RECIPES
Dinner Ideas
As with all recipes offered, I aim to provide ones that are nutrient-rich while being as easy and accessible as possible and don’t take too much time to prepare. Often, they are also versatile, with lots of possibilities for customization to suit your tastes, customs, and desires.
One-pot meals, put together in the morning in a slow cooker, can be glorious, super-nutritious, and quite easy. We are getting into stew season now, and there are endless possibilities! “Sheet-pan” meals utilize one large sheet pan for roasting a whole meal, again— an opportunity for minimizing prep time and dish-washing, while maximizing flavor and nutrition.
With many of my clients, convenience is key to becoming more habitual with a nutrient-dense way of eating. Getting into a groove with some of these streamlined techniques is a way to make it happen. As ever, setting aside some amount of time weekly to plan and meal prep, and having healthy options in place when hunger strikes will increase your likelihood of achieving healing and better health through nutrition.
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This is a super easy one-pot meal, great for weeknights, and loaded with spices to excite the senses and provide precious antioxidant value. Chickpeas are rich in amino acids, minerals, and fiber, and served over hot quinoa provide a well-rounded and delicious nutrition-dense meal. Spinach, onion, and tomato together offer an abundance of nutrition, chlorophyll, sulfur, lycopene, and so much more.
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Very nourishing, all-in-one warming and seasonal soup. Pumpkin provides an abundance of pre-vitamin A for immune, skin, and vision health, cabbage contains “vitamin U” for stomach health, and sulforaphane to assist with detoxification. Turkey offers an abundance of precious amino acids, protein building blocks for tissues, hormones, enzymes, and endogenous antioxidants, and are nutrients that are necessary, and often overlooked, for both phase I and phase II liver detoxification.
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Wild-caught salmon offers a very high EPA and DHA profile, omega-3 fats involved in lowering inflammation and neurological health, and much more, that do not depend on inefficient conversion such as omega-3s from most vegetarian sources. Just two servings of wild salmon per week can cover your needs for these essential nutrients. Collard greens are some of the most nutritious dark leafy greens on the planet, and both collards and cauliflower are crucifers that are powerhouses for detoxification.
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Read this recipe to be reminded of just how easy preparing a healthy dinner with just a few ingredients can be! And so delicious and satisfying.
Range eggs or those from your own happy backyard chickens are loaded with dense nutrition, including choline, a nutrient important for central nervous system and muscle function, memory, and mood. Tomato with olive oil provides lycopene antioxidant protection, and eggplant is rich in nutrients and fiber.
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So easy! Perfect for the cooling weather. This one has additional squash, for more valuable beta-carotene (pre-vitamin A). When cooking with meat, opt for organic, responsibly raised sources absent of hormones or antibiotics. Grass-fed meats have a healthier fatty acid profile, with higher omega-3 value which is an essential nutrient (must get through food) necessary for cellular membrane integrity and cardiovascular health, and is anti-inflammatory. Use organic bone broth for a collagen, mineral, and glycine boost.
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So, so nutrient-dense with plenty of deep green spinach and deep orange sweet potato for gentle detoxification, antioxidant protection, and immune health. Choose organic range-grown chicken whenever possible since our factory-farm-raised animals suffer tremendously. This recipe includes bone broth, which is rich in collagen and glycine, nutrients that heal the gut lining and promote detoxification, respectively.
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To soy or not to soy— that is the question! I am a fan of traditionally prepared, organic tempeh and tofu, but this is very individual. I love this recipe to demonstrate the simple beauty of a “sheet pan” meal prep, and its potential for efficiently preparing a healthy and tasty dinner. Fermented soy does provide phytoestrogens, helpful for many, and broccoli— need I say more? A powerhouse vegetable that can be so tasty and enjoyable when roasted or stir-fried.
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Sometimes it really can be this easy. Throw a pot of rice on to accompany this delectably simple dish and that is all you need for a nourishing and satisfying meal. Shrimp are high in iodine, critical to thyroid (think metabolism) health. If you aren’t using iodized salt (most of us these days) then ensuring iodine in the diet by consuming seafood or seaweed will be very important for overall health, since thyroid hormones affect our health broadly. Snow pea shoots are a wonderful, sweet, dark green— an alternative to the more frequently eaten chard, kale, and collards. Substitute Bok Choy or Tat Soy if pea shoots are not readily available.