nutrient-rich

ExpertQA

• Are eggs part of a healthy diet?

• Are energy bars a good pre- or post-workout snack?

• Is dried fruit as healthy as fresh fruit?

• Now that the FDA says I shouldn't give my child cold medicines, how can I ease his cold symptoms?

• Do men need calcium supplements?

• Are my mood swings and headaches premenopausal symptoms? I'm only 37!

• Does frozen yogurt have the same health benefits as regular yogurt?

Recipe

• Curried Barley Pilaf

  Make a healthy side dish exotic by swapping plain rice for barley and spicing it with curry.

• Grilled Tuna with Zesty Tropical-Fruit Salsa

  Vitamin-rich tropical-fruit salsa is a fresh and flavorful accompaniment to heart-healthy tuna.

• Grilled Pork Tenderloin With Cocoa Chile Rub

  A rich spice blend gives grilled pork tenderloin an antioxidant-packed flavor boost.

• Watermelon Gazpacho

  Blend sweet seasonal watermelon with onions, cucumbers and fresh herbs for a savory, refreshing soup.

• Seasalt and Garlic Kale Chips

  Forget potato chips. For a crispy, crunchy treat, try these kale chips instead. They're quick and easy to make, loaded with nutrients, and oh so delicious!

• Farro Salad With Cucumber and Tomato

  Farro, a nutty and sweet whole grain, makes for a deliciously light and filling salad at barbeques and picnics.

• Grilled Moroccan Salmon With Spiced Yogurt Sauce

  Rich in heart-healthy omega-3 oils, this sweet-and-spicy grilled salmon will perk up your next summer barbecue.

• Irish Soda Bread

  Make this hearty Irish treat healthy by using whole wheat flour and low-fat buttermilk.

• Hearty Spring Green Soup

  Healthy springtime vegetables combine in this hearty, delicious soup. Yum!

• Hummus With Whole-wheat Pizza Crust Wedges

  Get your pizza fix -- minus the fat! This fiber-rich dip is sure to please at your next party.

• 3-grain Waffles With Fresh Strawberries

  One taste of this triple whole-grain goodness and you'll never go back to frozen waffles again.

• Hot Collard Green and Artichoke Dip

  Serve this minimal-calorie, spicy and savory dip at your next pigskin party to score big points with your home team.

• Red Rice Salad With Apples, Walnuts and Gorgonzola

  Red rice and red walnuts give this easy-to-make rice salad out-of-the-ordinary pizzazz.

• Pan-seared Scallops With Cabernet Mushroom Shallot Sauce

  Bold flavors complement elegant seafood in a recipe that’s as heart-healthy as it is simple.

• Red Banana and Blood Orange Smoothie

  If you like a good smoothie, you'll love this exotic twist made with ripe red bananas, luscious blood oranges, kefir and Greek yogurt.

• Honey-glazed Carrots and Edamame

  These sweet-and-salty, protein-packed veggies make a satisfying heart-healthy snack or side dish.

• Pear and Cheese Quesadillas

  The best snacks are those with a variety of nutrient-rich food groups represented. This quesadilla fits the bill because it contains fruit, dairy and whole grains.

• Turkey, Apple and Cranberry Panini

  Lighten your turkey leftovers with this sweet-and-salty sandwich that's packed with protein, fiber and potassium.

• Savory Stuffing

  Make your feast a little lighter with this quick savory stuffing recipe.

• Easy Homemade Chunky Applesauce

  It's apple season. Take advantage by stirring up this comforting homemade applesauce.

• Sauteed Rainbow Swiss Chard

  Easy to prep and packed with vitamins, savory Swiss chard partners perfectly with all meats.

• Old-fashioned Glazed Meatloaf

  Recreate your mom's comfort-meal meatloaf -- but healthier -- with this high-protein recipe.

• Greek Yogurt, Granola and Citrus Parfait

  This crunchy, tangy and protein-packed breakfast is a tasty staple for any weight loss plan.

• Harvest Salad With Fall Fruits and Cranberry Vinaigrette

  Sweet seasonal fruits like apples, pears and cranberries make an ordinary green salad extraordinary.

• Roasted Sweet Potato Salad

  Sweet potatoes and pineapple add an extra dose of antioxidants -- and flavor -- to this crowd-pleasing fall side dish.

• Maple Apple Baked Beans

  Sweet maple syrup and tart Granny Smith apples combine with smoked bacon for a savory, fiber-rich fall side dish.

• Hit the Trails Snack Mix

  Pack this salty-sweet, antioxidant-rich energy treat for your next bike or hike.

• Heirloom Tomato Salad With Grilled Shrimp, Goat Cheese and Creamy Chive Buttermilk Dressing

  Shrimp lend low-fat protein to a flavorful blend of fresh seasonal greens, zesty goat cheese, rich heirloom tomatoes and creamy buttermilk dressing.

• Confetti Cucumber and Radish Salad

  Fresh, Asian-style vinaigrette finishes this crisp, antioxidant-rich veggie confetti of yellow, red and orange bell peppers with green cucumbers and white radishes.

• Chocolate Zucchini Cake

  Why bake bread when you can have cake? This decadent zucchini dessert boasts antioxidants too, with chocolate, whole-wheat flower and walnuts.

• Israeli Couscous With Grilled Peaches and Pistachios

  Pair savory pistachios and onions with sweet, juicy in-season peaches for this flavor-packed picnic accompaniment.

• Grilled Whole Carrots With Fresh Nutmeg

  Give this naturally sweet side-dish a unique flavor kick with a dose of fresh parsley and ground nutmeg.

• Asian Sweet-and-sour Four-bean Salad

  Hot Chinese mustard and soybeans add an Asian flair to this fiber-rich bean salad -- perfect for picnics and potlucks.

• Spiced Cherry-Lime Salsa

  Think outside the pie by using this sweet summer fruit as a spicy dip or meat accompaniment.

• Cherry Almond Scones

  Whether for breakfast or a snack, these 100 percent whole-grain scones are packed with wholesome goodness.

• Grilled Smoky Swordfish Kabobs With Pineapple and Red Bell Pepper

  Grill up these light, fresh and fruity seafood kabobs in 10 minutes or fewer at your next summer barbeque.

• Grilled Purple Potatoes

  These savory, low-salt spuds are packed with fiber -- and the purple skins pack a special antioxidant punch.

• Triple Berry Ice Pops

  Freshen up with this low-calorie, high-flavor, easy frozen snack.

• Korean Beef Lettuce Wraps

  Roll up lower-fat, marinated Korean beef with sticky white rice and kimchi for a satisfying -- but healthy -- lunch.

• Spiced Rhubarb Chutney

  Spice up seasonal rhubarb with traditional Indian seasonings to make a light, sweet and savory dip or spread.

• Green Pea and Mint Soup

  This refreshing, calorie-light dinner is also surprisingly filling, packed with healthy veggie fiber and protein.

• Blueberry Meyer Lemon Coffee Cake

  Whole grains plus antioxidant-rich lemons and blueberries boost the health quotient of this rich brunch favorite.

• Spinach, Arugula and Walnut Pesto With Whole-wheat Linguine

  This reduced-fat pesto is high in antioxidants. Pair it with whole-wheat pasta for a fast, filling and nutrient-rich meal.

• Ginger Orange Broccolini With Spring Vegetables

  Add some spring colors to your dinner plate with this fresh, flavorful, seasonal side dish.

• Banana-macadamia Pancakes

  Hearty banana-nut pancakes get heart-healthy with whole-wheat flour, flaxseed and oats.

• Jicama, Mango and Black Bean Salsa

  Zesty mango salsa is great by itself or as a fresh accompaniment to fish, chicken and pork dishes.

• Mediterranean Herbed Bean Salad

  Make a light, fresh and high-fiber salad in minutes with a few classic Mediterranean ingredients.

• Zesty White Chicken Chili

  Get all of the comfort of hearty home-cooked chili -- for a fraction of the fat and calories.

• Savory Salmon Cakes

  Pair zesty fried salmon cakes with whole-wheat buns for a high-protein, heart-healthy twist on your usual burger.

• Fruit Compote With Cinnamon and Citrus

  Switch up your snack or breakfast routine with this simply sweet and fiber-full fruit compote.

• Gnocchi With Pumpkin Rosemary Sauce

  Pair a hearty seasonal fruit with whole-wheat gnocchi for this fast and nutrient-rich winter dinner.

• Sage and White Cheddar Biscuits

  Bake warm and savory biscuits for brunch or enjoy as a party snack with this healthy whole-grain, high-calcium recipe.

• Merry Cherry Punch

  Cut your liquid calories in half with this antioxidant-packed party drink.

• Smoked Salmon, Lemon and Dill Pinwheels

  Salty, zesty and heart-healthy, this crowd-pleasing appetizer is an easy accompaniment for your upcoming holiday festivities.

• Cinnamon Ginger Cranberry Sauce

  Thanksgiving just wouldn't be right without cranberry sauce. It's quite easy to make from scratch, and you can create your own flavor combinations by adding different juices, fruits and spices.

• Smashed Potatoes With Chives

  Get the "right" kind of carbs with this creamy (but remarkably reduced-fat) mashed potato recipe.

• Oven-roasted Cauliflower

  This nutrient-rich, toasted-caramel cauliflower will please even sworn cauli-phobes.

• Maple-Shallot Pork Chops with Spiced Couscous

  Pair lean pork with sweet maple syrup-shallot sauce and spiced couscous for a quick and festive autumn meal.

• Spiced Pear-Walnut Muffins

  Rich, filling muffins get heart-healthy with whole grains, pears and walnuts.

• Thai Beef Burgers with Grilled Ginger Pineapple

  Lean burgers go global with tangy grilled pineapple and spicy Thai sauce.

• Root Beer Baked Beans

  Root beer gives these fiber-full baked beans a sweet twist.

• Apple Cherry Salad With Pecans

  A new twist on the classic Apple Waldorf Salad, this nutrient-rich version contains more apples and the latest superfood fruit: dried cherries.

• Oven-roasted Asparagus

  Try oven-roasting over steaming this time: Aside from yielding better taste, roasting allows the olive oil used to absorb nutrients like vitamin A in asparagus.

• Zesty Guacamole

  This fresh take on a classic Mexican appetizer is so good -- and good for you -- you might want to double dip!

• Roasted Sweet Potatoes and Summer Vegetables

  Perfect for hot summer days, this delicious blend of sweet potatoes, sweet onions, zucchini and squash is great on the grill and can be served warm or at room temperature. So easy to make it's almost like not cooking!

• Spinach-stuffed Sole

  This fish dish is healthy, delicious and easy to prepare and enjoy.

• Sweet and Sour Shrimp With Asian Vegetables, Pineapple and Brown Rice

  This balanced meal in a bowl is high in protein, whole grains and taste -- but low in preparation effort.

• Cherry Cranberry Sauce for Ham or Pork

  Make your meat taste sweet with a fruity sauce that packs plenty of antioxidant punch.

• PB, B and K Sandwich

  You may never go back to the old peanut butter and jelly after tasting this fruit-infused powerhouse on a plate.

• Oven-roasted Broccoli

  Sick of eating the same old steamed stalk? Refresh your taste for the floret by roasting in this four-ingredient recipe.

• Orange Gingersnaps

  The whole-wheat flour and antioxidant ginger in these cookies make munching guilt-free.

• Kale With Apples and Onions

  Dark leafy greens are extremely nutrient-rich and so easy to prepare. Take advantage of the convenient, prewashed and pretrimmed bags of kale and other greens (collard, mustard and turnips) found in the produce department.

• Hearty Cinnamon Oatmeal With Apricots

  This hearty oatmeal breakfast is all you need to get you started on a cold winter morning.

• Very Berry Smoothie

  Kick-start your morning with this power-packed smoothie filled with the right kind of healthy carbs, protein (from the yogurt) and calcium.

• Winter Squash Soup

  Just one cup of this flavorful antioxidant-rich soup will instantly warm you up, and provide all your vitamin A for the day!

• Fiesta Bean and Corn Salad With Cilantro Lime Dressing

  For a refreshing finish, top this fiber-, protein- and nutrient-rich salad off with fresh lime juice dressing.

• Tropical Fruit Salad

  Once you realize that all forms of fruit -- fresh, canned, frozen or dried -- count as nutrient-rich choices, you'll have no problem eating more every day.

• Seafood Avocado Wraps

  Fish contains vital omega-3 fatty acids, and vegetables help maintain your healthy immunity. Wrap it all together in whole-wheat tortillas, and you'll have a light, fun and super-healthy meal.

• Whole-grain Sweet-potato Pancakes

  Fresh-cooked, or even canned, sweet potatoes combined with whole-wheat flour transform this easy recipe into a delicious vitamin-packed meal.

• Spicy Beef and Three-bean Chili

  The right combination of ingredients yields the perfect party snack: A bold chili full of heart-healthy nutrients.

• Pasta Shells With Creamy Peanut Sauce

  Whole-wheat pasta is healthy, wholesome and filling. Combined with this creamy sauce, it makes for smaller portions full of flavor -- a balanced meal for the whole family.

• Salmon With Asian Ginger Glaze

  A simple three-ingredient glaze adds a sweet and savory flavor boost to salmon. Oven-roasting is fast -- figure on only 10 minutes' cooking for every inch of fish thickness -- and cleanup is a snap with a foil-covered pan.

• Oatmeal Raisin Date Bars

  Need to satisfy that sweet tooth? Here's a fiber- and nutrient-rich twist on an old favorite, the oatmeal cookie.

• Meatless Chipotle Burrito/Taco Filling

  Great for a tailgate party or a weeknight meal, no one will know this low-fat and no-saturated-fat "meaty" filling is actually meatless.

• Lentil and Vegetable Soup

  Lentils, a type of dried beans, are some of the most nutrient-rich foods you can eat. Make a big batch, store in the refrigerator and enjoy at several meals -- what a timesaver!