The next time you're hungry, reach for a nut -- or whip up one of these nutty recipes. Bite for bite, nuts are among the most nutrient-dense foods you can eat; and because they're high in protein and healthy fats, they're also an excellent cholesterol-free alternative to meat.
In this side dish, almonds add healthy fats to vitamin-packed beans. "Shocking" cooked green beans in ice water prevents them from overcooking and preserves their bright-green color.
This dish benefits the eyes: The spinach, corn, and avocado all deliver lutein or zeaxanthin -- or both. Other antioxidants present include vitamin E (almonds), selenium (chicken), and catechins (grapes).
The satisfying crunch of walnuts gives a helping of salad greens added dimension; the nuts have a natural affinity for arugula, spinach, endive, and watercress.