This classic English staple, which is often loaded with calories, fat and sodium, gets a makeover by swapping out the ground beef for protein-rich lentils and tasty broccoli. Like all legumes, lentils are high in protein and fiber. The insoluble fiber found in lentils improves digestion, therefore helping to reduce the risk for diverticulosis, a common digestive disorder in elderly people. The soluble fiber found in lentils helps trap bile and carry it through the digestive tract. Plus, we’ve made the traditional mashed potato crust even tastier (and healthier!) in our Clean Eating recipe by mashing savory sweet potatoes and cottage cheese along with the redskins.
Fragrant cilantro replaces traditional basil in our easy Clean Eating recipe for pesto sauce, which pairs beautifully with juicy pork, hearty potatoes and sweet plantains. Cilantro's sharp flavor blends well with almonds, which are lower in fat and cost than the pine nuts normally found in pesto. Just one serving of this nutrient-dense dish offers 50% and 69% of your protein and B₁ intake, respectively. Protein helps your body repair and maintain its tissues and cells, while vitamin B₁ helps turn carbs into energy.
Here, mussels are roasted on top of a hearty, fresh tomato sauce brimming with vegetables. Serve whole-grain bread on the side – you’ll want to sop up every drop.
Shallots, rosemary and farmstand-fresh blackberries turn ordinary chicken and potatoes into a showstopper of a meal.