Whole grain corn polenta or cornmeal is a great option to increase your intake of whole grain foods. Traditionally polenta is made on the stove-top by stirring almost constantly while the hot mixture sputters and spits on your hand and arm. This (almost) no-stir version uses the oven instead and results in a creamy side dish perfect to serve with slow roasted meats, ragu sauces, shrimp, or fish. The naturally dairy-free recipe can be finished by whisking in butter, cream or cheese if desired.

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This nutrient-dense dip is somewhere between a hummus and a zucchini-based baba ganoush. Serve it with warm pita bread or pita chips, fresh veggies, spread on sandwiches, or use as a sauce for Mediterranean inspired-rice bowls or salads.

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Pureed soups are an excellent way to up the nutrient content of your meals. This veggie-based soup gets an extra boost of fiber with the addition of white beans. When blended, the beans provide body and a creamy texture plus they make the soup a bit more filling and satisfying.

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I developed this recipe during the pandemic when I had trouble finding the frozen Trader Joe’s palak paneer in-stock. It had been one of my favorite things to stash in the freezer for an easy dinner and I was missing both the ease and the flavor of picking up a few packages. I am not claiming this is a traditional or authentic version of the recipe, but I like as much or more than the Trader Joe’s version. Keeping to the original spirit of the Trader Joe’s frozen option, I usually enjoy this recipe for dinner the first day I make it and portion out the rest to stock my freezer for future meals.

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Miso is a fermented soybean paste commonly used in Japanese cooking. It has a salty and savory flavor. In this recipe it helps to balance the sweetness of the honey and compliments the toasted walnuts, whole grain wild rice, and fresh apples. You can find miso paste in the produce section of most grocery stores (look near the tofu and wonton wrappers) and it keeps well for months in the refrigerator.

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Pasta salad is a great option for lunches, especially in the heat of the summer. They keep well in the fridge for a few days which means you can cook once and eat a few times. The key to a satisfying, meal-worthy pasta salad is a combination of protein and fiber along with the typical veggies and pasta. This recipe uses fresh tarragon but feel free to substitute any fresh soft herbs like dill, basil, or parsley. You could also stir in a handful or two of baby spinach or arugula for a boost of leafy greens.

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This is the perfect sweet treat for hot summer days. It does take time to set up in the refrigerator but it comes together in only 15 minutes without turning on the oven. I think the sweet tartness of berries pairs perfectly with the creamy texture. The cups will keep for several days in the fridge, so it is a great option to make ahead for a party or for yourself.

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I find myself making some combination of a grain and bean salad most weeks in the summer.  I love having a nourishing ready-to-eat lunch or dinner side waiting in the fridge. This salad is vegetarian, but you could easily add some cooked chicken to the mix for an extra boost of protein. The Southwest flavor vibes also pair well with things like carnitas and barbacoa and the salad is right at home next to any protein you cook on the grill.

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This salad plays like the best of nutrient-dense foods: Whole grains! Beans! Leafy greens! Veggies! The fiber and plant-based protein in the beans and farro, along with the fat in the lemony dressing, mean this dish can stand on its own as a meal, but you could add some cooked chicken or canned tuna to further boost the protein. It keeps well in the fridge for 4-5 days, making it a great recipe for lunch-time meal prep.

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Vanilla almond is hands down my favorite granola flavor and I have noticed it is getting increasingly challenging to find it in stores. I have also found that when I do find it, it tends to be a bit sweet for my taste and the almonds can be suspiciously lacking. The high amount of added sugar is the main downside to store-bought granola, but the whole grain oats and mix of nuts or seeds are wonderful nutrient-dense foods to incorporate into your regular diet.

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This soup has a nutrient-dense secret. The creamy-dreamy texture comes not from the typical cream or coconut cream, but from blended-up white beans. Beans are pretty much fiber containing superstars and fiber is a nutrition powerhouse. It also happens to make this soup dairy-free, although I still like to pair it with a classic grilled cheese sandwich for childhood nostalgia.  

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This bread is affectionately called “bug bread” in my house due to the little flecks of seeds and oats throughout the loaf. Making sourdough bread can seem intimidating but I have found it to be pretty forgiving as far as baking goes. The process takes a day or two but it is mostly hands-off and pretty flexible. Some loaves are technically better than others but I have always ended up with something delicious to toast up for my breakfast, griddle as the base for some brothy beans or build a tasty sandwich.

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Use the sauce as a dipper for chicken, tofu, or veggies. Try tossing it with spaghetti squash for a fun veggie-based take on peanut noodles. Feel free to substitute sunbutter or almond butter for peanut butter if desired.

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Tofu is a great plant-based protein alternative. Try tossing the crispy tofu pieces into curries, stir-fries, or noodle dishes. It is also a fun dipper for flavorful sauces like peanut sauce or BBQ sauce.

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Rice bowls are one of my favorite options for lunch or dinner. I love the contrast of fresh cold veggies with hot rice and flavorful protein. If you are packing it for lunch, put the meat and rice in one container to easily reheat in a microwave and the veggies and spicy mayo in a separate container to add just before eating.

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