The omega-3 is not the only healthy fat in here; we’re also going to have medium-chain triglycerides, as well as monounsaturates. Add in the ergothioneine from the mushrooms and a stack of polyphenols from, well, most of the ingredients, not to mention the fiber, and this comes together as a very healthy dish. There’s also about 64g protein in the entire recipe, so you do the math for how much that is per serving, depending on how big you want the servings to be.

You will need

• 1lb wholewheat spaghetti (or gluten-free equivalent, such as a legume-based pasta, if avoiding gluten/wheat)
• 12oz mushrooms, sliced (any non-poisonous edible variety)
• ½ cup coconut milk
• ½ onion, finely chopped
• ¼ cup chia seeds
• ¼ bulb garlic, minced (or more, if you like)
• 2 tbsp extra virgin olive oil
• 1 tbsp black pepper, coarse ground
• 1 tbsp lime juice

Method

(we suggest you read everything at least once before doing anything)

1) Cook the spaghetti according to packet instructions, or your own good sense, aiming for al dente. When it’s done, drain it, and lastly rinse it (with cold water), and set it aside.

2) Heat the olive oil in a skillet and add the onion, cooking for 5 minutes

3) Add the garlic, mushrooms, and black pepper, cooking for another 8 minutes.

4) Add the coconut milk, lime juice, and chia seeds, stirring well and cooking for a further two minutes

5) Reheat the spaghetti by passing boiling water through it in a colander (the time it spent cold was good for it; it lowered the glycemic index)

6) Serve, adding the mushroom sauce to the spaghetti:

Enjoy!

Want to learn more?

For those interested in some of the science of what we have going on today:

• The Magic of Mushrooms: “The Longevity Vitamin” (That’s Not A Vitamin)
• The Many Health Benefits of Garlic
• Black Pepper’s Impressive Anti-Cancer Arsenal (And More)
• If You’re Not Taking Chia, You’re Missing Out

Take care!

Summer is upon us, and we need salad options. Coleslaw’s all well and good, until you’re the 4th person to bring it to the pot luck. Tzatziki’s great—and healthier than a standard coleslaw, being based in yogurt rather than mayonnaise as most Western coleslaws are (Eastern European coleslaws, for example, more often use a vinaigrette), but today our tastebuds are traveling to Turkey for this gut-healthy, phytochemical-rich, delicious dish.

You will need

• 12 oz carrots, cut into very thin batons (alternatively: use a peeler to peel it into super-thin strips)
• 2 oz chopped nuts (pistachios are traditional, almonds are also used sometimes; many other nuts would work too e.g. walnuts, hazelnuts, etc; not peanuts though)
• 2 cups kefir yogurt (if unavailable, substitute any 2 cups plain unsweetened yogurt; comparable plant yogurt is fine if you’re vegan; those healthy bacteria love plant yogurts as much as animal ones)
• 1 bulb garlic, grated
• 1 tsp chili flakes
• 1 pinch saffron, ground, then soaked in 1 tbsp warm water for a few hours
• 2 tbsp olive oil for cooking; ideally Extra Virgin, but at least Virgin

Method

(we suggest you read everything at least once before doing anything)

1) Put the olive oil and carrots into a saucepan and heat gently, stirring. You want to soften the carrots just a little and absorb the olive oil, without actually fully cooking the carrots; this will probably only take 2–3 minutes at most. Take it off the heat and transfer it to a bowl to cool.

When the mixture has cooled…

2) Add the kefir yogurt, garlic, chili flakes, and saffron water into the carrots, mixing thoroughly.

3) Add the chopped nuts as a garnish

^{(after mixing thoroughly, you will probably see more of the yogurt mixture and less of the carrots; that’s fine and correct))}

Enjoy!

Want to learn more?

For those interested in some of the science of what we have going on today:

• Making Friends With Your Gut (You Can Thank Us Later)
• The Many Health Benefits Of Garlic
• Capsaicin For Weight Loss And Against Inflammation
• Why You Should Diversify Your Nuts!
• Saffron For The Brain (& More) ← do not underestimate saffron’s neuroprotective qualities, and many other beneficial properties!

Take care!

Tacos aren’t generally held up as the world’s healthiest food, but they can be! There’s so much going on in this dish today, healthwise, in a good way, that it’s hard to know where to start. But suffice it to say, these tacos are great for your gut, heart, blood sugars, and more.

You will need

For the chickpeas:

• 1 can chickpeas, drained
• 1 tbsp ras el-hanout*
• 1 tsp red pepper flakes
• ½ tsp MSG or 1 tsp low-sodium salt
• Extra virgin olive oil

*You can easily make this yourself; following our recipe (linked above in the ingredients list) will be better than buying it ready-made, and if you have strong feelings about any of the ingredients, you can adjust per your preference.

For the tahini sauce:

• ⅓ cup tahini
• 2 tbsp apple cider vinegar
• 2 tbsp finely chopped fresh dill
• ¼ bulb garlic, minced
• 1 tsp red pepper flakes
• ½ tsp black pepper, coarse ground

It may seem like salt is conspicuous by its absence, but there is already enough in the chickpeas component; you do not want to overwhelm the dish. Trust us that enjoying these things together will be well-balanced and delicious as written.

For the mango relish:

• ½ mango, pitted, peeled, and cubed
• 2 tsp apple cider vinegar
• 2 tsp cilantro, finely chopped (substitute with parsley if you have the “cilantro tastes like soap” gene)
• 1 tsp red pepper flakes

For building the taco:

• Soft corn tortillas
• Handful of arugula
• 1 avocado, pitted, peeled, and sliced
• ½ red onion, sliced

Method

(we suggest you read everything at least once before doing anything)

1) Heat a sauté pan with a little olive oil in; add the chickpeas and then the rest of the ingredients from the chickpea section; cook for about 5 minutes, stirring frequently, and set aside.

2) Combine the tahini sauce ingredients in a small bowl, stirring in ¼ cup water, and set aside.

3) Combine the mango relish ingredients in a separate small bowl, and set aside. You can eat the other half of the mango if you like.

4) Lightly toast the tortillas in a dry skillet, or using a grill.

5) Assemble the tacos; we recommend the order: tortillas, arugula, avocado slices, chickpeas, mango relish, red onion slices, tahini sauce.

Enjoy!

Want to learn more?

For those interested in some of the science of what we have going on today:

• Eat More (Of This) For Lower Blood Pressure
• Our Top 5 Spices: How Much Is Enough For Benefits? ← we hit all five today! Yay!
• An Apple (Cider Vinegar) A Day…
• Coconut vs Avocado – Which is Healthier?
• Lettuce vs Arugula – Which is Healthier?

Take care!