Soaking buckwheat groats overnight in cultured buttermilk not only yields a light and fluffy pancake, but it also breaks down the phytic acid in the buckwheat, allowing for better nutrient absorption. Buckwheat actually contains some of the lowest levels of phytic acid compared to other grains and pseudo-grains, and it also contains high levels of phytase, the enzyme that breaks down phytic acid. Phytase "wakes up" when a grain is soaked. Serve these nutrient-dense pancakes with extra blueberries and a cup of herbal tea for an energizing breakfast.

Although this recipe may look complicated with its long list of ingredients, it is actually very easy to throw together for lunch or dinner. If you don't have millet, use quinoa or brown rice instead. I have many different varieties of basil growing in my gardens, so today I added fresh lemon basil to brighten the flavors even more! My children love this millet salad; it is perfect for school lunches or packed in a cooler for a trip to the beach.

Serve this easy and flavorful elimination diet meal with sliced avocados and a green salad! Other vegetables can be used, but they need to be able to cook thoroughly in the short cooking time. 

Soaking raw pumpkin seeds for a few hours can create a delicious and nutrient-dense creamy salad dressing that pairs well with a fresh lettuce and vegetable salad. Use whatever varieties of fresh basil you have growing in your garden. Holy basil, lemon basil, sweet basil, and purple basil all work well!

Chicken cacciatore is a classic Italian dish that can be made with whatever vegetables you have on hand. It is typically made with either chicken or rabbit. The long simmering and acid from the tomatoes and wine produces extremely tender meat. It can be serve with cooked rice, polenta, or pasta. It is also delicious served with roasted cauliflower for a low-carb, grain-free option. 

Serve this easy chickpea curry over brown rice. Other vegetables can be added, such as zucchini, cauliflower, or broccoli. If you don't have sweet potatoes you can use red or yellow potatoes instead.

If you are following a keto diet, having high-fat and low-carb snacks already made really helps curb cravings and stick with the diet. These tasty fat bombs can be stored in the freezer for up to 6 months!

Enjoy this tropical green smoothie recipe from Hawaii! The local flavors really come through. Our kids love this recipe!

This easy and kid-friendly meal can easily be prepared on busy weeknights when you don't have a lot of time to cook. I like to use extra lean grass-fed ground beef here because there isn't a chance to drain the fat off after cooking the beef. Leave the cheese off if you are dairy-free! Serve with a simple cabbage and cilantro salad with sliced avocados on the side. 

I grow a large variety of hot chili peppers in my garden every year. Poblano peppers are easy to grow and they're mildly spicy. They are delicious roasted, added to soups, stews, egg-vegetable scrambles, and stuffed! Serve these paleo stuffed peppers with my dairy-free avocado crema sauce and an arugula salad.

This crunchy chocolate grain-free and egg-free cut-out cookie recipe is fun to make for Halloween, Thanksgiving, Christmas, or Valentine's Day! Use my Cashew-Honey Icing to frost them, or drizzle with melted dark chocolate chips! 

Cobb salads are typically made with crumbled blue cheese, but my dairy-free version is just as good! Serve this flavorful salad for lunch or a weekend brunch. Hard boiled eggs can be prepped ahead of time and stored in the fridge until you are ready to serve the salad.

These gluten-free and vegan apple pie bars make a great nutritious after-school snack for your children or a delicious kid-friendly holiday dessert! Walnuts and oats are rich in antioxidants, and oats are an excellent source of beta-glucans (a soluble fiber that feeds beneficial bacteria in the gut)! It is important to use a soft baking apple in these bars so they cook properly during the baking time!

Serve this easy plant-based meal on a busy weeknight! Tempeh is a naturally fermented soybean product that can be found in the refrigerated section of your local health food store. It is high in plant-based protein and easy to digest. I like to serve Thai food with extra fresh red Thai chili peppers, fresh cilantro, and Thai basil or purple mountain basil. 

A galette is a freeform French pastry made from a single pie crust and filled with fruit, sugar, and butter. I am using a small amount of maple sugar here to allow the sweetness and flavors of the plums to shine through. It is important to roll your gluten-free and egg-free pastry crust on parchment paper and then transfer it to a cookie sheet before adding the filling ingredients.

Serve this easy and nourishing ground beef stew on a busy weeknight. If your diet allows for white rice, then try serving each bowl with a scoop of either cooked jasmine or basmati rice. Homemade Beef Bone Broth works best here, but if you don't have any on hand try chicken stock instead.

Steamed vegetables make a great side dish to a weeknight meal. Serve steamed vegetables with roasted chicken or baked salmon and winter squash for a nourishing meal.

This easy pasta salad makes a great meal prep recipe for school lunches! Other ingredients can also be added, such as sliced kalamata or black olives, cherry tomatoes, and cooked navy beans. If you have fresh basil on hand, try adding a large handful of that as well!

This flavorful North Indian style curry is very easy to make, and if you make it in your Instant Pot you can cut the cooking time down tremendously! Serve with basmati rice, or riced cauliflower if you are on a grain-free diet, and a raw chutney for an easy, nourishing weeknight meal. For faster meal prep, use an 18-ounce glass jar of organic diced tomatoes! Jovial is the brand I use. 

Serve these nutrient-dense breakfast sausages on a busy morning. The patties can be made ahead of time and stored on a covered plate in your fridge for a few days. Serve on a bed of greens with some sliced oranges or concord grapes.

When you have hungry teenagers who need calorically dense meals, try this recipe! It can be made on a weekend and then reheated throughout the week for breakfast on school mornings. Look for uncooked, ground pork breakfast sausage from your local health food store. Regular ground pork can also be used, but you'll need to add some extra salt, pepper, and seasonings.

This antioxidant-rich, anti-inflammatory soup makes a great lunch. Stir in cooked shredded chicken for extra protein. Fresh turmeric can be found in the produce section of your local health food store, usually near the fresh ginger. 

Though this recipe requires some time for the chicken to marinate, it is very easy to put together for a weeknight meal. Leftovers are delicious the next day tossed with some baby arugula, along with a squeeze of lemon and a drizzle of olive oil. Serve this low-FODMAP recipe with steamed green beans or kale for a balanced fall meal.

Shepherd’s Pie is traditionally made with ground lamb, vegetables, and a mashed potato topping. My version works well for the Elimination Diet, as well as other diets such as a Nightshade-Free Diet (no potatoes or tomatoes in this recipe) and the Low-Histamine Diet. Use a Homemade Chicken Stock for best results!

Enjoy these nutrient-dense muffins in Autumn when pumpkins and other squash are in season. Feel free to use canned pumpkin or your own Homemade Pumpkin Purée. These gluten-free and dairy-free muffins make a fun treat for a Halloween gathering!

Here is an easy and nourishing anti-inflammatory soup to enjoy when the weather begins to get cooler. You can add some cooked garbanzo beans or leftover cooked chicken to increase the protein content if you would like. This soup makes a wonderful lunch or light dinner! 

Serve this flavorful stew over cooked brown jasmine rice with a dollop of plain yogurt on top. Replace the squash with potatoes or yams if desired! You can also omit the chickpeas and serve this stew as a Thanksgiving side dish!

This easy Instant Pot black bean soup can be made in minutes! You just need to be sure to soak your dry beans the day before!

Noodle and vegetable stir-fries are easy to prepare for busy weeknight dinners. Many different vegetables can be added, such as thinly sliced green cabbage, chopped bok choy, chopped celery, and chopped zucchini. I have added cooked mung beans to this stir-fry for a source of easily digested soy-free plant-based protein. The sauce here is soy-free as well, however, if you are fine with soy products then replace the coconut aminos with an equal amount of wheat-free tamari.

Roasting a whole chicken for dinner is one of the easiest meals you can make. Leftover roasted chicken can then be used the following days for salads, soups, or grain bowls. The leftover bones and skin can be used to make a delicious bone broth. Serve roasted chicken and potatoes with steamed kale or green beans for an easy, nourishing family meal.

This easy Mediterranean-inspired lunch is rich in potassium and calcium, plus many different beneficial phytochemicals in the tomatoes, basil, olive oil, and peaches. Healthy lunches don't need to be complicated!

If you are following the DASH diet or another healthy eating plan, then it is really helpful to have easy and nutritious meals you can quickly put together. Cottage cheese is a probiotic-rich fermented dairy product that is high in protein and calcium. It is perfect topped with fruit and nuts, or hardboiled eggs and sliced veggies. 

I created this gluten-free and egg-free pie crust recipe over a decade ago! It can also be found in my Nourishing Meals cookbook. This deep dish apple pie recipe is a favorite of many, and I am happy to share it with you here too. The key to this recipe is to use the “superfine” flours as listed below. These are very finely ground, much more than regular gluten-free grain flours. Authentic Foods is the company I buy mine from. They can be found online or possibly at your local health food store.

Crisp fall apples and bitter greens combine well to make a flavorful, nutrient-dense salad. A touch of sour balsamic vinegar combines these two foods beautifully. Top with toasted pumpkin seeds, or try adding some lightly roasted walnuts or hazelnuts. Serve salad with roasted chicken and baked sweet potatoes or winter squash for a nourishing fall meal.

When you are craving an easy comfort food meal, try this recipe! It works best using an enamel-lined cast iron Dutch Oven if you have one. If not, use a heavy bottomed 5- or 6-quart pot with a tight-fitting lid. Serve this gluten-free stovetop casserole with a simple green lettuce salad and a homemade ranch dressing or a crispy vegetable and cabbage slaw.

Brown rice and veggie salads are easy to prep on the weekend in order to have a ready-to-go healthy lunch to take to school or work for the following few days. Add leftover cooked chicken, cooked chickpeas, or feta cheese to the salad if these ingredients fit into your diet.

Do you have ripe bananas that need to be used up? Try cooking them with rolled oats to create a tasty and nutritious twist on plain oatmeal. Your children will love it! We like to top banana oatmeal with creamy organic peanut butter or sunflower seed butter and a touch of raw honey.