Chef Ellen

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!

Spiral Zoodle Pasta

This is a delicious way to experiment with a wide range of flavors that come together in a delightful meal. If you are in Reset, substitutions are noted. .

Verde Veggie Jackfruit Tacos

I like to be prepared with ingredients at home. We can’t always be on top of meal prep, but I did have a can of jack fruit, black beans, veggies, and some green enchilada sauce. I always have tortillas in the freezer and made some of my vegan queso earlier in the week because you can always do something with that as it is a versatile sauce with many uses. The beauty of this recipe is that I encourage you to use veggies you like and feel free to switch up the greens, switch up the pepper with diced broccoli, and omit the chilis if that’s not your jam. You will still come up with a delicious filling that will be delicious and provide nourishment. Vegan Queso Nut cheeses seem to be all the rage, but we must be mindful of too much saturated fat in our diets for optimal gut health. Therefore, I created a plant-based queso with oats, carrots, and red pepper as the main ingredients. This tasty queso is versatile, creamy, and a snap to make for dishes all week long. For example, a veggie bowl, a baked potato, dipping sauce for roasted veggies, tacos, quesadillas, or skillet nachos

Hearty Hearts of Palm Stir-fry

Stir-frying is a valuable method used to cook vegetables quickly over high heat, preserving nutrients for maximum retention. You are also getting a variety of nutrients in one meal. Using the hearts of palm noodles knocked it out of the park here providing a variety of vitamins and minerals you typically don’t find in your run-of-the-mill pastas. I used an orange teriyaki sauce and added in a sticky ginger tempeh. Of course, this is customizable to suit your specific tastes and needs but I’ve provided a quick and easy recipe below for when you want a nutritious gut-friendly meal on the table to feed those microbes.

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.