the world’s healthiest foods

WORLD’S HEALTHIEST FOODS RECIPE LIST

Recipes Requiring No Cooking

Photo / Recipe Page

VEGETABLES AND SALADS

SPINACH

Wilted Mediterranean Spinach Salad

Citrus Spinach Salad

1-Minute “Quick Boiled” Spinach

Creamy Curry Spinach

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SWISS CHARD

3-Minute “Quick Boiled” Swiss Chard

Zorba the Greek Swiss Chard

Swiss Chard Lasagna

CRIMINI MUSHROOM

5-Minute “Healthy Sautéed” Crimini Mushrooms

Quick Mushroom Stroganoff

Crimini Mushroom Sauce

ASPARAGUS

Marinated Asparagus Salad

5-Minute “Healthy Sautéed” Asparagus

Asparagus with Dijon Caper Sauce

“7-Healthy Sautéed” Asparagus with Seafood

Cold Asparagus Salad

BROCCOLI

Chopped Broccoli Salad

5-Minute “Healthy Steamed” Broccoli

Asian Flavored Broccoli with Tofu

Broccoli with Mustard Tarragon Sauce

5-Minute Mediterranean Medley

ROMAINE LETTUCE

10-Minute Romaine Salad

Romaine Turkey Salad

Spicy Caesar Dressing

SALADS AND SALAD DRESSINGS

5-Minute Green Salad with Healthy Vinaigrette

Variations for Healthy Vinaigrette

Quick and Healthy Caesar Salad

Tomato Mozzarella Salad

Healthy Chef’s Salad

Blue Cheese Dressing and Dip

French Dressing

COLLARD GREENS

Marinated Collard Salad

5-Minute “Healthy Steamed” Collard Greens

Thai Flavored Collards

KALE

Kale Avocado Salad

Kale-Apple Smoothie

Marinated Raw Kale

5-Minute “Healthy Steamed” Kale

Spiced Moroccan Kale

MUSTARD GREENS

5-Minute “Healthy Sautéed” Mustard Greens

TOMATOES

“Quick Broiled” Tomatoes

Mediterranean Tomato Salad

Seafood Tomato Salad

Fresh Tomato Dip

No Cook Stuffed Tomato

5-Minute Tomato Salad Dressing

Homemade Tomato Sauce

BRUSSELS SPROUTS

5-Minute “Healthy Steamed” Brussels Sprouts

Brussels Sprouts with Dijon Caper Sauce

Spicy Brussels Sprouts

Brussels Sprouts and Apples

Nutty Brussels Sprouts

Asian Sauce, (for)

GREEN BEANS

5-Minute “Healthy Steamed” Green Beans

Asian Flavored Green Beans

Marinated Bean Salad

Indian Curry Green Beans

SUMMER SQUASH

Cool Zucchini Salad

Marinated Zucchini

3-Minute “Healthy Sautéed” Summer Squash

Mediterranean Summer Squash

BELL PEPPERS

Red Pepper Vinaigrette

7-Minute “Healthy Sautéed” Bell Peppers

CAULIFLOWER

Marinated Cauliflower

5-Minute “Healthy Sautéed” Cauliflower

Curried (Turmeric) Cauliflower

Savory Cauliflower

Mashed Cauliflower

Creamy Cauliflower Soup

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CELERY

Nut Butter Celery Snacks

Refreshing Celery Salad with Yogurt

5-Minute “Healthy Sautéed” Celery

Sicilian Celery

Celery with Shiitake Mushrooms

Healthy Sautéed Cod with Celery and Olives

Homemade Vegetable Broth

FENNEL

Beet Fennel Salad

Apple Fennel Salad

7-Minute “Healthy Sautéed” Fennel

Fennel Mashed Potatoes

Fish with Sautéed Fennel and Carrots

GREEN PEAS

3-Minute “Healthy Sautéed” Snow Peas or Sugar Snap Peas

3-Minute “Healthy Sautéed” Garden Peas

Asian Peas and Shiitakes

“Healthy Sautéed” Garden Peas and Carrots

Peas and Chicken Salad

3-Minute Garden Green Pea Soup

Honey-Mustard Sauce, (for)

CABBAGE

Mayonnaise-Free Coleslaw

Marinated Cabbage Salad

Cabbage Spring Roll

Chinese Cabbage Salad

5-Minute “Healthy Sautéed” Red Cabbage

Carraway Cabbage

Easy Spicy Burrito

Stuffed Cabbage Leaves

5-Minute “Healthy Steamed” Cabbage

5-Minute “Healthy Sautéed” Red Cabbage with Apples

4-Minute “Healthy Sautéed” Bok Choy

CARROTS

Mediterranean Carrot Salad

Herbed Carrot Salad

Tahini Carrot Salad

Pickled Carrot Chips

Ginger Carrot Zinger

5-Minute “Healthy Steamed” Carrots

Honey Mustard Sauce

Curried Carrot Salad

Super Carrot Raisin Salad

WINTER SQUASH

“Slow Baked” Winter Squash

7-Minute “Healthy Steamed” Butternut Squash

Pumpkin with Sea Vegetables

Squash and Rice

Mashed Butternut Squash

BEETS

15-Minute “Healthy Steamed” Beets

Creamy Horseradish Beets

Orange Spiced Beets

Grated Beet Salad

Mediterranean Beets

Raw Borscht Soup

Marinated Beet Salad

EGGPLANT

7-Minute “Healthy Sautéed” Eggplant

Quick Eggplant Parmesan

GARLIC

Spicy Guacamole

Eggplant Garlic Dip

Baked Garlic Chicken

Garlic Mashed Potatoes

ONIONS

Onion Spinach Salad

Marinated Onions

5-Minute “Healthy Sautéed” Onions

Onions, Potatoes and Olives

Spiced Onion Soup

Mediterranean Feast

LEEKS

7-Minute “Healthy Sautéed” Leeks

Quick Creamy Leek and Potato Soup

SWEET POTATOES

7-Minute “Healthy Steamed” Sweet Potatoes

Mashed “Healthy Steamed” Sweet Potatoes

Sweet Potatoes and Black Beans

Sweet Potato Pudding

“Slow Baked” Sweet Potatoes

CUCUMBERS

Refreshing Pick-Me-Up Drink

Easy Summer Cooler

5-Minute Cold Cucumber Salad

Yogurt Cucumber Salad

POTATOES

10-Minute “Healthy Steamed” Potatoes

Smashed Potatoes with Garlic

Warm Potato Salad #1

Warm Potato Salad #2

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AVOCADOS

3-Minute Avocado Dip

Avocado Tomato Salad

Quick Avocado Salad Dressing

Mexican Avocado Dressing or Dip

Papaya Avocado Salsa

CORN

Seaweed Corn Salad

5-Minute “Healthy Steamed” Corn

Mexican Corn on the Cob

Corn, Avocado and Tomato Salad

Cheesy Corn Soup

Spicy Corn Chowder

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SEA VEGETABLES

Hijiki Cucumber Salad

Hijiki Sweet Potatoes

Quick Miso Soup

SHIITAKE MUSHROOMS

7-Minute “Healthy Sautéed” Shiitake Mushrooms

Shiitakes with Onions

OLIVES

Italian Tuna Salad

Marinated Olives

Spicy Putenesca Sauce

OLIVE OIL

Mediterranean Dressing

Better than Butter Olive Oil Dip

Garlic Bean Dip

Kidney Bean Salad with Mediterranean Dressing

Healthy Tuna Salad

Italian Tomato Salad

Herbed Potatoes with Olive Oil

FRUIT DESSERTS

STRAWBERRIES

10-Minute Strawberries with Chocolate Créme

Strawberries and Mint

Strawberry Parfait

Strawberry Smoothie

High Energy Breakfast Shake

Strawberries with Orange Sauce

Strawberries with Balsamic Vinegar

Strawberries with Cashew Sauce

RASPBERRIES

5-Minute Raspberry Almond Parfait

Raspberries with Balsamic Vinegar

Raspberries with Lemon Sauce

Raspberries with Yogurt and Chocolate

Porridge with Raspberries

Raspberry Yogurt Topping

Raspberry Sauce

CANTALOUPE

Cantaloupe with Lime and Mint

Cantaloupe-Blueberry Frozen Yogurt

Cantaloupe Sorbet

Whole Cantaloupe Shake

Sparkling Cantaloupe Cooler

Refreshing Cantaloupe Soup

Cantaloupe Fruit Salad

Fragrant Melon Balls

PINEAPPLE

5-Minute Ginger Pineapple

Pineapple Fruit Salad

Pineapple Chutney

Pineapple Salsa

Pineapple Shish-Ka-Bobs

Pineapple Shrimp Salad

Pineapple Chicken Salad

KIWIFRUIT

10-Minute Kiwi Mandala

Kiwi with Lemon Sauce

Kiwi Cantaloupe Soup

ORANGES

10-Minute Orange Treat

Orange and Fennel Salad

Orange and Avocado Salad

Orange French Toast

PAPAYA

5-Minute Papaya with Lime

10-Minute Papaya Apricot Smoothie

Tropical Papaya Smoothie

Papaya Fruit Cup

Papaya Chicken Salad

Ginger Papaya Salsa

Green Papaya Salad

WATERMELON

5-Minute Watermelon Frappé

Watermelon and Jicama

Watermelon Granita

Watermelon-Kiwi Soup

APRICOTS

5-Minute Apricot Fruit Cup

10-Minute Apricot Bars

GRAPEFRUIT

Grapefruit Sunrise

Grapefruit Arugula Salad

Grapefruit Shrimp Salad

Grapefruit Salsa

Grapefruit Granita

GRAPES

5-Minute Grapes in Honey-Lemon Sauce

10-Minute Grape Arugula Salad

Grapes with Yogurt Sauce

Curried Waldorf Salad with Grapes

RAISINS

5-Minute Rye Raisin Snacks

BLUEBERRIES

5-Minute Fresh Blueberries with Yogurt

Blueberry Shake

Blueberry-Peach Yogurt

Blueberries with Cashew-Almond Sauce

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CRANBERRIES

Cranberry and Fresh Pear Cobbler

Cranberry Relish

Oatmeal with Cranberries

Green Salad with Cranberries

Cranberry Trail Mix

Cranberry Spritzer

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BANANAS

5-Minute Tropical Banana Treats

Breakfast Power Smoothie

Rich Chocolate Banana Smoothie

Frozen Banana Treat

PLUMS

5-Minute Fresh Plums in Sweet Sauce

PRUNES

15-Minute Dark Chocolate Truffles

Prunes for Breakfast

Spiced Prunes with Yogurt

Prunes with Lemon Sauce

Prunes and Almond Treat

LEMONS/LIMES

10-Minute Lime Coconut Cooler

Quick Lemon Sauce

Brown Rice with a Zing

Refreshing Lemonade

APPLES

5-Minute Apple Treats

10-Minute Apple Sundae

Apple-Carrot Salad

FIGS

10 Minute Fig and Fresh Apple Cobbler

5-Minute Energy Bars

Stuffed Figs with Cheese

Figs and Almond Treat

PEARS

10-Minute Pears with Orange Ginger Topping

Pear and Watercress Salad

Pears and Millet Porridge

Pears with Lemon Sauce

Pears with Almond-Cashew Cream

FISH & SHELLFISH

TUNA

Tuna Salad without Mayo

2-Minute Quick Broiled Tuna Steaks

Quick Broiled Tuna Salad

SHRIMP

5-Minute Boiled Large Shrimp

Asian Dipping Sauce, for

Shrimp Cocktail

3-Minute “Healthy Sautéed” Shrimp

Peanut Shrimp Salad

Spicy Asian Shrimp

Shrimp Niçosia

Classic Shrimp Scampi

SALMON

7-Minute “Quick Broiled” Salmon

Salmon with Ginger Mint Salsa

Salmon with Dill Sauce

Egg-Salmon Salad

7-Minute “Healthy Sautéed” Salmon

7-Minute “Healthy Steamed” Salmon

7-Minute Poached Salmon

Salmon Frittata

COD

5-Minute “Quick Broil” Cod

Mediterranean Cod

Sweet and Spicy Cod

SARDINES

3-Minute Sardine Spread

Sardines with Dijon Caper Sauce

Sardines on Salad

Fresh Broiled Sardines

SCALLOPS

3-Minute “Healthy Sautéed” Scallops

Mediterranean Scallops

4-Minute Scallops Poached in Orange Juice

NUTS & SEEDS

SUNFLOWER SEEDS

The Healthiest Way to Dry Roast Sunflower Seeds

Sunflower Seed Pesto

Creamy Sunflower Seed Dressing

Energizing Snack

Sunflower Seed Porridge

Sunflower Seed Butter

Sunny Salad Dressing

FLAXSEEDS

Flaxseed Dressing

SESAME SEEDS

The Healthiest Way to Dry Roast Sesame Seeds

Sesame Tahini Sauce

Cool Cucumber Salad

Sesame Dressing

PUMPKIN SEEDS

The Healthiest Way to Dry Roast Pumpkin Seeds

High Energy Snack to Go

Diced Vegetable Salad

Pumpkin Seed and Cilantro Pesto

Spicy Pumpkin Seed Snack Mix

WALNUTS

The Healthiest Way to Dry Roast Walnuts

Coconut Walnut Balls

Healthy Waldorf Chicken Salad

Arugula Salad with Walnut Croutons

Energizing Snack

Green Beans and Walnut Salad

Lentil Walnut Dip

Cranberry Walnut Chutney

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ALMONDS

The Healthiest Way to Dry Roast Almonds

Almond Energizer

Rice Salad with Almonds

Almonds for Breakfast

Almond Butter and Banana Sandwich

Mixed Fruit topped with Almonds

Almond Date Balls

Sweet and Hot Almond Dressing

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PEANUTS

The Healthiest Way to Dry Roast Peanuts

Peanut Butter and Apples

Spicy Peanut Butter

Celery and Peanut Butter

10-Minute Peanut Bars

Indonesian Peanut Sauce

Indonesian Chicken Wrap

Indonesian Sauté

Indonesian Marinade

CASHEWS

The Healthiest Way to Dry Roast Cashews

Cashew Carrot Pate

Sautéed Vegetables with Cashews

Papaya Salad with Cashews

Thai Shrimp with Cashews

Cashew Trail Mix

POULTRY & LEAN MEATS

CALF’S LIVER

“Healthy Sautéed” Calf’s Liver and Onions

Dijon Mustard Sauce, for

GRASS FED BEEF

“Healthy Sautéed” Grass-Fed Beef with Vegetables

Marinated Grass-Fed Beef Salad

VENISON

“Healthy Sautéed” Venison with Peppers

LAMB

Morrocan Lamb Chops

Rosemary “Quick Broiled” Lamb

Lamb with Dijon Mustard

Middle Eastern Wrap

Lamb Burger with Yogurt

CHICKEN

“Healthy Sautéed” Chicken and Asparagus

Homemade Low-Fat Chicken Broth

7-Minute “Quick Broiled” Chicken

Curry Chicken Salad

TURKEY

5-Minute Asian Turkey Sauté

Romaine Turkey Wrap

Tortilla Free Wrap

Turkey with Ravigote Sauce

BEANS & LEGUMES

LENTILS

5-Minute Lentils —No Cooking

Lentil Yogurt Salad

Puréed Lentils

Lentil Soup with Curry

Vegetable Soup with Lentils

SOYBEANS

The “Healthiest Way of Cooking” Soybeans

Cooking Soybeans in a Pressure Cooker

5-Minute Soybeans–No Cooking

Soybean and Fennel Salad

Edamame (whole soy bean pods)

KIDNEY BEANS

5-Minute Kidney Beans–No Cooking

Kidney Bean Romaine Wrap

Kidney Bean Pasta

Kidney Bean Salad

Cajun Kidney Bean Chili

Kidney Bean Dip

Kidney Bean Taco

PINTO BEANS

5-Minute Pinto Beans–No Cooking

Pinto Bean Spread

Mediterranean Pinto Bean Salad

Puréed Pinto Beans with Poached Egg

Pinto Bean Taco

Pinto Bean Corn Salad

Pinto Bean Chili

LIMA BEANS

5-Minute Lima Beans–No Cooking

Mediterranean Lima Beans

Lima Bean Salsa

Mexican Succotash

Quick Lima Bean Soup

Asian Lima Beans

Lima Bean Hummus

Puréed Lima Beans

Lima Beans Burritos

BLACK BEANS

10-Minute Huevos Rancheros

5-Minute Black Beans–No Cooking

Black Bean Breakfast Wrap

Black Bean and Romaine Salad

Quick Black Bean Soup

Black Bean Salad

Black Bean Chili

Black Beans and Butternut Squash

Spicy Black Bean Burrito

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The Healthiest Way of Cooking Back Beans

Cooking Black Beans in a Pressure Cooker

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GARBANZO BEANS

5-Minute Garbanzo Beans–No Cooking

Mediterranean Garbanzo Beans

Hummus or Middle Eastern Spread

Greek Garbanzo Bean Salad

Quick Chana Masala

8-Minute Creamy Garbanzo Bean Soup

TOFU

3-Minute Gingered Tofu–No Cooking

Mediterranean Tofu

Sweet Firecracker Tofu

Classic Tofu Scramble

Italian Tofu Spread

Sweet and Sour Tofu

Tofu Ginger Dressing

Creamy Tofu Dressing

SPLIT PEAS

The Healthiest Way of Cooking Split Peas

Asian Flavored Peas

Quick Indian Style Yellow Split Peas

Split Pea Salad

Split Peas with Kale or Spinach

NAVY BEANS

5-Minute Navy Beans–No Cooking

Puréeed Navy Beans

Navy Bean Pesto Dip

Mediterranean Navy Bean Salad

Italian Navy Bean Soup

DAIRY & EGGS

EGGS

Healthy Breakfast Frittata

Poached Eggs over Greens

Marinated Beet Salad with Eggs

Spicy Vegetable Fried Rice

Egg Crepe Filled with Veggies

LOW-FAT MILK

Healthy Creamed Corn

Chocolate Shake

Yummy Pink Milk

Peanut Butter Banana Shake

Cream of Vegetable Soup

LOW-FAT YOGURT

Ginger Yogurt with Fruit

Yogurt Chocolate Sauce

Yogurt Salad Dressing

Creamy Mediterranean Salad Dressing

Tangy Yogurt Sauce

Indian Cucumber and Yogurt Salad (Raita)

Creamy Virgin Mary

LOW-FAT CHEESE

Mexican Cheese Salad

Classic Italian Salad

Orange and Fennel Salad

Stuffed Tomato and Low Fat Cottage Cheese

Cheese and Fruit

Summer Fruit Sundae

GOAT’S MILK

Goat Cheese and Pear Salad

Tomato and Dandelion Greens with Goat Cheese

Goat Cheese Sauce for Vegetables

Goat Cheese Appetizer

GRAINS

OATS

The Healthiest Way of Cooking Oats

10-Minute Energizing Oatmeal

Swiss Oatmeal–No Cooking

Granola with Fruit and Nuts

RYE

The Healthiest Way of Cooking Rye

Rye Cereal with Fruit

Rye Spinach Salad

Rye Stuffed Cabbage

QUINOA

The Healthiest Way of Cooking Quinoa

Quinoa Cereal with Fruit

Alternate Quinoa Salad

BROWN RICE

The Healthiest Way of Cooking Brown Rice

Fiesta Brown Rice Salad

Vegetable Sushi Rolls

Sea Vegetable Rice

WHEAT

Mediterranean Tabouli Salad

The Healthiest Way of Cooking Whole Wheat Berries

BUCKWHEAT

The Healthiest Way of Cooking Buckwheat

Buckwheat Salad

Buckwheat Tabouli

Soba Noodle Salad

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Recipes Require No Cooking

Photo / Recipe Page