Recipes

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!

This recipe is IBD diet approved for those days you need a sweet treat. Remember sugar is sugar so keep these limited to special occasions every now and then!

Wild rice and mushroom soup is a hearty, vegetarian soup made from scratch.

Bring new life to baked artichokes, all the flavor without all the mess to eat! Paired with a great whipped feta dip for a flavorful and nutritious appetizer.

This thick and creamy chowder uses less high fat creams and instead uses mashed squash as a thickening agent creating great flavor, nutrition, and texture!

If you're looking for a healthy beef stew recipe that delivers on comfort, look no further. This one-pot Irish beef stew is packed with veggies and rich flavor. Make this Irish beef stew recipe with Guinness to keep it authentic.

Don't throw away those carrot top greens! Turn them into a healthy and dairy free carrot top mint pesto to put on other vegetables, noodles, or your favorite protein.

Get the light and fresh flavor and a variety of nutrients in this simple and delicious, crunchy salad.

Get all the flavor of a Key Lime dessert, without all the additives and sugar. High in protein and nutrients this is great for a snack, dessert, or even breakfast.

A nutritious, gut-healing broth that can be easily customized to your preference. Add what flavors you like and try to get as much variety and nutritional goodness as you can!

The two-slice portion on this summer pie is nice and hearty. Quinoa makes this a great gluten free crust option.

This lunch is quick to prepare thanks to smart, flavorful store-bought products and the premade roasted beets. If you have a little more time feel free to prep your lentils and beets at home for more control over sodium and flavor.

This recipe will help to bring in the spring season with great flavors and a nice creamy texture. Feel free to substitute brown rice for a more fiber full meal. You can also add kale, broccoli, leeks, or mushrooms!

An uncomplicated, fruity papaya curry with coconut milk and quinoa

Give your side dish a boost with this great combo of honey glazed carrots and yogurt dip.

Get into the spring spirit with this cucumber mint salad!! The added protein and fiber from the chickpeas and an added crunch make this a great side dish or meal!

Getting into the spring season with this light and flavorful stir-fry recipe!! Have with brown rice or quinoa for a well rounded meal!

This simple fish recipe is great for anyone just learning to cook fish. Baking in foil helps to keep the fish moist and saves time on dishes.

A twist on the classic gazpacho for a little sweet and savory start to summer.

A great mix of Italian-style grilled vegetables paired with sweet and sour dressing.

Great summer flavor that is perfect for grilling season. Quick, easy, and delicious.

Crisp greens, nutty walnuts, tart blueberries, creamy goat cheese, and tender grill stone fruit come together in this Stone Fruit Grilled Salad. Topped with a fresh basil vinaigrette this salad will have you savoring every last bite of summer.

Not all rhubarb recipes have to be filled with sugar, this great applesauce gives a little sweet balance to thee sour rhubarb.

A comforting stew of chicken and vegetables in a velvety pan sauce hits the spot on a cool spring evening. Best of all, it comes together in 45 minutes, and you'll only have to use a single skillet. A fricassee is a cross between a sauté and a stew

Chive pesto is a vibrant taste of spring. Use this pesto on pasta, chicken, or fish, grilled or roasted meats, use it as a dip, a spread for crackers, or on sandwiches or burgers. Make a large batch and freeze it for year round freshness.

This recipe for broad bean and mint panzanella with burrata makes a great spring salad, packed with lots of delicious flavors from anchovies and capers along with the creamy burrata and fresh broad beans.

The eggplant recipe for even the non-eggplant lovers. This simple eggplant recipe is full of flavor and the prefect summer fresh side.

Pilaf can be made with any grains and using whole grains like brown rice or barley provides more nutrients than a white rice pilaf and can be customized for any occasion, season, and preference!

Healthy, Easy, Chipotle Grilled Chicken Salad with Grilled Corn, Peppers and Arugula, over a bed of optional quinoa with grilled scallions, avocado and a simple Chipotle Lime Dressing.

This easy grilled salmon recipe is packed with flavor. Lemon, garlic and herbs make a simple, flavorful marinade for the healthy fish meal packed with omega-3's.

Light and fresh pasta salad packed with fresh herbs, snappy green beans, and a sunny lemon vinaigrette.

Sweet and spicy, with a luscious Avocado Crema, every bite of these colorful veggie tacos packs a punch. Grilling stone fruits allows them to soften and absorb dressings more readily. We used peaches, but you can use any stone fruit, including plums or plumcots, in this recipe.

This healthy Summer Lentil Salad recipe is full of crisp cucumbers, sweet strawberries, crunchy almonds, and is marinated in a bright and herby dressing.

Simple tacos that are easy, inexpensive and versatile!

A light and refreshing salad that enhances the light flavor of cantaloupe for a fresh spin on fruit salad.

Easy 15-minute lemon chickpea arugula salad recipe! A bright vegan salad with peppery arugula and warm lemon rosemary chickpeas.

This Indian inspired dish was created by a Spanish chef and blends the subtly of flavors from cooking in Spain with the spiciness of cooking in India. Warm and refreshing at the same time.

Fattoush is a dish from Lebanon and other areas in the Middle East that uses old flatbread (or pita bread) to reduce waste. This salad is light and refreshing!

The outer cabbage leaves blacken during the long cooking time, but when removed they reveal a meltingly tender center. Orange blossom water adds delicate aroma to the vinaigrette that's drizzled on top.

This super-fast and healthy smothered chicken tastes best on the deck with a chilled glass of gewürztraminer. The fruity white pairs nicely with the peaches here.

This succotash recipe has some jalapeños for kick, plus fresh summer corn, lima beans, and okra. It's a classic side dish for summer.

This riff on pasta salad is best served warm while the gnocchi are nice and tender. Plus, the grilled veggies taste fresh off the fire in this easy gnocchi recipe.

These fluffy, healthy pumpkin pancakes are laced with hearty oats and warming spices. Since they are made with oat flour, they are gluten free! Note that these pancakes should be cooked low and slow—use a lower temperature than you would with other pancakes so that the insides of the thick batter get nice and fluffy, but the outsides don't get overdone. Recipe yields 7 to 8 medium-sized pancakes.

Incredible black bean chicken pumpkin enchiladas with a sweet and spicy pumpkin enchilada sauce. These savory pumpkin enchiladas are packed with protein and make the best weeknight dinner. The perfect way to use up extra pumpkin this fall!

Cider glazed celery root is super flavourful, easy to make, and wonderful as a holiday veggie side dish that's vegan and gluten-free! Apple cider is reduced on the stove with garlic, rosemary, grainy mustard, and a bit of chili until syrupy and thick.

This zingy carrot ginger dressing is packed with zingy, savory, salty, and sweet flavor: perfect for salads and bowl meals!

This recipe is Thai inspired, with a spicy peanut dressing. The thinly sliced Brussels sprouts make for a nice fiber filled and crunchy salad. It is also excellent as a warm salad. Lightly sautée the Brussels, combine the other ingredients, dress, and serve for a cooler weather salad packed with flavor!

This butternut squash muffin recipe makes a beautifully bright-colored muffin perfect for the fall table.

Creamy soup with a fresh and light flavor, packed with vitamin C!

This festive cranberry chicken recipe with fresh cranberries, honey, and chicken thighs is an easy one-pan recipe that's ready in 30 minutes.

Plant-based doesn't have mean no bbq flavors. This nutrient packed black bean and veggie burger has a nice smokey flavor with a touch of spice!

Brighten up your morning with these healthy oat bowls, topped with fresh citrus fruit. They’re a good source of vitamin C, calcium and folate, too

Chicken Pozole Rojo is a traditional Mexican stew made with an assortment of red chile peppers, hominy, and meat. It's a rich, flavorsome stew topped with cabbage, radishes, lime, and cilantro, giving you a hearty, cozy, delightful meal!

This salad uses unique ingredients to create a nutrient packed dish, never forgetting about the flavor! Chickpeas provide great fiber and some protein to make this a side dish or main meal.

For a colorful, healthy winter meal that's also vegetarian, butternut squash is roasted, topped with a farro grain salad, and served with pistachio yogurt.

A delicious and nutritious berry muffin that is light on the sugar, but full of flavor.

Great for quick snacks and breakfasts, especially in a dorm room. All you need is a mug, microwave, and some measuring cups.

This breakfast is quick and easy, requiring little prep time by using frozen ingredients, but don't worry it doesn't miss on flavor or nutrition

This lower sugar blueberry sauce emphasizes the flavor of blueberries for a great topper for oats, toast, and more

A warm and cozy start to your morning, this baked oatmeal gives the deliciousness of a morning casserole without all the added sugars and the bonus of extra protein to help keep you going into the day.

Protein packed pancakes to start your day off on the right foot.

Get into fall flavors with this hearty and filling hash featuring plant based protein in quinoa and great fiber from butternut squash

Celery root is not a common ingredient, but can be a great side dish. This aromatic and nutty recipe makes for a great cozy side dish.

This fresh salad is packed with flavor and nutrients. A sweet and savory salad with the added crunch of freshly made granola.

This vegetarian quinoa chili with sweet potatoes has spice from poblanos and green chiles. Chili powder, cumin and garlic provide classic chili flavor.

Lentils are a powerhouse of nutrients! Filled with phytonutrients (specifically polyphenols!) that are strong antioxidant, anti-inflammatory, and neuro-protective agents! Not to mention lentils are 25% protein which makes them a great vegetarian options, and bonus they are a good source of iron and fiber!

Creamy Curried Butternut Squash Soup infused with coconut milk and yellow curry powder. A savory, simple soup that's perfect for the fall and winter months.

This easy roasted beets recipe is a delicious side dish! Season the beets simply with olive oil, salt, and pepper.

Give leeks a new life with this fresh, flavorful, and easy dish.

Get the fun of the caprese salad paired with high fiber squash and protein from beans!

This earthy bowl of lentils is topped with leftover roasted root veggies from a large batch for an easy weeknight dinner.

Savory breakfasts are a great way to start your day off without spiking blood sugars. This great breakfasts provides high protein, high fiber, and of course high flavor.

Cut down on dishes with this delicious and flavorful one-pot meal. Easily customize by switching up the veggies used!

A fresh take on the pasta salad, this version offers a great variety of vegetables in addition to protein and fiber from beans.

This refreshingly simple citrus salad features grapefruit and oranges topped with a tangy vinaigrette and fresh mint. A light and healthy side dish!

This radicchio salad combines chopped red radicchio leaves, arugula, blue cheese, red onion and rosemary-roasted walnuts with a sweet and tangy balsamic vinaigrette. This makes for a unique and colorful salad.

These Mediterranean stuffed peppers with chicken, chickpeas, quinoa, feta, and more make for a great all in one meal that doesn't skip out on the flavor.

These shrimp, pesto, and quinoa bowls are healthy and quick, not to mention packed with flavor. This bowl is great base that can be easily customized with a variety of vegetables and protein sources.

In this breakfast we get the feeling of bruschetta and avocado toast in the most delicious and satisfying combination.

Get into the savory breakfast with this herb ricotta spread on toast with the added fiber and protein from cannellini beans for a satisfying start to the day.

This quick and easy salad is Asian cuisine inspired and gives a fresh crunchy side dish packed with flavor.

These great chia seed pudding cups are great for snack or dessert. Fresh kiwi and blueberries for a sweet and tangy fresh flavor.

Start your morning off with a fiber rich porridge base that will keep you full and energized. To top it off an antioxidant rich strawberry-rhubarb compote.

This easy recipe for garlic chicken and green beans is a simple and delicious family-friendly weeknight meal.

This antioxidant, fiber, and nutrient packed recipe can help to promote sleep. From Karen Meyer, RD's book Eat to Sleep, a great source to nutrients and things to look out fore in order to promote restful sleep.

These sweet treats are low in sugar and high in nutritional benefits! Oats are rich in magnesium as well as vitamin B6 which helps with production of melatonin and serotonin. Bananas are full of potassium and magnesium which helps with muscle cramps and contraction. Almonds are also high in magnesium and calcium.

A play on a classic Caesar salad, but with more nutrients and variety! Packed with flavor, fiber, and vitamins it is sure to keep you full and happy.

Make these easy overnight oats with whatever milk you have on hand. It's a great way to use up leftover canned pumpkin--plus, you can multiply the recipe to meal-prep healthy breakfasts for the whole week.

This light and crisp dish is packed with flavor perfect for spring harvest of asparagus. The delicious dressing can be used in other recipes as well!

A sweet and tart cherry chicken summer dish that's built in a single pan, making for minimal cleanup! Tender, juicy chicken thighs with crispy skin are topped with a sweet-sour fresh cherry sauce.

With the fresh spring flavor this is a delicious addition to any meal! This cool cucumber salad is loaded with cherry tomatoes, red onions, chickpeas, feta cheese and fresh herbs, with a bright, lemony flavor!

Quick and easy, this sandwich is great for lunch or dinner to-go. Avocado provides a great healthy fat spread while sliced chicken is lower in sodium and preservatives than deli meats. Feel free to add any other veggies to dress it up! Be sure to choose a bread full of whole grain and seeds.

This flavorful and fresh salad is IBD-AID approved and packed with flavor. Making fresh dressings is a great way to increase flavor and decrease preservatives and emulsifiers that can cause inflammation!

This extremely simple dessert recipe is great for hot days. With no added sugar but plenty of flavor, it is sure to satisfy.

Radicchio is not commonly used in the Northern US, but it is a great way to add different flavors to salads and dishes! This recipe is an easy and delicious way to start your radicchio journey!

In this simple Blended Chocolate-Strawberry Overnight Oats recipe, oats combine with strawberries while providing a healthy dose of fiber to start your day.

Enjoy this naturally sweet, floral Watermelon Rose Cooler on a hot summer day! With only four ingredients, this drink is easy to whip up and is made from fresh ingredients with no added sugar or artificial sweeteners!

A vibrant and zesty Italian style dish that features a medley of tasty vegetables and chickpeas sauteed in a seasoned marinara sauce over spaghetti noodles.