Nutrient Rich Recipes

Every recipe in the database meets defined NRFC criteria; however, you can increase the nutrient richness even more by using food options such as whole grain pasta, whole wheat bread or healthy oils, if a recipe doesn’t already use those ingredients. This will change the nutrient analysis provided.

These recipes have been tested by Jackie Mills, MS, RD.

Grilled Peppery Top Round Steak with Parmesan Asparagus

Featured Recipe

Grilled Peppery Top Round Steak with Parmesan AsparagusThis recipe is an excellent source of protein, vitamin K, selenium, vitamin B12, zinc, iron, phosphorus, vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B6 and vitamin A and a good source of copper, potassium, folate, vitamin B1 (thiamin), vitamin C, molybdenum, manganese, magnesium and fiber. Learn more...
Citrus Salad with California AvocadoCitrus Salad with California AvocadoThis recipe is an excellent source of vitamin C and vitamin A and a good source of folate, potassium and pantothenic acid. Go>>
Bruschetta Bruschetta This recipe is an excellent source of manganese, selenium, vitamin C, and fiber and a good source of vitamin K, vitamin A, magnesium, phosphorus, potassium, and protein. Go>>
Tropical Orange Waffles Tropical Orange Waffles This recipe is an excellent source of manganese, vitamin C, selenium, vitamin B1 (thiamin) and folate and a good source of iron, phosphorus, vitamin B2 (riboflavin), vitamin B3 (niacin), protein, fiber, magnesium, calcium, potassium, B6, zinc and copper. Go>>
“Recipe analysis performed for these recipes were conducted with ESHA Food Processor Software (reflects USDA Nutrient Database, Standard Reference 20). If there was a choice of two ingredients in a recipe ingredient list, the ingredient listed first was analyzed (i.e., “1/2 cup yogurt or sour cream,” yogurt was analyzed). Generic versions of foods were analyzed instead of branded versions in order to maintain consistency and to provide nutrition information for foods without brands or without brand information available in the database. If a range of ingredients was provided in an ingredient list, the lower end of the range was chosen and optional ingredients or garnishes were not analyzed. Finally, when calculating nutrition information for marinades or alcohol, only 50 percent of the indicated amount was used.