Healthy Recipes
Curated by Our Coaches
Evidence-based recipes designed to support your specific wellness goals — from reducing inflammation to boosting energy and improving sleep.
Our Health & Wellbeing Coaches
Michael Ogden
Integrative Health & Habit Building
Alexandra Kozlowski
Strength, Nutrition & Performance
Ariana Alcantara
Holistic Nutrition & Gut Health
Nik Heartsong
Detox, Energy & Root Cause Healing
Eva Redpath
Wellness Leadership & Life Purpose
Matt Cable
Fitness & Physical Resilience
Alixe Faubert
Women's Health & Nervous System
Want personalized nutrition and lifestyle guidance? Get matched with the right coach for your goals.
Book Your Concierge Call12 recipes
Golden Turmeric Lentil Soup
A warming, anti-inflammatory soup packed with turmeric, ginger, and red lentils. One of the most powerful combinations for reducing systemic inflammation.
Green Energy Smoothie Bowl
A vibrant, nutrient-dense smoothie bowl loaded with adaptogens, healthy fats, and natural sugars to fuel your morning without the crash.
Salmon & Roasted Veggie Bowl
Wild salmon is one of the richest sources of omega-3 fatty acids, making this bowl a powerhouse for reducing inflammation and supporting brain health.
Cherry & Magnesium Sleep Smoothie
Tart cherries are one of the few natural food sources of melatonin. Combined with magnesium-rich ingredients, this smoothie is your evening wind-down ritual.
Gut-Healing Overnight Oats
Prebiotic-rich oats combined with probiotic kefir create the perfect environment for a healthy gut microbiome. Prep in 5 minutes the night before.
Anti-Inflammatory Ginger Carrot Soup
Ginger and carrots are a powerful anti-inflammatory duo. This silky, vibrant soup is deeply nourishing and easy to digest.
Hormone-Balancing Buddha Bowl
Packed with cruciferous vegetables, healthy fats, and fiber — all key nutrients for supporting healthy estrogen and testosterone levels.
Ashwagandha Stress-Relief Golden Milk
A soothing adaptogenic drink that helps lower cortisol, reduce anxiety, and prepare your body and mind for rest. Your evening ritual in a cup.
High-Protein Power Breakfast Bowl
Starting your day with 30g of protein stabilizes blood sugar, reduces cravings, and gives you sustained energy throughout the morning.
Blueberry Walnut Brain Boost Salad
Blueberries and walnuts are two of the most studied brain foods on the planet. This simple salad is as powerful as it is delicious.
Gut-Friendly Kimchi Fried Rice
Fermented kimchi delivers billions of live probiotics while brown rice provides prebiotic fiber — a dynamic duo for gut microbiome diversity.
Anti-Inflammatory Beet & Orange Salad
Beets are rich in betalains — a unique class of antioxidants with powerful anti-inflammatory properties. Combined with vitamin C from oranges, this is a nutritional powerhouse.
Healthy Eating Tips & Guides
Practical, evidence-based guidance our coaches share with members every day.
The Dirty Dozen
Buy these organic when possible — highest pesticide residue
Source: Environmental Working Group (EWG). Updated annually. When organic isn't available, washing thoroughly still removes some residue.
The Clean Fifteen
Lowest pesticide residue — conventional is fine for these
Meal Timing Principles
When you eat matters as much as what you eat
Within 30–60 min of waking
Eat protein within the first hour of waking to stabilize cortisol and set your appetite hormones for the day. Aim for 30g.
Every 3–5 hours
Eating every 3–5 hours keeps blood sugar stable, prevents energy crashes, and reduces cravings for processed foods.
Largest meal: midday
Insulin sensitivity is highest in the morning and midday. Front-loading calories earlier improves metabolism and sleep quality.
Stop eating 2–3 hrs before bed
Late eating disrupts circadian rhythm, impairs sleep quality, and promotes fat storage. Give your gut time to rest.
12–16 hr overnight fast
A natural overnight fast (e.g., 7pm–7am) supports cellular repair, gut rest, and metabolic health without extreme restriction.
Easy Anti-Inflammatory Swaps
Small changes, big impact on systemic inflammation
Gut Health Basics
Your gut is your second brain — treat it accordingly
30 plants per week
Research shows eating 30 different plant foods weekly dramatically increases microbiome diversity. Each different color counts separately.
Fermented foods daily
Aim for at least 1 serving of fermented food daily: kimchi, sauerkraut, kefir, yogurt, miso, or kombucha.
Chew your food
Digestion starts in the mouth. Chewing 20–30 times per bite reduces bloating and significantly improves nutrient absorption.
Hydrate between meals
Drinking large amounts of water with meals can dilute stomach acid. Aim for most of your hydration between meals.
Prebiotic fiber first
Feed your good bacteria with garlic, onions, leeks, asparagus, bananas, and oats — before reaching for a probiotic supplement.
Hydration & Electrolytes
Most people are chronically dehydrated without knowing it
Start your morning with water
Before coffee, drink 16–20oz of water. You've been fasting for 7–8 hours. Rehydrate first, caffeinate second.
Half your bodyweight in oz
A simple formula: drink half your bodyweight (lbs) in ounces of water daily. Add more if you exercise or live in a hot climate.
Add electrolytes
Plain water doesn't always hydrate optimally. Add a pinch of sea salt, a squeeze of lemon, and a splash of coconut water for better cellular absorption.
Thirst = already dehydrated
By the time you feel thirsty, you're already mildly dehydrated. Fatigue, brain fog, and headaches are often early signs — not thirst.
Ready to take your wellness further?
Our health and wellbeing coaches create personalized nutrition and lifestyle plans tailored to your specific goals.
Book Your Free Concierge Call