This soup offers a hearty meal without the added fat and sodium found in canned versions. It features fresh asparagus, which is a good source of vitamin K. White beans contribute protein and fiber. When blended, the beans create a creamy consistency, eliminating the need for cream or butter.

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Beets are rich in phytonutrients known as betalains, which act as antioxidants and have anti-inflammatory properties. However, betalains are sensitive to heat and can diminish when beets are cooked. This recipe takes advantage of raw beets to preserve their valuable antioxidant content. The beets are combined with cabbage and carrots to create a refreshing slaw, making it a perfect side dish for cookouts.

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A smoothie bowl transforms your favorite healthy breakfast shake into a more substantial meal with nutritious toppings. This version uses unsweetened frozen fruit and yogurt to create a creamy base that is rich in protein and calcium. It's topped with fresh fruit for added fiber, and a sprinkle of seeds provides heart-healthy fats to help keep you full.

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Deviled eggs are a staple for spring parties and picnics, but they are often high in unhealthy fat, cholesterol, and sodium. This version uses fewer egg yolks and adds non-fat yogurt to reduce saturated fat and cholesterol. Herbs and spices add flavor to the filling without excess salt.

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Carrots are rich in beta-carotene, an antioxidant that improves eye health. In this recipe, colored carrots are roasted with fiber-rich fennel for a comforting side dish perfect for spring holidays.

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Quinoa makes for a nutritious breakfast, providing plant-based protein, fiber, and a subtle sweetness typical of cereals. This filling meal will energize and satisfy you, helping you avoid mid-morning cravings.

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Muffins make a quick breakfast when you are on the go, but store-bought varieties are often loaded with calories and saturated fat. You can make a healthier muffin when you prepare them at home. This muffin's applesauce and mashed strawberries reduce the need for sugar and oil, and whole wheat flour adds fiber to make them more filling.

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When trying to lose weight, small changes sometimes make a big difference. Here are easy ways to cut at least 100 calories from your meals to help you reach your weight loss goal.

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This salad is full of spinach that provides vitamins A, C, and K. The dressing is made with heart-healthy olive oil and the juice of fresh mandarin oranges, which adds even more vitamin C. Serve it as a starter or as a side with grilled salmon or roasted tofu.

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Make a sweet and filling breakfast without added sugar. Banana adds so much natural sweetness to these pancakes that you won't need a drip of high-calorie syrup to enjoy them. Ground oats make them filling and full of heart-healthy fiber.

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