These recipes have whole fruits and vegetables, at least 50 percent whole grains, and no more than 1 teaspoon (4 grams) of sugars per serving.

Appetizer recipes

  1. Apples with dip
  2. Artichoke dip
  3. Avocado dip
  4. Baba ghanoush
  5. Chickpea hummus
  6. Chickpea polenta with olives
  7. Crispy potato skins
  8. Eggplant with toasted spices
  9. Fresh fruit kebabs
  10. Fruit salsa 'n' sweet chips
  11. Ginger-marinated grilled portobello mushrooms
  12. Grilled pineapple
  13. Hummus
  14. Italian flags (tomato and mozzarella salad)
  15. Marinated portobello mushrooms with provolone
  16. Pickled asparagus
  17. Pizza margherita
  18. Shrimp marinated in lime juice and Dijon mustard
  19. Smoked trout spread
  20. Southwestern potato skins
  21. Sweet and spicy snack mix
  22. Tomato basil bruschetta
  23. White bean dip

Beverage recipes

  1. Almond date shake
  2. Fresh fruit smoothie
  3. Green smoothie
  4. Hurricane punch

Bread recipes

  1. Almond and apricot biscotti
  2. Best honey whole-wheat bread
  3. Buckwheat pancakes
  4. Carrot and spice quick bread
  5. Chickpea polenta with olives
  6. Creamy polenta with roasted red pepper coulis
  7. Irish brown bread
  8. Raspberry chocolate scones
  9. Whole-grain banana bread
  10. Whole-grain pancakes
  11. Whole-wheat soda bread

Dessert recipes

  1. Almond and apricot biscotti
  2. Ambrosia with coconut and toasted almonds
  3. Apple-berry cobbler
  4. Carrot and spice quick bread
  5. Creamy fruit dessert
  6. Fresh fruit kebabs
  7. Grapes and walnuts with lemon sour cream sauce
  8. Grilled fruit with balsamic vinegar syrup
  9. Grilled pineapple
  10. Pumpkin cream cheese dip
  11. Rainbow ice pops
  12. Red, white and blue parfait
  13. Rustic apple-cranberry tart
  14. Strawberry balsamic sorbet
  15. Strawberry shortcake
  16. Tasty apple pie
  17. Whole-grain banana bread

Main dish recipes

  1. Baked chicken and wild rice with onion and tarragon
  2. Baked macaroni with red sauce
  3. Baked oatmeal
  4. Baked salmon with Southeast Asian marinade
  5. Baked ziti with vegetables
  6. Barbecue chicken pizza
  7. Barley and roasted tomato risotto
  8. Beef and vegetable kebabs
  9. Beef fajitas
  10. Beef stew
  11. Beef stew with fennel and shallots
  12. Black bean burgers with chipotle ketchup
  13. Black bean wrap
  14. Breakfast burrito
  15. Buckwheat pancakes
  16. Buttermilk waffles
  17. Caesar salad with grilled chicken
  18. Chicken and asparagus tossed with penne
  19. Chicken and spinach calzones
  20. Chicken brats
  21. Chicken fajitas
  22. Chicken stir-fry with eggplant and basil
  23. Corn tamales with avocado-tomatillo salsa
  24. Creole-style black-eyed peas
  25. Fish tacos with tomatillo sauce
  26. Glazed turkey breast with fruit stuffing
  27. Grilled chicken breasts with roasted yellow tomato sauce
  28. Grilled chicken salad with olives and oranges
  29. Grilled cod with crispy citrus salad
  30. Grilled miso salmon
  31. Grilled pork fajitas
  32. Grilled snapper curry
  33. Grilled turkey burger
  34. Halibut with tomato basil salsa
  35. Hawaiian calzone
  36. Hearty turkey chili
  37. Macaroni and cheese
  38. Mango salsa pizza
  39. New York strip steak with whiskey-mushroom sauce
  40. Nutty berry granola
  41. Paella with chicken, leeks and tarragon
  42. Pan pizza for two
  43. Pasta primavera
  44. Pasta salad with mixed vegetables
  45. Pasta with marinara sauce and grilled vegetables
  46. Pasta with spinach, garbanzos and raisins
  47. Philly steak sandwich
  48. Pineapple chicken stir-fry
  49. Pizza margherita
  50. Polenta with fresh vegetables
  51. Polenta with roasted Mediterranean vegetables
  52. Pork tenderloin with apples and blue cheese
  53. Portobello and blue cheese salad
  54. Quesadillas
  55. Quinoa risotto with arugula and Parmesan
  56. Rancher's eggs
  57. Rice and beans salad
  58. Roasted red snapper
  59. Roasted squash with wild rice and cranberry
  60. Rotelle pasta with sun-dried tomato and black olive sauce
  61. Salad greens with pears, fennel and walnuts
  62. Sea bass en papillote
  63. Seared scallops
  64. Soft tacos with southwestern vegetables
  65. Southwestern chicken and pasta
  66. Southwestern wraps
  67. Spicy ground turkey tacos
  68. Spinach mushroom frittata
  69. Steak with steamed vegetables, soba noodles and ginger sauce
  70. Stuffed chicken breasts
  71. Stuffed eggplant
  72. Sun-dried tomato, thyme and basil pizza
  73. Sweet peppers stuffed with scalloped corn
  74. Swordfish tacos with lime and cilantro
  75. Three-bean chili
  76. Tomato-basil pizza
  77. Tuna steak sandwiches
  78. Vegetable and garlic calzone
  79. Vegetarian chili
  80. Vegetarian kebabs
  81. Veggie pizza
  82. Vermicelli with vegetables
  83. White chicken chili
  84. Whole-wheat blueberry pancakes
  85. Yellow lentils with spinach and ginger

Salad recipes

  1. Ambrosia with coconut and toasted almonds
  2. Apple salad with figs and almonds
  3. Asian vegetable salad
  4. Baby beet and orange salad
  5. Bean salad with balsamic vinaigrette
  6. Beet walnut salad
  7. Blue cheese, walnut spinach salad
  8. Caesar salad with grilled chicken
  9. Citrus salad
  10. Couscous salad
  11. Edamame and summer bean salad
  12. Fattoush
  13. French green lentil salad
  14. Greek salad
  15. Grilled chicken salad with buttermilk dressing
  16. Grilled chicken salad with olives and oranges
  17. Grilled cod with crispy citrus salad
  18. Italian flags (tomato and mozzarella salad)
  19. Mango tango salad
  20. Mixed bean salad
  21. Portobello and blue cheese salad
  22. Potato salad
  23. Quick bean and tuna salad
  24. Quinoa risotto with arugula and Parmesan
  25. Rice and beans salad
  26. Roasted red pepper with feta salad
  27. Salad greens with pears, fennel and walnuts
  28. Seared scallops
  29. Shrimp-apple salad
  30. Spinach berry salad
  31. Tabbouleh salad (cracked wheat salad)
  32. Tossed greens with pasta, fruit and balsamic vinaigrette
  33. Tuna pasta salad
  34. Warm coleslaw with honey dressing
  35. Yellow pear and cherry tomato salad

Sandwich recipes

  1. Buffalo chicken salad wrap
  2. Chicken Caesar pitas
  3. Chicken sliders
  4. Grilled portobello mushroom burgers
  5. Philly steak sandwich
  6. Sloppy Joes
  7. Tandoori chicken wrap
  8. Tuna pita pockets
  9. Tuna salad sandwiches
  10. Tuna steak sandwiches

Sauce and dressing recipes

  1. Apple and sweet onion marmalade
  2. Avocado dip
  3. Guacamole
  4. Mango salsa
  5. Pepper sauce
  6. Sherried mushroom sauce
  7. Vegetable salsa

Side dish recipes

  1. Artichokes alla Romana
  2. Asparagus with hazelnut gremolata
  3. Baby minted carrots
  4. Black bean and corn relish
  5. Black bean cakes
  6. Braised celery root
  7. Braised kale with cherry tomatoes
  8. Brown rice pilaf
  9. Brown rice pilaf with asparagus and mushrooms
  10. Brussels sprouts with shallots and lemon
  11. Cauliflower mashed 'potatoes'
  12. Cheesy baked zucchini
  13. Creamed Swiss chard
  14. Creole-style black-eyed peas
  15. Edamame and summer bean salad
  16. Eggplant with toasted spices
  17. Fava beans with garlic
  18. Garlic mashed potatoes
  19. Ginger-marinated grilled portobello mushrooms
  20. Glazed root vegetables
  21. Green beans with red pepper and garlic
  22. Lemon rice with golden raisins and almonds
  23. Lima bean ragout with tomatoes and thyme
  24. Quinoa risotto with arugula and Parmesan
  25. Roasted asparagus and wild mushrooms
  26. Roasted potatoes
  27. Roasted potatoes with garlic and herbs
  28. Sauteed fresh corn
  29. Sauteed zucchini coins
  30. Savory buckwheat pilaf with toasted spices
  31. Seared endive
  32. Spicy red cabbage
  33. Spicy red lentils
  34. Stuffing with cranberries
  35. Sweet carrots
  36. Tabbouleh salad (cracked wheat salad)
  37. Tangy green beans
  38. Wild rice (or quinoa) stuffing
  39. Wild rice pilaf with cranberries and apples

Soup recipes

  1. Beef stew with fennel and shallots
  2. Carrot soup
  3. Chicken adobo soup with bok choy
  4. Clam chowder
  5. Cream of wild rice soup
  6. Curried carrot soup
  7. Fresh tomato soup with crispy herb toasts
  8. Gazpacho with garbanzo beans
  9. Minestrone soup
  10. Potato soup with apples and brie cheese
  11. Potato-fennel soup
  12. Pumpkin soup
  13. Roasted squash soup
  14. Summer vegetable soup
  15. Three-bean chili
  16. Vegetarian chili
  17. White chicken chili
  18. Wild rice mushroom soup