Butternut Squash Veggie Burgers

Mildly sweet and creamy, butternut squash is the perfect backdrop to the flavor of warm curry powder that shines through in these burgers. Chickpeas and oats make the patties hearty plus add plenty of fiber and protein to keep you satisfied.

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Creamy Coconut–Acorn Squash Soup

Ginger and turmeric both have powerful antioxidants and anti-inflammatory compounds, and give a warm spiciness to this silky-smooth soup. Red lentils lend body to the broth along with protein, fiber, and iron; kale chips on top add crunch for contrast (and extra nutrients, too!).

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'Cheesy' Vegan Stuffed Spaghetti Squash

The secret ingredient that makes this vegan dish “cheesy”: nutritional yeast. With a savory taste that’s similar to Parmesan, it packs protein and B vitamins as well as flavor. Include spinach, tomatoes, and basil for a classic Italian combination.

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Delicata-Kale Salad with Tahini-Maple Dressing

Kale is a bone-building powerhouse, thanks to its calcium and vitamin K. Apples and pomegranate seeds provide a bright pop of sweetness to contrast the strong earthy flavors, while the squash ties it all together.

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Kabocha and Broccoli Mole Bowl

Spicy, smoky, and sweet, mole sauce—made from chiles, nuts, spices, cocoa, tomato, and more—is a staple of Mexican cuisine. Its bold flavors are the ideal complement to nutty kabocha squash, which is rich in immune-boosting beta-carotene and vitamin C.

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Butternut Squash Noodles with Parsley Pesto and Chicken

One serving of butternut squash supplies more than your daily requirement of vitamin A, a nutrient crucial for immunity and eye health. And thin ribbons of it make an excellent swap for traditional noodles.

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Charred Vegetable Orecchiette

Embrace the anchovies! They melt into the background of dishes, adding depth of flavor (as well as protein and heart-healthy omega-3s) without a fishy taste—really. Thanks to the wholewheat pasta and cruciferous veggies, this meal is high in fiber, too.

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Baked Pear and Chestnut Crumble

Roasting gives these pears a deep, rich flavor that provides the perfect contrast to tangy yogurt and the pop of sweetness from balsamic vinegar. Oats, pears, and chestnuts combine to give this 5 grams of fiber—pretty good for dessert!

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One-Pan Cod with Fennel and Tomatoes

Cooking fennel mellows out its anise flavor. Native to the southern Mediterranean region, this vegetable is known to help with digestion, and it’s also high in vitamin C. You could easily swap in regular cod fillets for the cod loins; they will just need less cooking time. This dish would be wonderful served over whole-wheat couscous to soak up the juices.

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Crispy Mushroom Flatbread

Mushrooms are packed with nutrients, including vitamin D, and their meaty texture and umami-rich, savory flavor make this flatbread ultra-satisfying. A mixture of fresh herbs adds antioxidant power— and an earthy, mouthwatering aroma.

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Linguine with Clams and Greens

This classic dish has the flavor you know and love—but gets a nice nutritional boost from lemony kale and whole-wheat pasta.

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Pork Tenderloin with Squash 'Noodles' and Arugula

Pork and prunes are a classic pairing in northern Italian cooking, and this twist delivers protein, polyphenols, and vitamins and minerals. If you don’t have Marsala wine on hand, try subbing in some red, or even rosé.

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Watermelon 'Pizza' with Mascarpone Cream

Wedges of watermelon with fun toppings mean “pizza” for dessert! The yogurt-mascarpone cream would be excellent on any berries as well.

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Watermelon 'Poke' Bowl

All the flavors, textures, and vibrant colors of a traditional poke bowl, but with cubed watermelon instead of raw fish.

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Watermelon, Radish & Fennel Salad

Light and bright, sweet and savory, this pretty salad would be perfect alongside grilled meat or fish.

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Grilled Pineapple With Toasted Coconut

Just a little bit of butter and honey turn these pineapple wedges into caramelized gold, and coconut chips add a satisfying crunch. Pineapple is high in vitamin C and also contains manganese, a trace mineral needed for strong bones. In fact, just 1 cup of pineapple has 76 percent of the recommended daily value of manganese.

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Grilled Broccoli With Charred Lemon and Farro Over Hummus

Broccoli is high in calcium, so if you’re vegan or lactose intolerant, this dish offers a great plant-based source of the essential mineral. Add in the farro and hummus, and you’ve got a fiber powerhouse, too.

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Grilled Romaine Salad

If only all salads were so substantial: Avocado and egg provide healthy fat and protein to keep you satiated. The poblano dressing is velvety without needing a drop of oil—it’s so good you might want to make extra, to drizzle on everything from tacos to scrambled eggs.

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Grilled Pesto Pizzas

Pizza and a bright salad all in one! Don’t be intimidated by grilled pizza—prep your toppings in advance, and dinner is ready in minutes. Using nutrient-dense arugula instead of basil for the pesto is a delicious twist on tradition.

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Grilled Cantaloupe Salad With Feta

Sweet, creamy, salty, crunchy, spicy—this salad has it all in terms of flavor and texture. Make sure your grill is very hot to get grill marks on the cantaloupe quickly before the fruit turns mushy. And don’t skip soaking the shallots—the vine- gar diminishes their sharp bite and gives them a pickled flavor. Nutritional bonus: One serving of this salad contains almost your full recommended daily allowance of vitamin C.

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Grilled Tofu Tacos

Tofu brings the protein to this recipe, and the vegetables are grilled just until al dente, so they retain a nice firm texture and bite. The toppings here—with spicy, herbal, and acidic notes—make the dish really sing.

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Ginger-Soy Cod en Papillote

Cooking fish en papillote (or in parchment packets) keeps it super moist and flavorful because it’s essentially steaming in its own juices. It’s important that the packets are sealed tightly; if you don’t trust your crimping skills, use a paper clip. You can assemble the packets ahead of time, and pop them in the oven when you’re ready.

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Poached Salmon With Yogurt-Tarragon Sauce

You don’t have to worry about drying out fish when it’s cooking in liquid! This preparation is so delicate and subtle—you can taste the aromatics that are in the cooking liquid, but it doesn’t take anything away from the flavor of the salmon. Remember that you’re poaching, not boiling: The liquid should be below the boiling point or the fish can get rubbery.

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Roasted Arctic Char With Carrots & Citrus

Roasting is a great hands-off technique—you can go take care of something else on your to-do list while dinner cooks. The dry heat concentrates the fish’s flavor but keeps the flesh perfectly tender. If you haven’t had arctic char, add it to your list. It tastes like a cross between trout and salmon. We used small multicolored carrots here, but any kind will do!

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Cioppino

This technique takes the intimidation out of cooking shellfish. As long as you add each type at its indicated time instead of all at once, you’ll end up with delicate, perfectly cooked clams, scallops, shrimp, and mussels. And the flavor of this stew is so rich and deep, you’d never guess it all comes together in about half an hour. This technique takes the intimidation out of cooking shellfish. As long as you add each type at its indicated time instead of all at once, you’ll end up with delicate, perfectly cooked clams, scallops, shrimp, and mussels. And the flavor of this stew is so rich and deep, you’d never guess it all comes together in about half an hour.

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Trout Meunière

It’s amazing what a hot skillet and a little fat can do for fish—golden and crisp on the outside, tender and flaky inside. This is a healthier version of a classic French meunière, which calls for up to 8 tablespoons of butter! The more modest amount of butter and oil called for in our recipe becomes part of the lemony sauce that makes this dish taste so much more elegant than the sum of its humble parts.

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Swordfish & Eggplant Skewers

Cleanup is practically nonexistent with grilling, and it adds a smoky nuance to food that enhances the natural flavor of both the protein and veg. Sturdy fish like swordfish, tuna, salmon, and halibut hold up great on a grill; delicate, flaky varieties like flounder and cod, not so much (they break apart and fall through the grates).

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Spinach-Quinoa Breakfast Salad With Berries And Granola

Berries, granola, yogurt...and spinach? Trust us. All the makings of your morning parfait create an unexpected dish with pleasing crunch and pretty pops of color.

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Smoked Salmon Breakfast Salad

Get your bagel-and-lox fix with this hearty recipe, complete with a sprinkle of “everything” seasoning. Gut-health bonus: The creamy dill dressing is whipped up with probiotic-rich kefir.

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Mushrooms & Greens Breakfast Salad

Thanks to protein in the eggs and healthy fats in the avocado, this savory salad will keep you going for hours.

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Salmon-Kale Summer Rolls

Shake up supper with these fresh and fun-to-eat rolls, made with omega-3-rich salmon, brown rice, and lots of cool, crunchy veggies. For a spicy, creamy kick, stir together a dipping sauce of mayonnaise and sriracha, or just serve these crowd-pleasers with a drizzle of gluten-free tamari.

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Chicken and Wheat Berry Bowl

Brain-boosting whole grains and lean grilled chicken get brightness from a tangy vinaigrette, sweetness from blueberries, and a nice crunch from walnuts. Sub in farro, quinoa, or any other whole grain for the wheat berries.

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Whole-Grain Pasta Primavera

Crisp-tender green veggies complement chewy whole-grain pasta; a little olive oil, red pepper flakes, and feta tie it all together. While this dish is delicious without the cheese, that bit of briny creaminess really makes the recipe sing.

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Grilled Chicken with Mole Black Beans

Smoky, spicy black beans are the star of this show; they deliver all the deep flavor of a classic mole with much less effort. The MIND diet recommends at least three to four servings of beans or lentils a week. With this dish in your repertoire, you’re on your way to meeting that goal.

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Lentil, Arugula, and Avocado Salad

This salad is perfect for a weeknight dinner: It combines two MIND power players—lentils and greens—and comes together in just 15 minutes. The tangy, probiotic-packed yogurt dressing and avocado manage to make something as simple as salad seem indulgent.

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Hazelnut-Crusted Halibut with Beet and Spinach Salad

The MIND diet recommends eating an ounce of nuts at least five days a week. One way to get your fill is to put away the panko and coat fish (or chicken) with finely chopped nuts. We used hazelnuts here, but almonds would work equally well.

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Greek Lamb Flatbreads

Think of this as a healthier version of your favorite Greek sandwich, thanks to a beefed-up (so to speak) salad presence. Top store-bought dough with a probiotic-rich yogurt sauce, spiced lamb, and crisp vegetables, and you’ve got dinner magic on your plate.

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Sweet-and-Sour Cauliflower with Chicken

This dish boasts all the flavor of takeout but with fresher veggies and no greasy fried chicken in sight. Replacing some of the chicken with cauliflower gives the meal vitamins C and K, not to mention an irresistible caramelized nuttiness. For a spicier supper, replace some of the ketchup with sriracha.

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Italian Wedding Soup

Tender turkey meatballs add plenty of savory flavor to this hearty, vegetable-packed soup. Poaching the meatballs directly in the broth is one trick to making it taste so rich; another is to add a Parmesan rind while the broth simmers.

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Steakhouse Salad

Break out this recipe for the hard-core carnivores in your life. It’s everything they (and you) love about a steakhouse meal—succulent beef, creamy spinach, and roasted potatoes—in salad form. Mushrooms and cherry tomatoes bump up the veg factor, and a light yet full-flavored blue cheese dressing ties it all together.

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Mostly Meatless Bolognese

A small amount of turkey sausage adds a spicy, savory note to this plant- powered pasta sauce. Shredded sweet potato, parsnip, and carrot contribute sweetness, while mushrooms and tomatoes take the umami quotient over the top. Consider making a double batch of the sauce and freezing half. You’ll want to eat it again—soon!

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Farro Risotto with Crisped Prosciutto

The secret to the toothsome texture of this whole-grain “risotto” is sunflower seeds. The asparagus offers a fresh snap that keeps the dish feeling springy and light, and a single slice of crisped prosciutto on top of each serving proves that a little is just enough.

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Cauliflower And Mushroom Tacos

Serve these as a vegetarian meal, or with meat-based tacos to mix things up.

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Cauliflower And Chicken Larb

Packaged cauliflower rice adds plant power to this fresh take on a classic Southeast Asian dish.

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Parmesan Roasted Cauliflower

Crunchy, Parm-crusted cauliflower steaks make for a supremely satisfying vegetarian entrée. Roasted tomatoes add zing and are an excellent source of vitamins A and C.

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