Recipes

Kimchi is a fermented cabbage dish that is great for gut health because it is packed with probiotics. It also has plenty of antioxidants to help boost the immune system and fight inflammation. This savory breakfast is a great start to your day to keep blood sugars low and probiotics high!

This is a Japanese inspired savory pancake that gives a similar feeling to hashbrowns. A great way to have a savory breakfast or bring more vegetables into your appetizers and snacks.

Bring nice early fall flavors into this seafood dish that provides high antioxidants and even better flavor!

This red lentil protein pasta packs a ton of protein and is a great summer side dish! With all the fresh veggies during the summer season, this pasta salad is refreshing and light, perfect for a cookout or summer night!

This easy Mediterranean-inspired toast makes a quick breakfast for any day of the week.

Keep summer light and fresh with great grilled meals. This satisfying eggplant can be used as a light meal or a side.

Keep kids hydrated naturally & easily with these Berry Hydrating Popsicles! Delicious, fun, no added sugar & refreshing to enjoy on a hot summer day!

A fun twist on the classic bruschetta, with light flavors to give you a great sweet and savory appetizer.

A great way to start your day with protein and fruit. Change up the fruit to whatever is in season or use frozen fruit. When choosing yogurt try to go for Greek yogurt with no added sugar.

Quinoa, chickpeas (garbanzo beans) and pistachios add protein and healthy fat to this simple and seasonal kale salad, making it a favorite side dish or vegetarian main meal.

Easy and tasty lentil and brown rice soup to warm you up on chilly days.

Quick and easy one pan pork and veggies. No need to dirty all the dishes, just use one

Perfect for Meatless Monday, these vegetarian and paleo curried spinach stuffed Portobello mushrooms make a substantial "meaty" meal.

A lot of 30-minute dinners fail to deliver on nutrition, but not this chicken and vegetable saute. Lean chicken, fiber-rich beans, and vitamin-packed broccoli do the trick, and do so deliciously.

Not only is this pork tenderloin juicy, delicious, and addictive, but it is also very, very easy to make! Pour on the apple-mustard glaze and pop it in the oven!

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No need to dirty all the dishes with this delicious one pan chicken and veggies meal. Protein packed and full of vegetables

Zesty, creamy, and delicious. This recipes is a great side dish or light meal with green vegetable and protein from the feta and cottage cheese.

A great summer combo with plenty of protein and flavor. Great for a light meal option that doesn't miss out on the nutrition.

Fresh fruit stars in this brunch dish, with blueberries and peaches baked in a honey Greek yogurt sauce.

This comforting baked oatmeal is perfect for cozy weekend mornings and doubles as a make-ahead breakfast that you can meal-prep for healthy grab-and-go meals all week.

This quick and easy seafood casserole gets bright flavor from fresh dill and feta cheese. With cauliflower as the base it provides 10grams of fiber per serving and 24 grams of protein from shrimp.

A healthy take on a loaded baked potato, this creamy cauliflower soup recipe has all the fixings of a loaded potato (bacon included) but for way fewer calories and carbs. Ready in a quick 20 minutes, this easy soup is great for busy weeknights or can be meal prepped ahead of time to take for lunch or frozen for a ready-made meal down the road. This recipe was originally made for one serving but can be easily adapted to serve more

A bold, smoky marinade elevates roasted cauliflower in this meal-prep version of our popular Chipotle-Lime Cauliflower Tacos.

Baba ganoush is a Lebanese dip made with roasted eggplant. It's typically served as a starter with pita bread or fresh vegetables.

Cut back on dishes with this one pan dish. For this easy sheet-pan dinner, beets get a head start in the oven while you prep the shrimp and kale.

A classic pairing of beets and feta, with a modern twist of roasting and smashing to make a nice crispy beet side!

This vibrant hummus recipe couldn't be easier--just toss a few ingredients in the food processor and whir away! Roasted beets make this healthy dip extra flavorful. Serve with veggie chips, pita chips or crudités.

A healthy plum sauce without added sugar

Plums are great at absorbing flavors to get a nice smoky-sweet flavor. This recipe can be used as topper for tacos, chicken, pork, or can be eaten on its own.

Not all recipes with fruit have to be sweet. They often pair well with meats for a little savory balance. Be sure to choose first plums (or other stone fruits) for this recipe.

This easy sugar free grape jam is super easy to make, and only requires one ingredient: grapes!

This grape sorbet contains only one ingredient and comes together in a few minutes. Just freeze your grapes ahead of time, and you're good to go.

This healthy snack is IBD-AID friendly. It is both delicious and high in fiber!

Grilled Sweet Potato and Wilted Kale Salad. This salad is great as a meal on it's own, or as a side to any grilled meat of your choice. With a tang and crunch

This great high protein plant based meal provides 28 grams of protein per serving from quinoa, pepitas, tofu, and lentils. With a great flavor profile it is sure to satisfy

Quick and easy way to make your dishes look fancy, without the extra sugar of store bought. Great to serve with roast pork or chicken or to use as a sandwich spread. Purple grapes give it the richest color, but red grapes taste great too.

A great fall recipe with just enough sweet and fall spice

This simple jam is delicious for toast toppings without the added preservatives and loads of sugar in store-bought jams.

This is a great autumn soup with sweet pear, buttery squash, and savory stilton to create a wonderful creamy soup.

This rustic chicken supper is a one-dish meal through and through: It all comes together in one skillet and includes the main (chicken), starch (creamy cannellini beans), and side (braised kale and tomatoes).

This delicious fall muffin recipe has the added benefit of pulses which are a great source of protein and fiber. Recipe courtesy of Canadian Pulse Industry

This velvety texture soup is a spin on the classic tomato soup, but leaves out the added sugars and preservatives and instead adds in great fiber and protein.
Lentils are a type of Pulse which are high in protein and fiber and can help with weight management and decreasing risk of chronic diseases when eaten regularly.

This hearty soup is great for any chilly day. It can be customized to whatever ingredients you have in the pantry. Use a variety of beans and other pulses to add in protein and fiber!

Give these plant based sliders a taste! Made with chickpeas, these meatless sliders provide protein and plenty of fiber to help support a healthy diet!

Try out this beautifully colored homemade beet hummus. Hummus is made with chickpeas which are a type of pulse that is full of fiber and protein. Give hummus a try with veggies, on a salad, or on sandwiches and wraps for a higher better condiment option.

Enjoy this brassica full salad with a refreshing ginger dressing! Brassicas are a group of vegetables that are packed with phytonutrients that have anti-inflammatory, anti-cancer, and liver detoxing properties.

Enjoy this twist on an old classic. Brown rice is a whole grain that contains fiber, protein, and plenty of vitamins and minerals. Cabbage is a part of the brassicas family which is packed full of phytochemicals and fiber! A great recipe for any chilly day!

This crisp and refreshing dish can be served alone, as a side, or with chicken! Broccoli rabe is a type of brassica that is packed with fiber, vitamins, minerals, and phytochemicals to help fight disease and inflammation! Farro is a type of whole grain that provides fiber, nutrients, and protein.

Brown rice and fennel create a filling and refreshing risotto. Fresh stock made with ingredients to get the most out of every part of the ingredients!

Who doesn't love a salad filled with intact grains, fiber, and immune boosting spices. Great paired with some chicken for a higher protein meal or as is.

This savory breakfast can help with keeping blood sugars controlled with great fiber and protein.

Acorn squash is a great light flavor with a soft outer skin once cooked that can be easily eaten for additional insoluble fiber or just eat the inside soluble fiber. This is a great autumn dish with unique flavors.

A quick and easy homemade soup that is sure to delicious. Full of beans that provide protein and fiber to keep you full and happy!

A warming fall meal -- chicken simmered in a Moroccan spiced pumpkin spice. This Whole30 and low carb dinner is delicious served over cauliflower rice or mashed cauliflower. Top with toasted almonds and cilantro for extra flavor and texture!

Pumpkin Pie Chia Pudding, simple, satisfying and delicious

Low-carb and easy to make! The egg roll in a bowl makes for a quick and easy meal or appetizer.

These soft and fluffy Apple Pumpkin Muffins are the grab-and-go breakfast you need this fall! Flavored with pumpkin pie spice and topped with crunchy toasted walnuts, you won't find a more festive dish.

This delicious recipe is great for anytime you have extra apples! It is also easy to substitute any leftover grain you have in your fridge like rice, quinoa, barley, or farro; just skip the chicken broth and mix your already cooked grain with the cranberries and 1-2 tablespoons apple cider (or 1/2 tablespoon apple cider vinegar)!

his Weeknight Slow Cooker Lentil Soup is easy to make, hearty, filling and packed with veggies!

This recipe can be left in the freezer as a quick grab and go snack or sweet craving fix. It is low glycemic index, no added sugar, and has protein to help you stay full! Switch it up with different season fruits, seeds, and nuts!

These are a great low glycemic snack or light breakfast for on the go!

This is a quick and easy snack packed with protein and healthy fats! Prep a batch of tuna for the week and add avocado in the morning when you're packing your food!

Homemade trail mix is such a quick and easy snack option and this combination of blueberries, walnuts, and popcorn is so tasty!

Take a more nutrient full spin on the classic comfort food! Packed with nutrients, fiber, and protein for a satisfying, warm winter meal!

These bars are packed with vitamins and antioxidants from the cherries and cranberries! Farro is an ancient grain that has plenty of fiber, vitamins, and even some protein. A great sweet treat to try out this winter!

A quick and easy Greek yogurt ranch dip that is lower in fat than ranch and has protein! Great for appetizers, snacks, or dressing!

Cherry Almond Energy Balls are perfectly tart and sweet at the same time. This energy ball recipe is both vegan and gluten-free! It is naturally sweet with the incorporation of dates, but has plenty of fiber and a little protein as well. These are low glycemic index snacks!

This is a typical horseradish sauce that you would buy from the store, but made from fresh, whole ingredients without the addition of excess salt, sugar, or preservatives. The addition of beets make a fun color and add some extra antioxidants.

A great fresh and crunchy slaw recipe. The colors in this easy-to-make salad are enough to brighten one's spirits. In fact, research shows that simply looking at purple plants can fire up neurons that help us relax, so take a moment to appreciate this beautiful salad before you dig in.

This ruby-red cranberry relish recipe gets refreshing crunch from apple and celery. It's also delightful alongside a roast chicken or pork loin. The added health bonus is great antioxidants, fiber, and vitamins to help with fighting inflammation

Flavored with turmeric, ginger and garlic, this tahini dip recipe is perfect for dipping vegetables or topping your next falafel. It is appropriate for the anti-inflammatory diet! Turmeric is great for fighting inflammation. Enjoy with AID approved crackers and veggie sticks, or as topping for meats, roasted veggies, etc

One pan is all you need for a heaping pile of nutritious, tender and colorful root vegetables. Whip up this large-batch recipe at the beginning of the week to use in easy, healthy dinners all week long.

A recipe from the UMass anti-inflammatory recipe list. With simple ingredients that fit into the anti-inflammatory diet protocol, without sacrificing all the great flavor!

This roasted rutabaga recipe is a wonderful addition to your dinner table, the rutabaga is roasted in the oven and then finished with maple syrup to give it a wonderful crunch and sweetness. This is a side dish like no other! Sweet and fragrant with an earthy note.

A simple vegetable stir-fry served over fluffy bulgur wheat. Toasted cumin adds subtle tones to this quick, simple meal. Basil and tart kumquats bring the flavors to a bright, exciting finish!

The spiced chicken atop these bowls is ready fast with the help of the broiler. High in fiber, protein, and vitamins this quick and simple meal is perfect for busy days to keep you full and energized!

In this cucumber, tomato, Swiss cheese and chickpea salad recipe, a healthy green goddess dressing is made from avocado, Greek yogurt, and herbs. The extra dressing is delicious served with grilled vegetables.

Chock-full of quinoa, chickpeas and vegetables, this salad is a meal in itself. The roasted red peppers, lemon, olives and feta add texture and flavor to this Mediterranean diet recipe.

This vegan lentil soup recipe is packed with fresh ingredients and plenty of lentils that deliver a healthy dose of fiber in each bite. This vegan soup is the perfect cold-weather lunch or healthy dinner the whole family will love.

This IBD/AID approved recipe follows the protocol and is patient approved as delicious!!

This recipe is heart healthy with lean protein, low sodium, and fruits! When thinking about keeping your heart healthy try to keep sodium low, red meats to a minimum, and antioxidant rich fruits and vegetables high!

Paella is a saffron-flavored rice dish made with meat, seafood and vegetables. This adaptation uses brown rice, tarragon and chicken to make a tasty heart healthy meal.

Wild rice is an intact grain that provides great fiber, nutrients, and some protein. Paired with squash and cranberry for a great fall flavor.

This vegetarian bowl provides protein from the intact grain, quinoa, which is a complete protein as well as the beans. Packed with fiber and flavor, this is sure to be a hit!

A great side dish that adds a pop of color to any table, paired with the ancient grain, farro, this dish gives a nice pairing of early/nutty flavors with fresh herbs and citrus.

Farro is one of the oldest grains known to mankind and has some protein content. This salad is great for a side or a full meal.

A light and creamy green-salsa dressing highlights this easy pasta salad with Southwestern flavors

A fresh take on your classic pesto with this early spring chive and parsley pesto recipe. Great on fish, chicken, burgers, sandwiches, pasta, and more!

Parsnips are a great root vegetable adding diverse flavor to this fritter recipe and paired with a spring flavored yogurt sauce to give a little protein to your app!

This chicken chili verde is quick and easy using prepared salsa verde for a little bit of vinegar tanginess, a mild heat from poblano peppers, and beans to help mellow the heat.

This is a delicious protein packed pizza crust! No gluten, no problem!

A healthy, high-protein, creamy dip filled with tons of herbs and spices and topped with a Mediterranean salad.

Quick and easy, this soup is made with protein rich vegetables to help meet your fiber and protein goals. Makes for a great freezer meal for those super busy nights.

This recipe is quick and easy for a great protein packed pizza without the gluten! Tastes just as good as a regular pizza!

Simple and flavorful salad that will flavor more as it sits, making this a great choice for meal prep!

A light and fresh soup that is great for any time of the year!

Fresh, vibrant and filling thanks to the fiber and protein rich black beans! Feel free to add grilled chicken or hard boiled eggs!

Warm and cozy for any chilly day! This dish is packed with protein, fiber, and great spices to create a fulfilling meal!

Craving something sweet? This great recipe satisfies the sweet tooth without being ultraprocessed and you have control over the amount of sugar going in!