Serve this antioxidant-rich potato and kale curry with a few other curry recipes for an Indian-inspired meal. Palak Aloo is an Indian potato curry made with spinach. This version uses kale, but you can use fresh or frozen spinach instead.
Recipe
Potato and Kale Coconut Curry
Recipe
Cucumber and Tomato Salad with Creamy Yogurt-Mint Dressing
Serve this classic Indian-inspired salad with a chicken curry or lentil dal and rice for a balanced meal! Use a whole milk or greek yogurt for this dressing to keep it thick and creamy!
Recipe
Roasted Vegetable Pasta Bake
If you are on a low-histamine diet and can tolerate dairy, then try this delicious tomato-free recipe! When its baking, the aromas will remind you of pizza! Serve with a simple green salad and a low-histamine dressing.
Recipe
Apple-Cardamom Cranberry Sauce
This simple cranberry sauce is full of flavor without all of the sugar! Use a microplane grater for finely grating the fresh ginger. Serve cranberry sauce with a whole roasted turkey on Thanksgiving.
Page
General Information
General Information
General Information
Contact Us with Questions or Comments
Use this form to leave us feedback about the site or ask general questions. Someone will respond to you within 2 business days. Before contacting us, please check our FAQs page to see if the answer to your question is there.
Image
Page
Recipes for Special Diets
Recipes for Special Diets
Image
Finally, something delicious that you can eat.
Explore diets, find recipes, and save meal plans.
Learn how different diets can benefit your health, reduce or eliminate nagging symptoms, prevent chronic disease, and help you reach your health goals.
Diets
Image
Image
Image
Image
Image
Image
Elimination Diets
Image
Image
Functional Medicine Food Plans
Image
Image
Image
Image
Image
Allergens
Page
Customer Support
Customer Support
Customer Support
Meal Planner Support Questions
Please contact us with questions regarding your Nourishing Meals® membership and someone will respond to you within 24 hours.
Image
Page
Appointments & Classes
Appointments & Classes
Appointments & Classes
Schedule an Appointment or Book a Class
Contact us regarding information on meal planning assistance, nutrition consultations, or to learn more about virtual cooking classes. Please check our Services page for more information.
Image
Page
Contact
Contact
Contact Us
Image
Image
Image
Recipe
Instant Pot Turmeric Rice
Serve this easy anti-inflammatory rice dish with a Moroccan-style main dish such as this Instant Pot Moroccan Chickpea Stew, or this Moroccan Sheet Pan Chicken. It also pairs well with any type of Indian-style main dish recipe such as this North Indian Chicken Curry.
Recipe
Mediterranean Lamb and Root Vegetable Stew
This easy Instant Pot lamb stew will help you feel rejuvenated and nourished. Lamb is something I always turn to when I am feeling burned out and exhausted. The Instant Pot quickly cooks the stew meat, and the high pressure allows it to become very tender during the short cooking time. I always cook the meat first, then quickly release the pressure, add in the veggies and bring back to high pressure again. This helps the meat get tender and not overcook the veggies.
Recipe
Lemon-Paprika Sheet Pan Chicken and Vegetables
Sheet pan meals are great to make for dinner when you don't have a lot of time to cook a meal. You can use whatever veggies you have in your fridge that need to be used up! Leftovers can be stored in a glass container and served cold on top of salad greens for lunch the next day! Serve this easy sheet pan chicken dinner with steamed green beans or braised collard greens.
Page
Nourishing Meals Cookbook
Nourishing Meals Cookbook
Nourishing Meals Cookbook
Image
Nourishing Meals is the ultimate guide to eating healthfully as a family—a simple, practical cookbook that shows how easy it is to ditch processed foods one meal at a time with 365 delicious, whole food-based, allergen-free recipes that the entire family will love.
It can be daunting to live a whole foods lifestyle in today’s busy world—even more so to prepare plant-rich, allergen-free meals that’ll get the whole family around the table. The Nourishing Meals book includes recipes that are free of the most common allergens: gluten, soy, and dairy, as well as refined sugar. And these dishes are designed to appeal to everyone, including vegan, vegetarian, seafood, and meat-eaters.
In addition to wonderful food, Ali and Tom offer easy, doable steps to help you change your family's health, tips for making the transition easier, and ways to get the kids excited about wholesome foods. They map out the best foods and recipes for every stage of having a family, from pre-conception and pregnancy through each year of a child's life. And they explain in accessible terms what makes their recipes so effective for achieving optimal health.
With an easy, tasty recipe for every day of the year, it’s never been simpler to adopt a healthy, whole foods lifestyle! Learn how specific nutrients can benefit your health, and what recipes they are found in. Learn how to raise a healthy eater, and how to build resilience in your children!
The Nourishing Meals book explains the key contributors to building resilience in your children. You'll learn how to raise a healthy eater, which foods help to increase breast milk production, how to introduce solid foods to your baby, and much more!
Image
Book Details
-
365 nourishing gluten-free recipes (including many grain-free recipes)
-
How to raise a healthy eater
-
Guide to introducing solid foods to babies
-
Key nutrients for pregnancy and childhood and contributors of deficiencies
-
How to pack a healthy school lunch
-
Creating balanced family meals
-
Vegan, vegetarian, seafood, and meat main dishes
-
Nutritional benefits of soups and stocks
-
Tips for getting your children to eat more vegetables
-
Tips for a quick, nutritious breakfast
-
Charts for soaking and cooking whole grains
-
Wholesome gluten-free breads and muffins, including sourdough recipes
-
Alternatives to refined sugar
-
Ways to preserve the harvest, including recipes for lacto-fermented vegetables
Editorial Reviews
“[A] comprehensive, enthusiastic guide to whole-foods living… [and a] rousing call to parents trying to raise healthy kids. What follows are 365 appetizing and practical recipes for nutritious meals and snacks that put the authors’ philosophy into practice. Readers will find a persuasive argument for adopting this lifestyle and plenty of advice to get started.”
– Booklist
"There are many good cookbooks available today in the gluten-free world. There are a few excellent cookbooks. And then there are the 'Great Ones'. Nourishing Meals is in the latter category-incredibly delicious, wholesome and easy to prepare, this cookbook is destined to be dog-eared and stained from use in no time flat. Ali Segersten, I would sit at your table any and every day to eat your nourishing meals."
- Dr. Tom O'Bryan, author of: The Autoimmune Fix
"Tom Malterre and Ali Segersten write, without a doubt, the best cookbooks for people and families who want healthful, nutritious and allergy-free cooking. Nourishing Meals, 2nd edition is their newest assemblage. Whether you actually need to be dairy, gluten, or soy-free, you'll find the recipes to be delicious and expand your ideas about cooking in the 21st century. Whether it's the meals, the smoothies, or the deserts you'll say YUM!"
-Liz Lipski, PhD, CNS, IFMCP, LDN
Maryland University of Integrative Health
Author of: Digestive Wellness and Digestive Wellness for Children
Recipe
Gluten-Free Banana Spice Muffins
I like to buy an extra bunch of bananas while grocery shopping and let them ripen on my counter until they are overripe, just to make banana bread and banana muffins for my children. These muffins make a great after-school snack or lunchbox treat for your children!
Page
The Whole Life Nutrition Cookbook
The Whole Life Nutrition Cookbook
The Whole Life Nutrition Cookbook
Image
Food is a powerful medicine, and whole foods, or foods in their natural unrefined forms, offer us vitamins, minerals and antioxidants that prevent diseases and create a state of balance and health within us.
Tom Malterre and Alissa Segersten understand that food can be both healing and delicious, and in The Whole Life Nutrition Cookbook they provide information on the importance of living a whole foods lifestyle, and how to transition into one. Readers will learn to prepare foods that promote optimal health, prevent disease, and energize the body. With over 300 delicious, nourishing recipes, readers will discover amazing new ways to cook whole grains, fish, poultry, meat, and veggies.
Whether serving breakfast, lunch, dinner, snacks, or desserts, readers will enjoy their food while healing their immune system, decreasing the inflammation that causes disease, balancing hormones, and promoting better overall health.
The Whole Life Nutrition Cookbook will guide you through the process of stocking whole foods, from the healthiest meats and seafood to the best types of fats and oils, and even the healthiest forms of chocolate!
You’ll learn detailed information on the benefits of each whole food group—Greens, Vegetables, Fruits, Whole Grains, Legumes, Nuts and Seeds, Meats & Seafood, Dairy Foods, Sea Vegetables, and Fats. There are over 450 pages of recipes and information!
Image
Book Details
-
Evidence-based information on whole foods
-
Gluten-free, dairy-free, egg-free, and soy-free recipes
-
A complete guide to stocking your whole foods pantry
-
The whole story on the current diet trends and how to adapt them to best serve your individual needs
-
The real story behind toxicity in food and avoiding PCB's, GMO's, and non-organics
-
Over 300 recipes that any vegan, vegetarian, carnivore, or omnivore will love
-
Paperback: 464 pages
-
Publisher: Grand Central Life & Style; 1 edition (April 29, 2014)
-
Language: English
-
ISBN-10: 1455581895
-
ISBN-13: 978-1455581894
-
Product Dimensions: 8.2 x 1.2 x 10 inches
-
Shipping Weight: 2.9 pounds
Page
The Elimination Diet
The Elimination Diet
The Elimination Diet
Image
Achy Joints, irritability, fatigue, brain fog, depression, weight gain—does this sound like you? If so, the foods you eat every day may be to blame. Discover how amazing you can feel using the power of the Elimination Diet!
Could the toast you ate for breakfast bring on your afternoon headache? Could the milk in your coffee cause joint pain and brain fog? Could your healthy tofu stir-fry slow your metabolism? Yes—there is an age-old, powerful connection between what you eat and how you feel. Just as no two bodies are the same, no two diets work for everyone. The only way to discover your ideal diet is to follow an Elimination Diet that will help you link foods to symptoms and customize a diet that works for you.
Known for their ability to radically improve overall health, elimination diets are growing in popularity. But there's no definitive book that explains how to follow one safely and effectively—until now. Written by two authors who are revered in the alternative health market and functional medicine community, The Elimination Diet guides you through a proven three-phase program that detoxifies the body and promotes fast healing. Complete with 125 delicious recipes, shopping lists, and meal plans, The Elimination Diet is a complete functional medicine resource for you to improve your health and feel better, naturally.
The Elimination Diet is a foundational Functional Medicine tool to help you learn, through a process of elimination and reintroduction, which foods are behind your nagging health symptoms.
All potentially irritating foods are removed from the diet for a period of time and replaced with nutrient-dense anti-inflammatory foods until symptoms go away. Then certain foods or food groups are slowly reintroduced for a period of three days each. Symptom return is monitored and journaled, and trigger foods are once again removed from the diet. Finding the foods that work for you is one of the fastest ways you can regain your health and vitality!
Image
Image
The Elimination Diet guides you through a proven three-phase program that detoxifies the body and promotes fast healing:
- Phase 1: Detoxification—A 2-day liquid fast that includes broths, smoothies, and juices to calm the immune system and removes toxins from the body.
- Phase 2: Elimination—For a minimum of 2 weeks, you will eliminate potentially inflammatory foods from your diet, which will ease symptoms quickly.
- Phase 3: Customization—For 2 months, you will test different foods to see what works for you and what doesn't, resulting in a tailored diet to help you feel healthier, happier, and free of nagging symptoms.
- Recipes: For hundreds of elimination diet recipes, meals plans for each phase, and grocery shopping lists, become a Nourishing Meals member to support your elimination diet journey.
Book Details
-
125 whole foods recipes specific for each phase
-
The history behind elimination diets
-
Information on each food group
-
Symptoms associated with different food reactions
-
Sample menus for each phase
-
Essential kitchen equipment needed
-
Publisher: Grand Central Life & Style; 0 edition (March 31, 2015)
-
Language: English
-
Hardcover, Paperback, or Audiobook
-
ISBN-10: 1455581887
-
ISBN-13: 978-1455581887
-
Item Weight: 1.23 pounds
-
Dimensions: 6.5 x 1.25 x 9.5 inches
Editorial Reviews
"I'm a strong proponent of elimination diets, and The Elimination Diet makes it easier than ever to customize your diet for improved health and wellness."
-Mark Hyman, MD, #1 New York Times bestselling author of: The Blood Sugar Solution
"The most well-explained and evidence-based elimination diet that I have seen. I would highly recommend the program outlined in The Elimination Diet for anyone struggling with unexplained symptoms of anxiety, chronic pain, or poor digestion."
-Alan Christianson, NMD, author of: The Adrenal Reset Diet and founder, Integrative Health
"I've seen time and time again how eating the wrong foods can cause weight gain and fatigue. The Elimination Diet makes it easy to pinpoint what foods work best for you-this book is a life changer!"
-JJ Virgin, CNS, CHFS, New York Times bestselling author of: The Virgin Diet and JJ Virgin's Sugar Impact Diet
Books
Recipe
Roasted Romanesco Steaks with Tahini-Parsley Dressing
Romanesco is part of the cruciferous vegetable family as it's similar to cauliflower, only with a slightly more delicate flavor. If you look at a head of romanesco you can see its beautiful natural fractal pattern—a Fibonacci spiral! Serve this vegetable side dish topped with fresh pomegranate arils as part of a holiday meal.
Recipe
Roasted Cauliflower Hummus
Cauliflower hummus is easy to make, and it's a delicious alternative to chickpea hummus if you are on a legume-free or keto diet. Store hummus in small glass containers that can be easily packed for lunches throughout the week. Serve hummus with a variety of fresh vegetables such as cucumbers, radishes, celery, and bell peppers.
Recipe
Avocado Chicken Salad
This mayo-free chicken salad is easy to make, especially if you have leftover chicken that needs to be used up. If you don't have leftover cooked chicken, you can quickly poach chicken breasts on the stove to use in this recipe. Serve over mixed greens or lettuce leaves for a nutrient-dense low-carb lunch.
Page
Sample Meal Planning Calendar
Sample Meal Planning Calendar
Sample Calendar View
Image
Stay organized and on track with your own personal meal planning calendar.
Send recipes and meal plans to your calendar.
- Generate shopping lists from date ranges on the calendar
- View upcoming meals in week, month, or list view
- Add recipes one at a time to your calendar, or send pre-made meal plans to a calendar in one click
- Easily edit your calendar to delete recipes and move recipes to different days
- Print your calendar and post it to your fridge for easy viewing
Become a Member
Image
Find meals.
Plan. Cook. Eat.
Join Nourishing Meals® today to get access to over 1800 nutrient-dense member-only recipes and our easy-to-use meal planning tools. Get inspired to cook again and take control of your health using the power of real food! Add meals for breakfast, lunch, and dinner, or use our system to only plan your evening meals. The choice is yours! Change the number of servings on a recipe if you are cooking for a large crowd or only cooking for one. It is completely customizable to your unique needs!
Recipe
High-Fiber Keto Bread
A warm loaf of crusty bread is often one of the foods most missed when going low-carb or keto. This high-fiber, low-carb bread recipe uses blanched almond flour and a blend of other ingredients to create a crusty loaf of bread. You can bake the dough in a loaf pan, form a boule, make rolls, or shape the dough into two baguettes. Rolls and baguettes will cook faster, so make sure to reduce cooking time. Serve sliced bread with a good quality extra virgin olive oil for dipping.
Recipe
Everyday Fall Salad
This simple fall salad is easy enough to serve for weeknight dinners. Pomegranate and red onions are rich sources of cancer-protective anthocyanins—phytonutrients that benefit human health (phyto = plant). Serve this salad with your favorite dressing. Pictured here is a Creamy Pomegranate Dressing, which uses fresh pomegranate arils blended with a few other ingredients.
Recipe
Blueberry Kefir Smoothie
This nutrient-dense smoothie is perfect to serve for breakfast for your children, and is also a good snack to make while pregnant! Oats and almond butter add extra protein, fats, carbohydrates, and beneficial fibers. Serve with a few hard boiled eggs for a quick, nutritious breakfast!
Recipe
Ginger-Lime Beet and Quinoa Salad
Serve this antioxidant-rich quinoa salad for a light lunch or as a side dish for an evening meal. Beets are high in phytonutrients called betalains, which support detoxification pathways. This is also what gives beets their dark purplish-red color. Betalains are destroyed by heat, so it's best to eat them raw or very lightly steamed if your goal is to consume high amounts of these anti-cancer detoxification compounds!
Recipe
Cinnamon-Orange Roasted Fall Vegetables
Serve these flavorful fall vegetables as part of a festive holiday meal! Other vegetables can be used as well, such as sweet potatoes, potatoes, chopped butternut squash (peeled), or red onions. If you double the batch, use two large rimmed sheet pans; it is important to make sure the vegetables are not too close together so they cook properly.
Recipe
Red Lentil Dal
Dal is a classic Indian stew made from split pulses or beans that don't require any soaking such as lentils, chickpeas (chana), or peas. The key to a very flavorful dal is to sauté the whole spices in oil or ghee before adding them to the simmering lentils! You should hear the mustard seeds sizzle and pop in the oil before adding the onions. This is what creates the depth of flavor that traditional dal has.
Recipe
Tempeh Vegetable Stir-Fry
This simple stir-fry uses high-protein tempeh instead of meat. Tempeh is an easily digestible fermented soybean product. It can be found in the refrigerated section of your local health food store. Serve this nutrient-dense stir-fry over brown rice, white rice, or cooked quinoa for a balanced meal.
Recipe
Gluten-Free Teff Dinner Rolls
Serve these warm gluten-free rolls for Thanksgiving or Christmas dinner. You can make them ahead of time and then pop them back in the oven to get warm before serving, though they are best served shortly after being baked. If you can't find teff flour, it can be replaced with brown rice flour or sorghum flour.
Recipe
Keto Herbed Focaccia Bread
This low-carb cheesy herb bread is simple to make and bakes quickly! Use a cast iron pan or an 8x8-inch baking dish. It is best served hot out the oven!
Recipe
Creamy Turkey Wild Rice Soup
This creamy dairy-free soup recipe is a great way to use up leftovers from your Thanksgiving meal! As you carve your whole turkey on Thanksgiving, have a large stockpot near you to toss the bones and skin into (as well as entire turkey carcass), along with any leftover vegetables and herbs from the roasting pan. Pull all of the meat from the bones and store leftovers in your fridge until you are ready to use it. Use the turkey carcass for making a homemade stock; this creates the richly flavored base for this soup.
Recipe
Italian Turkey Meatballs
Serve this easy low-carb meatball recipe over Zucchini Noodles or sautéed green cabbage for a simple weeknight meal. If you are not following a low-carb or grain-free diet, serve the meatballs over your favorite type of cooked pasta. This Italian Salad with Red Wine Vinaigrette pairs well with these meatballs.
Recipe
Instant Pot Mashed Potatoes
These rich and flavorful mashed potatoes will be a hit at your next holiday dinner. Cooking potatoes in an Instant Pot saves both time and stove space! I use an 8-quart Instant Pot, but a 6-quart size will work here as well. If you are looking for a dairy-free version of this recipe, try my Olive Oil Garlic Mashed Potatoes!
Recipe
Rosemary-Orange Slow Roasted Whole Turkey
This flavorful holiday turkey is easy to make as long as you have the time to let it slow roast. Be sure to bring the turkey to room temperature before rubbing it with the butter-citrus rub (this can take 1 to 2 hours, depending on the size of your turkey). I prefer to cook this citrus turkey recipe at 250 degrees F. A 17-pound turkey at this temperature will take around 7 hours to fully cook, while a 12-pound turkey will take around 5 hours to fully cook (use the calculations in the tip below to determine cooking time).
Recipe
Winter Kale and Pomegranate Salad
Serve with antioxidant-rich kale salad at your next holiday gathering, or simply serve with roasted chicken and baked sweet potatoes for a cozy winter meal. I prefer to use green curly kale for this salad because of the way it holds onto the dressing, but you can use any variety of kale.
Recipe
Winter Rice Pudding
Sweet brown rice is slightly sticky and sweet, and along with the addition of a few dried fruits, milk, and spices, it creates a warming and nutritious winter dessert. Serve rice pudding with a dollop of plain coconut milk yogurt or Greek yogurt and a sprinkling of cinnamon for a nourishing sweet treat!
Recipe
Gluten-Free Chocolate Cupcakes (dairy-free + gluten-free)
Serve these dark chocolate gluten- and dairy-free cupcakes for a special birthday or holiday treat. The only dairy in this recipe is the butter in the frosting. For a dairy-free buttercream, try my Whipped Chocolate Frosting. Try decorating these cupcakes with crushed rose petals, crushed freeze-dried raspberries, or fresh raspberries! Organic cane sugar can be used in place of the coconut sugar if you prefer slightly sweeter cupcakes.
Recipe
Low-Carb Turkey Tetrazzini
Tetrazzini is a great way to use up your leftover Thanksgiving turkey! Serve this low-carb casserole with a simple green salad on the side for a balanced meal. Leftover chicken can also be used in place of the turkey in this recipe!
Recipe
Blueberry-Balsamic Roasted Turkey Breast
Roasting a bone-in split turkey breast is a great way to enjoy fresh turkey without the hassle of roasting a whole bird. You can usually find split breasts around Thanksgiving and Christmas in the meat department of your local grocery store. This recipe uses a marinade very similar to the one I use in the Apricot and Fig Roasted Turkey Breast recipe in my Whole Life Nutrition Cookbook. I am using an organic sugar-free wild blueberry jam in this recipe instead of apricot jam, and omitting the fresh figs.
Page
Terms and Conditions