Peas are a source of plant-based omega-3 fatty acids as well as manganese, folic acid, fiber, and vitamin B6. In this recipe, fresh peas are quickly blanched to retain their crisp texture and then mixed with a seasonal pesto made with basil, green onions, and walnuts.

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Many canned soups have over 800 milligrams of sodium per cup. By making your own soup with fresh ingredients, you eliminate preservatives and can control the salt content. Stir up a pot of this quick soup on Sunday and enjoy it for lunch throughout your week.

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Enjoy this bean dip at your next party for a smart snack choice. It's low in saturated fat and ideal for dipping fresh vegetables, spreading on pita bread, using as a vegetarian sandwich spread, or filling a healthy quesadilla.

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In addition to being rich in vitamins A and K, asparagus contains saponins, which have anti-cancer properties and may help improve blood pressure. Asparagus also contains a prebiotic called inulin that promotes a healthy digestive tract.

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The ingredients in this healthy salad are rich in antioxidants, fiber, and heart-healthy fat. The kale and apples provide a balance of sweet, tart, and bitter flavors, while a simple yogurt dressing keeps it light and nutritious. This salad makes an ideal snack, or pair it with your favorite soup or sandwich for an easy lunch.

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Olive oil is often associated with savory cooking, but it can also be used when baking sweet treats. Substituting olive oil for butter in this cookie recipe reduces saturated fat. When it's combined with raw sugar, dark chocolate chips, and crunchy sunflower seeds, you'll never know it's in there. For an additional healthy twist, brown rice flour gives these whole-grain cookies a great chewy texture.

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If you think you don't like oatmeal, this healthy recipe may change your mind. Steel-cut oats have a firm, almost chewy, texture that barely resembles cooked rolled oats. Oatmeal contains a soluble fiber called beta-glucan, which has been shown to lower cholesterol levels. Almonds are rich in healthy fats that are associated with a reduced risk of heart disease. Tart cherries are packed with antioxidants, and research shows they can reduce inflammation and speed recovery after strenuous exercise.

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When finely chopped, cauliflower looks and feels like rice. It soaks up the flavors of the vegetables, shrimp, and soy sauce in this healthier fried rice recipe. Adding extra cauliflower is also a smart way to stretch the dish and serve more people while cutting calories. A mix of brown rice and various vegetables makes this meal both nutritious and satisfying.

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There are few meals more comforting than warm Shepherd's Pie. This vegetarian version uses hearty lentils, which are known for their heart-healthy fiber, folate, and magnesium. They are also rich in protein and iron, which help boost energy levels. Adding a sweet potato topping not only enhances the dish's vibrant appearance but also provides a healthy dose of vitamin A.

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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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