Quiche is a delicious way to sneak lots of healthy produce into your family, while also minimizing food waste by utilizing a variety of ingredients in smaller quantities. Versatile and quick to prepare, it’s the ideal recipe to have in your repertoire for both easy meal prep and no-stress entertaining. Feel free to swap in similar quantities of produce for the ingredients listed below. Try whatever is in season where you live, or take advantage of more affordable frozen produce (just thaw and drain before using). While widely considered a classic French dish, the etymology of quiche actually derives from a variety of European countries. Italy and England both popularized a variation of egg and cream baked into a crust in the 13th and 14th centuries. The name quiche can be traced to ‘kunchen,’ the German word for cake or tarte. Regardless of the origin story, quiche is surely a delicious and healthy addition to your culinary collection.

A product of French imperialism in Vietnam in the 1860s, bánh mì have become wildly popular both within Vietnam and globally. A common street vendor food, these delicious sandwiches can easily be made at home and tailored to your personal preferences. Pork, chicken, pate, egg and even ice cream are common variations. Here, protein-rich soy-marinated shrimp combines with bright and zingy quick-pickled vegetables and lots of fresh herbs for an unbeatable combination. Shrimp are a rich source of selenium, choline and vitamin B12, and contain heart-healthy omega-3 fatty acids. Cilantro is a powerful detox aid, helping to chelate heavy metals from the blood when consumed consistently. Perfect for entertaining or meal prep, this recipe allows you to assemble all the components ahead of time and pull them together quickly at the last minute.

When paired with sweet corn and salty feta, the peaches truly take center stage. A light rice wine vinegar dressing brings everything together, making this the ideal lunchtime salad, or the perfect pairing for a grilled protein or pasta at dinner. Beans add satiating protein and a boost of fiber, while lettuce and cucumber offer hydration and vitamins A, C, K and iron. Peaches contain both soluble and insoluble fiber, making them a standout for improving digestion and gut health. They also help stabilize blood sugar and can help protect your eyes and skin with beta carotene. If peaches aren’t in season where you live, you can swap in chopped apples, berries or other stone fruit for equally delicious results.

Popular throughout the Middle East, India, Italy and North Africa, flatbreads are a delicious and affordable way to stretch a meal and fill out your table. The yogurt in the dough is traditional in some countries and adds extra protein and calcium, making these more satiating. Pairing salmon, an excellent source of unsaturated omega-3 fatty acids, with a side of greens allows for maximum utilization of the vitamins, minerals and antioxidants in the meal. Your body needs fat to metabolize those nutrients, so this pairing gives you extra bang for your nutritional buck.

This impressive dessert is the perfect way to celebrate the summer season. Take advantage of candy-sweet local strawberries, and make like the Swedes with this delicious and beautiful recipe. Perfect for entertaining, it’s also ideal for treating yourself at fika. Swedes are famous for fika, which simply means taking a break for coffee, a sweet treat and socializing—something we could all use in our own frenetic schedules. Strawberries are health powerhouses in their own right, boasting high leaves of polyphenols and antioxidants, as well as fiber, helping to lower blood pressure and cholesterol and protect your heart. The almond milk and flour in the crust here provide vitamin E, magnesium and fiber, as well as satiating protein to keep your blood sugar stable.

Absolutely packed with umami flavor, this vegetarian recipe is sure to win over any skeptics around your table. Eggplant offers a satisfying meaty texture, especially when coated in sweet and spicy sauce and charred on a grill. Rich in B vitamins, fiber and potassium, eggplant is an excellent addition to your recipe rotation. Cabbage slaw adds a crunchy counterpoint, and contains sulforaphane, a powerful nutrient that protects against cancer and aids in lowering blood pressure and inflammation. Gochujang, the foundational ingredient in this Korean BBQ sauce, is a fundamental ingredient in Korean cuisine. Made of red chili pepper flakes, sticky rice, fermented soybeans and salt, it adds an irresistible umami flavor, and the capsaicin in the chili pepper can boost your metabolism and reduce insulin spikes.

Sausage rolls, which originated in 19th century France and quickly became a street food favorite in England, are beloved in Australia. This comes as no surprise, with its modern history closely linked with Great Britain. Typically made with beef, lamb or pork wrapped in a buttery puff pastry, it’s easy to see why these rolls are so popular. Here, a savory and simple-to-prepare lentil parmesan filling replaces the sausage, lightening up the saturated fat, and upping the heart-healthy plant-based fiber and protein. These are a sure-fire way to get nutrient-rich lentils into even the pickiest of palates.

Considered the national dish of Laos, larb is referred to as the “good fortune salad.” Commonly made with chicken, pork, beef or fish, this endlessly adaptable recipe can be applied to any taste preferences. Serve over traditional sticky rice as shown here, or with lettuce as a wrap. You’ll want to use this sweet, spicy, zesty sauce with everything. Cucumbers are packed with beneficial antioxidants and are also hydrating—they are comprised of 96% water. They also help regulate blood sugar and are low in calories.

You won’t believe that these fudgy, chocolatey treats are made with a few secret ingredients that transform dessert into a nourishing snack. Pumpkin puree goes entirely undetected when paired with rich cacao powder, and supplies a boost of vitamin A and fiber. Black bean flour (available online and in health food stores) delivers that irresistible fudgy texture, while keeping this recipe gluten-free and supplying protein, fiber and minerals. Cacao powder is rich in antioxidants and flavonoids, helping to lower blood pressure, increase insulin sensitivity which reduces your risk of diabetes, and also reduce inflammation throughout the body. Mexican hot chocolate incorporates cinnamon and chili powder for a layer of spices within the sweet treat. Those same spices give this recipe an extra kick of anti-inflammatory power and a subtle undertone of spice that pairs deliciously with the cacao.

Known as “cong you bing” in China, these delicious scallion pancakes are made with dough rather than batter, layered with flavorful scallions and pan-fried, resulting in crispy edges and an irresistible chewy texture perfect for dipping into a savory sauce. Scallions are one of the most affordable superfoods, packed with vitamin C, vitamin B, calcium, potassium and antioxidants. Make up a batch of these to share while watching the Olympics this winter—they’re a bit of a project to make, but sure to be a hit with whomever you share them with!

This vibrant and fresh recipe originated in Iran. Candy-colored beets layer with creamy labneh for a delicious and impressive dish that’s as healthy as it is beautiful. Beets are high in digestion-boosting fiber and also contain nitrates which help to widen blood vessels and improve blood pressure. Beets are also a rich source of Vitamin C and iron. Labneh, a thick strained yogurt, is an excellent source of probiotics to boost your gut microbiome and contains protein to increase satiety. It’s also low in lactose, since the whey has been strained out, making it easier for those with lactose intolerance or a dairy sensitivity to enjoy it without issue. Oranges give another boost of vitamin C, and pistachios add heart-healthy unsaturated fat, making this recipe an all-around winner for your body and your palate.

These lightened-up mushroom shawarma wraps provide all the smoky, savory flavors of the meaty street food favorite, while packing in lots of healthy vegetables, spices and herbs. Mushrooms are a veritable superfood, offering high levels of the antioxidant glutathione, which protects the body from stress and inflammation, and helps it heal after fighting off an illness. They also protect against neurological and heart diseases, and are rich in energy-boosting B and D vitamins. Lettuce leaves offer a nutrient-rich alternative to a wrap made from flour, and cucumbers add a hydrating and delicious crunch. If you have any leftover garlic yogurt sauce, it’s perfect for adding a kick of flavor to grain bowls or roasted meats and vegetables.

This beautiful, hearty salad is quick enough for a healthy weeknight meal while also feeling special enough for entertaining. Sweet delicata squash takes center stage and saves you time with its thin and edible skin. Paneer, a traditional Indian ingredient, is a firm non-melting cheese that crisps up deliciously in the oven. It adds protein and calcium to this dish, alongside chickpeas, which also contribute protein and fiber. Kale, rich in vitamins A, K and C, as well as powerful antioxidants, is a tasty way to fortify your immune system and lower inflammation in your body. The creamy cilantro dressing that ties this whole dish together also helps detoxify your body. Cilantro contains powerful anti-inflammatory, antiseptic, anti-fungal and antimicrobial properties. It also promotes liver health and decreases bad cholesterol.

The sweltering days of late summer call for cooling, hydrating foods. All the better if they require little time in a hot kitchen. This simple recipe transforms basic summer ingredients into a flavorful, beautifully-spiced meal that’s elegant enough for entertaining but easy enough for weeknight dinner. Watermelon and tomatoes both contain lycopene, which boosts your skin’s defenses against sun damage. The addition of Moroccan-influenced spices also adds to the nutrition of this dish. Paprika contains vitamins A and C, antioxidants and can help balance blood sugar levels, while cumin has anticancer properties and an anti-inflammatory effects on the body.

Cool, creamy and refreshing, labneh is a traditional Middle Eastern food, stemming back from ancient times. Made from strained yogurt, labneh was an important source of protein for the Bedouin tribes and holds a central space in Armenian, Syrian, Lebanese, Palestinian and Israeli culinary traditions. It can be made from goat, sheep, cow, camel or buffalo milk, each with its distinct flavor, and you can purchase it or make your own by straining a thinner plain yogurt. An excellent source of protein, calcium and Vitamin A, labneh also offers gut-boosting probiotics.

This classic Lebanese salad features a refreshing mix of greens, herbs and crisped flatbread, all tossed in a zesty sumac-spiced dressing. Perfect for pairing with meat or poultry, this salad also stands well alone as a hearty vegetarian meal with sides of tabbouleh and hummus. Sumac is one of the most powerful anti-inflammatory spices you can add to your cooking. It’s full of antioxidants, which help neutralize free radicals and can even help offset cancer, diabetes and heart disease. It has a pleasantly sour flavor, similar to lemon, and makes a delicious addition to dressings, dips and marinades.

Inspired by the Macrobiotic diet, which focuses on whole grains and plant-based nutrition, the Buddha bowl is flexible and typically includes grains, steamed or roasted vegetables, beans or soy, and a fermented ingredient like sauerkraut or kimchi. Zen Buddhism encourages this balanced and moderate way of eating, and Buddha subsisted on whatever simple foods local people could spare for him each day. In this nutrition-packed recipe, sweet potato provides skin- and eye-supporting beta carotene, tofu and brown rice add protein and gut-boosting fiber, and cucumbers boost hydration. Adding a fermented component like sauerkraut or kimchi aids in digestion and helps support your microbiome, where the immune system lives. Serve up variations of this recipe with whatever vegetables and protein you have on hand for a flexible healthy meal everyone will love.

Congee, the ultimate Chinese comfort food, gets a whole-grain spin with the easy substitution of brown rice. Simple and satisfying, this recipe is just the thing to make when you’re feeling under the weather or craving something warming and heartening. Brown rice is a nutritional powerhouse, offering fiber to aid in digestion and satiety, protein for sustained energy, zinc for immune function and also helps lower bad cholesterol. Mushrooms contain selenium and vitamin D, helping to boost mood, thyroid and immune function. For an even heartier meal, add some shredded chicken or a fried egg to this recipe.

A staple across the Middle East for centuries, you’ll find some variation of this recipe across much of the globe. This version utilizes ground chicken, for a lean source of protein, and employs harissa, a spicy, smoky blend of roasted peppers, chili peppers, garlic, cumin and lemon for a flavor and health boost. Spicy food can increase your feelings of satiety, and also has been linked to improving heart health and boosting metabolism. Reach for this quick recipe when you want a fast and healthy meal that’s full of color, spice and flavor.

These colorful and filling bowls pack a big nutritional punch along with a ton of bright, zesty flavors. Gochujang, a staple in Korean cooking, flavors this simple braised chicken, serving as a saucy counterpoint to a cool and crunchy kimchi cucumber salad. Kimchi, a Korean fermented cabbage, contains naturally occurring probiotics that strengthen the gut, reduce inflammation, lower cholesterol levels and contribute to a radiant complexion. Perfect for weekly meal preps, this dish comes together in a flash, especially when you start with already cooked chicken and grains. Just reheat the chicken in the braising sauce and dig in!