Jennifer Iserloh

It's hearty and health-helping: Eating mushrooms regularly may help lessen women's breast cancer risk.

They're flakier and lighter than your usual biscuits because we've replaced some of the butter with the carotenoid-filled root vegetable. Stash any extras for a hearty Black Friday breakfast.

Guests won't leaf these alone! A yogurt dressing and plenty of produce keep the tangy mouthfuls light.

Get your fix of two favorites (Chinese and pizza) in one crusty canapé—for fewer than 150 calories.

Savor these morsels with benefits: Each has nearly 20 percent of your calcium RDA.

One cute cocktail contains only 7 grams of sugar—including the candy cane. Sip and stay sleek!

Consider these "beauty" bites: They offer up 26 percent of your daily dose of vitamin A, which keeps skin and hair healthy.

Haute ham and eggs! These appetizers are protein-rich, and cutting out the crust makes them incredibly low-cal.

Two of summer's tastiest offerings help you spoon up more of the skin-saving antioxidant lycopene.

Tofu noodles replace pasta, so you don't need to boil water. Plus, this comforting dish offers nearly one third of your day's calcium, via the yogurt and broccoli.

Prep in less than 10 minutes, but expect this high-protein meal to keep you full for hours.

Lox isn't just for bagels: Pair it with cukes and fiber-rich pumpernickel to get heart-helping omega-3 fatty acids deliciously.

Be anything but crabby after enjoying this sunny citrus bisque. You'll net half your daily folate needs per bowl.

Turn day-old bread into a masterpiece. This salad delivers all the vitamin C you need daily.

This C-food salad supplies the full RDA of infection-fighting vitamin C, which also helps you absorb iron from the octopus.