Everyday gut healing

Quinoa simmered in milk with apple, fresh ginger and cinnamon, a cosy change from your usual porridge.

A cinnamon-scented tray of tender baked oats studded with apples and toasty walnuts. Slice it into squares and breakfast is handled for days.

A puffed, golden frittata full of sweet leeks, asparagus, dill, and salty feta. Great warm from the pan and just as good cold from the fridge.

A warm, sliceable pan of oatmeal that tastes like banana bread. Bake once and breakfast is set for days.

Creamy make-ahead oats with yogurt, chia and juicy berries. Stir, chill and breakfast is waiting for you in the morning.

Tender whole wheat pancakes with a tangy kefir batter and pockets of jammy blueberries.

A quick blender breakfast with tangy kefir, sweet blueberries and a handful of greens you will not taste.

Slow-simmered steel-cut oats with grated pear melted in, topped with diced pear, ground flax, and a spoonful of yogurt.

A savoury skillet of white beans simmered in broth with garlic and spinach, finished with poached eggs and toast for dipping.

A silky rice porridge simmered in bone broth with plenty of ginger, finished with miso, soft eggs, and green onion. Warming weekend food that reheats all week.

Eggs poached in a spiced tomato and leek sauce with wilted spinach, finished with cool yogurt and cilantro. One pan, weekend brunch energy.

Creamy chia pudding made with kefir and layered with puréed mango and lime, ready after an overnight chill.

Soft, savoury scrambled eggs with a spoonful of miso whisked in, piled onto hot whole grain toast.

Big clusters of oats, nuts, and seeds toasted with olive oil and maple. Keeps for two weeks in a jar.

Creamy make-ahead jars of oats soaked in tangy kefir, finished with a pile of juicy berries and a dusting of cinnamon.

Creamy oats simmered with banana, then finished with peanut butter, flax and cinnamon. One pot, ready before the kettle cools.

A warm, nutty porridge of toasted buckwheat simmered in milk, topped with sweet pear, hemp hearts and a drizzle of maple.

Tender whole wheat and oat muffins sweetened lightly with maple, with pumpkin purée keeping them moist for days.

A cool, creamy breakfast that leans savoury, with crunchy cucumber, warm toasted walnuts and a swirl of olive oil over thick yogurt.

A roasty weekend breakfast where everything, eggs included, cooks on one pan. Sweet potato, kale and smoked paprika do the heavy lifting.

Creamy steel-cut oats that cook while you sleep, sweet with soft pears and warm cardamom. Wake up to breakfast for most of the week.

Dark rye toast spread with lemony Dijon yogurt and topped with flaked smoked mackerel, cucumber and dill.

Whole grain toast piled with mashed avocado, smoked salmon and crisp radish. Breakfast in ten minutes, no pan needed.

Toasted English muffins stacked with smoky pan-fried tempeh, tomato, spinach, and a Dijon yogurt spread.

A skillet hash of crispy sweet potato, red onion, and kale with eggs cooked right in the pan.

Golden turmeric-spiced tofu scramble with black beans and peppers, rolled into whole wheat tortillas. Stack them in the freezer for grab-and-go mornings.

Soft scrambled eggs with peppers and spinach, finished with a tangy forkful of sauerkraut on whole grain toast.

Peaches softened in a cinnamon pan sauce, spooned warm over thick yogurt with toasted pecans. Breakfast that tastes like dessert.

Custardy whole grain French toast topped with a quick stovetop berry compote instead of syrup by the cupful.

A smoky, satisfying Mexican-style bean soup, half-blended for body and topped with lime-spiked yogurt and cilantro.

Fluffy microwaved sweet potatoes loaded with cumin-spiced black beans, avocado and a dollop of yogurt.

The classic comfort soup, built on bone broth with chewy barley, tender chicken and a late handful of kale.

The classic comfort soup, rebuilt on bone broth with chewy pot barley, shredded chicken thighs, and a shower of fresh dill.

Lightly mashed chickpeas and cool cucumber tzatziki stuffed into whole wheat pitas with spinach and tomato.

Juicy chili-dusted shrimp in warm tortillas with a quick lime yogurt slaw and fresh cilantro.

Chilled buckwheat noodles tangled with edamame, crunchy vegetables, and a gingery sesame dressing. Built for packed lunches.

Tuna salad with crisp apple and celery in a creamy yogurt dressing, rolled in whole wheat tortillas for an easy packed lunch.

A Turkish-style lunch of crisp-edged fried eggs over cool garlic yogurt, finished with warm chili and paprika oil.

All the good parts of a Greek salad, with creamy white beans, chunks of feta and a punchy oregano dressing.

A big pot of classic minestrone with kidney beans, zucchini, kale and whole wheat pasta, ready for a week of lunches.

A parsley-heavy, lemon-sharp tabbouleh made hearty with quinoa and chickpeas. Pack it for lunches, it only gets better as it sits.

Old-fashioned egg salad made lighter with yogurt and loads of chives, piled on dark rye with peppery radishes.

A golden, melty grilled cheese with tangy kimchi tucked between layers of sharp cheddar.

Day-old brown rice fried with garlic and peas, then folded through punchy kimchi and crowned with a crispy fried egg.

Day-old brown rice, punchy kimchi and a runny fried egg. The fastest way to turn fridge scraps into lunch.

A big pot of cumin-scented lentils with carrots, kale, and a bright hit of lemon at the end. It freezes beautifully and tastes better the next day.

A bright tuna salad stirred with yogurt instead of mayo, tucked into whole wheat pitas with crisp greens.

Earthy lentils and brown rice under a tangle of deeply caramelized onions, finished with cool yogurt and fresh parsley.

A light, savoury broth full of mushrooms, tofu, and spinach, with miso whisked in at the end for depth.

A steaming one-pot noodle soup with silky tofu, wilted spinach and a savoury miso broth.

A big, vegetable-crowded pot of minestrone with beans and whole wheat pasta. It gets better on day two.

A crunchy make-ahead salad of quinoa, massaged kale, sweet apple and toasted walnuts in a cider vinaigrette.

A golden, gently spiced lentil soup that comes together in one pot in about half an hour.

Sweet roasted beets and chewy farro over greens with toasted walnuts and creamy feta. A jewel-coloured salad that holds up for days.

Sweet roasted carrots blended silky with white beans and cumin, finished with a swirl of yogurt. Thermos friendly.

A no-cook lunch of canned salmon, creamy white beans and cherry tomatoes over peppery arugula.

A no-cook pantry hero: creamy white beans, peppery arugula, briny capers, and rich sardines under a sharp lemon dressing.

A no-cook lunch bowl of creamy cottage cheese, juicy tomatoes, cucumber and toasty seeds with rye crackers for scooping.

Crisp ribbons of Brussels sprouts tossed with toasted sunflower seeds, dried cranberries and a maple Dijon vinaigrette.

Chewy farro, caramelized roasted vegetables and a salty-sweet miso dressing. Double everything for lunches all week.

A cool Vietnamese-style noodle salad piled with shrimp, crisp vegetables, mint and cilantro in a punchy lime dressing.

Brothy, earthy and full of chew from wild rice and mushrooms. A dump-and-go slow cooker pot that freezes without complaint.

Flaked smoked mackerel folded through baby potatoes, celery and a lemony yogurt dill dressing. It packs beautifully for lunch.

Rich smoked mackerel folded into a lemony yogurt dressing with celery and dill, piled onto rye with crisp cucumber.

Crumbled tempeh in a smoky tomato spice mix, tucked into warm tortillas with a cool yogurt lime slaw.

A quick Korean-style soup of tangy kimchi, soft tofu and mushrooms in a garlicky broth. Perfect for a thermos.

Chewy wheat berries with caramelized roasted squash, baby spinach, feta and pumpkin seeds in a cider vinaigrette.

A thick, comforting split pea soup with sweet carrots and smoky paprika that reheats beautifully for packed lunches.

Flaky cod baked under a jumble of blistered cherry tomatoes, olives and garlic. Mediterranean dinner, one dish.

Thin-sliced steak and snappy asparagus glazed in a garlicky soy sauce, ready faster than takeout.

Juicy pan-seared beef burgers on whole grain buns, topped with tangy sauerkraut and a mustardy yogurt spread.

A fragrant Moroccan-style braise of chicken thighs with warm spices, chickpeas, and sweet apricots. A weekend pot that feeds a crowd or fills the freezer.

Golden tofu and cauliflower simmered in a fragrant coconut turmeric sauce, spooned over brown rice.

Delicate cod gently poached in a gingery coconut broth with wilted spinach and a squeeze of lime.

Plump shrimp cooked in garlicky olive oil, folded through fluffy quinoa with wilted spinach and lemon.

Sliced chicken and crisp vegetables tossed in a quick homemade ginger garlic sauce, served over brown rice.

Light ginger-spiked pork meatballs poached in bone broth with silky napa cabbage and mushrooms.

A deep ruby soup of tender beef, beets and cabbage, simmered slow and finished with dill and a spoonful of yogurt.

Spiced lamb kofta over chewy barley with chopped cucumber, tomatoes and a garlicky herb yogurt sauce.

A deep, savoury ragu where lentils and mushrooms do what ground meat usually does. Sauce for tonight and the freezer both.

A cozy baked dinner of herbed lentils and mushrooms under a golden sweet potato mash.

Sheet pan salmon glazed with maple and grainy mustard, roasted over sweet leeks and asparagus.

Sheet pan chicken thighs lacquered in a savoury miso maple glaze, with crispy-edged broccoli alongside.

Rainbow trout lacquered with a sweet-savoury miso glaze, roasted alongside tender bok choy. Weeknight-fast but company-worthy.

Pot barley cooked slow and creamy with browned mushrooms, sweet leeks, and Parmesan. All the comfort of risotto with a nutty, chewy bite.

A big pot of mussels steamed in a garlicky tomato broth, with crusty bread on the side for dunking.

Smoky, golden rice with sweet peppers, peas and just-cooked shrimp. One wide pan feeds the table.

Golden chicken cutlets under a heap of peppery arugula, shaved Parmesan and a sharp lemon dressing.

Juicy roasted pork over mustardy apples and onions, finished with tangy sauerkraut. An old-world plate that comes together in one pan.

Sweet bell peppers packed with a smoky quinoa, black bean, and corn filling, baked under a cap of melted aged cheddar.

A soft, golden dal-style curry of red lentils in coconut milk with plenty of ginger and a last-minute tumble of spinach. Cheap, cozy, freezer-friendly.

Smoky roasted eggplant and blistered cherry tomatoes over nutty freekeh, with a cool garlic yogurt sauce and toasted almonds.

A creamy but light chowder of salmon, sweet corn, potatoes and leeks, finished with plenty of fresh dill.

Squeaky golden halloumi over warm lentils with softened cherry tomatoes, spinach and plenty of lemon.

Crisp-skinned salmon over minty smashed peas with lemon and olive oil. Two pans, fifteen minutes, done.

Silky arctic char over sweet roasted fennel and orange. It looks like a restaurant plate and takes one pan.

Lemony oregano chicken with golden potatoes and green beans, finished with feta. One pan, big flavour.

Crispy potatoes, snappy asparagus and salmon in a lemon garlic dressing, all off one pan in under an hour.

Nutty tempeh and crispy-edged Brussels sprouts in a sticky maple mustard glaze. Sheet pan dinner, done.

All the soft, sweet vegetables of ratatouille, roasted until jammy, then tossed with white beans to make it dinner.

The kind of stew you want on a cold night, with barley swelling in the broth as the beef turns fork-tender.

Chicken braised until it falls apart in a tomato, mushroom and pepper sauce. Ladle it over whole wheat spaghetti.

Tender lamb in a tomato and spice gravy with wilted spinach and a swirl of yogurt. Better the next day, like all good curries.

Citrusy pork that slow cooks all day then crisps under the broiler, piled onto brown rice with beans and crunchy cabbage.

A deep, smoky chili loaded with beans and peppers that only improves overnight. Make the full pot and thank yourself all week.

A creamy East Coast style chowder with sweet leeks, corn and big flakes of haddock, smoky from paprika instead of bacon.

A Sevilla-style skillet of chickpeas, smoked paprika and wilted spinach, made for mopping up with warm bread.

Crispy-edged tempeh and crunchy broccoli glossed in a homemade ginger garlic sauce, ready faster than delivery.

A weeknight chili with lean turkey and two kinds of beans, ready in half an hour and even better the next day.

Tender oat-bound turkey meatballs simmered in a from-scratch garlic tomato sauce with wilted spinach, piled over whole wheat spaghetti.

Tender oat-bound turkey meatballs simmered with zucchini in a plain, garlicky tomato sauce.

A pantry pasta of garlicky olive oil, sardines and lemon zest over whole wheat spaghetti, done in 15 minutes.

One-pot pasta with broccoli cooked right in with the penne, tossed in garlic chili oil and Parmesan.

Deeply browned Brussels sprouts glossed with balsamic and a touch of maple, showered with toasted walnuts.

Leeks browned in olive oil then braised in broth until silky, with thyme and a squeeze of lemon.

Dark leafy kale wilted in olive oil with plenty of garlic and a bright squeeze of lemon. Done in ten minutes.

Crisp-tender green beans tossed with golden shallots and toasted almonds, finished with a splash of vinegar.

Silky chard leaves and tender stems tossed in garlicky olive oil with lemon and pine nuts. A ten-minute side for almost any dinner.

Sweet roasted roots with crispy edges, fresh thyme and a light maple glaze. Good hot at dinner or cold from a lunch container.

Bright, crunchy refrigerator pickles that lift grain bowls, sandwiches and packed lunches all week.

A crunchy, tangy slaw of fresh cabbage, sauerkraut and sweet apple in a creamy yogurt dressing.

Deeply browned broccoli florets with toasted sesame and golden garlic, good enough to eat straight off the pan.

Ribbons of raw zucchini in a lemony dressing with toasted almonds, torn basil and shaved Parmesan.

Sweet roasted carrots under a herby, sesame-flecked za'atar crust. A side that outshines the main.

Sticky, smoky baked beans with real maple, no mystery can required. They go with eggs, toast and everything grilled.

Craggy smashed cucumbers piled onto a bed of cool garlicky yogurt with olive oil and fresh dill.

Craggy, crispy potatoes on a bed of cool garlicky yogurt. People fight over the last one.

Cauliflower florets roasted deep gold with turmeric and cumin, finished with lemon and cilantro.

Deeply browned cauliflower in golden turmeric oil, finished with a lemony tahini drizzle and fresh parsley.

Chewy no-bake bites of dates, oats, and almonds rolled up in minutes. Stash them in the fridge for snack emergencies.

Crisp apple wedges fanned out like nachos and loaded with a warm peanut butter drizzle, seeds and cinnamon.

Hot edamame pods tossed with toasted sesame oil, chili flakes and flaky salt, made for sharing.

Banana coins sandwiched with peanut butter, dipped in dark chocolate, and frozen into poppable bites.

Crunchy, salty roasted chickpeas with cumin and chili, the packable snack that beats a bag of chips.

A sheet of vanilla yogurt frozen with berries, pistachios, and pumpkin seeds, snapped into shards. A freezer treat that feels like dessert.

Steamed edamame pods tossed in sizzling garlic chili oil with a splash of soy. Messy fingers required.

Warm, golden nuts tossed in a skillet with honey, turmeric and black pepper. Sweet, savoury and hard to stop eating.

Brown rice cakes spread with smashed avocado and topped with tangy kimchi and toasted sesame.

Smooth homemade hummus whipped with tahini and lemon, served with a rainbow of raw vegetables.

Sweet roasted garlic mashed into creamy white beans. Dangerous with crackers, in a good way.

Warm roasted nuts tossed with rosemary, a little maple, and a whisper of cayenne. Hard to leave alone.

Thin, crisp homemade crackers packed with oats and four kinds of seeds. Sturdy enough for dips and cheese.

Soft, lightly sweet cookies full of grated carrot, oats, and raisins. A lunchbox snack that holds up.