Amie Valpone

Apples are rich in fiber, which helps to regulate blood sugar levels. Additionally, they contain 
the flavonoid antioxidant quercetin, which acts as an 
anti-inflammatory in the body 
to help scavenge disease-causing free radicals.

Quinoa and wild rice are loaded with protein to keep you full 
and fiber to keep your digestive tract running smooth. Flavorful herbs like sage, oregano and rosemary are not only fragrant but also rich in antioxidants that can improve circulation, reduce inflammation and help prevent cancer.

Onions are full of phytonutrients that reduce inflammation and can help prevent cancer and heart disease. Add healthy fats to your stuffing with protein-rich pecans and vitamin E–packed sunflower seeds. Season your stuffing while loading up on antioxidants with fresh tarragon, a peppery herb that contains potassium, iron, calcium and vitamin A, and with fresh parsley, an incredibly rich source of vitamins A, C and K.

Chia seeds are loaded with healthy omega fats, antioxidants, dietary fiber and protein. Oats are high in manganese and fiber plus they contain a type of fiber called beta-glucan, which has been shown to help regulate cholesterol levels. To top it off, cinnamon is helpful for blood sugar control, so you can add an extra dash, if desired.

Sweet, rich and creamy bananas are a great source of fiber, minerals (such as potassium) and vitamins. Additionally, carrots are soaring with vitamin A and are known for their supply of the antioxidant beta-carotene. These orange root veggies are also filled with numerous other antioxidants and nutrients.

Try these no-bake almond butter and chocolate oatmeal bars for an after-school snack that is as healthy as it is tasty!

Mango is rich in vision-supportive vitamin A and the antioxidant vitamin C while spinach provides iron, manganese and folate, the latter of which is necessary to produce healthy red blood cells.

Slather your burger 
with a cashew cream sauce that 
is high in protein, magnesium 
and iron, and add fruity flavor 
with sweet peaches, which contain vitamin C, fiber and potassium.

This quick version of Vietnamese pho has you add the standard garnishes, such as scallions and sprouts, right to the pot, so all you have to do is ladle it into bowls and serve. Spicy daikon radishes stand in for rice noodles.

This is one of those go-to meals that has it all: fun shapes, pretty colors, nutrients from multiple food groups and the convenience of cooking in one pan. Don’t skip the almonds – they add crunchy texture that brings it all together.

This plant-based version of lettuce wraps introduces crisp and refreshing cucumber noodles. A sweet-tart peanut sauce is drizzled inside the wrap and also used as a flavorful dip.

Jicama, also known as the Mexican potato, has a refreshing crunch that is a perfect backdrop for this herb-and-spice coating. Served as a snack, appetizer or side dish, everyone will be impressed with this not-fried, lower-carb take on curly fries.

The fresh crunch of beets and kale pairs wonderfully with this creamy homemade avocado dressing. Adjust the amount of honey, salt or black pepper to your taste. If you’d like more color, use both red and golden beets.

Give your pork chops a nutritional boost with a flavorful rhubarb sauce. Rhubarb is full of fiber, which makes it great for aiding digestion. It’s also a great source of vitamin C and K, plus phytonutrients for glowing skin.

Nutrient-rich fennel is a great source of vitamin C, potassium and the anti-inflammatory compound anethole, which has shown potential for boosting your body’s defenses against cancer.

Rhubarb’s red stalks are full of B-complex vitamins, phytonutrients and antioxidants such as beta-carotene, which help prevent disease and elevate hair and vision health.

Lean red meat is full of satiating protein as well as iron and vitamin B12. In addition to its anti-inflammatory properties, antioxidant-rich cilantro is a very good source of iron, manganese and magnesium.

Basil is high in vitamin K, which is known for its anti-inflammatory effects; adding a sweet flavor and crunch to these chicken salad pesto sandwiches.

These Garlic lamb meatballs have antiviral properties and serve as an immunity booster.

These Basil Chicken Meatballs are an excellent source of iron and one of the best dietary sources of choline.

This Warm Almond Butter Sauce Noodles with Chicken Recipe is protein-packed for a well-rounded dinner that doubles as a healthy lunch.

The Quick Chicken Cacciatore's lean chicken breasts are combined with fiber-rich and antioxidant-filled veggies like mushrooms, peppers and tomatoes.

These Sesame Tamari Beef Meatballs are powerful anti-inflammatory foods, stimulates good digestion, detoxifies the body and is rich in vitamins A and K.