Power Food Recipes

Avocado

Compared to most fruits, avocados have higher concentrations of many B vitamins, as well as beta-carotene, magnesium, and vitamins E and K. These nutrients support and sustain your overall health, not to mention your energy, metabolic functioning, and bones.

Avocado Recipes
Chilled Avocado Soup
Spiced Avocado Sandwich
Avocado, Shrimp, and Endive Salad

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Papaya

Ripe papayas contain nearly a three-day supply of vitamin C and a significant amount of vitamins E and A (the latter generally comes in the form of beta-carotene, which contributes to the oblong fruit's bright color).

Papaya Recipes
Papaya-Berry Yogurt Parfaits
Papaya, Shrimp, and Soba Salad
Golden Papaya and Crab Salad

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Artichokes

An elegant member of the aster family, the artichoke is low in calories, a good source of vitamins and minerals, and replete with nutrients that ease digestion and lower cholesterol, among other wellness rewards.

11 Artichoke Recipes

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Peppers

Red peppers supply abundant amounts of beta-carotene, which your body converts to vitamin A -- a nutrient crucial for night vision.

22 Pepper Recipes

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Cherries

Cherries offer a hearty helping of anthocyanins, the antioxidant responsible for their rich, reddish-purple color. Believed to ease inflammation and prevent chronic illnesses, anthocyanins also block the same enzymes targeted by aspirin.

Cherry Recipes
Bulgur Salad with Cherries
Cherry Compote
Warm Barley Cereal with Dried Cherries

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Apricots

This fragile, peachlike stone fruit contains its fair share of minerals, most notably potassium. An electrolyte, potassium helps regulate blood pressure, maintains muscle function, and converts blood sugar into glycogen, a type of energy that the body stores and uses when needed.

Apricot Recipes
Simple Poached Apricots
Grilled Apricots and Pork Tenderloin
Roasted Apricots with Dulce de Leche

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Shiitake Mushrooms

Nutritionally speaking, shiitakes have a lot to offer in the way of fiber and protein. They also contain some iron, as well as a fair dose of potassium and a significant amount of zinc, the latter of which helps maintain the body's immune system and boosts neurological function.

Shiitake Mushroom Recipes
Roasted Shiitakes and Pacific Cod
Shiitake Fried Rice

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Asparagus

These tasty spears help fight cardiovascular disease, strengthen bones, and may even boost the libido.

Asparagus Recipes
Asparagus with Shiitakes, Shallots, and Peas
Roasted Asparagus and Eggs
Asparagus and Crab Salad
Spring Barley Risotto

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Tomatoes

Tomatoes have an abundance of lycopene  -- a phytochemical that has the ability to counter oxidative stress and is thought to be largely responsible for its role in fighting cancer and heart disease.

Tomato Recipes
Healthy Tomato Soup
Spicy Tomato Soup
Tomato and Bean Salad with Grilled Tuna
Tomato-Paprika Salad Dressing

Power Food Recipes

Dark Chocolate

Dark chocolate contains a high concentration of stearic acid (a saturated fatty acid with a neutral effect on cholesterol), essential minerals including magnesium, copper, potassium, manganese, and most significant, flavonoids.

Dark Chocolate Recipes
Double Dark-Chocolate and Ginger Biscotti
Spiced Hot Dark Chocolate

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Walnuts

The benefits of eating walnuts extend beyond good fat. They provide a concentrated source of disease-fighting antioxidants, including gammatocopherol, a type of vitamin E.

Walnut Recipes
Walnut-Date Muffins
Spiced Walnuts
Goat Cheese, Cranberry, and Walnut Canapes
Paprika Shrimp with Walnuts

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Quinoa

Quinoa seeds contain twice the protein of rice, though it's the quality of the protein that stands out. With all nine essential amino acids, including lysine, quinoa is considered a complete protein.

Quinoa Recipes
Quinoa Pudding
Greek-Style Quinoa Burgers
Quinoa Salad with Toasted Almonds
Black Cod with Quinoa and Kiwi Salsa

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Broccoli Rabe

The big news with broccoli rabe is its cancer-preventing potential. Like all Brassicas, it's a rich source of glucosinolates, which your body converts to cancer-fighting sulforophanes and indoles.

Broccoli Rabe Recipes
Hearty Peasant Soup
Broccoli Rabe Saute with Chicken Sausage

Power Food Recipes

Apples

Apples contain an ample dose of fiber (two-thirds of which is in the peel), some potassium, and a modest amount of vitamin C.

Apple Recipes
Apple, Walnut, and Endive Salad
Apple, Leek, and Butternut Squash Gratin
Apple, Date, and Ginger Crisp
Apple-Cranberry Pie

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Ginger

Ginger has been used to treat patients with numerous conditions, including nausea, motion sickness, colds, joint pain, and circulation problems.

Ginger Recipes
Gingerbread
Forbidden Rice
Roasted Pepper, Ginger, and Tea Sauce
Ginger Ice Milk

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Kiwi

This oblong treat delivers a whopping dose of vitamin C -- more per serving than an orange.

Kiwi Recipes
Kiwi Summer Roll
Black Cod with Quinoa and Kiwi Salsa
Yogurt Cones with Kiwis

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Eggs

For being small, eggs house plenty of nutrition. The yolk contains all the egg's fat (about 5 grams) and cholesterol (about 210 milligrams), but also ample amounts of vitamins B2 and B12. B2, an antioxidant commonly called riboflavin, promotes healthy skin; B12 helps create red blood cells and control homocysteine levels, an indicator of heart disease and stroke.

Egg Recipes
Spinach Soup with Egg Strips
Mexican Potato Omelette
Spinach and Herb Omelet
Swiss Chard Frittata

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Spinach

Few sources offer more vitamin K than spinach does. K is essential for blood clotting and bone health.

Spinach Recipes
Spinach Pesto with Whole-Wheat Pasta
"Creamy" Spinach Curry
"Creamed" Spinach
Spinach Dill Pie

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Grapefruit

As you might have guessed, grapefruits are full of vitamin C, a major antioxidant that helps fight infection, may shorten the duration of colds, and protects against free radicals.

Grapefruit Recipes
Warm Grapefruit Tea
Glazed Salmon with a Spicy Grapefruit Relish
Scallops with Red Grapefruit