This vibrant Kale, Apple and Pecan Salad is more than just a delicious crunch—it’s a nutrient-dense, anti-aging powerhouse designed to nourish your body from the inside out. Packed with fiber, antioxidants, and essential vitamins and minerals, this salad supports everything from gut health to glowing skin, making it a perfect choice for anyone looking to eat for longevity and vitality.

Kale forms the foundation of this Kale, Apple and Pecan Saladsalad, offering impressive amounts of vitamin C, copper, folate, and manganese. These nutrients help strengthen the immune and nervous systems, support red blood cell formation, promote collagen production, and improve skin, joint, muscle, and bone health. Kale also enhances gut microbiota, playing a role in reducing inflammation throughout the body. Its naturally occurring compound, caffeic acid, acts as a powerful antioxidant that combats oxidative stress and free radicals, major contributors to premature aging.

Crisp apple slices add a refreshing sweetness, along with their anti-aging properties. Apples are rich in antioxidants, flavonoids, and phenolic compounds—especially fisetin, a flavonoid shown in studies to support healthy aging and potentially extend lifespan. Apples not only contribute flavor and crunch but also provide natural compounds that help fight inflammation and promote overall wellness.

To complete this functional food trio, pecans provide a rich texture and offer gut-supporting benefits. They’re high in polyphenols, which influence the gut microbiota in beneficial ways. Polyphenols and gut bacteria interact in a bidirectional relationship: gut microbes break down polyphenols into bioavailable compounds, which in turn help shape a balanced and healthy microbiome. This supports digestion, energy, and immune defense.

Altogether, this Kale, Apple and Pecan Salad is a beautiful combination of freshness, crunch, and deep nourishment. Enjoy it as a light meal or a vibrant side dish—and feel good knowing every bite is supporting your health, longevity, and well-being from the inside out.

More delicious recipes for you to try: Chicken Tagine With Preserved Lemons & Moroccan Loin of Lamb & Roasted Vegetables. 

This Asparagus, Zucchini and Avocado Salad is a light, refreshing, and gut-friendly dish that’s as functional as it is flavorful. Packed with natural prebiotics and bursting with fresh, earthy flavor, it supports optimal digestion while delivering a delicious crunch and creamy contrast in every bite. Tossed in a zesty apple cider lemon dressing, this salad is a nourishing celebration of whole, plant-based ingredients.

Prebiotics are a type of dietary fiber that stimulates the growth and activity of probiotics—the beneficial bacteria in your gut. These fibers feed intestinal microbiota, which then release short-chain fatty acids into the bloodstream. This has a ripple effect across the body, positively influencing not just the gastrointestinal tract but also other organs, including the brain and immune system.

Among the most beneficial prebiotics are fructo-oligosaccharides (FOS) and galacto-oligosaccharides (GOS), both of which have well-documented effects on human health. This asparagus, zucchini, and avocado salad naturally contains rich sources of these prebiotic fibers, making it a simple yet powerful way to support gut health on a daily basis.

Asparagus is especially high in inulin, a well-known prebiotic that fuels gut flora and supports regularity. Zucchini adds hydration, fiber, and antioxidants, while avocado delivers anti-inflammatory fats and additional fiber that boosts absorption of fat-soluble vitamins. Together, these ingredients offer a flavorful way to nourish your microbiome with real, whole foods.

This Asparagus, Zucchini and Avocado Salad isn’t just a treat for your tastebuds—it’s a functional food that feeds your gut, supports immunity, and contributes to long-term health. Enjoy it fresh for lunch, as a vibrant side dish, or as part of your weekly meal prep.

More Zucchini dishes for you: Zucchini & Oyster Mushroom Omelet, Zucchini & Leek Soup, and Sautéed Spinach & Zucchini. 

Enjoy!

This creamy, zesty Dijon Chives Vinaigrette is a nutrient-rich dressing that delivers more than just great taste. This flavorful vinaigrette blends the sharp tang of Dijon mustard with the mild, oniony notes of fresh chives, offering a powerful combination of culinary delight and health benefits.

Mustard, long used as a medicinal plant, contains biologically active compounds such as anthocyanins, which boast anti-inflammatory, anti-cancer, anti-obesity, antimicrobial, and antidiabetic properties. Before it became a kitchen staple, mustard was valued for its therapeutic potential—now, it serves both purposes deliciously in this vinaigrette.

Chives add not only vibrant color and flavor but also a potent nutritional boost. They’re rich in quercetin, a powerful flavonoid with anti-inflammatory, antioxidant, anti-cancer, antibacterial, antiviral, and anti-allergy properties. Chives also contain detoxifying sulfur compounds—an essential nutrient the body cannot produce on its own. Sulfur is vital for reducing chronic inflammation, repairing DNA, neutralizing oxidative stress, and supporting immune and gut health. It even aids in food metabolism and maintaining nitrogen balance.

Having this homemade vinaigrette on hand makes it easy to whip up a healthy meal in minutes. It pairs beautifully with a Mixed Herbs Salad or any fresh greens. For a more filling option, drizzle it over a protein-packed dish like Wild Salmon Spread, Salmon à l’Unilateral, or Roasted Chicken With Garlic Confit. The creamy, tangy flavor ties everything together while delivering the benefits of plant-based nutrients in every bite.

Whether you’re aiming to boost your immune system, fight inflammation, or simply add more flavor to your dishes, this Dijon Chives Vinaigrette is a must-have in your fridge. It’s a smart, simple way to nourish your body and bring a vibrant, gourmet touch to everyday meals.

Globe artichokes are antioxidant-rich (A, C, E), K, and B. They also contain an active chemical compound in them called Cynarin.

This stimulates bile flow, which helps digestion and improves liver and gall bladder functioning.

They are an excellent source of fiber, can aid detoxification, and can alleviate stomach upsets while supporting good bowel function.

Artichokes encourage the growth of good bifidobacteria in the gut through inulin, a fiber that acts as a prebiotic, which also helps balance blood sugar levels and reduce cholesterol.

Olive oil further supports the bile duct, liver, and gall bladder.

Supporting your liver is important for it to carry out its 500+ essential functions (which you will be doing if you follow this lifestyle on a predominantly 80/20 ratio!), and a healthy liver will rid toxins from your body more efficiently.

Enjoy the wonderful nutty taste of these artichokes with this tangy manganese-rich (needed for numerous enzyme functions) dressing.

For thousands of years, leeks have been used as a healing food in many parts of Asia.

They are cleansing and diuretic, protect from oxidative damage, protect from heart disease, are good for your blood, and promote proper functioning in the body.

Leeks are a super source of potassium, phosphorus, copper, zinc, iron, calcium, manganese, magnesium, vitamin A, B1, B2, B3, and B6, vitamin K, and folic acid.

They are rich in various bioactive constituents, including the flavonoid kaempferol, which means they are potent antioxidants and anti-inflammatory foods.

Leeks are also anti-cancer and anti-diabetic foods and have antimicrobial effects, which means they can kill microorganisms such as mold or bacteria.

Consumption of Allium vegetables has been shown to decrease the risk of gastric cancer. Zhou et al. (2011).

Furthermore, they are easily digested and good for gut bacteria.

Stir-fried with our Anti-inflammatory Curry Spice Mix makes this an excellent, quick, and nutritious meal. It’s a beautiful taste combination.

Enjoy each mouthful slowly, and chew well.

This Summer Pudding is a light, fruity, and refreshing dessert that captures the essence of sunny days and seasonal produce—all while being completely dairy-free. Made with creamy coconut yogurt instead of traditional cream or dairy-based yogurt, this version is perfect for those with lactose intolerance, dairy allergies, or anyone looking to enjoy a plant-based treat.

A classic British dessert with a modern twist, this summer pudding showcases juicy berries such as raspberries, strawberries, blackberries, and redcurrants. These berries are not only bursting with natural sweetness but are also rich in antioxidants, vitamins C and K, and fiber. They help support immune health, skin vitality, and digestive balance.

The use of coconut yogurt in this pudding provides a creamy texture and subtle tropical flavor that pairs beautifully with the tartness of the berries. Coconut yogurt is naturally rich in healthy fats and often contains live cultures that promote gut health, making this indulgent treat both delicious and nourishing.

This summer pudding can be enjoyed on its own, or you can serve it with extra fresh berries and a drizzle of maple syrup for added sweetness.

Whether you’re plant-based, dairy-free, or just love a fresh berry dessert, this coconut yogurt summer pudding is the perfect way to end a summer meal—vibrant, satisfying, and totally refreshing.

This anti-inflammatory curry spice mix is more than just a flavorful addition to your meals—it’s a nutrient-dense blend that supports overall health and well-being. Rich in antioxidants and essential minerals like iron and magnesium, this versatile curry spice mix offers far more than delicious aroma and color.

Iron plays a vital role in producing healthy blood. As a key component of hemoglobin and myoglobin, it helps transport oxygen from your lungs throughout your body and supports oxygen storage in your muscles. Without adequate iron, your body can’t function optimally, making it an essential nutrient for energy, endurance, and immune support.

The spices in this mix are loaded with powerful antioxidants that help neutralize free radicals—unstable molecules that cause cellular damage. While our bodies naturally produce free radicals, exposure to pollution, alcohol, smoking, and fried foods can increase their presence. Antioxidants help combat this oxidative stress, slowing the aging process and supporting overall cellular health.

One of the standout ingredients in this curry spice mix is saffron, a spice backed by numerous studies for its mood-boosting properties. Known for helping reduce symptoms of depression and anxiety, saffron adds both color and emotional balance. The magnesium found in many of the spices further supports mood regulation, nerve function, muscle health, and bone strength.

Reducing chronic inflammation through your diet can also help decrease neuroinflammation, which plays a role in mood disorders like anxiety and depression. That’s what makes this spice mix a true healing staple—it’s not only anti-inflammatory but also a tool for mental well-being.

Aromatic and warming, this curry spice mix is a pantry essential. Make a batch, store it in an airtight jar, and enjoy it for up to six months. Start by trying it in Sauteed Curry Leek—you’ll love its depth of flavor and its health-boosting properties.

This microbiota-loving venison sausage stew is rich, succulent, and a powerhouse of nutrients and healing.

The ingredients in this recipe give you a good dose of B vitamins, biotin, choline, zinc, selenium, calcium, copper, iron, magnesium, phosphorus, vitamins A and E, and there’s a high percentage in the below.

Thiamine (B1) is essential for nerve, muscle, and heart function and the cellular process that converts glucose into energy. It assists with protecting the nervous system, brain, stomach, and intestines, to name just a few things! Electrolytes are aided with B1 to flow in and out of muscle and nerve cells.

Pyridoxine (B6) is essential for estrogen metabolism, balancing hormones, and the production of chemicals in the brain to maintain the nervous system, blood sugar levels, and red blood cell formation.

Folate maintains a healthy nervous system and keeps homocysteine levels in check (excess homocysteine can lead to renal and thyroid dysfunction, diabetes, psoriasis, and so on). Folate assists with producing serotonin, dopamine, and norepinephrine, which all help with mood and sleep, and it is an essential nutrient needed during pregnancy.

Vitamin C is a potent immune cell stimulator. It is a free-radical damage protector and is vital for collagen and bone formation, energy production, heart protection, and anti-cancer.

It aids in serotonin production, the feel-good neurotransmitter, and restores and regenerates Vitamin E’s antioxidant properties, which are abundant in this tasty dish!

Vitamin C is excellent for stress-busting and building healthy arteries, capillaries, cartilage, tendons, nails, teeth, skin, hair, and healing wounds. Iron absorption is enhanced through vitamin C, which is rich in this tasty recipe.

Vitamin K is at 115% daily value in this recipe. K is good for blood regulation, clotting, blood pressure, bone-building, and heart protection. Gut bacteria also produce it, but deficiencies can occur in disorders where malabsorption occurs, so it is needed when you have ulcerative colitis and celiac disease, for instance.

Manganese aids in a variety of metabolic functions. Essential for the immune system, nervous system, and reproductive hormone function. It gives protection against free radical damage and is involved in neurotransmitter synthesis and brain development.

Manganese is good for blood clotting, cellular homeostasis, bone and connective tissue growth, and so on!

Potassium helps maintain fluid in our cells, aids muscle contraction, looks after the heart, and supports normal blood pressure.

This gut-loving Italian-inspired stew contains many nutrients: probiotics, amino acids, polyphenols, vitamins, antioxidants, minerals, fiber, good carbs, and deliciousness!

Try these other dishes: Slow Cooker Lamb Stew, Slow Cooker Beef Brisket, and Chicken & Vegetable Tagine. 

The Rainbow Lunchbox is a vibrant, flavorful, and nutrient-rich meal designed to fuel your body and support your health, all while looking beautiful and tasting delicious. Packed with gut-friendly, anti-inflammatory ingredients like mackerel and beetroot, this lunchbox is a shining example of how food can be both healing and satisfying.

Mackerel, an oily fish rich in omega-3 fatty acids, offers powerful anti-inflammatory, heart-protective, and brain-supporting benefits. It’s also a great source of high-quality protein and vitamin D, essential for bone health and immune function. Beetroot adds a natural sweetness and earthy flavor, along with antioxidants such as betalains and anthocyanins, which have antitumor, antidiabetic, and detoxifying properties.

This Rainbow Lunchbox delivers a diverse range of potent compounds and essential nutrients, including carotenoids, flavonoids, pantothenic acid, hydroxycinnamic acids, phytosterols, monounsaturated fats, and gut-loving fiber. It’s also packed with vitamins A, B-complex, C, D, E, and K, along with key minerals like magnesium, manganese, zinc, copper, iron, selenium, and iodine.

These components work synergistically to boost immunity, support healthy digestion, reduce inflammation, regulate blood sugar, and promote cellular repair. It’s a perfect option for those following a gut-healthy, anti-inflammatory lifestyle or looking to maintain a healthy weight without compromising on flavor or variety.

With an array of textures—from creamy to crunchy—and a spectrum of colors, this lunchbox is a visual and nutritional delight. Whether you’re meal-prepping for the week or packing a nourishing meal on the go, the Rainbow Lunchbox keeps you energized and satisfied.

Have you tried Italian Chicken Salad or Coronation Chicken Salad yet?

This steak marinade is designed to do more than just add flavor—it enhances tenderness, boosts nutritional value, and supports gut health. Crafted with anti-inflammatory and antioxidant-rich components, it transforms any cut of steak into a juicy, deeply satisfying dish that’s good for both body and taste buds.

In moderation, quality pasture-fed meat is good for you.

It’s a complete source of protein, meaning it contains all the essential amino acids that must be obtained through the diet. Our bodies cannot synthesize these essential amino acids on their own, so consuming them is vital for the body’s growth, maintenance, and repair.

Good-quality steaks are an essential source of nutrients with high biological value when eaten in conjunction with other nutrient-rich foods, such as those recommended on Eat Burn Sleep, as part of a balanced diet. Micronutrients are absorbed when a combination of the right foods is consumed, as this involves an all-important process of synthesis.

For instance, the fats in this meal will help you absorb vitamin A, which is found in many antioxidant-rich vegetables, to complete your meal!

At the very least, this haem iron-rich meal will produce more red blood cells to carry oxygen throughout your body and support your bones, skin, and nails.

The other nutrients in these steaks are excellent for supporting your immune system, central nervous system, wound healing, muscles, respiratory health, DNA and RNA synthesis, and hormone balance.

Moderation is key, remember. Eat Burn Sleep is not about perfection. It is about limitation.

Marinated in anti-inflammatory olive oil and black pepper and seasoned with salt and garlic powder, these steaks are mouthwatering.

Bright, nourishing, and full of natural goodness, this Sunshine Salad is a refreshing way to support your gut health and boost your energy. Made with vibrant carrots and warming cumin, it’s not only delicious but also packed with nutrients and prebiotic benefits that help your digestive system thrive.

Carrots are naturally rich in prebiotic fibers, which serve as food for the beneficial bacteria in your gut. These fibers help promote a balanced microbiome, support digestion, and enhance nutrient absorption. Along with their sweet flavor and satisfying crunch, carrots deliver a wealth of beta-carotene (provitamin A), vitamin K1, potassium, and antioxidants that reduce inflammation and support immune function, skin health, and vision.

Cumin brings an earthy, aromatic depth to the salad while delivering powerful anti-inflammatory and digestive properties. Known to stimulate digestive enzymes and reduce bloating, cumin also contributes to improved gut health, making it a perfect complement to the prebiotic-rich carrots.

This Sunshine Salad is a simple, feel-good dish that’s ideal for anyone looking to eat clean, support their microbiome, or follow an anti-inflammatory lifestyle. Naturally dairy-free, gluten-free, and rich in fiber, it can be enjoyed as a light lunch, side dish, or colorful addition to a protein-rich meal.

It’s easy to prepare, stores well, and even tastes better after a few hours as the flavors meld together. The combination of texture, color, and flavor is uplifting and satisfying, just like a little bit of sunshine on your plate.

This cheerful carrot salad is a functional, flavorful way to fuel your day with ingredients your body will thank you for.

This Anti-inflammatory Lemon Cake is a zesty, nourishing treat that proves dessert can be both indulgent and supportive of your health. Made without grains or dairy, it fits perfectly into anti-inflammatory, gut-friendly lifestyles and is ideal for anyone avoiding common allergens without compromising on flavor or texture.

Lemon is the star ingredient here, bringing a bright, refreshing flavor and a wealth of natural benefits. Rich in vitamin C and flavonoids, lemon supports immune function, aids digestion, and contributes powerful antioxidant properties. Its natural acidity helps enhance mineral absorption and reduce inflammation throughout the body.

What makes this Anti-inflammatory Lemon Cake truly special is its clean ingredient profile. By avoiding grains and dairy, this cake reduces the potential for gut irritation and bloating, making it a great option for people with sensitivities or those following an anti-inflammatory diet. Instead, nutrient-dense ingredients are used to provide a satisfying texture and subtly sweet flavor that nourishes the body and delights the palate.

This anti-inflammatory lemon cake is perfect for special occasions, everyday treats, or a healthier afternoon pick-me-up. It pairs beautifully with herbal tea and can be topped with coconut yogurt or fresh berries for an elegant finish.

Light, lemony, and naturally gluten-free, it’s a cake that supports your wellness goals while satisfying your sweet tooth. Enjoy a slice knowing you’re fueling your body with ingredients that promote balance, reduce inflammation, and taste incredible.

Have you tried the equally delicious Extra Light Banana Bread, Paleo Mandarine & Almond Cake, and Low Carb Chocolate & Walnut Muffins?