Healthy Living

The sun isn’t the only place you can get a healthy dose of vitamin D. There are natural concentrations of the essential nutrient in foods like fatty fish, eggs and certain types of dairy—and all of these recipes star these ingredients to give you at least 20% of your recommended daily value, or at least 4 mcg per serving. So if you’re feeling like you need an extra dose of vitamin D, try our Spicy Tuna Salad or our 20-Minute Creamy Mushroom Soup with Sherry and reap the benefits of this powerful vitamin.

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Spicy Tuna Salad

This spicy tuna salad is inspired by the authentic tuna and chicken salads that are popular in many parts of Mexico. It features simple, refreshing ingredients like cilantro and lemon, and comes together quickly. It’s the perfect dish for a summer picnic, and tastes delicious either chilled or at room temperature. Pile this mildly spicy salad on crispy tostadas for an even more satisfying meal.

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02 of 07

Mustard-Dill Grilled Salmon & Vegetables

In this easy grilled salmon recipe, the salmon is cooked on a cedar plank, one of the most foolproof ways of grilling. We call for zucchini, tomatoes and onion, but feel free to use your favorite vegetables instead.

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03 of 07

20-Minute Creamy Mushroom Soup with Sherry

This quick creamy mushroom soup is loaded with earthy wild mushrooms enhanced by the flavor of dry sherry. To keep prep to a minimum, look for sliced wild mushrooms in packages, or slice your own using whatever combination you prefer.

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04 of 07

Balyg Kyukyusu (Smoked Fish & Herb Omelet)

Kyukyusu (also spelled kuku) is a baked omelet that’s enjoyed throughout countries that were historically part of the Persian empire, often as an appetizer during the spring celebration of Nowruz. This version features plenty of fresh herbs and bits of smoked fish. Part of the fun is the garnishes, so put out plenty of options so diners can customize their slice according to their taste.

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05 of 07

Baked Salmon Balls with Sun-Dried Tomatoes & Dill

These baked salmon balls, flavored with feta, dill and sun-dried tomatoes, are perfect on their own, as a salad topper or tucked into pita bread with tzatziki sauce. Canned salmon comes packed in water or oil. Either will work, just be sure the salmon doesn’t contain bones or skin, and make sure it is well-drained before mixing.

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06 of 07

Lemongrass-&-Coconut Poached Salmon

Chef Michelle Bernstein suffers from psoriatic arthritis, an autoimmune condition that often presents as joint pain. She created this recipe for Lemongrass-&-Coconut Poached Salmon exclusively for EatingWell. It features a duo of inflammation-fighting ingredients: ginger and salmon. For a more filling meal, serve with a whole grain like brown rice, or over rice noodles.

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07 of 07

Ginger-Soy Salmon Balls

These ginger-soy salmon balls are perfect on their own, served alongside your favorite starch and veggies, or they make a great addition to a salad or grain bowl for a boost of protein. Canned salmon comes packed in water or oil—either will work as long as it’s well-drained. Be sure to get salmon packed without bones and skin for easy rolling.

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As you get older, it's important to eat foods with essential nutrients like fiber, protein, calcium and vitamin D. The good news? All of these dishes help support healthy aging and  have at least 20% of the recommended daily value of two or more of these nutrients to meet our parameters for healthy aging. They are also high in protein, with at least 15 grams per serving, to support healthy muscles, bones and more. Recipes like High-Protein Lemon Chicken & Rice Skillet and Marry Me White Bean Soup are nourishing options to enjoy a balanced and delicious meal.

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Loaded Broccoli & Chicken Soup

This cozy, one-pot meal has all the flavors of a classic baked potato with a fresh, hearty twist. Tender potatoes, rotisserie chicken and broccoli simmer into a creamy base. Cheddar and sour cream give it that signature “loaded” flavor, along with a finishing touch of crispy bacon and scallions.

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02 of 27

Buttermilk Fried Tofu with Smoky Collard Greens

Dipping tofu in buttermilk makes the coating stick for a crispy pan-fried tofu, reminiscent of fried chicken. Spicing up the collards with paprika coats them with smoky flavor while keeping this dish vegetarian. This quick, easy and healthy dinner comes together in just 25 minutes, so it's great for busy weeknights.

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03 of 27

High-Protein Lemon Chicken & Rice Skillet

This savory dish comes together in a single skillet, making cleanup a breeze. Juicy chicken breast, brown rice and Parmesan cheese deliver a hearty boost of protein and fiber to keep you full and energized.

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04 of 27

Marry Me White Bean Soup

Here, the flavors of Marry Me Chicken (sun-dried tomatoes, garlic, cream and Parmesan) are transformed into a hearty, soul-warming vegetarian soup. Finished with basil and extra cheese, it’s cozy, crowd-pleasing and sure to win hearts at the table.

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05 of 27

One-Pan Chicken Florentine

Classic chicken Florentine—creamy spinach served alongside sautéed chicken—is a fast and easy meal. This dish is simple enough for weekdays but also elegant enough for a dinner party.

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06 of 27

Sheet-Pan Salmon with Sweet Potatoes & Broccoli

The vibrant combo of cheese, cilantro, chili and lime—inspired by Mexican street corn—makes this salmon sheet-pan dinner burst with flavor.

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07 of 27

Rotisserie Chicken, Mushroom & Rice Casserole

Tender shredded rotisserie chicken is combined with earthy mushrooms, rice and a creamy sauce that brings everything together. A layer of melted cheese on top adds a golden, bubbly finish.

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Broccoli-Cheddar Butter Beans

This cozy dish will remind you of broccoli-Cheddar soup—in a convenient skillet. Tender butter beans add creaminess and plant-based protein, making the dish filling enough for a main course. Broccoli florets bring color, while sharp Cheddar cheese melts in for that classic flavor.

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Chicken & Sweet Potato Enchilada Skillet

This skillet is a hearty, one-pan meal that’s perfect for busy weeknights. Tender chunks of sweet potato and shredded chicken combine with store-bought enchilada sauce for a flavorful shortcut.

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Marry Me Tortellini

This Marry Me Tortellini is a quick and creamy pasta dish inspired by the viral “Marry Me” chicken recipe known for its sun-dried tomato sauce. Cheese tortellini are simmered right in the skillet in a brothy mix of tomatoes, shallots and garlic finished with cream.

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Mini Meatloaves & Veggies

The mini meatloaves, made with either meatloaf mix or lean ground beef, cook alongside tender carrots and zucchini for a balanced meal with minimal cleanup.

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Spaghetti Squash Caprese

Here’s a fun twist on the classic Italian salad—combining traditional caprese ingredients with tender strands of roasted spaghetti squash. The squash is tossed with juicy plum tomatoes, creamy mozzarella, fragrant fresh basil and great northern beans for a boost of plant-based protein. A drizzle of balsamic glaze ties the dish together with a sweet-tangy finish.

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Tuna Niçoise Melt

This sandwich brings together the elegance of a Niçoise salad with the comfort of a classic tuna melt. It combines tuna with briny olives, chopped hard-boiled egg and tomato—all piled onto crusty sourdough bread and topped with melted fontina cheese.

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Ground Turkey Fajita Bowls

This rice bowl features lean ground turkey cooked with savory seasonings like chili powder, cumin and oregano, and tossed with pico de gallo. Serve the mix over brown rice with sautéed onions and peppers for a hearty dinner.

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Creamy Basil-Tomato Chicken Pasta Bake

This comforting pasta bake combines tender chicken breast with juicy cherry tomatoes and creamy Boursin cheese for a rich, herby sauce. The chicken is shredded and returned to the dish with cooked pasta and fresh basil, then baked with fontina cheese on top until bubbly.

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Black Bean & Pepper Jack Quiche

This quiche is packed with fiber-rich black beans, sweet peppers and spicy pepper jack cheese for a flavorful kick. If you want to tame the heat, Monterey Jack cheese can be used in its place. Serve it with a simple green salad or fresh salsa on the side.

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Lemony Orzo & Tuna Salad with Broccoli

This pasta-salad and tuna-salad mashup gets a boost of color and texture from broccoli. Plenty of Kalamata olives add a briny bite, which pairs perfectly with the lemony dressing.

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Chicken Guacamole Bowls

Juicy chicken thighs and colorful veggies are served over a fresh and creamy guacamole with a sprinkle of tangy cotija cheese. A squeeze of lime at the end brightens up the dish and ties all the bold, fresh flavors together.

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High-Protein Black Bean Salad

In this high-protein salad, black beans take center stage. As the main source of plant-based protein, they make the salad satisfying, with their creamy texture pairing perfectly with sweet potato, crisp veggies and a citrusy dressing. It’s an easy, filling option for dinner.

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Chicken Alfredo Bake

This chicken Alfredo bake is a comforting, creamy casserole that combines tender chicken breast, whole-wheat pasta and a silky homemade Alfredo sauce, all baked together until golden and bubbly.

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Sheet-Pan Turkey Meatballs with Zucchini & Potatoes

Juicy turkey meatballs are seasoned with spinach and feta cheese, then roasted alongside tender chunks of zucchini and crispy golden potatoes. A creamy, cooling yogurt dip at the base ties everything together.

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Skillet Shrimp with Rice & Peas

This simple skillet dinner can be on the table in 20 minutes flat. The shrimp cooks quickly and pairs well with the tender veggies and crisped rice.

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Sheet-Pan Balsamic-Parmesan Chicken & Vegetables

This flavorful dish—with the combination of balsamic vinegar and Parmesan cheese—makes a great weeknight meal since it requires only one pan. The marjoram adds a distinct earthy aroma.

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Buffalo Cauliflower Grain Bowl

This cauliflower grain bowl is a delicious and healthy alternative to traditional Buffalo wings, packing plenty of gut-healthy fiber and plant-based protein. It features a variety of fresh and colorful vegetables on a bed of precooked brown rice to keep prep speedy.

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Chicken Hummus Bowls

The spiced chicken atop these bowls is ready fast with the help of the broiler. Serve with warm whole-wheat pita for scooping up extra hummus at the bottom of the bowl.

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Sheet-Pan Shrimp Fajitas

Fajitas are an excellent weeknight meal. These come together fast, using quick-cooking shrimp and veggies on one sheet pan.

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Crispy Cod with Charred Snow Peas & Creamy Herb Sauce

This crispy cod recipe shows you how to make golden fish that's not deep-fried, to put a healthy twist on a classic. Pat it dry and dredge it with a bit of flour before sautéing in a hot pan.

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