Popular in the Liberian and African American communities, this dish pairs flavorful red snapper with a lavish stew of spinach and meats. It’s spicy, very filling, and perfect for a get-together with family and friends. Our recipe makes many healthy adjustments, including bulgur wheat and no-sodium bouillon.

Every bite of this heartwarming soup is full of savory flavor and nourishing veggies. It features meatballs and leafy green vegetables—typically spinach, escarole, or kale. Most leafy greens are high in iron, but the iron content in the meatball boosts the bioavailability of dietary iron. Other nutritional benefits: Spinach is a rich source of vitamins […]

This kid-approved soup is a flavor bomb! It’s comforting for a cold January day. If you want, add ground meat (brown it while you’re sautéing the vegetables) in place of the white beans or pasta for a non-vegetarian version. 

This soup is both comfort food and health food all in one. It is high in fiber, vitamins, and minerals but relies on spices and seasoning from garlic and lemons (rather than lots of sodium and saturated fat) to give it huge flavor.

Carrots are one of the most popular root vegetables in the US and are packed with nutrients important for overall health. Carrots pair well with the warm spices such as Garam Masala or curry.

This makes a great meal on a hot summer day. If you use canned beets, you don’t even need to turn on the oven. Beets provide many nutritional benefits such as disease-fighting antioxidants, cholesterol-lowering fiber, and they can even help lower blood pressure. So beat the heat with these delicious and nutritious beets!