Nutritional Support

What you eat directly affects how your nervous system functions.

Here's what the science actually says.

Nutrition is not a moral issue. It is a physiological one.

The gut and brain are in constant bidirectional communication via the vagus nerve,

the enteric nervous system, and the immune system.

What goes into the gut directly influences neurotransmitter production,

inflammatory load, stress hormone regulation, and mood.

This connection, called the gut-brain axis, is one of the most active areas of research in

neuroscience and psychiatry right now.

The framework here is anti-inflammatory.

Chronic low-grade inflammation is increasingly understood as a key driver of depression, anxiety, cognitive impairment, and nervous system dysregulation.

The foods that support mental wellness are, not coincidentally,

the same ones that reduce systemic inflammation.

The Gut-Brain Axis

Approximately 90% of the body's serotonin is produced in the gut — not the brain.

The gut microbiome (the trillions of bacteria, fungi, and other microorganisms living in the digestive tract)

directly influences neurotransmitter production, immune function,

and the inflammatory signaling that reaches the brain.

A disrupted microbiome

— caused by chronic stress, antibiotic use, processed food, lack of fiber, or poor sleep —

is consistently associated with increased anxiety, depression, and cognitive fog.

Supporting the microbiome is not a side project. For many people, it's the missing piece.

What feeds a healthy microbiome

Dietary fiber — the primary food source for beneficial gut bacteria (aim for 25-35g/day from whole food sources)
Fermented foods — kimchi, sauerkraut, kefir, yogurt with live cultures, miso, tempeh
Prebiotic foods — garlic, onion, leeks, asparagus, Jerusalem artichoke, green banana, oats
Polyphenols — found in berries, dark chocolate, green tea, olive oil, and colorful vegetables

What disrupts it

Ultra-processed foods high in refined sugar and seed oils
Artificial sweeteners (emerging evidence suggests negative effects on microbiome composition)
Chronic stress itself (the stress response directly alters gut permeability and bacterial balance)
Alcohol — even moderate intake disrupts the microbiome over time

Anti-Inflammatory Eating Principles

Inflammation is not always the enemy — acute inflammation is part of healing.

Chronic, low-grade systemic inflammation is the problem. It activates the immune system in ways that affect mood, cognition, and nervous system function. The following principles are drawn from the Mediterranean diet, which has the most robust research base for mental health outcomes of any dietary pattern.

Prioritize

Omega-3 fatty acids — fatty fish (salmon, sardines, mackerel, herring), walnuts, flaxseed, chia. Directly reduce inflammatory markers, support neuroplasticity, have RCT evidence for depression and anxiety.
Colorful vegetables — every color represents different antioxidants and polyphenols. Aim for variety, not perfection. Dark leafy greens (magnesium), orange/yellow (carotenoids), red/purple (anthocyanins).
Whole grains — oats, quinoa, brown rice, barley. Stabilize blood sugar, which stabilizes mood. Refined grains and sugar create cortisol spikes.
Legumes — beans, lentils, chickpeas. High fiber, high plant protein, blood sugar stabilizing.
Olive oil — primary fat in the Mediterranean diet. Anti-inflammatory, neuroprotective, supports gut health.
Herbs and spices — turmeric (curcumin), ginger, rosemary, cinnamon, black pepper (enhances curcumin absorption). Potent anti-inflammatory compounds.

Reduce or minimize

Refined sugar — drives inflammation, dysregulates blood sugar, feeds pathogenic gut bacteria
Processed seed oils (canola, soybean, corn, vegetable) — high in omega-6, pro-inflammatory when consumed in excess
Ultra-processed foods — associated with higher rates of depression and anxiety in large epidemiological studies
Alcohol — disrupts sleep architecture, depletes B vitamins, increases cortisol over time

Key Nutrients for Nervous System Health

Magnesium

As noted in Homeopathic Support — ubiquitous deficiency, significant impact.

Food sources: dark leafy greens (especially spinach and Swiss chard), pumpkin seeds, dark chocolate, avocado, legumes, whole grains. Supplement with glycinate form if needed.

B Vitamins (especially B6, B9/folate, B12)

Essential for neurotransmitter synthesis (serotonin, dopamine, GABA) and the methylation cycle,

which influences gene expression, detoxification, and mood regulation.

B6: Chickpeas, salmon, tuna, poultry, potatoes, bananas
Folate (B9): Dark leafy greens, legumes, liver, asparagus, avocado — note: folic acid (synthetic form) is not equivalent for those with MTHFR variants
B12: Animal products only — supplementation is important for plant-based eaters

Vitamin D

Technically a hormone precursor, not a vitamin. Receptors are found throughout the brain.

Deficiency is endemic in northern latitudes and among those who spend limited time outdoors.

Associated with increased risk of depression, seasonal mood shifts, immune dysregulation.

Food sources: Fatty fish, egg yolks, fortified foods — but food sources alone are rarely sufficient
Supplement: 1000-4000 IU D3 (with K2 for optimal absorption) is commonly recommended, but test your levels before supplementing at high doses

Zinc

Required for over 300 enzymatic processes including neurotransmitter synthesis and immune function.

Deficiency is associated with increased anxiety and depression severity.

Food sources: Oysters (highest dietary source), red meat, poultry, pumpkin seeds, legumes, nuts

Iron

Iron deficiency is the most common nutritional deficiency worldwide, and its effects on energy, cognition, mood, and anxiety are frequently underestimated — especially in menstruating individuals.

Food sources: Red meat and organ meats (heme iron, most bioavailable), legumes, tofu, dark leafy greens (non-heme iron — absorption enhanced by vitamin C)

Blood Sugar & the Anxiety Loop

Anxiety and blood sugar dysregulation have a circular relationship that is almost universally overlooked. When blood sugar drops — from skipping meals, eating refined carbohydrates without protein or fat, or high stress — the body releases cortisol and adrenaline to bring it back up. These are the same hormones released during anxiety. The body is not always able to distinguish between the two signals.

Simple interventions that make a measurable difference:

Eat within 60-90 minutes of waking — the cortisol awakening response is highest in the first 30-60 minutes after waking; food stabilizes it
Pair carbohydrates with protein and fat at every meal — slows glucose absorption, prevents spikes and crashes
Don't go more than 4-5 hours without eating if you're prone to anxiety or mood instability
Reduce caffeine if anxiety is high — caffeine mimics adrenaline in the body and directly amplifies the anxiety response

Hydration

Even mild dehydration (1-2% of body weight) is associated with increased cortisol, reduced cognitive performance, elevated heart rate, and increased subjective feelings of anxiety.

Water is not glamorous, but it is foundational.

Aim for approximately half your body weight in ounces of water per day as a baseline
Electrolytes matter — sodium, potassium, and magnesium help water get into cells.

Mineral-rich water or a clean electrolyte supplement can help, especially for those who sweat

regularly or are under high stress

This content is educational and is not intended as medical nutrition therapy or a substitute for professional dietary guidance. If you have a chronic health condition, are pregnant, or are taking medications that affect nutritional absorption, please consult a registered dietitian or your healthcare provider.

Golden turmeric oat bowl

breakfast

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Curcumin (turmeric) inhibits NF-κB, a key inflammatory signaling pathway. Oats provide beta-glucan, which modulates immune response.

Rolled oats simmered with turmeric, ginger, and coconut milk. Topped with walnuts and a drizzle of raw honey.

vegetarian, vegan, gluten-free, dairy-free

rolled oats, turmeric, fresh ginger, coconut milk, walnuts, raw honey

1. Combine oats, coconut milk, and 1 cup water in a saucepan.
2. Stir in turmeric and grated ginger.
3. Simmer on low for 5-7 minutes, stirring occasionally, until creamy.
4. Spoon into a bowl and top with walnuts and a drizzle of raw honey.

Bone broth veggie soup

dinner

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Bone broth provides glycine and proline, which support gut lining integrity — dysbiotic gut permeability is a known driver of systemic inflammation.

Slow-simmered bone broth base with kale, sweet potato, garlic, and leeks. Simple. Deeply nourishing.

carnivore, gluten-free, dairy-free

bone broth, kale, sweet potato, garlic, leeks, olive oil

1. Heat bone broth in a large pot over medium heat.
2. Add chopped garlic and leeks, simmer 5 minutes.
3. Add diced sweet potato, simmer 15-20 minutes until tender.
4. Stir in chopped kale during the last 3 minutes, just until wilted.
5. Finish with a drizzle of olive oil and season to taste.

Chia seed pudding

breakfast

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Chia seeds are among the highest plant sources of ALA omega-3s. Ceylon cinnamon reduces fasting glucose and CRP markers in clinical trials.

Chia seeds soaked overnight in almond milk with vanilla and cinnamon. Topped with fresh berries.

vegetarian, vegan, gluten-free, dairy-free, raw

chia seeds, almond milk, vanilla extract, Ceylon cinnamon, mixed berries

1. In a jar, combine chia seeds, almond milk, vanilla, and cinnamon.
2. Stir well, making sure no clumps remain.
3. Cover and refrigerate overnight (or at least 4 hours) until thickened.
4. Stir again before serving and top with fresh berries.

Grass-fed beef + roasted veg bowl

dinner

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Grass-fed beef has a lower omega-6:omega-3 ratio than conventional beef. Broccoli sulforaphane upregulates Nrf2 pathways.

Grass-fed ground beef with roasted broccoli, carrots, garlic, and olive oil. Served over cauliflower rice.

carnivore, gluten-free, dairy-free

grass-fed ground beef, broccoli, carrots, garlic, cauliflower, olive oil

1. Preheat oven to 425F. Toss broccoli and carrots with olive oil and garlic, roast 20-25 minutes.
2. Brown the ground beef in a skillet over medium-high heat, breaking it up as it cooks.
3. Pulse cauliflower in a food processor until rice-sized, then steam or saute for 5 minutes.
4. Serve beef and roasted vegetables over the cauliflower rice.

Lentil + tomato stew

dinner

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Lycopene from cooked tomatoes is more bioavailable than raw and is associated with reduced IL-6 levels. Lentils are high in polyphenols and resistant starch.

Red lentils simmered with crushed tomatoes, cumin, coriander, turmeric, and coconut milk. Serve with rice or flatbread.

vegetarian, vegan, gluten-free, dairy-free

red lentils, crushed tomatoes, cumin, coriander, turmeric, coconut milk, rice

1. Heat a pot over medium heat, add cumin, coriander, and turmeric, toast for 30 seconds.
2. Add lentils, crushed tomatoes, and coconut milk. Stir to combine.
3. Bring to a simmer and cook 25-30 minutes, stirring occasionally, until lentils are tender.
4. Serve with rice or warm flatbread.

Turmeric scrambled eggs

breakfast

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Black pepper piperine increases curcumin bioavailability by up to 2000%. Choline in egg yolks supports vagal tone as a precursor to acetylcholine.

Pasture-raised eggs scrambled low and slow with turmeric, black pepper, spinach, and olive oil.

vegetarian, gluten-free, dairy-free

pasture-raised eggs, turmeric, black pepper, baby spinach, olive oil

1. Whisk eggs with turmeric and black pepper.
2. Heat olive oil in a pan over low heat.
3. Add spinach and let it wilt slightly, about 1 minute.
4. Pour in eggs and stir gently and slowly over low heat until just set.
5. Remove from heat while still slightly soft.

Roasted sweet potato + tahini bowl

dinner

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Sweet potato polyphenols reduce NF-κB activation. Tahini provides sesamin and sesamolin — lignans with documented antioxidant and anti-inflammatory activity.

Cubed sweet potato roasted with cumin, topped with baby kale, chickpeas, and lemon tahini drizzle.

vegetarian, vegan, gluten-free, dairy-free

sweet potato, cumin, baby kale, chickpeas, tahini, lemon, garlic

1. Preheat oven to 425F. Cube sweet potato, toss with olive oil and cumin.
2. Roast 25-30 minutes until tender, flipping halfway.
3. Whisk tahini with lemon juice, a splash of water, and a pinch of garlic until smooth.
4. Warm chickpeas if desired.
5. Assemble bowl with kale, roasted sweet potato and chickpeas, drizzled with tahini sauce.

Salmon + fennel en papillote

dinner

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Fennel contains anethole, which blocks NF-κB activation. Cooking in parchment preserves omega-3 content better than high-heat methods.

Wild salmon and sliced fennel steamed in parchment with lemon, olive oil, and fresh thyme.

pescatarian, gluten-free, dairy-free

wild salmon, fennel bulb, lemon, olive oil, fresh thyme

1. Preheat oven to 400F.
2. Place salmon and sliced fennel on a sheet of parchment paper.
3. Drizzle with olive oil, lemon juice, and scatter fresh thyme on top.
4. Fold and seal the parchment into a packet.
5. Bake for 18-20 minutes until salmon is cooked through.

Zucchini noodles + pesto

dinner

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Basil contains eugenol and rosmarinic acid, both of which inhibit COX-2 enzyme activity. Zucchini provides quercetin and manganese.

Spiralized zucchini tossed with fresh basil pesto, cherry tomatoes, and toasted pine nuts.

vegetarian, vegan, gluten-free, dairy-free, raw

zucchini, fresh basil, pine nuts, garlic, olive oil, cherry tomatoes, nutritional yeast

1. Spiralize zucchini into noodle shapes.
2. Blend basil, pine nuts, garlic, olive oil, and nutritional yeast into a smooth pesto.
3. Toss zucchini noodles with pesto until evenly coated.
4. Top with halved cherry tomatoes and extra toasted pine nuts.

Chicken + ginger stir-fry

dinner

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Ginger's 6-shogaol inhibits pro-inflammatory cytokine synthesis including TNF-alpha.

Pasture-raised chicken thighs with bok choy, snap peas, ginger, garlic, and tamari. Serve over jasmine rice.

carnivore, gluten-free, dairy-free

chicken thighs, bok choy, snap peas, fresh ginger, garlic, tamari, jasmine rice, sesame oil

1. Cook jasmine rice according to package directions.
2. Heat sesame oil in a wok or large skillet over high heat.
3. Add chicken pieces and cook until browned, about 6-8 minutes.
4. Add garlic, ginger, bok choy, and snap peas. Stir-fry 3-4 minutes.
5. Add tamari, toss to coat, and serve over jasmine rice.

Roasted garlic white bean dip + veggies

snack

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Allicin from roasted garlic reduces IL-6. White beans provide resistant starch for gut microbiome support.

Blended white beans with roasted garlic, lemon, olive oil, and herbs. Served with sliced raw vegetables.

vegetarian, vegan, gluten-free, dairy-free

white beans, garlic, lemon, olive oil, fresh herbs, carrots, celery, radishes

1. Preheat oven to 400F. Wrap garlic cloves in foil with olive oil, roast 20 minutes.
2. In a food processor, combine white beans, roasted garlic, lemon juice, and olive oil.
3. Blend until smooth, adding water as needed.
4. Slice carrots, celery, and radishes into sticks.
5. Serve dip alongside the sliced vegetables.

Black bean + mango salsa bowl

lunch

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Black bean anthocyanins reduce oxidative LDL modification. Mango mangiferin suppresses NF-κB in research studies.

Black beans, fresh mango, red onion, cilantro, lime, and jalapeño over brown rice.

vegetarian, vegan, gluten-free, dairy-free

black beans, fresh mango, red onion, cilantro, lime, jalapeño, brown rice

1. Cook brown rice according to package directions.
2. Dice mango, red onion, and jalapeño.
3. Combine black beans, mango, onion, jalapeño, and chopped cilantro in a bowl.
4. Squeeze fresh lime juice over the mixture and toss.
5. Serve over warm brown rice.

Papaya + lime raw bowl

breakfast

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Papain enzyme has demonstrated anti-inflammatory activity by modulating macrophage behavior. Lime provides flavonoids and vitamin C.

Fresh papaya slices with lime juice, toasted coconut flakes, and a sprinkle of ground ginger.

vegetarian, vegan, gluten-free, dairy-free, raw

fresh papaya, lime, coconut flakes, ground ginger

1. Peel and slice fresh papaya.
2. Arrange slices in a bowl.
3. Squeeze fresh lime juice over the top.
4. Sprinkle with toasted coconut flakes and a dash of ground ginger.

Pumpkin seed + spinach salad

lunch

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Pumpkin seeds are one of the best plant sources of magnesium, which regulates NF-κB and CRP. Spinach kaempferol reduces inflammatory markers in epidemiological studies.

Baby spinach, toasted pumpkin seeds, dried cranberries, shaved red onion, and apple cider vinegar dressing.

vegetarian, vegan, gluten-free, dairy-free, raw

baby spinach, pumpkin seeds, dried cranberries, red onion, apple cider vinegar, olive oil

1. Toast pumpkin seeds in a dry pan over medium heat for 2-3 minutes until fragrant. Cool.
2. Thinly shave the red onion.
3. Whisk apple cider vinegar and olive oil for the dressing.
4. Combine spinach, toasted pumpkin seeds, dried cranberries, and shaved red onion.
5. Drizzle with dressing and toss before serving.

Herring roe + crispbread

snack

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Fish roe is extraordinarily dense in EPA/DHA phospholipids — more bioavailable than the triglyceride form in fish oil supplements. Chives provide quercetin.

Rye crispbread with herring roe, creme fraiche, lemon, and chives. Scandinavian and fast.

pescatarian

rye crispbread, herring roe, creme fraiche, lemon, fresh chives

1. Lay out rye crispbread.
2. Spread a thin layer of creme fraiche on each piece.
3. Top with herring roe.
4. Finish with a squeeze of lemon and a sprinkle of chopped chives.

Wild salmon + avocado rice bowl

lunch

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Omega-3 fatty acids (EPA/DHA) in wild salmon reduce prostaglandin E2 production, directly dampening inflammatory signaling.

Baked wild-caught salmon over brown rice with sliced avocado, cucumber, sesame, and a tamari-ginger dressing.

pescatarian, gluten-free, dairy-free

wild salmon, brown rice, avocado, cucumber, sesame seeds, tamari, fresh ginger

1. Preheat oven to 400F. Bake salmon for 12-15 minutes until just opaque.
2. While salmon bakes, cook brown rice according to package directions.
3. Whisk tamari, a squeeze of lemon, and grated ginger for the dressing.
4. Assemble bowl: rice on the bottom, flaked salmon, sliced avocado and cucumber on top.
5. Drizzle with dressing and sprinkle with sesame seeds.

Beet + walnut raw salad

lunch

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Betalains in beets inhibit cyclooxygenase enzymes. Walnuts contribute ALA omega-3s.

Shredded raw beets, walnuts, arugula, and orange segments with an apple cider vinegar dressing.

vegetarian, vegan, gluten-free, dairy-free, raw

raw beets, walnuts, arugula, orange, apple cider vinegar, olive oil

1. Peel and shred raw beets using a box grater or food processor.
2. Segment the orange, removing pith and membrane.
3. Whisk apple cider vinegar with olive oil for the dressing.
4. Toss shredded beets, arugula, orange segments, and walnuts together.
5. Drizzle with dressing just before serving.

Sardine + white bean toast

lunch

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Sardines are high in EPA/DHA and selenium. White beans provide resistant starch that feeds anti-inflammatory gut bacteria.

Mashed white beans on sourdough with sardines, lemon zest, parsley, and cracked pepper.

pescatarian, dairy-free

canned sardines, white beans, sourdough bread, lemon, fresh parsley

1. Drain sardines and white beans.
2. Mash white beans roughly with a fork, leaving some texture.
3. Toast sourdough bread.
4. Spread mashed beans on toast, top with sardines.
5. Finish with lemon zest, chopped parsley, and cracked pepper.

Mango + ginger smoothie

breakfast

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6-gingerol inhibits leukotriene synthesis — a downstream inflammatory pathway linked to immune overactivation.

Frozen mango, fresh ginger, spinach, coconut water, and a squeeze of lime. No added sugar.

vegetarian, vegan, gluten-free, dairy-free, raw

frozen mango, fresh ginger, baby spinach, coconut water, lime

1. Add frozen mango, spinach, ginger, coconut water, and lime juice to a blender.
2. Blend on high until smooth, about 30-45 seconds.
3. Add more coconut water if too thick. Pour and serve immediately.

Rainbow nori rolls (raw)

lunch

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Purple cabbage anthocyanins reduce TNF-alpha and IL-1beta expression in human studies. Nori provides iodine and fucoidans.

Nori sheets filled with shredded purple cabbage, carrot, avocado, cucumber, and almond dipping sauce. No rice.

vegetarian, vegan, gluten-free, dairy-free, raw

nori sheets, purple cabbage, carrot, avocado, cucumber, almond butter, tamari, lime

1. Whisk almond butter, tamari, and lime juice together for the dipping sauce.
2. Lay a nori sheet flat, shiny side down.
3. Layer shredded cabbage, carrot, avocado, and cucumber across the lower third.
4. Roll tightly from the bottom, sealing the edge with a little water.
5. Slice into pieces and serve with the dipping sauce.

Mackerel + cucumber salad

lunch

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Mackerel is one of the richest dietary sources of EPA and DHA per gram. Dill contains flavonoids including quercetin and kaempferol.

Canned mackerel flaked over sliced cucumber, red onion, dill, and a lemon-olive oil dressing.

pescatarian, gluten-free, dairy-free

canned mackerel, cucumber, red onion, fresh dill, lemon, olive oil

1. Drain mackerel and flake into a bowl.
2. Thinly slice cucumber and red onion.
3. Whisk lemon juice and olive oil together.
4. Combine mackerel, cucumber, onion, and fresh dill.
5. Drizzle with dressing and toss gently.

Matcha almond energy bites

snack

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Matcha EGCG inhibits multiple inflammatory enzymes. L-theanine promotes alert calm without cortisol spike.

Rolled oats, almond butter, matcha powder, and raw honey shaped into small balls. Refrigerate to set.

vegetarian, dairy-free

rolled oats, almond butter, matcha powder, raw honey, chia seeds

1. In a bowl, combine oats, almond butter, matcha powder, and honey.
2. Mix until a sticky dough forms.
3. Stir in chia seeds.
4. Roll into small balls, about 1 inch each.
5. Refrigerate at least 30 minutes to set before serving.

Walnut + dark chocolate trail mix

snack

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Walnuts reduce CRP and IL-6 in RCTs. Dark chocolate (85%+) flavonoids reduce oxidative stress markers and improve endothelial function.

Walnuts, pumpkin seeds, goji berries, and 85%+ dark chocolate pieces. No added sugar.

vegetarian, vegan, gluten-free, dairy-free, raw

walnuts, pumpkin seeds, goji berries, 85% dark chocolate

1. Combine walnuts, pumpkin seeds, and goji berries in a bowl.
2. Roughly chop the dark chocolate into small pieces.
3. Mix everything together.
4. Store in an airtight container for up to two weeks.

Flaxseed + berry overnight oats

breakfast

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Ground flaxseed provides lignans and ALA. Berry anthocyanins consistently reduce CRP in controlled dietary studies.

Oats, ground flaxseed, almond milk, and mixed berries layered the night before. Ready in the morning.

vegetarian, vegan, dairy-free

rolled oats, ground flaxseed, almond milk, mixed berries, maple syrup

1. In a jar or container, combine oats, ground flaxseed, and almond milk.
2. Stir in a drizzle of maple syrup.
3. Layer in mixed berries.
4. Cover and refrigerate overnight.
5. Stir before eating, and add more berries on top if desired.

Avocado + hemp seed toast

breakfast

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Hemp seeds provide an ideal 3:1 omega-6:omega-3 ratio. Avocado monounsaturated fats increase absorption of fat-soluble antioxidants from plant foods.

Whole grain toast topped with mashed avocado, hemp seeds, red pepper flakes, and a squeeze of lemon.

vegetarian, vegan, dairy-free

whole grain bread, avocado, hemp seeds, red pepper flakes, lemon

1. Toast the whole grain bread.
2. Mash avocado with a fork, leaving some texture.
3. Spread mashed avocado onto toast.
4. Sprinkle with hemp seeds and red pepper flakes.
5. Finish with a squeeze of fresh lemon juice.

Tuna + avocado lettuce wraps

lunch

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Wild-caught tuna is high in EPA/DHA. Avocado oleocanthal inhibits COX-1 and COX-2 similarly to ibuprofen.

Wild-caught canned tuna mixed with avocado, celery, lemon, and mustard. Wrapped in butter lettuce leaves.

pescatarian, gluten-free, dairy-free, raw

canned wild tuna, avocado, celery, lemon, mustard, butter lettuce

1. Drain tuna and add to a bowl.
2. Mash in avocado, then mix in diced celery, lemon juice, and mustard.
3. Wash and dry butter lettuce leaves.
4. Spoon tuna mixture into lettuce leaves and serve.

Lamb + rosemary tray bake

dinner

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Rosemary carnosic acid inhibits NF-κB and activates Nrf2. Lamb is a rich source of zinc and selenium.

Lamb chops roasted with rosemary, garlic, asparagus, and olives. One pan, minimal cleanup.

carnivore, gluten-free, dairy-free

lamb chops, fresh rosemary, garlic, asparagus, olives, olive oil

1. Preheat oven to 425F.
2. Arrange lamb chops, asparagus, garlic cloves, and olives on a sheet pan.
3. Drizzle with olive oil and scatter fresh rosemary on top.
4. Roast 18-22 minutes, flipping the lamb once halfway through.
5. Let lamb rest for 5 minutes before serving.

Miso soup + soft tofu

lunch

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Fermented miso contains isoflavones and beneficial microorganisms that support intestinal epithelial barrier function. Wakame fucoidans are documented immunomodulators.

Dashi or kombu broth with white miso paste, silken tofu, wakame, and scallions.

vegetarian, vegan, gluten-free, dairy-free

white miso paste, silken tofu, wakame seaweed, scallions, kombu or dashi

1. Bring kombu or dashi broth to a gentle simmer — do not boil.
2. Remove from heat and whisk in white miso paste until dissolved.
3. Add cubed silken tofu and dried wakame.
4. Let sit 2-3 minutes to warm through.
5. Garnish with sliced scallions before serving.

Coconut curry lentil dal

dinner

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Combining curcumin with fat (coconut milk) and piperine (black pepper) dramatically increases absorption. Mustard seeds provide glucosinolates.

Yellow lentils in a coconut milk base with turmeric, cumin, mustard seeds, tomato, and spinach. Serve with basmati.

vegetarian, vegan, gluten-free, dairy-free

yellow lentils, coconut milk, turmeric, cumin, mustard seeds, tomatoes, spinach, basmati rice

1. Heat a pot over medium heat. Toast mustard seeds, cumin, and turmeric for 30 seconds.
2. Add lentils, coconut milk, and diced tomatoes. Stir to combine.
3. Simmer 25-30 minutes, stirring occasionally, until lentils are soft.
4. Stir in spinach during the last 2-3 minutes until wilted.
5. Serve over warm basmati rice.

Celery + almond butter snack

snack

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Celery apigenin and luteolin suppress IL-4 and IL-5 cytokine production. Almond butter provides vitamin E (alpha-tocopherol), which inhibits lipid peroxidation.

Celery stalks with natural almond butter. As simple as it gets.

vegetarian, vegan, gluten-free, dairy-free, raw

celery, natural almond butter

1. Wash and trim celery stalks, cutting into manageable sticks.
2. Serve alongside a small bowl of almond butter for dipping.