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Meals

Broccoli and Sweet Potato Pie

Broccoli and Sweet Potato Pie

This savory pie offers a concentrated dose of vitamins, minerals, fiber and protective plant compounds with relatively low calories. Sweet potatoes and broccoli are rich sources of beta-carotene, which is converted to vitamin A to support healthy vision and cell growth. Both sweet potatoes and broccoli supply fiber, which promotes digestion and gut health. Overall, the synergy between the sweet potatoes and broccoli makes this veggie pie a nutritious gluten-free meal that offers antioxidants, fiber, vitamins, and anti-inflammatory benefits.

Vegetable Patties

Vegetable Patties

These veggie patties are nutritious, gluten-free and lower in FODMAPs. The sweet potato adds fiber, vitamin A and lovely color. These patties often use gluten-free whole grains like rice flour, making them safe for those with celiac disease or gluten intolerance. Sweet potato provides over 100% of the daily recommended amount of vitamin A per serving. This supports healthy vision, immunity and cell growth. The combination of sweet potato, chickpeas, and vegetables supplies a significant amount of fiber to promote digestion and heart health. Enjoy!

Red Pepper Stuffed With Quinoa

Red Pepper Stuffed With Quinoa

Enjoyed as a veggie main dish or side, red peppers stuffed with quinoa make a delicious, well-balanced meal that provides anti-inflammatory benefits, key antioxidants, and important nutrients for good health. This flavorful combo packs a punch of vitamins, minerals, antioxidants and fiber with relatively low calories per serving. The combination of quinoa and red pepper provides a good amount of dietary fiber. This supports digestive health and may help lower cholesterol. In addition to vitamin C and A, red peppers contain antioxidants like capsanthin which fight free radical damage and inflammation in the body. The lycopene in red peppers combined with fiber and plant-based protein can support healthy cholesterol and blood pressure.

Stir-Fried Chicken/Beef/Tofu with Vegetables and Coconut Cream

Stir-Fried Chicken/Beef/Tofu with Vegetables and Coconut Cream

A tasty and flavorful dish with an Asian twist. The recipe is also suitable for vegetarians by replacing the chicken and beef with tofu.

Butternut Squash Stuffed With Rice/Quinoa

Butternut Squash Stuffed With Rice/Quinoa

This delicious dish combines complementary flavors like savory, earthy and nutty along with pops of sweetness from the dried cranberries. The combination of squash, rice/quinoa and vegetables provides a mixture of soluble and insoluble fiber for digestive regularity. Eating a diversity of whole foods together increases the bioavailability of nutrients like iron, vitamin C and lycopene. Minerals like magnesium in squash, manganese in quinoa, and zinc in rice support bone health, blood sugar control, immunity and more. Quinoa is one of the few plant foods considered a complete protein, containing all essential amino acids. This stuffed squash makes for a delicious gluten-free, vegetarian meal providing a wealth of antioxidants, fiber, protein, minerals, and anti-inflammatory compounds.

Curry Stew With Tofu

Curry Stew With Tofu

A flavorful, nutritionally balanced meal that harnesses anti-inflammatory spices, and antioxidant-rich ingredients. This nourishing curry stew is vegan and gluten-free. The tofu provides plant-based protein while the veggies and spices make it full of flavor. Tofu is a plant-based protein that provides all essential amino acids. This makes it a complete protein source for building muscle, satisfying hunger and aiding recovery. Curry powder contains antioxidant compounds like curcumin, cumin, and turmeric. These help reduce inflammation and protect cells against damage. The combination of protein, fiber, aroma and spices makes this stew satisfying and soothing. Enjoy this hearty dish!

Zucchini Noodles With Roasted Vegetables

Zucchini Noodles With Roasted Vegetables

Zucchini noodles (also called zoodles) are an excellent low-carb, gluten-free substitute for traditional pasta. Zucchini is low in calories and high in nutrients like vitamin C, magnesium, and potassium.
Roasting vegetables like tomatoes, onions, garlic, carrots, broccoli, etc. enhances their natural flavors and maintains more nutrients compared to boiling. The high heat caramelizes the natural sugars.
Zucchini noodles and roasted veggies provide a wealth of antioxidants that can help fight inflammation and oxidative stress in the body. These include lycopene in tomatoes, lutein in zucchini, and vitamin C.
The combination provides a good balance of fiber from the zucchini and carotenoids from the roasted veggies. This promotes healthy digestion and gut health. Zoodles and roasted veggies are simple, quick, and flexible to prepare. You can customize the dish easily with your vegetable favorites, herbs, spices, plant-based proteins, and healthy fats.

Roasted Salmon With Vegetables

Roasted Salmon With Vegetables

A true celebration of flavors! Perfect, delicious and healthy dinner. salmon is highly nutritious and provides great health benefits thanks to its stellar combination of protein, essential fats, vitamins, minerals and antioxidants. Eating salmon regularly can boost heart, brain, skin, joint and immune health.

Tofu/Chicken Gluten-Free Schnitzel

Tofu/Chicken Gluten-Free Schnitzel

This gluten-free version retains the crispness and flavor of traditional schnitzels while providing nutritious protein, healthy fats, and important vitamins and minerals. Chicken and tofu are an excellent source of high-quality protein needed for building and repairing muscle tissue. By using almond flour instead of regular flour, these schnitzels avoid grains and are lower in carbohydrates. Nut flours like almond flour provide more fiber compared to regular white flour coatings on schnitzels. This aids digestion. These amazingly delicious schnitzels are very satiating, keeping hunger at bay for hours compared to carbohydrate-heavy meals.

Rice Sautéed With Egg

Rice Sautéed With Egg

Rice and eggs are kitchen staples that can be seasoned, spiced, and customized in endless ways, suiting most diets and preferences. This quick one-pan meal comes together in less than 30 minutes, offering an efficient and delicious breakfast, lunch, or dinner option. Eggs provide a satisfying protein that promotes fullness and can aid in weight management or maintenance when eaten as part of a balanced diet. When paired, the protein and fat in the eggs helps slow down absorption of carbohydrates from the rice, preventing spikes in blood sugar. Sautéing rice with eggs creates a well-rounded, nutrient-packed dish combining the nutrition of whole grains with high quality protein, antioxidants, and important vitamins and minerals. The simplicity makes it a perfect weekday meal.

Brown Rice Pasta With Tomato Sauce

Brown Rice Pasta With Tomato Sauce

Brown rice pasta is a gluten-free alternative to traditional wheat pasta. This makes it a good option for people with celiac disease or gluten intolerance. Brown rice pasta provides fiber and nutrients like magnesium, selenium, and manganese. Tomato sauce is a tasty way to boost the nutritional value of pasta. Tomatoes provide lycopene, an antioxidant that may protect against cancer and heart disease. Tomato sauce also supplies vitamin C, potassium, and vitamin A. Making pasta with tomato sauce is simple and versatile. You can customize it by adding veggies like spinach, olives, mushrooms etc. Herbs like basil and oregano boost flavor without adding calories.

Lentil Stew With Root Vegetables

Lentil Stew With Root Vegetables

This hearty lentil stew is richly flavored with aromatic herbs and spices. Earthy brown lentils are simmered until tender, holding their shape nicely to provide protein and fiber. Diced carrots, sweet potatoes and parsnips add layers of natural sweetness and creamy textures as they soak up the stew juices.
The root vegetables are caramelized before stewing, enhancing their natural sugars. Can be suitable for Crohn's and colitis during remission, for constipation, gastritis, and Sibo.

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