Whole-Food Recipes

Anti-Inflammatory Quinoa Salad Bowl

Ingredients: • 1 cup cooked quinoa • 1/2 cup cherry tomatoes, halved • 1/2 cup cucumber, diced • 1/4 cup red onion, finely chopped • 1/4 cup parsley, chopped • 1/4 cup crumbled feta (optional) • 1/4 cup chickpeas, drained and rinsed • 1/2 avocado, sliced • 2 tbsp extra virgin olive oil • Juice of 1 lemon • 1 tsp turmeric (anti-inflammatory boost) • 1/2 tsp sea salt • 1/4 tsp black pepper Instructions: 1. In a large bowl, combine cooked quinoa, cherry tomatoes, cucumber, red onion, parsley, and chickpeas.2. In a small bowl, whisk together olive oil, lemon juice, turmeric, salt, and black pepper. 3. Drizzle the dressing over the salad and toss to combine. 4. Top with sliced avocado and crumbled feta (if using). 5. Serve immediately or chill for 30 minutes for enhanced flavors. This fiber-rich, anti-inflammatory quinoa bowl is perfect for a quick lunch or dinner!

Avocado Toast

Ingredients: • 1/2 ripe avocado • 1 tbsp lemon juice 1/2 tsp garlic powder • 1/2 tsp sea salt • 1/4 tsp black pepper • 1 tbsp extra virgin olive oil • 1 tbsp fresh parsley or cilantro, chopped • Red pepper flakes (optional, for heat) Instructions: 1. In a bowl, mash avocado together with a fork, leaving some texture. 2. Stir in lemon juice, garlic powder, salt, pepper, and olive oil. 3. Fold in fresh parsley/cilantro and red pepper flakes if using. 4. Top with cucumber, fresh cherry tomatoes 5. Garnish with micro greens

Grilled Artichoke with Lemon

Serves: 4 Prep Time: 15 minutes Cook Time: 30 minutes Ingredients: • 2 large artichokes • 2 lemons (1 for steaming, 1 for serving) • 2–3 tablespoons olive oil • 2 cloves garlic, minced • Sea salt & black pepper, to taste • Optional: fresh herbs like parsley or thyme, for garnish Instructions: 1. Prepare the Artichokes: • Cut the artichokes in half lengthwise. • Trim the stem and snip the sharp tips off the leaves with kitchen scissors. • Scoop out the fuzzy choke in the center with a spoon. 2. Steam: • Bring a large pot of water to a boil with half a lemon squeezed in. • Place artichokes in a steaming basket or directly in the water. • Steam for 20–25 minutes or until tender when pierced with a knife. 3. Marinate: • In a small bowl, mix olive oil, minced garlic, juice from ½ lemon, salt, and pepper. • Brush the mixture over the cut sides of the steamed artichokes. 4. Grill: • Preheat grill to medium-high. • Place artichokes cut-side down and grill for 5–7 minutes until charred and smoky. • Flip for the last 1–2 minutes to heat through. 5. Serve: • Squeeze fresh lemon over the top. • Sprinkle with herbs if desired. • Enjoy warm with your favorite dipping sauce (like lemon garlic aioli or balsamic vinaigrette).

Cauliflower Steak over White Bean Purée

Servings: 2-3 Prep Time: 15 minutes | Cook Time: 25 minutes Ingredients: • For the Cauliflower Steak: • 1 large head of cauliflower • 2 tablespoons olive oil • 1/2 teaspoon garlic powder • 1/2 teaspoon smoked paprika (optional) • Salt and pepper, to taste • For the White Bean Purée: • 1 can (15 oz) white beans (drained and rinsed) • 1 garlic clove, minced • Juice of 1 lemon • 1 tablespoon olive oil • Salt and pepper, to taste • 2-3 tablespoons water (adjust for desired consistency) • Optional Garnish: • Fresh herbs (parsley or basil) • A drizzle of extra olive oil Instructions: 1. Preheat Oven: Preheat your oven to 400°F (200°C). 2. Prepare the Cauliflower Steak: • Remove the outer leaves from the cauliflower and trim the stem. • Place the cauliflower core side down on a cutting board and slice into 1-inch thick steaks (you should get 2-3 good “steaks”; the rest can be roasted as florets). • Brush both sides of the steaks with olive oil and season with garlic powder, smoked paprika, salt, and pepper. 3. Roast the Cauliflower: • Place the steaks on a baking sheet lined with parchment paper. • Roast in the preheated oven for about 25 minutes, flipping halfway through, until golden and tender. 4. Make the White Bean Purée: • In a blender or food processor, combine white beans, minced garlic, lemon juice, olive oil, salt, and pepper. • Blend until smooth, adding water a tbspn at a time until you reach a creamy, spreadable consistency • Spread a generous layer of white bean purée

Cauliflower Rice Bowl

Ingredients: • 2 cups cauliflower rice (store-bought or homemade) • 1 tbsp olive oil or avocado oil • 1/2 cup chickpeas, drained & rinsed • 1/2 cup cherry tomatoes, halved • 1/2 cup cucumber, diced • 1/4 cup shredded carrots • 1/4 cup red cabbage, shredded • 1/2 avocado, sliced • 2 tbsp hummus (for topping) • 1 tbsp tahini or extra virgin olive oil (for drizzle) • 1 tbsp fresh lemon juice • 1 tsp turmeric (anti-inflammatory boost) • 1/2 tsp garlic powder • 1/2 tsp sea salt • 1/4 tsp black pepper • 1 tbsp fresh parsley or cilantro, chopped • 1 tbsp pumpkin seeds or sesame seeds (for crunch)Instructions: 1. Sauté the cauliflower rice - Heat olive oil in a pan over medium heat. Add cauliflower rice, turmeric, garlic powder, salt, and pepper. Sauté for 3-4 minutes until tender. Remove from heat. 2. Prepare toppings - While the rice is cooking, slice the avocado, chop the veggies, and rinse the chickpeas. 3. Assemble the bowl - In a bowl, add the cooked cauliflower rice as the base. Arrange chickpeas, tomatoes, cucumber, carrots, red cabbage, and avocado on top. 4. Finish with flavor - Drizzle with tahini and lemon juice, then top with hummus, parsley, and seeds for extra texture. 5. Serve immediately and enjoy a nourishing, anti-inflammatory meal! Optional Add-Ons: V Grilled chicken, salmon, or tofu for extra protein A sprinkle of red pepper flakes for heat A side of whole-grain pita or crackers This low-carb, anti-inflammatory bowl is packed with fiber, vitamins, and healthy fat

Zucchini Noodle Stir-Fry

Ingredients: • 2 medium zucchinis, spiralized • 1 cup mixed bell peppers, sliced • 1/2 cup shredded carrots • 1/2 cup snap peas or green beans • 1/4 cup red onion, thinly sliced • 2 cloves garlic, minced • 1-inch piece ginger, grated • 2 tbsp coconut aminos (or low-sodium soy sauce • 1 tbsp sesame oil (or avocado oil) • 1 tbsp rice vinegar . 1 tsp sriracha or red pepper flakes (optional, for heat) • 1/4 cup chopped cilantro or green onions (for garnish) • 1 tbsp sesame seedsInstructions: 1. Prep the zucchini noodles - Spiralize the zucchini and pat dry with a paper towel to remove excess moisture. 2. Sauté the veggies - In a large pan or wok, heat sesame oil over medium-high heat. Add garlic, ginger, red onion, and bell peppers. Sauté for 2-3 minutes. 3. Add remaining veggies - Stir in carrots, snap peas, and zucchini noodles. Cook for 2 minutes, stirring frequently. 4. Flavor boost - Add coconut aminos, rice vinegar, and sriracha (if using). Toss everything together and cook for another minute until warmed through but not soggy. 5. Finish & serve - Remove from heat and garnish with chopped cilantro, sesame seeds, and green onions. Enjoy with: Grilled chicken or tofu for protein Crushed peanuts or cashews for crunch A squeeze of lime for extra zest This anti-inflammatory, low-carb stir-fry is quick, nutrient-packed, and full of flavor!

Hearty Lentil Vegetable Stew

Ingredients: • 1 cup green or brown lentils, rinsed • 1 tbsp olive oil • 1 small onion, diced • 2 cloves garlic, minced • 2 carrots, diced • 2 celery stalks, chopped • 1 zucchini, diced • 1 cup diced tomatoes (canned or fresh) • 4 cups vegetable broth • 1 cup water (as needed) • 1 tsp turmeric (anti-inflammatory boost) • 1 tsp cumin • 1/2 tsp smoked paprika • 1/2 tsp dried thyme • 1/2 tsp sea salt (or to taste) • 1/4 tsp black pepper • 2 cups fresh spinach or kale, chopped • Juice of 1/2 lemon• 1/4 cup fresh parsley, chopped (for garnish) Instructions: 1. Sauté aromatics - In a large pot, heat olive oil over medium heat. Add onion, garlic, carrots, and celery. Sauté for 3-4 minutes until fragrant. 2. Add veggies & lentils - Stir in zucchini, tomatoes, lentils, and seasonings (turmeric, cumin, paprika, thyme, salt, and pepper). 3. Simmer - Pour in vegetable broth and bring to a boil. Reduce heat and let simmer for 25-30 minutes, stirring occasionally, until lentils are tender. Add water if needed to adjust consistency. 4. Finish - Stir in spinach/kale and cook for 2 more minutes until wilted. Add lemon juice for brightness. 5. Serve - Ladle into bowls and garnish with fresh parsley. Enjoy with: Crusty sourdough or homemade focaccia A dollop of Greek yogurt or coconut yogurt A sprinkle of red pepper flakes for extra heatThis protein-packed, anti-inflammatory stew is perfect for a cozy, nourishing meal!

Healthy Blueberry Zucchini Bread

Servings: 10–12 slices Prep Time: 20 minutes | Cook Time: 55–60 minutes Ingredients: • Dry: • 1½ cups whole wheat flour • ½ cup all-purpose flour • 1 tsp baking soda • ½ tsp baking powder • ½ tsp salt • 1 tsp cinnamon • Wet: • 2 eggs • ⅓ cup melted coconut oil • ⅓ cup maple syrup (or honey) • 1 tsp vanilla extract • ¼ cup unsweetened applesauce • Add-ins: • 1 cup grated zucchini • 1 cup blueberries (fresh or frozen) • Optional: ½ cup chopped nuts Instructions: 1. Preheat & Prep: Preheat oven to 350°F. Grease a 9x5-inch loaf pan. 2. Mix Dry & Wet: In one bowl, whisk all dry ingredients. In another, beat eggs with coconut oil, maple syrup, vanilla, and applesauce. 3. Combine: Stir zucchini into the wet mix, then gently fold in the dry ingredients until just combined. Fold in blueberries (and nuts, if using). 4. Bake: Pour into pan, bake for 55–60 minutes, or until a toothpick comes out clean. Cool in pan for 10 minutes, then transfer to a rack. Enjoy your healthy, moist, and delicious Blueberry Zucchini Bread!

Banana Oat Cookies

Ingredients: • 2 ripe bananas, mashed • 1½ cups rolled oats (gluten-free if needed) • 1/2 cup organic dark chocolate chips • 1/4 cup almond butter (or peanut butter) • 1/2 tsp cinnamon (optional) • 1/2 tsp vanilla extract • 1/4 tsp sea salt Instructions: 1. Preheat oven - Set to 350°F (175°C) and line a baking sheet with parchment paper. 2. Mix ingredients - In a bowl, mash the bananas until smooth. Stir in oats, almond butter, cinnamon, vanilla, and sea salt. Mix until well combined. 3. Fold in chocolate chips - Gently stir in the dark chocolate chips. 4. Form cookies - Scoop spoonfuls of dough onto the baking sheet, flattening slightly with your fingers. 5. Bake - Bake for 12-15 minutes, until golden and set. Let cool before serving.Optional Add-Ins: Chopped walnuts or pecans for crunch V A sprinkle of shredded coconut V A drizzle of melted dark chocolate These naturally sweetened, refined sugar-free cookies are perfect for a healthy snack or breakfast!

Homemade Peach Crisp (Refined Sugar-Free)

Ingredients – Filling: • 5–6 ripe peaches, peeled and sliced • 1–2 tbsp maple syrup or honey (optional, depending on peach sweetness) • 1 tbsp lemon juice • 1 tbsp arrowroot powder or cornstarch • 1 tsp vanilla extract • ½ tsp cinnamon Ingredients – Crisp Topping: • 1 cup rolled oats • ½ cup almond flour (or oat flour) • ¼ cup chopped pecans or walnuts (optional, for crunch) • ¼ cup coconut oil or grass-fed butter, melted • 2–3 tbsp maple syrup or honey • 1 tsp cinnamon • Pinch of sea salt Instructions: 1. Preheat oven to 350°F (175°C). 2. In a mixing bowl, toss the peaches with lemon juice, maple syrup, arrowroot, vanilla, and cinnamon. Pour into a greased 8x8 baking dish. 3. In another bowl, mix topping ingredients until crumbly. Sprinkle evenly over the peach mixture. 4. Bake for 35–40 minutes, until the topping is golden and the peaches are bubbling. 5. Let cool slightly before serving with homemade vanilla ice cream.

Refined Sugar free Cinnamon RollsYields: 8–10 rolls Prep Time: 15 minutes Bake Time: 20–25 minutes

Ingredients For the Dough: • 2 cups whole wheat or all-purpose flour • 1 tbsp baking powder • ½ tsp baking soda • ½ tsp salt • ¾ cup unsweetened plain Greek yogurt (or dairy-free yogurt) • ¼ cup milk of choice (almond, oat, etc.) • 2 tbsp melted coconut oil or butter For the Filling: • 2 tbsp melted coconut oil or butter • 2–3 tbsp maple syrup or honey • 1 tbsp ground cinnamon • Optional: ¼ tsp ground nutmeg For the Icing: • 2 tbsp cream cheese or dairy-free cream cheese • 1 tbsp maple syrup • 1–2 tsp almond milk (to thin if needed) • Dash of vanilla extract Instructions 1. Preheat oven to 350°F (175°C) and lightly grease or line a baking dish. 2. Make the Dough: In a large bowl, whisk together flour, baking powder, baking soda, and salt. Add yogurt, milk, and melted coconut oil. Stir until a soft dough forms. Turn onto a floured surface and knead just until smooth (don’t overwork). 3. Roll It Out: Roll the dough into a rectangle about ¼ inch thick. 4. Add the Filling: Brush with melted coconut oil and drizzle maple syrup or honey evenly over the surface. Sprinkle cinnamon (and nutmeg if using) across the dough. 5. Roll and Slice: Carefully roll the dough up tightly from the long side into a log. Slice into 8–10 rolls and place in the baking dish. 6. Bake: Bake for 20–25 minutes, or until golden and cooked through. 7. Make the Icing: While the rolls bake, mix icing ingredients until smooth. 8.Serve Warm.Let the rolls cool slightly, then drizzle w/ icing! Enjoy

Dragonfruit Donuts

Ingredients: • 1 1/2 cups all-purpose flour • 3 tsp baking powder • 1/2 tsp salt (optional) • 3 tbsp cup dragonfruit powder • 2 large eggs • 1/4 cup agave nectar • 3 tbsp cocnut oil Instructions: 1. Preheat the Oven: Preheat your oven to 350°F (175°C). Grease or line a donut pan with non-stick spray or parchment paper. 2. Mix Dry Ingredients: In a large mixing bowl, combine the flour, baking powder, salt, and dragonfruit powder. Whisk them together until evenly distributed. 3. Combine Wet Ingredients: In a separate bowl, whisk the eggs, agave nectar, and water until smooth and well combined. 4. Combine Wet and Dry: Pour the wet ingredients into the dry ingredients. Stir until just combined. The batter will be thick but should still be easy to spoon into the donut pan. 5. Fill the Donut Pan: Spoon the batter into the donut pan, filling each cavity about 3/4 full. 6. Bake: Bake in the preheated oven for 12-15 minutes or until a toothpick inserted into the center of the donuts comes out clean. 7. Cool and Serve: Let the donuts cool in the pan for about 5 minutes, then transfer them to a wire rack to cool completely before serving. Enjoy your delicious Dragonfruit Donuts! These donuts will have a light, soft texture with a slight sweetness and a beautiful pinkish hue from the dragonfruit powder. Feel free to add a glaze or toppings of your choice if you like!

Homemade Dehydrated Pineapple Chips

Ingredients: • 1 ripe pineapple (the sweeter, the better) • Optional: a squeeze of fresh lime juice or a pinch of chili powder for a twist Instructions (Using a Dehydrator): 1. Peel and core the pineapple, then slice into thin rings or half-moons (about ⅛ inch thick for best crispiness). 2. Optional: Lightly pat slices with a paper towel to remove excess moisture. 3. Place slices in a single layer on dehydrator trays. 4. Dehydrate at 135°F (57°C) for 8–12 hours, flipping halfway through. They should be dry but still slightly chewy—or leave longer for a crispier chip. 5. Cool completely, then store in an airtight jar or container in a cool, dry place. Oven Method (if no dehydrator): 1. Follow steps 1–2 above. 2. Preheat oven to 175°F (80°C) or lowest setting. 3. Line a baking sheet with parchment and arrange slices in a single layer. 4. Bake for 4–6 hours, flipping halfway. Keep the oven door slightly ajar to let moisture escape. 5. Cool completely before storing. Tips: • Add a sprinkle of cinnamon, coconut sugar, or chili lime seasoning for variety. • Great for lunchbox snacks, hiking fuel, or a clean sweet treat.

Oven Baked Sweet Potato Chips

Refined Sugar-Free | Gluten-Free | Anti-Inflammatory Friendly Serves: 2–4 | Prep Time: 15 mins | Bake Time: 25–35 mins Ingredients: • 1 medium sweet potato • 1 tbsp avocado oil or olive oil • ½ tsp sea salt • ½ tsp garlic powder • ¼ tsp smoked paprika (optional for smoky flavor) • Freshly ground black pepper (to taste) Instructions: 1. Preheat oven to 325°F (160°C). Line 2 large baking sheets with parchment paper. 2. Thinly slice all sweet potato using a mandoline slicer or a sharp knife. The thinner, the crispier! 3. Pat slices dry with paper towels to remove moisture—this step helps them crisp up. 4. Toss sweet potatoes in a bowl with avocado oil, sea salt, garlic powder, and paprika until evenly coated. 5. Arrange slices in a single layer (no overlapping) on the baking sheets. 6. Bake for 25–35 minutes, flipping halfway. Keep a close eye on them—cooking time may vary by veggie and thickness. Remove chips as they crisp to avoid burning. 7. Cool completely on the pan. They’ll crisp up more as they cool. Optional Dips to Pair With: • Mashed avocado + lime juice + sea salt • Hummus or beet hummus • Greek yogurt mixed with lemon + dill

Strawberry Cereal Bars

Strawberry Cereal Bars Ingredients: 2 cups Old-Fashioned Oats 1/2 cup Peanut Butter (smooth or crunchy, your choice) 1/4 cup Agave Nectar 1/4 cup Honey 1 cup Fresh Strawberries (diced) Instructions: Prep Your Pan: Line a 9x9-inch square baking pan with parchment paper or lightly grease it to prevent sticking. Cook the Strawberry Mixture: In a small saucepan, combine the strawberries, and honey over low heat. Stir until strawberries come to a boil, smash and remove mixture from heat. Combine the Oats: In a large bowl, pour in the old-fashioned oats. Add the peanut butter and honey over the oats, stirring until all the oats are evenly coated. Press & Set: Pour the strawberries over the layer of oats, let settle Add the remaining oat mixture as the final layer, press it down firmly, making sure it’s compact. This helps the bars hold together once set. Chill & Slice: Place the pan in the fridge for at least 1 hour to let the bars firm up. Once set, lift the parchment paper and slice the mixture into bars. Enjoy! These bars are perfect for a quick breakfast, snack, or post-workout fuel. You can store them in an airtight container in the fridge for up to a week