The MIND diet recommends eating an ounce of nuts at least five days a week. One way to get your fill is to put away the panko and coat fish (or chicken) with finely chopped nuts. We used hazelnuts here, but almonds would work equally well.
To eat more healthfully and sustainably, try thinking of meat as a flavorful accent instead of the main event.
Think of this as a healthier version of your favorite Greek sandwich, thanks to a beefed-up (so to speak) salad presence. Top store-bought dough with a probiotic-rich yogurt sauce, spiced lamb, and crisp vegetables, and you’ve got dinner magic on your plate.
This dish boasts all the flavor of takeout but with fresher veggies and no greasy fried chicken in sight. Replacing some of the chicken with cauliflower gives the meal vitamins C and K, not to mention an irresistible caramelized nuttiness. For a spicier supper, replace some of the ketchup with sriracha.
Tender turkey meatballs add plenty of savory flavor to this hearty, vegetable-packed soup. Poaching the meatballs directly in the broth is one trick to making it taste so rich; another is to add a Parmesan rind while the broth simmers.
Break out this recipe for the hard-core carnivores in your life. It’s everything they (and you) love about a steakhouse meal—succulent beef, creamy spinach, and roasted potatoes—in salad form. Mushrooms and cherry tomatoes bump up the veg factor, and a light yet full-flavored blue cheese dressing ties it all together.
A small amount of turkey sausage adds a spicy, savory note to this plant- powered pasta sauce. Shredded sweet potato, parsnip, and carrot contribute sweetness, while mushrooms and tomatoes take the umami quotient over the top. Consider making a double batch of the sauce and freezing half. You’ll want to eat it again—soon!
The secret to the toothsome texture of this whole-grain “risotto” is sunflower seeds. The asparagus offers a fresh snap that keeps the dish feeling springy and light, and a single slice of crisped prosciutto on top of each serving proves that a little is just enough.
It’s one of the most versatile—and healthy—veggies around. Roast it, rice it, and break out of your rut with these quick and easy recipes.
Serve these as a vegetarian meal, or with meat-based tacos to mix things up.
Packaged cauliflower rice adds plant power to this fresh take on a classic Southeast Asian dish.
Crunchy, Parm-crusted cauliflower steaks make for a supremely satisfying vegetarian entrée. Roasted tomatoes add zing and are an excellent source of vitamins A and C. And if you're diabetic, the high fiber content helps slow sugar absorption.
This recommendation may seem too good to be true, but don’t worry, dark chocolate is the real deal. Rich in antioxidants, it can also help improve cholesterol levels and may improve blood flow to the brain. Here comes the caveat (sorry): Since it’s paired with sugar, dark chocolate should be enjoyed in moderation—about an ounce or two a day—just enough to satisfy your sweet tooth. This crunchy bark will do the trick. A tiny bit of espresso powder and a sprinkle of flaky sea salt bring out the chocolate’s depth of flavor and fruitiness.
Enjoying more veggies is probably the No. 1 thing you can do to boost your overall health. While these nutritional superstars can help fend off cancer and other chronic diseases, they can also minimize the effects of aging and contribute to shiny hair and glowing skin. See? Veggies are a win-win! They’re also irresistibly delicious, especially when served like “pasta” topped with a hazelnut gremolata for depth of flavor and Parmesan cheese for a hit of umami.
Also known as pulses, beans and lentils are small but mighty, and great for a diabetic diet. One of the best plant-based sources of protein, they are also full of fiber and crucial minerals like folate, zinc, and iron. Plus, they’re sustainable to produce, inexpensive, and endlessly versatile…think hummus, lentil soup, and Latin- inspired meals like this 30-minute, one-pan dinner. Swap in pinto beans for the black, if you prefer, and don’t forget to garnish. The cilantro, radishes, and Cotija cheese bring flavor and color to the party.
When it comes to these live microorganisms, believe the hype! Having a healthy balance of good gut bacteria helps support a strong immune system, aids digestion, and may even promote stable moods and a better memory. Add more to your diet by digging into fermented foods like yogurt with live and active cultures, kefir, miso, and kimchi—the funky fermented cabbage that gives these savory-sweet soba bowls their mouthwatering kick.
There are as many types of seafood as there are, well, fish in the sea, and you’ll get health benefits from almost all of them. White fish like cod, pollack, and halibut are rich in protein and minerals. Plus, mild-flavored white varieties are a great gateway fish for seafood skeptics. Paired with fiber-rich brown rice and appealingly charred Broccolini, this cod is the centerpiece of a satisfying supper you’ll want on repeat.
Don’t let the word fat fool you. Unsaturated fats (like those found in olive oil, salmon, nuts, and avocados) can actually help you maintain a healthy weight, not to mention support nutrient absorption and lower the risk of heart disease. Think of these crunchy, golden avocado wedges as healthier fries; dunked in the lightly spiced, herby dip, they’re a perfect game-day snack or crispy appetizer.
Bring big flavor to the table, and your diabetic-friendly diet, with this Israeli-inspired dish. Cooking the eggs sunny-side up in a rich tomato sauce imbues them with umami, and a light crumble of feta adds a salty pop to every bite.
You can thank frozen dragon fruit puree for this vibrant knock-out of a bowl, and tropical toppings give it an I’m-on-holiday vibe, perfect for a chilly, blustery day. Want to make a vegan version? Use coconut yogurt in place of the Greek.
This take on a classic casserole is hearty but won’t weigh your guests down. Gruyère, sausage, and kale is a great seasonal combo; swapping in wholegrain bread adds extra nutrition and staying power. Assembling everything the night before gives the bread the chance to soak up the liquid.
So much more than a plain-Jane fruit plate, this gorgeous, sweet-tart salad makes the most of winter’s best citrus. The bright fruit is layered over honey-spiked yogurt and is topped with crunchy pistachios and granola. Look for a low-sugar variety of granola.
Skip the fussy pastry and use cooked quinoa to make a nutty, wholegrain crust. Caramelized onions give this savory crowd-pleaser a touch of sweetness, while broccoli brings a bevy of vitamins and antioxidants. The whole package is less heavy than a traditional quiche, but just as satisfying.
Get your baked-good fix with these tender, lightly spiced muffins topped with tangy cream cheese icing and a sprinkle of walnuts. Not only are they lower in sugar and higher in fiber than a traditional pastry but they also take a fraction of the time to prep.
Whole-wheat pastry flour is more finely milled than regular whole-wheat flour, making it ideal for pie crusts and other delicate baked goods.