Category: recipes

1. Moroccan Spiced Chickpea & Carrot Salad

A bright and vibrant salad packed with plant-based protein and fiber.

Ingredients:

• 1 can chickpeas, drained and rinsed
• 2 large carrots, shredded
• 1/4 cup chopped parsley
• 1/4 cup crumbled feta (optional)
• 1/2 tsp cumin
• 1/2 tsp paprika
• Juice of 1 lemon
• 2 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Toss chickpeas, carrots, parsley, and feta in a large bowl.
2. Whisk together cumin, paprika, lemon juice, olive oil, salt, and pepper, then pour over the salad. Mix well and serve.

2. Thai-Inspired Coconut & Lemongrass Soup

A light, refreshing soup with aromatic flavors.

Ingredients:

• 1 can coconut milk
• 1 cup vegetable broth
• 2 stalks lemongrass, chopped
• 1-inch piece of ginger, sliced
• 1 cup mushrooms, sliced
• 1/2 cup tofu or shrimp (optional)
• Lime wedges and fresh cilantro for garnish

Instructions:

1. In a pot, simmer coconut milk, broth, lemongrass, and ginger for 10 minutes.
2. Add mushrooms and tofu or shrimp. Cook until tender.
3. Serve hot, garnished with lime wedges and cilantro.

3. Indian-Inspired Mango & Turmeric Smoothie

A vibrant smoothie with anti-inflammatory properties from turmeric.

Ingredients:

• 1 cup fresh or frozen mango
• 1/2 tsp turmeric powder
• 1/2 cup coconut milk
• 1/2 cup water
• 1 tbsp chia seeds
• 1 tsp honey or maple syrup (optional)

Instructions:

1. Blend all ingredients until smooth.
2. Pour into a glass and enjoy cold, topped with extra chia seeds if desired.

4. Italian-Inspired Farro & Roasted Vegetable Bowl

A hearty, nutrient-dense bowl with Mediterranean flavors.

Ingredients:

• 1 cup cooked farro
• 1 cup roasted vegetables (zucchini, bell peppers, cherry tomatoes)
• 1/4 cup crumbled goat cheese or feta
• 2 tbsp pesto sauce
• Fresh basil leaves for garnish

Instructions:

1. In a bowl, mix farro, roasted vegetables, and goat cheese.
2. Drizzle with pesto and garnish with fresh basil leaves before serving.

5. Japanese-Inspired Matcha & Black Sesame Energy Balls

A unique energy snack with antioxidant-rich matcha and healthy fats.

Ingredients:

• 1 cup dates, pitted
• 1/2 cup black sesame seeds
• 1/4 cup almond flour
• 1 tsp matcha powder
• Pinch of sea salt

Instructions:

1. Blend dates, sesame seeds, almond flour, matcha, and salt in a food processor until a sticky dough forms.
2. Roll into small balls and chill until firm.

With these recipes, you’re set to explore global flavors that nourish and fuel your day. Each dish brings a unique wellness benefit and an invitation to celebrate diverse culinary traditions. Enjoy your journey toward wellness, one meal at a time!

1. Mediterranean Quinoa Salad

This dish is rich in antioxidants, healthy fats, and plant-based proteins.

Ingredients:

•   1 cup quinoa
•   2 cups water or vegetable broth
•   1 cucumber, chopped
•   1 cup cherry tomatoes, halved
•   1/4 cup red onion, finely chopped
•   1/4 cup Kalamata olives, sliced
•   1/4 cup feta cheese (optional)
•   1/4 cup fresh parsley, chopped
•   2 tbsp extra virgin olive oil
•   1 tbsp lemon juice
•   Salt and pepper to taste

Directions:

1. Rinse the quinoa under cold water. Cook quinoa with water or vegetable broth according to package instructions.
2. Once quinoa is cooked, let it cool. Combine it with chopped vegetables, olives, and parsley.
3. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper. Pour the dressing over the quinoa mixture.
4. Toss well and top with feta cheese (if using). Serve chilled or at room temperature.

2. Salmon with Roasted Vegetables

This recipe is loaded with omega-3 fatty acids and anti-inflammatory ingredients, promoting brain and heart health.

Ingredients:

•   4 salmon fillets
•   2 tbsp olive oil
•   1 lemon (juice and zest)
•   2 cloves garlic, minced
•   1 tbsp fresh dill, chopped
•   1 tsp salt
•   1/2 tsp black pepper
•   1 bunch of asparagus, trimmed
•   1 red bell pepper, sliced
•   1 zucchini, sliced

Directions:

1. Preheat oven to 400°F (200°C).
2. In a small bowl, combine olive oil, lemon juice, zest, garlic, dill, salt, and pepper.
3. Arrange salmon fillets and vegetables on a baking sheet. Drizzle the lemon-garlic mixture over everything.
4. Roast for 15-20 minutes or until the salmon is cooked through and vegetables are tender.

3. Turmeric-Spiced Lentil Soup

This soup is filled with anti-inflammatory turmeric and fiber-rich lentils, supporting digestive health and reducing inflammation.

Ingredients:

•   1 cup red lentils, rinsed
•   1 onion, chopped
•   2 carrots, chopped
•   2 celery stalks, chopped
•   2 cloves garlic, minced
•   1 tsp ground turmeric
•   1 tsp cumin
•   1/2 tsp paprika
•   4 cups vegetable broth
•   1 can diced tomatoes (optional)
•   2 tbsp olive oil
•   Salt and pepper to taste
•   Fresh cilantro or parsley for garnish

Directions:

1. Heat olive oil in a large pot over medium heat. Sauté the onions, garlic, carrots, and celery until softened.
2. Add turmeric, cumin, and paprika, and stir for 1-2 minutes until fragrant.
3. Pour in vegetable broth, lentils, and tomatoes (if using). Bring to a boil, then reduce heat and let simmer for 20-25 minutes, or until the lentils are tender.
4. Season with salt and pepper. Garnish with fresh herbs before serving.

4. Avocado and Berry Smoothie

This smoothie combines healthy fats, fiber, and antioxidants to support skin health and provide an energy boost.

Ingredients:

•   1 ripe avocado
•   1 cup mixed berries (blueberries, strawberries, raspberries)
•   1 handful spinach
•   1 tbsp chia seeds or flaxseeds
•   1 cup almond milk or coconut water
•   1 tsp honey or maple syrup (optional)

Directions:

1. Blend all ingredients in a blender until smooth.
2. Adjust sweetness with honey or maple syrup if needed. Enjoy chilled.

5. Matcha Green Tea Energy Balls

These no-bake snacks are packed with energy-boosting matcha, fiber, and protein, making them perfect for maintaining vitality.

Ingredients:

•   1 cup oats
•   1/4 cup almond butter or peanut butter
•   1/4 cup honey or maple syrup
•   1 tbsp matcha powder
•   1/4 cup chia seeds or flaxseeds
•   1/4 cup dark chocolate chips (optional)

Directions:

1. In a bowl, mix all the ingredients until well combined.
2. Roll into small balls and refrigerate for at least 30 minutes before serving.
3. Store in the fridge for up to a week.

These recipes are rich in nutrients that promote longevity, such as healthy fats, fiber, antioxidants, and anti-inflammatory compounds.