This collection is not an exclusion plan. It leans into what feeds a healthy gut: a wide variety of vegetables and fibre, whole grains, well-cooked legumes, fermented foods like yogurt, kefir and sauerkraut, oily fish, and olive oil, with very little ultra-processed food or added sugar. Food ideas for everyday cooking, not medical advice.
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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.
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