Meal Type: Lunch + Dinner

Roasted Butternut Squash Soup

Roasted Butternut Squash Soup is one of those soothing, anti-inflammatory recipes that feels like a hug in a bowl. This Eat Burn Sleep favorite is creamy, comforting, and made entirely with ingredients that support gut health and digestion—without any irritants.

All EBS recipes are designed to reduce bloating, indigestion, and inflammation. If you struggle with feeling gassy, sluggish, or uncomfortable after eating, this soup will help calm your digestive system. Over time, living and eating the Eat Burn Sleep way will steadily reduce those symptoms and support your long-term healing.

This gut-healing Roasted Butternut Squash Soup is made with nutrient-dense, anti-bloating ingredients. Butternut squash itself is packed with fiber, vitamins A and C, and antioxidants that support immune health and reduce oxidative stress. Its natural sweetness and creamy texture make this soup feel indulgent, yet it’s light and easy to digest.

Zucchini adds an extra boost of vitamin C and folate, while supporting water balance and blood sugar regulation. Onions bring even more anti-inflammatory power to this healing bowl. They contain a wide range of medicinal compounds that support gut microbiota and immune function.

The beauty of this Roasted Butternut Squash Soup is not only its flavor, but how it makes you feel. No bloating, no discomfort—just soothing nourishment.

Enjoy it as a comforting lunch or a light dinner. As your body gets the nourishment it truly needs, you’ll notice you feel more balanced, less inflamed, and better with each passing day.

Nutritious Protein Shake

This nutritious protein shake is ideal for anyone needing a nutrient boost, whether after a workout, during recovery, or even when feeling hungover. It’s designed to be easy on the digestive system, making it a delicious and healing choice for daily support.

Plant-based protein powder is used in this nutritious protein shake because it tends to be more digestible than whey, which can cause bloating for some individuals. Nut or coconut milk is preferred for the same reason, though regular milk can be substituted if tolerated well.

Nut butter adds essential healthy fats to the shake, which would otherwise be virtually fat-free. Organic almond or cashew butter is often used for its clean, creamy, and nutrient-dense profile.

One standout ingredient in this nutritious protein shake is collagen protein powder—a powerful addition that supports gut lining, joint health, muscle recovery, and skin vitality. It’s completely tasteless and blends effortlessly. For best results, look for a grass-fed or pasture-raised variety, which is less inflammatory than grain-fed collagen sources.

Banana contributes a creamy texture and provides mood-supporting carbohydrates. Cocoa adds antioxidant power and a rich flavor, while a touch of stevia gives a natural sweetness without blood sugar spikes.

This nutritious protein shake supports gut health and brain function via the gut-brain axis and can aid in lifting depression, replenishing essential nutrients, and improving overall mental clarity.

Healing foods never tasted so good. This nutritious protein shake is a practical, tasty, and powerful part of any anti-inflammatory routine.

 

Moroccan Chicken Tagine With Prunes

This Moroccan Chicken Tagine with Prunes is a simple yet incredibly flavorful dish that’s perfect for entertaining or enjoying a comforting, nutritious meal at home. With only 15 minutes of preparation time and 45 minutes of cooking, this tagine is both easy and impressive.

The Moroccan chicken tagine is naturally dairy-free, gluten-free, and grain-free, making it ideal for people with food intolerances. Optional almonds add a crunchy texture and extra nutrients if desired.

What sets this Moroccan chicken tagine apart is not only the delicious spice blend but the nutrient-rich ingredients. Prunes are a fantastic source of fiber, potassium, and antioxidants. They support digestion, bone health, and blood sugar regulation while adding a beautiful depth of sweetness to the dish.

Sesame seeds, often sprinkled on top or stirred in, provide healthy fats, calcium, magnesium, and powerful antioxidants like sesamin and sesamol. These seeds support heart health, reduce inflammation, and aid hormone balance.

Eat Burn Sleep recipes like this Moroccan chicken tagine are crafted to promote gut health and reduce inflammation. When consumed regularly, the diverse anti-inflammatory ingredients work in harmony with the body to support long-term wellness and healing.

Serve your Moroccan chicken tagine with fluffy saffron rice—a beautiful nod to Yalda’s Moroccan and Persian heritage—or pair it with quinoa or even cauliflower rice for a lighter option.

Delicious, nourishing, and healing all at once, this is a dish you’ll want to come back to again and again.

Yalda’s Niçoise Salad

Niçoise salad is a timeless classic, but Yalda’s version gives it a light, anti-inflammatory upgrade by removing the starchy potatoes and focusing on clean, nutrient-dense ingredients. This delicious salad is simple to make, incredibly satisfying, and loaded with health benefits.

Packed with high-quality protein and essential omega-3 fatty acids, tuna is a star ingredient in this dish. Tuna supports brain function, reduces inflammation, and aids in heart health. It’s also an excellent source of vitamin D and selenium, both of which play a crucial role in immune and thyroid function.

Olives, another Mediterranean staple, are more than just tasty; they are powerful anti-inflammatory foods rich in monounsaturated fats. These heart-healthy fats help reduce harmful cholesterol levels and support cardiovascular health. Olives also contain antioxidants like vitamin E and polyphenols, which protect cells from oxidative damage and promote skin health.

Crisp lettuc, cherry tomatoes, cucumbers, red onions, and eggs bring freshness, crunch, and even more nutrition. Eggs add high-quality protein and essential vitamins like B12, A, and D, contributing to hormone balance and energy production.

Whether you’re preparing lunch for yourself or serving guests, Yalda’s Niçoise Salad is a beautiful, well-balanced meal that supports digestive health, boosts energy, and nourishes your body. It’s gluten-free, grain-free, and free from refined sugars, just whole, healing ingredients in every bite.

Slow Cooker Oxtail and Vegetables

Slow Cooker Oxtail and Vegetables is a hearty, comforting dish perfect for nourishing both body and soul. Using a slow cooker allows the oxtail to cook gently over several hours, breaking down tough connective tissues and making the meat incredibly tender and flavorful. This slow cooking method also aids digestion by making the nutrients in the meat and vegetables more accessible to your body.

Packed with rich flavors, this dish combines tender oxtail with a medley of root vegetables and herbs, creating a wholesome meal that’s both satisfying and nutrient-dense. Oxtail is a fantastic source of collagen, which supports joint health and skin elasticity, while the vegetables add fiber, vitamins, and minerals to boost your immune system and promote gut health.

The slow cooker method is ideal because it requires minimal hands-on time but results in deep, complex flavors and tender textures that are hard to achieve with quicker cooking techniques. The long, slow simmer also helps reduce inflammation by gently extracting beneficial compounds from the ingredients.

This recipe is perfect for busy days when you want to come home to a warm, nourishing meal ready to enjoy. Serve it as a comforting main dish alongside leafy greens or a simple salad for a balanced, wholesome dinner. Slow Cooker Oxtail and Vegetables is a delicious way to support your body’s health while indulging in a rich, satisfying dish that feels like a true comfort food.

Good Carbs Soup

Good carbs soup will boost your energy! All EBS recipes are energizing, delicious, and comforting.

This gut-healing, cleansing soup is packed with nutrients from colorful vegetables and olive oil.

Leeks are rich in vitamins B6, C, and K, iron, magnesium, and calcium and will aid in blood clotting, wound healing, bone protection, and looking after your heart. 

Sweet potatoes and carrots are excellent for B6, calcium, iron, magnesium, and vitamin C.

Good carbs soup protects your body from free radical damage and promotes healthy gut and brain function. As well as pleasing your tastebuds!

 

 

Slow Cooker Chicken Soup

Slow Cooker Chicken Soup is a comforting, immune-boosting dish that nourishes both body and mind. This recipe is perfect for reducing stress, calming the nervous system, releasing energy, and supporting DNA formation, making it a wonderful choice when you need gentle, healing nourishment. Slow cooking allows the flavors to develop fully while making the chicken incredibly tender and easy to digest, which is especially helpful if you’re managing inflammation or autoimmune conditions.

Chicken is a nutritional powerhouse, rich in vitamin B3, which supports heart health and energy metabolism. The darker meat of the chicken contains twice the amount of zinc and iron compared to the lighter meat, providing added immune support to help your body fight infections and stay strong. Meanwhile, the lighter chicken meat is packed with nutrients essential for building and maintaining strong bones, teeth, and tissues, making this soup a well-rounded source of nourishment.

Using a slow cooker to prepare this chicken soup means you can enjoy a deeply flavorful meal with minimal effort. The long, gentle cooking process draws out collagen and minerals from the bones and connective tissues, which are great for gut health and inflammation reduction. This makes the soup especially beneficial for anyone dealing with autoimmune diseases or chronic inflammation.

Slow Cooker Chicken Soup is not only soothing for your body but also satisfying to your taste buds. It’s a dish that combines healing with comfort, helping you feel calm and supported from the inside out. Whether you’re recovering from illness or simply want to nourish your immune system and reduce inflammation, this soup is a delicious and practical way to support your health every day.

Spinach and Tomato Muffins

These spinach and tomato muffins bring the vibrant, savory flavors of Italy into a wholesome, grain-free, gluten-free, and dairy-free package. Perfectly suited for anyone following a clean eating or anti-inflammatory lifestyle, these muffins are packed with plant-based goodness and deliver a satisfying dose of protein, fiber, and healthy fats—without a trace of meat or dairy.

Ideal for breakfast on the go, these muffins are also great as a midday snack, a light lunch, or even a quick dinner when time is short. Despite their indulgent flavor and texture, they’re crafted to support gut health, balance blood sugar, and fuel the body with nutrient-dense ingredients. Unlike conventional muffins loaded with refined grains and sugars, these muffins use only whole-food ingredients, making them a smart choice for sustained energy and reduced inflammation.

The combination of spinach and tomato brings not only color and flavor but also essential vitamins, antioxidants, and anti-inflammatory compounds. Spinach is rich in iron and magnesium, while tomatoes provide lycopene and vitamin C—both important for immune health and cellular repair.

These muffins are also incredibly versatile. While the spinach and tomato pairing is a classic favorite, this base recipe invites experimentation with herbs, spices, and seasonal vegetables. It’s a great meal prep staple that stores well in the fridge and can be enjoyed warm or cold.

Whether you’re rushing out the door or simply want a comforting yet nourishing meal, these spinach and tomato muffins are a must-try. They prove that convenience, flavor, and wellness can happily coexist—one bite at a time.

Pizza Muffins

At the start of her health journey, Yalda missed pizza more than she expected. But as she experienced firsthand, the brain can rewire habits, and taste buds naturally adapt. With time, she found herself no longer craving the processed, inflammatory foods she once enjoyed. Thanks to the rise in anti-inflammatory alternatives, like dairy-free cheese made from coconut oil, new ways to enjoy familiar favorites have emerged.

This inspired Yalda to create a recipe that brings all the comfort of pizza in a nutrient-dense, gut-friendly form: her dairy-free, grain-free, gluten-free Pizza Muffins. These delicious muffins are perfect for anyone following a paleo or keto lifestyle and are ideal as a satisfying meal with a salad or a handy snack throughout the day.

These pizza muffins are a favorite in Yalda’s home, especially on Friday evenings during family movie night with her children. They’re quick to make, delicious, and flexible. You can switch up the toppings to suit your preferences. Don’t eat meat? Replace the pepperoni with mushrooms. Not a fan of olives? Leave them out. Just like with a traditional pizza, you can personalize each batch to your liking while staying within the guidelines of a gut-friendly, anti-inflammatory lifestyle.

The muffins are satisfying, portable, and packed with flavor. Whether you’re looking for a quick lunch, a meal prep option, or a family-friendly dinner idea, Pizza Muffins check every box. Best of all, they support optimal health without sacrificing taste or tradition. Once you try them, they just might become a weekly staple.

Kefta, Tomato and Egg Tagine

This kefta, tomato, and egg tagine is a heartwarming, nutrient-packed dish that not only comforts but also supports overall health. Using grass-fed beef, this tagine brings a wealth of anti-inflammatory benefits, making it an excellent choice for those with inflammatory conditions such as osteoarthritis. Grass-fed beef is rich in omega-3 fatty acids, which help reduce inflammation, making it beneficial for joint health, muscular strength, and cardiovascular function.

This dish is more than just a flavorful meal, it’s a powerful aid for your immune system, eye health, and even cartilage support. Whether you’re managing osteoarthritis or simply looking to improve your overall well-being, the nourishing ingredients in this tagine work together to reduce inflammation and support your body’s natural healing processes.

The combination of tender kefta, ripe tomatoes, and nutrient-rich eggs in this dish creates a perfect balance of protein, healthy fats, and antioxidants. The rich, comforting flavors will leave you feeling uplifted and nourished, making it a wonderful addition to any anti-inflammatory lifestyle.

As with any healing meal, it’s important to eat mindfully and slowly. Rushing meals can interfere with digestion, so take your time to savor every bite and allow your body to properly absorb the nutrients. This not only aids in digestion but also supports long-term healing.

Enjoy the benefits of this delicious kefta, tomato, and egg tagine, a meal that will help you feel better from the inside out, whether you’re dealing with osteoarthritis or simply aiming to reduce inflammation in your body.

 

Champions Salad

Whether it’s breakfast, lunch, or dinner, the Champions Salad lives up to its name. This vibrant, nutrient-dense dish is a true winner when it comes to boosting brain power, energy levels, and overall vitality. Named initially to get the kids excited about a healthy start to the day, this salad quickly became a family favorite for adults and children alike.

What makes it so powerful? It’s an anti-inflammatory, blood sugar-balancing, liver-supporting meal packed with ingredients that work together to nourish and heal the body. Loaded with antioxidants and iron, this salad helps purify the blood and improve oxygen circulation, especially beneficial for those managing anemia.

It’s also brimming with protein, omega-3 fatty acids, magnesium, potassium, selenium, and key B vitamins, including vitamin D. Every bite delivers essential nutrients that support mental clarity, stable energy, and a strong immune system.

One of the smartest details in this dish is the use of fresh lemon juice, a source of vitamin C that enhances iron absorption from the fish. A pinch of sea salt adds trace minerals like iodine to support thyroid and nervous system health, while a crack of black pepper boosts nutrient absorption across the board.

Enjoy it on its own or served over a slice of toasted rye bread. However you plate it, this is truly food for both mind and body. The Champions Salad is a simple yet extraordinary way to power your day with intention, flavor, and endless nutrition.

Eat well, feel strong—every day can be a champion’s day.

Leek, Zucchini and Spinach Soup

Leek, Zucchini, and Spinach Soup is a simple, warming dish packed with flavor and powerful health benefits. This vibrant green soup supports digestion, immunity, and overall vitality, making it a perfect addition to any anti-inflammatory lifestyle. Light yet nourishing, it’s ideal as a starter or a comforting light meal on its own.

Leeks are a fantastic source of prebiotics that help feed the good bacteria in your gut, supporting digestion and long-term gut health. They also contain powerful antioxidants like kaempferol, known for its anti-inflammatory and heart-protective properties. Zucchini adds a delicate flavor and brings in essential nutrients like potassium and vitamin C, which help regulate blood pressure and strengthen immunity.

Spinach, one of the most nutrient-dense greens, is rich in iron, folate, magnesium, and a wide array of antioxidants that fight inflammation, support energy production, and help maintain strong bones. The trio of leek, zucchini, and spinach offers a fantastic blend of fiber, vitamins, and minerals in every spoonful.

This Leek, Zucchini, and Spinach Soup is made with a vegetable stock cube for convenience, but you can elevate the health benefits even further by using homemade vegetable stock or nutrient-rich bone broth. Bone broth adds collagen, gelatin, and amino acids that soothe the gut lining, promote joint health, and enhance nutrient absorption.

Quick to prepare and gentle on the digestive system, this soup is perfect for anyone seeking a clean, comforting option that supports both body and mind. Top it with a swirl of olive oil or a sprinkle of seeds for extra nutrients. It’s an easy, delicious way to nourish yourself and enjoy the natural benefits of real, whole food