Calories 211; Total Fat 15g; Carbohydrates 18g

This low-calorie, spicy chilled soup will have you craving seconds—and since it has only 211 calories per serving, feel free to indulge. Chili peppers, such as the habañeros in this soup, have a strongly anti-inflammatory compound known as capsaicin, which has been found to help with blood coagulation and may reduce arthritis pain and psoriasis symptoms. A side note to the daring: The hotter the chili pepper, the more capsaicin it contains, and habeñeros pack a wallop. Pair with grilled chicken or fish, and have some soothing Strawberry Buttermilk Ice for dessert.

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Photograph By: Romulo Yanes

Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

• 211 Calories (11%)
• 15g Total fat (23%)
• 2g Saturated Fat (10%)
• 0mg Cholesterol (0%)
• 523mg Sodium (22%)
• 18g Carbohydrate (6%)
• 4g Fiber (18%)
• 5g Protein (10%)

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Calories 416; Total Fat 8g; Carbohydrates 52g

Although shrimp may be small in size, their nutritional punch is mighty: They're loaded with vitamin B12, which may help lower levels of homocysteine, a harmful compound that has been linked to heart disease. Shrimp are also one of the very few food sources of vitamin D, which has been receiving much media attention lately for the many health benefits it provides, including bone protection and cancer prevention. If you tend to avoid pasta because of the carbs, you'll be happy to hear that one serving of this dish has only 17 percent of the daily value for carbohydrates, while it packs in 68 percent of the day's protein needs. For dessert, try Summer Pudding with Low-Fat Vanilla Custard Sauce.

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Photograph By: Victoria Pearson

Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

• 416 Calories (21%)
• 8g Total fat (12%)
• 2g Saturated Fat (9%)
• 176mg Cholesterol (59%)
• 368mg Sodium (15%)
• 52g Carbohydrate (17%)
• 2g Fiber (6%)
• 34g Protein (68%)

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Calories 686; Total Fat 36g; Carbohydrates 49g

Taking the spotlight in this Indian twist on chicken salad are chickpeas, which, like most legumes, help battle high cholesterol. Also known as garbanzos, chickpeas are rich in soluble fiber, which helps shuttle excess cholesterol out of your body. This salad can be served chilled or at room temperature, so it's perfect for leftovers. Unsweetened pineapple chunks would make a nice dessert. (Note: The salad is relatively high in sodium, so watch your salt intake for the rest of the day or simply omit the salt called for in the recipe.)

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Photograph By: Romulo Yanes

Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

• 686 Calories (34%)
• 36g Total fat (56%)
• 8g Saturated Fat (39%)
• 108mg Cholesterol (36%)
• 1817mg Sodium (76%)
• 49g Carbohydrate (16%)
• 10g Fiber (39%)
• 44g Protein (88%)

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Calories 593; Total Fat 15g; Carbohydrates 93g

This time of year, tomatoes—the centerpiece of this no-cook pasta sauce—are plump, ripe, and bursting with flavor. They're also loaded with antioxidants. Creamy ricotta adds substance and calcium to this superfast dish. Your local farmers' market is likely to be a great source for the tomatoes—while you're there, pick up some seasonal fruit for dessert.

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Photograph By: Romulo Yanes

Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

• 593 Calories (30%)
• 15g Total fat (23%)
• 5g Saturated Fat (26%)
• 24mg Cholesterol (8%)
• 491mg Sodium (20%)
• 93g Carbohydrate (31%)
• 6g Fiber (23%)
• 22g Protein (44%)

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Calories 192; Total Fat 6g; Carbohydrates 3g

Marinating these chicken kebabs all day or overnight in a simple blend of yogurt and lemon juice makes them succulent and juicy, but the active cooking time is only about half an hour, so they're a great quick dinner. Brightly colored turmeric is a potent antioxidant and a traditional Ayurvedic remedy for allergies. For a nutritious side, thread cipollini onions, red-pepper chunks, and mushrooms on a skewer and brush with olive oil to grill alongside the chicken. Then toss some halved, pitted fresh peaches on the grill for dessert.

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Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

• 192 Calories (10%)
• 6g Total fat (10%)
• 2g Saturated Fat (9%)
• 125mg Cholesterol (42%)
• 134mg Sodium (6%)
• 3g Carbohydrate (1%)
• 0g Fiber (0%)
• 30g Protein (60%)

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Calories 267; Total Fat 11g; Carbohydrates 9g

Travel to the Mediterranean without even leaving your kitchen. Shrimp and creamy Greek-style yogurt come together to create a satisfying and indulgent protein powerhouse. The high protein content of this quick and easy dish and its healthy monounsaturated fat will have you feeling full for hours after dinner. If you're still craving something sweet, sample some ripe summer fruit.

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Photograph By: Sang An

Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

• 267 Calories (13%)
• 11g Total fat (17%)
• 6g Saturated Fat (32%)
• 203mg Cholesterol (68%)
• 554mg Sodium (23%)
• 9g Carbohydrate (3%)
• 2g Fiber (7%)
• 33g Protein (66%)

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Calories 239; Total Fat 19g; Carbohydrates 18g

This dish gives new meaning to the term "eye candy." The bold and vibrant rainbow from roasted peppers, eggplant, and zucchini brightens up your plate, and digging in will help protect your vision as well. Pigments found in this dish, known as carotenoids, have been found to prevent a range of conditions including the eye disease macular degeneration. Have watermelon cubes for dessert to really protect those peepers.

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Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

• 239 Calories (12%)
• 19g Total fat (29%)
• 3g Saturated Fat (13%)
• 0mg Cholesterol (0%)
• 32mg Sodium (1%)
• 18g Carbohydrate (6%)
• 6g Fiber (23%)
• 3g Protein (6%)

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Calories 340; Total Fat 21g; Carbohydrates 16g

This crisp entrée salad makes the perfect one-dish supper for a warm summer evening. The spicy avocado dressing is deliciously creamy but low in saturated fat. Fresh veggies load you up with vitamins A, C, and K, and folic acid for healthy cells and blood vessels. For dessert, try Guanabana Sorbet with Mango Lime Coulis

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Photograph By: Brian Leatart

Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

• 340 Calories (17%)
• 21g Total fat (33%)
• 4g Saturated Fat (18%)
• 53mg Cholesterol (18%)
• 63mg Sodium (3%)
• 16g Carbohydrate (5%)
• 8g Fiber (30%)
• 23g Protein (46%)

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Calories 83; Total Fat 5g; Carbohydrates 9g

Long, crunchy ribbons of zucchini make a low-calorie stand-in for tagliatelle pasta in this light, refreshing vegetarian side dish. Zucchini is a chock-full of vitamin C, a potent antioxidant that helps protect the body from free radical damage (this cell damage has been linked to cancer, heart disease, and other diseases). Low in both calories and sodium and packed with fiber, this summer treat is something you can feel good about devouring. Serve alongside fish or toss in grilled tofu cubes for a quick and tasty meal.

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Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

• 83 Calories (4%)
• 5g Total fat (8%)
• 0g Saturated Fat (2%)
• 0mg Cholesterol (0%)
• 15mg Sodium (1%)
• 9g Carbohydrate (3%)
• 3g Fiber (11%)
• 2g Protein (4%)

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Calories 451; Total Fat 27g; Carbohydrates 13g

Charge through your dinner rut with international fare: This dish crosses cultural boundaries by using edamame (soybeans), which are common in Asian cuisines, to create a delicious take on the garlicky Greek dip skordalia. The meal is a good source of vitamin K, which boosts bone health and aids blood coagulation. Serve a simple green salad with grape tomatoes on the side. If you're craving dessert, have a couple of squares of antioxidant-rich dark chocolate.

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Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

• 451 Calories (23%)
• 27g Total fat (41%)
• 4g Saturated Fat (21%)
• 75mg Cholesterol (25%)
• 201mg Sodium (8%)
• 13g Carbohydrate (4%)
• 6g Fiber (22%)
• 42g Protein (84%)

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