An Overnight Acai Bowl is the ideal choice for a quick, nutrient-dense breakfast that supports overall health. Whether you’re seeking to boost your immune system, improve digestion, or maintain heart health, this bowl has you covered. With acai’s high antioxidant levels and freeze-dried strawberries’ added nutrients, you’re fueling your body with the essential vitamins and minerals it needs to start the day right.

Acai berries are a superfood known for their rich antioxidant content, particularly anthocyanins, which help protect the body against oxidative stress (Laurindo, et al. 2023). These small, purple berries are not only delicious but also support heart health, immune function, and digestive well-being. Acai is high in fiber, making it great for digestion and promoting a healthy gut microbiome. The high levels of omega fatty acids in acai help regulate cholesterol and support cardiovascular health. Additionally, acai berries can improve skin health by reducing signs of aging due to their potent antioxidant properties.

Enjoy the delicious combination of acai and freeze-dried strawberries for a fulfilling, energizing breakfast that promotes wellness from the inside out. This Overnight Acai Bowl is gluten-free, dairy-free, and rich in essential nutrients, making it the perfect choice for anyone looking to nourish their body with clean, wholesome ingredients. Try it today for a tasty, health-boosting start to your morning!

These broccoli fritters are a hit with both adults and kids alike. They’re the perfect way to introduce children to the goodness of broccoli in a fun and tasty way. You can also customize them with your favorite seasonings and herbs to suit your taste preferences. They can be enjoyed hot or cold, making them a convenient option for meal prep or a healthy lunchbox snack.

Broccoli, a well-known cruciferous vegetable, is packed with nutrients and offers many health benefits. It’s an excellent source of vitamins K, C, and E,  as well as folate, and fiber. These nutrients are essential for immune function, bone health, and vision.

These broccoli fritters are a testament to how wholesome ingredients can be transformed into something both tasty and nourishing. Packed with protein and rich in dietary fiber, these fritters support a healthy gut microbiome, which is crucial for overall digestive health.

Broccoli is a wonderful vegetable, steamed or roasted, but it can also be grated and added to various dishes.  Enjoy these warm broccoli fritters on their own or cold for lunchbox-friendly meals.

Enjoy sparkling energy all morning with our Overnight Protein Chia Seeds and Berries recipe.

This protein-packed dish is the perfect grab-and-go breakfast (and it’s also a handy mid-afternoon snack!). Chia seeds are rich in fiber, protein, and healthy fats – perfect for supporting gut health, blood sugar stability, and inflammatory conditions.

The strawberry protein powder (see my Yalda Loves page for recommended brands) adds extra amino acids for energy, muscle health, immunity, and gut health. Blueberries bring fiber and powerful antioxidants called anthocyanins that help tackle inflammation and support healthy vision.

Top tip: Prep 2 or 3 pots and keep them in the fridge for breakfasts and snacks on busy days!

Zucchinis are a wonderful summer vegetable, easy to grow in tubs or a garden. This simple side dish pairs the creamy flavor of sautéed zucchini with lemon and mint for a bright zingy taste. Enjoy it with chicken or fish or as part of a summer garden buffet.

Zucchinis are a type of summer squash. They have a high water content that helps with hydration in hot weather and their vitamin C and carotenes help protect your skin from sun damage. Plus, the beautiful orange flowers are edible too!

Lemons are a great source of vitamin C and the phytochemical, limonene, known to have anti-inflammatory, anticancer, antiviral, and gastroprotective properties. The refreshing taste of lemon pairs well with mint, a herb well-known for soothing bloating and digestive discomfort.

Try this dish today – I’m sure it will soon become a favorite part of your anti-inflammatory meal plan!

Pair Italian Sautéed Zucchini with Lemon and Mint with:

Roast Chicken

Apple Cider Vinegar Chicken

Baked Salmon

These crab cakes are perfect for breakfast, a light lunch, or as a starter to a main meal. Crab meat is high in protein and a good source of anti-inflammatory omega-3 fats. Omega-3s support heart, brain, and joint health and are vital to a healthy diet.

Unlike many store-bought crab cakes filled with breadcrumbs and cheap seed oils, our recipe uses ground almonds, egg, and coconut yogurt to bind the mixture together. Red peppers, scallions, zucchini, and dill bring flavor, fiber, and phytochemicals to delight your tastebuds and nourish your gut microbiome.

Enjoy these delicious crab cakes any day of the week as part of your anti-inflammatory meal plan.

Pair these crab cakes with

Homemade Aioli (Garlic Mayonnaise)

Olive Oil Mayonnaise

Lettuce and Avocado Salad

Our collagen banana muffins are the perfect option for a quick breakfast. Suitable from Week 2 of the 6-Week Reset, each muffin contains 8g of protein to support blood sugar regulation and energy levels at the start of your day.

The ingredients provide the EBS signature combination of protein, healthy fats, gut-nourishing fiber, and anti-inflammatory nutrients.

Collagen powder, eggs, and ground almonds provide protein, while bananas are packed with prebiotic fibers. Prebiotic foods nourish beneficial gut flora and support a healthy, diverse gut microbiome.

Cinnamon is a powerful antioxidant spice, known to improve insulin sensitivity and blood glucose regulation (Wang et al., 2021). The flavor balances the sweet bananas and complements the slightly bitter taste of walnuts.

Enjoy these muffins for breakfast or a healthy snack any time of the day.

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!

Pair these muffins with:

Moroccan Spiced Coffee

Healthy Frappuccino

Activated Almonds

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!

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 recipe pairs well with:

Mustard and Almond Cod

Slow-cooker Pulled Spanish Chicken

Sesame and Sumac Lamb Chops

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!

The Berries Collagen Shake is a delicious and nutritious way to support your skin, joints, and overall health. Made with frozen mixed berries and collagen hydrolysate powder, this shake is packed with antioxidants, vitamins, and protein that help nourish your body from the inside out.

Frozen mixed berries provide a vibrant burst of flavor and a potent dose of antioxidants, which help protect your cells from damage caused by free radicals. These berries are rich in vitamin C, essential for collagen production and skin health, making them an ideal ingredient to pair with collagen powder. The combination of berries and collagen supports youthful skin, reduces inflammation, and promotes a strong immune system.

Collagen hydrolysate powder is a highly absorbable form of collagen that helps rebuild and maintain the body’s connective tissues, including skin, hair, nails, muscles, and joints. It also supports gut health by helping to repair the gut lining and reduce inflammation, which is key for overall wellness.

This Berries Collagen Shake is straightforward to make, just blend frozen mixed berries, collagen hydrolysate powder, and your choice of liquid, such as water, almond milk, or coconut milk, for a creamy and refreshing drink. It’s perfect as a quick breakfast, post-workout recovery shake, or a nutritious snack during a busy day.

Not only is this shake delicious and dairy-free, but it’s also an excellent way to boost your intake of essential nutrients while supporting an anti-inflammatory lifestyle. Incorporate the Berries Collagen Shake into your routine for glowing skin, strong joints, and lasting energy.