Well, I have loved a good burger for as long as I can remember —the classic beef kind, a well-crafted veggie burger, turkey burger or salmon burger— any tasty patty on a bun does the trick for me. Here are a few better-for-you burger recipes that are pure burger heaven. Enjoy!

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Salmon Burgers with Tzatziki

Deb Lindsey for The Washington Post

These burgers are made with chopped fresh salmon seasoned with lemon, dill and mustard. They have a Greek flavor accent that is punctuated by an accompanying herb-flecked cucumber-yogurt sauce (tzatziki). Serve them on burger buns, in pita pockets, over green salad or in lettuce wraps for a deliciously different and healthful way to escape from a basic-burger or same-old-grilled-salmon rut.

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Antipasto-Stuffed Turkey Burgers

Photo by Deb Lindsey for The Washington Post

This juicy burger is an antidote to the typical uninspired, dry turkey patty. By stuffing the lean meat with flavorful antipasto vegetables— olives, roasted peppers, artichokes, marinated mushrooms, whatever you have on hand— you add volume, flavor and nutrition — plus, a little cheese in the center lends a luxe, melty quality. Serve on buns or in lettuce wraps as pictured.

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Shrimp Burgers With Kimchi

Photo by Tom McCorkle and food styling by Lisa Cherkasky for The Washington Post

These plump, flavor-packed burgers show off one of shrimp’s lesser-known assets: When ground, it becomes sticky and easily forms into a patty shape without any egg or bread crumbs, as needed for other fish cakes. Seasoned with aromatic ginger, scallion, kimchi (any variety will work), and a generous handful of fresh cilantro, the shrimp burgers deliver a big flavor punch with few ingredients.

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I first encountered it several weeks ago in the vibrant new cookbook “Aloha Veggies,” by Alana Kysar, where she explores Hawaiian cuisine from a plant-forward perspective. In her recipe, which I adapted for my Washington Post Nourish column, she spreads a miso and garlic seasoned tofu whip onto a plate as a base layer, crowns it with crisp, sauteed sugar snap peas and drizzles everything with a sizzling, ginger and scallion flavored oil. Testing that recipe was my first time trying whipped tofu in a savory dish and all I could think was “Where have you been all my life!” (Here is a gift link for that recipe.)

A week or so later, whipped tofu found me again in Edinburgh, Scotland of all places.

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Grilled Clams with Garlicky Chorizo Drizzle

Photo by Tom McCorkle for The Washington Post

One way I honor my dad on Father’s Day is by putting some clams on the grill. Many of my most joyful childhood food memories are clam-centered. We regularly dug for them on the Long Island shore where we’d spend weeks each summer, usually cooking them into a sauce for pasta. We also enjoyed countless meals with our extended family slurping buckets of butter-dipped steamers while sitting at the bar at the long-gone Ehrhart’s Clam House in Freeport, NY.  

This recipe nods to those good times, while keeping most of the cooking focused on the grill outside, as we usually do on the holiday. It’s not only an easy-to-make starter that’s just right for the season, it’s a healthful one too—a mineral- and vitamin B12- rich lean protein that’s a welcome change from the heavy sausages we often start with.  I did manage to include some sausage as well though, using finely chopped chorizo in the garlicky, wine drizzle that’s spooned over the grilled clams. 

If you have never grilled clams before you will likely be amazed and delighted at how easy it is to do. You simply put the cleaned clams on the grill (or a grill pan) and cook them until they open into a wide yawn, 7 to 15 minutes depending on their size.

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Lemon-Garlic Marinated Lamb Chops

Photo by Christopher Hirscheimer

Lamb chops were a big splurge for us when I was growing up, so I like to lavish my dad with them on Father’s Day. They are so quick and easy to make, too. A simple Greek-inspired marinade of lemon, garlic, and oregano, with a touch of oil, brings out their absolute best here. They are so good with grilled lettuce alongside. To make that you just halve Romaine hearts lengthwise, brush them with oil, sprinkle with salt, and grill for a couple of minutes per side until they are lightly charred and have softened a bit, but still have a nice firm crunch.

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Chocolate Egg Cream

Photo by Christopher Hirsheimer

What do eggplants and egg creams have in common? Neither has any egg. Go figure. For those not in the know, an egg cream is a frothy, refreshing drink that tastes similar to an ice cream soda. My dad made them for me all the time when I was a kid, and he carefully showed me the right way to maximize the glorious foam head and was clear that you need a pretzel rod as an edible stirrer. I like to make my own simple chocolate syrup instead of using the traditional store-bought one.

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To me, there is no vegetable that shouts this motto louder than sugar snap peas. After all, they are so candy-like they have sugar in their name. But even though they brim with sweet flavor, they are blood-sugar friendly and have several other nutritional benefits. Plus, they bring the ultimate spring-y freshness and crunch to plate.

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What are sugar snap peas?

Sugar snap peas (also called snap peas) are a type of pea that has a tender, edible pod. They’re similar to snow peas, but while snow peas are flat, snap peas are rounded and plumper with a crisp texture and sweet flavor.

Peas, in general, grow well in cool soil so they can be planted early in the season and are among the first vegetables that are ready to be harvested in the spring. When I see sugar snap peas at my farmers market, I know spring is in full swing —they are generally available in the spring and early summer.

Sugar snap peas’ nutritional benefits

Sugar snap peas are very nutrient dense. One cup raw has just 27 calories, but provides 1.8 g of protein, 1.6 g of fiber, more than 30% of the Daily Value for vitamin C, and has significant iron, potassium, and folate. Sugar snap peas also contain lutein and zeaxanthin, antioxidants which support eye health. Even though they taste so sweet, they have a very low glycemic index.

How to choose and store them

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While they are great as a snack all on their own, there are countless inspiring ways to add berries to any meal of the day. Here are a four recipes to help make the most of them. Enjoy!

Grilled Chicken With Sugar Snap Pea & Strawberry Salad

Photo: Stacy Zarin Goldberg for The Washington Post

Switch-up the same-old meal of grilled chicken on top of salad by turning it upside-down! Thinly pounded, grilled chicken breast makes an elegant platform for a pile of seasonal salad. Here, it’s a spring celebration of snap-peas, strawberries and arugula in a bright, lemony dressing.

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Blueberry Chia Overnight Oats

Photo by Quentin Bacon

Here, fresh blueberries and blueberry jam add magnificent color and light sweetness to overnight oats, while chia seeds and almonds punch up the crunch factor while adding healthy fats, satisfying fiber and protein. Portioning the mixture into individual jars makes for an easy grab and go breakfast, or a fun way to serve for a brunch.

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Berry Galette With Whole Grain, Olive Oil Crust

Photo by Deb Lindsey for The Washington Post

A galette is essentially a rustic, open-faced fruit pie — and it is inherently better for you than a typical double-crust fruit pie because it involves a single layer of pastry that envelopes the fruit. This recipe takes the health of it a step further with tender whole-grain pastry flour and olive oil in the crust. The berry filling is lightly sweetened with honey and given a deep, jammy flavor dimension with a splash of balsamic vinegar.

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This week on YouTube: Yogurt Panna Cotta with Berry Sauce

This berry topped panna cotta swaps in whole milk for the typical cream, making it lighter and healthier than a traditional recipe — without sacrificing flavor. It has a sumptuous vanilla-scented richness, and Greek yogurt gives it an extra measure of creaminess and lovely, subtle tang.

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Naturally, something I have thought about a lot is how a yoga mindset relates to the way we eat. The more I mulled it over, the more I realized that many elements of a yoga class can be applied directly to the process of cooking and eating, helping us nourish our bodies better and get more enjoyment from food. You don’t have to be into yoga to take advantage of these transformative tools. At their core, they are simple things anyone can do that guide us to tune in and eat more mindfully.

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Set an Intention

Often at the start of a yoga class, the instructor invites the students to set an intention. The goal is to shape how you want to feel or behave during the class rather than aim for some kind of physical achievement. Doing this provides a mental anchor -- a focus to return to when things get challenging, and it helps you tune into what your body needs in the moment, rather than force yourself into a particular pose.

I hadn’t thought about intention setting in relation to food until I read Nicki Sizemore’s wonderful cookbook “Mind, Body, Spirit, Food,” where she introduces each recipe with a suggested intention such as “I will ditch perfectionism,” “I will be here now,” or “I will allow the unexpected.” She explains in the book how setting intentions before cooking helped her escape the stressed-out mindset that overwhelmed her when preparing dinner for her family. It helped her slow down her racing thoughts, focus on the moment and connect with the joyful sensory aspects of cooking.

Now I do the same thing and it helps me tremendously. A big one for me is the intention to “let go of a false sense of urgency.” I often find myself harried and anxious because I’m rushing to get dinner on the table for no reason at all. Most nights, it doesn’t matter if dinner’s ready exactly on schedule anyway. When I eliminate my self-imposed, beat-the-clock mandate I can relax and enjoy the process. Reminding myself of that by setting the intention changes everything.

Arrive at the table

Another thing that happens at the start of a yoga class is you take a moment to acknowledge arriving on your mat. It’s a way of settling in to being in that space at that time and dedicating yourself to it. I have come to realize the benefits of doing this when you sit down at the table to eat as well. The act can be as simple as saying grace or giving thanks in some way.

My family started pausing to briefly express thanks for the food on our table years ago, but we gradually, half-jokingly, expanded it to include thanking every participant in the food chain we could think of, from the farmers and fishermen to the delivery truck drivers and grocery store workers. It was a fun game for us, but it truly helped us be present at the table together and tap into our gratitude for all that went into the food on our plates.

Even just pausing a moment to take a deep breath and observe the colors, textures and aromas on the plate in front of you is a way of landing at the table and approaching your meal in a more mindful way.

Tune in. Be in the moment.

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Spaghetti with Shrimp and Pesto

Photo by Deb Lindsey for The Washington Post

I came up with this recipe one Wednesday at about 7 p.m. while staring down a hungry family and a mostly empty refrigerator, and with minimal energy in my tank for cooking after a long workday. This pasta, in a lemony basil pesto studded with plump shrimp, wound up on the table about 20 minutes later that evening. It involves three freezer/pantry ingredients, each of which I almost always have on hand: shrimp, basil pesto (both in the freezer) and whole-grain spaghetti. It turned out to be so delicious, it has been in regular rotation ever since.

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Za’atar-Spiced Chickpea Pita Pizzas

Photo by Tom McCorkle and food styling by Gina Nistico; for The Washington Post

For these pita pizzas, one of the best shortcut foods ever—canned chickpeas— are mashed with olive oil and lemon juice just enough to come together, then seasoned with a generous amount of za’atar and piled onto pita bread along with tangy feta cheese, chopped fresh tomatoes and shredded mozzarella. They are baked until the bread is crisped, the cheese is melted and the fragrance of the herbs is unleashed, before being showered with fresh parsley. The result is a meal that’s simple and healthful, yet brimming with exciting flavor.

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Easy Chicken Tacos

I make these Easy Chicken Tacos when I am really pressed for time or feel too lazy to cook. It is such an incredibly easy dinner, that’s also fun, healthy and totally delicious. No wonder it has become a family favorite! Part of what makes them so effortless are two healthy shortcut ingredients: rotisserie chicken and jarred salsa.

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Social media has made it harder than ever to suss out the trustworthy from the bogus, especially when it comes to nutrition and health. Forty percent of U.S. adults say they get health and wellness information from social media influencers or podcasts, but only 10% say they trust all or most of the information they get from these sources, according to an analysis by the Pew Research Center. About half of the public say they struggle to determine which influencer’s health information is accurate.

It can be a challenge, even for health professionals, to figure out who’s bending the truth, but there are signs. Here are four red flags to help you spot and avoid nutrition misinformation:

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Red Flag: Their Only Credential is Life Experience

Personal stories of health transformation can be inspiring, moving and informative, which is why they are a popular route to becoming a health influencer. But just because a certain path works for someone, it doesn’t mean it’s right for you. One person’s wellness routine could even be harmful for others.

When you come across a wellness influencer online, go to their bio and check their credentials. If their only authority is their life experience, take their advice with a heavy dose of skepticism.

About 13% of wellness influencers have only their personal experience to back them up and no training to take various health circumstances into account when making recommendations. Tuning into this red flag will give you a running start at avoiding being misled.

Red Flag: Everything Leads to Their Products Page

One pattern comes up again and again from deceptive influencers: They do a deep dive into a health issue, laying out a framework —sometimes evidence-based, sometimes only partially so—of how our diets are deficient in some way. Once they get you scared and concerned for your well-being, they lead you to their expensive product line for the cure.

There is a lot of money to be made in this game –the U.S. dietary supplement industry brought in more than $200 Billion in 2025 and it’s growing steadily. I’m not saying all supplements are bad. The problem is many influencers appear to have your health in mind, but their true goal is to make piles of money selling you pills and powders. I get particularly rankled when I hear a wellness guru say you should never go near any processed food but then try to sell you their (uber-processed) protein powder. Several prominent MDs do this, and it infuriates me. Buyer beware.

Red Flag: They Offer Absolute Certainty

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Breakfast Strata Primavera

Photo by Sreal Boruchin

This recipe takes the popular breakfast bake in a lighter direction, yet it enhances the strata’s appeal with a burst of colorful spring vegetables — sweet peas, asparagus, shredded carrot — plus savory sun-dried tomatoes and a whisper of fresh tarragon. It’s an ideal make-ahead dish for a brunch gathering.

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Spinach, Leek and Goat Cheese Quiche With Olive Oil Crust

Photo by Tom McCorkle and food styling by Lisa Cherkasky; for The Washington Post

You can’t go wrong with a quiche for Mother’s Day Brunch. This recipe dishes up all the craveable quiche goodness you could want in a more healthful way, thanks to its lightened-up filling, with low-fat milk made creamy and flavorful with fresh goat cheese and a game-changing, melt-in-your-mouth olive oil crust. The crust isn’t just better for you — it’s simple, too, thanks to its no-rolling-required, press-in formula.

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Carrot Cake Muffins With Maple Cream Cheese Frosting

Photo by Tom McCorkle and food styling by Lisa Cherkasky; for The Washington Post

These muffins have a cupcake vibe, bringing you the craveable flavors of carrot cake in a better-for-you way, with a modest amount of sugar and healthier oil instead of butter. Unsweetened applesauce added to the batter provides a naturally sweet boost and makes the muffins extra moist, and their delightful little dollops of frosting are sweetened with a touch of maple syrup.

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This week on YouTube: Lemon Poppy Seed Pancakes

Watch the video here.

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But if you scroll Instagram or TikTok long enough you are bound to come across videos of wellness gurus explaining why you should avoid many plant foods, particularly whole grains, beans and leafy greens. These foods have long been considered the pinnacle of healthy, so these influencers generate plenty of clicks by spouting their shockingly contrarian perspective. They are wrong ---most people should be enjoying more of these foods--- but like most viral misinformation, the arguments sound convincing because they are based on a seed of truth.

In this case, the fact is most plant foods do contain compounds called antinutrients which can be harmful if eaten in excess. But rather than blow them out of proportion, here I’ll arm you with an understanding of what antinutrients are, whether you should be concerned about them, and sensible ways to avoid them.

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What are Antinutrients?

Antinutrients are compounds in plants that can interfere with our ability to absorb essential nutrients. All plants have these compounds in one form or another as a defense mechanism to protect themselves from hazards in their growing environment.

That sounds pretty alarming but, thankfully, our bodies are equipped to handle small quantities of antinutrients, and simple cooking methods can dramatically reduce their presence. Also, surprisingly, some antinutrients have been found to have positive health effects. Here is a closer look at three of the most common ones.

Lectins

You may have heard warnings from Paleo and Keto proponents that beans and grains are bad for you because they contain lectins, a type of antinutrient. Practically all plant foods contain some lectins, but legumes (beans, lentils, peanuts, dried peas) and whole grains have a fairly high amount.

Certain types of lectins, when eaten in excess, can damage the gut, cause nausea and vomiting, and interfere with absorption of calcium, iron, zinc and other nutrients.

But here’s the part the anti-bean brigade doesn’t tell you: lectins are essentially eliminated with adequate cooking, and also by soaking or fermenting. For example, boiling dried beans for one hour eliminates 95-100% of their lectins. I am not sure who out there is eating raw or undercooked beans regularly, but please don’t. Cook dried beans and grains until they are tender, and/or soak them for a few hours (as with overnight oats), not only to minimize lectins and make them a non-issue, but because they taste better that way too. (Canned beans are already properly cooked.)

Phytates

Phytates are another antinutrient found in most plants, but with the highest concentrations in grains, legumes, nuts and seeds. They can reduce our body’s absorption of minerals such as zinc, iron and calcium. But, again, that’s only half of the story.

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Creamy Asparagus Soup

This creamy asparagus soup, seasoned with leeks and herbs, is deeply flavorful and satisfying, with no cream in it at all. Instead, just one potato added to the pot helps give it luxurious body. One thing I love about it is its versatility—you can serve it hot or chilled, which is perfect for this time of year since the weather can be so unpredictable.

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Marinated Spring Vegetable Salad

Photo by Tom McCorkle and food styling by Lisa Cherkasky for The Washington Post

In this vibrant spring salad, carrots and scallions are thinly sliced into ribbons and marinated in quick pickle-like fashion, so they are infused with a bright, herb-flecked pucker. Tossed with blanched asparagus and peas, the vegetables come together for a colorful, fresh side that really pops.

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Fettuccine with Crab & Asparagus “Noodles”

Photo by Tom McCorkle and food styling by Lisa Cherkasky for The Washington Post

Here, asparagus noodles — made by shaving the stalks with a vegetable peeler — are tossed with whole-grain pasta, fresh herbs and succulent crab in a lemony garlic-and-wine sauce, for a fast, fresh and satisfying meal in a bowl.

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Celery may be common, but it’s vast culinary possibilities are often unrealized. Sure, it’s a staple as a crunchy dipper on a raw vegetable plate or as part of a trio with carrot and onion in a soup or stew base. But it can be used in so many other delightful and surprising ways, and it has more nutritional benefits than meet the eye.

Thanks for reading Ellie’s Real Good Food, a reader supported publication. This issue is for paid subscribers with a sneak peek for free subscribers. I hope you will consider upgrading to paid to get the full archive of articles, exclusive recipes, and more. I am grateful to you for making this work possible!

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Make Celery the Star of a Salad

It dawned on me to write about celery this winter after it came to my rescue for a dinner party I was hosting upstate in the Adirondack house my husband and I built this year. I had made a lovely seafood stew and planned to serve a refreshing fennel salad to start. But the joke was on me because there was absolutely no fennel to be found anywhere near the small town where our house is located. I am so used to living in New York City where you can get just about anything, anytime, it was a real eye-opener for me to be faced with the truly lame selection of produce at our small town supermarket.

I had to make-do, and celery answered the call. It’s cool and crisp like fennel, so I picked some up and turned it into a tasty and elegant salad by slicing the stalks thinly on a mandoline and tossing them with thinly sliced ripe pear and ribbons of shaved parmesan in a lemon-honey olive oil dressing. I finished it with a generous sprinkle of celery leaves.

It was a total winner which drove home the fact that celery can absolutely step up as the star ingredient in a salad. The recipe I’ve included below is another example of a celery-centric salad---but one that is more springy, with radishes and chives in a creamy blue cheese dressing.

Pickle It!

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Halibut and Spring Vegetable Skillet

Photo by Tom McCorkle and food styling by Gina Nistico for The Washington Post

This recipe is as close as you can get to capturing spring in a skillet. It features flaky, white fish nestled into a saute of brilliantly colorful seasonal vegetables, all in a lemony, white wine pan sauce, and topped with a generous shower of tender, fresh herbs. It comes together in one pan in about half an hour, and is as uplifting and fulfilling as the season itself.

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Spring Vegetable Soup

Photo by Tom McCorkle for The Washington Post

This soup is spring made slurp-able. Rich with early-harvest vegetables — leeks, peas, new potatoes, spinach and herbs — it is simply seasoned so their delicate flavors come through clearly. Leeks and potatoes are simmered until tender in chicken or vegetable broth, but the rest of the ingredients are added shortly before serving so they cook just long enough to yield to the warmth of the broth, but still remain fresh and bright green.

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Sweet Pea Toasts With Feta

Photo by Stacy Zarin Goldberg and food styling by Lisa Cherkasky for The Washington Post

Here, a velvety spread of lemony sweet peas is slathered over toasted crusty bread, then sprinkled with sliced radishes, scallion, fresh dill and creamy crumbles of feta cheese. It’s a fabulous expression of spring both on the plate and palate.

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This week on YouTube:

Lamb and Artichoke Arayes

This take on arayes, the Middle Eastern, meat-stuffed crispy pitas, has a generous helping of chopped artichokes to make them lighter and spring-y and to cut through the richness of the ground lamb. They are seasoned with earthy spices and herbs, and served with a lemony yogurt-feta dip.

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Thanks for reading Ellie’s Real Good Food, a reader supported publication. This issue is for paid subscribers with a sneak peek for free subscribers. I hope you will consider upgrading to paid to get the full archive of articles, exclusive recipes, and more. I am grateful to you for making this work possible!

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What is Biohacking?

Biohacking sounds promising on the surface. It essentially means making behavioral changes and using technology to enhance health and well-being. At its most innocuous, that could mean simply eating more fiber, getting into healthy sleep routine, or using an app to track your steps. But, more often, biohacking refers to extreme, experimental interventions, such as going on drastic diets, taking heaps of supplements, injecting yourself with substances (like peptides) that are not well studied, and undergoing scores of expensive, unproven medical tests.

Biohacking’s Red Flags

Biohacking has become a sales term for just about anything wellness influencers are pedaling these days. Some of these interventions might be helpful or have no effect (beyond wasting your money), but others could be downright dangerous. And there is no regulation or accountability involved. When I see someone selling a biohack it immediately sends up red flags for me.

Even when the term is used to inspire proven, healthy lifestyle changes, I believe it sets us on the wrong course. Biohacking implies we need to override our body’s built-in regulatory systems –that we literally need to hack our biology. It’s a mindset that implies your body is not to be trusted –that it is flawed and the messages it sends should be ignored. It implies we need to override our bodies cues--- of hunger, of pleasure, of the need to rest---in order to improve our well-being. And that is simply not true. In fact, that kind of thinking is a sign of disordered eating.

To be fair, sometimes our bodies do need fixing, like when we have a medical condition. In that case, taking science-backed medicine to correct a problem could be considered a beneficial biohack (although biohacking usually refers to more experimental interventions). But our bodies also have a lot of wisdom built in, and tuning into, rather than away from, the signals it sends is often the healthiest possible path.

Embrace Biosyncing

Why not flip the narrative from biohacking to biosyncing?

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Even though it’s chilly outside, I just spotted crocuses blooming in Riverside Park —what a welcomed hint of spring! That coupled with Easter and Passover being just a week away makes me feel like we are finally turning the corner into one of my favorite seasons.

The desserts here are ideal ways to finish a spring holiday meal —they are all irresistibly delicious, easy to make, and on the better-for-you side. So much to love! Enjoy, and happy holidays to everyone who celebrates.

Ricotta Cheesecake with Fresh Raspberries

This luxuriously creamy cheesecake with fresh raspberries —perfect for Easter—is a dessert triple-threat. It tastes incredible, looks gorgeous, and it’s easy to make. As it bakes, it forms its own golden brown “crust,” and it is absolutely stunning crowned with ruby-red raspberries.

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Chocolate Matzoh Clusters With Coconut and Dates

Photo by Tom McCorkle and food styling by Gina Nistico for The Washington Post

These dark chocolate matzoh clusters with coconut and dates are crunchy, chewy and gently sweet. While they make an ideal Passover treat, they’re so good and easy to prepare, you’ll want to make them year-round.

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Strawberries With Cannoli Cream

Photo by Tom McCorkle and food styling by Gina Nistico for The Washington Post

This dish of fresh strawberries with a cannoli filling-like dip is simple to pull together but makes a stunning dessert for a spring holiday meal or Sunday brunch. The dip is made by simply whipping ricotta cheese until smooth and then stirring in a little sugar and lemon zest. Serve the dip topped with chopped pistachios, or for a fun alternative, mini chocolate chips.

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In case you missed it, the 30 Plant Challenge is based on a study showing that people who ate a wide variety of plants had much more robust microbiomes than those who tended to eat the same plants again and again. In other words, more variety = a healthier gut and a healthier you.

But variety was a cornerstone of good nutrition way before we had any real understanding of the microbiome (which wasn’t until quite recently). The advice “Eat a Variety of Foods” held the number one spot in the seven point list put forth in the very first Dietary Guidelines for Americans in 1980. It was a driving principle well before then and has been ever since. Variety is so foundational to overall nutrient balance, its impact on gut health is just one more benefit to add to the list.

Two Layers of Variety

There are two layers of variety that matter when it comes to optimal health: variety among the five major food groups, and diversity within each of those groups.

The importance of eating foods from each food group –proteins, vegetables, fruit, grains, and dairy/fortified dairy alternatives— is pretty much nutrition 101. Each group meets a specific nutritional need, so eating a mix of them in their minimally processed form puts you on track for a complete, balanced diet. Sure, you could get by cutting out grains or fruit like so many low-carb diets do, but in the long run you’d be missing out on fiber, key nutrients and disease-fighting antioxidants. You’re way better off shifting the balance of these groups somewhat to suit your needs, rather than eliminating any food group completely.

Eating variety within each group helps ensure we get the full breadth of essential nutrients in the right balance. It helps us take in enough of what we need while also reducing the risk of consuming too much of any one nutrient, and minimizing potential effects of contaminants and antinutrients which may be harmless in small amounts but can be problematic if eaten in excess. (I am planning an issue on the topic of antinutrients, so I’ll cover that in detail soon.)

Even though the foods within each food group meet a similar need, each different variety has its own unique nutritional profile. The more we mix it up the better off we are. Besides these biochemical benefits, eating a wide range of foods makes eating well more interesting and exciting, and fills our lives with pleasure and culinary possibility.

Easy Ways to Get More Variety

Here are a few easy ways to build variety into your daily life:

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Orzo Skillet With Salmon, Peas, Dill & Feta

Photo by Tom McCorkle for The Washington Post

This healthful meal is brimming with tender green vegetables and chunks of fresh salmon, all cooked along with the orzo pasta they are nestled in. The dish is lemony and herbaceous and is dreamy with a briny sprinkle of feta cheese melted in at the end, for a fast, fresh and fulfilling meal.

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Antipasto Chicken Skillet

Photo by Tom McCorkle and food styling by Lisa Cherkasky: for The Washington Post

This bold and tasty antipasto chicken skillet dinner takes less than 30 minutes to get on the table and is an excellent way to finish that collection of half-used jars of antipasto vegetables many of us have in our refrigerators. Any combination of vegetables will work — just incorporate the salty (olives, capers) and spicy ones (hot peppers) in smaller amounts so they don’t overwhelm. If you don’t already have any jars of vegetables on hand, it’s certainly worth buying a couple to make this dish.

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Fennel Rubbed Pork Chops with Apple, Kale & Sweet Potato

Photo by Andy Lyons

A sprinkle of coarsely crushed fennel seed and black peppercorns give lean pork chops a compelling sausage-like flavor which marries beautifully here with a sauté of onions, apples, sweet potatoes and hearty kale leaves in a mustard-y pan sauce.

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This Week on YouTube: Pork Piccata

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Why 30 Plants?

The American Gut Study, the largest published study so far on the human microbiome, found that people who ate 30 or more different types of plants each week (vegetables, fruit, herbs, nuts, seeds, beans, grains) had significantly more diverse microbiomes—a wider variety of good gut bacteria-- than those who ate 10 or fewer.

A more diverse gut microbiome means a more stable and resilient one---one that’s better able to ward off bad bacteria and protect our health in other ways. It’s an asset linked with better immune function, better digestion and nutrient absorption, less inflammation, and enhanced brain health.

Eating a variety of plants promotes microbiome diversity, at least in part, because different plants provide different types of fiber, and fiber is food for gut bacteria. When we eat an array of plants we provide our good gut bacteria a more extensive buffet of food options, allowing a variety of different species to thrive.

Is 30 Plants a Week a Realistic Goal?

When I first thought about trying it, 30 different plant varieties in a week seemed like a very high bar. But once I started keeping track, I realized it was quite attainable and I found that setting the goal inspired me to add a wider array of plants to my week.

I started tracking on a Monday, right after I went food shopping. That day, with sliced banana and peanut butter, an avocado toast with parsley and lemon, an herby spinach pie with a side salad of chopped cucumber, celery, peppers and chickpeas, I racked up 13 different plants –nearly halfway there on day one!

After that, because you can’t count the same plants twice, my list accrued more slowly as I ate leftovers and other meals made with the items from my initial grocery haul. But that’s where the inspiration to diversify hit. I found myself digging into my pantry and freezer for variety, tossing frozen peas to my pasta bolognese and adding walnuts to my apple and cottage cheese on Tuesday. I added some fresh strawberries and sliced almonds to my Raisin Bran on Wednesday. By Friday I had eaten 27 different types of plants. The weekend put me well over the 30 plant goal after going out for Indian food (lentils, cauliflower, potato) and Dim Sum (tofu, mushrooms, cashews, chives).

Overall, I found the challenge fun and enlightening, and it helped me branch out to add more variety to my diet overall.

Take the Challenge!

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Lemony Chickpea Stew With Pasta and Artichokes

Photo by Tom McCorkle and food styling by Lisa Cherkasky for The Washington Post

This one-pot meal of chickpeas and pasta in a lovely, lemony broth is studded with artichoke hearts and ribbons of spinach. It’s both hearty and bright —a simple, nutritious meal with an elegant flair that takes less than 30 minutes to get on the table.

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Radicchio and Red Grapefruit Salad

Photo by Tom McCorkle and food styling by Gina Nistico for The Washington Post

This salad centers on red winter produce, with radicchio bringing a peppery crispness, red grapefruit adding its signature bite mellowed by juicy sweetness, and red onion offering an enlivening snap. That pleasantly bitter trio is countered with a lightly sweetened balsamic dressing, creamy dabs of goat cheese and a rich crunch of toasted walnuts for a stunning salad that offers a welcome contrast when served with hearty winter stews or roasted dishes.

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Cod Stew With Fennel, Olives and Orange

Photo by Tom McCorkle and food styling by Bonnie S Benwick; for The Washington Post

This cod stew, brightened with orange zest and juice, is a big, nourishing bowl of comfort food that’s easy to make, yet sophisticated, making it as wonderful for everyday eating as it is for serving to company. It’s super convenient because you can make the base ahead so all you need to do when you are ready to eat is add the fish.

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Join me LIVE on Substack tomorrow Wednesday, Feb 25th at 1PM ET with the amazing Nicki Sizemore. We’ll be chatting about nutrition, nourishment, and what it really means to feed ourselves well—body, mind, and spirit. I hope you can join us (and bring your questions!). You can save-the-date here: https://open.substack.com/live-stream/118428?

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