If your body and brain aren’t getting the right nutrients, if you’re all-over inflamed, if you have gut issues or hidden food sensitivities, it’s hard to find ease in eating. Focus on whole, unprocessed foods rich in nutrients that tame inflammation, heal your gut, balance blood sugar and nourish your body. Try these:
Japanese Eggplant and Shiitakes with Lemongrass + Basil. This fast, flavorful Asian stir-fry is loaded with shiitakes and garlic—proven to promote optimal immunity—plus lots of fiber and antioxidants. Oh, and did we mention (inflammation-busting, immune-boosting) sweet potatoes?
Breakfast, Not Boring. Shake up your (yawn) breakfast smoothie routine, with clean, substantial morning meals. These innovative a.m. selections are packed with protein—more than 15 grams per serving—plus disease-preventive antioxidants and slow-burning carbs to sustain your stamina well past lunchtime.
Down-South Saag (and Buttermilk Naan). When Southern girls (me) make Indian food: this take on the traditional spinach saag uses collards—high in cancer-preventive compounds, with a sturdy texture that stands up to longer cooking times, infusing the leaves with fragrant spices. This (vegan) version is simmered in coconut milk and abundantly seasoned with curry and garlic, for a rich, robust and immune-supportive side.
Easiest-ever Kimchi. You know the drill: fermented foods are full of good-for-you bacteria, shown to ease digestion, enhance immunity and uplift mood—and homemade ferments have a vast array of beneficial bugs you’ll never find in store-bought versions. Start with this easiest-ever kimchi, for a foolproof ferment.
Guacamole, But Better. Fresh green peas add vibrant color and a light, summery flavor to ho-hum guac (and loads of fiber and protective antioxidants). It’s super-simple: barely blanch peas, then whirl them with lime juice, cilantro, jalapeno pepper and avocado. Use thawed frozen peas for faster prep, and add garlic for a pungent twist (and extra immune-boosting).
Poke, Poke—Plus Burrito. These speedy, easy Asian eats feature clean, lean protein and abundant vegetables, all packed with science-backed benefits. Try these three innovative takes on poke and sushi burritos, and uplevel the healing power of your poke bowl.
.
DIY Super-Raspberry Jam. A speedy sugar-free jam with just three ingredients: raspberries, fruit juice and chia seeds—added to create a thick, rich spread, without tons of sugar or long cooking times that damage nutrients. And chia seeds are high in omega-3 fats, protein and fiber—hello, super-jam!
Summer, Please: Jicama, Mango and Grapefruit Salad. Crunchy jicama, sweet mango and zesty grapefruit make a clean, appealing summer salad that’s packed with healing phytochemicals, and open to interpretation: toss in papaya, cucumbers, red onions, yellow bell peppers. It’s finished with a bright, streamlined combo of lime juice, grapefruit juice and cilantro; add minced jalapenos for a lively zing.
Yes-You-Can Keto Fudge. For low-carb devotees: satisfy your sweet tooth with these effortless fudge-y bites (just four ingredients). Bonus: they’re vegan, gluten-free, sugar-free and all the rest. This version uses erythritol, or sub stevia, monk fruit or xylitol. They’re finished with a sprinkle of coconut, or use coarse sea salt for an intriguing option.
For more recipe samples and selections, along with footnotes, research and science-backed benefits: ask me!