Vanilla almond is hands down my favorite granola flavor and I have noticed it is getting increasingly challenging to find it in stores. I have also found that when I do find it, it tends to be a bit sweet for my taste and the almonds can be suspiciously lacking. The high amount of added sugar is the main downside to store-bought granola, but the whole grain oats and mix of nuts or seeds are wonderful nutrient-dense foods to incorporate into your regular diet.
Read MoreThis soup has a nutrient-dense secret. The creamy-dreamy texture comes not from the typical cream or coconut cream, but from blended-up white beans. Beans are pretty much fiber containing superstars and fiber is a nutrition powerhouse. It also happens to make this soup dairy-free, although I still like to pair it with a classic grilled cheese sandwich for childhood nostalgia.
Read MoreThis bread is affectionately called “bug bread” in my house due to the little flecks of seeds and oats throughout the loaf. Making sourdough bread can seem intimidating but I have found it to be pretty forgiving as far as baking goes. The process takes a day or two but it is mostly hands-off and pretty flexible. Some loaves are technically better than others but I have always ended up with something delicious to toast up for my breakfast, griddle as the base for some brothy beans or build a tasty sandwich.
Read MoreUse the sauce as a dipper for chicken, tofu, or veggies. Try tossing it with spaghetti squash for a fun veggie-based take on peanut noodles. Feel free to substitute sunbutter or almond butter for peanut butter if desired.
Read MoreTofu is a great plant-based protein alternative. Try tossing the crispy tofu pieces into curries, stir-fries, or noodle dishes. It is also a fun dipper for flavorful sauces like peanut sauce or BBQ sauce.
Read MoreRice bowls are one of my favorite options for lunch or dinner. I love the contrast of fresh cold veggies with hot rice and flavorful protein. If you are packing it for lunch, put the meat and rice in one container to easily reheat in a microwave and the veggies and spicy mayo in a separate container to add just before eating.
Read MoreThese fritters are perfect to make in the summer when zucchini is taking over the garden. If you have especially large garden zucchini, peel way the thick skins and scoop out the large seeds. The addition of garbanzo bean flour keeps them gluten-free, egg-free, and provides some additional fiber. If you are sensitive to cow’s milk dairy seek out sheep’s milk feta or leave the cheese out. Serve these topped with a cucumber yogurt sauce or marinara.
Read MoreThese muffins are based on my favorite grain-free muffin recipe (see the pumpkin and banana muffins!). Here cocoa powder and chocolate chips give the muffins a rich chocolate flavor, dare I say cupcake like? Plus, the addition of shredded zucchini and applesauce keeps them moist and delicious for up to a week.
Read MoreFor clients looking to improve gut health or better manage blood sugar I suggest including potato salad as a regular part of their meal plans. Cooked and cooled potatoes are full of a special compound called resistant starch. Resistant starch, as the name implies, resists digestion in the small intestine. This means the starch doesn’t increase your blood sugar, instead it makes it way to the large intestine where it becomes food (aka prebiotics) for your good gut bacteria.
Read MoreThis bread is loaded with fiber! Try it toasted and topped with avocado and sliced hard boiled egg, tuna or chicken salad for lunch, a smear of goat cheese with sliced summer tomatoes, or even some nut butter, sliced apples and cinnamon for a snack. You can mix and match the sunflower seeds, pepitas and nuts to include your favorites or what you have in the pantry just make sure to keep the total amount the same and don’t mess with the flaxseed, psyllium husk and chia seeds – those are the glue that holds it all together.
Read MoreI love a good creamy soup. To me the heartier texture feels so much more filling than a brothy soup especially during cooler weather. This soup might remind you of a certain Italian restaurant chain serving up unlimited bowls for lunch. Pair it up with a great Italian chopped salad but skip the breadsticks to avoid that post lunch slump. The soup also freezes beautifully so consider making a double batch, your future self will thank you!
Read MoreRipe bananas, those that are soft with plenty of brown spots, add a pleasant sweetness to these muffins without needing to add refined sugar. If your bananas are less ripe, feel free to add an extra tablespoon or so of maple syrup.
Read MoreSalmon is loaded with healthy, inflammation reducing omega-3 fatty acids which is one of the reasons you should eat wild caught fatty fish twice a week. Canned salmon provides a more budget friendly way to add it to your weekly meal rotation. Try serving these with a simple sauce made with mayo, lemon juice, fresh dill, and capers.
Read MoreTry baking up a batch of these nutrient dense, grain-free, fiber-filled homemade crackers. I love them dipped in hummus as a snack or served alongside a lunch of tuna or egg salad for added crunch. You can change up the flavor by adding your favorite herbs and spices to the mix.
Read MoreThese tasty meatballs were inspired by flavorful Thai sausage but simplified using easier to find grocery store ingredients and forming meatballs instead of stuffing sausage casing. I love eating them with a cabbage salad and a rice wine vinegar dressing, but they would be equally delicious in a lettuce wrap or with sticky rice.
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