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Terrific Trail Mix

Submitted by: USA WEEKEND columnist Jean Carper
Provided by: USA Weekend

Fruit, seeds, and nuts are mixed together in this flavorful snack mix.

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Roasted Mushroom Salad

Submitted by: USA WEEKEND columnist Jean Carper
Provided by: USA Weekend

Don't expect conventional nutrients from mushrooms, but they have hidden anti-cancer activity and may stimulate immune function, research finds. Add red pepper's vitamin C, olive oil's good fat, and the antioxidants in basil and garlic for a very healthful salad.

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Soy-Peanut Butter

Submitted by: USA WEEKEND columnist Jean Carper
Provided by: USA Weekend

You don't need to wonder what's in the peanut butter when you make your own. This recipe, sent to me by a pair of USA WEEKEND readers, is great-tasting and health-promoting. Soybeans and peanuts help control blood sugar and contain antioxidants, as do olive oil and honey.

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Peanut Butter Clusters

Submitted by: USA WEEKEND columnist Jean Carper
Provided by: USA Weekend

Overindulging in empty calories is a holiday hazard. Here are ways to pack treats with nutrients, using delicious dried fruits, nuts, spices, whole-grain cereals and even chocolate. Fruits and nuts are rich in antioxidants; cinnamon suppresses blood sugar spikes; chocolate may help your heart and your mood.

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Light Holiday Tea Cakes

Submitted by: USA WEEKEND columnist Jean Carper
Provided by: USA Weekend

So, you're making a pot of tea for friends? Add a nutritious snack with these easy, spicy mini-muffins.

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Confetti Salad by Jean Carper

Submitted by: USA WEEKEND columnist Jean Carper
Provided by: USA Weekend

A colorful, crispy dish packed with powerful cancer fighters, including folic acid.

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Orange-Fruit Nut Truffles

Submitted by: USA WEEKEND columnist Jean Carper
Provided by: USA Weekend

These candies are bursting with flavors! Ground walnuts, cranberries, prunes, and ginger are rolled into perfect little treats.

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Bean Soup With Kale

Submitted by: USA WEEKEND columnist Jean Carper
Provided by: USA Weekend

White beans, cannellini or navy, and chicken broth form the base of this soup made with fresh kale and tomatoes.

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Roasted Sweet Potatoes & Onions

Submitted by: USA WEEKEND columnist Jean Carper
Provided by: USA Weekend

This delicious side dish is packed with nutrition. Sweet potatoes, onions and almonds are powerhouses of antioxidants and other nutrients -- in fact, almonds are among the most nutrient-dense foods, containing high concentrations of vitamins and minerals per calorie. Plus, olive oil and almonds contain monounsaturated fat -- the good type.

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Chicken Stew With Coconut Milk

Submitted by: USA WEEKEND columnist Jean Carper
Provided by: USA Weekend

This is an exotic yet easy to make chicken curry stew. The coconut milk brings a Thai influence to this quick microwave main dish.

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Fifteen Minute Chicken Chili

Submitted by: USA WEEKEND columnist Jean Carper
Provided by: USA Weekend

The foods in this easy recipe are powerhouses of nutrition. Why this recipe is good for you: High antioxidants in tomatoes, corn and beans; High fiber in beans; Low in fat (20% of calories from fat); Beans help suppress blood sugar rises and may help combat diabetes and heart disease.

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Stir-Fried Chicken With Pineapple and Peppers

Submitted by: USA WEEKEND columnist Jean Carper
Provided by: USA Weekend

Here's an easy way to get low-fat protein (in the chicken breast) and lots of vitamins (in the scallions, peppers and pineapple). Plus, the dab of fresh ginger soothes stomachs and fights inflammation and blood clots.

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Grilled Salmon With Orange Glaze

Submitted by: USA WEEKEND columnist Jean Carper
Provided by: USA Weekend

The foods in this easy recipe are powerhouses of nutrition. Why these foods are good for you: High omega-3 fat in salmon; Antioxidants in orange rind, scallions and garlic; Anticoagulant activity in ginger; Eating fatty fish could prevent an astounding 80% of sudden deaths from heart attacks, Harvard investigators say.

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Spinach Salad With Berries and Curry Dressing

Submitted by: USA WEEKEND columnist Jean Carper
Provided by: USA Weekend

This recipe is packed with brain boosters like spinach, strawberries and pecans. It also has a delightful curry dressing.

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Spinach and Mushroom Frittata

Submitted by: USA WEEKEND columnist Jean Carper
Provided by: USA Weekend

Looking for a vegetable with super health powers? Try spinach. It's packed with vitamins, minerals and antioxidants that protect you all your life.

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Quick Zesty Green Beans

Submitted by: USA WEEKEND columnist Jean Carper
Provided by: USA Weekend

Here's a change of pace: crispy stir-fried beans that are excellent as an appetizer or side dish. Green vegetables are rich in antioxidants and tied to lower risks for certain cancers.

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Shrimp Bisque

Submitted by: USA WEEKEND Jean Carper
Provided by: USA Weekend

This low-fat shrimp bisque is packed with flavors of red pepper and tomato.

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Spinach-And-Berries Salad With Non-Fat Curry Dressing

Submitted by: USA WEEKEND columnist Jean Carper
Provided by: USA Weekend

The foods in this easy recipe are powerhouses of nutrition. Why this recipe is good for you: Super-high antioxidants in spinach and berries; Curry powder is anti-inflammatory; Blueberries stimulate the birth rate of new brain cells in elderly rats, according to Tufts University research.

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Summer Vegetarian Chili

Submitted by: USA WEEKEND columnist Jean Carper
Provided by: USA Weekend

Throw summer's fresh vegetables into a pot and stew them up for an antioxidant-packed, Southwestern-flavored treat. Black beans also have fiber, folic acid and cholesterol-lowering activity.

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Vegetarian Shepherd's Pie

Submitted by: USA WEEKEND columnist Jean Carper
Provided by: USA Weekend

This meatless comfort food is packed with high-antioxidant vegetables, plus curry's anti-cancer curcumin.

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USA Weekend Jean Carper : Top 20

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Terrific Trail Mix

Roasted Mushroom Salad

Soy-Peanut Butter

Peanut Butter Clusters

Light Holiday Tea Cakes

Confetti Salad by Jean Carper

Orange-Fruit Nut Truffles

Bean Soup With Kale

Roasted Sweet Potatoes & Onions

Chicken Stew With Coconut Milk

Fifteen Minute Chicken Chili

Stir-Fried Chicken With Pineapple and Peppers

Grilled Salmon With Orange Glaze

Spinach Salad With Berries and Curry Dressing

Spinach and Mushroom Frittata

Quick Zesty Green Beans

Shrimp Bisque

Spinach-And-Berries Salad With Non-Fat Curry Dressing

Summer Vegetarian Chili

Vegetarian Shepherd's Pie

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