Calories 410; Total Fat 22g; Carbohydrates 8g

class="recipe_desc_text">Cumin seeds not only provide a burst of flavor in this quick dish, they also protect the body by removing harmful compounds known as free radicals. Ginger has been shown to provide relief from common gastrointestinal problems and has even been linked to reduced arthritis pain. For dessert: low-fat Lemongrass Sorbet with Mango.

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Photograph By: Romulo Yanes

Calories 229; Total Fat 19g; Carbohydrates 11g

class="recipe_desc_text">This pretty dish calls for a surprising yet delicious combination of foods, each with its own nutritional bonus: Scallops are an excellent source of the antioxidant selenium; cauliflower contributes vitamins C, K, and cancer-fighting compounds; spinach adds a large dose of vitamin A and folate; and dried cherries are even higher in age-fighting antioxidants than blueberries (which have gotten the majority of the media buzz for their superfood status).

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Photograph By: Kana Okada

Calories 397; Total Fat 20g; Carbohydrates 45g

class="recipe_desc_text">Pair these flavorful pita pockets with a bowl of soup for a light evening meal. Fresh tomatoes and peppers offer a welcome winter burst of vitamins C and A, while the Feta cheese helps you meet your daily calcium needs. For extra protein, toss sliced grilled chicken in with the veggies. You can save time by making the filling up to two days ahead of time, but assemble the sandwiches immediately before eating to keep the bread from getting soggy.

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Photograph By: Tina Rupp

Calories 449; Total Fat 31g; Carbohydrates 6g

This protein-rich dish is very low in carbs but fairly high in fat. Not to worry: Most of the fats are the heart-healthy monounsaturated kind, along with anti-inflammatory omega-3 fatty acids. You don’t have to give up fresh greens just because summer lettuces are not in season: Escarole (a type of endive) is available year-round and its sturdy texture and slightly bitter flavor make it perfect for wilting. It’s also an excellent source of vitamin K, which helps build strong bones and a healthy heart.

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Calories 101; Total Fat 2g; Carbohydrates 17g

Quinoa is a protein-rich whole grain that cooks up light and fluffy. If you’re fond of chilled rice salads, you’ll enjoy this nutritious and fresh-tasting alternative. Serve with cold meat for a picnic supper, or enjoy a double portion as your main dish.

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Photograph By: Marcus Nilsson