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.
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.