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BBQ Salmon Tacos With Kimchi
Kimchi is a traditional Korean side dish created from spicy fermented vegetables. Its unique flavor lends itself well to a number of dishes, and the fermentation process makes kimchi rich in probiotics, which can help improve the health and diversity of your body’s microbiome. Here, kimchi is paired with savory BBQ salmon that brings a healthy dose of anti-inflammatory omega-3 fats to the table. This dinner is sure to keep you coming back — for the flavors and health benefits alike!
contains Wheat, Fin fish, Sesame, Shellfish
4.6 out of 10 reviews
SERVES
4
CALORIES PER SERVING
637
AUTHOR
Kelly Kennedy, RDN
PREP TIME
10 min
COOK TIME
5 min
TOTAL TIME
15 min
Ingredients
1 tbsp brown sugar
1 tbsp paprika
½ tsp kosher salt
¼ tsp freshly ground black pepper
½ tsp chili powder
½ tsp onion powder
½ tsp garlic powder
¼ tsp ground cayenne pepper
1 ½ pound fresh salmon filet
1 tsp extra-virgin olive oil
8 small (6-inch) tortillas (preferably whole wheat)
1 cup fresh corn kernels (or frozen and defrosted ones)
1 ⅓ cups kimchi
2 fresh limes, quartered
Directions
1 Preheat broiler and line a baking sheet with aluminum foil.
2 In a small bowl, combine the brown sugar, paprika, salt, pepper, chili powder, onion powder, garlic powder, and cayenne pepper. Stir to combine.
3 Place the fish on the prepared baking sheet (skin side down) and drizzle with the olive oil, being sure to evenly coat the fish. Sprinkle the fish with the BBQ spice mixture, patting it into the fish to evenly coat all surfaces. Place the fish into the preheated oven and cook until it is almost cooked through and flakes easily with a fork, about 4 to 6 minutes. Watch the fish closely, as broilers vary and the cooking time will also be affected by the thickness of the filet.
4 Once the fish is cooked, flake it gently with a fork and divide it evenly between the 8 tortillas. Top each taco with corn, kimchi, and a squeeze of lime juice. Serve with the remaining lime wedges.
Nutrition Facts
Amount per serving
Serving size2 tacos
calories
637
total fat
28g
saturated fat
7g
protein
43g
carbohydrates
54g
fiber
2.4g
sugar
10g
added sugar
3g
sodium
743mg
TAGS:
Wheat, Fin fish, Sesame, Shellfish, Anti-Inflammatory, Dinner, High-Protein, Mediterranean, Quick & Easy
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Gut-Boosting Post-Workout Smoothie
This smoothie has the carbs, protein, and hydration your body needs after a good sweat session — making it the perfect post-workout snack. Not only that but you’ll also get great gut benefits from the kefir (a fermented milk beverage rich in probiotics) as well as from the fiber in the blueberries, avocado, and chia seeds. In fact, at almost 11 grams of fiber per serving, this recipe delivers more than a third of the daily value of fiber.
contains Dairy
4.8 out of 18 reviews
SERVES
2
CALORIES PER SERVING
355
AUTHOR
Kelly Kennedy, RDN
PREP TIME
5 min
TOTAL TIME
5 min
Ingredients
2 cups low-fat plain kefir
1 ripe banana
2 cups frozen blueberries
½ ripe avocado
1 1-inch piece fresh ginger, peeled
2 tbsp chia seeds
Directions
1 Combine all of the ingredients in a blender and blend until completely smooth, about 1 minute. Serve immediately.
Nutrition Facts
Amount per serving
calories
355
total fat
13g
saturated fat
2.8g
protein
15g
carbohydrates
51g
fiber
10.9g
sugar
32.6g
added sugar
0g
sodium
133mg
TAGS:
Dairy, Gluten-free, Diabetes-Friendly, Anti-Inflammatory, Breakfast, Cholesterol-Conscious, Heart-Healthy, Low-Sodium, High-Fiber, Vegetarian, Quick & Easy
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Miso Soup With Soba Noodles, Carrots, and Bok Choy
Soup is considered a comfort food, but did you know miso soup may offer gut health benefits as well? Miso contains living probiotic organisms that may help contribute to the diversity of your microbiome. For this reason, the miso is added after the soup is removed from the heat so that the heat doesn't unintentionally kill any of these beneficial microbes. Add ginger and garlic for a kick of flavor that also contributes to anti-inflammatory effects.
contains Wheat, Soy
4.7 out of 10 reviews
SERVES
4
CALORIES PER SERVING
232
AUTHOR
Kelly Kennedy, RDN
PREP TIME
10 min
COOK TIME
15 min
TOTAL TIME
25 min
Ingredients
6 cups low-sodium vegetable broth
3 cloves garlic, minced
1 tbsp freshly grated ginger
1 cup baby portobello mushrooms, sliced (optional)
2 carrots, sliced into thin ribbons
2 heads baby bok choy, ends removed and chopped or sliced in half lengthwise
4 oz soba noodles, dry
½ (14-oz) block firm tofu, chopped into cubes
2 ½ tbsp white miso paste
3 scallions, sliced
Directions
1 Place a large soup pot over medium heat. Add the broth and bring to a rolling boil.
2 Add the garlic and ginger and cook until fragrant, about 2 minutes.
3 Stir in the mushrooms (if using), carrot ribbons, bok choy, and noodles and cook until the noodles are tender and the bok choy is bright green in color, about 5 minutes.
4 Remove the pot from the heat and stir in the tofu, allowing the mixture to sit until the tofu has warmed through, about 2 minutes.
5 Meanwhile, remove ½ cup of the broth from the pot and place it in a small bowl. Add the miso to the bowl of broth and whisk until all of the miso is dissolved. Return the mixture to the bigger pot and stir to combine.
6 Divide evenly between 4 serving bowls and garnish each with a small amount of scallions.
Nutrition Facts
Amount per serving
calories
232
total fat
4g
saturated fat
0.6g
protein
15g
carbohydrates
38g
fiber
3.2g
sugar
7.6g
added sugar
1.5g
sodium
718mg
TAGS:
Wheat, Soy, Lunch, Quick & Easy, Vegan, Vegetarian
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Kale and Apple Salad With Lemon Vinaigrette
Kale, another cold-hearty green, deserves its reputation as a superfood. It’s a member of the same family as cabbage, broccoli, and Brussels sprouts, per the Farmer's Almanac, and like those vegetables, it’s high in vitamins C and E, carotenoids and other antioxidants, as well as compounds that may have anticancer properties, researchhas found. Kale also stands up to salad dressing, so it won’t get soggy and unappetizing, making this salad a good one to make ahead. A slightly tart variety of apple, such as McIntosh, makes a great addition to this salad. Keep the skin on your apples to retain those and other good-for-you nutrients.
contains Tree Nuts
5.0 out of 14 reviews
SERVES
2
CALORIES PER SERVING
390
PREP TIME
10 min
TOTAL TIME
10 min
Ingredients
4 cups fresh kale, packed
1 apple, sliced (skin on)
¼ cup pecans
3 tbsp dried no-sugar-added cranberries
1 carrot, sliced into rounds
2 medjool dates, chopped (optional)
2 tbsp assorted nuts and seeds, such as pine nuts and shelled sunflower seeds
2 tbsp extra-virgin olive oil
1 lemon, juiced
½ tsp grainy mustard
½ tsp dried thyme
¼ tsp kosher salt
⅛ tsp freshly ground black pepper
Directions
1 Evenly divide kale between twoserving dishes. Top each plate with half the apple slices, pecans, cranberries, carrots, dates (if using), and nuts and seeds.
2 In a small bowl, combine olive oil, lemon juice, mustard, theme, salt, and pepper. Whisk together, then drizzle over salad.
Nutrition Facts
Amount per serving
calories
390
total fat
30g
saturated fat
3.2g
protein
4g
carbohydrates
33g
fiber
6.6g
sugar
21.3g
added sugar
7.7g
sodium
195mg
TAGS:
Tree Nuts, Diabetes-Friendly, Mediterranean, Gluten-free, Vegetarian, Vegan, High-Fiber, Quick & Easy, Lunch
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Anna Puzatykh/Shutterstock
Strawberry, Kiwi, and Avocado Salad With Honey Ginger Lime Dressing
Strawberries andkiwiare superstar sources of vitamin C. One serving of this salad will more than meet your daily requirement for this immune-supporting vitamin, per theNational Institutes of Health. Plus, avocado adds healthy fats and fiber,per USDA data, both of which help make this meal more filling, and its creaminess balances the tanginess of all that citrus.
4.9 out of 9 reviews
SERVES
2
CALORIES PER SERVING
311
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
10 min
TOTAL TIME
10 min
Ingredients
3 kiwi, skin removed, sliced
1 avocado, cut into slices
½ cup strawberries, halved
1 tbsp fresh mint leaves, for garnish
1 tbsp light-tasting olive oil
1 lime, juiced
1 tbsp honey
½ tsp ground ginger
Directions
1 Place kiwi, avocado, and strawberries in a serving bowl. Garnish with mint leaves.
2 In a small bowl, whisk together dressing ingredients. Pour over salad and enjoy.
Nutrition Facts
Amount per serving
calories
311
total fat
18g
saturated fat
2.4g
protein
3g
carbohydrates
41g
fiber
8.7g
sugar
27g
added sugar
9.6g
sodium
10mg
TAGS:
Anti-Inflammatory, Breakfast, Heart-Healthy, Gluten-free, High-Fiber, Mediterranean, Lunch, Low-Sodium, Quick & Easy, Vegetarian
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Arugula and Strawberry Salad With Feta Cheese
Arugula, or rocket, is a leafy green with a peppery and slightly bitter flavor. It's low in calories and packed with nutrition, according to the United States Department of Agriculture. Arugula is particularly high in erucin, a compound that may have cancer-fighting properties, according to research. In this salad the delicate green's peppery flavor complements the sweetness of the strawberries and saltiness of the cheese.
contains Tree Nuts, Dairy
4.8 out of 6 reviews
SERVES
1
CALORIES PER SERVING
455
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
10 min
TOTAL TIME
10 min
Ingredients
2 cups fresh arugula
1 cup quartered strawberries
2 tbsp chopped walnuts
2 tbsp crumbled reduced-fat feta cheese
Purple basil, for garnish (optional)
1 tbsp extra-virgin olive oil
1 tbsp balsamic vinegar
1 tsp Dijon mustard
⅛ tsp freshly ground black pepper
Directions
1 Combine salad ingredients and arrange on a serving plate.
2 In a small covered container, combine all the ingredients for the balsamic vinaigrette. Cover and shake vigorously and pour the desired amount of dressing over the salad just before serving.
Nutrition Facts
Amount per serving
calories
455
total fat
26g
saturated fat
4.8g
protein
9g
carbohydrates
43g
fiber
4.6g
sugar
36.7g
added sugar
4.1g
sodium
475mg
TAGS:
Tree Nuts, Dairy, Diabetes-Friendly, Gluten-free, Mediterranean, Lunch, Vegetarian
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Cameron Whitman/Stocksy
Carrot Ginger Soup
Carotenoids, the plant-based pigments that make carrots orange, could also be the reason they excelat fending off illness, according to the National Institutes of Health (NIH). One, beta-carotene, is converted to vitamin A, a nutrient critical to enhancing immune function, according to past research. Ginger also has known antioxidant and anti-inflammatory properties, and the combo can help send colds packing. Have this low-cal soup as a starter or side.
4.5 out of 19 reviews
SERVES
6
CALORIES PER SERVING
103
AUTHOR
Kelly Kennedy, RDN
PREP TIME
15 min
COOK TIME
40 min
TOTAL TIME
55 min
Ingredients
1 tbsp extra-virgin olive oil
1 medium yellow onion, diced
2 lb carrots, chopped (skin on)
4 cloves garlic, roughly chopped
1 tbsp grated fresh ginger
2 tsp grated fresh turmeric or 1 tsp ground turmeric
6 cups low-sodium vegetable broth
2 tbsp raw apple cider vinegar
¾ tsp kosher salt
¼ tsp freshly ground black pepper
Directions
1 In a large stockpot over medium heat, add olive oil, onion, and carrots. Cook, stirring occasionally, until onions are translucent and carrots begin to soften, about 8 to 10 minutes.
2 Add garlic, ginger, and turmeric, and stir to combine. Cook 1 to 2 minutes more.
3 Stir in the broth, vinegar, salt, and pepper and bring just to a boil. Reduce heat, cover, and simmer until all ingredients are soft, about 25 to 30 minutes.
4 Remove from heat and use an immersion blender to blend soup until completely smooth. Alternatively, allow soup to cool slightly before carefully transferring it to a standard blender and blending until smooth.
Nutrition Facts
Amount per serving
Serving size2 cups
calories
103
total fat
3g
saturated fat
0.4g
protein
2g
carbohydrates
19g
fiber
4.9g
sugar
9.8g
added sugar
1g
sodium
366mg
TAGS:
Mediterranean, Gluten-free, Vegetarian, Vegan, Low-Fat, Anti-Inflammatory, Appetizer, Side Dish, Paleo Diet, Whole30 Diet
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Olga Lepeshkina/iStock
Fresh Broccoli Salad
Broccoli is a springtimesuperfood! This crucifer contains valuable fiber,potassium, and phosphorus, per theUSDA. There is alsoresearchshowing that regular consumption of cruciferous vegetables, including broccoli, can discourage hardening of the arteries, especially of the aorta (the largest artery in the body). If possible, let the salad marinate in the dressing for at least a few hours before serving to help the flavors develop.
4.8 out of 6 reviews
SERVES
4
CALORIES PER SERVING
268
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
15 min
TOTAL TIME
15 min
Ingredients
2 medium heads broccoli, rinsed and cut into small florets
1 small red onion, thinly sliced
¼ cup raisins
3 tbsp apple cider vinegar
3 tbsp extra-virgin olive oil
2 tsp Dijon mustard
1 tsp maple syrup
¼ tsp kosher salt
2 tbsp shelled, unsalted sunflower seeds, for garnish
1 tbsp sesame seeds, for garnish (optional)
Directions
1 Place broccoli, onion, and raisins in a large serving bowl.
2 In a small covered container, combine vinegar, oil, mustard, maple syrup, and salt. Cover and shake the container vigorously. Pour dressing over salad and gently mix to combine.
3 Garnish with sunflower seeds and sesame seeds, if using.
Nutrition Facts
Amount per serving
calories
268
total fat
13g
saturated fat
1.8g
protein
10g
carbohydrates
32g
fiber
9.4g
sugar
14.3g
added sugar
1g
sodium
234mg
TAGS:
Anti-Inflammatory, Cholesterol-Conscious, Diabetes-Friendly, Gluten-free, High-Fiber, Heart-Healthy, Side Dish, Lunch, Mediterranean, Quick & Easy, Vegan, Vegetarian
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Spinach, Apple, Pecan, and Pomegranate Salad
Pomegranates are as vibrant in color as they are in flavor. In this recipe, pomegranate arils (their sweet seeds) are used to top a nutritious spinach salad. Pomegranates are a good source of vitamin C according to data from the USDA, a nutrient which the NIH notes can help the body more effectively absorb the non-heme form of iron in spinach.
contains Tree Nuts, Dairy
4.5 out of 21 reviews
SERVES
1
CALORIES PER SERVING
314
AUTHOR
Kelly Kennedy, RDN
PREP TIME
5 min
TOTAL TIME
5 min
Ingredients
3 cups baby spinach
1 medium apple, chopped
¼ cup pomegranate arils
2 tbsp chopped pecans
2 tbsp crumbled feta
Directions
1 Place spinach in a serving bowl and top with apple, pomegranate seeds, pecans, and feta. Serve with your favorite dressing or oil and vinegar.
Nutrition Facts
Amount per serving
calories
314
total fat
15g
saturated fat
3.8g
protein
9g
carbohydrates
42g
fiber
11.4g
sugar
26.2g
added sugar
0g
sodium
305mg
TAGS:
Tree Nuts, Dairy, Diabetes-Friendly, Mediterranean, Gluten-free, Vegetarian, High-Fiber, Anti-Inflammatory, Quick & Easy, Lunch
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Svetlana Cherruty/Getty Images
Jamu Juice (Indonesian Turmeric Drink)
In Indonesia, where jamu juice was popularized, it’s beloved for its purported anti-inflammatory, antioxidant, and immune-boosting benefits. Some of the powerhouse ingredients within include lemons, ginger, and turmeric (curcumin), which provide anti-inflammatory, antiviral, and antioxidant properties, past researchnotes. The black pepper increases the amount ofcurcumin your body can absorb, according to past research.
4.9 out of 16 reviews
SERVES
Serves 6
CALORIES PER SERVING
34
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
10 min
COOK TIME
30 min
TOTAL TIME
25 min
Ingredients
¾ cup fresh turmeric root (about 100 g), washed and sliced (skin may be left intact)*
1 large piece (about 4 inches) fresh ginger, washed and sliced (skin may be left intact)
4 cups water
1 pinch freshly ground black pepper
2 tbsp honey
2 lemons, juiced
Directions
1 Place the turmeric, ginger, water, and pepper ina blender. Blend on high until the mixture is completely smooth.
2 Pour the mixture into a medium saucepan and bring to a simmer over medium-high heat. Lower heat and continue simmering for 15 minutes.
3 Once the mixture is done cooking, remove from heat and allow to cool slightly before pouring it through a fine-mesh strainer (or cheesecloth).
4 Add the honey and lemon juice, and serve chilled. The mixture will separate naturally while chilling, so give it a gentle stir before serving.
5 *Note: If you don’t have fresh turmeric on hand, don’t worry. Use 1 tbsp ground turmeric and enjoy!
Nutrition Facts
Amount per serving
Serving size3/4 cup
calories
34
total fat
0g
saturated fat
0g
protein
0g
carbohydrates
8g
fiber
0g
sugar
6.2g
added sugar
5.8g
sodium
1mg
TAGS:
Anti-Inflammatory, Beverage, Diabetes-Friendly, Heart-Healthy, Gluten-free, Low-Fat, Low-Calorie, Low-Sodium, Mediterranean, Vegetarian