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Creamy soups of puréed vegetables are a can't-fail crowd pleaser, too—and they're a great way to sneak in extra vegetable and fruit servings. Counting calories is key whether you're maintaining a healthy weight or working to shed a few pounds.Fortunately, there's an easier way to go about the math than tracking down nutritional info and logging every bite: build a strong portfolio of delicious low-calorie meals and let it do the work for you.Once opened, refrigerate tofu and use it within three to four days.When storing water-packed tofu, you’ll need to place it in an airtight container and cover it with water; change the water daily to keep it fresh.Soups, stews, and chilis are a healthy eater's best friend.You can fill bowls with hearty grains, fiber-rich vegetables, lean meats and then pour on a flavorful low-calorie broth.

Nigari (magnesium chloride) is another common coagulating agent used to make tofu, but it has a lower calcium content—4 ounces of tofu made with nigari has about 200 milligrams of calcium compared to 600 milligrams found in 4 ounces of tofu made with calcium sulfate.

Maple syrup's complex flavor profile allows you to sweeten dishes with fewer calories.

Plus, pure maple syrup comes packed with antioxidants and potentially beneficial minerals.

Experts link plant-forward diets to a lower risk of obesity, type 2 diabetes, Alzheimer's, heart disease, as well as certain types of cancer.

Consuming more plant-based foods increases your intake of vitamins A, C, and E, folate, potassium, calcium, and magnesium, which may be why the diet is believed to contribute to longer life spans in the Mediterranean and Asia.

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Don’t be afraid to go 100% whole grain when it comes to bundt cake; we use all spelt flour here—no refined all-purpose flour—with amazing results.