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.

Enjoy this with:

Kale, Apple, and Pecan Salad

A slice of Seed Bread on the side

And Summer Pudding for dessert

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.

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:

• Immunity-boosting Energy Balls
• Cacao & Turmeric Energy Balls
• Matcha & Chocolate Chips Energy Balls

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.

Why not also try our Coconut & Collagen Chia Pudding.

This dairy-free, gluten-free and grain-free Zucchini Bread is not only good for your gut health but it is also low in sugar.

Indulge in the delight of our cherished family zucchini bread recipe, a true favorite among loved ones. Each slice offers a delectable blend of almonds, pure coconut sugar, warm cinnamon spice, and the essence of summer’s beloved vegetable. Discover the origins of this exceptional recipe, which has roots in an award-winning family tradition. Originally entered into the Maryland State Fair and emerging victorious, this zucchini bread has proven its irresistible charm.

Its appeal lies in its quick and easy preparation, achieving extra moistness and flavor, while cleverly incorporating veggies. The versatility of this recipe allows for effortless doubling, and it warmly welcomes creative additions like nuts, or blueberries. Not only does it freeze beautifully, but the batter can also be transformed into delightful muffins for a heartier option. Whether you’re a novice baker or have eager young assistants in the kitchen, this zucchini bread is a delightful and accessible treat that is sure to claim 1st place in your own culinary endeavors!

Ginger Cookies are a timeless favorite, especially during the festive Christmas holidays—and this anti-inflammatory version brings all the warmth and spice without compromising on health. These cookies are gluten-free, dairy-free, and free from refined sugars, making them a wholesome treat for anyone looking to indulge mindfully during the holiday season.

Packed with the powerful properties of ginger, these cookies not only satisfy your sweet tooth but also support your well-being. Ginger is well-known for its anti-inflammatory and antioxidant benefits. It aids digestion, helps manage blood sugar levels, reduces bloating, and boosts immunity, perfect for staying balanced during the indulgent holiday season. These Ginger Cookies are a great way to enjoy the festive flavors while still following an anti-inflammatory lifestyle.

Ideal for Christmas gatherings, holiday gifting, or cozy evenings with a cup of tea, these cookies are made with nutrient-rich ingredients that offer more than just taste. Natural sweeteners are used in place of refined sugar, so you can enjoy their sweetness without the sugar spikes. Additionally, the use of warming spices like cinnamon and cloves not only adds flavor depth but also contributes to overall inflammation reduction and metabolic support.

The texture is soft with a slight crisp edge, just how a perfect ginger cookie should be. They’re easy to prepare and bake quickly, making them a stress-free option during the busy festive period. Plus, they make a lovely gift wrapped in a festive tin or jar, especially for those who appreciate delicious, health-conscious baking.

These Ginger Cookies are also a fun activity to make with children, helping you create holiday memories while encouraging healthier eating habits. Whether you’re baking for a crowd or preparing a small batch to enjoy at home, these cookies are bound to become a holiday staple.

Add these anti-inflammatory Ginger Cookies to your Christmas recipe collection this year, you’ll be surprised how something so delicious can also support your health goals.

If you’re searching for a quick, healthy dinner that doesn’t sacrifice flavor, this Mustard and Almond Cod is the perfect choice. Featuring tender, flaky cod fillets topped with a golden crust of flaked almonds and tangy mustard, this dish brings together bold taste and satisfying texture in every bite. Baking the cod ensures a moist and delicate result, while the almond topping adds a nutty crunch that complements the mild flavor of the fish beautifully. It’s a high-protein, low-carb option that fits into a variety of dietary needs, from gluten-free to keto-friendly.

What really sets this recipe apart is the balance between the richness of the fish and the freshness of the roasted vegetables. Asparagus and cherry tomatoes are roasted alongside the cod, bringing out their natural sweetness and creating a colorful, vibrant plate. The asparagus adds a crisp, earthy note, while the cherry tomatoes burst with juiciness. These two vegetables not only complement the flavors of the fish but also bring valuable nutrients and fiber to the meal. You can easily swap in other seasonal vegetables like zucchini, bell peppers, or green beans to suit your taste or use up what you have on hand.

This mustard and almond-crusted cod is ideal for busy weeknights when you want something wholesome but don’t want to spend hours in the kitchen. It’s simple enough for everyday cooking, yet elegant enough for entertaining. Serve it with a wedge of lemon or a sprinkle of fresh herbs to elevate the dish even further. Whether you’re cooking for one or feeding the family, this flavorful cod recipe with flaked almonds, roasted asparagus, and cherry tomatoes is a delicious, nourishing option you’ll return to again and again.

This comforting butter bean and tomato stew recipe is the perfect one-pot meal for cozy nights or quick midweek dinners. Packed with protein-rich butter beans and simmered in a rich, herby tomato sauce, this plant-based stew is both hearty and satisfying. The creamy texture of the beans balances beautifully with the tanginess of tomatoes, creating a wholesome, nutrient-dense meal that’s ideal for vegetarians or anyone looking to enjoy more meat-free meals. With a base of garlic, onions, and fragrant herbs like thyme or rosemary, this stew builds deep flavor with minimal effort. Serve it on its own, with crusty bread, or spooned over rice or mashed potatoes for a filling, family-friendly dish.

One of the best things about this butter bean and tomato stew is its versatility. You can add seasonal vegetables like kale, spinach, or zucchini to increase the fiber and nutrition, or spice it up with smoked paprika or chili flakes for extra warmth. It also keeps well, making it great for meal prep or leftovers. Whether you’re cooking for a crowd or just want a budget-friendly dinner that delivers on flavor, this butter bean stew is a reliable go-to.

Please note: this recipe is not recommended for individuals with IBS or IBD, as butter beans can cause bloating or digestive discomfort. However, if you tolerate legumes well, especially as part of a vegetarian or plant-based diet, this stew is a deeply satisfying and nutritious option your whole family will enjoy.

This healthy hot chocolate recipe is the perfect alternative to store-bought mixes loaded with sugar and additives. Made with simple, wholesome ingredients, this homemade hot chocolate is both nourishing and delicious.

Unlike traditional recipes, this version is dairy-free, low in refined sugar and free from artificial flavors or thickeners. It’s perfect for anyone following an anti-inflammatory lifestyle or looking to reduce their sugar intake. Rich in antioxidants from high-quality cocoa and customizable to suit different dietary needs, this low-sugar hot chocolate is a great choice for kids and adults alike.

The beauty of this healthy hot chocolate recipe lies in its flexibility. Add a dash of cinnamon or vanilla extract for an extra flavor boost, or stir in a spoonful of nut butter for a creamy twist. For those needing a post-workout boost, a scoop of collagen or protein powder can be added without compromising the taste. Whether you’re winding down after a long day or need a cozy pick-me-up on a chilly afternoon, this warm, velvety drink is sure to become a staple.

Skip the store-bought mixes and indulge in a cup of homemade healthy hot chocolate that warms you up from the inside out—guilt-free, nourishing, and totally satisfying.

Slow cooking allows all the flavors to meld together while keeping the meat tender and juicy. Recipes like this are easy to digest, supporting a healthy gut microbiome, but they are delicious and nourishing.

Slow-cooked pulled Spanish chicken has an excellent nutritional profile. Chicken is not only a source of tryptophan and protein, but it is high in B vitamins and selenium, zinc, copper, and phosphorus.

Cherry tomatoes, the tasty base in this recipe, are good for your gut. They are rich in anti-inflammatory antioxidants, naringin, and naringenin, which are excellent for fighting oxidative stress.

The sweet, smoky taste of this Spanish chicken is down to the paprika, which contributes to the beautiful color of this dish. It is rich in carotenoids and polyphenols. The red bell pepper is, too! Polyphenols act as prebiotics, feeding Bifidobacteria in your gut and promoting good gut health.

Enjoy other delicious gut-loving recipes – Asparagus & Beef Asian Stir Fry, Apple Cider Vinegar Chicken, and Indian Lamb Curry.

A high-quality electrolyte mix can make all the difference when plain water isn’t enough. Designed to replenish key minerals lost through sweat or dehydration, this mix supports fluid balance, muscle function, and mental clarity without added sugar or artificial ingredients.

Electrolytes are essential for our bodies to function correctly. They help regulate fluid balance, muscle contractions, and nerve function.

They are essential minerals in your blood, sweat, and urine.

When we experience electrolyte deficiency, it can lead to various health issues, such as muscle cramps, dizziness, headaches, irregular heartbeats, and fatigue.

When we do any physical activity, we sweat, and along with the sweat, we lose essential minerals like sodium, potassium, and calcium.

To replenish those electrolytes, consuming a balanced diet that includes foods rich in these minerals is essential. However, sometimes, when a quick replenishment is needed, you can replace those lost electrolytes with this super quick and easy-to-make electrolytes mix. You will feel better in no time.

Here’s another mend and rebuilding recipe. The collagen-rich Homemade Bone Broth.