C1EAT THIS FEEL BETTER

ADDING THESE SUPERFOODS TO YOUR DIET CAN HELP LOWER CHOLESTEROL, BOOST YOUR IMMUNE SYSTEM AND MORE. HERE, SIX RECIPES THAT PERFORM HEROICS.


PISTACHIO CHICKEN WITH COUSCOUS & GREENS
ACTIVE: 30 MIN/TOTAL: 30 MIN/SERVES 4

1/2 cup unsalted pistachios, finely chopped
1/2 cup panko bread crumbs
3 Tbsp olive oil
4 6-oz boneless, skinless chicken breasts
Kosher salt and pepper
1/4 cup fat-free Greek Yogurt
1 large onion, finely chopped
1 tsp ground cumin
1 cup couscous

1 small bunch Swiss chard, stems discarded and leaves coarsely chopped (about 6 cups)Pistachio-Chicken

1 Heat oven to 350®F. Line a rimmed baking sheet with parchment paper or foil. In a shallow bowl or pie plate, combine the pistachios, panko and 1 Tbsp oil.

2 Season the chicken with 1/2 tsp salt and 1/4 tsp pepper. Brush the chicken with the yogurt and coat with the pistachio mixture, pressing gently to help it adhere. Place the chicken on the prepared baking sheet and bake until golden brown and cooked through, 20 to 25 minutes.

3 Meanwhile, heat 1 Tbsp oil in a large skillet over medium heat. Add the onion and 1/4 tsp each salt and pepper, and cook, stirring occasionally, until tender, 6 to 8 minutes. Stir in the cumin and cook for 1 minute. Transfer the onion to a medium bowl. Add the couscous and toss to combine. Add 1 cup tap water, cover and let sit for 20 minutes.

4 Heat the remaining Tbsp oil in the skillet (no need to wipe out) over medium heat. Add the chard and 1/4 tsp each salt and pepper, and cook, tossing occasionally, until tender, 3 to 5 minutes. Fluff the couscous with a fork and fold in the chard. Serve with the chicken.

PER SERVING: 612 CAL, 22 G FAT (3 G SAT FAT), 94 MG CHOL 690 MG SOD, 47 G PRO, 54 G CAR, 6 G FIBER

SUPERFOOD
LEAFY GREENS

Spinach, Swiss chard and kale are packed with magnesium, which can help improve your body's response to stress, and carotenoid antioxidants, which protect the blood vessels. The folic acid in greens may also help reduce depression.

SUPERFOOD
YOGURT

Certain strains of the live active cultures in yogurt can help keep your digestive and immune systems healthy. Yogurt also contains bone-building calcium.


HALIBUT WITH SPINACH, ORANGES & OLIVESHalibut
ACTIVE: 20 MIN/ TOTAL: 20 MIN/ SERVES 4

2 Tbsp olive oil
4 6-oz pieces skinless halibut or cod fillet
Kosher salt and pepper
1 Tbsp white wine vinegar
2 tsp honey
1 navel orange
1/4 sweet onion, thinly sliced
1/4 cup pitted green olives, sliced
1 bunch spinach, thick stems removed (about 4 cups)


1 Heat 1 Tbsp oil in a large skillet over medium-high heat. Season the halibut with 1/2 tsp salt and 1/4 tsp pepper and cook until golden brown and opaque throughout, 3 to 5 minutes per side.

2 In a large bowl, whisk together the vinegar, honey, remaining Tbsp oil, and 1/4 tsp each salt and pepper.

3 Cut away the peel and white pith of the orange and slice into rounds. Add them to the bowl along with the onion, olives and spinach, and gently toss to combine. Serve with the halibut.

PER SERVING: 297 CAL, 11 G FAT (1G SAT FAT), 58 MG CHOL, 602 MG SOD, 39 G PRO, 11 G CAR, 2 G FIBER

SUPERFOOD
ORANGES

The fiber in these citrus fruits gives you a steady stream if energy instead of a quick sugar rush. The antioxidant vitamin C can help lower stress hormone levels - making for a calmer you in hectic times. Plus, research has shown that a high intake of fruits and vegetables can reduce your risk of gaining weight over time.


SWEET POTATO FLATBREAD
Sweet-Potato
ACTIVE: 15 MIN/ TOTAL: 40 MIN/ SERVES 4

Cornmeal, for the baking sheet
1 lb pizza dough, thawed if frozen
1 medium sweet potato, peeled, halved and thinly sliced
2 shallots, thnly sliced
4 oz extra-sharp Cheddar, shredded
1 Tbsp fresh thyme
1/4 cup slivered almonds
2 Tbsp olive oil
Kosher salt and pepper
Green salad, for serving


1 Heat oven to 425®F. Dust a baking sheet with cornmeal. Shape the dough into a large 14-in.-long rectangle or oval and place on the prepared baking sheet.

2 In a large bowl, toss the sweet potato, shallots, Cheddar, thyme, almonds, oil, 1/2 tsp pepper. Scatter the potato mixture over the dough and bake until golden brown and crisp, 20 to 25 minutes. Serve with the salad, if desired.

PER SERVING: 524 CAL, 21 G FAT (6 G SAT FAT), 30 MG CHOL, 1,012 MG SOD, 20 G PRO, 65 G CAR, 2 G FIBER

SUPERFOOD
GARLIC & ONIONS

Go ahead, pile these on. Both pungent foods contain sulfur compounds that have been shown to kill viruses and may even help prevent common colds and other illnesses. Recent research has also suggested that garlic and onions can help lower blood pressure.

SUPERFOOD
SWEET POTATOES

With these orange spuds, you can get your carbohydrate fix and load up on the antioxidant beta-carotene (which is converted to Vitamin A in the body). Beta-carotene helps keep eyes healthy and vision sharp, and in studies also has been shown to help fight respiratory infections.


PORK WITH LENTILS
Pork-with-lentils
ACTIVE: 25 MIN/ TOTAL: 30 MIN/ SERVES 4

1 cup dry lentils, rinsed
Kosher salt and pepper
3 Tbsp olive oil
1 1 1/4-lb pork tenderloin
2 Tbsp red wine vinegar
2 tsp Dijon mustard
1 celery stalk, finely chopped
1 medium carrot, finely chopped
1/2 small red onion, chopped
1/2 cup walnuts, toasted
2 Tbsp fresh tarragon, chopped


1 Heat oven to 400®F. Bring 4 cups of water to a boil. Add the lentils and 1 tsp salt and simmer, stirring occasionally, until tender, 20 to 25 minutes. Drain.

2 Meanwhile, heat 1 Tbsp oil in an ovenproof skillet over medium-high heat. Season the pork with 1/2 tsp each salt and pepper and cook, turning, until browned, 8 minutes. Transfer to the oven and roast until cooked through, 10 to 12 minutes. Let rest 5 minutes before slicing.

3 In a large bowl, whisk together the vinegar, mustard, remaining 2 Tbsp oil, and 1/4 tsp each salt and peppe. Add the lentils, celery, carrot, onion, walnuts and tarragon and toss to combine. Serve with the pork.

PER SERVING: 408 CAL, 16 G FAT (3 G SAT FAT), 58 MG CHOL, 738 MG SOD, 35 G PRO, 33 G CAR, 12 G FIBER

SUPERFOOD
LEGUMES

Beans and lentils are great sources of protein, carbohydrates and soluble fiber, which together help you feel fuller longer. They also allow your blood sugar to rise gradually instead of spike sharply-and help your body use glucose more efficiently, which can help control type 2 diabetes.

SUPERFOOD
NUTS

Loaded with unsaturated fat, nuts are heart-healthy-a handful a day may improve your cholesterol. Almonds are also a good non-dairy source of calcium (helpful for osteoporosis prevention). Walnuts may help lower the risk of arthritis by helping reduce inflammation in your body, And pistachios are rich in antioxidants.


STEAK WITH CHICKPEA, POMEGRANATE & ARUGULASALAD
Steak-with-chickpea
ACTIVE: 25 MIN/ TOTAL: 25 MIN/ SERVES 4

2 Tbsp plus 1 tsp olive oil
1 lb strip steak (1 in. thick)
Kosher salt and pepper
1 15-oz can chickpeas, rinsed
1/2 cup pomegranate seeds (from 1 small pomegranate)
1/4 cup fresh mint, chopped
2 scallions, sliced
1 Tbsp fresh lemon juice
4 cups baby arugula

1 Heat 1 tsp oil in a large skillet over medium-high heat. Season the steak with 1/2 tsp salt and 1/4 tsp pepper and cook to desired doneness, 5 to 6 minutes per side for medium-rare. Let rest for at least 5 minutes before slicing.

2 Meanwhile, in a large bowl, combine the chickpeas, pomegranate seeds, mint, scallions, lemon juice, remaining 2 Tbsp oil, and 1/4 tsp each salt and pepper. Fold in the arugula. Serve with the steak.

PER SERVING: 394 CAL, 23 G FAT (6 G SAT FAT), 69 MG CHOL, 598 MG SOD, 27 G PRO, 21 G CAR, 6 G FIBER

SUPERFOOD
POMEGRANATES

These red fruits are packed with antioxidants, which help protect your blood vessels from hardening and narrowing (which can put you at risk for a heart attack). A recent study also found that phytochemicals found in the fruits may have cancer-fighting properties.


ROASTED SALMON, TOMATOES AND CAULIFLOWER
Roasted-Salmon
ACTIVE: 10 MIN/ TOTAL: 40 MIN/ SERVES 4

1/4 cup golden raisins
2 small red onions, cut into wedges
1 small head cauliflower (about 1 1/2 lb), cored and sliced 1/4 in. thick
1 pint grape tomatoes
2 Tbsp olive oil
Kosher salt and pepper
1 1 1/2-lb piece skinless salmon fillet
1/2 tsp curry powder


1 Heat oven to 425®F. Place the raisins in a small pot, add enough water to cover and bring to a boil. Remove from heat and let sit 15 minutes. Drain and set aside.

2 Meanwhile, divide the onions, cauliflower and tomatoes between two large rimmed baking sheets. Toss each with 1 Tbsp oil and 1/4 tsp each salt and pepper. Roast for 20 minutes.

3 Season the salmon with the curry, 1/2 tsp salt and 1/4 tsp pepper. Nestle it among the vegetables on one of the baking sheets. Continue roasting both pans until the salmon is opaque throughout and the vegetables are golden brown and tender, 12 to 15 minutes more.

4 Transfer the salmon to plates. Toss the vegetables with the raisins and serve with the salmon.

PER SERVING: 376 CAL, 14 G FAT (3 G SAT FAT), 90 MG CHOL, 488 MG SOD, 43 G PRO, 18 G CAR, 3 G FIBER

SUPERFOOD
TOMATOES

Rich in lycopene, an antioxidant that may help fight cancer growth, these fruits disguised as vegetables are also full of other nutritious elements-like vitamin C (which helps protect your skin from signs of aging) and fiber (which helps fill you up).

SUPERFOOD
WILD SALMON

This fish is packed with omega-3 fatty acids that help improve cholesterol levels and prevent heart disease. Research has also shown that eating a Mediterranean diet rich in fish, veggies and nuts can help you lose more weight than sticking to a low fat diet.