Dragon Fruit Protein Bites
Not only does dragon fruit showcase a beautifully deep and inviting color, but it is also nutrient-dense and rich in fiber, antioxidants, vitamins, and minerals. I’ve crafted a protein energy bite and enhanced the flavor with fresh lemon and a touch of sweetness for a perfectly balanced treat.
Butternut Squash “Cheese” Sauce
A heavenly sauce that you’ll have in the refrigerator all week to complement any meal like baked potatoes or fries, pasta, veggies, or my favorite enchiladas. The sweet nutty taste of butternut is versatile in both sweet and savory dishes. It is high in nutrients like vitamins A, and C. Also, rich in potassium, magnesium, and disease-fighting antioxidants.
Lemon, Ginger and Blueberry Protein Bites
Lemon, ginger, and blueberries combine to create this delightful, nutritious snack. The tartness of the lemon balances the sweetness of the blueberries, while ginger adds a refreshing ,complex kick that promotes health. Head to the kitchen and savor this latest addition to a gut-driven lifestyle with delicious, gut-friendly treats everyone will enjoy.
Avocado Dipping Sauce
Healthy fats and a creamy, herb-enhanced dip complement any sandwich, taco, veggie burger, or roasted vegetables. It is also the perfect condiment to a Buddha Bowl.
Cauliflower, Fennel, and White Bean Soup
The cauliflower is the foundation of this soup, but adding the fennel lends a slightly sweet anise flavor, and the white beans contribute to the creamy texture.
Cauliflower and Red Lentil Bolognese
Cauliflower tout nutrients that are especially high in vitamin C, K, B6 (brain health), and folate. Red lentils are also superior in B vitamins and hit high marks for protein, fiber, and carbs that are heart-healthy, manage blood sugar, and support the digestive tract. Sneaking in the additional roasted vegetables adds flavor and more diversity to feed those beneficial microbes we need for our best health.
Purple Potato Gnocchi
The most consumed potato in Okinawa is this unique-colored Japanese sweet potato. The purple color comes from natural pigments called anthocyanins, which have antioxidant properties. Additionally, the anthocyanins in purple potatoes have been associated with potential health benefits, including anti-inflammatory and antioxidant effects. Get creative and add these to soups or stews or come up with your unique way to showcase the potatoes that people eat daily in the blue zones and live to 100. Longevity and clean eating. Looks like they are on to something.
Collard Green Superfood Wrap
This is a great way to get your daily dose of vitamin A, vitamin C , potassium, iron, folate, B6 and much-needed fiber for a healthy microbiome.Collard greens boost bone and liver health, and aid in optimal digestion.Prepare collard greens by steaming in a skillet with about 2 inches of salted (optional) water. Dip greens one at a time until softened (about 10 – 20 seconds). Lay flat on a kitchen towel to dry. Trim the thick part of the stem away.
Escarole and Endive Salad
The wonderful thing about escarole is the slightly bitter taste of the outer leaves and the sweet and tender inner leaves. It is the perfect centerpiece of a salad packed with vitamins A, K, C, fiber, and folate. The addition of endive, roasted veggies, and lentils brings these powerhouse greens to life as the perfect plant-based meal. Complementing and popping the flavors is a lemon and olive vinaigrette. Leftovers hold up well for a next-day lunch.
Spiced Pumpkin Bites
Pumpkin is a powerhouse of vitamins and minerals not to be ignored. The antioxidant beta-carotene converts to vitamin A, which is essential for eye health, immune functions, and skin health. There is also a hearty dose of vitamin C and dietary fiber. Making small shifts like these puts you in the driver’s seat when it comes to nourishing and indulging with foods that support immune, heart health, and beyond!