These nutrient-dense nuts provide bone-strengthening magnesium and calcium along with blood-supporting iron. They’ve also been linked to aiding weight loss when eaten in moderation. Studies show that adults who consume nuts regularly tend to have the lowest body mass indexes.

These nutrient-dense nuts provide bone-strengthening magnesium and calcium along with blood-supporting iron. They’ve also been linked to aiding weight loss when eaten in moderation. Studies show that adults who consume nuts regularly tend to have the lowest body mass indexes.

I tend to steer clear of “health food” products because marketing claims aren’t regulated, and it’s a whole lot easier to just eat real food that doesn’t come in packages than to try to demystify whether or not a product is actually healthy. But when our trainer Kara tipped me off to these bean-based pastas that boast over 20 grams of protein and only two ingredients (just the beans and water), I had to give them a shot. The verdict? I’m never going back to normal pasta again. These pastas taste different than wheat-based pastas (read: definitely healthier), but I love the texture and flavor. Plus, when your pasta packs so much protein, your base becomes your nutritional backbone, requiring little else to turn it into a full meal.

Spicy Tahini Black Bean Noodles

Ingredients:

• 4 oz. black bean pasta (we used this brand found at Whole Foods)
• 1 cup frozen shelled organic edamame
• 1 large carrot, grated
• 1 jalapeno, very thinly sliced (remove seeds for less spice; keep them to kick up the heat)
• 1/4 cup tahini
• 1 tbsp. chili paste or Sriracha (more to taste)
• 1 tbsp. toasted sesame oil
• 1/4 cup warm water
• 1 tbsp. raw honey
• 1-inch piece of ginger, grated
• 2 garlic cloves, minced
• 1/2 tsp. salt, more to taste

Directions:

1. Boil water. Add black bean pasta and edamame, return to a boil and cook for approximately 8 minutes. Drain and transfer to a large mixing bowl.
2. Whisk together tahini, chili paste/Sriracha, sesame oil, water, honey, ginger, garlic and salt. Taste and adjust salt and spice level to taste.
3. Toss noodles and edamame with sauce, then fold in grated carrot and jalapeno.

Walnuts contain more omega-3 fats than any other nut, which lower triglycerides, reduce plaque formation and support brain function. Walnuts are rich in minerals, as well as protein, fiber, calcium, magnesium and manganese. Loaded with vitamin E, walnuts also help fight inflammation and protect the cardiovascular system.

Walnuts contain more omega-3 fats than any other nut, which lower triglycerides, reduce plaque formation and support brain function. Walnuts are rich in minerals, as well as protein, fiber, calcium, magnesium and manganese. Loaded with vitamin E, walnuts also help fight inflammation and protect the cardiovascular system.

A vegetarian’s best friend, nutritional yeast is loaded with vitamins and minerals and naturally low in fat. Most notably, it contains B-complex vitamins – including B12 – which vegetarians and vegans often lack since it is most often found in animal products.

A vegetarian’s best friend, nutritional yeast is loaded with vitamins and minerals and naturally low in fat. Most notably, it contains B-complex vitamins – including B12 – which vegetarians and vegans often lack since it is most often found in animal products.

A pure and unadulterated alternative to table sugar, we love raw honey for its sweet health benefits. Honey is a naturally anti-bacterial, anti-viral and anti-fungal substance. The nutritional benefits of honey depend largely on its quality – so seek out raw (unpasteurized and unfiltered) honey for the highest nutritional quality and safety.

A pure and unadulterated alternative to table sugar, we love raw honey for its sweet health benefits. Honey is a naturally anti-bacterial, anti-viral and anti-fungal substance. The nutritional benefits of honey depend largely on its quality – so seek out raw (unpasteurized and unfiltered) honey for the highest nutritional quality and safety.

One of the simplest ways to infuse a lot of flavor into your vegetables, without adding excess calories or fat, is to braise them in vegetable broth. If you’re feeling ambitious, cook a broth from scratch. But if you’re looking to pull together a quick and healthy Monday night meal, opt for store-bought broth and customize it with your pick of vegetables and spices. We like this served over a bed of protein-packed quinoa, and if you want your dinner to pack an extra protein punch, add tofu to the cooking broth or top with an egg.

Broth-braised Bok Choy

Ingredients:

• 2 cups organic vegetable broth
• 1/2 onion, very thinly sliced
• 2 large carrots, very thinly sliced
• 8 oz. baby bella mushrooms, sliced
• 1-inch piece of ginger, grated
• 3 garlic cloves, minced
• 1 lb. baby bok choy, bottom inch removed
• 2 tbsp. soy sauce or tamari
• 2 tbsp. toasted sesame oil
• sesame seeds, for garnish

Directions:

1. Add broth, onion, carrot, mushroom, ginger and garlic to a large wok or sauce pan. Bring to a boil.
2. Add bok choy and cover. Cook until bok choy is bright green and slightly wilted - about 5 minutes. Uncover and finish with soy sauce and sesame oil.
3. Serve over quinoa, brown rice or soba noodles, topping each portion with remaining broth and sesame seeds, if desired.