Archives: Recipes

Sneaking some fiber into your family’s diet isn’t difficult when you use nutrient-dense, fiber-rich whole grain flours like buckwheat, which easily transforms into fluffy-on-the-inside, crispy-on-the-outside waffles. Buckwheat flour contains a whopping 12 grams of fiber per cup including prebiotic fiber and resistant starch that have been shown to feed healthy bacteria in the gut. Enjoy these waffles for breakfast, as a snack or as running fuel for long training sessions.

Crunchy tofu croutons replace bread croutons with just as much crunch and flavor, but with lots of plant-based protein and phytonutrients. Top them on salads and grain bowls. If you have an Air Fryer, this would be the time to dust it off and use it, since tofu croutons get extra crispy in the Air Fryer!

Oolong, or “black dragon” teas, are made from whole leaves that are semi-oxidized. The level of oxidation and the processing method determines the flavor profile, which can range from earthy to nutty to floral to fruity to sweet. Steeping oolong tea for 2–3 minutes results in creamy notes. Steeping oolong tea for 5–10 minutes results in floral notes. Let us know which you prefer in the comments!

With origins in India, warm and soothing Masala Chai is black tea steeped with fragrant and healing spices like clove, cardamom, and peppercorns. Feel free to get creative and experiment with your own chai blend, adding more or less of your favorite or not-so-favorite spices.

White tea is a young, minimally processed tea. It hails from the same plant as black and green tea, Camellia sinensis, and is also chock-full of polyphenols called catechins, which act as antioxidants, scavenging free radicals. To avoid bitter notes, steep the tea for only 2–3 minutes.

There’s more to turmeric than its bright, cheery color! Research shows that the compound that gives turmeric its color, curcumin, may have the potential to fight inflammation, depression, and heart disease. This sauce is super versatile (see Chef’s Notes below for ideas!) and is the perfect vehicle to get in a dose of turmeric to help maintain overall health.

Cover your nutritional bases first thing in the morning with these scrumptious Blueberry Poppy Seed Pancakes. Get omega-3s from flax meal; fiber, protein, and iron from buckwheat; calcium from poppy seeds; and vitamin C from blueberries. What’s more, these fluffy pancakes also have an optimal blend of macronutrients plus lots of fiber that will help to balance blood sugar and keep you satiated throughout the morning.

Bursting with flavor, textures, and nutrients, Super Greens Salad with Bulgur and Lentils is super satisfying! It’s filling, too, so it can easily serve two people as a main dish or four people as a side dish. This delightful salad comes together in minutes when the dressing, bulgur, and lentils are ready to go. Pro tip: If you’re cooking the bulgur and lentils from scratch, plan to cook them at the same time since bulgur cooks in 12–15 minutes and lentils cook in 25–30 minutes. While they’re cooking, prep your dressing. Having these three components available will make assembling this dish a breeze!

Your tastebuds, soul, and belly will be happy when you have this dressing ready-to-go in your fridge so you can add it to salads, veggies, and grains. Its creamy texture will please your palate, probiotic-rich yogurt will heal your gut, and zesty flavor will uplevel just about any meal. It’s simple to make with a little planning to ensure you have all the ingredients on hand!

Cauliflower teems with nutrients like fiber, vitamin C, iron, B6, and folate. It’s also one of the most versatile foods around — it can make a creamy base, crunchy snack, steamed side, and more. Enjoying this cruciferous veggie as a cauliflower taco will not disappoint! What makes these tacos even more special, from both a nutritional and flavor standpoint, is that the cauliflower will be baked with your own homemade sweet chili sauce. Using date paste instead of processed sugar, which is typically found in store-bought sweet chili sauce, adds fiber, potassium, and even more iron. Wrap your filling in whole grain tortillas to boost the iron content, or in leafy greens for vitamin K, folate, and calcium.