Recipe
Curried Red Lentil and Vegetable Soup

This vegan curried red lentil and vegetable soup is simple to prepare and cooks quickly, making it an easy, nourishing option for busy days. Red lentils are rich in plant-based protein, fiber, iron, and folate, and they naturally break down as they cook, creating a creamy texture without the need for blending. The combination of warming spices and vegetables adds both flavor and potent phytonutrients to support longevity and help reduce inflammation. Serve with brown rice and a fresh green salad for a balanced, satisfying meal.

Recipe
Rutabaga Fries

Practically any starchy vegetable can replace potatoes when making fries. I’ve used parsnips, celery root, and sweet potatoes, but my favorite is the humble rutabaga. You can keep it simple and season them with sea salt, or for more flavor, try adding freshly ground black pepper, curry powder, or dried thyme.

Recipe
Goat Cheese Crepes (gluten-free)

These low-oxalate goat cheese crepes are tender, delicate, and naturally gluten-free, made with just a few simple ingredients. Add your favorite filling, then gently roll or fold—they’re tender yet flexible and hold together beautifully. The creamy goat cheese adds richness and a subtle tang that pairs beautifully with both sweet and savory toppings. Serve with a simple blueberry compote, fresh berries, or a drizzle of honey for a nourishing and elegant meal.

Recipe
Savory Turkey and Collard Green Skillet

This savory turkey and collard greens skillet is a simple, deeply nourishing meal rich in protein, minerals, and fiber to support steady energy and digestion. Collard greens provide calcium and beneficial plant compounds that support detoxification pathways, while turkey offers a clean source of protein. Finished with fresh herbs for brightness and balance, this dish comes together quickly and makes a wonderful breakfast, lunch, or dinner.

Page
Start Here: Meal Planning Made Simple

Start Here: Meal Planning Made Simple

MAKING A MEAL PLAN FRUITS VEGETABLES-1

Start Here: Begin with Simple Meals

You may be here because you want to begin eating healthier, feel better in your body, or find a practical way to start cooking and planning simple whole-foods meals. You may be looking for guidance on where to begin, how to stock your kitchen, or how to make dietary change feel more manageable.

This page will help you start simply, build confidence, and create a steady foundation you can build from over time.

You do not have to change everything at once to begin feeling improvements in your health.

Small steps, repeated daily, become the foundation for lasting change.

CHAMOMILE FIELD

A New Way of Eating, Built Over Time

Start with Simple, Repeatable Meals

Changing the way you eat begins with a few meals you can return to throughout the week. Repeating simple breakfasts, preparing a few dinners, and using leftovers for lunches creates a steady rhythm that supports consistency and reduces daily decision-making.

As these meals become familiar, the process begins to feel more natural and manageable. This repetition helps build confidence in the kitchen and allows you to move through your week with greater ease and clarity around your food choices.

Build Gradually and Let It Evolve

This process unfolds step by step. As you begin preparing balanced meals and organizing your week, your body starts to respond with more steady energy and clearer signals around hunger and food choices.

From this foundation, it becomes easier to expand your meals, explore new foods, and continue building a way of eating that works for you. Over time, this approach helps create a sense of ease and confidence in how you plan, prepare, and nourish yourself each day.

Prepare Your Kitchen for Success

Create Space for a New Way of Eating

Taking a little time to prepare your kitchen creates a strong foundation for everything that follows.

As you begin this process, move through your pantry, fridge, and freezer and clear out foods that no longer align with how you want to nourish your body. Creating space in your kitchen allows something new to take shape.

Then begin bringing in simple, whole food ingredients—fresh vegetables, quality proteins, whole grains, and nourishing fats. When these foods are visible and easy to access, preparing meals becomes more natural and consistent.

Create a Supportive Kitchen Environment

  • Clear space in your pantry, fridge, and freezer
  • Keep ingredients visible and easy to access
  • Stock simple, whole food staples
  • Choose foods that support steady energy and nourishment
  • Keep a few go-to ingredients on hand for quick meals
  • Keep your kitchen organized so meals come together more smoothly

Download Grocery Shopping PDF

PDF Downloads

NINE STEPS TO NOURISHING KITCHEN COVER

Whole Foods Kitchen Guide

Transforming your health begins right here—in your kitchen. When you create an environment that’s stocked with real food and free from confusion, you set yourself up for clarity, consistency, and nourishment. Each of these small actions builds momentum. The more prepared your kitchen is, the easier it becomes to make daily choices that support your health, clarity, and long-term vitality. This guide is part of this post: Eat a Whole Foods Diet for Longevity and Improved Quality of Life

Download PDF

THE NUTRIENT-DENSE PLATE GUIDE

The Nutrient-Dense Plate Guide

A truly nourishing meal is more than calories—it’s a balance of vitamins, minerals, amino acids, healthy fats, and phytonutrients in every bite. This visual guide shows you how to build a plate that delivers deep nutrition, clarity, and energy, while keeping meals simple and satisfying. With each nutrient-dense choice, you support your body’s ability to repair, restore, and thrive. This guide is part of this post: What Is a Nourishing Meal? Understanding Nutrient Density.

Download PDF

ESSENTIAL COOKING TOOLS GUIDE

Cooking Equipment Guide

Healthy meals begin with the right tools. This guide highlights the core pieces of cooking equipment—like a food processor, high-powered blender, Instant Pot, and quality knives—that make whole-foods cooking simple and enjoyable. Learn what to prioritize, how each tool supports different types of recipes, and why a well-stocked kitchen is the foundation of success on any healing diet. This guide is part of this post: Essential Cooking Equipment for Your Kitchen

Download PDF

THE PROTEIN GUIDE

The Protein Guide

Protein is the foundation for repair, energy, and resilience—fueling everything from detoxification to neurotransmitter balance and muscle recovery. Yet stress, impaired digestion, and inadequate intake can leave you deficient in key amino acids your body needs. This guide outlines protein’s essential roles, highlights both animal and plant-based sources, and helps you plan balanced meals that support long-term vitality. This guide is part of: The Power of Protein for Healing, Energy, and Longevity.

Download PDF

A Simple Way to Plan Your First Week

Now that you have a foundation, you can begin organizing your week in a simple and supportive way.

With just a few meals in place, your week begins to feel more supported and organized. As your routine becomes more familiar, you can expand your meals and explore more structure if it feels helpful.

ELK POTATO BREAKFAST HASH-2

Start Here: Simple, Foundational Meals

WILD SALMON BLACK RICE NAPA CABBAGE BOWLS WITH CITRUS MISO DRESSING-1

Focus on Balance at Each Meal

As you begin building meals, aim to include a balance of:

  • Protein
  • Healthy fats
  • Fiber-rich carbohydrates

This combination supports steady energy, balanced blood sugar, and a more sustained sense of fullness throughout the day. When meals are balanced in this way, it becomes easier to move through your day with consistent energy and fewer fluctuations. Even one balanced meal each day can begin to shift how you feel. 

Meal Plans to Get You Started

iPAD MEAL PLANNING ULTIMATE GUIDE

Use the Tools to Support You

This platform is designed to make meal planning feel more intuitive and organized.

  • Filter recipes based on your dietary needs
  • Save recipes you enjoy
  • Add a few meals to your calendar
  • Allow your grocery list to build automatically

Begin with one small step, and let the system support you as you move forward.

Watch How to Use These Features

Six Foundational Steps to Support Your Health

Nourishing Meals® is designed to support and simplify your journey, but lasting change grows through the daily choices you make and the relationship you build with your own body.

As you begin changing the way you eat, these foundational practices can help support steady energy, balanced blood sugar, digestion, and a more nourishing rhythm—whether your goal is to feel better, support a healing process, improve sleep, increase energy, or simply eat in a way that supports long-term health.

CUTTING FRESH VEGETABLES HEALTHY DIET-1

Six Foundational Steps for Health

1. Clear Out Processed Foods and Stock Your Kitchen Well

Remove highly processed foods from your home, including refined oils and packaged foods that do not support how you want to nourish yourself.

Then stock your pantry, fridge, and freezer with whole food ingredients so simple, nourishing meals are easier to prepare.

→ Download Basic Grocery Guide PDF

2. Begin the Day with a Balanced Breakfast

Try to eat within two hours of waking and include protein and fiber at breakfast.

This can help support balanced blood sugar throughout the day, support steady energy, and reduce the pull toward sugar and refined carbohydrates later on.

3. Aim for Five Fruits and Vegetables Each Day

Including a variety of plant foods each day supports fiber intake, phytonutrient diversity, and microbiome health.

This may be simpler than it seems:

  • berries in a smoothie
  • an apple as a snack
  • celery or carrots during the day
  • vegetables added to soups, sautés, or dinner meals

These choices add up quickly.

4. Make Hydration Part of Your Daily Rhythm

A simple guideline is to aim for about half your body weight in ounces of water daily.

Using filtered water can help reduce exposure to contaminants such as chlorine and other compounds that may place an added burden on the body.

Hydration supports digestion, detoxification, circulation, and energy.

→ Order a Gravity-Fed Water Filter

5. Eat to Comfortable Fullness and Support Digestion

Try eating until you feel comfortably satisfied, rather than overly full.

This can support digestive ease and help you stay more connected to your body’s natural signals.

Some individuals may also find digestive enzyme support helpful at the start of meals to support the breakdown of proteins, fats, and carbohydrates.

6. Move Your Body Each Day

Daily movement supports circulation, energy, digestion, metabolic health, and insulin sensitivity.

Even a short walk can be supportive. Ten minutes of brisk walking after meals may help support blood sugar balance while also supporting digestion and energy.

Small, consistent movement creates momentum over time.

SAUTÉED BRUSSELS SPROUTS RED BELL PEPPERS RED ONIONS-1

Build a Rhythm That Works for You

As you begin planning and preparing meals in this way, a steady rhythm starts to take shape.

With a few meals you can return to each week, a simple grocery routine, and a consistent approach to cooking, your days begin to feel more supported and organized. From this foundation, it becomes easier to expand your meals, explore new recipes, and continue building a way of eating that works for you.

Over time, these small, consistent practices begin to feel less like something you are trying to do and more like a natural part of how you nourish yourself each day.

Go Deeper with These Articles

whole foods diet-2

Eat a Whole Foods Diet for Longevity and Improved Quality of Life (plus PDF download)

Your body is composed of over 30 trillion cells, each of which is continually listening and responding to environmental signals. Embedded in your cellular membranes are tiny antennas—structures that receive information from your inner and outer environment and relay it to your DNA. These biochemical messages shape how your cells behave. The food you eat is one of the most powerful carriers of this information. With every bite, you’re either turning on anti-aging, disease-preventing, and anti-inflammatory pathways—or activating the pathways that accelerate aging and inflammation. Let that sink in: every meal is a message. A conversation between your body and your environment. A chance to shape your future, one choice at a time.

Read More
HEALTHY FOOD-4

Change Begins with You: How to Restore Health

Yesterday evening, I taught another live cooking class on the anti-inflammatory diet, and as always, it was an incredible experience to connect with so many people in person. It’s inspiring to witness the motivation and commitment in the room as individuals step forward to reclaim their health through food. Whether someone is just beginning their journey or has been fine-tuning their diet for years, the process of making dietary shifts is both deeply personal and transformative. These classes remind me that healing isn’t just about learning new recipes—it’s about stepping into a new way of being, one that aligns with the health, energy, and vitality we all seek. But making these changes isn't always easy. Letting go of familiar foods and habits can feel like shedding an old identity, especially when certain foods have been a daily part of life for years—or even decades.

Read More
HEALING HYDRATION GLASS WATER-1

Replenish What You've Been Missing: The Healing Power of Hydration

When we think about detoxification, we often jump to supplements, superfoods, or strict protocols. But one of the most profound, and often overlooked, ways to support your body’s natural detox pathways is also the most elemental: water. Water is not just a vehicle for hydration. It’s a solvent, a transporter, and a cleansing force that touches every cell, every organ, every process of renewal within you. Without adequate hydration, your liver, lymph, kidneys, colon, and skin cannot properly do their work of releasing what no longer belongs. Yet many of us walk through our days dehydrated—reaching for caffeine instead of mineral-rich water, sipping chlorinated tap water that adds to our toxic burden instead of lightening it, and ignoring the body’s thirst signals until they become fatigue, headaches, or cravings.

Read More
FAMILY MEAL PLANNING-1

The Ultimate Guide to Learning How to Meal Plan (plus free meal planning guides)

Meal planning is one of the most powerful steps you can take toward reclaiming your health and well-being. Without a plan in place, it becomes easy to fall back into known habits and routines. Each new meal you prepare begins to create a foundation for lasting health, shaping your future self. Whether you plan every meal in advance or leave space for spontaneity, having some sort of plan in place reduces stress, minimizes reliance on processed and inflammatory foods, and allows you to stay aligned with your health goals. This simple yet transformative practice allows you to shift gradually, stacking small, sustainable changes that ultimately lead to profound shifts in how you feel and function. Meal planning can sometimes feel overwhelming, but with a little strategy, you can create delicious, well-balanced meals starting with ingredients you already have.

Read More
SALMON POTATO BROCCOLI SALAD-1

Eat to Sleep: How Meal Timing and Macronutrients Support Your Circadian Rhythm

Your circadian rhythm isn’t guided only by light. Food timing tells your internal clocks when to be alert and when to wind down. When meals are irregular, or too heavy too late, your body receives mixed signals that can disrupt the natural evening drop in cortisol and the rising tide of melatonin. The way you structure your meals throughout the day has a powerful influence on your sleep at night. Blood sugar swings, skipped meals, and unbalanced macronutrients shift your hormonal rhythm, making it harder to fall asleep, stay asleep, or wake feeling restored.

Read More

Continue Your Path

→ Save Your Favorite Recipes: After setting up your diet profile, click the green My Diet button on the Search page to instantly filter recipes for your unique dietary needs, then begin saving favorite recipes you’d like to return to often.

→ Build Your First Week of Meals: Use our automatic meal plan generator to create 3 days of simple, healthy dinners. For lunches, keep it easy and use dinner leftovers the next day.

→ Explore Healing Diet Plans: If you are following a therapeutic diet, explore meal plans and resources designed to support your needs.

→ Find Simple Breakfasts to Repeat: Begin with a few easy breakfasts you can return to throughout the week.

TROPICAL MANGO LIME PROTEIN SMOOTHIE
Recipe
Chipotle Yam Fries

Yam fries are completely addicting, especially with the spice from the chipotle pepper! I’ve made these using Russet potatoes before with equally delicious results. Use garnet yams or sweet potatoes in this recipe.

Recipe
Roasted Golden Beets

This is one of my favorite ways to prepare beets. The first roasting slowly cooks the beets to perfection and then the second roasting brings out their flavor while slightly caramelizing them. Roasted beets can be used to top any salad or eaten as a simple side dish. Use any variety of beets you have on hand. Top a plate of baby arugula with these roasted beets and toss with a Champagne Vinaigrette.

Recipe
Roasted Cauliflower

For those who aren’t a fan of cauliflower, you’ll probably love it prepared this way. When my twin boys were young toddlers they would literally fight over the serving dish of roasted cauliflower on the dinner table. Sometimes I add a little freshly grated lemon zest to the roasted cauliflower, which adds a nice touch. We like to serve a bowlful of roasted cauliflower and Brussels sprouts on movie night in lieu of popcorn sometimes!

Recipe
Breakfast Potatoes

Our family loves these breakfast potatoes though we only make them on the weekends because they are a little more time consuming to prepare. Serve them with poached eggs or cooked black beans and sautéed greens for a balanced meal. You can also add cooked black beans or chopped chicken sausages to the potatoes while they are cooking.

Recipe
Spring Detox Slaw

This crisp spring slaw is a simple way to support your body’s natural detoxification pathways. Green cabbage provides glucosinolates that help activate liver enzymes, while beets deliver betalains—powerful phytonutrients that support antioxidant activity and healthy bile flow. Carrots add protective carotenoids, and fresh herbs like parsley, dill, and chives offer additional plant compounds that support digestion and fluid balance. Tossed with a bright lemon and olive oil dressing with fresh zest, this slaw helps gently stimulate digestion and elimination.

Recipe
Scrambled Eggs with Kale

This tasty and nourishing recipe has been a staple breakfast food during many of my pregnancies. It is quick to prepare and can easily be made on a busy weekday morning. I like to serve it with Breakfast Potatoes and a spoonful of raw cultured vegetables to maximize digestion.

Recipe
Wild Rice, Chicken, and Kale Salad

This wild rice, chicken, and kale salad is a nourishing meal-prep recipe that holds up beautifully for lunches throughout the week. Rich in protein, fiber, and phytonutrients, it offers a satisfying balance of savory, fresh, and lightly sweet flavors.

Recipe
Everyday Sandwich Bread (gluten-free + egg-free)

This is the bread recipe our children like best. I’ve substituted nearly all of the flours with good results. For example, I often will just use 2 to 2 ½ cups of sprouted brown rice flour in place of the sorghum flour, brown rice flour, and millet flour (keeping the almond and tapioca flours in the mix). The bread will remain moist and ready to eat without needing to toast it. It is great for sandwiches or hot out of the oven!

Page
Start Here: Healing Diets Made Simple

Start Here: Healing Diets Made Simple

HEALTHY EATING KITCHEN-3

Start Here: Healing Diets Made Simple

When you begin a therapeutic diet, it can feel like a big shift—especially when you are eliminating familiar foods, learning new ways to cook, and trying to understand what your body needs.

A therapeutic diet often works best when it creates enough contrast to reveal what supports healing, while remaining sustainable enough to maintain over time.

This page will guide you through a simple, grounded way to begin.

Small steps, repeated daily, become the foundation for lasting change.

CHAMOMILE FIELD

A Healing Diet, Simplified

Begin with a Few Meals That Work

Therapeutic diets often feel much easier when you begin with a small group of meals that meet your needs and repeat what works.

Rather than trying to create endless variety right away, begin with a few nourishing meals that feel supportive, digest well, and help you build confidence.

Repetition creates clarity and often makes it easier to notice what is working for your body.

Let Structure Create Simplicity

Use a few simple tools to reduce decision-making and support consistency:

  • Use your diet filters to narrow choices
  • Save recipes you tolerate well
  • Repeat a few meals throughout the week
  • Keep ingredients simple when beginning
  • Use reintroduction, when appropriate, to personalize over time

Prepare Your Kitchen for Success

Create Space for a Healing Diet

Preparing your kitchen for a therapeutic diet helps create a strong foundation for the healing process.

Begin by clearing out foods that do not align with your therapeutic plan, then stock your kitchen with simple, diet-appropriate ingredients you can return to often.

Creating a supportive environment makes following a healing diet feel more manageable and consistent.

Create a Supportive Therapeutic Kitchen

  • Clear out foods you are eliminating
  • Stock diet-safe pantry staples
  • Keep simple proteins and vegetables on hand
  • Organize ingredients so meals are easy to prepare
  • Keep a few go-to healing meals in regular rotation
  • Freeze leftover soups and stews in serving sized containers for easy meals when you don't want to cook

PDF Downloads

How to Do an Elimination Diet PDF COVER

Elimination Diet Guide

The Elimination Diet can be a powerful way to uncover foods that may be driving inflammation, disrupting digestion, affecting sleep, or contributing to chronic symptoms. By removing common trigger foods for a period of time and reintroducing them with intention, you begin to discover which foods truly support your body. This guide walks you step-by-step through the process, helping you reduce overwhelm, restore clarity, and use personalized nutrition as a path toward lasting healing. This guide is part of this post: The Elimination Diet: A Path to Healing and Personalized Nutrition

Download PDF

Anti-Inflammatory Diet Guide COVER

Anti-Inflammatory Guide

Chronic inflammation can quietly drain your energy, mood, and vitality—but food is one of the most powerful ways to calm it. This guide gives you clear lists of foods to enjoy and foods to avoid, simple swaps to cool inflammation, and the benefits you may notice when your body begins to heal. Keep it in your kitchen as a quick-reference tool for turning daily meals into medicine. This guide is part of this post: How to Do an Anti-Inflammatory Diet to Calm Inflammation

Download PDF

DAIRY-FREE GUIDE

Going Dairy-Free Guide

Dairy can trigger digestive upset, skin issues, respiratory symptoms, and even joint or mood problems in sensitive individuals. This guide explains how both lactose and milk proteins affect the body, highlights common and hidden sources of dairy, and offers nourishing alternatives for everyday meals. Inside, you’ll find simple swaps, a quick-reference chart, and practical tips to support your transition. Removing dairy is about discovering how good your body can feel when it’s free from triggers.

Download PDF

GOING GLUTEN-FREE GUIDE

Going Gluten-Free Guide

Gluten can quietly disrupt digestion, immunity, skin, and mood, whether or not you have celiac disease. This guide explains how gluten impacts the body, why trace amounts matter, and which symptoms are often linked to exposure. Inside, you’ll find everyday swaps and a quick-reference chart of hidden sources to guide your transition. Removing gluten isn’t about restriction—it’s about reclaiming energy, clarity, and balance. This guide is part of this post: Your Gut on Gluten

Download PDF

A Simple Way to Plan Your First Week

When your kitchen, fridge, freezer, and pantry are stocked with simple, nourishing ingredients, meal planning can be much easier.

  • Plan 2 to 3 nourishing dinners
  • Use leftovers for lunches or easy evening meals
  • Repeat 1 to 2 breakfasts
  • Prep a few basics ahead, such as cooked grains, roasted vegetables, or a pot of soup

Some meals may be planned. Others may be leftovers or simple meals assembled from what you have on hand. That is a practical and sustainable way to begin. As your routine becomes familiar, you can gradually expand.

TURKEY-CAULIFLOWER HASH-1

Start Here: Simple, Foundational Meals

BLACK RICE-ROASTED CHICKEN-GINGER-BROCCOLI BOWLS-2

Focus on Balance at Each Meal

As you build therapeutic meals, aim to include a balance of:

  • Protein
  • Healthy fats
  • Fiber-rich carbohydrates (as appropriate to your plan)

This combination can support steady energy, balanced blood sugar, satiety, and a more nourishing foundation while following a therapeutic approach.

Meal Plans to Get You Started

Use the Tools to Support You

This platform is designed to help simplify therapeutic meal planning.

  • Filter recipes for your therapeutic diet
  • Save recipes that fit your diet
  • Add a few meals to your calendar
  • Allow your grocery list to build automatically

Begin with one small step, and let the system support you as you move forward.

Watch How to Use These Features

iPAD MEAL PLANNING ULTIMATE GUIDE
VEGAN CHICKPEA FAJITA BOWLS-1

Understanding Reintroduction and Personalization

Many therapeutic diets begin with a structured elimination phase, followed by a thoughtful reintroduction process.

Reintroduction can help you better understand your body’s responses, identify foods that feel supportive, and gradually expand your diet over time. This process is not about staying restricted indefinitely.

It is about gathering information, building awareness, and personalizing a way of eating that works for you.

Smart Substitutions for Special Diets

Following a therapeutic diet often becomes much easier when you know how to make simple ingredient swaps.

Whether you are eliminating certain foods, managing sensitivities, or learning how to adapt recipes to fit your needs, thoughtful substitutions can help bring more ease, flexibility, and variety to your meals.

Small substitutions can make healing delicious.

Explore Smart Ingredient Substitutions

GLUTEN-FREE DAIRY-FREE CHOCOLATE CHIP MUFFINS-1
CUTTING FRESH VEGETABLES HEALTHY DIET-1

Six Foundational Steps to Support Your Health

Nourishing Meals® is designed to support and simplify your journey, but lasting change grows through the daily choices you make and the relationship you build with your own body.

As you begin changing the way you eat, these foundational practices can help support steady energy, balanced blood sugar, digestion, and a more nourishing rhythm—whether your goal is to feel better, support a healing process, improve sleep, increase energy, or simply eat in a way that supports long-term health.

Six Foundational Steps for Health

1. Clear Out Processed Foods and Stock Your Kitchen Well

Remove highly processed foods from your home, including refined oils and packaged foods that do not support how you want to nourish yourself.

Then stock your pantry, fridge, and freezer with whole food ingredients that are safe for your diet so simple, nourishing meals are easier to prepare.

→ Download Basic Grocery Guide PDF

2. Begin the Day with a Balanced Breakfast

Try to eat within two hours of waking and include protein and fiber at breakfast.

This can help support balanced blood sugar throughout the day, support steady energy, and reduce the pull toward sugar and refined carbohydrates later on.

3. Aim for Five Fruits and Vegetables Each Day

Including a variety of plant foods each day supports fiber intake, phytonutrient diversity, and microbiome health.

This may be simpler than it seems:

  • berries in a smoothie
  • an apple as a snack
  • celery or carrots during the day
  • vegetables added to soups, sautés, or dinner meals

These choices add up quickly.

4. Make Hydration Part of Your Daily Rhythm

A simple guideline is to aim for about half your body weight in ounces of water daily.

Using filtered water can help reduce exposure to contaminants such as chlorine and other compounds that may place an added burden on the body.

Hydration supports digestion, detoxification, circulation, and energy.

→ Order a Gravity-Fed Water Filter

5. Eat to Comfortable Fullness and Support Digestion

Try eating until you feel comfortably satisfied, rather than overly full.

This can support digestive ease and help you stay more connected to your body’s natural signals.

Some individuals may also find digestive enzyme support helpful at the start of meals to support the breakdown of proteins, fats, and carbohydrates.

6. Move Your Body Each Day

Daily movement supports circulation, energy, digestion, metabolic health, and insulin sensitivity.

Even a short walk can be supportive. Ten minutes of brisk walking after meals may help support blood sugar balance while also supporting digestion and energy.

Small, consistent movement creates momentum over time.

DAIRY-FREE NUT-FREE CILANTRO PESTO

Build a Rhythm That Works for You

As you begin planning and preparing meals in this way, a steady rhythm starts to take shape.

With a few meals you can return to, a simple grocery routine, and a consistent approach to cooking, following a therapeutic diet becomes easier to sustain.

If your diet feels difficult to implement, simplify it. Focus on the key food groups you can consistently remove, repeat a few meals that work well, and make the process more manageable.

Building sustainability is often more supportive than trying to do everything at once.

Go Deeper with These Articles

LAVENDER FIELDS SUNSET-1

How to Leave the Known and Rewire Your Brain for Lasting Change

There comes a moment, often disguised as discomfort, when you know it’s time to change. Time to stop shrinking into old patterns that once kept you safe, but now keep you stuck. Time to step over the edge of the known and into the luminous unknown where real change begins. But if you’ve ever tried to shift your diet, a habit, a thought loop, or a way of being that feels like second nature, you know how hard it can be. Your mind may long for transformation, but your nervous system clings to the familiar, even when it no longer serves. This is how the brain is designed. Your brain is wired to protect you—to favor what’s known, what feels safe, what conserves energy. It stores habits of thought, behavior, and even self-talk like well-worn trails in the forest. Walking a new path asks for presence, repetition, and, most of all, the courage to meet yourself fully in the moment and choose differently.

Read More
YELLOW MUG OF HOT TEA

Digestive Health, Food Sensitivities, and the Role of the Nervous System

Every day, millions of people walk through life carrying symptoms they’ve come to normalize: bloating after meals, fatigue that never lifts, skin rashes, joint pain, brain fog, chronic sinus issues, or relentless anxiety. They reach for antacids, pain relievers, or other quick fixes—attempting to silence the body’s signals instead of pausing to ask what those symptoms are truly trying to reveal. Every symptom is a doorway into reclaiming your health and your life. They are not signs that your body is broken—they are signs that your body is speaking. That something within you is asking to be witnessed, nourished, and healed. Meet your symptoms as an ally to your growth and healing. Food sensitivities are not merely about "cutting out the wrong foods." They are a sign that the inner terrain—the gut, the immune system, the nervous system—is asking for restoration.

Read More
MAKING A MEAL PLAN FRUITS VEGETABLES-1

Meal Planning for an Elimination Diet: A Step-by-Step Guide

Embarking on an elimination diet can be a transformative journey toward better health, helping you identify food sensitivities, reduce inflammation, and improve digestion, energy levels, and overall well-being. But for many, the biggest challenge isn’t deciding to start—it’s knowing how to stick with it. Success with an elimination diet isn’t just about what you remove; it’s also about having a solid plan in place so that nourishing meals are always within reach. Without structure, it’s easy to feel overwhelmed, unprepared, or tempted to fall back into old habits. But with the right meal planning strategies, you can set yourself up for a smooth and sustainable experience, allowing you to focus on the healing process. In this guide, I’ll walk through the essential steps to help you navigate meal planning for any type of elimination diet.

Read More
ANTI-INFLAMMATORY DIET FOOD-2

How to Do an Anti-Inflammatory Diet to Calm Inflammation

Our bodies are always speaking to us. And at some point, the signs become too loud to ignore. We wake up tired. Our digestion feels off. We are holding on to extra weight. Our skin flares, our moods swing, and we barely recognize the energy we once had. We know we aren’t eating the way we should—but we also don’t know where to begin. It all feels overwhelming, so we keep putting it off. And eventually, we begin to wonder...“Is this just how I’m supposed to feel now?” When your body feels inflamed, tired, bloated, or foggy—despite your best efforts to eat well—it may be a sign of hidden inflammation quietly impacting your energy, digestion, and clarity. Through a therapeutic, whole foods-based approach, the Anti-Inflammatory Diet offers a powerful path to restore balance by removing common food triggers, calming the immune system, and nourishing your body at a cellular level.

Read More
WINTER SQUASH-CUTTING BOARD-1

11 Restorative Foods That Support Deep Transformation

When you've taken the courageous step of removing inflammatory foods and potential sensitivities from your diet, your body enters a remarkable phase. One of renewal and receptivity. This is the replace phase. The time to fill your plate with foods that rebuild, repair, and restore. Replacing isn’t just about substitutions, it’s about intentional nourishment. This is where food becomes medicine—where digestion begins to strengthen, the microbiome starts to diversify, and the nervous system begins to regulate. It’s not simply about finding a gluten-free bread or a dairy-free milk. It’s about delivering the nutrients your cells need, soothing inflammation at its root, and laying the groundwork for deep healing. When you feed your body this kind of nourishment, food becomes more than sustenance—it becomes sacred medicine.

Read More

Continue Your Path

→ Save Your Favorite Recipes: Use your diet filters and begin saving recipes you tolerate well.

→ Build Your First Week of Meals: Use our automatic meal plan generator to create 3 days of simple, healthy dinners. For lunches, keep it easy and use dinner leftovers the next day.

→ Find Simple Breakfasts to Repeat: Begin with a few simple breakfasts you can return to often.

→ Explore Healing Diet Plans: Go deeper with therapeutic meal plans and educational resources.

BLUEBERRY BRAZIL NUT SMOOTHIE-1
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Start Here: Deepen Your Nutrition

Start Here: Deepen Your Nutrition

USING NOURISHING MEALS AND CHOPPING VEGETABLES

Start Here: Deepen Your Nutrition

You may be here because you already eat well and want fresh inspiration, deeper nutrient support, or better ways to use the tools inside Nourishing Meals®.

You may want to find new recipes, refine macros, increase nutrient density, expand food diversity, or deepen nourishment for yourself and your family. Greater nourishment often grows through refinement, variety, and understanding how nutrients work together.

This page will help you explore the recipes, features, and nutrition tools designed to support that next layer.

Small steps, repeated daily, become the foundation for lasting change.

CHAMOMILE FIELD

Deepen What Is Already Working

Build from Your Foundation

You already have a foundation. This is an opportunity to build from what is working well and refine your nutrition with greater intention.

That may mean increasing nutrient density, improving meal composition, expanding food diversity, or exploring new ways to support your goals through food.

Use Structure to Refine

Use the platform to support deeper exploration:

  • Search recipes by nutrients or dietary patterns
  • Save recipes that support your current goals
  • Use meal plans for inspiration or structure
  • Explore ingredients that expand diversity and nutrient intake
  • Use nutrition facts to help guide refinement

Refine Your Kitchen for Greater Ease

Strengthen the Systems That Support You

As cooking becomes a greater part of your rhythm, small refinements in how your kitchen is organized, stocked, and equipped can make nourishing yourself and your family feel even easier.

This may include upgrading a few tools, improving ingredient organization, or keeping key staples on hand to support how you cook now.

Tools and Staples That Can Support Efficiency

  • Keep nutrient-dense staples stocked and visible
  • Refresh pantry ingredients that support variety
  • Upgrade tools that make prep easier and faster
  • Support batch cooking and weekly flow with glass storage containers, mason jars, and simple systems for storing prepared foods

PDF Downloads

CRUCIFEROUS VEGGIE DETOX GUIDE

Crucifers for Detox Guide

Broccoli, kale, cabbage, and arugula may seem simple, but their sulfur-rich compounds activate some of your body’s most powerful detox and anti-inflammatory pathways. Cruciferous vegetables also support hormone balance and gut health, making them foundational for long-term vitality. This guide highlights the science of sulforaphane and glucosinolates, and offers practical ways to bring these healing plants into your daily meals. This guide is part of this post: Crucifers and Sulforaphane: Nature’s Most Powerful Detox Activators

Download PDF

MAGNESIUM GUIDE COVER

Magnesium-Rich Foods Guide

Magnesium powers more than 300 reactions in the body, from energy creation and detoxification to calming the nervous system and steadying blood sugar. Even with a nourishing diet, stress, gut imbalances, and environmental toxins can leave you depleted. This guide highlights magnesium’s essential roles and the foods that supply it, helping you restore balance and resilience at the deepest level. This guide is part of this post: The Magic of Magnesium

Download PDF

PREBIOTICS GUIDE COVER

Prebiotics for Gut Health Guide

Prebiotics are special plant fibers that feed beneficial bacteria in your gut, allowing them to produce short-chain fatty acids that calm inflammation, regulate immunity, and support digestion. Unlike probiotics, prebiotics are the food that makes your microbiome thrive. This guide explains how prebiotics strengthen your inner ecosystem and highlights the foods that bring your gut back into balance—nourishing health from the inside out. This guide is part of this post: The Healing Power of Prebiotics: How to Nourish Your Gut from Within

Download PDF

FIBER COVER

Dietary Fiber Guide

Fiber is far more than roughage—it’s the backbone of daily detoxification, digestive ease, blood sugar balance, and microbiome nourishment. Yet most people eat less than half of the recommended 30–50 grams per day. This guide shows you where fiber lives in whole foods and how to bring more into your meals. With every bite, you’ll be supporting your gut, liver, and blood—all key pathways for whole-body vitality. This guide is part of this post: Fiber: The Forgotten Detoxifier

Download PDF

Deepen Your Nutrition

Begin by choosing one area to focus on at a time, such as increasing protein, expanding fiber diversity, improving mineral intake, or bringing more variety into your meals.

  • Focus on one nutrient goal for the week
  • Try 2 to 3 new recipes that support that goal
  • Let simple staples and leftovers support the rest
  • Build gradually through small refinements over time

Small adjustments, practiced consistently, can create meaningful shifts.

SPRING DETOX SLAW RAW-1

Recipes for Your Diet

Main Dishes

Side Dishes

Breakfast

Snacks

DETOX SALMON RASPBERRY SALAD WITH BLACK RICE MEAL-1

Focus on Nutrients That Matter

Small improvements in nutrient density can create significant shifts in health and well-being over time. Deepen key areas of nourishment, such as:

  • Protein adequacy
  • Magnesium-rich foods
  • Fiber diversity
  • Cruciferous vegetables
  • Omega-3-rich foods
  • Phytonutrient variety

Meal Plans for Specific Nutrition Goals

Use the Tools to Go Deeper

This platform includes tools designed to support more intentional planning and nutrient refinement.

  • Search recipes by nutrient content
  • Use nutrition facts to compare and refine meals
  • Save recipes aligned with specific goals
  • Use meal plans for structure or inspiration
  • Build grocery lists automatically

Watch How to Use These Features

iPAD MEAL PLANNING ULTIMATE GUIDE
CUTTING FRESH VEGETABLES HEALTHY DIET-1

Six Areas to Fine-Tune Your Nutrition

Nourishing Meals® is designed to support and simplify your journey, but deeper nourishment often grows through thoughtful refinement over time.

As you deepen the way you eat, these six areas can help support energy, metabolic health, digestion, nutrient adequacy, and long-term resilience.

Rather than trying to optimize everything at once, choose one area to strengthen at a time and allow small shifts to build.

Six Areas to Fine-Tune Your Nutrition

1. Support Protein Adequacy

Ensure your meals consistently provide enough protein to support satiety, muscle maintenance, metabolic health, and recovery.

Explore ways to:

  • Increase protein at breakfast
  • Build meals around high-quality protein foods
  • Use nutrition search to identify higher-protein recipes
  • Refine intake based on your goals and life stage

2. Expand Fiber Diversity

Rather than focusing only on total fiber, consider expanding the variety of plant foods you eat regularly.

Support diversity by including more:

  • Legumes
  • Whole grains
  • Nuts and seeds
  • Fruits
  • Vegetables
  • Herbs and spices

Greater diversity can support both nutrient adequacy and microbiome resilience.

3. Increase Mineral Density

Refine your intake of foods rich in:

  • Magnesium
  • Potassium
  • Zinc
  • Selenium

Use recipes, ingredient pages, and nutrition tools to explore ways to bring more mineral-rich foods into regular rotation.

4. Increase Phytonutrient Variety

Expand the color diversity of the foods you eat.

Look for opportunities to include more:

  • Dark leafy greens
  • Orange vegetables
  • Red and purple foods
  • Sulfur-rich vegetables
  • Herbs and colorful plant foods

Color diversity often reflects greater phytochemical diversity.

5. Refine Meal Composition

Use nutrition facts and meal planning tools to help refine:

  • Protein balance
  • Fiber adequacy
  • Fat quality
  • Carbohydrate quality
  • Overall nutrient density

Small shifts in meal composition can support steady energy, satiety, and long-term health goals.

6. Support Daily Movement

Movement is part of nourishment.

Even simple daily movement can support:

  • Insulin sensitivity
  • Metabolic health
  • Digestion
  • Energy
  • Resilience

Small, consistent movement often creates momentum over time.

ROASTED BEET WATERCRESS BLOOD ORANGE PISTACHIO SALAD VEGAN-1

Build a Rhythm That Evolves

With a strong foundation in place, deepening nutrition often comes through steady refinement rather than major change.

If your goals feel too broad, simplify them. Focus on one area at a time, repeat what is working, and allow your approach to evolve gradually.

Building sustainability through thoughtful refinement is often more supportive than trying to optimize everything at once.

Go Deeper with These Articles

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The Top 14 Anti-Inflammatory Foods

Inflammation is regulated through specific biological pathways, many of which are directly influenced by the nutrients and phytochemicals we consume. Polyphenols influence the molecular switches that turn inflammatory genes up or down. Omega-3 fats influence cell membrane composition and the body’s production of compounds that help resolve inflammation. Fermentable fibers shape microbial metabolites that support immune balance. Antioxidants and flavonoids help buffer oxidative stress at the cellular level. Human intervention studies consistently show that when these compounds are consumed regularly, measurable changes occur—including reductions in circulating endotoxin (LPS), improvements in gut barrier integrity, lower oxidative stress, and shifts in inflammatory gene expression. Below are 14 of the most well-studied anti-inflammatory foods, each supported by human clinical research, that you can begin layering into meals regularly.

Read More
PREBIOTIC RICH FOODS-1

The Healing Power of Prebiotics: How to Nourish Your Gut from Within

Healing is a process of subtraction and addition. We begin by removing what's harmful—ultra-processed foods, hidden food sensitivities, and environmental toxins that burden our detox pathways. And then we rebuild—gently, intentionally, and from the inside out. At the heart of this restoration is your gut microbiome—a dynamic, intelligent ecosystem that not only helps digest food, but also regulates immunity, calms inflammation, supports detoxification, balances mood, influences metabolism, and supports natural weight regulation. And the simplest way to nourish this system is through prebiotics—compounds that feed your beneficial bacteria and restore the internal terrain of your body.

Read More
KETO EGG MUSHROOM BREAKFAST SCRAMBLE-1

High-Protein Breakfast Ideas for All-Day Energy

Starting your day with enough protein is one of the simplest ways to transform your energy, focus, and mood. When breakfast is mostly carbs (toast, cereal, fruit juice), blood sugar rises quickly and then crashes mid-morning, leaving you tired, foggy, and craving sugar or caffeine. Instead, beginning your day with protein, healthy fats, and fiber slows digestion, keeps blood sugar balanced, and supports a healthy cortisol rhythm—helping you avoid the blood sugar roller coaster that drains your energy. Protein in the morning also provides the amino acids needed to make neurotransmitters like serotonin, dopamine, and GABA, which support focus, mood, and calm energy.

Read More
HOW TO REPLENISH MISSING NUTRIENTS WITH FOOD-1

How to Replenish Nutrient Deficiencies for Energy, Healing, and Longevity

Feeling drained, struggling to heal, or sensing that your health isn’t where it could be? Your body is not a simple machine that runs on calories—it’s a living web of interdependent systems, running thousands of chemical reactions every second. Every muscle you move, every toxin you clear, every hormone you make, every enzyme that converts food to energy requires a steady supply of vitamins, minerals, amino acids, and healthy fats. Nutrient insufficiencies can lead to low stomach acid and poorer absorption of nutrients from food, sluggish detoxification, disrupted immune balance, unstable blood sugar, and even increased risk for autoimmunity. Replenishing missing nutrients can begin to restore your energy, support healing, and promote long-term health and longevity.

Read More
PURPLE LONGEVITY FOODS

How do Certain Foods Unlock Longevity Pathways in the Body?

Food is powerful medicine for anti-aging and disease prevention because it directly influences cellular pathways that regulate health and longevity. Nutrient-dense foods provide bioactive compounds that reduce oxidative stress, inflammation, and metabolic dysfunction—key drivers of aging. Polyphenols and omega-3s activate sirtuins and AMPK, enhancing cellular repair and autophagy. Phytonutrients also combat DNA damage and epigenetic aging, helping to extend both lifespan and healthspan while reducing the risk of chronic disease.

Read More

Continue Your Path

→ Save Your Favorite Recipes: Use your diet filters and begin saving recipes you tolerate well.

→ Build Your First Week of Meals: Use our automatic meal plan generator to create 3 days of simple, healthy dinners. For lunches, keep it easy and use dinner leftovers the next day.

→ Find Simple Breakfasts to Repeat: Begin with a few simple breakfasts you can return to often.

→ Explore Healing Diet Plans: Go deeper with therapeutic meal plans and educational resources.

BLUEBERRY BRAZIL NUT SMOOTHIE-1
Recipe
Roasted Cabbage, Peppers, and Onions

These roasted vegetables are one of those simple side dishes that can round out almost any meal. Cabbage becomes lightly caramelized and tender at the edges, while peppers and onions soften and sweeten as they roast, creating deep flavor as they cook. It’s an easy way to bring more fiber, color, and plant diversity to the table. Serve this dish alongside fish, chicken, tacos, or steak, or turn it into a simple meal with roasted chickpeas and rice or quinoa.

Recipe
Blueberry Teff Muffins

This super nutritious, dark, whole grain muffin is an absolute favorite at our house. My children devour them as they come out of the oven and then ask to take one in their lunchbox the next day. If you don’t have blueberries on hand try using diced apples and a few teaspoons of cinnamon. Raspberries, blackberries, or diced peaches also work well in this recipe!

Recipe
Thai Turkey Burgers with Avocado-Sriracha Aioli

If you’ve made turkey burgers before you might know that they can end up a little dry and flavorless. That’s why I like to spice them up a bit with fresh garlic and Thai red chili paste. Cooked in a hot skillet over low heat, and with the addition of some spices, you can create a restaurant-worthy meal in minutes! I like to use napa cabbage leaves in place of buns. This adds more nutrients, eliminates the gluten and grains naturally, and adds fresh flavors! Serve with roasted sweet potato wedges and a few radishes or cucumber slices.

Recipe
Baked Potato and Kale Breakfast Hash

If we make baked potatoes for dinner one night, I like to save one to two so I can make this breakfast hash the next morning. It cooks up very quickly! If you are accustomed to eating a carb-rich breakfast such as bread or cereal in the morning, then this is a great replacement! If you do not tolerate eggs, then add in some leftover cooked salmon or chopped breakfast sausages in place of the eggs.

Recipe
Avocado Fig Fudgesicles

These amazing little treats are perfect for an afternoon summer snack or evening dessert. You will need a set of popsicle molds for these. You can add more or less cocoa powder depending on how rich you would like these.

Recipe
Cashew-Honey Icing

Use this simple, nutritious icing recipe to decorate cakes or cookies with. Once chilled, you can spread it onto cookies and then decorate them, or place the frosting into a cake decorating bag and pipe pretty designs onto your dessert. Add natural food dyes for colored variations. It will become soft at temperatures above 75 degrees, so keep that in mind if you are planning on bringing a decorated cake or cookies to a summer picnic in the park.

Recipe
Honey-Cream Cheese Frosting

This recipe makes enough frosting to frost 12 cupcakes. Sometimes I will add in a few drops of lavender essential oil and dried lavender flowers, and omit the orange zest. Other times I will add in raw vanilla powder in place of the orange zest.

Recipe
Fudgy Chocolate Coconut Frosting

Use this decadent dairy-free frosting to frost the grain-free Banana Cake or drizzle over the Decadent Chocolate Bundt Cake. You can get coconut cream by refrigerating 1 can of full fat coconut milk for a few hours, then open the can and scoop the hard cream off the top. I usually get about ⅔ cup of coconut cream per 14-ounce can of full fat coconut milk. You may not need to refrigerate the can in order to get the cream off the top.

Recipe
Decadent Chocolate Bundt Cake

The extra richness in this cake comes from the beets, which provide moisture, sweetness, and added minerals. Serve cake with fresh organic berries or Fresh Raspberry Sauce.

Recipe
Creamy Carrot Fennel Soup

Serve this nourishing, and easy to digest soup for breakfast, lunch, or dinner! I like to top the soup with fresh sprouts or microgreens and fennel fronds. 

Recipe
Chicken, Fennel, and Kale Soup

This recipe is great to make when you have leftover cooked chicken needing to be used up! If you can tolerate grains, then add a scoop of cooked white jasmine rice to each bowl when serving. I also like to save the fennel fronds and garnish each bowl with them.

Recipe
Blueberry Banana Chia Muffins

These muffins are so simple to make and very satisfying. Try spreading a hot muffin with coconut butter and raw honey for a delicious sweet treat!

Recipe
Rainbow Quinoa Salad

This is my children’s favorite quinoa salad! The whole bowl disappears before I can get any put away into the refrigerator. Take this salad to work or have it as a light lunch or serve with a vegetable-bean soup for dinner.

Recipe
Chipotle Turkey and Avocado Salad

This clean eating recipe can be whipped up in minutes! Enjoy it as a light lunch or dinner. You can make up a double batch of the turkey and store it in a glass container in your refrigerator in order to make salads throughout the week. If the dressing thickens in the fridge, add a little water and bring it to room temperature before serving.

Recipe
Creamy Cauliflower Parsnip Soup

If parsnips are out of season use extra cauliflower, or try beets, carrots, or broccoli. Use a homemade chicken or turkey stock for best results. this soup freezes well! Use wide-mouth pint or quart jars for freezing soup. 

Recipe
Raw Vegetable Bliss Salad

Serve this vibrant, antioxidant-rich slaw alongside baked fish or chicken and roasted sweet potatoes for a balanced, nourishing meal. It’s also delicious paired with cooked brown rice or quinoa and black beans or chickpeas, topped with sliced avocado. This slaw holds up well and can be made ahead, making it a wonderful option to keep on hand for easy, nourishing meals throughout the week.

Recipe
Herb Roasted Salmon

Use this recipe during Phase 2 and 3 of the Elimination Diet—the healthy omega-3 oils in the salmon will help to calm down inflammation in the body. This is my go-to “fast food” meal when I’m out of time and dinner needs to get on the table quickly.

Recipe
Creamy Lemon-Ginger Dressing

This beautiful, creamy dressing is perfect to dress any type of salad greens, or toss it with thinly sliced cabbage and fresh mandarin oranges. Dressing will keep for up to 10 days in the refrigerator in a covered glass jar. Olive oil slightly hardens at refrigerator temperatures so just run the jar under hot water, and then shake well, before using.

Recipe
Curried Butternut Squash Soup

There’s nothing better than a bowl of creamy, warm squash soup on a chilly autumn day! Serve soup sautéed kale and brown rice for a balanced meal.

Recipe
Blueberry Brazil Nut Smoothie

This smoothie recipe uses raw brazil nuts and chia seeds as the base—a protein and healthy fat-rich way to start your day. The brazil nuts provide an abundance of selenium—a mineral that can often be deficient in many people’s diets. Selenium is used in the body to make proteins necessary for detoxification, for mitochondrial biogenesis, and for proper immune system and thyroid function. Serve this smoothie for breakfast or a late-night snack!

Recipe
Pineapple-Ginger Green Smoothie

We absolutely love using fresh pineapple in green smoothies—it creates such a flavorful, yummy green drink! If you can’t find fresh organic pineapple, look for it frozen at your local health food store.

Recipe
Raspberry Quinoa Porridge

Frozen or fresh raspberries combined with quinoa and almond milk create a delicious breakfast cereal! Make up a double batch of this recipe on the weekend and then reheat small portions as needed throughout the week.

Recipe
Masala Roasted Cauliflower

We like to serve this recipe with curried chicken, rice, and a salad made from romaine lettuce and cucumbers. Garam masala is an Indian spice blend usually consisting of cumin, cloves, cinnamon, cardamom, black pepper, and turmeric. Look for it in the bulk spice section of your local health food store.

Recipe
Chocolate Almond Butter Bars

Store these sweet, chocolaty, nourishing bars in your refrigerator for those moments when you need a healthy chocolate treat! For a nut-free version, use raw sunflower seeds and roasted sunflower seed butter in place of the almonds and almond butter.

Recipe
Pot Roast with Vegetables

Serve this simple, nourishing beef roast with raw sauerkraut or a crunchy romaine lettuce salad for a balanced meal. I use potatoes, celery, and carrots in this recipe, but rutabaga or sweet potatoes also work quite well!