Cream of the Crop Cabbage Soup
Cabbage soup is versatile and a perfect example of a soup that allows for a wide range of ingredients, flavors, and herbs to meld into one nutritious meal for all. Low in calories and high in vitamins, minerals, and fiber. In addition, cabbage soup is often known for its anti-inflammatory properties with the presence of a hefty dose of antioxidant-rich ingredients. Remember, most soups, if there are extras are wonderful the next day.
Chai Pear & Apple Compote
This simple, nutritious, and satisfying stewed fruit made with warming spices is the perfect way to add much-needed fiber, vitamins, and minerals to a meal. The compote, with no added sugars, can be eaten alone or added to buckwheat cereal (pictured), oatmeal, parfaits, granola, pancakes and so much more! Pears, just like apples are a nutrient powerhouse containing an array of minerals we are often lacking. The chai spice is added for the delightful flavor but also its anti-inflammatory properties. Cinnamon helps balance blood sugar and ginger and turmeric join in too with additional gut-friendly benefits. Cardamon and nutmeg have chemical compounds that are anti-bacterial and anti-inflammatory.
Get Your Green Salad Dressing
Embrace the perks of added greens by making your salad dressing at home. Freshness, customize as you wish, and control over quality ingredients far outweigh store-bought. Use up extra greens, reduce waste, save money, and reap a full spectrum of nutrient benefits.
Crunchy Chopped Asian Tofu & Cabbage Slaw
This recipe from my first book has been revived and polished up for your gut-friendly library of meal selections. This delicious combination of plant-based nutrition is superior in nutrients, but the varied flavors and textures will have you assembling it all summer long. It is an excellent meal rich in fiber, heart-healthy fats and plant-based protein. When your weekly menu features plant diversity, you provide your gut microbiome with a wide range of antioxidants and anti-inflammatory compounds that aid in and protect against diseases and reduce whole-body inflammatory response. Satisfy and enhance your pallet with this convenient option that holds up well for a second-day meal.
Pumpkin Buckwheat Pancakes
Why buckwheat? Buckwheat is not a grain but is considered a fruit seed and part of the rhubarb family. This high-performance grain has many health-boosting nutrients and phytochemicals. Phytochemicals are compounds produced by plants that protect cells from damage that could lead to cancer. In addition, this seed is the richest source of rutin, an antioxidant touted to cut your risk of cardiovascular disease, blood clots, inflammation, and blood pressure. Buckwheat is also a natural source of D-chiro-inositol. Inositol assists in the body’s crucial function of cellular growth. It is a type of sugar that aids in the body producing insulin.
Banana Buckwheat Porridge
Buckwheat is not new to the culinary world, although sometimes it takes a backseat to other grains. Often confused with grains, it is actually a fruit and kin to the rhubarb family. It’s an impressive grain-like plant food bursting with essential amino acids, fiber, and flavonoids. Cream of buckwheat cereal also known as buckwheat grits are finely ground groats. Groats come from kasha, which is the name for roasted, hulled buckwheat kernels. It’s super healthful and the perfect way to start the day. The addition of fresh fruit adds natural sweetness and an abundance of antioxidants from plant foods.
Cinnamon Raisin Quinoa Waffles
Take the traditional waffle and transform it into a delectable, nutritious, and enjoyable experience. Cinnamon Raisin was the inspiration but was created with various health benefits. No refined carbs or sugars here. A nutritional boost with ground flaxseed, quinoa flakes, and buckwheat. Instead of empty calories, this dish will provide more fiber, protein, omega-3 fatty acids, healthy fats, and a delicious taste beneficial for any time your heart desires.
Banana Blueberry Buckwheat Muffins
This oil-free muffin is also naturally sweetened with fruit. It’s a great breakfast option or the perfect balanced snack made with buckwheat cereal. Buckwheat is a highly nutritious, easily digested superfood, and a wonderful source of protein containing all nine essential amino acids. Makes about a dozen
Cherry Nice Cream
Dark cherries get their deep rich color from anthocyanins, which are a chemical compound of antioxidants found in red, blue, and purple fruits and veggies. These compounds prevent inflammation, increase blood flow, and benefit memory and brain health. This low-calorie high-fiber dessert supports digestive health and healthy blood sugar levels. Superfood, plant-based with a multitude of vitamins and minerals for optimal wellness and your snacking enjoyment!
Chai Sweet Potato Muffins
Chai spices like ginger, cinnamon, and cardamom, may help to promote healthy digestion and reduce bloating. The combination of these warming spices with sweet potatoes, loaded with fiber, beta carotene, vitamins A, B, C, and antioxidants is not only delicious but supports a healthy immune system.