Who says snacking has to be unhealthy? These mini bites of deliciousness pack an extraordinary punch - not only are they full of flavor and easy to make, but the addition of lavender (or ginger) as a substitute gives them an exotic twist. Not only that, lemons provide essential nutrients like vitamin C, which help support your immune system! The sour juice acts as a natural digestive stimulant for digestion too – so go ahead and give these snacks a try!
This Borlotti Bean and Parsley Dip is a plant-protein powerhouse. Borlotti beans offer a very well-balanced nutritional profile. In fact, just 1 cup of cooked borlotti beans yields 18 grams or 77% of the RDA for fiber to complement its 17 grams of clean plant protein! Borlotti beans are also high in iron, copper, manganese, potassium, magnesium, phosphorus and calcium.
This Japanese Soba Noodle Soup is fresh, appetizing and extremely nutritious. It’s also versatile as you can customize your meal with the vegetables you have at home. Soba noodles are made from buckwheat and are, therefore naturally gluten-free. They’re high in protein and fiber, making a meal that leaves you satisfied and full of energy for the rest of the day.
Golden milk is a healing, anti-inflammatory beverage that owes its brilliant yellow hue to turmeric. Coconut milk adds healthy fat. Along with the black pepper, it helps our bodies absorb the fat-soluble turmeric. Add additional spices like cinnamon, ginger, and nutmeg to make a healing turmeric chai latte with an extra antioxidant and anti-inflammatory boost. Our preferred sweeteners are stevia and monk fruit.
This Rainbow Garden Salad is a party for your gut bugs. Plant-based diversity is key to a healthy and vibrant gut ecosystem and the more rainbow-colored your plate is, the healthier your gut is going to be. This salad can be served as a side to a mains dish or by simply adding some legumes or nuts, this dish could be a meal in itself.
This deliciously flavoursome, Italian-inspired soup brings the best out of seasonal fennel and tomatoes. Roasted with garlic and onion to intensify the flavors, this soup is a great starter for a cold night’s dinner or can also be served as a cold dish in summer. Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer. They are also a great source of vitamin C.
Beets are nutritional powerhouses. They contain a group of phytonutrients called betalains, that support detoxification through an important Phase II detoxification step in the liver as well as kidney function. Betalains found in beets can help with this detox process of turning fat-soluble toxins into water-soluble ones, making them easier to excrete from the body.
Are you a hummus lover?! This hummus recipe is very easy to make and it tastes better and is so much more satisfying than anything you will find at a store. It comes together quickly with chickpeas, tahini and basic plant-based pantry staples. It is rich in fiber and protein and is a quick snack, dip or addition to any sandwich, wrap or salad. Why not give this delicious garlic hummus recipe a whirl and let us know what you think in the comments?
Chickpeas are a great source of plant-based protein. In fact, weight for weight, chickpeas contain almost as much protein as fillet steak, at a fraction of the cost and with many more health benefits. Chickpeas help to reduce cholesterol and protect against heart disease, circulatory problems and bowel cancer. Chickpeas are also great for both the gut and the immune system as they feed the beneficial bacteria in your gut and promote a healthy microbiome.
Packed full of fiber-rich foods, this scrambled tofu dish is a gut-changer. High-fiber foods feed the healthy bacteria in our gut that improve immune function, reduce inflammation and chronic disease and even help to regulate mood. Thanks to all of that plus a healthy serving of turmeric, this is a highly anti-inflammatory dish.
Chia seeds are a great superfood for so many reasons! -They’re packed with heart-healthy omega-3 fatty acids -They’re a good source of plant-based protein -They absorb 10 times their weight in liquid making them the ultimate hydrator -They’re an excellent source of antioxidants, vitamins and minerals We love chia pudding because it is so versatile, and it can be prepared with different fruit juices, plant-based milk, spices, nuts, seeds, granolas, and fruits. The possibilities are endless!
This hearty and warming dish is packed full of protein thanks to the chickpeas. In fact, weight for weight, chickpeas contain almost as much protein as fillet steak, at a fraction of the cost and with many more health benefits. Chickpeas help to reduce cholesterol and protect against heart disease, circulatory problems and bowel cancer. Chickpeas are also great for both the gut and the immune system as they feed the beneficial bacteria in your gut and promote a healthy microbiome.
This is a delicious and hearty Mediterranean dish to be enjoyed with a salad or bread. These giant white beans are buttery and tender. They are first boiled, then cooked in the oven with herbs and spices. Lima beans are a great source of protein as well as being low GI. They’re also packed with fiber to feed those good bugs in our gut, help regulate blood sugar and boost our immune system.
This creamy, luscious dressing is a versatile base that is delicious on its own or can be transformed by adding herbs or spices. Tofu is a rich source of plant-based protein and turns any plate of simple veggies into a wonderfully satisfying meal. Not only does it make a deliciously creamy salad dressing, it also goes well in wraps, burgers or even as a dip. Kept in an airtight container, the dressing keeps well for up to five days in the fridge.
These Rainbow Rice Paper Rolls are wonderfully vibrant and refreshing. Eating a rainbow plate of different vegetables is the best thing you can do for your gut. You can add whatever veggies you would like or have in your fridge. Marinated tofu and avocado are also great tasty additions that offer protein and monounsaturated fat.
Warm and colorful vegetables are such a comforting food to create, smell and savor. Nutrient-dense and full of fiber, you are literally feeding your gut microbes with this hearty dish. Bake them in the oven or throw into a barbecue or grill. The miso marinated tofu adds that extra flavor that really complements the vegetables.
Bircher Muesli is a tremendously quick, easy and healthy breakfast but it also makes a great snack or even dessert. It’s also a raw dish as no cooking is required. Oats are a great form of soluble fiber which helps to slow digestion and stabilize blood sugar. They’re also very low in glycemic load and are a great source of B vitamins and antioxidants. Why not try out this recipe and let us know what you think in the comments?
You can skip the risks that come with bone broth and treat yourself to a warm, soothing veggie broth that is loaded with nutrients to nourish your gut. This formula also contains known immune-boosters, making it an excellent option for when you’re not feeling well. Seaweed is a healthy source of bioavailable collagen. Ginger and turmeric tame inflammation, while mushrooms and carrots provide polyphenols and prebiotics. Thyme is an antiviral herb that is known to support respiratory health.
Walnuts and chia seeds are both rich in alpha-linolenic acid, an omega-3 fatty acid. Walnuts also possess more polyphenolic compounds than any other type of nut. Both omega-3 fatty acids and polyphenols counteract oxidative stress and inflammation, two drivers of cognitive decline. Chia seeds are high in fiber, which acts as pre-and probiotics and feeds the beneficial bacteria in our gut–the same bacteria that help produce neurotransmitters that help regulate your gut-brain connection.
Falafel is a traditional Middle Eastern dish, usually served in Lebanese bread with hummus, tomatoes, lettuce and onion. Chickpeas are a great source of plant-based protein, fiber and a variety of vitamins and minerals. Some of their many benefits include: - Keeps you feeling full and assist with weight management - Regulates your blood sugar - Improves digestion - Protects against chronic disease such as heart disease and diabetes - Promotes brain health
This is a recipe that your immune system will love. Curcumin, the active ingredient in turmeric, is perhaps most well-known for its potent anti-inflammatory activity. It also possesses antiviral, antibacterial, antifungal & antioxidant properties. Through its prebiotic-like actions, curcumin can influence gut microbiota and support the gut-immune connection. Studies have also shown curcumin is capable of lowering cortisol levels, & elevated cortisol levels may impair the immune system.