Zucchini and Pesto Pasta

Since there aren’t many ingredients in this recipe, choosing the right ones makes all the difference. Chickpea pasta has about half the carbs of traditional penne and double the protein. Ricotta adds a delectable creaminess, although shredded mozzarella or grated Parm work in a pinch. Look for pesto from the refrigerated section of your supermarket; it has a fresher flavor than the shelf-stable varieties.

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Kale Carbonara

Smart substitutions lighten up this Italian comfort-food classic, starting with pasta higher in protein and fiber. Beginning with a specific amount of water to cook the pasta ensures that the liquid is concentrated and starchy enough to fortify the sauce.

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Asian Pasta Salad with Tofu

Looking for an un-sad desk lunch? This recipe has you covered. Toasting the pasta before cooking gives it a deep, nutty flavor, while almonds add an irresistible crunch. Time-saver alert: when you start with baked, marinated tofu you can skip pressing the tofu without sacrificing flavor.

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Strawberry-Beet Panna Cotta

Beet juice gives this springy dessert a super-vibrant hue, but it’s the strawberry flavor that shines. Look for beet juice in the bottled juice section at the supermarket.

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Mushroom-Barley Risotto

Subbing in barley for refined Arborio rice adds both an appealing nutty flavor and extra nutrition. If you prefer not to cook with wine, substitute a mixture of 1/2 cup vegetable stock and 1 tablespoon lemon juice.

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Better-than-Takeout Sesame Chicken

This savory-sweet dinner improves upon restaurant versions by slashing sodium and adding extra vegetables.

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Vegan Queso Dip

Ditch that processed cheese for this real-food retooling of queso dip. Find annatto seeds at Latin markets or online. They’re the ingredient that provides the bright color.

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Salmon with Mango-Watercress Salad

Peppery watercress has a high amount of dietary nitrate—which has been shown to lower blood pressure. And fiber-rich mango gives a nice boost of vitamin C.

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Blueberry-Orange Whole-Wheat Muffins

These tender muffins contain some honey for sweetness, but much less than found in most recipes. Orange zest and blueberries make up the difference.

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