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Lentil stew

In by Rachel Dreher

Warm, comforting meal you can throw together in a flash. Most of the ingredients in here are pantry products so this is a good recipe to keep on hand when you run out of other prepped meals!

Healthy Gut Microbiome Smoothie

In by Rachel Dreher

You have 10x as many microbial cells in your GI tract than cells that make up your body! Your gut microbiome is a crucial component of health as is modulates immune response, fights excess inflammation, promotes positive emotions and more! Throwing together this smoothie with all of its gut friendly ingredients is a great way to support those critters in your gut. Raspberries contain fructans while spinach contains cellulose, both are types of fiber that do not provide us with calories but actually feed the microbiome. Flax contains more fibers and Omega-3 fats which also feed the microbiome and fight inflammation. Finish it off with Greek yogurt for a protein source as well as active cultures to populate your GI tract.

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Spinach & Cauliflower Rice Chicken Casserole

In by Rachel Dreher

This casserole has lean protein plus 4 different sources of fiber, including a heavy dose of the prebiotic fiber called inulin. Inulin comes from the garlic and artichokes and this inulin will help feed and increase the levels of good bacteria in your gut. Long-term, the good bacteria will improve your insulin sensitivity and calorie control!

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Cherry green smoothie

In by Rachel Dreher

Cherries, especially tart cherries, spinach, and ginger in this recipe all contain potent anti-inflammatory compounds. Fat and protein sources round out this smoothie to make a balanced breakfast.

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Loaded sweet potato

In by Rachel Dreher

A great recipe that uses multiple pantry ingredients so save room in your fridge. Try cooking in the microwave, air fryer, or oven.