10 Healthy, Deliciously Satisfying Recipes to Keep You Feeling Your Best (2024)

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Breakfast, lunch, dinner, and snack recipes to nourish your body (and your soul)! Our resident registered dietitian hand-picked each recipe to help you stay as healthy as possible.

Katie Morford, MS, RD

Katie is a culinary dietitian with a master's degree in clinical nutrition. She has 25 years of experience as a recipe developer, writer, and teacher.

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Updated October 26, 2022

A better move, though, is to support your immune system to weather what’s to come—both emotionally and physically. Some of the best strategies include getting plenty of sleep, managing stress (easier said than done), drinking lots of water, and heavying up on healthy foods.

Let's be clear, diet alone can't keep you from worrying or getting sick. That said, being poorly nourished diminishes your body’s ability to handle stress or ward off illness, so it’s wise to aim for a wide variety of wholesome foods to provide a broad spectrum of vitamins, minerals, and phytochemicals.

I polled some of my registered dietitian colleagues to help identify foods that can help support mind and body health. Here are the highlights:

Fermented and fiber-rich foods to feed the gut
A rainbow of fruits and vegetables to deliver vitamins C, A, and other key nutrients
Sources of the mineral zinc
Plant and animal sources of protein
Foods that deliver vitamin E and omega-3 fatty acids
Garlic, onions, and mushrooms

It’s with that list in mind that I handpicked 10 tasty recipes that are just what the doctor (or dietitian) ordered:

Easy Vegetarian Chili
A bowl of this hearty chili provides nutrition and comfort. This recipe happens to be full of fiber as well as onions and garlic, which can collectively help keep gut bacteria thriving. As an added perk it’s a great way to use up the canned beans and tomatoes that are in your pantry.
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Black Rice Bowls with Tofu and Veggies
These colorful bowls are a powerhouse of good nutrition. Black rice delivers antioxidants. Tofu is a good plant-based source of zinc, which has anti-viral properties and helps the immune system function properly. As for kale and cauliflower? They’re basically a vegetable dream team.
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Whole Wheat Pasta with Kale Pesto
Here's a healthy way to prepare pasta. Nutritionally speaking, this pesto is about as good as it gets: high in vitamin A, thanks to all that kale, a source of zinc, due to the cashews, and made with fresh garlic, which is a natural antimicrobial.
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Greek Chicken Skewers with Yogurt Sauce (Chicken Souvlaki)
The yogurt sauce in this recipe not only makes these savory skewers delicious, it adds “good” bacteria to your plate. Chicken is rich in both protein and zinc and if you swap in whole-grain pita, you’ll get more fiber.
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Continue to 5 of 10 below.
See Also
7 Healthy and Delicious Oatmeal Breakfast Bar Recipes
Chicken Soup with Ginger and Shiitake Mushrooms
Research shows homemade chicken soup actually does heal. Plus, shiitake mushrooms have long been prized for their immunity boosting properties.
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Slow Cooker Chickpea Curry with Sweet Potatoes and Red Peppers
This curry is basically a nutrient-rich co*cktail in a slow cooker. Sweet potatoes are sky-high in vitamin A, which helps regulate the immune system. As for those peppers? They’re a tasty way to boost vitamin C, which can be protective against infection and improve your mood.
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Sheet Pan Salmon and Broccoli with Miso Butter
This simple sheet pan dinner is rich in anti-inflammatory omega-3 fatty acids, not to mention vitamin E, which may improve immune function and cognitive performance. It’s also finished with a swipe of probiotic-rich miso, a flavor-packed fermented food.
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Flank Steak Stir Fry with Asparagus and Red Pepper
Steak is a good source of protein, zinc, and iron, and flank is one of the leaner cuts. The asparagus is another reason to add this to your dinner plate, since it’s an excellent prebiotic.
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Continue to 9 of 10 below.
Strawberry Almond Oat Smoothie
Water is the best way to hydrate in my book. That said, it’s nice to have options, such as this antioxidant- and fiber-rich smoothie. Plus, if stress is upsetting your stomach, a smoothie may go down a little easier. If you need more great smoothie recipes check out our Smoothie Recipe Round Up.
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Chocolate Chip Peanut Butter Energy Balls
If you’re looking for a sweet treat, these are a pretty healthy bet, particularly since peanut butter is a good source of vitamin E. These are also fun to make with kids while teaching them treats can be both delicious and healthy.
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