That said, many people do not get enough to meet their needs.
This can increase the risk of iron deficiency anemia and more.
Baked tofu has a firm, toothsome texture that crisps well in a hot pan.
Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell Royster
Or opt for a smoked version, which has the same texture with a more robust flavor.
Serve over brown rice.
The sturdy leaves of mature spinach hold up best during cooking.
Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell Royster
The pan drippings combine with mushroom, broth and grainy mustard to make a thick and delicious sauce.
Sheet-Pan Steak & Potatoes
One pan = less cleanup.
Finished with rosemary and blue cheese, it’s our easyand healthytake on steak frites.
Thick and chewy udon noodles make a good alternative.
Kale & Quinoa Salad with Lemon Dressing
This kale-quinoa salad pops with different flavors and textures.
Vegetarian Potato-Kale Soup
This healthy soup recipe has a rich, yet light and velvety texture.
Serve with crusty bread and a glass of wine for a cozy meal.
The eggplant slices are commonly fried, but here we broil them to cut back on calories.
Graviera, a hard grating cheese, is popular in Greece.
Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell Royster
Look for it with other specialty cheeses at well-stocked grocery stores, or substitute Pecorino Romano.
Kale & Lentil Stew with Mashed Potatoes
Fire-roasted tomatoes add a slightly smoky flavor to red lentils.
The addition of mashed potatoes gives this an upside-down shepherd’s pie feel.
Scallion-Ginger Beef & Broccoli
Whip up a chef-quality stir-fry recipe at home.
This beef and broccoli stir-fry packs in the vegetables and takes just 30 minutes to prep.
But that’s not its only superpower: Preliminary research suggests it may improve blood sugar and inflammation too.
Greg DuPree
The feta-yogurt dip adds a cooling, creamy brightness.
The air-fryer alternative cuts back on oil while still delivering a crispy fritter.
It has less than half the saturated fat of a rib-eye but is more tender than leaner sirloin.
Photography / Antonis Achilleos, Styling / Christine Keely, Ali Ramee
Here, we cook green beans in the same pan used to sear the spiced steak.
All those delicious drippings add richness to the beansplus there’s one less pan to wash!
We’ve added white beans to turn this classic mussels-in-white-wine-sauce dish into a heartier weeknight meal.
Photography / Antonis Achilleos, Styling / Christine Keely, Ali Ramee
Serve with whole-grain crusty bread to sop up the flavorful broth.
White Bean & Sun-Dried Tomato Gnocchi
Sun-dried tomatoes are the star of this recipeproviding texture and umami.
Combined with the spinach, they make this dish a great source of vitamins C and K.
Photography / Caitlin Bensel, Food Styling / Ruth Blackburn
Leigh Beisch
Jacob Fox
Photography / Caitlin Bensel, Food Styling / Ruth Blackburn
Jason Donnelly
Jacob Fox
