Watermelon is rich in citrulline and lycopene, powerful plant compounds linked to lowering blood pressure and relieving muscle soreness. This salad, lightly adapted from a recipe on themediterraneandish.com, pairs it with cucumber, another thirst-quencher that adds fiber and other nutrients. Serves 8. – Susan Puckett Honey-Lime Dressing: · 2 tablespoons honey · 2 tablespoons lime juice · 2 tablespoons extra-virgin olive oil · ½ teaspoon salt

This easy one-pan meal is lightly adapted from one by Melissa Clark on the New York Times cooking app. Inspired by the vibrant Thai meat salad called larb, it starts with crumbled ground turkey and red onions that sizzle together until browned and crispy. It’s low in fat, high in protein and fiber, inexpensive, and lightning-fast to make. Serve it warm or room temperature with rice, Asian noodles, or flatbread. Or skip the carbs and scoop it up with crisp lettuce leaves. Se

Farro is a wholesome 20,000-year-old form of wheat that’s become a staple in many fitness-minded kitchens. It’s rich in fiber, protein, and antioxidants. And its mildly nutty flavor and chewy texture pairs well with all kinds of ingredients. Serve it as a side dish alongside any protein and veggie for one night, and reserve half for a hearty grain bowl the next. Here it’s joined by sauteed and well-seasoned shrimp, colorful quick-cooked vegetables, crumbled feta, and toasted

The holiday season can be a tough time to stick to a healthy diet, especially if you’re vegetarian or vegan. This festive salad on the table ensures no one will feel deprived. Heart-healthy, antioxidant-rich wild rice provides an earthy, nutty-tasting base for a colorful mélange of cool-weather produce. Apples, pears, pomegranate arils, and any kind of nut could also make themselves at home here. Serves 4. – Susan Puckett Dressing: • 3 tablespoons fresh lemon juice • 1 tables

A flavor-rich, nutrient-loaded bowl with chickpeas as the protein star and bone broth for extra flavor and nutrition.