Recipes Page

Why this works: Ingredients: Directions: Simmer lentils + veggies in broth for 20–25 minutes.Stir in greens at the end.Drizzle olive oil before serving. This recipe is great for perimenopause when your gut motility has slowed and you need a boost.

If you’re in perimenopause and suddenly wondering why your digestion feels slower than it used to… this is for you. As progesterone declines, gut motility naturally slows down. That can mean bloating, incomplete bowel movements, and that heavy, uncomfortable feeling. This simple chia + flax + kiwi bowl works with your hormones, not against them. […]

Healing, hormone-balancing comfort food for your gut Ingredients Directions Why This Soup Heals This soup isn’t just comfort in a bowl, it’s a functional medicine meal that supports your gut, hormones, and immune system on multiple levels. For Gut Health For Perimenopause & Hormone Balance For Overall Health & Longevity Ready to Heal from the […]

SIBO-Friendly Coconut Chia Porridge with Stewed Berries Supports: Gut healing, blood sugar regulation, hormone balance Ingredients For the porridge: For the berry topping: Instructions Functional Nutrition Insight This breakfast is low in FODMAPs and rich in anti-inflammatory fats from coconut milk, making it ideal for individuals with SIBO. Chia seeds provide mucilage that helps soothe […]

Prep: 8 min | Cook: 0 min | Total: 8 min | Servings: 1 | Author: Samantha Rigoli, RD, MS, RDN Ingredients Substitutions: Use quinoa for oats; almond milk for soy; walnuts for pumpkin seeds; lactose‑free or coconut yogurt if avoiding dairy; raspberries for blueberries. Method

One of my favorite things is experimenting in the kitchen and then sharing the meals that truly make a difference in how we feel. Today I have two recipes to share: one is a cozy, protein-packed breakfast bowl that kept me energized all morning, and the other is our go-to family dinner — customizable poke […]

I like to call this my “fast food dinner” because it’s just as quick as takeout but so much healthier. This oven-baked salmon takes only 15 minutes from start to finish, and the best part is that when you bake it in the oven, you don’t have to worry about lingering fishy smells in the […]

Ingredients: 1 cup cooked quinoa (cooled) 1 can chickpeas, rinsed and drained 1 cup cherry tomatoes, halved 1 cucumber, diced 1 red bell pepper, chopped ¼ cup red onion, finely diced 2 Tbsp fresh parsley, chopped 2 Tbsp fresh mint, chopped 3 Tbsp olive oil Juice of 1 lemon Salt + pepper to taste Optional: […]

What does it really mean to “feed the good bacteria”? And why does it matter? You’ve likely heard that eating more fiber is good for digestion — but functional nutrition goes deeper. It’s not just about staying “regular.” It’s about nourishing the diverse ecosystem inside your gut that plays a direct role in your mood, […]

Mini Banana Bread Muffins (USE MINI MUFFIN TIN)makes 24 mini muffins Ingredients 1 stick unsalted butter (a.k.a. ½ cup butter OR 4 ounces butter), room temperature½ cup granulated sugar1 egg3 small bananas, mashed with a fork1 teaspoon baking soda dissolved in 1 Tablespoon hot water1 cup whole wheat flour 1/2 cup almond flour 1/2 tbsp […]