Potatoes have a reputation for being unhealthy, but when you remove the fat and salt often used in their preparation, their valuable nutrients have a chance to shine. Researchers have identified 60 types of phytochemicals and vitamins in potatoes. Nutritionally, this puts them in the same category as broccoli, spinach, and Brussels sprouts.

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Research shows that mushrooms contain specific dietary fibers that are associated with lowering cholesterol while also providing protein and vitamins. Exotic varieties tend to get most of the attention for their nutrients, but white button mushrooms provide many of the same health benefits. Adding mushrooms to a hearty sandwich like this one is a nutritious way to lighten up a recipe while still getting the filling meal you crave.

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Starting your day with a high-sugar breakfast full of refined grains is sure to leave you feeling sluggish in a few hours. This doesn't mean you have to give up your favorite breakfast foods. Adding whole-wheat flour and oats to your pancakes gives them plenty of protein and fiber to help keep you energized all morning.

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These roasted chickpeas are an excellent substitute for salty snacks. They are lower in sodium and provide protein and fiber.

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Tacos don't need to be loaded with high-calorie, high-fat ingredients to taste good. In this recipe, high-protein and fiber-rich black beans get a spicy kick from chipotle peppers. Hold the cheese, too. One bite of this fresh salsa and you won't miss it. Packed with tomatoes, cucumber, and tangy lemon juice, it is full of disease-fighting antioxidants.

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Soup makes a great lunch or light dinner, but many prepared soups contain excess calories, sodium, and fat. When you make soup at home, you control the ingredients and can ensure that you have a healthy meal.

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Quinoa is a whole grain that's often served as a savory dish, but its nutty flavor goes well with sweet orange and honey too. Quinoa contains high-quality protein with all nine essential amino acids. The orange and the cranberries add both fiber and vitamin C.

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These vegetarian burgers are packed with hearty black-eyed peas, which provide fiber, protein, and B vitamins. The kale adds a burst of flavor and even more nutrition. Kale contains alpha-linolenic acid (ALA), a type of omega-3 fatty acid from plants, and it is a source of vitamins A, C, and K.

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Air-popped popcorn makes a filling, whole-grain snack. This version is dressed up with the rich flavors of garlic, rosemary, and a light sprinkle of salt.

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Oatmeal provides dietary fiber that helps to reduce cholesterol. Making your own oatmeal with rolled oats takes just a few minutes and lets you avoid the instant versions, which can be full of artificial flavorings, preservatives, and refined sugar.

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