Herbed Brown Rice Salad with Corn, Fava Beans and Peas
Cyril Renaud, who grew up in Brittany, had brown rice for the first time when his Irish-American wife, Brigette, introduced him to it. Now he loves this heart-healthy, nutty-flavored grain, especially because its chewy texture holds up beautifully in salads, like this slightly spicy one full of vegetables and herbs.
Chef Kevin Graham rolls up trout fillets and poaches them in a delicate white-wine broth flavored with juniper berries and enriched with a little butter. Like salmon, mackerel and sardines, trout is an oil-rich, heart-healthy fish. It's also an excellent source of iron, selenium and vitamin B12.
In Seville, chickpeas and spinach (garbanzos con espinacas) is a popular dish served in both fine restaurants and tapas bars. It's simple but incredibly tasty, with plenty of flavor from tomato, raisins and saffron.
Dark-Chocolate Bark with Walnuts and Dried Cherries
A small piece of bittersweet chocolate is the perfect indulgence. Not only is dark chocolate full of antioxidants, it is mood enhancing in its own right. This recipe, from F&W's Grace Parisi, gets an extra boost from walnuts (an excellent source of omega-3 fatty acids) and dried cherries (high in fiber and minerals).
Grilled Chicken and Watercress Salad with Canadian Bacon
This dish offers a fitness-minded mix of lean chicken and calcium-packed watercress. Canadian bacon, with just a fraction of the calories and fat of bacon, gives the salad a slightly sweet and salty flavor.
This combination of zingy herbs, cool noodles, grilled shrimp and spicy dressing makes a fabulous, easy dish. Plus, it can largely be made ahead of time, then put together just before serving. Squid or chicken are delicious substitutes for the shrimp.