Roasted Cauliflower Soup: Cauliflower helps lower “lousy” LDL cholesterol in two ways. First, it’s an excellent source of fiber, which sweeps away LDL. And second, cauliflower contains IC3, a phytonutrient that helps lower the liver’s production of one of the main carriers of bad cholesterol by over 50 percent.

Red Beans and Brown Rice: Just two one-cup servings of brown rice or other whole grain per week help improve the body’s ability to absorb calcium and control weight. In a 12-year study of 74,000 women, those who ate more whole grains weighed less than women who ate fewer fiber-rich foods.

Salsa, Black Bean and Avocado Omelette for Two: Use cooked, bottled salsa instead of fresh, because tomatoes that have been heated make their heart-healthy lycopene four times easier for the body to absorb. Lycopene also helps prevent prostate cancer. Zesty chilies contain capsaicin which boosts your metabolism and helps the body burn more calories, even while sleeping!

Chicken Vesuvio: Because chicken is high in protein, it helps you feel full faster and longer, helping you lose weight. And, it’s low glycemic which means chicken will not create a spike in your blood sugar level.

Roasted Beet Salad with Bleu Cheese and Tarragon: In addition to the cancer-preventive powers of betacyanin, beets are also rich in B vitamin folate which helps prevent birth defects in pregnant women. Beet greens are rich in vitamin K, which helps prevent osteoporosis.

Simple Mediterranean Bouillabaisse: Halibut is considered a “wonder food” because it’s low in sodium and fat, and high in protein. Eating just two servings per week may help lower the risk of macular degeneration, heart disease, and Alzheimer’s.

Baked Quinoa-Stuffed Acorn Squash: Quinoa is a gluten-free seed that makes a great substitute for rice. Its flavor is slightly nutty and has a smooth, creamy texture. Quinoa contains high levels of manganese, a mineral that helps reduce migraines and headaches. It’s also rich in riboflavin/vitamin B2, which helps cells produce energy.

Garlicky Green Lentil East Indian Dal & Lentil Burger Wraps: Lentils are a low glycemic, high protein legume. They keep blood sugar stable and are a better option than rice for most people.

Chocolate Covered Pomegranate Clusters:

Toasted Barley Pilaf with Squash, Salsa and Feta Cheese: Using black tea instead of water adds theaflavins which may just have activity against ovarian, liver and stomach cancer and leukemia cells!