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This recipe is a great source of fiber and gives you about 40% of your Vitamin A for the day. Vitamin A is important for immune system function, proper vision and growth and development (1).

Poblano chilies are a glossy dark green, with a grassy flavor and meaty texture that makes this chili especially complex. Look for them where other hot peppers are sold. Substitute with 2 light green Anaheim peppers if you can’t find poblanos.

Active time: 20 minutes | Total time: 45 minutes

Pressure Cooker White Bean Chili

Ingredients:

• 2 tbsp olive oil
• 1 medium yellow onion, diced
• 1 poblano pepper, seeded and diced
• 3 medium cloves garlic, minced
• 1 tbsp ground cumin
• 2 tsp ground coriander
• 2 tsp Mexican oregano
• 3 cups butternut squash, cut into 1/2-inch cubes
• 2 1/2 cups low-sodium chicken or vegetable broth
• 1/2 cup frozen corn
• 2 15-oz. cans no salt added cannellini beans, rinsed and drained
• 3/4 tsp salt
• 1/2 tsp black pepper
• 1/4 cup cilantro, chopped
• 1 lime, cut into wedges
• 1/2 cup nonfat plain Greek yogurt, for garnish

Directions:

Select the sauté function on the Instant Pot and heat the olive oil. Add the onion and poblano chili and cook, stirring occasionally, for about 5 minutes, or until the onion is softened. Add the garlic, cumin, coriander, and oregano and cook for about 45 seconds, or until fragrant. Press cancel.

Add the butternut squash, broth, corn, beans, salt, and black pepper to the pot and stir to combine. Lock the lid, set the valve to sealing, and cook on high pressure for 10 minutes.

When the cooking time is complete, allow the pressure to release naturally for 5–10 minutes, then carefully quick-release any remaining pressure. Stir in the cilantro.

Serve hot with lime wedges and Greek yogurt on top.

Serves: 4 | Serving Size: 2 cups chili + 2 tbsp Greek yogurt

Nutrition (per serving): Calories: 398; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 1g; Cholesterol: 2mg; Sodium: 560mg; Carbohydrate: 57g; Dietary Fiber: 16g; Sugar: 7g; Protein: 17g

Nutrition Bonus: Calcium: 24%; Potassium: 1139mg; Vitamin A: 41%; Vitamin C: 75%, Iron: 34%

Originally published: January 2020; Updated March 2026

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Set yourself up for healthy eating throughout the week with this easy make-ahead breakfast. Once baked, store in the refrigerator and simply reheat a piece each morning — 60-90 seconds in the microwave should do it. Then, top with fresh berries and enjoy a hearty, lightly sweetened, whole-grain breakfast. 

Active time: 10 minutes Total time: 55 minutes

Vegan Cinnamon-Apple Baked Oatmeal

Ingredients

• 2 1/2 cups old-fashioned oats
• 2 tsp ground cinnamon
• 1 tsp baking powder
• 1/2 tsp salt
• 2 1/4 cups unsweetened soy milk
• 2 sweet apples, grated and unpeeled (such as Honeycrisp)
• 2 tbsp maple syrup
• 1 1/2 tsp vanilla extract
• 1/2 cup walnuts, chopped
• 2 cups strawberries, sliced
• 1 cup raspberries
• 1 cup blackberries

Directions

Preheat the oven to 375°F (190°C) and lightly coat an 11-by-7-inch glass baking dish with cooking spray.

In a large bowl, combine the oats, cinnamon, baking powder, and salt. Add the soy milk, grated apple, maple syrup, and vanilla extract, and stir until well mixed. Pour the mixture into the prepared baking dish and spread it evenly. Sprinkle the chopped walnuts over the top. Bake for about 35 minutes, or until the oatmeal is set and lightly golden. 

Meanwhile, in a small bowl, gently combine the strawberries, raspberries, and blackberries. Store in an airtight container.

Let stand for 5–10 minutes before cutting into six pieces. Let cool completely, then store each piece in an airtight container for easy transport. 

To reheat, place in the microwave for 60-90 seconds, or until hot. Top cold berry mixture and enjoy.

Serves: 6 | Serving Size: 1 oatmeal piece and 2/3 cup berries

Nutrition (per serving): Calories: 328; Total Fat: 11g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 7g; Cholesterol: 0mg; Sodium: 313mg; Carbohydrate: 50g; Dietary Fiber: 11g; Sugar: 18g; Protein 10g

Nutrition Bonus: Potassium: 511mg; Iron: 15%; Vitamin C: 70%; Calcium: 22%

Originally published June 6, 2020; Updated March 2026

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These fruity muffins are 100% whole-grain, combining hearty oats and white whole-wheat flour with a good bit of Greek yogurt for a protein boost. You could also use regular whole-wheat flour if that’s what you have on hand; the muffins will just be darker in color and have a stronger wheat flavor.

Active time: 15 minutes | Total time: 35 minutes

Multigrain Blueberry Muffins

Ingredients

• 1 1/4 cups plus 2 tbsp white whole-wheat flour, divided
• 1 cup (80g) old-fashioned oats, divided
• 1/2 cup sugar, divided
• 1/2 tsp ground cinnamon
• 1/2 tsp salt, divided
• 6 tbsp canola oil, divided
• 2 tsp baking powder
• 1/4 tsp baking soda
• 1 1/2 cups (368g) plain 0% Greek yogurt
• 2 tsp vanilla extract
• 2 large eggs
• 1 1/2 cups (225g) fresh blueberries

Directions

Preheat the oven to 375°F (190°C). Line a 12-cup muffin pan with paper liners.

In a small bowl, combine 1 tbsp flour, 1/3 cup oats, 1 tbsp sugar, cinnamon, and 1/8 tsp salt. Stir in 1 tbsp oil and set aside.

Pulse the remaining oats in a food processor 4–5 times. In a large bowl, whisk together the remaining flour, pulsed oats, remaining sugar, and remaining salt. Stir in the baking powder and baking soda.

In a medium bowl, whisk together the Greek yogurt, vanilla extract, eggs, and remaining oil. Add the yogurt mixture to the flour mixture and stir until just combined. Fold in the blueberries.

Divide the batter evenly among the prepared muffin cups. Sprinkle the streusel mixture evenly over the tops. Bake for 20–22 minutes, or until a wooden pick inserted in the center comes out clean.

Serves: 12 | Serving Size: 1 muffin

Nutrition (per serving): Calories: 196; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 2g; Cholesterol: 36mg; Sodium: 243mg; Carbohydrate: 22g; Dietary Fiber: 2g; Sugar: 11g; Protein: 6g

Nutrition Bonus: Potassium: 84mg; Iron: 6%; Vitamin C: 3%; Calcium: 10%

Originally published August 2020; Updated June 2026

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This isn’t your average strawberry salad. Fresh yuzu juice — a floral, sweet-tart Japanese citrus — gets whisked with white miso and ripe strawberries into a vinaigrette that does all the heavy lifting. Piled over baby spinach with creamy goat cheese and Marcona almonds, it delivers both fruits and vegetables in one bowl. Look for yuzu in small bottles near Asian ingredients, or use equal parts lime and orange juice as an easy swap.

Active time: 10 minutes | Total time: 10 minutes

Strawberry Salad With Yuzu Strawberry Vinaigrette

Ingredients

• 1 pint (300g) strawberries, hulled and thinly sliced, divided
• 1 1/2 tsp unseasoned rice wine vinegar
• 1 1/2 tsp yuzu juice (or equal parts fresh lime and orange juice)
• 1 1/2 tsp honey
• 1/2 tsp white miso
• 2 tbsp olive oil
• 8 cups loosely packed baby spinach
• 1/4 tsp ground black pepper
• 1/4 cup soft goat cheese, crumbled
• 1/4 cup roasted Marcona almonds, finely chopped (or regular almonds)

Directions

In a medium bowl, combine 2 of the sliced strawberries (or about ¼ cup sliced) with the vinegar, yuzu juice, honey, and miso. Mash the berries and whisk the mixture until combined. Gradually whisk in the oil and set aside.

In a large serving bowl, toss the remaining strawberries, greens, and dressing until evenly coated. Season with black pepper. Top with the goat cheese and almonds on top and serve immediately.

Serves: 4 | Serving Size: 2 cups salad plus 2 tbsp dressing

Nutrition (per serving): Calories: 188; Total Fat: 14g; Saturated Fat: 3g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 1g; Cholesterol: 7mg; Sodium: 169mg; Carbohydrate: 11g; Dietary Fiber: 3g; Sugar: 7g; Protein: 6g

Nutrition Bonus: Calcium: 9%; Iron: 7%; Potassium: 427; Vitamin C: 95%

Originally published: July 23, 2019; Updated April 2026

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These delicious cookies combine all the flavors you love in the buttery Greek dessert, packed into a healthy little oatmeal cookie. While honey counts as added sugar, it’s not refined. Still, it’s important to consume it in moderation.  Our RD recommends 25g or less of added sugar per day so with only 5g added sugar these cookies make a perfect dessert that can fit into a healthy meal plan (1).

Active time: 15 minutes | Total time: 1 hour

Honey-Sweetened Baklava Cookies

Ingredients

• 1/2 cup (113g) unsalted butter
• 1/2 cup (160g) honey
• 1/2 cup (65g) walnuts, chopped
• 1/2 cup (60g) pistachios, shelled and chopped
• 1 teaspoon cinnamon
• 1/2 teaspoon salt
• 1/4 teaspoon ground cloves
• 1 egg
• 1 teaspoon vanilla extract
• 1/2 cup (60g) whole-wheat pastry flour or whole-wheat flour
• 1/4 teaspoon baking soda
• 1 1/2 cups (148g) oats

Directions

Preheat oven to 350°F (177°C). Line two baking sheets with parchment paper and set aside. Melt the butter in a large sauté pan over medium-low heat. Continue to cook, swirling pan occasionally, until the foam subsides and the butter begins to turn golden brown and smells nutty, about 3 minutes.

Add the honey, walnuts, pistachios, cinnamon, salt and cloves and bring to a simmer. Cook, stirring constantly, until syrupy, about 2 minutes. Pour into a large mixing bowl and set aside to cool to room temperature, about 30 minutes.

Add the egg and vanilla to the honey mixture and stir to combine. Add the flour and baking soda and stir until no traces of flour remain. Add the oats, stirring to combine. The mixture will be very stiff.

Drop the batter by rounded tablespoonfuls 2 inches (5cm) apart on the prepared baking sheets. Bake, rotating baking sheets from top to bottom halfway through baking, until crispy on the edges and golden brown, 14–18 minutes, watching carefully during the last few minutes to make sure the cookies aren’t burning. Transfer to a wire cooling rack and let cool. Store in an airtight container for up to 1 week.

Serves: 26 | Serving Size: 1 cookie

Nutrition (per serving): Calories: 100; Total Fat: 6g; Saturated Fat: 3g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 1g; Cholesterol: 16 mg; Sodium: 65mg; Carbohydrate: 11g; Dietary Fiber: 1g; Sugar: 5g; Protein: 2g

Nutrition Bonus: Potassium: 53mg; Iron: 3%; Vitamin A: 8%

Originally published June 13, 2020; Updated November 2025

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Unlike with pan-frying or sauteing, air-frying tofu allows you to achieve a delicious crust on the outside with minimal fat. We use seasoned cornstarch to create a light, crisp coating that yields to a creamy texture within. Paired with brown rice, cucumber, avocado and a sweet-tart sauce, it’s an easy, impressive vegan meal.

This recipe is a perfect candidate to throw in any extra veggies or frozen veggies you have on hand. You can also bump up the protein content by adding shelled edamame, turning it into a high-protein, veggie-packed meal.

Active time: 15 minutes | Total time: 35 minutes

Crispy Air-Fried Tofu Bowls

Ingredients

• 1 (16-oz./453g) package water-packed extra-firm tofu
• 1 tbsp toasted sesame oil
• 2 tsp cornstarch
• 1 tsp garlic powder
• 1/4 tsp salt
• Cooking spray
• 2 2/3 cups (280g) frozen brown rice
• 1 cup (120g) English cucumber, thinly sliced
• 1 medium (150g) avocado, thinly sliced
• 1/4 cup (25g) green onions, thinly sliced
• 1/4 cup (60g) sweet chili sauce
• 2 tbsp unseasoned rice vinegar

Directions

Cut the tofu into 1-inch slices and arrange on a double layer of paper towels. Top with another double layer of paper towels, place a plate on top, and weigh it down with a heavy skillet. Let stand for 15 minutes to drain excess moisture. 

Remove the weight and paper towels, then cut the tofu into 1-inch cubes and transfer to a medium bowl. Drizzle with sesame oil and sprinkle with cornstarch, garlic powder, and salt; toss gently to coat.

Preheat the air fryer, if necessary, to 400°F (200°C). Coat the air-fryer basket with cooking spray and arrange the tofu in as even a layer as possible (cook in batches if needed). Air-fry for 15–20 minutes, or until browned and crisp, pausing every 5 minutes to shake the basket and toss the tofu.

Meanwhile, prepare the rice according to package directions. Divide about 2/3 cup rice among 4 bowls and top each with cucumber, avocado, and green onions. Divide the tofu evenly among the bowls. In a small bowl, whisk together the sweet chili sauce and rice vinegar. Drizzle evenly over each bowl before serving.

Serves: 4 | Serving Size: 1 bowl

Nutrition (per serving): Calories: 396; Total Fat: 16g; Saturated Fat: 3g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 595mg; Carbohydrate: 49g; Dietary Fiber: 6g; Sugar: 7g; Protein: 15g

Nutrition Bonus: Potassium: 364mg; Iron: 7%; Vitamin C: 10%

Originally published October 15, 2020; Updated March 2026

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Sweet maple syrup and tangy Dijon mustard are a classic pairing for a reason — together they create a sticky, caramelized glaze that makes these roasted chicken thighs absolutely irresistible. Brussels sprouts and sweet potato roast alongside, picking up the drippings and caramelizing at the edges. It’s the kind of cozy, satisfying weeknight dinner that tastes like it took far more effort than it did.

Active time: 15 minutes | Total time: 45 minutes

Sheet Pan Maple-Dijon Chicken Thighs

Ingredients

• Cooking spray
• 2 tbsp pure maple syrup
• 1 tbsp Dijon mustard
• 2 garlic cloves, minced
• 1/2 tsp dried thyme
• 1 tbsp olive oil
• 1/4 tsp salt
• 1/4 tsp black pepper
• 2 cups (200g) Brussels sprouts, trimmed and halved
• 2 medium sweet potatoes (about 500g total), peeled and cut into 1-inch cubes
• 4 bone-in, skin-on chicken thighs (about 1 1/2 lb/680g)

Directions

Preheat the oven to 425°F (220°C). Line a large rimmed baking sheet with foil and coat with cooking spray. In a small bowl, whisk together the maple syrup, Dijon mustard, garlic, and thyme; set aside. In a large bowl, toss the Brussels sprouts and sweet potatoes with the olive oil, salt, and pepper, then spread in a single layer on the prepared baking sheet. Arrange the chicken thighs skin-side up on top of the vegetables and brush generously with the maple-Dijon glaze. 

Roast for 30–35 minutes, or until the chicken registers 165°F (74°C) on an instant-read thermometer and the vegetables are tender and caramelized. Let rest for 5 minutes before serving.

Serves: 4 | Serving Size: 1 chicken thigh, about 1 1/4 cup vegetables

Nutrition (per serving): Calories: 369; Total Fat: 18g; Saturated Fat: 4g; Monounsaturated Fat: 8g; Polyunsaturated Fat: 2g; Cholesterol: 102mg; Sodium: 595mg; Carbohydrate: 35g; Dietary Fiber: 9g; Sugar: 13g; Protein: 23g

Nutrition Bonus: Calcium: 30%; Iron: 98%; Potassium: 944mg; Vitamin A: 57%; Vitamin C: 108%

Originally published May 2026

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