31 Healing Recipes You Can't Live Without (2024)

We all want to eat the healthiest meals possible without compromising on taste. Prevention's recent cookbook, 101 Recipes You Can't Live Without, makes that easy with delectable dishes designed around 13 essential nutrients. We found the foods that contain the highest levels of these lifesaving vitamins and minerals, and then combined them in recipes that are mouthwateringly wholesome. Here are the nutrients these dishes bring to the table, and what they do for you:

• Anthocyanins protect the brain, reduce blood pressure, lower diabetes risk.
• Calcium builds bone, alleviates PMS symptoms, lowers colon cancer risk.
• Carotenoids help fight cancer, boost immunity, sharpen vision.
• Fiber aids digestion, regulates blood sugar, improves cholesterol numbers.
• Folate prevents birth defects, helps treat depression, supports heart health.
• Iron maintains muscle, boosts energy, improves your mental outlook.
• Magnesium protects against diabetes, safeguards your heart, aids sleep.
• Omega-3 fatty acids slash heart disease risk, keep the brain healthy, prevent and treat diabetes.<
• Potassium protects against stroke, helps regulate blood pressure, promotes strong bones.
• Vitamin B12 prevents headaches, bolsters the brain, supports metabolism.
• Vitamin C keeps skin smooth, fights inflammation, reduces stroke risk.
• Vitamin D strengthens bones, provides cancer protection, helps burn fat.
• Vitamin E wards off dementia, prevents blood clots, destroys free radicals.

Click through for 31 recipes you can't live without!

PREP TIME: 5 MIN
TOTAL TIME: 40 MIN + SOAKING TIME
SERVINGS: 4

1½ lb center-cut wild salmon fillet with skin
⅓ c pure maple syrup
2½ Tbsp grainy mustard
2 cloves garlic, chopped
Juice of ½ lemon
Dash of cayenne

1. SOAK large cedar plank in water, 1 hour. Heat oven to 400°F and line baking sheet with foil. Heat plank in oven 10 minutes. Place on prepared pan and put salmon on top. Season with ⅛ tsp salt. Roast until nearly opaque in thickest part, 10 to 12 minutes. Remove from oven and switch oven to broil.
2. SIMMER maple syrup, mustard, and garlic in saucepan until reduced to about ⅓ cup, 8 minutes. Stir in lemon juice and cayenne and remove from heat.
3. RESERVE 2 Tbsp of the glaze in a bowl. Spoon remaining glaze over salmon and broil 6" from heat until flesh is opaque, 3 to 5 minutes. Spoon reserved glaze over salmon.

NUTRITION (per serving) 399 cal, 39 g pro, 23 g carb, 0.5 g fiber, 16 g fat, 3 g sat fat, 230 mg sodium

Omega-3 Fatty Acids
You Need (daily): 1,800 mg
You Get (per serving): 1,000 mg

Vitamin B12
You Need (daily): 8 mcg
You Get (per serving): 6 mcg

Vitamin D
You Need (daily): 1,319 IU
You Get (per serving): 400 IU

PREP TIME: 5 MIN
TOTAL TIME: 1 HR
SERVINGS: 6

1 Tbsp canola oil
6 (1¼" thick) boneless pork loin chops
½ large red onion, chopped
1 can (14 oz) light coconut milk
1 Tbsp green curry paste
11 kiwifruits, peeled and chopped (about 4 c)
1 can (15.5 oz) cannellini beans, rinsed
1 can (8 oz) pineapple chunks, drained and chopped
6 Tbsp sunflower seeds
3 Tbsp sliced shallots
2 Tbsp chopped cilantro

1. HEAT oil in large pot over medium-high heat. Sprinkle pork with ¼ tsp salt and season with pepper. Cook chops until bottoms are browned, 2 to 3 minutes. Turn and repeat on opposite sides. Transfer to plate.
2. REDUCE heat to medium-low. Cook onion, stirring, until soft, 6 minutes. Add coconut milk, curry paste, and 1⅓ cups of the kiwi. Bring to a simmer, cover, and cook until fruit is very soft, 5 minutes. Remove from heat. Working in batches, carefully puree in blender.
3. SIMMER coconut mixture in a pot. Add pork and any juices. Cover and simmer, turning halfway through, until pork is cooked through, 12 minutes.
4. MIX remaining ingredients and remaining kiwi in bowl. Serve with pork and sauce.

NUTRITION (per serving) 501 cal, 37 g pro, 45 g carb, 9 g fiber, 20 g fat, 7 g sat fat, 307 mg sodium

Fiber
You Need (daily): 25 g
You Get (per serving): 9 g

Potassium
You Need (daily): 3,500 mg
You Get (per serving): 1,033 mg

Vitamin C
You Need (daily): 60 mg
You Get (per serving): 161 mg

Vitamin E
You Need (daily): 30 IU
You Get (per serving): 8 IU

PREP TIME: 15 MIN
TOTAL TIME: 1 HR 15 MIN
SERVINGS: 4 (2 slices each)

1 small butternut squash (2 lb), halved lengthwise and seeds removed
1 large red onion, thinly sliced
1 Tbsp olive oil
5 c baby spinach leaves
1 lb fresh whole wheat pizza dough, at room temperature
4 oz fontina, grated (1 c)
2 Tbsp pine nuts, toasted

1. HEAT oven to 400°F. Coat baking sheet with cooking spray. Put squash flesh side down on prepared pan and roast 30 minutes. Turn flesh side up and roast until very tender, 25 minutes. When cooled, scrape flesh into bowl and mash.
2. PLACE pizza stone on rack in center of oven and increase heat to 550°F.
3. COOK onion in oil in large skillet over medium-low heat, stirring, until lightly browned, 20 minutes. Transfer to bowl. Increase heat to medium and coat skillet with cooking spray. Add spinach and cook, stirring, until wilted, 2 to 3 minutes.
4. FLOUR dough lightly and roll into a 12" circle, ⅛ to ¼ thick, on a piece of parchment. Spread about 1½ cups of the squash over dough. Top with onion and spinach. Slide parchment and pizza onto baking sheet and transfer to oven, sliding parchment directly onto pizza stone. Bake until bottom is golden, 7 minutes. Top with cheese and nuts. Bake until cheese melts, 1 minute. Cut into 8 slices.

NUTRITION (per serving) 471 cal, 18 g pro, 63 g carb, 13 g fiber, 20 g fat, 6 g sat fat, 759 mg sodium

Calcium
You Need (daily): 1,000 mg
You Get (per serving): 257 mg

Fiber
You Need (daily): 25 g
You Get (per serving): 13 g

Iron
You Need (daily): 18 mg
You Get (per serving): 5 mg

Vitamin C
You Need (daily): 60 mg
You Get (per serving): 21 mg

PLUS: 2 servings of carotenoid-rich food

More from Prevention: 7 More Mouthwatering Pizza Recipes

PREP TIME: 30 MIN
TOTAL TIME: 1 HR 55 MIN + STANDING TIME
SERVINGS: 10

3 medium eggplant (3 lb), trimmed and sliced lengthwise ⅓" thick
3½ lb Swiss chard, thick stems trimmed, chopped
12 oz mushrooms, chopped
3 cloves garlic, chopped
¼ tsp red-pepper flakes
3 c part-skim ricotta, drained
2 large egg whites
1 large egg
4 c reduced-sodium marinara sauce
1 package (9 oz) whole wheat no-boil lasagna noodles
1½ c grated part-skim mozzarella
¼ c grated Parmesan

1. HEAT broiler. Coat eggplant slices with olive oil spray. Working in 2 batches, arrange in single layer on baking sheet and broil 6" from heat until browned, 4 minutes. Flip and broil until opposite sides are browned and tender, 2 minutes. Heat oven to 400°F.
2. STEAM Swiss chard in steamer basket, working in 2 batches, until tender, 4 minutes. Drain and cool slightly. Squeeze tightly to remove water.
3. HEAT large skillet coated with cooking spray over medium-high heat. Cook mushrooms, stirring, until liquid has evaporated, 6 minutes. Reduce heat to medium-low. Add garlic, red-pepper flakes, and chard and cook until liquid has evaporated, 3 minutes.
4. COMBINE ricotta, egg whites, and egg in bowl.
5. SPREAD 1 cup of the marinara in deep 13" x 9" baking dish. Add 4 noodles and cover with half the ricotta, then half the eggplant, half the chard-mushroom mixture, and ½ cup of the mozzarella. Repeat layers in same manner. Top with 1 cup of the marinara, a third layer of noodles, and the remaining 1 cup marinara and ½ cup mozzarella. Top with Parmesan.
6. COVER with foil. Bake 35 minutes. Uncover and bake until sauce is bubbly and cheese is golden, 15 minutes. Let stand 30 minutes.

NUTRITION (per serving) 401 cal, 26 g pro, 44 g carb, 12 g fiber, 16 g fat, 7 g sat fat, 791 mg sodium

Calcium
You Need (daily): 1,000 mg
You Get (per serving): 466 mg

Fiber
You Need (daily): 25 g
You Get (per serving): 12 g

Magnesium
You Need (daily): 400 mg
You Get (per serving): 155 mg

Potassium
You Need (daily): 3,500 mg
You Get (per serving): 1,237 mg

Vitamin C
You Need (daily): 60 mg
You Get (per serving): 52 mg

PLUS: 2 servings of anthocyanin-rich food and 5 servings of carotenoid-rich food

PREP TIME: 20 MIN
TOTAL TIME: 55 MIN + marinating time
SERVINGS: 4

4 cloves garlic
½ c dry red wine
12 small fresh basil leaves
1 tsp dried rosemary
4 Tbsp olive oil
1½ lb flank steak
1 large onion, sliced
4 large bell peppers, sliced
½ tsp dried oregano
5 tsp capers, rinsed
1 Tbsp balsamic vinegar

1. SMASH 2 of the garlic cloves. Finely chop remaining 2 cloves and set aside. Add smashed garlic to zip-top bag along with wine, basil, rosemary, and 2 Tbsp of the oil. Add steak and chill 6 hours.
2. HEAT 1 Tbsp of the oil in pot over medium heat. Add onion and cook, stirring, until golden, 10 minutes. Add peppers, oregano, and remaining 1 Tbsp oil. Cover and cook, stirring, until softened, 5 minutes. Add reserved chopped garlic and cook, stirring, 1 minute. Stir in capers and vinegar and cook 2 minutes. Season to taste.
3. PREPARE lightly oiled grill for medium-high heat. Remove steak from marinade (discard marinade) and sprinkle with ¼ tsp salt. Season with black pepper. Grill, turning, 6 minutes per side for medium-rare. Let stand 3 minutes and thinly slice against the grain. Top with peperonata.

NUTRITION (per serving) 381 cal, 39 g pro, 15 g carb, 3 g fiber, 18 g fat, 5 g sat fat, 325 mg sodium

Potassium
You Need (daily): 3,500 mg
You Get (per serving): 1,021 mg

Vitamin B12
You Need (daily): 6 mcg
You Get (per serving): 2 mcg

Vitamin C
You Need (daily): 60 mg
You Get (per serving): 279 mg

PREP TIME: 20 MINUTES
TOTAL TIME: 40 MINUTES
SERVINGS: 8

1½ c almond meal
¾ c white whole wheat flour
1 Tbsp plus 1 tsp granulated sugar
2 tsp baking powder
1 tsp ground ginger
3 Tbsp butter, frozen
1 c dried apricots, chopped
¼ c 2% milk
3 Tbsp honey
1 tsp vanilla extract
2 large eggs
2 tsp turbinado or other coarse sugar
2 Tbsp sliced almonds, toasted
Jam, for serving (optional)

1. HEAT the oven to 375°F and line a baking sheet with parchment paper. Whisk together the almond meal, flour, granulated sugar, baking powder, ginger, and ½ teaspoon salt in a large bowl. Grate the butter on the large holes of a box grater and add to the bowl. Stir to combine. Stir in the apricots.
2. WHISK together the milk, honey, vanilla extract, and one of the eggs in a small bowl. Add to the almond meal mixture and stir until just combined. Transfer to a floured cutting board, sprinkle with flour, and form into a thick disk. Roll into a 7" to 8" circle, about ¾" thick, sprinkling flour over the dough and board as needed. Cut into 8 wedges.
3. WHISK together the remaining egg and 1 tablespoon water in a small bowl. Lightly brush over the dough. Sprinkle with the turbinado sugar and almonds, pressing lightly to adhere. Transfer scones to the prepared baking sheet, arranging them about 1" apart. Bake until tops and bottoms are golden brown and a toothpick inserted in the center comes out clean, 14 to 16 minutes. Cool on the baking sheet 5 minutes and serve, or transfer to a rack and cool completely. Serve with jam, if desired.

NUTRITION (per serving) 298 cal, 8 g pro, 35 g carb, 16 g fat, 4 g saturated fat, 284 mg sodium

Contains 30% (9 IU) daily vitamin E

PREP TIME: 10 MINUTES
TOTAL TIME: 40 MINUTES
SERVINGS: 6

6 c fresh blueberries
7 Tbsp granulated sugar
Juice of 1 lemon (about 3 Tbsp)
1 c white whole wheat flour
1 c cornmeal
¼ c cornstarch
1½ tsp baking powder
½ tsp baking soda
1½ c buttermilk
2 large eggs, separated
3 Tbsp canola oil
Zest of 1 lemon (about 2 tsp), plus extra for garnish (optional)
Confectioner's sugar (optional)

1. COMBINE 4½ cups of the blueberries, 5 tablespoons of the granulated sugar, and the lemon juice in a large saucepan and bring to a simmer on medium-high heat. Reduce the heat to medium-low and simmer, stirring frequently, until the berries break down and the mixture thickens, 6 to 8 minutes. Cover and set aside.
2. WHISK together the flour, cornmeal, cornstarch, baking powder, baking soda, ½ teaspoon salt, and the remaining granulated sugar in a large bowl. Whisk together the buttermilk, egg yolks, oil, and 2 teaspoons zest in a medium bowl.
3. HEAT a waffle iron. Beat the egg whites with an electric mixer on high speed until stiff peaks form, 3 to 4 minutes. Add the buttermilk mixture to the flour mixture and gently stir until just moistened. Add half the egg whites and gently fold until just combined. Fold in the remaining egg whites and the remaining 1½ cups of blueberries.
4. COAT the hot waffle iron with cooking spray. Cook the waffles according to the manufacturer's instructions, misting the iron with cooking spray before adding batter each time. Warm the blueberry sauce on low heat if necessary and serve with the waffles. Garnish with lemon zest and dust with confectioner's sugar, if desired.

NUTRITION (per serving: 1 regular waffle, 7" to 8", and ½ cup sauce) 395 cal, 9 g pro, 71 g carbs, 10 g fat, 1 g saturated fat, 499 mg sodium

36% (9 g) daily fiber
30% (18 mg) daily vitamin C
ALA omega-3s
2 servings anthocyanin-rich food (blueberries)

PREP TIME: 10 MINUTES
TOTAL TIME: 30 MINUTES
SERVINGS: 4

8 large omega-3 eggs
4 oz low-fat Swiss cheese, grated (about 1 c)
1½ c frozen corn
1½ c grape tomatoes, halved
6 scallions, chopped (about ⅓ c)
Pinch of dried thyme

1. WHISK the eggs in a large bowl. Whisk in the cheese and season with ½ teaspoon salt and freshly ground black pepper. Heat the broiler and position a rack in the center of the oven.
2. COAT a 10" cast-iron or ovenproof nonstick skillet thoroughly with cooking spray and heat on medium-high heat. Add the corn and tomatoes and cook, stirring occasionally, until the tomatoes soften, about 4 minutes. Add the scallions and thyme and continue cooking until any liquid in the skillet evaporates, about 4 minutes. Season to taste with salt and freshly ground black pepper.
3. REDUCE the heat to medium and add the eggs. Cook until the bottom and edges start to set, about 2 minutes. Lift the edges with a spatula and tilt the skillet, allowing any uncooked egg to run underneath. Transfer to the oven and broil until the center is puffed and set, and the top is lightly browned, 4 to 5 minutes. Run a knife along the edges to loosen the frittata and cool in the skillet 5 minutes. Slice and serve directly from the skillet, or hold a large plate over the skillet and quickly flip, transferring the frittata to the plate. Put a second plate over the frittata and flip again, so the frittata is right side up. Slice and serve.

NUTRITION (per serving) 260 calories, 22 g protein, 17 g carbs, 10 g fat, 3 g saturated fat, 455 mg sodium

33% (331 mg) daily calcium
33% (2 mcg) daily vitamin B12
30% (18 mg) daily vitamin C

More from Prevention: 10 Amazing Breakfast Casseroles You'll Love

PREP TIME: 20 MINUTES
TOTAL TIME: 30 MINUTES
SERVINGS: 4

¼ c almond butter
2 Tbsp honey
2 tsp reduced-sodium soy sauce
2 tsp rice vinegar
6 oz soba noodles
2 c shredded cooked chicken breast
¾ c grated carrots
½ yellow bell pepper, very thinly sliced (about ⅔ cup)
¼ c sliced almonds, toasted
8 scallions, white and some green, thinly sliced (about ½ cup)
2 or 3 radishes, very thinly sliced (about ⅓ cup)
2 Tbsp chopped cilantro

1. WHISK together the almond butter, honey, soy sauce, vinegar, and 2 tablespoons water in a small bowl.
2. BRING a large pot of water to a boil on high heat. Add the noodles and cook per package directions. Place in a colander, rinse with cold water, and drain thoroughly.
3. COMBINE the noodles and the almond butter mixture in a large bowl, tossing to coat. Stir in the chicken, carrots, bell pepper, almonds, scallions, radishes, and cilantro. Divide among 4 bowls and serve.

NUTRITION (per serving: 1½ c) 437 cal, 27 g pro, 50 g carbs, 16 g fat, 2 g saturated fat, 232 mg sodium

80% (48 mg) daily vitamin C
33% (10 IU) daily vitamin E

PREP TIME: 10 MINUTES
TOTAL TIME: 45 MINUTES
SERVINGS 4

2 tsp olive oil
1 medium red onion, halved lengthwise and sliced
1¼ pounds lean grass-fed ground beef or 90% lean ground beef
1 Tbsp plus 2 tsp Worcestershire sauce
1 tsp onion powder
¼ tsp garlic powder
5 Tbsp chopped fresh flat-leaf parsley
½ c low-fat plain Greek yogurt
1½ oz blue cheese, crumbled (about ⅓ cup)
1 tsp Dijon mustard
4 whole wheat hamburger buns
4 leaves green leaf lettuce
1 medium tomato, sliced

1. HEAT the broiler and coat a baking sheet with cooking spray. Heat the oil in a medium skillet on medium-high heat. Add the onion and cook, stirring occasionally, until tender and lightly browned, about 8 minutes. Season to taste with salt and freshly ground black pepper.
2. COMBINE the beef, Worcestershire sauce, onion powder, garlic powder, 4 tablespoons of the parsley, ¼ teaspoon salt, and freshly ground black pepper in a large bowl. Form into 4 patties, about 3" wide and ½" thick. Place on the prepared baking sheet and broil 6" from the heat until the patties feel firm and the centers are no longer pink, turning halfway through, about 12 minutes.
3. MIX the yogurt, blue cheese, mustard, and the remaining 1 tablespoon parsley in a small bowl. Spread the top halves of the buns with the yogurt mixture. Top the bottom half of each bun with a patty, lettuce leaf, one-quarter of the onions, and a slice of tomato. Cover with the top halves of the buns and serve.

NUTRITION (per serving) 436 cal, 36 g pro, 31 g carbs, 19 g fat, 7 g saturated fat, 661 mg sodium

50% (3 mcg) daily vitamin B12
28% (5 mg) daily iron

PREP TIME: 10 MINUTES
TOTAL TIME: 45 MINUTES
SERVINGS: 4

1 Tbsp olive oil
1 medium onion, chopped (about 1 c)
1 large carrot, chopped (about ¾ c)
¼ c tomato paste
2 cloves garlic, chopped
¼ tsp red-pepper flakes
1 Tbsp yellow or white miso paste
1 Tbsp reduced-sodium soy sauce
2 lbs kale (about 3 bunches), thick stems trimmed, chopped
1½ c frozen black-eyed peas
Zest of ½ lemon (about 1 teaspoon)
Juice of ½ lemon (1 Tbsp plus 2 tsp)

1. HEAT the oil in a large pot or Dutch oven on medium heat. Add the onion and carrot and cook, stirring occasionally, until soft and lightly browned, about 10 minutes. Add the tomato paste, garlic, and pepper flakes and cook, stirring, about 1 minute. Add the miso, soy sauce, and 1½ cups water and bring to a simmer. Add the kale, reduce the heat to medium low, cover, stirring once or twice, and simmer until the kale is just tender, about 10 minutes.
2. ADD the peas and simmer, uncovered, until the kale is very tender and the peas are heated through, 8 to 10 minutes. Stir in the lemon zest and juice. Season to taste with freshly ground black pepper and serve.

NUTRITION (per serving 1¼ c) 251 cal, 13 g pro, 43 g carbs, 5 g fat, 1 g saturated fat, 445 mg sodium

355% (213 mg) daily vitamin C
36% (9 g) daily fiber
28% (5 mg) daily iron
26% (260 mg) daily calcium
25% (879 mg) daily potassium
3 servings carotenoid-rich foods (kale and carrots)
ALA omega-3s

PREP TIME: 20 MINUTES
TOTAL TIME: 50 MINUTES
SERVES: 4

1 Tbsp olive oil
1 large onion, chopped (about 1¼ c)
2 cloves garlic, chopped
⅛ tsp red-pepper flakes
2 lbs broccoli, trimmed, florets chopped
1 small Russet potato, peeled and chopped (about 1½ c)
2 c frozen peas
3 strips lower-sodium bacon, halved crosswise
3 Tbsp cider vinegar
4 Tbsp reduced-fat (light) sour cream
2 oz reduced-fat Cheddar, grated (about ½ c)
1 Tbsp chopped fresh chives

1. HEAT the oil in a large pot or Dutch oven on medium heat. Add the onion and cook, stirring occasionally, until soft and translucent, about 6 minutes. Add the garlic and pepper flakes and cook, stirring constantly, 1 minute. Add 5 cups water, raise the heat to high, cover, and bring to a boil.
2. ADD the broccoli and potato and return to a boil. Reduce the heat to medium and simmer, uncovered, until the vegetables are very tender, 12 to 15 minutes. Add the peas and simmer until heated through, about 2 minutes. Remove from the heat. Working in batches, transfer the soup to a blender (or use an immersion blender) and puree until smooth (be careful when blending hot liquids). Return the soup to the pot.
3. COOK the bacon in a large skillet on medium heat until browned and crisp, turning once, about 8 minutes. Transfer to a paper towel-lined plate and press with more paper towels to drain. Crumble when cool enough to handle and set aside.
4. REHEAT the soup on medium-low heat. Stir in the vinegar and season with ½ teaspoon salt and freshly ground black pepper to taste. Ladle into 4 bowls and top evenly with the sour cream, cheese, reserved bacon, and chives.

NUTRITION (per serving: 1½ c) 279 cal, 16 g pro, 35 g carbs, 11 g fat, 4 g saturated fat, 611 mg sodium

278% (167 mg) daily vitamin C
40% (10 g) daily fiber
32% (129 mcg) daily folate
5 servings carotenoid-rich foods (broccoli, peas)

PREP TIME: 15 MINUTES
TOTAL TIME: 50 MINUTES
SERVINGS: 6

¾ c quinoa, rinsed
2 tsp canola oil
½ large onion, chopped (about ¾ cup)
¾ c frozen corn
1 can (15 ounces) black beans, drained and rinsed
1 pint cherry tomatoes, quartered (about 1½ c)
1 tsp ground cumin
½ tsp chili powder
Juice of 2 to 3 limes (about 4 to 6 Tbsp)
3 oz feta cheese, crumbled (about ¾ c)
⅓ c fresh cilantro leaves

1. BRING 1¼ cups water to a boil in a medium saucepan on high heat. Stir in the quinoa and ¼ teaspoon salt. Reduce the heat to low, cover, and simmer until the quinoa is cooked through but still firm to the bite and the water is evaporated, 15 to 18 minutes. Remove from the heat and rest, covered, 10 minutes.
2. HEAT the oil in a large skillet on medium heat. Add the onion and cook, stirring occasionally, until soft and lightly browned, about 6 minutes. Add the corn and cook 2 minutes, then add the beans and cook until heated through, about 2 minutes. Transfer to a large bowl. Add the quinoa, tomatoes, cumin, chili powder, and lime juice to taste and stir gently to combine. Stir in the feta and cilantro and season to taste with salt and freshly ground black pepper.

NUTRITION (per serving: 1 heaping cup) 222 cal, 11 g pro, 33 g carbs, 6 g fat, 2 g saturated fat, 501 mg sodium

28% (7 g) daily fiber

More from Prevention: 6 Delicious Quinoa Recipes

PREP TIME: 10 MINUTES
TOTAL TIME: 1 HOUR 15 MINUTES + STANDING AND COOLING TIME
SERVINGS: 8

1 quart low-fat plain yogurt
8 oz reduced-fat cream cheese (Neufchatel)
1¼ c sugar
2 Tbsp cornstarch
1 tsp vanilla extract
½ tsp cardamom
4 large eggs
4 ripe but firm medium plums (about 1¼ lbs), halved, pitted, and sliced ⅓" thick
3 Tbsp sliced almonds, toasted

1. LINE 2 large fine mesh strainers with 2 layers each of cheesecloth. Place each strainer over a bowl deep enough to leave at least 4" between the bottom of the strainer and the bottom of the bowl. Divide the yogurt between the strainers and cover with plastic wrap. Refrigerate until about ¾ cup liquid has collected in each bowl and the yogurt feels firm, at least 8 hours or up to 24 hours. Discard drained liquid.
2. HEAT the oven to 325°F. Cut out a 9½"-diameter circle of parchment paper. Butter the base and sides of a 9" springform pan and line the base with the circle of parchment. Place the pan on a baking sheet.
3. ADD the cream cheese, 1 cup sugar, cornstarch, vanilla extract, cardamom, and the yogurt to the bowl of a food processor and puree until very smooth, scraping down the sides of the bowl as needed. Add 2 eggs and process just until combined, about 30 seconds. Add the remaining 2 eggs and process until thoroughly combined, about 1 minute. Pour into the prepared springform pan. Transfer the pan to a baking sheet and bake until the center is just set and a thin knife comes out coated with thick, creamy (not wet) batter, 50 to 55 minutes. Cool 10 minutes, then run a thin knife along the sides of the cheesecake to loosen it, allowing it to contract as it cools and prevent cracking. Cool at room temperature, 2 to 3 hours. Remove the sides from the springform pan and refrigerate the cake until thoroughly chilled, at least 2 hours, or overnight.
4. HEAT a large nonstick skillet on medium heat just before you are ready to serve. Combine the remaining ¼ cup sugar and ½ cup water in the skillet and heat until the sugar starts to dissolve, about 1 minute. Add the plums, bring to a simmer, and cook, stirring occasionally, until the liquid reduces to a thick syrup and the plums are tender, 6 to 9 minutes. (If the liquid evaporates before the plums finish cooking, add additional water by the tablespoon.) Cut the cheesecake into 8 slices. Top evenly with the plums and almonds and serve.

NUTRITION (per serving) 345 cal, 12 g pro, 53 g carbs, 11 g fat, 5 g saturated fat, 205 mg sodium

25% (253 mg) daily calcium

PREP TIME: 10 MINUTES
TOTAL TIME: 1 HOUR
SERVINGS: 4

4 c low-sodium chicken or vegetable broth
1 slice (⅓" thick) pancetta (about 1½ oz), diced
1 tsp olive oil
2 large shallots, chopped (about ½ c)
3 cloves garlic, chopped
1⅓ c pearled barley
1¼ c frozen peas
½ c chopped sun-dried tomatoes (not oil packed)
1 oz Parmesan, shaved

1. HEAT the broth and 2½ cups water in a medium saucepan on medium-high heat until the liquid is steaming (do not boil). Reduce the heat to medium low to keep warm. Heat a large pot or Dutch oven on medium-low heat. Add the pancetta and cook, stirring frequently, until lightly browned and crisp, 6 to 8 minutes. Transfer to a paper towel-lined plate with a slotted spoon.
2. ADD as much of the olive oil as needed to the rendered fat in the pot to equal approximately 2 teaspoons. Add the shallots and cook on medium low until soft, 2 to 3 minutes. Add the garlic and barley and cook, stirring frequently, until the barley is slightly toasted and fragrant, about 2 minutes. Add 1 cup of the broth mixture and simmer, stirring occasionally, until the liquid is nearly absorbed, 7 to 8 minutes. Repeat with the remaining broth, adding 1 cup at a time and simmering until nearly absorbed, until the barley is tender, about 35 minutes total. (You will use between 5½ and 6½ cups broth mixture, so you may have some leftover.)
3. STIR in the peas and tomatoes and cook until heated through, about 2 minutes. Stir in the pancetta. Season to taste with salt and freshly ground black pepper.
4. DIVIDE among 4 bowls and top with the Parmesan.

NUTRITION (per serving: about 1⅓ cups) 398 cal, 19 g pro, 66 g carbs, 7 g fat, 2 g saturated fat, 966 mg sodium

52% (13 g) daily fiber

PREP TIME: 20 MINUTES
TOTAL TIME: 30 MINUTES
SERVINGS: 6

2 Tbsp olive oil
2 Tbsp white wine or cider vinegar
1 tsp Dijon mustard
Juice of 2 oranges (about ⅔ c)
1¼ c chopped pitted Medjool dates
¾ c chopped shelled pistachios
6 c arugula (about 6 oz)
1 can (15 oz) chickpeas, rinsed and drained
½ med red onion, thinly sliced (about ½ c)
16 oz part-skim ricotta
1 whole grain baguette, cut on the diagonal into 18 slices (each ⅓" thick)

1. HEAT oven to 400ºF. Combine oil, vinegar, mustard, orange juice, ¼ cup of the dates, and 1 Tbsp of the pistachios in blender and puree until smooth. Blend in a small amount of water if necessary to achieve a thick, pourable consistency. (Alternatively, puree using an immersion blender and accompanying blending cup.)
2. COMBINE arugula, chickpeas, onion, and ⅓ cup of the pistachios. Set aside 3 Tbsp of the dressing. Add remaining dressing to arugula mixture and toss well.
3. COMBINE ricotta and remaining dates and pistachios in medium bowl. Season with pepper.
4. ARRANGE bread on baking sheet in single layer. Bake, rotating baking sheet about halfway through, until lightly browned and crisp, 5 to 8 minutes. Spread each bread slice with 2 to 3 Tbsp of the ricotta mixture. Divide salad among 6 plates. Stack 3 ricotta-topped bread slices on each plate. Drizzle evenly with reserved dressing and serve immediately.

NUTRITION (per serving) 533 cal, 23 g pro, 65 g carb, 10 g fiber, 22 g fat, 6 g sat fat, 319 mg sodium

40% (10 g) daily fiber
36% (364 mg) daily calcium
32% (19 mg) daily vitamin C
25% (886 mg) daily potassium
1 serving carotenoid-rich food (arugula)

PREP TIME: 20 MINUTES
TOTAL TIME: 40 MINUTES
SERVINGS: 4

Zest of 1 orange (about 1 Tbsp)
Juice of 1 orange (about ⅓ c)
2 Tbsp honey
1 Tbsp white or yellow miso paste
2 tsp reduced-sodium soy sauce
10 oz rice noodles (pad Thai noodles)
2 tsp canola oil
1¼ lbs medium shrimp, shelled and deveined
3 lbs asparagus, tough ends trimmed, cut into 3" lengths
8 scallions, white and some green, sliced (about ½ c)
1 Tbsp peeled, chopped fresh ginger (1" piece)
½ tsp red-pepper flakes

1. WHISK together the orange zest, orange juice, honey, miso, and soy sauce in a small bowl. Set aside. Bring a large pot of water to a boil on high heat and add the rice noodles. Reduce the heat to medium low and simmer until al dente, 5 to 7 minutes. Drain.
2. HEAT the oil in a large skillet on medium-high heat. Add the shrimp and cook until the outsides are golden brown and the centers are opaque, 3 to 4 minutes, stirring once or twice. Transfer to a bowl.
3. ADD the asparagus to the skillet and cook, stirring frequently, 1 to 2 minutes. Add ⅔ cup water and simmer until evaporated, stirring frequently, 3 to 4 minutes. Add the scallions and ginger and cook, stirring frequently, until the asparagus is crisp-tender, about 1 minute.
4. ADD the reserved orange juice mixture and simmer until slightly thickened, 2 to 3 minutes. Add the shrimp and rice noodles and cook, stirring constantly, until heated through and coated with the sauce, 1 to 2 minutes. Divide among 4 serving bowls and sprinkle with the pepper flakes to taste.

NUTRITION (per serving: 2¼ c) 370 cal, 7 g pro, 81 g carbs, 3 g fat, 0 g saturated fat, 307 mg sodium

38% (23 mg) daily vitamin C
33% (6 mg) daily iron
28% (111 mcg) daily folate
2½ servings carotenoid-rich food (asparagus)

PREP TIME: 15 MINUTES
TOTAL TIME: 35 MINUTES
SERVINGS: 4

5 c baby spinach leaves (5 oz)
1½ lbs sweet potatoes, peeled and cut into 3/4" chunks
4 strips lower-sodium bacon, halved crosswise
1½ c grape tomatoes, halved
2 cloves garlic, chopped
3 Tbsp red wine vinegar
2 Tbsp honey
½ c pumpkin seeds, toasted

1. HEAT the oven to 425°F. Place the spinach in a large serving bowl. Lightly coat a baking sheet with cooking spray. Add the potatoes and season with ¼ teaspoon salt and freshly ground black pepper. Mist with cooking spray, toss to combine, and spread in a single layer. Roast, turning halfway through, until tender and golden brown, 25 to 30 minutes.
2. PLACE the bacon in a large nonstick skillet on medium heat. Cook until browned and crisp, turning halfway through, 8 to 10 minutes. Transfer the bacon to a paper towel-lined plate, cover with additional paper towels, and press lightly to remove excess fat. Crumble when cool enough to handle.
3. DISCARD all but 1½ tablespoons of the bacon fat from the skillet. Heat on medium-low heat and add the tomatoes and garlic. Cook, stirring occasionally, until tomatoes soften, 2 to 3 minutes. Stir in the vinegar and honey.
4. DRIZZLE the hot tomato mixture over the spinach and toss to coat. Add the pumpkin seeds, sweet potatoes, and bacon and toss. Season to taste with salt and black pepper.

NUTRITION (per serving: 1½ c) 285 cal, 10 g pro, 41 g carbs, 10 g fat, 3 g saturated fat, 305 mg sodium

47% (28 mg) daily vitamin C
35% (141 mg) daily magnesium
3½ servings carotenoid-rich foods (spinach, sweet potatoes, grape tomatoes)

PREP TIME: 20 MINUTES
TOTAL TIME: 35 MINUTES
SERVES: 4

¼ c smooth peanut butter
5 Tbsp light coconut milk
2 tsp unseasoned rice vinegar
2 tsp honey
1 tsp Sriracha or hot sauce
3 Tbsp reduced-sodium soy sauce
1 c roasted unsalted peanuts
1 Tbsp canola oil
1 red bell pepper, chopped (about 1¼ c)
½ large red onion, chopped (about ¾ c)
1½ lbs ground chicken breast
2 fresh jalapenos, seeded and chopped (about ⅓ c)
2 Tbsp peeled and chopped fresh ginger (2" piece)
2 c shredded carrot
Juice of 2 limes (about ¼ c)
1/2 c chopped cilantro
2 small heads Bibb lettuce, stem ends trimmed, leaves separated

1. COMBINE the peanut butter, coconut milk, vinegar, honey, Sriracha, and 1 tablespoon of the soy sauce in a small bowl. Finely chop ¼ cup of the peanuts and stir into the sauce. Coarsely chop the remaining peanuts for filling.
2. HEAT the oil in a large skillet on medium-high heat. Add the bell pepper and onion and cook, stirring frequently, until lightly browned, about 7 minutes. Add the chicken, jalapenos, and ginger and cook, crumbling the chicken as you stir, until it is no longer pink, about 6 minutes. Add the carrot, lime juice, and the remaining 2 tablespoons soy sauce. Cook until the carrot is tender and the liquid is reduced by about half, 2 to 3 minutes. Stir in the cilantro and the coarsely chopped peanuts. Remove from the heat.
3. DIVIDE the lettuce leaves and chicken mixture among 4 plates. Serve with the sauce.

NUTRITION (per serving: 1¾ c chicken and 2½ Tbsp sauce) 586 cal, 52 g pro, 30 g carbs, 32 g fat, 5 g saturated fat, 707 mg sodium

123% (74 mg) daily vitamin C
32% (8 g) daily fiber
29% (115 mcg) daily folate
27% (8 IU) daily vitamin E
1½ servings carotenoid-rich foods (red bell pepper, carrots)