What do these foods have in common? Besides being versatile and delicious, they're absolutely packed with nutrients. Suki Hertz, F&W's health guru, looked at 10 categories of food—meat, fish, grains, greens and more—to find the most nutritious example in each; the F&W Test Kitchen shows you how to use these standout ingredients in 10 spectacular dishes.
VITAL STATS Butternut has more beta-carotene, a potent cancer fighter, than any other type of squash. One cup meets a person's vitamin A needs for the day and provides a healthy dose of the vitamin C and potassium requirements as well. Not bad for 82 calories. TIPS For roasting, any shape of squash will do; for dicing or slicing, choose elongated as opposed to bulbous squash—they're easier to handle. To facilitate peeling, cut the squash into chunks and use a sharp, sturdy peeler, like an Oxo.