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!

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! 

I absolutely love baking with buckwheat flour. It has a robust, earthy flavor and impressive nutritional profile. Paired with a high-quality raw cacao powder and extra virgin olive oil, you get a phytonutrient-rich healing dessert! Both buckwheat flour and cacao powder are rich sources of flavonoids and polyphenols. These compounds have numerous beneficial impacts on different systems in the body. Did you know that polyphenols interact with the gut microbiota and act as prebiotics for beneficial bacteria?

Panang curry is one of my favorite types of Thai curries. It is deeply flavored with spicy chili paste, hints of lime, and a nutty richness from the peanut butter. It is best to find a good quality panang curry paste for this recipe. Look for one at your local food co-op or health food store. Panang curry paste is typically made from Thai red chilies, shallots, lemongrass, garlic, coriander, galangal (Thai ginger), kaffir lime peel, cumin, and sea salt. If you would like more protein, feel free to add some cubed tofu, cooked chickpeas, or cubed halibut to the curry. If adding fish, add it when you add the broccoli and zucchini as it only takes a few minutes to cook.

Black rice, also called purple rice or forbidden rice, is a relatively unknown superfood. It's packed with different compounds that promote gut health, reduce inflammation, and increase longevity. Black rice can be cooked on the stove the same way (and with the same water to rice ratios) that you would cook a pot of brown rice. You can also make black rice in your Instant Pot. Try adding black rice to your weekly meals—use it as a base for grain salads, serve it with curries or bean and vegetable stews, or serve it as a side dish along with baked wild salmon and steamed broccoli.

Going on a gluten-free and dairy-free diet doesn’t mean you need to give up your favorite foods, you just need to switch out the ingredients you are using! This gluten-free waffle recipe is easy enough to make as long as you have a few basic ingredients on hand. Try making a double batch on the weekend and freeze the extras to have on hand for quick breakfasts during the week. Children can use a toaster oven to reheat frozen waffles for breakfasts or after-school snacks. 

Making your own lacto-fermented hot sauce is a wonderful way to naturally preserve your hot pepper garden harvest! Once fermented, the hot sauce should last for about 9 to 12 months in your refrigerator. Use this tangy and spicy hot sauce to top scrambled eggs, stir-fries, soups, and all types of Thai food!

Elimination diet cookies made from plantains! You'll love these chewy spice cookies if you are following our Elimination Diet or another special diet such as an autoimmune diet, gluten-free diet, paleo diet, or vegan diet! They are also a perfect treat to introduce to older babies and toddlers. Once your baby is okay chewing soft foods then try making these cookies.

I'm excited to be sharing this amazing apple crisp recipe with you today. It's made with prebiotic-rich tigernut flour, which is a healthy, grain-free, nut-free, gluten-free flour. Going on an elimination diet can be challenging sometimes, especially during the holidays and family gatherings where food plays such an integral role in the celebration. Having alternatives that are just as tasty as your old favorites can make it much easier to stick to your new diet.

If you have children and are in need of some inspiration on getting them to love their veggies, then this kid-friendly recipe is for you. I'm visiting my family in Wisconsin now. My children love to play with my brother's four children who are all in a similar age range as my children.