Ingredients
Serves: 4

1 1/4 pound wild salmon, skin removed, cut into 4 pieces
2 tablespoons whole grain mustard
2 tablespoons 100% pure maple syrup
1 clove garlic, minced
Juice of 1/2 a lemon

Wild Salmon
Wild caught salmon is a sustainable seafood pick, packed with protein and omega-3 fats — 4 ounces raw has 1,660 milligrams of omega-3 fats, which is why it made our list of Top Foods to Battle Bad Cholesterol.

Preheat oven to 400-degrees Fahrenheit. Place salmon pieces on a sheet pan lined with parchment paper. Season with salt and pepper; roast for 10 minutes.

Whole Grain Mustard
You can spot whole grain mustard by the tiny round mustard seeds running through it. Those yellow seeds are packed with iron and selenium; they also contain some omega-3 fats! Despite its low calorie count (only 30 calories per tablespoon), this course mustard adds tangy flavor and texture.

Maple Syrup
It’s not just for pancakes anymore! Maple syrup is an outrageously delicious way to add some natural sweetness to a dish. Make sure to pick 100% pure syrup; there are some imposters out there made from water and corn syrup.

Garlic
This sweet and tangy salmon needs some spice from fresh garlic. There’s some research to support that a compound in garlic called allicin has antibacterial properties. Some other research is looking into how garlic may help lower cholesterol — for now the jury is still out, but it’s delicious either way.

Lemon Juice
Finally, a squeeze of fresh lemon juice balances the sweetness and cuts through some of the strong salmon flavor.

In a small bowl, combine mustard, maple syrup, garlic and lemon juice. After 10 minutes of cooking, brush salmon with mixture and return to the oven for 5 minutes or until salmon is just cooked through.

Nutrition Information (per serving):
Calories: 240
Total fat: 9 grams
Saturated fat: 1.5 grams
Carbohydrates: 14 grams
Cholesterol: 50 milligrams
Sodium: 125 milligrams
Protein: 25 grams

Ingredients:
4 cups chicken broth
1 (14 ounce) can light coconut milk
2 tablespoons hoisin sauce
1 cup sliced mushrooms
4 ounces cooked rice noodles

Chicken Broth
Broth gives a low-calorie base flavor to this simple soup. Make a batch of your own over the weekend or get the low-sodium canned or boxed version. Use vegetable broth to make the recipe vegetarian.

Bring broth to a simmer over medium high heat. NOTE: if you’ve got a piece of ginger root or lemongrass in the fridge, toss it in to infuse the broth with even more flavor.

Light Coconut Milk
Coconut milk offers up the silky texture and is the star flavor in this dish. The light version has half the fat and calories and is still “coconutty.” Coconut is one of the few plant sources of less-healthy saturated fat, but it’s also chocked full of minerals such as iron and magnesium for healthy red blood cells and bones. Feel free to enjoy it, but in moderation.

Hoisin Sauce
Many Thai-style soups call for a long list of ingredients such as fish sauce, sugar, vinegar and soy sauce. Prepared hoisin sauce contains many of these for an easy all-in-one substitute — look for it where you buy soy sauce in the grocery store.

Mushrooms
Mushrooms give a hearty bite and earthy flavor that compliments the coconut broth; they’re also one of the only plant sources of vitamin D.

Rice Noodles
Tender rice noodles make this soup a meal (and they’re fun to eat with chopsticks!) — they’re also fat-, cholesterol- and gluten-free.

Cook the noodles ahead of time in boiling water for 4 to 6 minutes.

Add coconut milk, hoisin, mushrooms and noodles; mix well to combine flavors and dissolve hoisin sauce. Return to a simmer, cook for 10 to 12 minutes and serve.

Nutrition Info:
Servings: 4 (1 1/3 cups each)
Calories: 244
Total Fat: 9 grams
Saturated Fat: 6 grams
Total Carbohydrate: 32 grams
Protein: 7 grams
Sodium: 235 milligrams
Cholesterol: 0 milligrams
Fiber: 1.5 grams

Recipe Variations:
• Replace mushrooms with baby spinach or bean sprouts.
• Add cooked shredded chicken or shrimp and scallions for a more substantial meal.

Ingredients:
12 ice cubes
2 1/2 cups of seltzer
2 cups 100% cranberry juice
2 tablespoons honey
1 orange, thinly sliced

Seltzer
Seltzer, sparkling water or club soda gives beverages a soda-like feel without all the sugar (or fake sugar). I grew up on seltzer, so that’s what I prefer to use. With no calories, caffeine, artificial colors, preservatives or sweeteners, this is my kind of ingredient! Use more seltzer if you like your beverage a little less sweet.

Place ice cubes into pitcher. Add seltzer.

Cranberry Juice
Always use 100% juice to ensure the least amount of added sugars. Read the label to make sure your juice also contains 100% vitamin C. Because it’s easily destroyed during the processing, many companies add it back in to their juices. For different flavors you can also try apple cider or orange juice.

Add 2 cups of cranberry juice to a large pitcher.

Honey
I love the clover honey that I picked up at my farmers’ market a few months ago — better still, local honey is linked to lowering the incidence of allergies. As an alternative, sweeten your spritzer with agave syrup.

Mix in 2 tablespoons of honey.

Orange
A thinly sliced orange adds pizazz to your drink and some extra vitamin C. If you’re more in the Christmas spirit, add a handful of refreshing mint leaves for a red and green combination that everybody will love.

Add orange slices and stir to combine.

Nutrition Info (per serving):
Servings: 4 (about 1 cup per person)
Calories: 100
Fat: 0 grams
Saturated Fat: 0 grams
Protein: 0 grams
Carbohydrate: 26 grams
Sodium: 39 milligrams
Cholesterol: 0 milligrams
Fiber: 0 grams

Ingredients:
6 (8-inch) whole wheat flour tortillas
1 1/2 cups leftover vegetables
8 ounces cooked leftover turkey
1 cup shredded Monterey Jack cheese
Salsa

Whole Wheat Flour Tortillas
Chances are you weren’t serving tortillas at your Thanksgiving table, but you can’t make quesadillas without them. The nutty flavor of whole wheat makes these super tasty, and the extra boost of fiber doesn’t hurt either.

Heat a nonstick skillet over medium heat and spray with cooking spray. Place tortillas on a flat surface, such as a plate or cutting board.

Monterey Jack Cheese
A light sprinkle of cheese will hold your quesadillas together. I like Monterey Jack because it’s mild and melts beautifully (something like cheddar might be too strong along with the leftover veggies).

Leftover Vegetables
I have leftover broccoli and parsnips this year. In years past, I’ve made this recipe with mushrooms, turnips, spinach and even green beans. To give a hint of new flavor, sprinkle with a pinch of smoked paprika or ground cumin.

Cooked Turkey
This is great place to use all those tiny turkey scraps. Turkey adds protein and flavor, and this is definitely a different spin on your typical turkey leftovers.

Top one tortilla with 1/4 cup of cheese, half the vegetables and half the turkey, followed by another 1/4 cup of cheese and a second tortilla. Carefully transfer to the skillet and cook for 4 to 5 minutes per side* or until tortillas are golden and cheese is melted. Remove from skillet and set aside to cool slightly. Repeat steps with remaining ingredients to make second quesadilla.

*Flip Tip: To flip over your quesadilla, top with a dinner plate while still in the skillet. While holding the plate in place, flip over the skillet and place quesadilla onto the plate – then slide it back into the skillet, uncooked side down, to finish cooking.

Salsa
Any kind of your favorite salsa will do for this recipe. Take some help from the store or make your own. You can also try revitalizing your leftover cranberry sauce into cranberry salsa.

Slice each quesadilla into four pieces and serve with salsa.

Nutrition Info (per serving):
Servings: 6 (2 pieces per person)
Calories: 323
Fat: 12 grams
Saturated Fat: 4 grams
Protein: 21 grams
Carbohydrate: 29 grams
Sodium: 515 milligrams
Cholesterol: 50 milligrams
Fiber: 3 grams

Ingredients:
8 ounces dry whole-grain elbow pasta (Barilla Plus recommended)
1 cup frozen green peas
5 ounces canned tuna, packed in water
1/2 cup chopped celery
1/4 cup balsamic vinaigrette

Whole-Grain Pasta
Whole-grain pasta makes this dish a satisfying meal. A serving has the same calories as regular pasta but higher amounts of protein, fiber and vitamins. Your options don’t end at whole wheat — try brown rice pasta or a multigrain pasta like Barilla Plus.

Frozen Peas
I keep frozen peas in my freezer at all times. They add flavor, texture and color to soups, rice and hot and cold pasta dishes. They’re low in calories, high in fiber and protein and also contain healthy doses of vitamins A, C, K and folate.

Cook pasta according to package directions and add frozen peas for the last 15 seconds of cooking; drain and set aside to cool slightly.

Canned Tuna
Canned tuna is an easy and affordable way to get some healthy protein and omega-3 fats. I use solid albacore tuna for this recipe because it’s firm and stands up to the other ingredients. Chunk light tuna is a popular alternative because it’s lower in mercury, but it’s also lower in omega-3s (and despite the name “light,” it has about the same amount of calories). Because this recipe only uses one can of tuna, the mercury count per serving stays very low.

Celery
Celery adds fresh flavor and crunch to this salad. I’ve also experimented with carrots and cucumber, but celery wins in my book — especially paired up with tuna. Celery’s in season right now so grab some on your next trip to the farmers’ market.

Balsamic Vinaigrette
Using vinaigrette instead of mayo means you’re getting healthy fat from vegetable oils (like olive and canola) instead of saturated fat and cholesterol. Make my quick vinaigrette recipe, or use your favorite store-bought brand. Just check labels carefully to avoid the ones loaded with added sugar. Newman’s Own and Annie’s are some good picks.

Combine pasta and peas in a large bowl with tuna, celery and balsamic vinaigrette. Season with 1/4 teaspoon kosher salt and freshly ground black pepper to taste; mix well to combine. Serve slightly chilled or at room temperature. Enjoy this salad as is or pile it over mixed greens.

Nutrition Info:
Servings: 6 (1 cup per person)
Calories: 234
Fat: 8 grams
Saturated Fat: 1 gram
Protein: 13 grams
Carbohydrate: 28 grams
Sodium:191 milligrams
Cholesterol: 10 milligrams
Fiber: 4 grams

Ingredients:
1 package split chicken breasts (2 to 2 1/2 pounds)
3/4 cup diced red bell pepper
1 teaspoon curry powder
2 tablespoons mayonnaise
8 large leaves Bibb lettuce

Optional garnishes: slivered almonds, golden raisins, chopped scallions, fresh basil

1) Split Chicken Breasts
After I tried roasting, rather than poaching, the chicken for this recipe, I’ve never gone back to the old way. Split chicken breasts come with the bone in and skin on, which helps retain moisture and flavor. You remove the skin after cooking, so you’re left with only the lean, juicy breast meat.

Preheat oven to 375 degrees. Place chicken breasts on a sheet pan lined with aluminum foil. Drizzle each piece with a 1/2 teaspoon of olive oil, and season well with salt and pepper. Bake for 35 to 40 minutes (or until the internal temperature reads 160 degrees on a meat thermometer). Remove from oven and set aside to cool.

2) Red Bell Pepper
Bell peppers actually have more vitamin C than oranges; in this dish, they add sweetness, crunch and a bright punch of red.

Once the chicken is cool enough to handle, discard the skin and remove breast meat from the bone; chop or shred into bite-sized pieces. Transfer chicken to large bowl and add the diced pepper.

3) Mayonnaise
Yes, folks, REAL mayo. For a recipe like this, there’s just no substitute. High-fat foods like mayonnaise aren’t the enemy if you keep portions sensible. You only need a little bit for this entire recipe.

4) Curry Powder
Curry powder is actually a spice blend that often includes turmeric, coriander, cardamom, fennel, cloves, cumin, ginger, cinnamon and different types of peppers. Many of these spices, turmeric and cinnamon in particular, are potent sources of inflammation-fighting antioxidants. All curry blends are different; some are hotter or sweeter than others. If you find that this dressing needs a little extra sweetness, add a drizzle of honey.

In a small bowl, combine mayonnaise, curry powder, 1/4-teaspoon kosher salt and 2 teaspoons of water; whisk well. Add dressing to chicken and peppers, and mix gently to combine.

5) Bibb Lettuce
You can’t have lettuce cups without lettuce. Also known as “Boston” or “butterhead,” these tender large leaves make perfect edible serving bowls. Despite having virtually no calories, each leaf contains 10% of your daily dose of vitamin A and 19% of your vitamin K. You could really use any kind of large-leaf lettuce for this recipe (romaine would work well), but I like Bibb’s delicate texture and flavor.

Scoop half-cup portions of chicken mixture into each lettuce cup. Enjoy as is, or mix things up by experimenting with different garnishes. Add slivered almonds for crunch, raisins for sweetness or scallions and basil for some freshness.

Nutrition Info:
Serving: 2 lettuce cups
Calories: 220 calories
Total Fat: 8.5 grams
Saturated Fat: 1.5 grams
Total Carbohydrate: 3 grams
Protein: 32 grams
Sodium: 294 milligrams
Cholesterol: 87 milligrams
Fiber: 1 gram
*This analysis does not include optional garnishes.

Ingredients:
2 slices whole-grain bread (bakery-fresh recommended)
1 tablespoon hummus
2 slices tomato
1/2 small cucumber, thinly sliced lengthwise
1 slice low-fat cheese

1) Whole-Grain Bread
To set this sandwich apart from all the rest, start with freshly baked bread. Store-bought brands can be tasty and convenient, but when you’re only working with 5 ingredients, you want them to be the best. For this recipe, I stopped by the Sono Baking Company and picked up a loaf of whole-wheat sourdough — choose any whole grain variety for extra hunger-fighting fiber.

Can’t make it to the local bakery? Check out our tips for buying the best breads at the grocery store.

2) Hummus
This is the secret ingredient. Just a little bit of smooth and creamy hummus adds amazing texture, flavor, protein and healthy fat — way better than the saturated fat in mayo! I had some homemade hummus in the fridge, but you can also use store-bought. I like to buy the plain kind and jazz it up myself with fresh herbs, hot sauce or a spoonful of pesto.

Place bread slices on a plate (toasting is optional), and spread each with 1/2 tablespoon of hummus.

3) Cucumber
Fresh cucumbers add a cool crunch for virtually no calories (one cup has only 15, so pile them on). For sandwiches, I like to slice them lengthwise to prevent sliding –- use a hand-held mandoline for perfectly even cuts. Save leftovers for snacking or a cucumber salad. To take advantage of all the nutrients in cucumbers (including vitamins K and C), eat the skin. Just avoid the waxy ones –- go for the English or “hothouse” kinds or, better yet, get them fresh from the garden or a local farm.

4) Tomato
‘Tis the season for fresh tomatoes! A few thin slices give this sammy color, mouthwatering flavor and some vitamin C. I used a plump and juicy heirloom tomato fresh from the farmers’ market.

Layer cucumber and tomato on one slice of bread and sprinkle with salt and freshly ground black pepper.

5) Low-fat Cheese
I love cheese, but it can be high in calories, fat and cholesterol. Thanks to low-fat versions (there are a ton of good ones available nowadays) you can enjoy tasty cheese without the worry. A mild cheese such as muenster or havarti adds creamy, cheesy goodness to this dish — plus, some calcium and protein.

Lay one slice of cheese over the tomato. Top with the remaining slice of bread, cut in half and serve.

Learn more about how to buy the best low-fat cheeses.

Nutrition Info:
(per sandwich)
Calories: 300
Total Fat: 10 grams
Carbohydrate: 40 grams
Protein: 14 grams
Sodium: 450 milligrams
Cholesterol: 18 milligrams
Fiber: 6 grams

Ingredients:
15 Persian or Kirby cucumbers, thinly sliced (peeling optional)
1 tablespoon salt
1/3 red onion, thinly sliced
1/2 red bell pepper, thinly sliced
1/4 cup rice vinegar
2 tablespoons olive oil
Ground black pepper, to taste
4 sprigs dill, chopped

1) Persian cucumbers
These small cucumbers, similar to Kirby, work great in salads and don’t have many seeds. I like to keep the skin on to up the fiber (just wash the outside well); it also gives the dish a gorgeous green color. Cucumbers are an excellent source of vitamin K and a good source of the antioxidant vitamin C.

Lay cucumbers flat on a cookie tray lined with paper towels. Sprinkle with salt and let stand 1 hour. Squeeze one handful of cucumbers at a time and place squeezed cucumbers in medium bowl; discard squeezed juice.

2) Red Onion
Onion adds sharpness to the flavor mix, and the purplish onion color complements the green cucumbers. Onions are an excellent source of the antioxidant vitamin C and a good source of vitamin B-6.

3) Red Bell Pepper
The pepper give this dish sweetness and additional crunch. Did you know a red pepper has more vitamin C than an orange? It does, and the addition helps make this cucumber salad a vitamin C powerhouse!

Add peppers and onion to the cucumber bowl. Set aside.

4) Rice Vinegar
Rice vinegar is slightly milder than other vinegars and adds tangy flavor with few calories. You can find rice vinegar at your local grocery store or Asian market.

In a small bowl, slowly whisk oil into vinegar. Add pepper and whisk until evenly mixed. Pour vinegar mixture over cucumbers and stir to combine.

5) Dill
This herb works well with vinegar and is commonly used when brining dill pickles. Just a touch gives the dish a distinctly delicious freshness. Plus, it ups the antioxidants with vitamins A and C.

Sprinkle salad with dill. Refrigerate and serve cold.

Nutrition Info:
Servings: 8 (1 cup per person)
Calories: 70
Fat: 4 grams
Saturated Fat: 0 gram
Protein: 2 grams
Carbohydrate: 7 grams
Sodium: 440 milligrams
Cholesterol: 0 milligrams
Fiber: 2 grams

Ingredients:
1 cup brown rice
2 tablespoons canola oil
1 teaspoon Latin spice mix (suggested: Mrs. Dash Fiesta Lime or Goya Sazón Natural)
1 teaspoon chili sauce
1/2 cup low-fat shredded cheese (your choice)
1 cup frozen green peas

1) Brown Rice
Switching to brown rice is an easy way to get more servings of whole grains. The extra fiber, protein and B vitamins keep you satisfied and energized; its mild, nutty flavor goes perfectly with the other ingredients in this recipe.

In a large saucepan or dutch oven, combine rice with 2 cups of water and a dash of salt. Cover and bring to a boil. Reduce heat and simmer for 20 to 25 minutes until the water is absorbed and the rice is tender.

2) Latin Spice Mix
Spice blends usually contain garlic, cumin, chili and coriander. Some also include a spice called annatto — it’s peppery, delicious and has a unique red color. Mixes like Mrs. Dash Fiesta Lime (a new Mrs. Dash offering) or Goya Sazón Natural & Complete give flavor without unnecessary salt.

3) Chili Sauce
I’m a chili sauce addict! My favorite is Sriracha. Just a few drops infuses the right amount of sweet heat — plus, it’s another way to add flavor without the extra calories!

While the rice is cooking, combine 2 tablespoons of canola oil, the spice mix and chili sauce in a small bowl. Stir to combine and set aside.

4) Low-Fat Shredded Cheese
Low-fat cheese — not non-fat — is always the better way to go. Fat-free kinds tend to have more chemicals in them than cheese and almost no flavor, but low-fat varieties have all the calcium, protein, taste and texture without as much saturated fat. I use a blend of cheddar, mozzarella and Monterey jack.

5) Frozen Peas
When I first made this recipe, I thought it needed something green to liven it up — and when you mix legumes like peas with a grain, you create a protein combination the body prefers. Peas also contain high amounts of vitamins A, C, K and thiamin. There’s no need to thaw the peas, they will warm up quickly when added to the rice.

Once the rice is cooked, add the spice mixture, cheese and peas; stir well to combine. Garnish with chopped scallions and fresh cilantro, if desired. This recipe serves 6.

Nutrition Info (per serving):
Calories: 189
Fat: 6 grams
Saturated Fat: 1 gram
Protein: 6 grams
Carbohydrate: 27 grams
Sodium: 95 milligrams
Cholesterol: 2 milligrams
Fiber: 2 grams
Servings: 6 (2/3 cup per person)

Ingredients:
• 1 box of whole-grain pasta
• 1 to 2 teaspoons anchovies, minced
• 2 garlic cloves, minced
• 15-ounce can of diced tomatoes
• 1/2 cup kalamata olives, chopped
• 6-ounce bag of spinach

1) Whole grain pasta
We’ve said it a lot already — whole-grain pastas are a healthy choice and packed with fiber, protein and iron. Nowadays, you can find whole-grain pastas made from wheat, brown rice, even quinoa and corn. They all have slightly difference flavors and textures to compliment whatever kind of meal you’re in the mood for. In our house, we eat whole -wheat or brown rice pasta once a week in a stir-fry or fresh pasta dish.

Figure on about 2 ounces of dry pasta per person. For this recipe, I would use about half the box to serve 4 people and prepare according to the package directions. To save time, make your sauce while the pasta is cooking.

2) Anchovies
I used to be a bit freaked out by anchovies, but learned to love them when I discovered they add amazing flavor to all kinds of dishes. When cooked, they have a mild and nutty taste, nothing fishy! They’re also high in protein, calcium, iron and omega-3 fats.

While the pasta is cooking, heat 2 tablespoons of olive oil in a large skillet and toss in 2 cloves of minced garlic and 1 to 2 teaspoons of minced anchovies (or anchovy paste). Sauté for 1 to 2 minutes, being careful not to burn the garlic.

3) Canned Diced Tomatoes
Canned tomatoes are affordable, easy to store and can be used for many things. Cooked and canned tomatoes are low in calories and high in the antioxidant lycopene. I buy the no salt added varieties of canned tomatoes so I can control the amount of sodium in my recipes.

Add one 15-ounce can of diced tomatoes to the skillet, season with salt, black pepper and a pinch of red pepper flakes if you like a little heat.

4) Olives
I like to use kalamata olives for this recipe -– they have a spicy bite and a gorgeous deep purple color. Add about 1/2 cup of chopped olives to the sauce and simmer for an additional 2 to 3 minutes.

5) Fresh Spinach
Spinach is a powerhouse of nutrients with vitamins A, C, K, folate, fiber and iron. I love how it adds texture, flavor and color to this dish. Don’t have any spinach? Any other tender green will work well in its place (arugula or swiss chard, perhaps?).

Drain the pasta, reserving 1/4 cup of the cooking liquid. Add the cooked pasta, cooking liquid and a 6-ounce bag of chopped or baby spinach to your sauce mixture (it may seem like a lot of spinach — but it will wilt down quickly). Toss well to combine, cook for an additional 1 to 2 minutes and serve.

Nutrition Info (per serving):
Calories: 330
Fat: 11 grams
Saturated Fat: 1 gram
Protein: 10 grams
Carbohydrate: 50 grams
Sodium: 341 milligrams
Cholesterol: 2 milligram
Fiber: 3 grams