A Mexican-style torta is just like a burrito, except the “wrapper” is a hollowed-out roll instead of a tortilla. Here it’s filled with mashed spiced black beans and a quick guacamole. Take this vegetarian version to another level (and add calcium) by melting Monterey Jack cheese onto the bean side of the sandwich. Serve with: Grilled corn on the cob or Spanish rice. Makes 4 servings ACTIVE TIME: 25 minutes TOTAL TIME: 25 minutes EASE OF PREPARATION: Easy 1 15-ounce can bla...

Shrimp, bell pepper, cucumber and herbs are tossed with a spicy Thai dressing in this colorful salad. Served in Bibb lettuce cups, it’s perfect for lunch, a light supper or as an appetizer. Makes 4 servings ACTIVE TIME: 15 minutes TOTAL TIME: 15 minutes EASE OF PREPARATION: Easy 2 tablespoons lime juice 4 teaspoons fish sauce (see Note) 1 tablespoon canola oil 2 teaspoons light brown sugar 1/2 teaspoon crushed red pepper 1 pound cooked and peeled small shrimp 1 cup thinly slice...

Tofu, rice and vegetables are classic bento ingredients. Make extra rice for dinner and roll leftovers into balls for lunch. To keep green veggies vibrant and crisp, cook them briefly and immediately dunk them into a bowl of ice water. You can also use cubed store-bought baked tofu in place of the roasted tofu. Makes 1 serving ACTIVE TIME: 30 minutes TOTAL TIME: 1 hour 50 minutes EASE OF PREPARATION: Easy Tofu & Dipping Sauce 1 14-ounce package extra-firm, water-packed tofu, drained 1...

Watercress acts as a tasty divider between the salmon salad and crackers. Multicolored peppers and grapes add color to this bento and boost your daily servings of fruits and veggies. Makes 1 serving ACTIVE TIME: 15 minutes TOTAL TIME: 15 minutes EASE OF PREPARATION: Easy 1/2 cup boneless, skinless canned salmon, flaked (2 1/2 ounces) 1 tablespoon extra-virgin olive oil 1 tablespoon lemon juice 2 kalamata olives, pitted and diced 1 teaspoon minced red onion, or to taste 1 teaspoon mince...

Quintessential Greek flavors—feta, lemon and dill—combine perfectly in this hearty salad. To complete the Mediterranean mood, try pairing it with a Greek Retsina or a Portuguese Vinho Verde. Makes 2 servings ACTIVE TIME: 30 minutes TOTAL TIME: 30 minutes EASE OF PREPARATION: Easy 1/2 cup orzo or other tiny pasta 1 1/2 teaspoons extra-virgin olive oil 1 clove garlic, crushed and peeled 1/8 teaspoon salt 1 1/2 tablespoons lemon juice 1/8 teaspoon freshly ground pepper 1 14-...

A simple egg sandwich gets added zing from whole-grain mustard and fresh dill. Makes 1 serving ACTIVE TIME: 15 minutes TOTAL TIME: 15 minutes EASE OF PREPARATION: Easy 1 tablespoon reduced-fat cream cheese 1 teaspoon whole-grain mustard 1/2 teaspoon chopped fresh dill 2 slices thin whole-grain rye bread, toasted 1 large hard-boiled egg, sliced 2 tomato slices Pinch each salt and pepper...

This quick tofu salad is flavored with feta, onion, olives and lemon. Make it a meal: Spoon the salad into toasted whole-wheat pitas and add lettuce leaves. Makes 4 servings, 1 cup each ACTIVE TIME: 15 minutes TOTAL TIME: 35 minutes EASE OF PREPARATION: Easy 1/3 cup crumbled feta cheese 1/4 cup chopped red onion or scallion 12 Kalamata olives, pitted and chopped 3 tablespoons lemon juice 1 tablespoon extra-virgin olive oil 1 1/2 teaspoons dried oregano 8 ounces firm tofu, drained and...

This egg salad bento box is a hearty lunch and snack all in one. Spoon the egg salad into a lettuce “bowl” to keep it looking pretty and enjoy with cocktail bread and veggies. Toss banana and blueberries with yogurt to keep the bananas from turning brown. Save the chocolate chips and pistachios for an afternoon pick-me-up. Makes 1 serving ACTIVE TIME: 20 minutes TOTAL TIME: 20 minutes EASE OF PREPARATION: Easy 2 hard-boiled eggs (see Tip), peeled and chopped 2 tablespoons finel...

Hold the mayo! We use ingredients that are high in flavor but low in calories—lime juice, ginger, cilantro and chile peppers among them—to make this crab salad both nutritionally sound and absolutely delicious. If you want to skip the pita, serve on a bed of Boston lettuce or mixed greens. Makes 2 servings, 1 1/4 cups salad each ACTIVE TIME: 20 minutes TOTAL TIME: 20 minutes EASE OF PREPARATION: Easy 1 tablespoon red-wine vinegar 1 tablespoon extra-virgin olive oil 1 teaspoon ...

Chicken, melon, walnuts and feta top mixed salad greens for a refreshing summer salad. Use your favorite summer fruit in place of the melon if you wish. Makes 4 servings ACTIVE TIME: 15 minutes TOTAL TIME: 15 minutes EASE OF PREPARATION: Easy 1/4 cup reduced-fat sour cream 3 tablespoons fruit-flavored vinegar 4 teaspoons sugar 1 1/2 teaspoons poppy seeds 1/4 teaspoon salt Freshly ground pepper to taste 8 cups mixed salad greens 2 cups sliced cooked chicken breast (see Tip) 2 cups ch...

Toss leftover cooked chicken with barbecue sauce and crunchy carrots for a quick and healthy lunch. Makes 1 serving ACTIVE TIME: 10 minutes TOTAL TIME: 10 minutes EASE OF PREPARATION: Easy 1/2 cup shredded cooked chicken 1/4 cup shredded carrots 2 tablespoons barbecue sauce 2 teaspoons light ranch dressing 1 small whole-wheat sandwich bun 1 leaf romaine lettuce...

An unusual and rich flavor combination; serve this salad with sliced tomato on a bed of lettuce or on French bread. Makes 5 servings, about 3/4 cup each ACTIVE TIME: 15 minutes TOTAL TIME: 15 minutes EASE OF PREPARATION: Easy 1 12-ounce can (or two 6-ounce cans) chunk light tuna, drained and flaked (see Note) 1 cup chopped canned artichoke hearts 1/2 cup chopped olives 1/3 cup reduced-fat mayonnaise 2 teaspoons lemon juice 1 1/2 teaspoons chopped fresh oregano or 1/2 teaspoon dried C...

Healthy breakfast ideas You get up in the morning, you rush to get ready for work, you rush out the door without a breakfast. Perhaps you grab a bagel and cream cheese, perhaps a muffin, perhaps an Egg McMuffin. If you're lucky, you get a pastry, a hearty breakfast of pancakes and sausage and eggs, or an English fry-up. Unfortunately, when it comes to being healthy, none of these options is a great way to start your day. Several readers asked about healthy breakfast ideas, and in tr...