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Quick spinach quesadillas are ideally cooked in a “tawa,” an Indian concave pan used to make chapatis. A large wok is second best, followed by a nonstick pan roughly the diameter of the tortillas.

This salad is also great wrapped in a whole-grain tortilla.

Your kids will love this easy, quick school lunch recipe from Catherine McCord, founder of Weelicious.com.

No slime! Try this easy recipe for fiber- and phytonutrient-filled okra.

Lentils are inexpensive, quick-cooking, and the most nutrient-dense of all legumes, with abundant lean protein, fiber, folate, and iron.

Like other leafy greens, peppery dandelion and watercress leaves are excellent sources of calcium and vitamins A and C; they’re also favorites for detox and anticancer diets. The spicy ginger vinaigrette sweetly balances the greens’ tangy edge.

This unique take on traditional, antioxidant-rich black bean soup adds whole-grain brown rice for hearty texture and even more nutrients. Reduce the amount of crushed red pepper if you like less heat. Serve with a dollop of plain Greek yogurt.

Pomegranates’ abundant polyphenols and potassium benefit your heart, and kale is chock-full of minerals, vitamin K, and anticancer sulforaphane. Peel away a pomegranate’s pithy white sections to reveal the tart-sweet, crimson seeds; or look for ready-to-eat seeds in your market’s refrigerated fruit section.

Ounce for ounce, berries offer the biggest nutrient punch of any fruit, with few calories. These desserts provide built-in portion control; using cooking spray rather than butter to keep the phyllo moist lowers fat, too.