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Healthy Foods Biography

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Why they’re good for you: Legumes are cheap and easy to cook, which makes them a staple in many people’s diets. They’re also high in protein, making them a popular meat substitute among vegetarians, and they’re packed with fiber, so they help you stay full and energized. Black beans even have a small amount of omega-3 fatty acids, which boost heart health. “Black beans are high in the powerful phytochemical anthocyanins — the same ones found in blueberries. Studies indicate the darker the bean, the higher it may be in antioxidants,” says Sharon Palmer, a registered dietitian and the author of The Plant-Powered Diet.

How to eat them: Black beans are great in Southwestern-inspired dishes like burritos and black-bean burgers. Add them to your salad for an extra protein kick.

Serving size: ½ cup, cooked

Calories: 114

(MORE: Fresh vs. Canned: Can You Get Healthy Food from a Can?)

Recipe: Southwestern Black Bean Quinoa Salad

Yield: 6 servings

Ingredients

1 15-oz. can black beans, no salt added, rinsed and drained

1 cup quinoa, cooked according to package directions

1 cup frozen corn

1 small red bell pepper, chopped

1 cup chopped fresh mango

¼ cup chopped red onion

½ cup fresh cilantro, chopped (or 2 teaspoons dried, if fresh is not available)

1 small fresh jalapeño pepper, seeded and finely diced

1 lemon, juiced

1 ½ tablespoons extra-virgin olive oil

2 cloves garlic, minced

½ teaspoon cumin

½ teaspoon chili powder

¼ teaspoon turmeric

Mix beans, quinoa, corn, pepper, mango, onion, cilantro and jalapeño together in a mixing bowl. In a small bowl, whisk lemon juice, olive oil, garlic, cumin, chili powder and turmeric together. Toss into salad mixture and chill until serving time.

Nutrition per serving (about 1 cup):

Calories: 201

Fat: 5 g

Sodium: 9 mg

Carbohydrates: 36 g

Fiber: 8 g

Protein: 8 g

Why it’s good for you: Kale is a member of the cancer-fighting cruciferous family of vegetables and is full of fiber and antioxidants. It’s also rich in vitamin K, which aids in blood clotting and cell growth. Its textured leaves make it a tasty addition to any salad.

How to eat it: Bake your kale with a little extra-virgin olive oil and sea salt for a tasty potato-chip alternative. Kale is also a delicious addition to a vegetable-based soup.

Serving size: 1 cup cooked or 1 cup raw

Calories: 34-36

(MORE: Beauty in a Bowl? Eating Fruits and Veggies May Improve Skin Tone)

Recipe: Savory Shiitake and Kale Bowl with Brown Rice

Yield: 4 servings

Ingredients

2 cups cooked brown rice

1 tablespoon extra-virgin olive oil

1 onion, chopped

2 garlic cloves, minced

2 tablespoons reduced-sodium soy sauce

1 tablespoon sesame seeds

½ teaspoon wasabi paste

½ teaspoon red-pepper flakes

1 cup sliced shiitake mushrooms

7 oz. firm tofu (roughly half of a standard 16-oz. package), drained and cubed

4 cups packed chopped kale (about 1 bunch)

Cook rice according to package directions. Heat the olive oil in a large skillet or wok. Add the onion and garlic and sauté for 3 minutes. Add the soy sauce, sesame seeds, wasabi paste, red-pepper flakes, mushrooms and tofu and stir well. Sauté for an additional 5 minutes. Stir in 1/3 cup water and the kale and sauté about 4 minutes, until the kale is slightly wilted and crisp-tender. Spoon ½ cup cooked rice into each of four individual bowls and top with about 1 ½ cups shiitake-kale mixture.

Nutrition per serving:

Calories: 320

Carbohydrates: 54 g

Protein: 12 g

Fat: 7 g

Sodium: 304 mg

Fiber: 4 g

Why it’s good for you: Salmon, especially wild salmon, is rich in vitamin D and omega-3 fatty acids, which will protect your heart. Research has found that omega-3s may also be associated with protecting against premature brain aging and memory loss.

How to eat it: Grill your salmon with lemon, garlic and a little soy sauce. If you have leftovers, refrigerate to put on top of a salad later.

Serving size: 3 oz.

Calories: 155

(MORE: Fish Oil for Heart-Attack Prevention: Is It a Myth?)

Recipe: Dr. Janet’s Easy Roasted Salmon

Yield: 4 servings

Ingredients

4 6-oz. wild salmon fillets

1 lemon, cut into 4 wedges

Freshly ground black pepper

¼ cup minced fresh dill (or one small bunch)

4 cloves garlic, peeled and minced

Preheat oven to 400°F. Spray a 13-in.-by-9-in.-by-2-in. glass baking dish with nonstick spray. Place the salmon fillets in the baking dish. Squeeze juice from one wedge of lemon over each fillet. Sprinkle the salmon with black pepper, chopped fresh dill and minced garlic. Bake until salmon is opaque in the center, about 20 to 22 minutes.

Nutrition per serving (1 fillet):

Calories: 251

Sodium: 78 mg

Fat: 11 g

Carbohydrates: 2 g

Dietary fiber: <1 g

Sugars: <1 g

Protein: 34 g