Calories 256; Total Fat 9g; Carbohydrates 25g

Concentrated pomegranate juice and fresh pomegranate seeds intermingle for an antioxidant double whammy in this brightly colored, vibrantly flavored dish. The lamb is a great source of zinc and selenium, which bolster your immune system. Combine with brown rice and steamed green beans for a complete meal.

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Photograph By: Sang An

Calories 371; Total Fat 30g; Carbohydrates 11g

In this easy twist on a Chinese classic, shrimp and mushrooms are slathered with a fragrant paste of scallions, garlic, and ginger and then oven-roasted rather than stir-fried. Ginger and garlic are powerful (and delicious) ways to reduce inflammation and protect your heart. Serve with brown rice or buckwheat noodles for a quick weeknight supper.

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Photograph By: Tina Rupp

Calories 425; Total Fat 18g; Carbohydrates 31g

This is true comfort food, with a healthy twist: The spicy tomato sauce that tops the meatloaf is a great source of lycopene, which protects against cancer and heart disease. Garlicky sautéed spinach makes an easy nutrient-packed side, supplying 100 percent of the day's vitamin A requirements. Frozen ground buffalo (or bison) is available in many grocery stores, but if you can't find it, you can substitute extra-lean ground beef.

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Photograph By: Tina Rupp

Calories 334; Total Fat 14g; Carbohydrates 23g

This elegant dish of shellfish steamed in an aromatic broth of garlic, shallots, sherry, and saffron is ready in just 30 minutes. Mussels are very high in vitamin B12 and iron (both of which help prevent anemia), as well as the antioxidant mineral selenium. They also provide DHA, an omega-3 fatty acid that promotes healthy brain function. Serve over pasta or with a crusty loaf of bread to soak up all the garlicky juices.

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Photograph By: Kana Okada

Calories 343; Total Fat 7g; Carbohydrates 46g

Satisfy your craving for south-of-the-border flavors with this protein-rich dinner. This quick and easy burrito is packed with two kinds of fiber: The insoluble variety from the veggies promotes a healthy digestive tract, while soluble fiber provided by the black beans helps lower cholesterol. An added bonus: Research suggests that soluble fiber helps keep your blood sugar on an even keel.

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Calories 537; Total Fat 9g; Carbohydrates 83g

If you find lentils a bit bland on their own, you'll love this soup, which is spiced up with lots of ginger, garlic, and curry powder; the spices make it highly anti-inflammatory as well as flavorful. Wilted spinach adds texture along with valuable iron. This soup is also particularly high in fiber, with more than a day's supply in each serving.

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Calories 324; Total Fat 4g; Carbohydrates 57g

Don't be afraid of the amount of garlic in this recipe. For one thing, garlic is great for your heart and helps boost your immunity to colds and flu. Most of the garlic in this recipe is also cooked to tame its bite and bring out its natural sweetness and depth. Orange peppers add loads of vitamin C and A, and white beans contribute fiber and protein to this low-fat but satisfying vegetarian entrée. Have some balsamic berries over vanilla ice cream for dessert—to keep calories and fat in check, have a very small scoop or use low-fat ice cream and load up on the strawberries.

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Photograph By: Romulo Yanes

Calories 417; Total Fat 22g; Carbohydrates 3g

You may not be used to thinking of steak as a healthy option, but sirloin is a relatively lean cut, especially if you trim any visible fat. In addition, about half the fat is of the healthy monounsaturated variety. A quick sauce of chopped olives seasoned with red pepper and parsley (which is brimming with antioxidant flavonoids) keeps it interesting. Add a tossed salad or sautéed spinach for an easy low-carb meal.

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Photograph By: Romulo Yanes

Calories 332; Total Fat 17g; Carbohydrates 2g

Chimichurri is a traditional Argentinean herb sauce made from chopped parsley, seasonings, olive oil, and lemon juice or vinegar. It's a quick and easy way to add a burst of flavor (plus a host of antioxidants) to simple grilled meats and fish. Here, it tops grilled halibut for a flavorful and healthful low-carb dish. For dessert, try avocado gelato

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Photograph By: Romulo Yanes

Calories 370; Total Fat 29g; Carbohydrates 16g

Going meatless once or twice a week is a great way to eat healthier, lighten your impact on the environment, and save money. This flavorful, nutritious, and super-quick meal makes it easy, too. Red bell peppers and spinach are both antioxidant superstars—one serving of this dish supplies an entire day's worth of vitamins A, C, and K. The meal is very low in saturated fat and cholesterol-free. Serve with brown rice and have some fresh fruit for dessert.

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Photograph By: Con Poulos

Calories 116; Total Fat 9g; Carbohydrates 11g

Roasting green beans brings out an earthy sweetness, while tender Marcona almonds make this simple vegetable dish special. If you can't find Marcona almonds, substitute regular blanched almonds instead. Both are a great source of healthy, monounsaturated fats. The green beans would pair well with roasted pork or a grilled steak. Or simply toss over whole-wheat pasta for an easy vegetarian entrée.

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Photograph By: Con Poulos

Calories 386; Total Fat 17g; Carbohydrates 18g

More of a stew than a soup, this satisfying and nutritious one-pot meal is perfect for a cold winter night. Tomato paste is a concentrated source of cancer-fighting lycopene. This meaty dish is also a good source of B vitamins and zinc, which can help ward off a cold. Baked apples make for an easy winter dessert.

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Calories 194; Total Fat 10g; Carbohydrates 17g

This colorful salad is hearty enough to make a meal, thanks to protein-rich lentils and fiber-packed pumpkin. (For best results, save the big Halloween pumpkins for the front porch and pick up a small sugar pumpkin or butternut squash for the salad—the smaller varieties are sweeter and less watery.) The serving size analyzed here is enough for a first course; double it and add a hunk of crusty sourdough bread for a light and healthy supper.

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Photograph By: Willian Meppem

Calories 269; Total Fat 13g; Carbohydrates 37g

We love soups for cool fall days, and this one packs an entire day's worth of vegetables and antioxidants into one hearty bowl. Plus, it'll keep in the fridge for up to a week. Serve with bread and cheese for a busy weeknight supper, and pour the leftovers in a thermos for a healthy lunch later in the week. Want dessert with that? Have some Concord grapes (or another fruit that's in season at your farmers' market).

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Photograph By: Romulo Yanes

Calories 205; Total Fat 7g; Carbohydrates 34g

This sweet and spicy salad is a riot of color and flavor, and it's extremely nutritious. Hot peppers and parsley are good sources of vitamin C, and sweet potatoes are among the richest sources of beta-carotene. The salad pairs well with grilled chicken, pork, or tofu steaks and can be made a day ahead to ease the dinnertime rush.

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Photograph By: Elinor Carucci

Calories 426; Total Fat 21g; Carbohydrates 44g

This robust ribollita or soup—made with garlic, beans, tomatoes, kale, and a little ham—simmers fragrantly for an hour, creating great home-cooked flavor, but requires only about 20 minutes of active time. And it tastes even better the next day. Kale is a nutritional all-star: A single serving boasts a day's worth of vitamin C and E and even a couple of grams of protein! It's also a good vegetarian source of absorbable calcium. Because it can tolerate cold temperatures, fresh kale is available at most farmers' markets through late fall.

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Calories 495; Total Fat 25g; Carbohydrates 71g

This tasty pasta with garlic, onions, broccoli rabe, and Parmesan cheese is cooked "risotto style" in chicken broth, which adds flavor and gives the dish a velvety texture. Broccoli rabe adds a pungent yet sweet flavor and is chock-full of vitamins—literally from A to zinc. Don't be alarmed by the fat content of this dish—it comes mostly from heart-healthy olive oil, which is rich in nutrients known as polyphenols that have been found to help lower LDL cholesterol, a major risk factor for heart disease. For dessert, have a small slice of light Chocolate Marble Cheesecake.

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Calories 241; Total Fat 10g; Carbohydrates 33g

Here's a wonderful vegetarian side dish to serve with grilled chicken, shrimp, or tofu. It would also make brilliant picnic fare. The humble and economical green bean contains a king's ransom of protein, fiber, and an array of B-vitamins and minerals. Fennel contains volatile oils that can sooth irritated stomachs and ease gassiness.

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Photograph By: Lisa Hubbard

Calories 109; Total Fat 9g; Carbohydrates 5g

Bok choy and napa cabbage are nutritional superstars, boasting lots of vitamins and minerals—including folate and calcium—but practically no calories. Although both are in the cabbage family, they offer a pleasing contrast of color and texture: Bok choy is crunchy and bright green, while the cabbage is pale and tender. Serve with grilled tofu steaks and quick-cooking brown rice.

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Calories 357; Total Fat 15g; Carbohydrates 48g

Here's a wonderfully fresh and heart-healthy summer dinner that's ready in just 15 minutes! Tomatoes, garlic, and arugula are lightly cooked by tossing them with hot pasta and a bit of extra-virgin olive oil and letting the mixture rest in the pot for two minutes (just enough time to open a bottle of wine). The delicious result is low in saturated fat and cholesterol while high in antioxidant vitamins A and C (from the tomatoes) and heart-healthy nutrients K, niacin, and folate. Serve with crusty bread, and scoop out some store-bought frozen yogurt for dessert.

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Photograph By: Marcus Nilsson

Calories 385; Total Fat 24g; Carbohydrates 29g

A frittata—the omelet's Italian cousin—is a quick but elegant one-skillet meal. Eggs are a great source of high-quality protein, and the latest research suggests that eating them is unlikely to raise your cholesterol. Artichokes are packed with fiber (which can help lower your cholesterol) and a host of other vitamins and minerals. Unlike mature artichokes, which have tough outer leaves and a thorny choke, baby artichokes are tender enough to eat whole.

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Photograph By: Coral von Zumwalt

Calories 347; Total Fat 18g; Carbohydrates 5g

The fresh flavors of basil, oregano, tomato, and olives in this grilled tuna dish summon up warmer, sunnier climes—a nice trick as the days get shorter and darker. When making the marinade for the tuna steaks, feel free to substitute a tablespoon of anchovy paste for the finely chopped filets referenced in the recipe—both are a good source of omega-3 fatty acids. For dessert, have store-bought frozen yogurt or, if you have time, make Lemon-Ginger Frozen Yogurt.

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Calories 390; Total Fat 18g; Carbohydrates 21g

Indian cuisine can be labor- and ingredient-intensive, but this full-flavored curry is on the table in under an hour (and only 30 minutes of that is active time). Dishes containing a lot of onions, such as this one, have been shown to help lower blood-sugar levels. Onions are a great source of chromium, a mineral that helps your body metabolize sugars.

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Calories 503; Total Fat 25g; Carbohydrates 55g

Some new store-bought multi-grain pastas (such as Barilla Plus) have lentil and chickpea flour in addition to the traditional semolina, resulting in a pasta that's higher in fiber and protein and lower in carbohydrates—but just as tender and tasty as regular pasta. A parsley and hazelnut pesto makes an unusual sauce that has as much vitamins C and A as most tomato sauce.

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