Alliums. See also specific types
Almond(s)
and Parsley, Panfried Trout with
Sablefish in Tomato-Saffron Stew
Soba Noodle, Tofu, and Vegetable Stir-Fry
Toasted, and Chocolate, Oven-Dried Fruit with
Toasted, Cauliflower and Barley Salad with
Alzheimer’s disease, best foods for
Amaranth, Toasted, and Quinoa Slaw
Anchovies, Roasted Red Peppers with
Apple(s)
and Almonds, Fresh Muesli with
Quinoa and Toasted-Amaranth Slaw
and Sweet Potato Soufflés, Individual
Applesauce–Oat Bran Mini Muffins
Apricot(s)
Chicken Breasts with Fennel, Carrots, and Couscous
Oven-Dried Fruit with Chocolate and Toasted Almonds
and Pork Tenderloin, Grilled, with Honey Glaze
Artichoke(s)
and Pecorino, Whole-Wheat Pizza with
Steamed, with Two Dipping Sauces
Arugula with Maple-Roasted Pumpkin
Asian Chicken Salad with Bok Choy
Asparagus
Herbs, and Baby Greens, Poached Salmon with
Roasted, Salad with Poached Eggs
with Shiitakes, Shallots, and Peas
Soup, Chilled, with Spinach and Avocado
Avocado(s)
Endive, and Red Grapefruit Salad
Greek-Yogurt and Vegetable Sandwiches
Quinoa and Corn Salad with Toasted Pumpkin Seeds
and Spinach, Chilled Asparagus Soup with
Steak with Spicy Papaya-Carrot Salsa
Banana Bread with Walnuts and Flaxseed
Barley
and Cauliflower Salad with Toasted Almonds
Bean(s). See also Chickpea(s); Green Bean(s); Soybeans
Cranberry, and Delicata Squash, Wilted Kale with
health benefits, 3.1, 3.2, 14.1, 14.2
Lemon Chicken with Avocado-Corn Salsa
Stuffed Poblanos in Chipotle Sauce
Vegetable-Rice Bowl with Miso Dressing
White, Spread, Grilled Mushroom Burgers with
Beef
Grass-Fed, Stir-Fry with Broccoli
Steak with Spicy Papaya-Carrot Salsa
Beet(s)
Golden, Ginger, and Herbs, Lentils with
Roasted, and Sautéed Beet Greens, Pork Tenderloin with
Bell peppers. See Pepper(s)
Berry(ies). See also Blackberries; Blueberries; Raspberries; Strawberries
health benefits, 2.1, 14.1, 14.2
Mixed, Compote, Pecan Pancakes with
Biscotti, Double Dark Chocolate and Ginger
Blackberries
Blueberries
Bok Choy
Halibut in Green-Tea Broth with Quinoa
Soba Noodle, Tofu, and Vegetable Stir-Fry
Breads and toast
Banana Bread with Walnuts and Flaxseed
Egg, Kale, and Ricotta on Toast
Oat Bran–Applesauce Mini Muffins
Whole-Grain Toast with Goat Cheese and Raspberries
Breakfast
Banana Bread with Walnuts and Flaxseed
Egg, Kale, and Ricotta on Toast
Fresh Muesli with Apple and Almonds
Frittata Ranchera with Black Beans
Hard-Cooked Egg Whites with Avocado
Mushroom and Scallion Frittata
Oat Bran–Applesauce Mini Muffins
Pecan Pancakes with Mixed Berry Compote
Quinoa Crunch with Seasonal Fruit and Yogurt
Whole-Grain Toast with Goat Cheese and Raspberries
Broccoli
and Herb-Almond Pesto, Whole-Wheat Spaghetti with
Soba Noodle, Tofu, and Vegetable Stir-Fry
Steamed, with Miso-Sesame Dressing
Wheat Berries with Mixed Vegetables
Brussels Sprouts
Roasted, with Pear and Shallots
Burgers and patties
Grilled Mushroom Burgers with White Bean Spread
Quinoa-and-Turkey Patties in Pita with Tahini Sauce
Cabbage. See also Bok Choy
Crisp Tofu with Vegetables and Sesame-Ginger Dipping Sauce
Curry-Rubbed Salmon with Napa Slaw
Quinoa and Toasted-Amaranth Slaw
Cake, Orange-Walnut Olive Oil, with Sweet Yogurt, 13.1
Capers and Tomatoes, Turkey Cutlets with
Carrot(s)
Curry-Rubbed Salmon with Napa Slaw
Fennel, and Couscous, Chicken Breasts with
Greek-Yogurt and Vegetable Sandwiches
Kale Slaw with Peanut Dressing
Lentil, and Lemon Soup with Fresh Dill
Tofu, and Spinach, Miso Soup with
Cauliflower and Barley Salad with Toasted Almonds
Cheese
Goat, and Raspberries, Whole-Grain Toast with
Whole-Wheat Pizza with Artichokes and Pecorino
Cherry(ies)
Chicken
Breasts with Fennel, Carrots, and Couscous
Lemon, with Avocado-Corn Salsa
Chickpea(s)
-Spinach Spread, Pita Sandwiches with
Chiles
Frittata Ranchera with Black Beans
Shrimp with Kiwifruit-Lime Relish
Stuffed Poblanos in Chipotle Sauce
Chocolate
Double Dark, and Ginger Biscotti
and Toasted Almonds, Oven-Dried Fruit with
Cilantro
Citrus fruit. See also Grapefruit; Lemon(s); Orange(s)
Corn
Edamame, and Green Beans, Spinach Pasta with
Edamame and Butternut Squash Succotash
and Quinoa Salad with Toasted Pumpkin Seeds
Stuffed Poblanos in Chipotle Sauce
Cornmeal. See Polenta
Couscous, Fennel, and Carrots, Chicken Breasts with
Crabmeat, Papaya, and Endive Salad
Curry-Rubbed Salmon with Napa Slaw
Dates
Oat Bran–Applesauce Mini Muffins
Desserts
Double Dark Chocolate and Ginger Biscotti
Individual Sweet Potato and Apple Soufflés
Orange-Walnut Olive Oil Cake with Sweet Yogurt
Oven-Dried Fruit with Chocolate and Toasted Almonds
Poached Tropical Fruit with Sorbet
Roasted Papaya with Brown Sugar
Sliced Oranges with Candied Hazelnuts
Strawberries with Yogurt and Pistachios
Diabetes, type 2, best foods for
Dips. See also Spreads
Black Bean Salsa with Baked Chips
Dressings
Edamame. See Soybeans
Egg(s)
Curried, and Salmon Salad on Multigrain Bread
Frittata Ranchera with Black Beans
Mushroom and Scallion Frittata
Poached, and Parmesan Cheese, Mushroom Soup with
Poached, Roasted Asparagus Salad with
Whites, Hard-Cooked, with Avocado
Endive
Avocado, and Red Grapefruit Salad
Fennel, Carrots, and Couscous, Chicken Breasts with
Fish. See also Sablefish; Salmon; Trout
Crisp Mackerel Salad with Grainy Mustard Vinaigrette
Halibut in Green-Tea Broth with Quinoa
health benefits, 14.1, 14.2, 14.3, 14.4
Roasted Red Peppers with Anchovies
Flaxseed
Oat Bran–Applesauce Mini Muffins
and Walnuts, Banana Bread with
Frittatas
Fruit. See also Berry(ies); specific fruits
Oven-Dried, with Chocolate and Toasted Almonds
Seasonal, and Yogurt, Quinoa Crunch with
Tropical, Poached, with Sorbet
Ginger
and Double Dark Chocolate Biscotti
Grains. See also Oats; Quinoa; Rice
Cauliflower and Barley Salad with Toasted Almonds
health benefits, 3.1, 14.1, 14.2
Oat Bran–Applesauce Mini Muffins
Wheat Berries with Mixed Vegetables
Grapefruit
Red, Endive, and Avocado Salad
Green Bean(s)
Corn, and Edamame, Spinach Pasta with
Crisp Tofu with Vegetables and Sesame-Ginger Dipping Sauce
Edamame and Butternut Squash Succotash
Greens. See also Cabbage; Kale; Spinach; Swiss Chard; Watercress
Arugula with Maple-Roasted Pumpkin
Baby, Asparagus, and Herbs, Poached Salmon with
Beet, Sautéed, and Roasted Beets, Pork Tenderloin with
health benefits, 14.1, 14.2, 14.3
Vegetable-Rice Bowl with Miso Dressing
Halibut in Green-Tea Broth with Quinoa
Hazelnuts, Candied, Sliced Oranges with
Health problems, dietary prevention for
Herb(s). See also specific herbs
Hoisin-Glazed Sablefish with Bok Choy
Irritable bowel syndrome, best foods for
Kale
Shredded Brussels Sprouts Salad
Wilted, with Cranberry Beans and Delicata Squash
Kiwifruit
Poached Tropical Fruit with Sorbet
Leeks
Spinach, and Lentils, Whole-Wheat Pasta with
Legumes. See also Bean(s); Lentil(s); Pea(s)
health benefits, 3.1, 3.2, 14.1, 14.2
Lemon(s)
Chicken with Avocado-Corn Salsa
Citrus-Roasted Salmon with Spring Pea Sauce
Lentil(s)
Carrot, and Lemon Soup with Fresh Dill
with Ginger, Golden Beets, and Herbs
Spinach, and Leeks, Whole-Wheat Pasta with
Mackerel, Crisp, Salad with Grainy Mustard Vinaigrette
Main dishes
Brown Rice with Tofu, Dried Mushrooms, and Baby Spinach
Chicken Breasts with Fennel, Carrots, and Couscous
Chicken with Pumpkin-Seed Mole
Citrus-Roasted Salmon with Spring Pea Sauce
Curry-Rubbed Salmon with Napa Slaw
Grass-Fed Beef Stir-Fry with Broccoli
Grilled Pork Tenderloin and Apricots with Honey Glaze
Halibut in Green-Tea Broth with Quinoa
Hoisin-Glazed Sablefish with Bok Choy
Lemon Chicken with Avocado-Corn Salsa
Miso Salmon with Cilantro Sauce
Panfried Trout with Almonds and Parsley
Poached Salmon with Asparagus, Herbs, and Baby Greens
Pork Tenderloin with Sautéed Beet Greens and Roasted Beets
Roasted Salmon and Parsnips with Ginger
Sablefish en Papillote with Shiitake Mushrooms and Orange
Shrimp with Kiwifruit-Lime Relish
Soba Noodle, Tofu, and Vegetable Stir-Fry
Spinach Pasta with Corn, Edamame, and Green Beans
Steak with Spicy Papaya-Carrot Salsa
Stuffed Poblanos in Chipotle Sauce
Swiss Chard, Mushroom, and Quinoa Salad
Turkey Cutlets with Tomatoes and Capers
Vegetable-Rice Bowl with Miso Dressing
Walnut-Crusted Chicken Breasts
Whole-Wheat Pasta with Lentils, Spinach, and Leeks
Whole-Wheat Pizza with Artichokes and Pecorino
Whole-Wheat Spaghetti with Herb-Almond Pesto and Broccoli
Mango(es)
Poached Tropical Fruit with Sorbet
Miso
Dressing, Vegetable-Rice Bowl with
Soup with Tofu, Spinach, and Carrots
Muesli, Fresh, with Apple and Almonds
Muffins, Mini, Oat Bran–Applesauce
Mushroom(s)
Asparagus with Shiitakes, Shallots, and Peas
Dried, Tofu, and Baby Spinach, Brown Rice with
Grilled, Burgers with White Bean Spread
Shiitake, and Orange, Sablefish en Papillote with
Soba Noodle Soup with Shiitakes and Spinach
Soup with Poached Eggs and Parmesan Cheese
Stuffed Poblanos in Chipotle Sauce
Noodle(s)
Soba, Soup with Shiitakes and Spinach
Soba, Tofu, and Vegetable Stir-Fry
Nuts. See also Almond(s); Pecan(s); Pistachios; Walnut(s)
Kale Slaw with Peanut Dressing
Pine, Olives, and Orange Dressing, Parsley-Leaf Salad with
Sliced Oranges with Candied Hazelnuts
Oats
Fresh Muesli with Apple and Almonds
Oat Bran–Applesauce Mini Muffins
Quinoa, Apricot, and Nut Clusters
Oils
Olive Oil
Cake, Orange-Walnut, with Sweet Yogurt
Olives
Chicken Breasts with Fennel, Carrots, and Couscous
Pine Nuts, and Orange Dressing, Parsley-Leaf Salad with
Omega-3 fatty acids
health benefits, 14.1, 14.2, 14.3, 14.4, 14.5
Onions
Orange(s)
Citrus-Roasted Salmon with Spring Pea Sauce
Dressing, Parsley-Leaf Salad with Pine Nuts, Olives, and
and Shiitake Mushrooms, Sablefish en Papillote with
Sliced, with Candied Hazelnuts
-Walnut Olive Oil Cake with Sweet Yogurt
Oregano
Pancakes, Pecan, with Mixed Berry Compote
Pantry items
Papaya(s)
Parsley
and Almonds, Panfried Trout with
-Leaf Salad with Pine Nuts, Olives, and Orange Dressing
Parsnips
and Salmon, Roasted, with Ginger
Pasta. See also Couscous; Noodle(s)
Spinach, with Corn, Edamame, and Green Beans
Whole-Wheat, with Lentils, Spinach, and Leeks
Whole-Wheat Spaghetti with Herb-Almond Pesto and Broccoli
Peaches
Peanuts
Pear(s)
Oven-Dried Fruit with Chocolate and Toasted Almonds
and Shallots, Roasted Brussels Sprouts with
Pea(s)
Asian Chicken Salad with Bok Choy
fresh, nutritional information
Halibut in Green-Tea Broth with Quinoa
Shiitakes, and Shallots, Asparagus with
Pecan(s)
and Goat Cheese, Sautéed Spinach with
Pancakes with Mixed Berry Compote
Pepper(s). See also Chiles
Crisp Tofu with Vegetables and Sesame-Ginger Dipping Sauce
Kale Slaw with Peanut Dressing
Soba Noodle, Tofu, and Vegetable Stir-Fry
Pineapple
Poached Tropical Fruit with Sorbet
Pine Nuts, Olives, and Orange Dressing, Parsley-Leaf Salad with
Pistachios
Quinoa, Apricot, and Nut Clusters
Pizza, Whole-Wheat, with Artichokes and Pecorino
Pork
Tenderloin and Apricots, Grilled, with Honey Glaze
Tenderloin with Sautéed Beet Greens and Roasted Beets
Potato(es). See also Sweet Potato(es)
Premenstrual syndrome, best foods for
Pumpkin, Maple-Roasted, Arugula with
Pumpkin Seed(s)
Arugula with Maple-Roasted Pumpkin
Toasted, Quinoa and Corn Salad with
Quinoa
-and-Turkey Patties in Pita with Tahini Sauce
and Corn Salad with Toasted Pumpkin Seeds
Crunch with Seasonal Fruit and Yogurt
Halibut in Green-Tea Broth with
Stuffed Poblanos in Chipotle Sauce
Swiss Chard, and Mushroom Salad
Raspberries
and Goat Cheese, Whole-Grain Toast with
Rice
brown, nutritional information
Brown, with Tofu, Dried Mushrooms, and Baby Spinach
Curry-Rubbed Salmon with Napa Slaw
Hearty Spinach and Chickpea Soup
Stuffing, Herbed, Baked Plum Tomatoes with
-Vegetable Bowl with Miso Dressing
Rutabaga
Sablefish
en Papillote with Shiitake Mushrooms and Orange
Salads. See also Slaws
Arugula with Maple-Roasted Pumpkin
Asparagus, Roasted, with Poached Eggs
Asparagus with Shiitakes, Shallots, and Peas
Cauliflower and Barley, with Toasted Almonds
Endive, Avocado, and Red Grapefruit
Mackerel, Crisp, with Grainy Mustard Vinaigrette
Oranges with Olives and Parsley
Parsley-Leaf, with Pine Nuts, Olives, and Orange Dressing
Quinoa and Corn, with Toasted Pumpkin Seeds
Sautéed Spinach with Pecans and Goat Cheese
Swiss Chard, Mushroom, and Quinoa
Wilted Kale with Cranberry Beans and Delicata Squash
Salmon
Citrus-Roasted, with Spring Pea Sauce
Poached, with Asparagus, Herbs, and Baby Greens
Roasted, and Parsnips with Ginger
Salad and Curried Egg on Multigrain Bread
Salsas
Sandwiches and wraps
Grilled Mushroom Burgers with White Bean Spread
Pita, with Spinach-Chickpea Spread
Quinoa-and-Turkey Patties in Pita with Tahini Sauce
Salmon Salad and Curried Egg on Multigrain Bread
Tomato, Open-Faced, with Herbs and Creamy Tofu Spread
Sauces
Seeds. See also Flaxseed; Pumpkin Seed(s); Sunflower Seeds
Shallots
and Pear, Roasted Brussels Sprouts with
Shiitakes, and Peas, Asparagus with
Shellfish
Papaya, Endive, and Crabmeat Salad
Shrimp with Kiwifruit-Lime Relish
Shrimp
Sides
Baked Plum Tomatoes with Herbed Rice Stuffing
Cauliflower and Barley Salad with Toasted Almonds
Edamame and Butternut Squash Succotash
Kale Slaw with Peanut Dressing
Lentils with Ginger, Golden Beets, and Herbs
Quinoa and Toasted-Amaranth Slaw
Roasted Brussels Sprouts with Pear and Shallots
Steamed Broccoli with Miso-Sesame Dressing
Steamed Rutabaga and Potato Salad
Sweet Potato Wedges with Sesame-Soy Dipping Sauce
Wheat Berries with Mixed Vegetables
Slaws
Napa, Curry-Rubbed Salmon with
Smoothies
Soufflés, Individual Sweet Potato and Apple
Soups
Asparagus, Chilled, with Spinach and Avocado
Lentil, Carrot, and Lemon, with Fresh Dill
Miso, with Tofu, Spinach, and Carrots
Mushroom, with Poached Eggs and Parmesan Cheese
Soba Noodle, with Shiitakes and Spinach
Soybeans (edamame)
Edamame and Butternut Squash Succotash
Halibut in Green-Tea Broth with Quinoa
Spinach Pasta with Corn, Edamame, and Green Beans
Spices. See also Chiles; Ginger
Spinach
and Avocado, Chilled Asparagus Soup with
Baby, Tofu, and Dried Mushrooms, Brown Rice with
-Chickpea Spread, Pita Sandwiches with
Lentils, and Leeks, Whole-Wheat Pasta with
Pasta with Corn, Edamame, and Green Beans
Sautéed, with Pecans and Goat Cheese
and Shiitakes, Soba Noodle Soup with
Tofu, and Carrots, Miso Soup with
Spreads
Squash
Arugula with Maple-Roasted Pumpkin
Butternut, and Edamame Succotash
Delicata, and Cranberry Beans, Wilted Kale with
Vegetable-Rice Bowl with Miso Dressing
Wheat Berries with Mixed Vegetables
winter, nutritional information
Starters and snacks
Black Bean Salsa with Baked Chips
Crisp Tofu with Vegetables and Sesame-Ginger Dipping Sauce
Quinoa, Apricot, and Nut Clusters
Roasted Red Pepper and Walnut Dip
Roasted Red Peppers with Anchovies
Steamed Artichokes with Two Dipping Sauces
Stew, Tomato-Saffron, Sablefish in
Strawberries
Succotash, Edamame and Butternut Squash
Sunflower Seeds
Quinoa, Apricot, and Nut Clusters
Sweet Potato(es)
and Apple Soufflés, Individual
Wedges with Sesame-Soy Dipping Sauce
Swiss Chard
Shredded Brussels Sprouts Salad
Tahini
Tea
Green- , Broth, Halibut in, with Quinoa
Tofu
Crisp, with Vegetables and Sesame-Ginger Dipping Sauce
Dried Mushrooms, and Baby Spinach, Brown Rice with
Soba Noodle, and Vegetable Stir-Fry
Spinach, and Carrots, Miso Soup with
Spread, Creamy, and Herbs, Open-Faced Tomato Sandwiches with
Vegetable-Rice Bowl with Miso Dressing
Tomato(es)
Black Bean Salsa with Baked Chips
and Capers, Turkey Cutlets with
Frittata Ranchera with Black Beans
Lemon Chicken with Avocado-Corn Salsa
Pita Sandwiches with Spinach-Chickpea Spread
Plum, Baked, with Herbed Rice Stuffing
Sandwiches, Open-Faced, with Herbs and Creamy Tofu Spread
Wheat Berries with Mixed Vegetables
Tortillas
Black Bean Salsa with Baked Chips
Trout
Panfried, with Almonds and Parsley
rainbow, nutritional information
Turkey
-and-Quinoa Patties in Pita with Tahini Sauce
Cutlets with Tomatoes and Capers
Turnip(s)
Vegetable(s). See also specific vegetables
health benefits, 1.1, 14.1, 14.2
Vision problems, best foods for
Walnut(s)
Double Dark Chocolate and Ginger Biscotti
and Flaxseed, Banana Bread with
Greek-Yogurt and Vegetable Sandwiches
-Orange Olive Oil Cake with Sweet Yogurt
Watercress
Crisp Mackerel Salad with Grainy Mustard Vinaigrette
Wheat Berries with Mixed Vegetables
Yogurt
Greek- , and Vegetable Sandwiches
and Pistachios, Strawberries with
and Seasonal Fruit, Quinoa Crunch with