCorn,andEdamame,SpinachPastawithCorn,andTomatoSaladCrispTofuwithVegetablesandSesame-GingerDippingSauceEdamameandButternutSquashSuccotash

Greens.SeealsoCabbage;Kale;Spinach;SwissChard;WatercressArugulawithMaple-RoastedPumpkinAutumn,SoupBaby,Asparagus,andHerbs,PoachedSalmonwithBeet,Sautéed,andRoastedBeets,PorkTenderloinwithhealthbenefits,14.1,14.2,14.3Vegetable-RiceBowlwithMisoDressing

Guacamole,Classic

HHalibutinGreen-TeaBrothwithQuinoaHazelnuts,Candied,SlicedOrangeswithHealthproblems,dietarypreventionfor

allergiesAlzheimer’sdiseasearthritisasthmacancerdepressionheartdiseaseirritablebowelsyndromeosteoporosispremenstrualsyndrometype2diabetesvisionproblems

Heartdisease,bestfoodsforHerb(s).Seealsospecificherbs

-AlmondPestocommontypesoffresh,addingtorecipeshealthbenefits

Hoisin-GlazedSablefishwithBokChoyHoney,aboutHummus,SweetPotato

IIrritablebowelsyndrome,bestfoodsfor

K

KaleaboutAutumnGreensSoupbuyingandstoringEgg,andRicottaonToasthealthbenefitsnutritionalinformationpreparingSavoryStuffedSweetPotatoesShreddedBrusselsSproutsSaladSlawwithPeanutDressingWilted,withCranberryBeansandDelicataSquash

Kiwifruitaboutbuyingandstoringhealthbenefits-LimeRelish,ShrimpwithnutritionalinformationpeelingPoachedTropicalFruitwithSorbetSummerRolls

KohlrabiandTurnipSlaw

LLatkes,Carrot

LeekshowtouseSpinach,andLentils,Whole-WheatPastawithwashingandstoring

Legumes.SeealsoBean(s);Lentil(s);Pea(s)aboutbuyingandstoringhealthbenefits,3.1,3.2,14.1,14.2

Lemon(s)ChickenwithAvocado-CornSalsaCitrus-RoastedSalmonwithSpringPeaSauceCreamwithBlackberries

Lentil(s)buyingandstoringCarrot,andLemonSoupwithFreshDillwithGinger,GoldenBeets,andHerbshealthbenefitsnutritionalinformationSalad,LemonySpinach,andLeeks,Whole-WheatPastawith

MMackerel,Crisp,SaladwithGrainyMustardVinaigrette

MaindishesBrownRicewithTofu,DriedMushrooms,andBabySpinachButternutSquashCurryChickenBreastswithFennel,Carrots,andCouscousChickenwithPumpkin-SeedMoleCitrus-RoastedSalmonwithSpringPeaSauceCurry-RubbedSalmonwithNapaSlawGrass-FedBeefStir-FrywithBroccoliGrilledFishTacosGrilledPorkTenderloinandApricotswithHoneyGlazeGrilledTroutwithOreganoHalibutinGreen-TeaBrothwithQuinoaHoisin-GlazedSablefishwithBokChoyLemonChickenwithAvocado-CornSalsaMisoSalmonwithCilantroSaucePanfriedTroutwithAlmondsandParsleyPaprikaShrimpwithWalnutsPoachedSalmonwithAsparagus,Herbs,andBabyGreensPorkTenderloinwithSautéedBeetGreensandRoastedBeetsQuickTomatoSauceRoastedSalmonandParsnipswithGingerSablefishenPapillotewithShiitakeMushroomsandOrangeShrimpwithKiwifruit-LimeRelishSobaNoodle,Tofu,andVegetableStir-FrySpinachPastawithCorn,Edamame,andGreenBeansSpringBarleyRisottoSteakwithSpicyPapaya-CarrotSalsaStuffedPoblanosinChipotleSauceStuffedSwissChardRollsSwissChard,Mushroom,andQuinoaSaladTurkeyCutletswithTomatoesandCapersVegetable-RiceBowlwithMisoDressingWalnut-CrustedChickenBreastsWhole-WheatPastawithLentils,Spinach,andLeeksWhole-WheatPizzawithArtichokesandPecorinoWhole-WheatSpaghettiwithHerb-AlmondPestoandBroccoli

Mango(es)andChickenSaladPoachedTropicalFruitwithSorbet

preparingMaplesyrup,aboutMeat.SeeBeef;PorkMinerals,fm.1,14.1

MisoDressing,Vegetable-RiceBowlwithSalmonwithCilantroSauce-SesameDressingSoupwithTofu,Spinach,andCarrots

Mole,PumpkinSeedMuesli,Fresh,withAppleandAlmondsMuffins,Mini,OatBran–ApplesauceMushroom(s)

aboutAsparaguswithShiitakes,Shallots,andPeasbuyingandstoringcleaningdried,softeningDried,Tofu,andBabySpinach,BrownRicewithandFarroDressingGrilled,BurgerswithWhiteBeanSpreadhealthbenefitsnutritionalinformationpreparingandScallionFrittataShiitake,andOrange,SablefishenPapillotewithShiitakeNoriRollsSobaNoodleSoupwithShiitakesandSpinachSoupwithPoachedEggsandParmesanCheeseStuffedPoblanosinChipotleSauceStuffedSwissChardRollsSwissChard,andQuinoaSalad

NNoodle(s)

KiwifruitSummerRollsShiitakeNoriRollsSoba,SoupwithShiitakesandSpinachSoba,Tofu,andVegetableStir-Fry

NoriRolls,ShiitakeNuts.SeealsoAlmond(s);Pecan(s);Pistachios;Walnut(s)

healthbenefits,4.1,14.1

KaleSlawwithPeanutDressingKiwifruitSummerRollsPine,Olives,andOrangeDressing,Parsley-LeafSaladwithandSeeds,SpicedSlicedOrangeswithCandiedHazelnutstoasting,4.1,6.1

O

OatsaboutbuyingandstoringFreshMuesliwithAppleandAlmondsGranolahealthbenefitsnutritionalinformationOatBran–ApplesauceMiniMuffinspreparingoatmealfortwoQuinoa,Apricot,andNutClusters

Oilsforcookinghealthbenefits,14.1,14.2storing

OliveOilaboutCake,Orange-Walnut,withSweetYogurthealthbenefits

OlivesCannellini-BeanNiçoiseSaladChickenBreastswithFennel,Carrots,andCouscousandParsley,OrangeswithPineNuts,andOrangeDressing,Parsley-LeafSaladwithSwissChardwithWhole-WheatPastaSalad

Omega-3fattyacidshealthbenefits,14.1,14.2,14.3,14.4,14.5typesof

Onionshealthbenefitshowtousestoring

Orange(s)aboutbuyingandstoringCitrus-RoastedSalmonwithSpringPeaSauceDressing,Parsley-LeafSaladwithPineNuts,Olives,andhealthbenefitsnutritionalinformationwithOlivesandParsleyandShiitakeMushrooms,SablefishenPapillotewithSliced,withCandiedHazelnuts-WalnutOliveOilCakewithSweetYogurt

OreganoaboutGrilledTroutwith

Organicfoods,whentobuyOsteoporosis,bestfoodsfor

PPancakes,Pecan,withMixedBerryCompote

Pantryitemsalliumsalternativesweetenersherbsoilsspices

Papaya(s)about-BerryYogurtParfaitsbuyingandstoring-CarrotSalsa,SpicyEndive,andCrabmeatSalad-GingerSmoothiehealthbenefitsnutritionalinformationpreparingRoasted,withBrownSugar

ParsleyandAlmonds,PanfriedTroutwithhealthbenefitshowtouse-LeafSaladwithPineNuts,Olives,andOrangeDressing

ParsnipsRoastedFallVegetablesandSalmon,Roasted,withGinger

Pasta.SeealsoCouscous;Noodle(s)Spinach,withCorn,Edamame,andGreenBeansWhole-Wheat,SaladWhole-Wheat,withLentils,Spinach,andLeeksWhole-WheatSpaghettiwithHerb-AlmondPestoandBroccoli

PeachesWarmStone-FruitSalad

Peanutoil,about

PeanutsDressing,KaleSlawwithKiwifruitSummerRolls

Pear(s)about-AvocadoSmoothiebuyingandstoringChocolate-DippedhealthbenefitsnutritionalinformationOven-DriedFruitwithChocolateandToastedAlmondspreparingandShallots,RoastedBrusselsSproutswith

Pea(s)AsianChickenSaladwithBokChoyfresh,aboutfresh,buyingandstoringfresh,healthbenefitsfresh,nutritionalinformationfresh,preparingHalibutinGreen-TeaBrothwithQuinoaSauce,SpringShiitakes,andShallots,AsparaguswithSplit,Bites,CrunchySplit,Yellow,DipSpringBarleyRisotto

Pecan(s)aboutbuyingandstoringFour-BerrySaladandGoatCheese,SautéedSpinachwithhealthbenefitsnutritionalinformationPancakeswithMixedBerryCompote

Peppermint,aboutPepper(s).SeealsoChiles

aboutbuyingandstoringChiliwithChickenandBeans

CrispTofuwithVegetablesandSesame-GingerDippingSauceFattoushhealthbenefitsKaleSlawwithPeanutDressingLemonyLentilSaladnutritionalinformationpreparingRed,Roasted,andWalnutDipRed,Roasted,withAnchoviesRed,Sweet,andBeetSouproastingSobaNoodle,Tofu,andVegetableStir-FrySoup,Golden

Pesto,Herb-AlmondPhytonutrients,fm.1,14.1PickledVegetables,Quick

PineapplePoachedTropicalFruitwithSorbet

PineNuts,Olives,andOrangeDressing,Parsley-LeafSaladwith

PistachiosaboutbuyingandstoringGranolahealthbenefitsQuinoa,Apricot,andNutClustersandYogurt,Strawberrieswith

Pizza,Whole-Wheat,withArtichokesandPecorinoPolentaandSpinachSoup

PorkTenderloinandApricots,Grilled,withHoneyGlazeTenderloinwithSautéedBeetGreensandRoastedBeets

Potato(es).SeealsoSweetPotato(es)Cannellini-BeanNiçoiseSaladandRutabaga,Steamed,Salad

Poultry.SeeChicken;TurkeyPremenstrualsyndrome,bestfoodsforProtein,fm.1,14.1Pumpkin,Maple-Roasted,ArugulawithPumpkinSeed(s)

aboutArugulawithMaple-RoastedPumpkinbuyingandstoringhealthbenefitsMole,ChickenwithnutritionalinformationToasted,QuinoaandCornSaladwithtoasting

Q

Quinoaabout-and-TurkeyPattiesinPitawithTahiniSauceApricot,andNutClustersbuyingandstoringcookingandCornSaladwithToastedPumpkinSeedsCrunchwithSeasonalFruitandYogurtHalibutinGreen-TeaBrothwithhealthbenefitsnutritionalinformationrinsingSpicedNutsandSeedsStuffedPoblanosinChipotleSauceStuffedSwissChardRollsSwissChard,andMushroomSaladandToasted-AmaranthSlaw

R

RaspberriesaboutBerryGruntFour-BerrySaladandGoatCheese,Whole-GrainToastwithhealthbenefitsnutritionalinformationPapaya-BerryYogurtParfaits

Relish,Kiwifruit-Lime

Ricebrown,aboutbrown,buyingandstoringbrown,cookingbrown,healthbenefitsbrown,nutritionalinformationBrown,withTofu,DriedMushrooms,andBabySpinachButternutSquashCurryCurry-RubbedSalmonwithNapaSlawHeartySpinachandChickpeaSoupStuffing,Herbed,BakedPlumTomatoeswith-VegetableBowlwithMisoDressingWildandBrown,Salad

Risotto,SpringBarleyRosemary,about

RutabagaandPotato,Steamed,SaladRoastedFallVegetables

S

SablefishaboutbuyingandstoringenPapillotewithShiitakeMushroomsandOrangegrillinghealthbenefitsHoisin-Glazed,withBokChoynutritionalinformationinTomato-SaffronStew

Saffloweroil,aboutSaffron,aboutSage,aboutSalads.SeealsoSlaws

ArugulawithMaple-RoastedPumpkinAsparagus,Roasted,withPoachedEggsAsparaguswithShiitakes,Shallots,andPeasBeet,MarinatedCannellini-BeanNiçoiseCauliflowerandBarley,withToastedAlmondsChicken,Asian,withBokChoyChickenandMangoEndive,Avocado,andRedGrapefruitFattoushFour-BerryGreenBean,Corn,andTomatoKohlrabiandTurnipSlawLentil,LemonyMackerel,Crisp,withGrainyMustardVinaigretteOrangeswithOlivesandParsleyPapaya,Endive,andCrabmeatParsley-Leaf,withPineNuts,Olives,andOrangeDressingQuinoaandCorn,withToastedPumpkinSeedsSautéedSpinachwithPecansandGoatCheeseShreddedBrusselsSproutsSteamedRutabagaandPotatoStone-Fruit,WarmSwissChard,Mushroom,andQuinoaWhole-WheatPastaWildandBrownRice

WiltedKalewithCranberryBeansandDelicataSquash

SalmonCitrus-Roasted,withSpringPeaSauceCurry-Rubbed,withNapaSlawMiso,withCilantroSaucePoached,withAsparagus,Herbs,andBabyGreensRoasted,andParsnipswithGingerSaladandCurriedEggonMultigrainBreadSteamed,withAvocadowild,aboutwild,broilingwild,buyingandstoringwild,healthbenefitswild,nutritionalinformation

SalsasAvocado-CornBlackBean,withBakedChipsPapaya-Carrot,Spicy

SandwichesandwrapsEggSaladGreek-YogurtandVegetableGrilledMushroomBurgerswithWhiteBeanSpreadKiwifruitSummerRollsPita,withSpinach-ChickpeaSpreadQuinoa-and-TurkeyPattiesinPitawithTahiniSauceSalmonSaladandCurriedEggonMultigrainBreadShiitakeNoriRollsTomato,Open-Faced,withHerbsandCreamyTofuSpread

Saturatedfats,fm.1,14.1

SaucesCilantroDipping,Sesame-GingerDipping,Sesame-SoyPumpkin-SeedMoleSpringPeaTahiniTarragon-YogurtTomato,Quick

Scallions,howtouseSeafood.SeeFish;ShellfishSeeds.SeealsoFlaxseed;PumpkinSeed(s);SunflowerSeeds

healthbenefitsSesame-GingerDippingSauceSesame-SoyDippingSauceSesameSpinach

ShallotshealthbenefitshowtouseandPear,RoastedBrusselsSproutswithRoastedFallVegetablesShiitakes,andPeas,Asparaguswith

ShellfishPapaya,Endive,andCrabmeatSaladPaprikaShrimpwithWalnutsShrimpwithKiwifruit-LimeRelish

ShrimpwithKiwifruit-LimeRelishPaprika,withWalnuts

SidesBakedPlumTomatoeswithHerbedRiceStuffingCarrotLatkesCauliflowerandBarleySaladwithToastedAlmondsEdamameandButternutSquashSuccotashFarroandMushroomDressingGlazedCarrotswithGingerKaleSlawwithPeanutDressingKohlrabiandTurnipSlawLentilswithGinger,GoldenBeets,andHerbsQuinoaandToasted-AmaranthSlawRoastedBrusselsSproutswithPearandShallotsRoastedFallVegetablesSavoryStuffedSweetPotatoesSesameSpinachSteamedBroccoliwithMiso-SesameDressingSteamedRutabagaandPotatoSaladSweetPotatoWedgeswithSesame-SoyDippingSauceSwissChardwithOlivesWheatBerrieswithMixedVegetablesWhole-WheatPastaSaladWildandBrownRiceSalad

SlawsKale,withPeanutDressingKohlrabiandTurnipNapa,Curry-RubbedSalmonwithQuinoaandToasted-Amaranth

SmoothiesAvocado-PearCherry-BerryTeaPapaya-GingerPowerProtein

Soufflés,IndividualSweetPotatoandApple

SoupsAsparagus,Chilled,withSpinachandAvocadoAutumnGreensCarrotLentil,Carrot,andLemon,withFreshDillMiso,withTofu,Spinach,andCarrotsMushroom,withPoachedEggsandParmesanCheesePepper,GoldenPolentaandSpinachSobaNoodle,withShiitakesandSpinachSpinachandChickpea,HeartySweetPotato,SpicySweetRedPepperandBeetTomato-Dill,Chilled

Soybeans(edamame)aboutboilingbuyingandstoringEdamameandButternutSquashSuccotashHalibutinGreen-TeaBrothwithQuinoahealthbenefitsnutritionalinformationSoy-WasabiSpreadSpinachPastawithCorn,Edamame,andGreenBeans

Spices.SeealsoChiles;Gingerbuyingandstoringhealthbenefits

Spinachabout-ArtichokeDipAutumnGreensSoupandAvocado,ChilledAsparagusSoupwithBaby,Tofu,andDriedMushrooms,BrownRicewithbuyingandstoringCannellini-BeanNiçoiseSaladandChickpeaSoup,Hearty-ChickpeaSpread,PitaSandwicheswithhealthbenefits,1.1,14.1Lentils,andLeeks,Whole-WheatPastawithnutritionalinformationPastawithCorn,Edamame,andGreenBeansandPolentaSouppreparingSautéed,withPecansandGoatCheeseSesameandShiitakes,SobaNoodleSoupwithTofu,andCarrots,MisoSoupwithwashing

SplitPea,Yellow,DipSplitPeaBites,Crunchy

SpreadsSoy-WasabiSpinach-ChickpeaTofuWhiteBean

SquashArugulawithMaple-RoastedPumpkinButternut,andEdamameSuccotashButternut,CurryDelicata,andCranberryBeans,WiltedKalewithRoastedFallVegetablesVegetable-RiceBowlwithMisoDressingWheatBerrieswithMixedVegetableswinter,aboutwinter,buyingandstoringwinter,healthbenefitswinter,nutritionalinformationwinter,preparingwinter,roasting

StartersandsnacksBeetChipsBlackBeanSalsawithBakedChipsChickpeaNibblesClassicGuacamoleCrispTofuwithVegetablesandSesame-GingerDippingSauceCrunchySplitPeaBitesQuinoa,Apricot,andNutClustersRoastedRedPepperandWalnutDipRoastedRedPepperswithAnchoviesSoy-WasabiSpreadSpicedNutsandSeedsSteamedArtichokeswithTwoDippingSaucesSweetPotatoHummusTaramasalataYellowSplitPea

Stevia,aboutStew,Tomato-Saffron,Sablefishin

StrawberriesaboutFour-BerrySaladhealthbenefitsnutritionalinformationwithYogurtandPistachios

Succotash,EdamameandButternutSquashSummerRolls,Kiwifruit

SunflowerSeedsQuinoa,Apricot,andNutClustersSpicedNutsandSeeds

Sweeteners,alternativeSweetPotato(es)

aboutandAppleSoufflés,IndividualbuyingandstoringgrillinghealthbenefitsHummusnutritionalinformationSavoryStuffedSoup,SpicyWedgeswithSesame-SoyDippingSauce

SwissChardaboutAutumnGreensSoupbuyingandstoringhealthbenefitsMushroom,andQuinoaSaladnutritionalinformationwithOlivespreparingRolls,StuffedShreddedBrusselsSproutsSalad

TTacos,GrilledFish

TahiniSauceSesame-GingerDippingSauceSweetPotatoHummus

Taramasalata

TeaGreen-,Broth,Halibutin,withQuinoaSmoothie,Cherry-Berry

Thyme,about

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UUnsaturatedfats,fm.1,14.1

VVegetable(s).Seealsospecificvegetables

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WWalnutoil,aboutWalnut(s)

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