If beans and legumes like black-eyed peas aren't a regular part of your diet, they should be, says the Harvard School of Public Health. Unlike animal-based foods, beans and legumes are naturally low in fat, have no cholesterol and contain enough nutrients for the U.S.
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If you have a home-grown supply of wax beans, consider yourself lucky. Wax beans -- which are commonly yellow but can also be purple or green -- are low in fat, high in dietary fiber and rich in nutrients like vitamin A.
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Edamame is the name given to young, immature green soybeans. They're quick-cooking, nutritious and versatile, notes "The New York Times" food columnist Mark Bittman. Edamame is available fresh or frozen, either shelled or still in the pod.
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A 1-cup serving of fresh squid -- also known as calamari -- is low in fat, rich in protein and an excellent source of essential nutrients like copper, selenium and vitamin B-12.
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Approximately 34 percent of Americans make a special meal on St. Patrick's Day, and by far the most popular choice -- although it isn't authentically Irish -- is corned beef. Traditional corned beef recipes call for boiling the meat in a large stock pot along with vegetables like carrots, potatoes and cabbage.
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Collard greens are packed with dietary fiber, vitamin A, vitamin C, manganese, calcium and iron. A staple in Southern cooking, collard greens can be used in place of other leafy green vegetables like spinach, Swiss chard, kale or mustard greens.
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Developed in 1940, the Rice Krispies treat traditionally consisted of three ingredients: butter, marshmallows and Rice Krispies cereal. Marshmallow Fluff, a commercial brand of marshmallow crème, is often substituted for the marshmallows in the typical Rice Krispies treats recipe.
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Grilled steak is the king of backyard barbecue cooking, and one of the best cuts of beef to use for turning out the juiciest, most flavorful steaks off the grill is boneless rib eye.
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Knackwurst, also known as knockwurst, is a preboiled, fully cooked German sausage typically made from ground beef, pork or a combination and heavily seasoned with garlic. When heated, the outer casing of knackwurst becomes crispy, giving it a texture different from other sausages such as bratwurst.
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Celery got its reputation as the ideal diet food from its low calorie content: A single cup of raw celery has just 16 calories. It is also cholesterol-free, contains only a trace amount of fat and has a high concentration of essential nutrients like vitamin K, vitamin A and fluoride.
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Catfish is high in protein, low in fat and a good source of essential vitamins and minerals such as vitamin B-12 and phosphorus. A 3-ounce serving of catfish is also rich in the omega-3 fatty acids linked to a decreased risk of heart disease.
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A 3-ounce serving of cooked cod is an excellent source of protein and essential nutrients, such as vitamin B-12 and selenium. While low in saturated fat and cholesterol, cod is rich in the omega-3 fatty acids that may help lower your risk of heart disease.
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Swordfish is one of the few fish that is a breeze to grill: its strongly flavored steaks are sturdy enough to hold up to the high heat needed to yield fish that is crispy brown on the outside, moist on the inside.
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More than half of all the snack nuts consumed in the United States annually are peanuts -- and salted, roasted peanuts are one of the most popular choices, according to 2013 information provided National Peanut Board.
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Frozen cheese ravioli is a quick and economical alternative to expensive fresh ravioli or making ravioli from scratch. Choose a frozen ravioli brand with low-fat cheese to keep your saturated fat and cholesterol intake low. For additional nutrition, look for cheese ravioli made from whole grain flour.
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Biscuits are not complicated to make, says "New York Times" writer Sam Sifton. According to Sifton, a basic biscuit recipe calls for baking powder, flour, a liquid like water or milk and a source of fat, such as butter.
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Dr. Mehmet Oz, director of New York Presbyterian Hospital's Cardiovascular Institute and Complementary Medicine Program and award-winning host of "The Dr. Oz Show" says becoming a vegan -- eliminating all animal products from your diet -- will lower your risk of heart attack, obesity and diabetes.
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Lamb sirloin is the cut of meat located just in front of the lamb leg and is sometimes sold along with the leg. Often cut into steaks or chops, it can also be purchased as a boneless roast. A 3-ounce serving of roasted lamb sirloin is an excellent source of protein, vitamin B-12, niacin and zinc.
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Vaqueros -- ranch hands and cowboys from the north of Mexico -- created fajitas as a way to use the flavorful and inexpensive cut of meat known as skirt steak, and Tex-Mex food enthusiasts have been grateful ever since.
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A medium-sized potato baked with its skin intact is a versatile, low-fat source of dietary fiber and essential nutrients like potassium, copper, iron, manganese, vitamin B-6, vitamin C and niacin.
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