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. Grilled chicken salad with buttermilk dressing
  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 buttermilk biscuits
  11. Whole-grain pancakes
  12. 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. Poached pears
  11. Pumpkin cream cheese dip
  12. Rainbow ice pops
  13. Red, white and blue parfait
  14. Rustic apple-cranberry tart
  15. Seasonal fruit palette
  16. Strawberry balsamic sorbet
  17. Strawberry shortcake
  18. Tasty apple pie
  19. 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. Braised chicken with mushrooms and pearl onions
  15. Breakfast burrito
  16. Buckwheat pancakes
  17. Buttermilk waffles
  18. Caesar salad with grilled chicken
  19. Caribbean red beans and brown rice
  20. Chicken and asparagus tossed with penne
  21. Chicken and spinach calzones
  22. Chicken brats
  23. Chicken burritos
  24. Chicken fajitas
  25. Chicken stir-fry with eggplant and basil
  26. Corn tamales with avocado-tomatillo salsa
  27. Cranberry-walnut oatmeal
  28. Creole-style black-eyed peas
  29. Fish tacos with tomatillo sauce
  30. Glazed turkey breast with fruit stuffing
  31. Grilled chicken breasts with roasted yellow tomato sauce
  32. Grilled chicken salad with olives and oranges
  33. Grilled cod with crispy citrus salad
  34. Grilled miso salmon
  35. Grilled pork fajitas
  36. Grilled snapper curry
  37. Grilled turkey burger
  38. Halibut with tomato basil salsa
  39. Hawaiian calzone
  40. Hearty turkey chili
  41. Macaroni and cheese
  42. New York strip steak with whiskey-mushroom sauce
  43. Nutty berry granola
  44. Paella with chicken, leeks and tarragon
  45. Pan pizza for two
  46. Pasta primavera
  47. Pasta salad with mixed vegetables
  48. Pasta with marinara sauce and grilled vegetables
  49. Pasta with spinach, garbanzos and raisins
  50. Philly steak sandwich
  51. Pineapple chicken stir-fry
  52. Pizza margherita
  53. Polenta with fresh vegetables
  54. Polenta with roasted Mediterranean vegetables
  55. Pork tenderloin with apples and blue cheese
  56. Portobello and blue cheese salad
  57. Prawns puttanesca
  58. Quesadillas
  59. Quinoa risotto with arugula and Parmesan
  60. Rice and beans salad
  61. Roasted red snapper
  62. Rotelle pasta with sun-dried tomato and black olive sauce
  63. Salad greens with pears, fennel and walnuts
  64. Sea bass en papillote
  65. Seared scallops
  66. Soft tacos with southwestern vegetables
  67. Southwestern chicken and pasta
  68. Southwestern wraps
  69. Spicy ground turkey tacos
  70. Spinach mushroom frittata
  71. Steak with steamed vegetables, soba noodles and ginger sauce
  72. Stuffed chicken breasts
  73. Stuffed eggplant
  74. Sun-dried tomato, thyme and basil pizza
  75. Sweet peppers stuffed with scalloped corn
  76. Swordfish tacos with lime and cilantro
  77. Three-bean chili
  78. Tomato-basil pizza
  79. Tuna steak sandwiches
  80. Vegetable and garlic calzone
  81. Vegetarian chili
  82. Vegetarian kebabs
  83. Veggie pizza
  84. Vermicelli with vegetables
  85. White chicken chili
  86. 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. Pear and toasted pecan chutney
  6. Pepper sauce
  7. Sherried mushroom sauce
  8. 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. Brussels sprouts with shallots and lemon
  10. Cauliflower mashed 'potatoes'
  11. Cheesy baked zucchini
  12. Creamed Swiss chard
  13. Creole-style black-eyed peas
  14. Curried vegetable couscous
  15. Edamame and summer bean salad
  16. Eggplant with toasted spices
  17. Fava beans with garlic
  18. Garlic mashed potatoes
  19. Glazed root vegetables
  20. Green beans with red pepper and garlic
  21. Lemon rice with golden raisins and almonds
  22. Lima bean ragout with tomatoes and thyme
  23. Quinoa risotto with arugula and Parmesan
  24. Roasted asparagus and wild mushrooms
  25. Roasted potatoes
  26. Roasted potatoes with garlic and herbs
  27. Sauteed fresh corn
  28. Sauteed zucchini coins
  29. Savory buckwheat pilaf with toasted spices
  30. Seared endive
  31. Spicy red cabbage
  32. Spicy red lentils
  33. Stuffing with cranberries
  34. Sweet carrots
  35. Tabbouleh salad (cracked wheat salad)
  36. Tangy green beans
  37. Wild rice (or quinoa) stuffing
  38. Wild rice pilaf with cranberries and apples

Soup recipes

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