1. Oatmeal With Mixed Berries & Walnuts
Steel-cut oats are notorious for their high levels of dietary fiber and are a great way to fill you up during breakfast time. This simple oatmeal bowl contains some sweetness, healthy fats, fiber, and protein, making it a powerhouse meal that would set you up for a good day.
Zenker's oatmeal dish contains "Oats (even better if they're steel-cut), mixed berries (blueberries, raspberries, strawberries), walnuts, pumpkin seeds, and cinnamon." She says to "cook the oats in water until desired thickness."
"Stir in a generous amount of berries," she adds. "Top with walnuts, pumpkin seeds, and more berries. Add other toppings as desired, like nuts, seeds, and fruits. Berries contain polyphenols and antioxidants, both linked to lower markers of inflammation. Walnuts contain healthy fats, including omega-3, which is linked to reduced inflammation in the brain, joints, gut, and other body systems."
2. Roasted Cauliflower & Broccoli with Tahini-Lemon Drizzle
Zenker notes that broccoli and cauliflower, two super yummy and versatile vegetables that are super healthy, "have the unique ability to create sulforaphane, which is a potent antioxidant that has been studied for its health benefits."
"Fibre supports a healthy microbiome, and tahini provides lignans and minerals like calcium," she adds.
To make this delicious recipe, which would make a very tasty side dish, you toss cauliflower and broccoli florets with olive oil, garlic powder, and cumin before placing them in a hot oven to roast until golden.
"For the dressing, stir together tahini, lemon juice, and a pinch of black pepper," instructs Zenker. "Drizzle tahini dressing on the vegetables before serving."
3. Bulgar Edamame Salad
If you're looking to up your salad game and want to prevent dealing with a lot of inflammation, this is the recipe for you, and it's guaranteed to keep you full for a good amount of time with bulgar, edamame, peppers, tomatoes, and more.
"Bulgur is one of the highest fiber grains," says Zenker. "Edamame is high in fiber, protein, and healthy fats. Edamame also contains polyphenols such as isoflavones. Vegetables provide fiber, polyphenols, vitamins, and minerals. Bell peppers are an excellent source of vitamin C, which is an antioxidant."
To make this crunchy salad, she says to "cook bulgur in water or vegetable broth until tender, then let cool."
"Chop the vegetables," she continues. "Whisk olive oil, tahini, lemon juice, garlic powder, salt, and pepper into a creamy dressing (add water if it's too thick). Toss bulgur with vegetables and edamame, then coat with dressing."
4. Lentil & Ginger Soup
Now that the summer is coming to a close and September is right around the corner, that means soup season is approaching as well. Hooray! Soups, especially blended soups, are a great and easy way to get in vegetables without having to eat a bunch of them raw, which can get boring.
"Lentils are an excellent source of fiber," explains Zenker. "Turmeric contains curcumin, which has been well studied for its powerful anti-inflammatory properties, especially when paired with black pepper, which enhances its bioavailability. Ginger contains a polyphenol called gingerol, which is also a potent antioxidant."
To make this comforting soup, you start by sautéing a diced onion, minced garlic, and grated ginger in olive oil until they're fragrant. Then, you add chopped carrots and cook them down for a few minutes.
"Stir in turmeric, cumin, and black pepper, then add rinsed lentils and broth," adds Zenker. "Simmer until the lentils are soft, about 20 minutes."
5. Chocolate Avocado Pudding
While it might sound strange, avocado is a great addition to a homemade pudding recipe. They blend in easily with their creamy texture, and when paired with other ingredients like cocoa powder, you can't taste them. If you want a healthy dessert with some added fiber, you should try this pudding recipe ASAP. It's made with avocados, Medjool dates, unsweetened cocoa powder, vanilla extract, almond milk, and salt.
"Soak pitted dates in hot water for about 10 minutes to soften, then drain," instructs Zenker. "Blend dates, avocado, cocoa powder, vanilla, a pinch of salt, and a splash of almond milk until smooth and silky. Add coffee if desired for a chocolate and coffee flavour. Serve chilled and add toppings as desired."
"Avocados provide monounsaturated fats that help reduce inflammation and support nutrient absorption," she continues. "Dates add natural sweetness along with fibre, potassium, and polyphenols. Cocoa has one of the highest concentrations of polyphenols of any food, particularly in its non-alkalized form, and has been well studied for its powerful antioxidant and anti-inflammatory benefits."
6. Roasted Chickpea Caesar Salad
This is a super fun and high-fiber version of a classic salad, and it's got super nutritious ingredients in it that can help keep you full and satisfied for way longer than your average Caesar salad. It contains chopped romaine lettuce, massaged kale, roasted chickpeas, avocado, cherry tomatoes, tahini, lemon juice, dijon mustard, garlic, capers, nutritional yeast, olive oil, water, and black pepper.
"Blend avocado, tahini, lemon juice, Dijon mustard, garlic, capers, nutritional yeast, olive oil, water, and pepper until creamy," explains Zenker. "Roast canned chickpeas with olive oil and pepper until crispy. Toss chopped romaine with the dressing and tomatoes, then top with roasted chickpeas and more nutritional yeast."
"Studies have linked diets rich in leafy greens like romaine lettuce to lower levels of CRP and other systemic inflammatory markers," she explains.
Which of these six healthy recipes would you try first?