Veggies have natural sugars, too. When onions are cooked over low, slow heat, their complex sugars break down into simpler ones, yielding a slightly sweet flavor. Onions also contain the antioxidant quercetin, which may help lower your risk for certain cancers.

Good for

Topping for a sandwich, baked potato, or pizza; an omelet filling

Because fruit is comprised largely of water and sugar, drying concentrates its sugar content, amping up sweetness. Dried dates in particular add a high sweet factor, plus nutrition in the form of fiber—just one Medjool date delivers up to 6 percent of your recommended daily fiber intake.

Good for

A honey substitute in smoothies; blended with almond milk and ice for a healthy shake; a binder in fruit-and-nut bar recipes

Arroz con pollo (rice with chicken) is a staple dish in every Latin-American household. Unfortunately, it’s now commonly made with spice packets filled with MSG. Instead, Ramirez opts for fresh oregano, turmeric, and saffron to achieve the same authentic flavor. Research suggests that oregano and turmeric have powerful anti-inflammatory and anti-cancer properties, while saffron may help prevent post-exercise muscle pain or weakness.

Ingredients

• 2 lbs organic boneless, skinless chicken breasts, cut into bite-sized pieces
• 3 tbsp olive oil
• 1 medium onion
• 3/4 red bell pepper
• 1/4 bunch cilantro, plus extra for garnish
• 1 1/2 cloves garlic
• Read more

Preparation

Unwrap chicken breasts, pat dry with paper towel, and season with salt and black pepper. In a large pot over medium heat, heat oil; cook chicken in batches, flipping once, until browned and almost cooked through, 5–10 minutes. Remove chicken from pot.

In food processor, pulse onion, bell pepper, cilantro, and garlic until finely chopped and evenly combined. Add mixture to pot you used for chicken and cook over medium heat until onions are fragrant and translucent, 10 minutes.

Add broth, rice, lime juice, bay leaf, oregano, garlic powder, turmeric, cumin, cayenne, and saffron to pot; bring mixture to a boil. Add chicken; cover and reduce heat to medium-low. Simmer until liquid is absorbed and rice is tender, about 1 hour.