Full body health begins with the little things we do every day. Did you know that incorporating fresh herbs and spices into your meals adds thousands of flavonoid compounds that benefit your health and the health of your microbiome? Flavonoids from plant foods have been found to possess antioxidant and anti-inflammatory properties, are protective against neuroinflammation and neurodegeneration, and help prevent a wide range of cancers. Fresh basil, cilantro, mint, parsley, rosemary, thyme garlic, turmeric, and ginger are herbs and spices that can easily be incorporated into your daily meals. Not only do these herbs brighten the flavors of the final dish, but they add an abundance of phytonutrients that reduce inflammation and prevent disease!
Full body health begins with the little things we do every day. Did you know that incorporating fresh herbs and spices into your meals adds thousands of flavonoid compounds that benefit your health and the health of your microbiome? Flavonoids from plant foods have been found to possess antioxidant and anti-inflammatory properties, are protective against neuroinflammation and neurodegeneration, and help prevent a wide range of cancers. Fresh basil, cilantro, mint, parsley, rosemary, thyme garlic, turmeric, and ginger are herbs and spices that can easily be incorporated into your daily meals. Not only do these herbs brighten the flavors of the final dish, but they add an abundance of phytonutrients that reduce inflammation and prevent disease!
Lentil dal is an easy and inexpensive meat-free meal to make for dinner, even on a busy weeknight! Although it may require some cooking time, there is very little prep work involved. Lentils are high in folate, and anti-inflammatory and anti-cancer polyphenols. They also contain about 12 grams of protein per quarter cup (uncooked)! Serve dal with cooked white or brown rice and this Raw Cilantro-Lime Chutney for an easy, nourishing meal.
These classic chocolate chip cookies are made with healthier ingredients and are gluten-free! The butter can be replaced with softened coconut oil or shortening to make them dairy-free! Pack one of these nutrient-dense chocolate chip cookies in a child's lunchbox, or serve with a cup of almond milk for a great after-school snack!
Tacos can be such an easy and healthy dinner when made with nutrient-dense ingredients! This recipe is great to make when you are short on time and need to quickly get a healthy meal on the dinner table. Add extra jalapeños to the slaw for more spice!
This dairy- and gluten-free meal is quick, easy, and nutrient-dense! I would highly recommend making a double batch if you have hungry teenagers! Serve with steamed broccoli or green beans for a simple, balanced meal.
These antioxidant-rich vegetarian burgers are so easy to make, you just need a food processor! Serve burgers wrapped in lettuce leaves with a dollop of plain Greek yogurt and your favorite fixings! Leftover burgers can be served cold or room temp the next day on a salad.
Radicchio, Celery, and Bacon Salad with Creamy Horseradish Dressing
This lovely salad is perfectly balanced with contrasting flavors—bitter, salty, sour, spicy, and umami! Radicchio is a bitter "green" that helps to stimulate all aspects of the digestive process.
This low-carb, high-protein meal is delicious for breakfast, lunch, or dinner! Frozen riced cauliflower can be used in place of the head of fresh cauliflower to reduce prep time!
Rice bowls are so easy to prep! Once all of the ingredients are ready to go, they can all be stored in your fridge in separate containers for quick lunches or meals to-go. Begin by cooking the rice, either on the stovetop or in an Instant Pot, then marinate the chicken, prep the veggies, and make the dressing. The ingredient list may seem long, but it is a very easy recipe to make! Wasabi powder is made from dried Japanese horseradish; it is very pungent and spicy. Be sure to use a brand that does not contain any extra ingredients or colorings.
Serve this hearty detox salad for lunch or dinner! All of the components can be prepped ahead of time and stored separately in your fridge for an easy meal in minutes. Use a damp paper towel or tea towel to cover the salad and place it in your fridge for up to three days. Other delicious additions to this salad include thinly sliced red onions, green onions, sprouts, and toasted sunflower seeds!
This classic American-style casserole is perfect if you have a few growing teenagers in your house who need calorie-dense food! Serve with steamed broccoli or a simple green salad for a nourishing family meal.
Serve these easy sheet pan meatballs with your favorite green salad, steamed vegetables, or a cabbage slaw! They are also delicious served with warm zucchini noodles and olive oil.
This easy grain-free, nut-free cake is perfect to make during berry season! Use fresh raspberries, blackberries, or marionberries. For a single layer cake, cut the recipe in half. Use Whipped Coconut Cream or whipped heavy cream in between the layers and top with fresh berries and edible flowers if desired.
These steak kebobs can be made with beef stew meat or your favorite cut of beef. The trick to tenderizing the meat is to soak it in the vinegar marinade! Let it marinate on your counter for a minimum of 30 minutes or in your fridge for up to 3 hours. Serve kebobs with a summer garden salad for an easy, nourishing meal.
Serve these decadent gluten-free, lactose-free peanut butter brownies at your next holiday gathering. Sometimes it is good to have healthier gluten-free versions of traditional favorites when you are in need of a dessert to share!
Serve this nutrient-dense nut-free treat as an after-school snack for your children, or pack a jar in your child's lunchbox! This pudding recipe also makes a great treat to have on hand during the summer months. Store in covered jars in your refrigerator for up to a week.
Chia pudding made with real food ingredients is a powerhouse of nutrients—especially important for growing, active children! This nut- and dairy-free pudding recipe is rich in polyphenols, protein, healthy fats, fiber, complex carbohydrates, calcium, and magnesium. In fact, one serving contains over 13 grams of protein, 29 grams of healthy fats, 31 grams of carbohydrates, 10 grams of fiber, and over 230mg of calcium! Chia seeds also have a high antioxidant activity due to their high levels of various polyphenols. Not only can this lower inflammation throughout the body by reducing free radicals, but polyphenols also act as pre-biotics in the gut, promoting the growth of beneficial bacteria!
Chia pudding made with real food ingredients is a powerhouse of nutrients—especially important for growing, active children! This nut- and dairy-free pudding recipe is rich in polyphenols, protein, healthy fats, fiber, complex carbohydrates, calcium, and magnesium. In fact, one serving contains over 13 grams of protein, 29 grams of healthy fats, 31 grams of carbohydrates, 10 grams of fiber, and over 230mg of calcium! Chia seeds also have a high antioxidant activity due to their high levels of various polyphenols. Not only can this lower inflammation throughout the body by reducing free radicals, but polyphenols also act as pre-biotics in the gut, promoting the growth of beneficial bacteria!
Balsamic vinegar blended with fresh cherries creates the most divine salad dressing! Serve dressing with a fresh salad made from leaf lettuce, roasted pecans, thinly sliced red onions, and pitted fresh cherries. I use a small hand-held cherry pitter to quickly remove cherry pits from a small number of cherries. If you want to pit more cherries at once for freezer storage, I recommend this cherry pitter.
Pistou is similar to pesto but without any nuts or seeds. My version uses a little nutritional yeast to make it dairy-free. You can replace the nutritional yeast with a few tablespoons of shredded parmesan if desired! Serve with gluten-free focaccia bread or this cheesy grain-free focaccia bread!
These easy bacon-wrapped meatballs are delicious served for breakfast, dinner, or as an appetizer! The ground chicken can be replaced with ground turkey or ground pork if desired. Serve meatballs with a simple dinner salad and baked winter squash for a nourishing meal.
This easy keto dessert can be made in minutes! Serve with a few spoonfuls of fresh raspberries or blueberries. If you have a high-quality orange essential oil on hand, try adding about 10 drops to the mixture during the last 10 seconds of blending.
Noodle stir-fries are very easy to make in only a matter of minutes! Instead of cooking the noodles, they are first soaked in hot water and then stir-fried. It is best to use the largest skillet you own (a 12-inch or 14-inch size) or a stainless steel wok for this recipe. Peanut butter or sunflower seed butter can replace the almond butter in the sauce if desired.
Serve this anti-inflammatory drink on a hot summer afternoon. If you are unaccustomed to eating a lot of turmeric, you may want to start with half the amount (turmeric has a bitter edge to it).
These sugar-free and grain-free muffins are a great way to use up your summer garden zucchini harvest! Serve for breakfast or as a hearty afternoon snack with a mug of tulsi tea. This recipe has been designed for specific diets that don't allow most sweeteners such as the Specific Carbohydrate Diet and SIBO Specific Diet.
This simple chicken taco recipe requires an Instant Pot—if you don't have one, use a slow cooker instead. Simply cook everything on low for 6 to 8 hours, or on high for 4 to 6 hours. If you eat dairy, serve tacos with shredded sharp cheddar cheese! Leftover taco meat can be frozen in separate small containers for later use.
Once the rack of lamb is cut into lamb chops, this recipe takes only minutes to prepare and cook! Use a coffee grinder (not used for grinding coffee beans) for creating the spice crust mixture. Serve lamb chops with Carrot Purée and Steamed Green Beans for an easy nutrient-dense meal.
Carrot purée is an easy-to-digest carbohydrate for those experiencing digestive imbalances. Serve with a meat or fish entrée and a raw or steamed green vegetable for a balanced meal.
How to Use an Instant Pot (and how to make Indian Spiced Rice)
An Instant Pot is an electric pressure cooker, and it's a lot easier and safer to use than a stovetop pressure cooker. Once you've started using one, you'll wonder how you ever lived without it! Many Nourishing Meals members have asked me to do a video demonstrating how to use an Instant Pot in order to utilize the hundreds of Instant Pot recipes I have tagged in our membership section.
An Instant Pot is an electric pressure cooker, and it's a lot easier and safer to use than a stovetop pressure cooker. Once you've started using one, you'll wonder how you ever lived without it! Many Nourishing Meals members have asked me to do a video demonstrating how to use an Instant Pot in order to utilize the hundreds of Instant Pot recipes I have tagged in our membership section.
Baharat seasoning is a Middle Eastern spice blend made from ground cumin, coriander, black pepper, cinnamon, cardamom, cloves, allspice, rose petals, ginger, and nutmeg. Look for it in the spice section at your local health food store. These easy sheet pan lamb meatballs and roasted cauliflower pair well with a simple shaved cucumber, lemon, and parsley salad for a low-carb, nutrient-dense meal!
Black radishes are a root vegetable in the cruciferous family of vegetables. They have a stronger flavor and a slight bitter bite compared to regular red radishes. Black radishes are excellent for stimulating digestion, and for upregulating detoxification pathways. Serve salad with your favorite Asian-inspired main dish. The salad will last a few days in the fridge; add it to leftover black rice and chicken for a quick, nutritious meal on the go!
Serve this delicious grain-free cake during peach season! Other stone fruits can be used, such as fresh apricots, plums, or pitted cherries—be sure that your fruit is not overripe! It is best to use ripe, but firm, fruit for this cake recipe.
Arugula, Chicken, and Quinoa Salad with Creamy Beetroot Dressing
This nutrient-dense salad can be prepped ahead of time. Store all of the components—cooked chicken, cooked quinoa, arugula, cooked beets, and dressing—in separate containers in your fridge. Toss together a nourishing lunch in minutes with all of your prepped ingredients!
All types of summer squash work for this recipe. Try zucchini, patty pan, yellow squash, or crookneck. It is best to use younger, smaller squash as they contain less water compared to older, more mature squash. Serve roasted squash with any type of Southwestern or Mexican-style main dish.
This grain-free and nut-free banana bread is a great way to use up the ripe bananas you have sitting in your fruit bowl! Serve banana bread for breakfast with a cup of tea, or pack a slice in your child's lunchbox for school.
