Enjoy an indulgent healthy treat with these banana, carrot, and chocolate chip muffins. Made with ground almonds and coconut sugar, these muffins are naturally gluten-free and won’t spike your blood sugars like conventional baked goods do. Coconut sugar has a lower glycemic index compared to regular sugar and contains nutrients such as vitamins C and E, plus iron, zinc, potassium, and phosphorus. Fiber from carrots and bananas also helps to regulate blood sugar levels. Dark chocolate chips add a touch of indulgence and all-important anti-inflammatory antioxidants. Our banana, carrot, and chocolate chip muffins are perfect for packed lunches or a healthy snack any day of the week!
A crunchy slaw is a surefire way to pep up any meal. Packed with fiber and key nutrients that support liver detox pathways, weight management, and hormone balance, this slaw is delicious for packed lunches, summer picnics, or as a side to one of our mains. As always, our slaw recipe comes with a range of health benefits… Cabbage and Brussels sprouts belong to the Brassica family of vegetables. They provide glucosinolates – compounds known to have anti-inflammatory, antioxidant, and anti-cancer effects. Glucosinolates support the liver detox pathways that process hormones and toxins, making this slaw a great option for any hormonal conditions. Carrots bring fiber and beta carotene, a powerful antioxidant that is converted to vitamin A in the body. Vitamin A is essential for maintaining a healthy gut lining and supporting healthy vision and immunity. Apples are packed with soluble fiber to aid gut health and toxin elimination. Combined with yogurt for protein, this slaw will keep you feeling energized and fuller for longer.
This miso cod dish is an easy midweek supper packed with protein and minerals. You could also use the same marinade on a whole-boned fish for an impressive dinner party dish! Cod fillets provide good-quality protein and vital nutrients like selenium, iodine, vitamin B6 and B12. Selenium, iodine, and B vitamins are essential for thyroid health and supporting mental well-being, while protein is key to healthy blood sugar regulation. Shiro miso, also called white miso, is made from a blend of fermented rice, barley, and soybeans. It has the mildest flavor of all misos, often described as mellow and nutty. Paired with tamari, a gluten-free soy sauce, it brings plenty of gut-friendly fermented goodness to this dish. Fermented foods support the balance and diversity of your gut microbiome. Here at EBS, we believe gut health is the foundation of whole-body health, and fermented foods like miso and tamari are a key part of the program.
Chicken salad is an easy, quick, and simple dish for any meal. Packed with protein, healthy fats, and antioxidants, you can prep this in advance for weekday lunches or enjoy it at leisure on a weekend picnic. The star ingredients provide: Protein: Chicken and egg are packed with protein to support blood sugar regulation, weight balance, and hormone health. Healthy fats: Avocado and olive oil are great sources of anti-inflammatory monounsaturated fats. Fiber and phytonutrients: Celery, scallions, and avocado bring fiber and powerful plant compounds to support a healthy gut.
These protein muffins are free from refined sugar, dairy, grains, and gluten, and are packed with flavor. At EBS we believe good health starts in the gut and what better way to start your day than with an anti-inflammatory, fiber-packed treat for your gut microbiome?
What makes these protein muffins so good?
Antioxidant-rich blueberries and lemon zest give a sweet flavor and moist texture, while fiber from apple sauce and ground almonds nourishes your gut microbiome. The eggs and protein powder support healthy blood-sugar management. These protein muffins are suitable for the Candida protocol if you have intense sugar cravings or as a delicious treat on the cancer prevention and recovery protocol. They are also a great option if you fancy something sweet or for a healthy breakfast on the go!
Good quality protein is a mainstay of the anti-inflammatory meal plans at EBS. Protein is essential for blood-sugar management, immune health, muscle building, and hormone balance – every aspect of good health relies on protein. This Cod and Sweet Potato Traybake combines high-quality protein from cod and almonds with antioxidant-rich vegetables and olive oil. Cod is a wonderful source of selenium, vitamin B12, and vitamin B6. Selenium is a potent antioxidant mineral often lacking in our modern diets. We need selenium to protect cells against inflammatory damage, and also for optimum thyroid function. Sweet potato is rich in beta-carotene, the antioxidant that gives its flesh such a strong orange color. Beta-carotene is converted into vitamin A in the body and plays an important role in immune function, healthy vision, and skin health. Tenderstem broccoli complements the uplifting flavor of the sweet potato and provides glucosinolates – key compounds for detoxification pathways in the liver. Tomatoes provide another antioxidant – lycopene – and bring a juicy sweetness to this easy traybake recipe.
At EBS we believe a healthy mind comes from a healthy gut. Our Calm Mind Protein Shake provides a sense of calm by nourishing your gut and giving your brain the nutritional building blocks it needs for healthy mood balance.
Protein powder and nut milk both provide essential amino acids used to make calming neurotransmitters like serotonin and GABA. But did you know that 90% of serotonin is made in your gut? This is yet another reason why a healthy gut supports a healthy mind.
Along with these amino acids, key nutrients like vitamin B6 and magnesium also support neurotransmitters. The frozen banana is a great source of both these nutrients, as well as fiber to nourish the gut microbiome.
Orange blossom helps the nervous system relax, regulate emotions, and release anxiety and tension.
Saffron has powerful mood-lifting properties and is known to be as effective at alleviating depression as medications like Fluoxetine (Siddiqui et al, 2018).
You can enjoy the Calm Mind Protein Shake at any time of day but it is particularly good in the evening when you want to wind down before bed.
This Slow Cooker Tomato & Mushroom Oxtail Stew is a deeply nourishing dish that brings both comfort and powerful nutritional benefits. Slow cooking is key here, not just for flavor, but for digestion. Cooking food gently over several hours helps to break down fibers and connective tissues, making the dish easier on the gut and allowing nutrients to be more readily absorbed. This method also supports those with sensitive digestion, as the ingredients become softer and more bioavailable.
Oxtail is particularly valuable from a nutritional perspective. Rich in collagen and gelatin, it supports gut health, joint function, and skin integrity. As it slowly cooks, these compounds are released into the stew, creating a naturally rich broth that helps soothe and repair the digestive lining. Oxtail is also a great source of protein, iron, zinc, and B vitamins, all of which play an important role in energy production, immune support, and overall vitality.
This dish is ideal for those following an anti-inflammatory lifestyle, as slow cooking preserves nutrients while enhancing flavour without the need for processed ingredients. The result is a warming, satisfying meal that supports blood sugar balance and keeps you fuller for longer.
Perfect for batch cooking, this stew can be enjoyed over several days, making it both practical and deeply supportive for long-term health and wellbeing.
This super simple mushroom and leek stir fry makes for a tasty side dish or omelet filling.
Packed with B vitamins and fiber, mushrooms support energy and a healthy gut microbiome. They also contain beta-glucans, a plant chemical that has anti-cancer actions.
Leeks provide fiber and quercetin – a powerful anti-inflammatory nutrient. As always, I recommend you use olive oil to cook this mushroom and leek stir fry so that you benefit from healthy, anti-inflammatory fats.
You can increase the protein and fiber content even more by adding cooked quinoa just before you serve. Quinoa is a Green List food, just like mushrooms and leeks.
This super simple mushroom and leek stir fry makes for a tasty side dish or omelet filling.
Packed with B vitamins and fiber, mushrooms support energy and a healthy gut microbiome. They also contain beta-glucans, a plant chemical that has anti-cancer actions.
Leeks provide fiber and quercetin – a powerful anti-inflammatory nutrient. As always, I recommend you use olive oil to cook this mushroom and leek stir fry so that you benefit from healthy, anti-inflammatory fats.
You can increase the protein and fiber content even more by adding cooked quinoa just before you serve. Quinoa is a Green List food, just like mushrooms and leeks.
Chocolate Protein Balls are the perfect nutritious snack to keep you energized and satisfied throughout the day. Packed with plant-based protein, fiber, and healthy fats, these no-bake bites are ideal for pre-workout fuel, a mid-morning pick-me-up, or a post-lunch treat. They’re also naturally gluten-free, dairy-free, and refined sugar-free, making them a clean and wholesome option for anyone looking to support their health while enjoying something sweet.
These Chocolate Protein Balls offer a rich, chocolatey flavor while delivering slow-releasing energy thanks to ingredients like nuts and natural sweeteners. They’re also loaded with antioxidants and essential nutrients that support muscle recovery, gut health, and hormone balance. With their convenient, bite-sized format, you can enjoy these energy-boosting snacks on the go, at your desk, or even while traveling. They’re mess-free and easy to store.
Whether you’re aiming to increase your protein intake, curb cravings, or add more nutrient-dense foods to your routine, Chocolate Protein Balls are a smart and satisfying choice. The combination of protein and fiber keeps blood sugar levels stable, helps you stay full longer, and supports a healthy metabolism. Plus, they’re quick and easy to make — no oven required.
These are a hit with both adults and kids, thanks to their naturally sweet flavor and chewy texture. They’re also highly versatile — feel free to roll them in shredded coconut, hemp seeds, or cacao nibs for added crunch and nutrition. They’re a great addition to any lunchbox, gym bag, or snack drawer.
If you love these, be sure to check out our other high-protein energy ball recipes on the Eat Burn Sleep platform, including the following snacks:
Coconut and Mixed Seeds Chia Pudding is a delicious, nutrient-dense treat that’s perfect for breakfast, a healthy snack, or even dessert. Packed with fiber, protein, healthy fats, and antioxidants, this dairy-free, gluten-free, and refined sugar-free recipe helps to support gut health, balance blood sugar levels, and keep you feeling full and energized throughout the day.
This Chia Pudding combines the creamy texture of chia seeds with the natural sweetness of coconut and the nutritional powerhouse of mixed seeds like flaxseed, sunflower, and pumpkin. These seeds provide essential omega-3 fatty acids, protein, magnesium, and zinc — all important for reducing inflammation, boosting brain health, and supporting hormonal balance. The addition of cinnamon offers further anti-inflammatory benefits and helps regulate blood sugar naturally.
Using unsweetened nut milk makes this chia pudding a light yet satisfying option that fits perfectly into an anti-inflammatory lifestyle. The optional maple syrup allows you to adjust the sweetness to your preference, keeping it adaptable whether you want a more indulgent treat or a lighter option. Fresh or frozen blueberries add an extra boost of antioxidants and vitamins, making each spoonful not just delicious but packed with goodness. A few fresh mint leaves can brighten the flavor and offer added digestive benefits.
Coconut and Mixed Seeds Chia Pudding is incredibly easy to prepare, making it ideal for busy mornings or meal prep days. Just a few minutes of mixing and overnight in the fridge create a satisfying dish that’s ready when you are.
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