“As it can be difficult to coax your loved ones into eating five helpings a day of vegetables (as nutritionists recommend), this recipe cleverly incorporates broccoli into a baked potato, without using a lot of fat. Broccoli is an excellent source of fiber and cancer-fighting antioxidants. Potatoes are a universally loved vegetable loaded with vitamins C and B-6, potassium, and fiber. You can make the stuffed potatoes ahead and reheat them when everyone is ready to eat.”

“The beans and garlic butter can be prepared up to 2 days in advance.”

“No-Boil Sweet Potatoes

Boiling sweet potatoes in lots of liquid—as you would regular potatoes—is not a good idea. Sweet potatoes will soak up too much water, and the resulting mash will be a soggy mess. Better to cook them in a small amount of of liquid. Just 2 tablespoons of heavy cream (plus a little butter), along with the water released from the sweet potatoes as they cook, is enough to steam them into tenderness."

This recipe can be doubled and prepared in a Dutch oven, but the cooking time will need to be doubled as well.

“Plain steamed or microwaved cauliflower turns into something extraordinary when you cover it with this rich-tasting twist on a classic cheese sauce.

“Maybe you’ve never considered cooking broccoli this way, but roasting yields surprisingly good results. The heat concentrates the flavors and caramelizes the natural sugars. A touch of olive oil gives it a crispy, delicious finish”

“Broccoli’s impressive nutritional profile (think folate, vitamins C and A, fiber, phytochemicals) puts it high on the list of foods to eat more of, an inviting task when you toss it with crunchy pine nuts, soft, sweet onions and tangy balsamic vinegar.”

“Kale is often just used as a garnish on salad bars. It is, however, delicious when cooked and a rich source of calcium and antioxidants.”

When people hear the word “greens,” I think they immediately conjure up childhood memories of overcooked lumps of vegetation they were forced to eat and hated. But the vegetable section of the grocery is a different world today, brimming with a variety of greens such as spinach, chard, kale, mustard, collards, and bok choy that are tasty as well as excellent sources of vitamins and minerals. Iron, calcium, and folic acid (an important B vitamin that helps prevent birth defects and offers protection from heart disease) are abundant in these leafy veggies. Greens can have strong tastes, but I encourage you to experiment with varieties you’ve never tried or haven’t had in a while. I believe you’ll be in for a pleasant surprise.

This healthy version of an American classic is good with sandwiches. Cabbage is a cruciferous vegetable providing indoles which may be related to a reduced risk of breast cancer.