10 Superfoods That Love You Back

These amazing little salmon cakes start with canned Alaskan salmon and canola mayonnaise, both superior sources of omega-3s, include leeks and metabolism-boosting pepper, and are rolled in cholesterol-lowering sesame seeds before sautéing. Mild, aromatic, and healthful leeks vinaigrette — a classic French dish — are served alongside. Recipes: Salmon Cakes Leeks Vinaigrette

Miso, chard, and buckwheat noodles stand in for bouillon, peas, and pasta in this twist on classic chicken noodle soup. Leeks and scallions add cancer-fighting phytochemicals to the magnesium- and folate-rich brew. Since miso and edamame have a lot of protein, the chicken can be omitted and this will be a nutritious vegetarian soup. The saltiness of miso varies per brand; choose a high-quality product to keep salt to a minimum. Recipe: Miso Noodle Soup

Rigatoni and sausage get a nutritious boost from walnut pesto and broccoli rabe. Recipe: Pasta with Walnut Pesto, Sausage, and Broccoli Rabe

Rich, delicious sardines not only contain more of the good stuff (omega-3s, calcium) and less of the bad (mercury) but are a sustainable choice. Mashed with canola mayonnaise in a sardine salad, they are the foundation of a formidable tower of nutrients, including sliced avocado, hard-boiled egg, tomato, and arugula. For an alternate take on the sardine sandwich, pair the fish with ripe tomato and savoy cabbage or Swiss chard. Recipe: Sardine Salad Sandwich

An excellent (and cancer-fighting!) dip for potato chips, this also makes a nice side dish for steak. Recipe: Beet Dip with Sour Cream and Horseradish

Try this vitamin- and phytochemical-rich sweet potato puree as a dip with crackers. Recipe: Sweet Potato and Chickpea Puree

Crusty, romesco-smeared toast pairs well with grilled figs — a nutritional powerhouse — and ultra-creamy burrata cheese. Recipe: Grilled Figs with Burrata and Romesco Toast (pictured top left)

Olive oil replaces melted butter in this healthful, Mediterranean-inspired snack. Recipe: Popcorn with Dried Oregano and Lemon

Dump a container of your favorite, probiotic-rich sweetened yogurt into your ice cream maker and churn up a frozen dessert that's full of calcium, phosphorus, and the bacteria your digestive system thrives on. Top a scoop with antioxidant-filled frozen blueberries and sprinkle with spiced nuts — walnuts lead nuts in omega-3s, and turmeric's a natural anti-inflammatory — for a thoroughly guilt-free indulgence. If you do not have an ice cream maker, substitute store-bought frozen yogurt. Recipe: Frozen Yogurt Sundae with Spiced Nuts