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rice"},{"t":"r","n":"Lentil Tabbouleh","s":"lentil-tabbouleh","d":"A protein-boosted twist on the herb-heavy Levantine salad, with lentils standing in for some of the…","g":"Lunch","m":"40 min","x":"recipe|Lunch|meal prep|plant based|high protein|vegetarian|budget|Lentils|Buckwheat","i":"green lentils|bulgur wheat|fresh parsley|fresh mint|cherry tomatoes|green onions|lemon|olive oil"},{"t":"r","n":"Tuna & White Bean Salad","s":"tuna-white-bean-salad","d":"A no-cook, pantry-friendly lunch that comes together in 10 minutes and travels well.","g":"Lunch","m":"10 min","x":"recipe|Lunch|quick|no cook|high protein|gluten free|dairy free|budget|Mercury Exposure|Omega-3 Fatty Acids","i":"canned tuna|canned cannellini beans|red onion|celery|fresh parsley|lemon|olive oil|arugula"},{"t":"r","n":"Roasted Veggie Buddha Bowl with Tahini","s":"buddha-bowl-tahini","d":"A build-it-your-way bowl of roasted vegetables, grains, and a creamy lemon-tahini sauce.","g":"Lunch","m":"45 min","x":"recipe|Lunch|meal prep|plant based|vegetarian|dairy free|Chickpeas|Kale|Quinoa","i":"cauliflower|chickpeas|sweet potato|kale|cooked quinoa|tahini|lemon|garlic|olive oil|ground cumin"},{"t":"r","n":"Thai Crunch Salad with Peanut Dressing","s":"thai-crunch-salad","d":"A vibrant, crunchy chopped salad with cabbage, carrots, and a creamy peanut-lime dressing.","g":"Lunch","m":"20 min","x":"recipe|Lunch|no cook|meal prep|dairy free|vegetarian|Red Cabbage|Edamame","i":"red cabbage|carrot|red bell pepper|edamame|green onions|fresh cilantro|natural peanut butter|lime|fresh ginger|tamari|raw honey|peanuts"},{"t":"r","n":"Ginger Turkey Lettuce Wraps","s":"turkey-lettuce-wraps","d":"A fast, light lunch of savory ground turkey and water chestnuts spooned into crisp lettuce cups.","g":"Lunch","m":"30 min","x":"recipe|Lunch|quick|high protein|gluten free|dairy free|one pan|Ginger","i":"ground turkey|butter lettuce|water chestnuts|carrot|garlic|fresh ginger|tamari|toasted sesame oil|green onions"},{"t":"r","n":"Cold Soba Noodle Bowl with Edamame","s":"cold-soba-noodle-bowl","d":"Nutty buckwheat noodles tossed in a ginger-sesame dressing with edamame and crunchy vegetables.…","g":"Lunch","m":"25 min","x":"recipe|Lunch|quick|meal prep|plant based|vegetarian|dairy free|gluten free|Buckwheat|Edamame|Sesame Seeds|Sea Vegetables","i":"soba noodles|edamame|cucumber|carrot|radishes|green onions|nori|sesame seeds|tamari|rice vinegar|toasted sesame oil|fresh ginger|maple syrup"},{"t":"r","n":"Salmon Poke Bowl","s":"salmon-poke-bowl","d":"Cubes of sesame-ginger salmon over brown rice with avocado, cucumber, and edamame. Fresh, filling,…","g":"Lunch","m":"25 min","x":"recipe|Lunch|quick|no cook|high protein|gluten free|dairy free|Wild Salmon|Omega-3 Fatty Acids|Avocado|Sea Vegetables","i":"sushi-grade salmon|tamari|rice vinegar|toasted sesame oil|fresh ginger|green onions|cooked brown rice|ripe avocado|cucumber|carrot|edamame|nori|sesame seeds|lime"},{"t":"r","n":"Smashed Chickpea Salad Sandwich","s":"smashed-chickpea-salad-sandwich","d":"A chunky, lemony chickpea mash with celery, dill, and capers piled onto sourdough. It has all the…","g":"Lunch","m":"10 min","x":"recipe|Lunch|quick|no cook|plant based|vegetarian|dairy free|budget|Chickpeas|Sesame Seeds|Sourdough|Dietary Fiber","i":"canned chickpeas|tahini|lemon|dijon mustard|celery|red onion|fresh dill|capers|sea salt|sourdough bread|baby spinach|tomato"},{"t":"r","n":"Sardine and Tomato Toast on Sourdough","s":"sardine-tomato-toast","d":"Crisp sourdough rubbed with garlic and ripe tomato, then topped with olive-oil sardines, lemon, and…","g":"Lunch","m":"12 min","x":"recipe|Lunch|quick|high protein|dairy free|budget|Sardines|Omega-3 Fatty Acids|Sourdough|Tomatoes","i":"sourdough bread|garlic|tomato|canned sardines|olive oil|lemon|fresh parsley|red onion|sea salt|red pepper flakes"},{"t":"r","n":"Black Bean and Sweet Potato Burrito Bowl","s":"black-bean-sweet-potato-burrito-bowl","d":"Smoky roasted sweet potato, garlicky black beans, and fresh tomato salsa over brown rice. A cheap,…","g":"Lunch","m":"50 min","x":"recipe|Lunch|meal prep|plant based|vegetarian|gluten free|dairy free|budget|kid friendly|Black Beans|Sweet Potato|Avocado|Beans and Legumes","i":"sweet potato|avocado oil|ground cumin|chili powder|sea salt|canned black beans|garlic|cooked brown rice|tomato|red onion|jalapeno|fresh cilantro|lime|ripe avocado|pumpkin seeds"},{"t":"r","n":"Baked Falafel Pitas with Tahini Sauce","s":"baked-falafel-pitas","d":"Herby chickpea falafel baked in olive oil until crisp, then tucked into whole-wheat pitas with…","g":"Lunch","m":"55 min","x":"recipe|Lunch|meal prep|plant based|vegetarian|dairy free|budget|Chickpeas|Sesame Seeds|Cumin|Mediterranean Diet","i":"dried chickpeas|yellow onion|garlic|fresh parsley|fresh cilantro|ground cumin|ground coriander|sea salt|baking powder|chickpea flour|olive oil|tahini|lemon|whole-wheat pita|cucumber|tomato|red onion"},{"t":"r","n":"Brown Rice Vegetable Fried Rice with Egg","s":"brown-rice-vegetable-fried-rice","d":"Day-old brown rice stir-fried with scrambled egg, crisp vegetables, ginger, and garlic. It is the…","g":"Lunch","m":"27 min","x":"recipe|Lunch|quick|meal prep|vegetarian|dairy free|gluten free|budget|kid friendly|Eggs|Ginger|Garlic|Arsenic in Rice","i":"cooked brown rice|eggs|avocado oil|carrot|broccoli|frozen peas|green onions|garlic|fresh ginger|tamari|toasted sesame oil|black pepper"},{"t":"r","n":"Vietnamese Summer Rolls with Lime Dipping Sauce","s":"vietnamese-summer-rolls","d":"Translucent rice-paper rolls packed with shrimp, rice noodles, crunchy vegetables, and a handful of…","g":"Lunch","m":"43 min","x":"recipe|Lunch|gluten free|dairy free|Cilantro|Spearmint|Carrot","i":"rice paper wrappers|large shrimp|rice vermicelli|butter lettuce|carrot|cucumber|fresh mint|fresh cilantro|fish sauce|lime|raw honey|garlic|fresh chili peppers"},{"t":"r","n":"Mujadara (Lentils and Rice with Caramelized Onions)","s":"mujadara-lentils-rice-onions","d":"A Levantine one-pot classic of brown lentils, nutty brown rice, and deeply caramelized onions. It…","g":"Lunch","m":"65 min","x":"recipe|Lunch|meal prep|plant based|vegetarian|gluten free|dairy free|budget|Lentils|Onions|Mediterranean Diet|Dietary Fiber","i":"yellow onion|olive oil|brown basmati rice|green lentils|ground cumin|cinnamon|sea salt|black pepper|water|lemon"},{"t":"r","n":"Collard Green Wraps with Chicken and Avocado","s":"collard-green-chicken-avocado-wraps","d":"Sturdy blanched collard leaves wrapped around shredded chicken, creamy lime-cumin avocado, and…","g":"Lunch","m":"23 min","x":"recipe|Lunch|quick|high protein|gluten free|dairy free|Collard Greens|Avocado|Carrot","i":"collard greens|cooked chicken|ripe avocado|lime|ground cumin|sea salt|carrot|cucumber|red bell pepper|fresh cilantro"},{"t":"r","n":"One-Pan Lemon Herb Salmon","s":"one-pan-lemon-salmon","d":"Salmon and asparagus roasted together on a single sheet pan — a 25-minute dinner with almost no…","g":"Dinner","m":"25 min","x":"recipe|Dinner|quick|one pan|high protein|gluten free|dairy free|Wild Salmon|Omega-3 Fatty Acids|Asparagus","i":"wild salmon fillets|asparagus|lemon|garlic|fresh dill|olive oil|sea salt|black pepper"},{"t":"r","n":"20-Minute Chicken Stir-Fry","s":"chicken-veggie-stir-fry","d":"A fast weeknight stir-fry with a simple ginger-garlic sauce — endlessly adaptable to whatever…","g":"Dinner","m":"25 min","x":"recipe|Dinner|quick|high protein|dairy free|one pan|Broccoli|Ginger","i":"chicken thighs|broccoli|bell pepper|snap peas|garlic|fresh ginger|tamari|toasted sesame oil|avocado oil|cooked brown rice"},{"t":"r","n":"Hearty Lentil Bolognese","s":"hearty-lentil-bolognese","d":"A rich, meaty-tasting tomato sauce built on lentils and mushrooms — comfort food that happens to be…","g":"Dinner","m":"55 min","x":"recipe|Dinner|meal prep|plant based|high protein|vegetarian|budget|Lentils|Medicinal Mushrooms","i":"green lentils|cremini mushrooms|canned crushed tomatoes|tomato paste|yellow onion|carrot|celery|garlic|dried oregano|olive oil|vegetable broth|whole-grain pasta"},{"t":"r","n":"Sheet-Pan Chicken Fajitas","s":"sheet-pan-fajitas","d":"Everything roasts on one pan — juicy chicken, charred peppers and onions, ready to wrap.","g":"Dinner","m":"40 min","x":"recipe|Dinner|one pan|high protein|gluten free|dairy free|Bell Peppers|Avocado","i":"chicken breast|bell pepper|yellow onion|chili powder|ground cumin|smoked paprika|lime|olive oil|corn tortillas|avocado"},{"t":"r","n":"Coconut Chickpea Curry","s":"coconut-chickpea-curry","d":"A creamy, fragrant curry that simmers in one pot from pantry staples — dinner in about 35 minutes.","g":"Dinner","m":"35 min","x":"recipe|Dinner|one pan|plant based|gluten free|dairy free|budget|Chickpeas|Turmeric|Ginger","i":"chickpeas|full-fat coconut milk|canned diced tomatoes|baby spinach|yellow onion|garlic|fresh ginger|curry powder|ground turmeric|coconut oil|cooked basmati rice"},{"t":"r","n":"Korean-Style Beef Bowls","s":"grass-fed-beef-bowls","d":"Savory-sweet ground beef over rice with quick-pickled cucumbers — a 25-minute crowd-pleaser.","g":"Dinner","m":"25 min","x":"recipe|Dinner|quick|high protein|dairy free|kid friendly|Grass-Fed vs Conventional Meat|Iron|Zinc","i":"grass-fed ground beef|garlic|fresh ginger|tamari|raw honey|toasted sesame oil|cucumber|rice vinegar|cooked brown rice|green onions|sesame seeds"},{"t":"r","n":"Turkey & Quinoa Stuffed Peppers","s":"stuffed-bell-peppers","d":"Bell peppers filled with a savory turkey-quinoa mixture and baked until tender — great for meal…","g":"Dinner","m":"55 min","x":"recipe|Dinner|meal prep|high protein|gluten free|Bell Peppers|Quinoa","i":"bell pepper|ground turkey|cooked quinoa|canned diced tomatoes|yellow onion|garlic|ground cumin|shredded cheese|olive oil|fresh cilantro"},{"t":"r","n":"Baked Cod with Olives & Tomatoes","s":"baked-cod-olive-tomato","d":"Mediterranean-style white fish baked in a briny tomato-olive sauce — light, elegant, and quick.","g":"Dinner","m":"35 min","x":"recipe|Dinner|high protein|gluten free|dairy free|one pan|Olive Oil|Tomatoes|Mediterranean Diet","i":"cod fillets|cherry tomatoes|kalamata olives|garlic|capers|lemon|fresh basil|olive oil|red pepper flakes"},{"t":"r","n":"Crispy Tofu & Broccoli","s":"crispy-tofu-broccoli","d":"Oven-baked tofu that actually gets crispy, tossed with broccoli in a sticky garlic-ginger glaze.","g":"Dinner","m":"50 min","x":"recipe|Dinner|plant based|high protein|dairy free|Broccoli|Sulforaphane|Soy Isoflavones","i":"extra-firm tofu|broccoli|cornstarch|tamari|maple syrup|garlic|fresh ginger|rice vinegar|avocado oil|cooked brown rice"},{"t":"r","n":"Moroccan Chickpea Stew","s":"moroccan-chickpea-stew","d":"A warmly spiced stew of chickpeas, sweet potato, and greens — a big-batch dinner that only gets…","g":"Dinner","m":"55 min","x":"recipe|Dinner|meal prep|plant based|gluten free|dairy free|budget|Chickpeas|Sweet Potato|Kale","i":"chickpeas|sweet potato|canned diced tomatoes|kale|yellow onion|garlic|ground cumin|ground cinnamon|smoked paprika|vegetable broth|olive oil|lemon"},{"t":"r","n":"Zucchini Noodle Shrimp Scampi","s":"zucchini-noodle-shrimp-scampi","d":"Garlicky shrimp scampi over spiralized zucchini — a light, low-carb dinner ready in 20 minutes.","g":"Dinner","m":"25 min","x":"recipe|Dinner|quick|high protein|gluten free|one pan|Selenium","i":"large shrimp|zucchini|garlic|butter|olive oil|lemon|red pepper flakes|fresh parsley"},{"t":"r","n":"Weekend Roast Chicken & Root Vegetables","s":"roast-chicken-root-veg","d":"A whole roast chicken over a bed of root vegetables — a Sunday centerpiece that yields leftovers…","g":"Dinner","m":"100 min","x":"recipe|Dinner|high protein|gluten free|dairy free|Bone Broth|Collagen","i":"whole chicken|carrot|parsnip|yellow onion|garlic|lemon|fresh thyme|olive oil|sea salt|black pepper"},{"t":"r","n":"Miso-Glazed Salmon with Bok Choy","s":"miso-glazed-salmon-bok-choy","d":"Salmon lacquered in a sweet-salty white miso glaze and roasted on one pan with crisp-edged baby bok…","g":"Dinner","m":"27 min","x":"recipe|Dinner|quick|one pan|high protein|gluten free|dairy free|Wild Salmon|Omega-3 Fatty Acids|Miso","i":"wild salmon fillets|white miso|raw honey|rice vinegar|tamari|toasted sesame oil|fresh ginger|baby bok choy|avocado oil|cooked brown rice|green onions|sesame seeds"},{"t":"r","n":"Red Lentil Dal Tadka with Brown Rice","s":"red-lentil-dal-tadka","d":"Creamy split red lentils simmered with turmeric and ginger, then finished with a sizzling tadka of…","g":"Dinner","m":"40 min","x":"recipe|Dinner|plant based|vegetarian|gluten free|dairy free|budget|meal prep|Lentils|Turmeric|Garlic","i":"red lentils|water|yellow onion|tomato|fresh ginger|ground turmeric|garam masala|sea salt|coconut oil|cumin seeds|garlic|red pepper flakes|lemon juice|fresh cilantro|cooked brown rice"},{"t":"r","n":"Sheet-Pan Chicken Souvlaki Pitas with Tzatziki","s":"sheet-pan-chicken-souvlaki","d":"Lemon-oregano chicken thighs roast with peppers and red onion on one pan, then get tucked into warm…","g":"Dinner","m":"50 min","x":"recipe|Dinner|one pan|high protein|kid friendly|Olive Oil|Mediterranean Diet|Yogurt","i":"chicken thighs|olive oil|lemon juice|garlic|dried oregano|sea salt|black pepper|bell pepper|red onion|plain Greek yogurt|cucumber|fresh dill|whole-wheat pita|cherry tomatoes"},{"t":"r","n":"Tamari Beef and Broccoli","s":"tamari-beef-and-broccoli","d":"Thin-sliced flank steak and bright green broccoli in a glossy ginger-garlic sauce. It beats takeout…","g":"Dinner","m":"27 min","x":"recipe|Dinner|quick|high protein|gluten free|dairy free|kid friendly|Broccoli|Grass-Fed vs Conventional Meat|Iron","i":"flank steak|cornstarch|tamari|water|raw honey|rice vinegar|toasted sesame oil|broccoli|garlic|fresh ginger|avocado oil|cooked brown rice|green onions"},{"t":"r","n":"Smoky Three-Bean Chili","s":"smoky-three-bean-chili","d":"A thick, smoky chili built on black, kidney, and pinto beans with peppers and carrots. A little…","g":"Dinner","m":"60 min","x":"recipe|Dinner|plant based|vegetarian|gluten free|dairy free|budget|meal prep|Beans and Legumes|Black Beans|Dietary Fiber|Tomatoes","i":"olive oil|yellow onion|bell pepper|carrot|garlic|chili powder|ground cumin|smoked paprika|dried oregano|tomato paste|canned crushed tomatoes|vegetable broth|raw cacao powder|canned black beans|canned kidney beans|canned pinto beans|sea salt|lime|ripe avocado|fresh cilantro"},{"t":"r","n":"Shrimp Tacos with Cabbage-Lime Slaw","s":"shrimp-tacos-cabbage-lime-slaw","d":"Chili-cumin shrimp seared in minutes and tucked into warm corn tortillas with a crunchy lime slaw…","g":"Dinner","m":"23 min","x":"recipe|Dinner|quick|high protein|gluten free|dairy free|kid friendly|Red Cabbage|Iodine|Selenium","i":"large shrimp|chili powder|ground cumin|smoked paprika|garlic|lime|olive oil|avocado oil|red cabbage|green onions|fresh cilantro|jalapeño|ripe avocado|sea salt|corn tortillas"},{"t":"r","n":"Pan-Seared Trout with Lemon-Almond Green Beans","s":"pan-seared-trout-lemon-almond-green-beans","d":"Crisp-skinned rainbow trout spooned with a browned-butter, lemon, caper, and toasted almond sauce,…","g":"Dinner","m":"25 min","x":"recipe|Dinner|quick|high protein|gluten free|Rainbow Trout|Omega-3 Fatty Acids|Almonds","i":"rainbow trout fillets|green beans|olive oil|avocado oil|butter|sliced almonds|capers|lemon|fresh parsley|sea salt|black pepper"},{"t":"r","n":"Gigantes Plaki (Greek Baked Giant Beans)","s":"gigantes-plaki-baked-giant-beans","d":"Giant butter beans baked in a thick, olive-oil-rich tomato sauce with dill. The Greek taverna…","g":"Dinner","m":"70 min","x":"recipe|Dinner|plant based|vegetarian|one pan|gluten free|dairy free|budget|meal prep|Beans and Legumes|Olive Oil|Mediterranean Diet|Tomatoes","i":"canned large lima beans|olive oil|yellow onion|carrot|celery|garlic|tomato paste|canned crushed tomatoes|water|dried oregano|smoked paprika|bay leaf|fresh dill|red wine vinegar|sea salt|black pepper"},{"t":"r","n":"Ginger-Lime Tempeh and Vegetable Stir-Fry","s":"ginger-tempeh-vegetable-stir-fry","d":"Golden-edged tempeh cubes, browned shiitake, and crisp vegetables in a gingery tamari-lime glaze. A…","g":"Dinner","m":"28 min","x":"recipe|Dinner|quick|plant based|vegetarian|high protein|gluten free|dairy free|Tempeh|Soy Isoflavones|Fermented Foods|Ginger","i":"tempeh|shiitake mushrooms|bell pepper|carrot|garlic|fresh ginger|tamari|maple syrup|rice vinegar|lime|toasted sesame oil|red pepper flakes|water|avocado oil|cooked brown rice|green onions"},{"t":"r","n":"West African-Style Peanut Stew with Chicken","s":"west-african-peanut-chicken-stew","d":"Chicken thighs and sweet potato simmered in a rich peanut-tomato sauce with ginger and greens, in…","g":"Dinner","m":"65 min","x":"recipe|Dinner|one pan|high protein|gluten free|dairy free|meal prep|kid friendly|Peanuts|Sweet Potato|Kale","i":"chicken thighs|avocado oil|yellow onion|garlic|fresh ginger|tomato paste|canned crushed tomatoes|chicken broth|sweet potato|natural peanut butter|dried thyme|cayenne pepper|kale|lime|sea salt|cooked brown rice"},{"t":"r","n":"Baked Lamb Kofta with Tahini Sauce and Chopped Salad","s":"baked-lamb-kofta-tahini-chopped-salad","d":"Herby, warmly spiced lamb fingers roasted on a sheet pan and served with a lemony tahini drizzle…","g":"Dinner","m":"34 min","x":"recipe|Dinner|high protein|gluten free|dairy free|meal prep|Grass-Fed vs Conventional Meat|Zinc|Sesame Seeds","i":"ground lamb|yellow onion|garlic|fresh parsley|fresh mint|ground cumin|ground coriander|ground cinnamon|cayenne pepper|sea salt|black pepper|olive oil|tahini|lemon juice|water|cucumber|cherry tomatoes|red onion|cooked brown rice"},{"t":"r","n":"Baked Turkey Meatballs in Marinara","s":"baked-turkey-zucchini-meatballs-marinara","d":"Tender oven-baked turkey meatballs with grated zucchini hidden inside, simmered in a simple…","g":"Dinner","m":"55 min","x":"recipe|Dinner|kid friendly|high protein|meal prep|dairy free|Tomatoes|Lycopene|Oats","i":"ground turkey|zucchini|rolled oats|eggs|garlic|dried oregano|fresh parsley|sea salt|black pepper|olive oil|yellow onion|canned crushed tomatoes|fresh basil|whole-grain pasta"},{"t":"r","n":"No-Bake Energy Bites","s":"no-bake-energy-bites","d":"Chewy oat-and-date bites you roll in five minutes — the perfect grab-and-go snack for the week.","g":"Snack","m":"15 min","x":"recipe|Snack|no cook|meal prep|vegetarian|kid friendly|budget|Oats|Dark Chocolate & Cacao","i":"rolled oats|natural peanut butter|raw honey|ground flaxseed|dark chocolate chips|vanilla extract|cinnamon"},{"t":"r","n":"Crispy Roasted Chickpeas","s":"roasted-chickpeas","d":"A crunchy, savory snack that satisfies the chip craving with fiber and protein instead.","g":"Snack","m":"40 min","x":"recipe|Snack|plant based|gluten free|dairy free|high protein|budget|Chickpeas","i":"chickpeas|olive oil|smoked paprika|garlic powder|ground cumin|sea salt"},{"t":"r","n":"Classic Guacamole with Veggie Sticks","s":"guacamole-veggie-sticks","d":"A five-minute guacamole scooped up with crunchy raw vegetables instead of chips.","g":"Snack","m":"10 min","x":"recipe|Snack|quick|no cook|plant based|gluten free|dairy free|Avocado|Potassium","i":"ripe avocado|lime|red onion|fresh cilantro|jalapeno|sea salt|carrot|cucumber|bell pepper"},{"t":"r","n":"Apple & Almond Butter Bites","s":"apple-almond-butter-bites","d":"Apple rounds topped with almond butter, seeds, and a few dark chocolate chips — a two-minute snack.","g":"Snack","m":"5 min","x":"recipe|Snack|quick|no cook|vegetarian|gluten free|kid friendly|5 ingredient|Apple|Almonds","i":"apple|almond butter|hemp seeds|dark chocolate chips|cinnamon"},{"t":"r","n":"DIY Superfood Trail Mix","s":"trail-mix","d":"A make-your-own trail mix with nuts, seeds, and just a touch of dark chocolate — no candy-coated…","g":"Snack","m":"5 min","x":"recipe|Snack|no cook|meal prep|plant based|gluten free|dairy free|5 ingredient|Almonds|Walnuts|Pumpkin Seeds","i":"raw almonds|walnuts|pumpkin seeds|dried tart cherries|dark chocolate chunks"},{"t":"r","n":"Lemon White Bean Dip","s":"white-bean-dip","d":"A silky, protein-rich dip that comes together in the blender — lighter than hummus, just as…","g":"Snack","m":"10 min","x":"recipe|Snack|quick|no cook|plant based|gluten free|dairy free|budget|Olive Oil","i":"canned cannellini beans|tahini|lemon|garlic|olive oil|ground cumin|sea salt"},{"t":"r","n":"Crispy Kale Chips","s":"kale-chips","d":"Paper-thin, salty, and shatteringly crisp — kale chips that disappear off the pan.","g":"Snack","m":"25 min","x":"recipe|Snack|plant based|gluten free|dairy free|budget|5 ingredient|Kale|Lutein and Zeaxanthin","i":"kale|olive oil|sea salt|nutritional yeast"},{"t":"r","n":"Silky Classic Hummus","s":"silky-classic-hummus","d":"Whipped-tahini hummus so smooth and pale it rivals the best deli tub, made from a can of chickpeas…","g":"Snack","m":"30 min","x":"recipe|Snack|quick|plant based|gluten free|dairy free|meal prep|kid friendly|budget|Chickpeas|Sesame Seeds|Olive Oil|Mediterranean Diet","i":"chickpeas|baking soda|tahini|lemon|garlic|ground cumin|sea salt|ice water|olive oil|smoked paprika"},{"t":"r","n":"Tzatziki with Rainbow Crudités","s":"tzatziki-rainbow-crudites","d":"Cool, garlicky Greek yogurt and cucumber dip with a platter of crunchy vegetables to scoop it up.…","g":"Snack","m":"20 min","x":"recipe|Snack|quick|no cook|vegetarian|gluten free|kid friendly|Yogurt|Garlic|Dill|Mediterranean Diet","i":"cucumber|sea salt|plain Greek yogurt|garlic|olive oil|lemon|fresh dill|fresh mint|carrot|bell pepper|snap peas|radishes"},{"t":"r","n":"Seeded Flax and Pumpkin Seed Crackers","s":"seeded-flax-pumpkin-seed-crackers","d":"Shatteringly crisp, deeply nutty crackers made from nothing but seeds, water, and salt. Grain-free,…","g":"Snack","m":"80 min","x":"recipe|Snack|plant based|gluten free|dairy free|meal prep|Flaxseed|Pumpkin Seeds|Chia Seeds|Sesame Seeds","i":"pumpkin seeds|sunflower seeds|whole flaxseed|sesame seeds|chia seeds|water|olive oil|sea salt|dried rosemary"},{"t":"r","n":"Everything-Spiced Jammy Eggs","s":"everything-spiced-jammy-eggs","d":"Soft-boiled eggs with glossy, jammy yolks, halved and showered with a toasty homemade everything…","g":"Snack","m":"17 min","x":"recipe|Snack|quick|vegetarian|gluten free|dairy free|high protein|budget|kid friendly|Eggs|Choline|Sesame Seeds","i":"eggs|sesame seeds|poppy seeds|garlic powder|onion powder|sea salt|olive oil"},{"t":"r","n":"Rosemary Olive Oil Popcorn","s":"rosemary-olive-oil-popcorn","d":"Fresh stovetop popcorn tossed in warm rosemary-infused olive oil and a snowfall of nutritional…","g":"Snack","m":"11 min","x":"recipe|Snack|quick|plant based|gluten free|dairy free|budget|kid friendly|Olive Oil|Avocado Oil|Dietary Fiber|Rosemary","i":"popcorn kernels|avocado oil|olive oil|fresh rosemary|nutritional yeast|sea salt"},{"t":"r","n":"Strawberry Apple Fruit Leather","s":"strawberry-apple-fruit-leather","d":"Chewy, tangy-sweet fruit roll-ups made from nothing but fruit. They are slow-dried in a low oven…","g":"Snack","m":"375 min","x":"recipe|Snack|plant based|gluten free|dairy free|meal prep|kid friendly|5 ingredient|Strawberries|Apple","i":"strawberries|unsweetened applesauce|lemon juice|maple syrup"},{"t":"r","n":"Date, Walnut & Cacao Bars","s":"date-walnut-cacao-bars","d":"Fudgy, brownie-like bars with nothing but dates for sweetness. Press, chill, slice, and tuck them…","g":"Snack","m":"15 min","x":"recipe|Snack|no cook|plant based|gluten free|dairy free|meal prep|kid friendly|Dates|Walnuts|Raw Cacao","i":"pitted dates|walnuts|raw cacao powder|cacao nibs|vanilla extract|sea salt"},{"t":"r","n":"Chili-Garlic Sea Salt Edamame","s":"chili-garlic-edamame","d":"Steaming pods tossed in garlic-chili sesame oil, lime zest, and flaky salt. This snack vanishes the…","g":"Snack","m":"13 min","x":"recipe|Snack|quick|plant based|gluten free|dairy free|budget|Edamame|Soy Isoflavones|Garlic","i":"edamame in pods|sea salt|olive oil|garlic|red pepper flakes|toasted sesame oil|tamari|lime"},{"t":"r","n":"Smoked Trout Pâté on Cucumber Rounds","s":"smoked-trout-pate-cucumber-rounds","d":"A silky, lemony smoked-trout spread piled onto cool cucumber rounds. It looks party-ready but takes…","g":"Snack","m":"15 min","x":"recipe|Snack|quick|no cook|gluten free|Rainbow Trout|Omega-3 Fatty Acids|Horseradish|Dill","i":"smoked trout|plain Greek yogurt|prepared horseradish|lemon|olive oil|fresh dill|black pepper|cucumber"},{"t":"r","n":"Muhammara (Roasted Red Pepper & Walnut Dip)","s":"muhammara-roasted-pepper-walnut-dip","d":"A smoky, tangy, gently spicy dip from the Aleppo tradition, with a brick-red color and a rich…","g":"Snack","m":"45 min","x":"recipe|Snack|plant based|gluten free|dairy free|meal prep|Walnuts|Bell Peppers|Olive Oil|Pomegranate","i":"bell pepper|walnuts|olive oil|pomegranate molasses|lemon|garlic|ground cumin|red pepper flakes|sea salt"},{"t":"r","n":"Frozen Yogurt-Dipped Blueberries","s":"frozen-yogurt-blueberries","d":"Tiny frozen bites with a cool, tangy yogurt shell around a burst of blueberry. Kids love them, and…","g":"Snack","m":"15 min","x":"recipe|Snack|no cook|vegetarian|gluten free|kid friendly|5 ingredient|meal prep|Blueberries|Yogurt","i":"blueberries|plain Greek yogurt|raw honey|vanilla extract"},{"t":"r","n":"Chili-Lime Mango & Jicama Cups","s":"chili-lime-mango-jicama-cups","d":"Juicy mango, crisp jicama, and cool cucumber, squeezed with lime and dusted with chili salt. This…","g":"Snack","m":"15 min","x":"recipe|Snack|quick|no cook|plant based|gluten free|dairy free|kid friendly|Jicama|Mango|Dietary Fiber","i":"mango|jicama|cucumber|lime|chili powder|sea salt|fresh cilantro"},{"t":"r","n":"Immune-Boosting Chicken Soup","s":"immune-boosting-chicken-soup","d":"The classic pot of chicken soup, loaded with garlic, ginger, and turmeric for when you feel a cold…","g":"Soup & Salad","m":"60 min","x":"recipe|Soup & Salad|meal prep|high protein|gluten free|dairy free|Garlic|Ginger|Immune System","i":"chicken thighs|carrot|celery|yellow onion|garlic|fresh ginger|ground turmeric|chicken broth|kale|lemon|olive oil"},{"t":"r","n":"Roasted Tomato Basil Soup","s":"creamy-tomato-basil-soup","d":"Roasting the tomatoes first gives this dairy-free soup a deep, sweet flavor — a step above any can.","g":"Soup & Salad","m":"60 min","x":"recipe|Soup & Salad|meal prep|plant based|gluten free|dairy free|budget|Tomatoes|Lycopene|Olive Oil","i":"Roma tomatoes|yellow onion|garlic|full-fat coconut milk|fresh basil|vegetable broth|olive oil|sea salt"},{"t":"r","n":"Tuscan White Bean & Kale Soup","s":"white-bean-kale-soup","d":"A rustic, brothy soup of white beans and greens that comes together from pantry staples in about 35…","g":"Soup & Salad","m":"35 min","x":"recipe|Soup & Salad|meal prep|plant based|gluten free|dairy free|budget|Kale|Olive Oil","i":"canned cannellini beans|kale|canned diced tomatoes|yellow onion|carrot|garlic|vegetable broth|dried rosemary|olive oil"},{"t":"r","n":"Massaged Kale Caesar Salad","s":"massaged-kale-caesar","d":"A sturdier, more nutritious take on Caesar with a creamy yogurt dressing that holds up for lunch…","g":"Soup & Salad","m":"20 min","x":"recipe|Soup & Salad|no cook|vegetarian|high protein|gluten free|Kale|Probiotics|Lutein and Zeaxanthin","i":"kale|plain Greek yogurt|parmesan cheese|lemon|garlic|dijon mustard|anchovy paste|olive oil|pumpkin seeds"},{"t":"r","n":"Autumn Harvest Grain Salad","s":"harvest-grain-salad","d":"A hearty salad of farro, roasted squash, and pomegranate that works as a side or a full meal.","g":"Soup & Salad","m":"55 min","x":"recipe|Soup & Salad|meal prep|vegetarian|high protein|Pomegranate|Walnuts|Farro","i":"farro|butternut squash|arugula|pomegranate seeds|walnuts|feta cheese|olive oil|balsamic vinegar|raw honey"},{"t":"r","n":"Shaved Fennel & Citrus Salad","s":"shaved-fennel-citrus-salad","d":"A bright, crunchy winter salad of thinly shaved fennel and orange segments with a light vinaigrette.","g":"Soup & Salad","m":"15 min","x":"recipe|Soup & Salad|quick|no cook|plant based|gluten free|dairy free|Pistachios","i":"fennel bulb|orange|arugula|olive oil|lemon|pistachios"},{"t":"r","n":"Turkish Red Lentil Soup (Mercimek Çorbası)","s":"turkish-red-lentil-soup","d":"Silky, lemony and gently spiced, this is the soup found at nearly every Turkish table: red lentils…","g":"Soup & Salad","m":"40 min","x":"recipe|Soup & Salad|meal prep|plant based|gluten free|dairy free|budget|kid friendly|Lentils|Beans and Legumes|Dietary Fiber|Iron","i":"olive oil|yellow onion|carrot|garlic|tomato paste|ground cumin|paprika|red lentils|potato|water|sea salt|lemon|dried mint"},{"t":"r","n":"Andalusian Gazpacho","s":"andalusian-gazpacho","d":"A chilled soup of ripe summer tomatoes, cucumber and pepper blended with good olive oil and a…","g":"Soup & Salad","m":"20 min","x":"recipe|Soup & Salad|no cook|meal prep|plant based|dairy free|Tomatoes|Olive Oil|Mediterranean Diet","i":"tomato|cucumber|bell pepper|garlic|bread|olive oil|sherry vinegar|sea salt|water"},{"t":"r","n":"Smoky Black Bean Soup with Lime & Avocado","s":"smoky-black-bean-soup","d":"Three cans of black beans become a thick, smoky, cumin-scented soup in about 40 minutes. Blending…","g":"Soup & Salad","m":"40 min","x":"recipe|Soup & Salad|meal prep|plant based|gluten free|dairy free|budget|Black Beans|Beans and Legumes|Dietary Fiber","i":"olive oil|yellow onion|bell pepper|garlic|ground cumin|dried oregano|smoked paprika|canned black beans|vegetable broth|bay leaf|sea salt|lime|fresh cilantro|ripe avocado"},{"t":"r","n":"Thai-Style Coconut Carrot Ginger Soup","s":"thai-coconut-carrot-ginger-soup","d":"Sweet carrots, fresh ginger and creamy coconut milk, brightened with lime and a little heat. It…","g":"Soup & Salad","m":"40 min","x":"recipe|Soup & Salad|one pan|meal prep|plant based|gluten free|dairy free|budget|kid friendly|Carrot|Beta-Carotene|Ginger|Coconut Oil","i":"coconut oil|yellow onion|garlic|fresh ginger|ground coriander|ground turmeric|red pepper flakes|carrot|vegetable broth|tamari|sea salt|full-fat coconut milk|lime|fresh cilantro|pumpkin seeds"},{"t":"r","n":"Chicken Tortilla Soup with Baked Tortilla Strips","s":"chicken-tortilla-soup","d":"A smoky, tomato-red Mexican-style broth with shredded chicken, black beans, lime and creamy…","g":"Soup & Salad","m":"50 min","x":"recipe|Soup & Salad|high protein|meal prep|gluten free|dairy free|kid friendly|Avocado|Black Beans|Protein Intake","i":"corn tortillas|olive oil|yellow onion|jalapeño|garlic|ground cumin|chili powder|dried oregano|canned diced tomatoes|chicken broth|sea salt|chicken breast|frozen corn|canned black beans|lime|fresh cilantro|ripe avocado"},{"t":"r","n":"Salade Niçoise","s":"salade-nicoise","d":"Tender potatoes, crisp green beans, jammy eggs, ripe tomatoes, olives and olive-oil-packed tuna…","g":"Soup & Salad","m":"50 min","x":"recipe|Soup & Salad|high protein|gluten free|dairy free|Eggs|Olive Oil|Omega-3 Fatty Acids|Mercury Exposure","i":"eggs|baby potatoes|green beans|canned tuna|cherry tomatoes|kalamata olives|butter lettuce|red onion|anchovy fillets|capers|fresh basil|olive oil|red wine vinegar|dijon mustard|garlic|sea salt|black pepper"},{"t":"r","n":"Greek Village Salad (Horiatiki)","s":"greek-village-salad","d":"The real Greek salad: ripe tomatoes, cucumber, green pepper and red onion, finished with a thick…","g":"Soup & Salad","m":"15 min","x":"recipe|Soup & Salad|quick|no cook|vegetarian|gluten free|Mediterranean Diet|Olive Oil|Olives|Tomatoes","i":"tomato|cucumber|bell pepper|red onion|kalamata olives|capers|feta cheese|dried oregano|olive oil|red wine vinegar|sea salt"},{"t":"r","n":"Roasted Beet, Walnut & Goat Cheese Salad","s":"roasted-beet-walnut-goat-cheese-salad","d":"Sweet roasted beets, peppery arugula, toasted walnuts and tangy goat cheese in an orange and…","g":"Soup & Salad","m":"70 min","x":"recipe|Soup & Salad|meal prep|vegetarian|gluten free|Beets|Walnuts|Arugula|Nitric Oxide","i":"beets|arugula|walnuts|goat cheese|red onion|orange|olive oil|red wine vinegar|dijon mustard|raw honey|sea salt"},{"t":"r","n":"Broccoli Crunch Salad with Yogurt Dressing","s":"broccoli-crunch-salad","d":"Finely chopped raw broccoli, crisp apple, carrot and sunflower seeds in a creamy, tangy Greek…","g":"Soup & Salad","m":"20 min","x":"recipe|Soup & Salad|quick|no cook|meal prep|vegetarian|gluten free|kid friendly|Broccoli|Sulforaphane|Yogurt","i":"broccoli|carrot|apple|green onions|sunflower seeds|plain Greek yogurt|olive oil|raw apple cider vinegar|raw honey|dijon mustard|sea salt|black pepper"},{"t":"r","n":"Sesame Ginger Cabbage Slaw with Edamame","s":"sesame-cabbage-edamame-slaw","d":"Crunchy green and red cabbage, carrot and edamame tossed in a bright rice vinegar, ginger and…","g":"Soup & Salad","m":"23 min","x":"recipe|Soup & Salad|quick|meal prep|plant based|gluten free|dairy free|budget|Cabbage|Red Cabbage|Edamame|Sesame Seeds","i":"green cabbage|red cabbage|carrot|edamame|green onions|fresh cilantro|sesame seeds|rice vinegar|tamari|toasted sesame oil|avocado oil|maple syrup|fresh ginger|garlic"},{"t":"r","n":"Dark Chocolate Avocado Mousse","s":"dark-chocolate-avocado-mousse","d":"A rich, silky chocolate mousse made from avocado and real cacao — no one will guess the secret…","g":"Dessert","m":"10 min","x":"recipe|Dessert|no cook|quick|plant based|gluten free|dairy free|Avocado|Raw Cacao|Magnesium","i":"ripe avocado|raw cacao powder|maple syrup|full-fat coconut milk|vanilla extract|sea salt"},{"t":"r","n":"Baked Cinnamon Apples","s":"baked-cinnamon-apples","d":"Warm, tender baked apples with oats and walnuts — like apple pie filling without the crust or the…","g":"Dessert","m":"50 min","x":"recipe|Dessert|vegetarian|gluten free|kid friendly|budget|Apple|Walnuts","i":"apple|rolled oats|walnuts|maple syrup|butter|cinnamon|ground nutmeg"},{"t":"r","n":"Berry Frozen Yogurt Bark","s":"frozen-yogurt-bark","d":"A snappable sheet of frozen yogurt studded with berries and seeds — a cool treat you break into…","g":"Dessert","m":"10 min","x":"recipe|Dessert|no cook|meal prep|vegetarian|gluten free|kid friendly|Probiotics|Blueberries","i":"plain Greek yogurt|raw honey|vanilla extract|mixed berries|pumpkin seeds|dark chocolate chips"},{"t":"r","n":"Flourless Almond Butter Cookies","s":"almond-flour-cookies","d":"Chewy, four-ingredient cookies with no flour and no refined sugar — ready in 20 minutes.","g":"Dessert","m":"20 min","x":"recipe|Dessert|quick|vegetarian|gluten free|dairy free|kid friendly|5 ingredient|Almonds|Vitamin E","i":"natural almond butter|maple syrup|egg|baking soda|dark chocolate chips"},{"t":"r","n":"Dark Chocolate Stuffed Dates","s":"dark-chocolate-date-bites","d":"Medjool dates stuffed with nut butter and dipped in dark chocolate — a two-bite treat that tastes…","g":"Dessert","m":"20 min","x":"recipe|Dessert|no cook|plant based|gluten free|dairy free|5 ingredient|Dates|Dark Chocolate & Cacao|Pistachios","i":"Medjool dates|natural peanut butter|dark chocolate|flaky sea salt|pistachios"},{"t":"r","n":"Banana Nice Cream, Three Ways","s":"banana-nice-cream","d":"Frozen ripe bananas whip into creamy soft-serve with nothing in it but fruit, then turn chocolate…","g":"Dessert","m":"10 min","x":"recipe|Dessert|no cook|plant based|gluten free|dairy free|kid friendly|budget|Banana|Potassium|Dietary Fiber","i":"banana|unsweetened almond milk|vanilla extract|sea salt"},{"t":"r","n":"Berry Crumble with Oat-Almond Topping","s":"berry-oat-almond-crumble","d":"Jammy, bubbling berries under a crisp oat-and-almond topping, sweetened with just a few spoonfuls…","g":"Dessert","m":"55 min","x":"recipe|Dessert|vegetarian|kid friendly|Berries|Oats|Almonds","i":"mixed berries|lemon|arrowroot powder|maple syrup|rolled oats|almond flour|sliced almonds|cinnamon|sea salt|butter|vanilla extract"},{"t":"r","n":"Fudgy Black Bean Brownies","s":"black-bean-brownies","d":"Dense, fudgy chocolate squares in which a can of black beans stands in for the flour. You taste…","g":"Dessert","m":"47 min","x":"recipe|Dessert|vegetarian|gluten free|dairy free|kid friendly|meal prep|Black Beans|Raw Cacao|Dark Chocolate & Cacao","i":"canned black beans|eggs|maple syrup|coconut oil|vanilla extract|raw cacao powder|baking powder|sea salt|dark chocolate chips"},{"t":"r","n":"Olive Oil Orange Almond Cake","s":"olive-oil-orange-almond-cake","d":"A tender, fragrant Mediterranean cake made from almonds, extra-virgin olive oil and fresh orange…","g":"Dessert","m":"50 min","x":"recipe|Dessert|vegetarian|gluten free|dairy free|Olive Oil|Almonds|Raw & Manuka Honey|Vitamin E","i":"almond flour|eggs|raw honey|olive oil|orange|baking powder|vanilla extract|sea salt|sliced almonds"},{"t":"r","n":"Dark Chocolate Almond Sea Salt Bark","s":"dark-chocolate-almond-bark","d":"Glossy dark chocolate crowned with toasted almonds, pumpkin seeds, orange zest and flaky salt. It…","g":"Dessert","m":"20 min","x":"recipe|Dessert|plant based|gluten free|dairy free|5 ingredient|Dark Chocolate & Cacao|Almonds|Pumpkin Seeds","i":"dark chocolate|raw almonds|pumpkin seeds|orange|flaky sea salt"},{"t":"r","n":"Honey Yogurt Panna Cotta","s":"honey-yogurt-panna-cotta","d":"A silky, tangy chilled cream made with Greek yogurt and scented with honey and lemon, topped with…","g":"Dessert","m":"25 min","x":"recipe|Dessert|gluten free|Yogurt|Raw & Manuka Honey|Raspberries|Calcium","i":"unflavored gelatin|whole milk|heavy cream|raw honey|lemon|plain Greek yogurt|vanilla extract|raspberries|pistachios"},{"t":"r","n":"Honey-Roasted Peaches with Pistachio Yogurt","s":"honey-roasted-peaches-pistachio-yogurt","d":"Ripe peaches roasted until their juices turn syrupy, served over honey-vanilla yogurt with crunchy…","g":"Dessert","m":"28 min","x":"recipe|Dessert|quick|vegetarian|gluten free|kid friendly|Raw & Manuka Honey|Yogurt|Pistachios","i":"peach|raw honey|butter|cinnamon|plain Greek yogurt|vanilla extract|pistachios"},{"t":"r","n":"Cardamom Coconut Rice Pudding","s":"cardamom-coconut-rice-pudding","d":"Creamy, gently spiced pudding made from leftover brown rice and coconut milk, scented with cardamom…","g":"Dessert","m":"30 min","x":"recipe|Dessert|quick|plant based|vegetarian|gluten free|dairy free|budget|kid friendly|Cardamom|Arsenic in Rice|Pistachios","i":"cooked brown rice|full-fat coconut milk|unsweetened almond milk|maple syrup|ground cardamom|vanilla extract|sea salt|golden raisins|pistachios"},{"t":"r","n":"Fresh Ginger Lemon Shot","s":"ginger-lemon-shot","d":"A bright, warming shot of fresh ginger and lemon softened with a little honey — the classic for an…","g":"Health Shot","m":"10 min","x":"recipe|Health Shot|quick|no cook|meal prep|vegetarian|gluten free|dairy free|5 ingredient|digestion|anti inflammatory|Ginger|Lemon|Raw & Manuka Honey","i":"fresh ginger|lemon|raw honey"},{"t":"r","n":"Golden Turmeric & Black Pepper Shot","s":"turmeric-black-pepper-orange-shot","d":"Fresh turmeric with a generous crack of black pepper and sweet orange juice — a sunny, earthy shot…","g":"Health Shot","m":"10 min","x":"recipe|Health Shot|quick|no cook|meal prep|plant based|gluten free|dairy free|5 ingredient|anti inflammatory|Turmeric|Black Pepper|Natural Anti-Inflammatories","i":"fresh turmeric root|orange|lemon|black pepper|olive oil"},{"t":"r","n":"Apple Cider Vinegar, Honey & Cayenne Shot","s":"apple-cider-vinegar-honey-cayenne-shot","d":"A tangy, gently spicy shot of diluted apple cider vinegar, honey and a pinch of cayenne — the…","g":"Health Shot","m":"5 min","x":"recipe|Health Shot|quick|no cook|meal prep|vegetarian|gluten free|dairy free|5 ingredient|digestion|traditional remedy|Apple Cider Vinegar|Cayenne Pepper|Raw & Manuka Honey","i":"apple cider vinegar|raw honey|cayenne pepper"},{"t":"r","n":"Lemon, Ginger & Cayenne Fire Shot","s":"lemon-ginger-cayenne-fire-shot","d":"A hot, sour, sharp shot that wakes you up — plenty of ginger, a good squeeze of lemon and a pinch…","g":"Health Shot","m":"10 min","x":"recipe|Health Shot|quick|no cook|meal prep|vegetarian|gluten free|dairy free|5 ingredient|immune support|cold and flu|traditional remedy|Ginger|Cayenne Pepper|Lemon","i":"fresh ginger|lemon|cayenne pepper|raw honey"},{"t":"r","n":"Wheatgrass Shot with Green Apple","s":"wheatgrass-shot","d":"A small, intensely green shot of fresh wheatgrass softened with green apple and lemon, so it tastes…","g":"Health Shot","m":"10 min","x":"recipe|Health Shot|quick|no cook|plant based|dairy free|5 ingredient|energy|digestion|traditional remedy|Wheatgrass|Chlorophyll|Apple","i":"wheatgrass|apple|lemon"},{"t":"r","n":"Beet & Ginger Shot","s":"beet-ginger-shot","d":"Deep-ruby raw beet juice sharpened with ginger and lemon — the nitrate-rich shot that athletes and…","g":"Health Shot","m":"10 min","x":"recipe|Health Shot|quick|no cook|meal prep|plant based|gluten free|dairy free|5 ingredient|energy|Beets|Nitric Oxide|Blood Pressure|Ginger","i":"raw beet|fresh ginger|lemon"},{"t":"r","n":"Crisp Celery & Lemon Shot","s":"celery-lemon-shot","d":"A cool, clean, low-sugar shot of fresh celery juice brightened with lemon and a little green apple.","g":"Health Shot","m":"10 min","x":"recipe|Health Shot|quick|no cook|meal prep|plant based|gluten free|dairy free|5 ingredient|hydration|Celery|Lemon|Apple","i":"celery|lemon|apple"},{"t":"r","n":"Aloe Vera & Lime Cooler Shot","s":"aloe-vera-lime-shot","d":"A cooling, slightly slippery shot of clear aloe vera gel blended with lime and coconut water — a…","g":"Health Shot","m":"15 min","x":"recipe|Health Shot|quick|no cook|meal prep|vegetarian|gluten free|dairy free|digestion|hydration|Aloe Vera|IBS|Acid Reflux & GERD","i":"aloe vera gel|coconut water|lime|raw honey"},{"t":"r","n":"Garlic & Honey Throat Shot","s":"garlic-honey-shot","d":"A warm, sweet-and-pungent shot of freshly crushed garlic, raw honey and lemon, made fresh for…","g":"Health Shot","m":"15 min","x":"recipe|Health Shot|quick|no cook|vegetarian|gluten free|dairy free|5 ingredient|immune support|cold and flu|sore throat|traditional remedy|Garlic|Raw & Manuka Honey|Lemon|Common Cold","i":"garlic|raw honey|lemon"},{"t":"r","n":"Pineapple Ginger Shot","s":"pineapple-ginger-shot","d":"A sweet-tart tropical shot of fresh pineapple, core included, with a kick of ginger — a bright…","g":"Health Shot","m":"10 min","x":"recipe|Health Shot|quick|no cook|meal prep|plant based|gluten free|dairy free|5 ingredient|digestion|anti inflammatory|Pineapple|Bromelain|Ginger","i":"fresh pineapple|fresh ginger|lemon"},{"t":"r","n":"Tart Cherry Evening Shot","s":"tart-cherry-sleep-shot","d":"A ruby-red, tangy-sweet shot of Montmorency tart cherry concentrate and lemon, made for sipping an…","g":"Health Shot","m":"5 min","x":"recipe|Health Shot|quick|no cook|meal prep|plant based|gluten free|dairy free|5 ingredient|sleep support|Tart Cherry|Sleep|Melatonin","i":"tart cherry juice concentrate|lemon"},{"t":"r","n":"Carrot Orange Turmeric Sunrise Shot","s":"carrot-orange-turmeric-shot","d":"A sweet, mellow, sunrise-orange shot of fresh carrot and orange juice with just enough turmeric and…","g":"Health Shot","m":"10 min","x":"recipe|Health Shot|quick|no cook|meal prep|plant based|gluten free|dairy free|5 ingredient|anti inflammatory|Carrot|Turmeric|Black Pepper|Beta-Carotene","i":"carrot|orange|fresh turmeric root|black pepper|lemon"},{"t":"r","n":"Spirulina Lime Green Shot","s":"spirulina-lime-shot","d":"A deep-green, tangy shot of spirulina shaken with lime and coconut water — one teaspoon of a very…","g":"Health Shot","m":"5 min","x":"recipe|Health Shot|quick|no cook|vegetarian|gluten free|dairy free|5 ingredient|energy|Spirulina & Chlorella|Chlorophyll|Coconut Water","i":"spirulina powder|coconut water|lime|raw honey"},{"t":"r","n":"Cranberry Ginger Shot","s":"cranberry-ginger-shot","d":"A tart, ruby-red shot of unsweetened cranberry and fresh ginger with just enough honey to take the…","g":"Health Shot","m":"10 min","x":"recipe|Health Shot|quick|no cook|meal prep|vegetarian|gluten free|dairy free|5 ingredient|Cranberry|UTI|Ginger","i":"unsweetened cranberry juice|fresh ginger|raw honey"},{"t":"r","n":"Amla Ginger Honey Shot","s":"amla-ginger-honey-shot","d":"Tart, astringent Indian gooseberry juice softened with fresh ginger, a spoonful of honey and a…","g":"Health Shot","m":"15 min","x":"recipe|Health Shot|quick|no cook|meal prep|vegetarian|gluten free|dairy free|5 ingredient|traditional remedy|Amla|Ginger|Raw & Manuka Honey|Vitamin C","i":"amla|fresh ginger|raw honey|black salt"},{"t":"r","n":"Pomegranate Mint Lemon Shot","s":"pomegranate-mint-lemon-shot","d":"Freshly pressed ruby pomegranate juice, a squeeze of lemon and a handful of mint — tart, cooling…","g":"Health Shot","m":"20 min","x":"recipe|Health Shot|quick|no cook|meal prep|plant based|vegetarian|gluten free|dairy free|5 ingredient|Pomegranate|Blood Pressure|Lemon","i":"pomegranate|lemon|fresh mint"},{"t":"r","n":"Sea Buckthorn Orange Shot","s":"sea-buckthorn-orange-shot","d":"Bright orange, sharp and tropical-tasting: tart sea buckthorn berries pressed with sweet orange…","g":"Health Shot","m":"20 min","x":"recipe|Health Shot|quick|no cook|meal prep|vegetarian|gluten free|dairy free|5 ingredient|Sea Buckthorn|Vitamin C|Berries","i":"sea buckthorn berries|orange|raw honey"},{"t":"r","n":"Sauerkraut Brine & Cucumber Shot","s":"sauerkraut-brine-cucumber-shot","d":"Tangy raw sauerkraut brine softened with fresh cucumber juice, lemon and dill — a salty-sour,…","g":"Health Shot","m":"10 min","x":"recipe|Health Shot|quick|no cook|meal prep|plant based|vegetarian|gluten free|dairy free|5 ingredient|budget|traditional remedy|Sauerkraut|Fermented Foods|Probiotics","i":"raw sauerkraut|cucumber|lemon|fresh dill"},{"t":"r","n":"Matcha Lemon Mint Shot","s":"matcha-lemon-mint-shot","d":"A small, frothy, vivid-green shot of whisked matcha chilled over ice with lemon and fresh mint — a…","g":"Health Shot","m":"5 min","x":"recipe|Health Shot|quick|no cook|vegetarian|gluten free|dairy free|5 ingredient|energy|Tea|L-Theanine|Lemon","i":"matcha powder|lemon|fresh mint|raw honey|ice cubes"},{"t":"r","n":"Watermelon Lime Hydration Shot","s":"watermelon-lime-hydration-shot","d":"Pale-pink, cold and very refreshing: strained watermelon juice made with a little of the rind, a…","g":"Health Shot","m":"15 min","x":"recipe|Health Shot|quick|no cook|meal prep|plant based|vegetarian|gluten free|dairy free|5 ingredient|kid friendly|budget|hydration|Watermelon|L-Citrulline","i":"seedless watermelon|watermelon rind|lime|sea salt"},{"t":"r","n":"Olive Oil & Lemon Morning Shot","s":"olive-oil-lemon-morning-shot","d":"One spoonful of good extra-virgin olive oil shaken with fresh lemon juice and a little warm water —…","g":"Health Shot","m":"5 min","x":"recipe|Health Shot|quick|no cook|plant based|vegetarian|gluten free|dairy free|5 ingredient|Olive Oil|Lemon|Olives","i":"olive oil|lemon|warm water|sea salt"},{"t":"r","n":"Horseradish Lemon Kick Shot","s":"horseradish-lemon-kick-shot","d":"A fiery, clean-tasting shot of freshly grated horseradish steeped with lemon and a little honey — a…","g":"Health Shot","m":"20 min","x":"recipe|Health Shot|quick|no cook|vegetarian|gluten free|dairy free|5 ingredient|cold and flu|traditional remedy|Horseradish|Sinusitis|Common Cold|Lemon","i":"fresh horseradish root|lemon|raw honey"},{"t":"r","n":"Aronia Apple Lemon Shot","s":"aronia-apple-lemon-shot","d":"Inky purple, dry and puckery aronia (black chokeberry) juice softened with fresh apple and a…","g":"Health Shot","m":"15 min","x":"recipe|Health Shot|quick|meal prep|vegetarian|gluten free|dairy free|5 ingredient|Aronia Berry|Berries|Apple","i":"aronia berries|apple|lemon|raw honey"},{"t":"r","n":"Salted Mint Kefir Shot","s":"mint-kefir-ayran-shot","d":"Cold, tangy kefir thinned with water and stirred with fresh mint and a pinch of salt, in the style…","g":"Health Shot","m":"10 min","x":"recipe|Health Shot|quick|no cook|meal prep|vegetarian|gluten free|5 ingredient|budget|digestion|Kefir|Probiotics|Fermented Foods","i":"plain kefir|cold water|fresh mint|fine sea salt"},{"t":"r","n":"Elderberry Syrup","s":"elderberry-syrup","d":"A dark, tangy-sweet syrup simmered from dried black elderberries, ginger and warm spices, then…","g":"Tonic","m":"60 min","x":"recipe|Tonic|cold and flu|immune support|meal prep|gluten free|dairy free|Elderberry|Raw & Manuka Honey|Ginger|Common Cold|Immune System","i":"dried black elderberries|water|fresh ginger|cinnamon stick|whole cloves|raw honey|lemon juice"},{"t":"r","n":"Fire Cider","s":"fire-cider","d":"A fiery four-week infusion of raw apple cider vinegar with horseradish, ginger, garlic, onion and…","g":"Tonic","m":"25 min","x":"recipe|Tonic|immune support|cold and flu|traditional remedy|gluten free|dairy free|Apple Cider Vinegar|Garlic|Ginger|Horseradish|Onions|Cayenne Pepper","i":"fresh horseradish root|fresh ginger|garlic|yellow onion|fresh chili peppers|lemon|fresh rosemary|raw apple cider vinegar|raw honey"},{"t":"r","n":"Thyme Honey Cough Syrup","s":"thyme-honey-cough-syrup","d":"Fresh thyme steeped into a fragrant infusion and stirred into honey with a little lemon: an…","g":"Tonic","m":"30 min","x":"recipe|Tonic|cold and flu|sore throat|meal prep|gluten free|dairy free|Thyme|Raw & Manuka Honey|Lemon|Common Cold","i":"fresh thyme|water|raw honey|lemon juice|fresh ginger"},{"t":"r","n":"Ginger, Lemon and Honey Tea","s":"ginger-lemon-honey-tea","d":"Fresh ginger simmered into a fragrant tea and finished with lemon and a spoonful of honey. The…","g":"Tonic","m":"20 min","x":"recipe|Tonic|quick|cold and flu|sore throat|digestion|gluten free|dairy free|Ginger|Raw & Manuka Honey|Lemon|Common Cold","i":"fresh ginger|water|lemon|raw honey|cayenne pepper"},{"t":"r","n":"Slippery Elm Throat Drink","s":"slippery-elm-throat-drink","d":"A silky, lightly sweet drink of slippery elm bark powder whisked into warm water with honey and…","g":"Tonic","m":"8 min","x":"recipe|Tonic|sore throat|quick|traditional remedy|gluten free|dairy free|Slippery Elm|Marshmallow Root|Raw & Manuka Honey|Cinnamon","i":"slippery elm bark powder|water|raw honey|ground cinnamon|lemon juice"},{"t":"r","n":"Marshmallow Root Cold Infusion","s":"marshmallow-root-cold-infusion","d":"Cut marshmallow root steeped in cool water for several hours until it turns silky and faintly…","g":"Tonic","m":"5 min","x":"recipe|Tonic|sore throat|no cook|traditional remedy|gluten free|dairy free|Marshmallow Root|Slippery Elm|Licorice Root|Raw & Manuka Honey","i":"dried marshmallow root|cool filtered water|licorice root|lemon|raw honey"},{"t":"r","n":"Golden Milk","s":"golden-milk","d":"A cozy mug of warm milk whisked with turmeric, cinnamon, ginger and black pepper, with a little…","g":"Tonic","m":"13 min","x":"recipe|Tonic|quick|anti inflammatory|traditional remedy|vegetarian|gluten free|Turmeric|Ginger|Cinnamon|Black Pepper","i":"whole milk|ground turmeric|ground cinnamon|fresh ginger|black pepper|coconut oil|raw honey"},{"t":"r","n":"Slow-Simmered Bone Broth","s":"slow-simmered-bone-broth","d":"A deeply savory, gelatin-rich broth made by roasting bones, then simmering them for a day with…","g":"Tonic","m":"740 min","x":"recipe|Tonic|meal prep|hydration|traditional remedy|gluten free|dairy free|Bone Broth|Collagen|Glycine|Histamine Intolerance","i":"beef bones|yellow onion|carrots|celery|garlic|raw apple cider vinegar|bay leaves|black peppercorns|fresh thyme|cold filtered water|sea salt"},{"t":"r","n":"Shiitake-Garlic Immune Broth","s":"shiitake-garlic-immune-broth","d":"A savory plant-based broth simmered from dried shiitake, a whole head of garlic, ginger and…","g":"Tonic","m":"65 min","x":"recipe|Tonic|immune support|meal prep|plant based|gluten free|dairy free|Medicinal Mushrooms|Garlic|Ginger|Onions|Miso|Immune System","i":"dried shiitake mushrooms|garlic|fresh ginger|yellow onion|carrots|celery|fresh cremini or shiitake mushrooms|water|baby spinach or bok choy|white miso|lemon juice|sea salt"},{"t":"r","n":"Chamomile Sleep Tea","s":"chamomile-sleep-tea","d":"A gentle bedtime tea of chamomile flowers and lemon balm, steeped covered so the fragrant oils stay…","g":"Tonic","m":"13 min","x":"recipe|Tonic|sleep support|quick|vegetarian|gluten free|dairy free|Chamomile|Lemon Balm|Sleep|Insomnia","i":"dried chamomile flowers|dried lemon balm|water|raw honey"},{"t":"r","n":"Peppermint Digestion Tea","s":"peppermint-digestion-tea","d":"Fresh peppermint leaves steeped with a few slices of ginger: a cooling, warming cup to sip slowly…","g":"Tonic","m":"13 min","x":"recipe|Tonic|digestion|quick|plant based|gluten free|dairy free|Peppermint|IBS|Acid Reflux & GERD|Spearmint|Ginger","i":"fresh peppermint leaves|fresh ginger|water"},{"t":"r","n":"Tulsi (Holy Basil) Tea","s":"tulsi-tea","d":"A fragrant, clove-scented tea of fresh or dried tulsi leaves, the sacred basil of Ayurveda, steeped…","g":"Tonic","m":"15 min","x":"recipe|Tonic|quick|traditional remedy|vegetarian|gluten free|dairy free|Holy Basil|Cortisol|Ginger|Lemon","i":"fresh tulsi leaves|fresh ginger|water|lemon|raw honey"},{"t":"r","n":"Nettle Leaf Infusion","s":"nettle-infusion","d":"A dark-green, mineral-tasting overnight infusion of dried nettle leaf, the herbalist’s classic…","g":"Tonic","m":"5 min","x":"recipe|Tonic|plant based|budget|traditional remedy|gluten free|dairy free|Stinging Nettle|Seasonal Allergies|Blood Pressure","i":"dried nettle leaf|boiling water|lemon|fresh mint"},{"t":"r","n":"Hibiscus Iced Tea","s":"hibiscus-iced-tea","d":"A ruby-red, cranberry-tart iced tea steeped from dried hibiscus flowers and lightly sweetened with…","g":"Tonic","m":"20 min","x":"recipe|Tonic|hydration|meal prep|vegetarian|gluten free|dairy free|Hibiscus|Blood Pressure|Tea","i":"dried hibiscus flowers|boiling water|cold water|orange|raw honey"},{"t":"r","n":"Homemade Electrolyte Drink","s":"homemade-electrolyte-drink","d":"A lightly sweet, citrusy drink with sea salt, lemon, orange and a little maple syrup or honey:…","g":"Tonic","m":"5 min","x":"recipe|Tonic|hydration|quick|no cook|vegetarian|gluten free|dairy free|Electrolytes|Sea Salt|Coconut Water|Potassium|Lemon","i":"water|unsweetened coconut water|lemons|orange|fine sea salt|pure maple syrup"},{"t":"r","n":"Switchel (Haymaker’s Punch)","s":"switchel","d":"A tangy, gingery old-farmhouse cooler of apple cider vinegar, fresh ginger and maple syrup in cold…","g":"Tonic","m":"10 min","x":"recipe|Tonic|hydration|quick|no cook|plant based|gluten free|dairy free|Apple Cider Vinegar|Ginger|Electrolytes","i":"fresh ginger|raw apple cider vinegar|pure maple syrup|cold water|lemon|fine sea salt"},{"t":"r","n":"Spiced Masala Chai","s":"masala-chai","d":"Strong black tea simmered with fresh ginger, cardamom, cinnamon, cloves and black pepper, then…","g":"Tonic","m":"20 min","x":"recipe|Tonic|quick|budget|vegetarian|gluten free|Tea|Ginger|Cardamom|Cinnamon","i":"water|fresh ginger|green cardamom pods|cinnamon stick|whole cloves|black peppercorns|loose black tea|whole milk|raw honey"},{"t":"r","n":"Rosehip and Orange Peel Tea","s":"rosehip-orange-tea","d":"Dried rose hips simmered gently with orange peel and a cinnamon stick into a tart, fruity,…","g":"Tonic","m":"25 min","x":"recipe|Tonic|quick|budget|vegetarian|gluten free|dairy free|Rosehip|Vitamin C|Arthritis","i":"dried rose hips|water|orange peel|cinnamon stick|raw honey"},{"t":"r","n":"Sage Tea with Lemon and Honey","s":"sage-tea-lemon-honey","d":"Fresh or dried garden sage steeped under a lid into a savory, earthy tea, then brightened with…","g":"Tonic","m":"15 min","x":"recipe|Tonic|quick|sore throat|traditional remedy|vegetarian|gluten free|dairy free|Sage|Sore Throat Remedies|Raw & Manuka Honey|Lemon","i":"fresh sage|water|lemon|raw honey"},{"t":"r","n":"Fennel Seed Tea","s":"fennel-seed-tea","d":"Lightly crushed fennel seeds steeped under a lid into a naturally sweet, licorice-scented tea with…","g":"Tonic","m":"13 min","x":"recipe|Tonic|quick|digestion|vegetarian|gluten free|dairy free|Fennel|Dysmenorrhea|Infant Colic|Ginger","i":"fennel seeds|water|fresh ginger|lemon|raw honey"},{"t":"r","n":"Passionflower Evening Tea","s":"passionflower-evening-tea","d":"A quiet bedtime mug of dried passionflower steeped under a lid for ten minutes, softened with lemon…","g":"Tonic","m":"13 min","x":"recipe|Tonic|quick|sleep support|vegetarian|gluten free|dairy free|Passionflower|Sleep|Insomnia|Anxiety","i":"dried passionflower|dried lemon balm|water|raw honey"},{"t":"r","n":"Roasted Dandelion Root “Coffee”","s":"roasted-dandelion-root-coffee","d":"Dried dandelion root roasted in the oven until dark and fragrant, then simmered into a deep,…","g":"Tonic","m":"60 min","x":"recipe|Tonic|budget|traditional remedy|vegetarian|gluten free|Dandelion Root|Chicory Root|Coffee|Gallbladder Health","i":"dried dandelion root|water|roasted chicory root|cinnamon stick|whole milk|maple syrup"},{"t":"r","n":"Jamu Kunyit Asam (Turmeric-Tamarind Tonic)","s":"jamu-kunyit-asam","d":"Indonesia’s golden, sour-sweet everyday jamu: fresh turmeric and ginger simmered with tangy…","g":"Tonic","m":"35 min","x":"recipe|Tonic|meal prep|traditional remedy|plant based|gluten free|dairy free|Turmeric|Tamarind|Ginger|Dysmenorrhea","i":"fresh turmeric root|fresh ginger|tamarind pulp|water|black pepper|maple syrup|sea salt"},{"t":"r","n":"Beet Kvass","s":"beet-kvass","d":"A ruby-red, salty-sour fermented beet drink from Eastern Europe: cubed beets, salt and water left…","g":"Tonic","m":"15 min","x":"recipe|Tonic|no cook|budget|plant based|gluten free|dairy free|Beets|Fermented Foods|Blood Pressure|Nitric Oxide","i":"beets|water|fine sea salt|fresh ginger|sauerkraut brine|pH test strips"},{"t":"r","n":"Homemade Kombucha","s":"homemade-kombucha","d":"Sweet black tea fermented with a SCOBY culture into a tart, lightly fizzy drink, written out with…","g":"Tonic","m":"30 min","x":"recipe|Tonic|budget|plant based|gluten free|dairy free|Kombucha|Fermented Foods|Tea|Probiotics","i":"water|loose black tea|cane sugar|unflavored kombucha|kombucha SCOBY|pH test strips"},{"t":"r","n":"Onion and Honey Cough Syrup","s":"onion-honey-cough-syrup","d":"Sliced onion warmed gently in honey until it gives up its juice, then strained into a thin,…","g":"Tonic","m":"35 min","x":"recipe|Tonic|cold and flu|sore throat|traditional remedy|meal prep|vegetarian|gluten free|dairy free|Raw & Manuka Honey|Onions|Cough Remedies|Common Cold","i":"yellow onion|raw honey|water|fresh ginger|lemon juice"},{"t":"r","n":"Oral Rehydration Solution (Home Recipe)","s":"oral-rehydration-solution","d":"The home sugar-and-salt version of the rehydration drink promoted by WHO and UNICEF: 1 liter of…","g":"Sick-Day Food","m":"5 min","x":"recipe|Sick-Day Food|hydration|digestion|quick|no cook|5 ingredient|budget|vegetarian|gluten free|dairy free|Diarrhea and Stomach Bugs|Electrolytes|Sea Salt|What to Eat When Sick","i":"safe drinking water|sugar|fine salt|lemon juice"},{"t":"r","n":"Classic Chicken Soup","s":"classic-chicken-soup","d":"A plain, golden pot of chicken soup: a whole bird simmered slowly with onion, carrot, celery and…","g":"Sick-Day Food","m":"110 min","x":"recipe|Sick-Day Food|cold and flu|hydration|high protein|meal prep|kid friendly|gluten free|dairy free|traditional remedy|What to Eat When Sick|Common Cold|Bone Broth","i":"whole chicken|yellow onion|carrots|celery|garlic|fresh parsley|bay leaf|black peppercorns|cold water|white rice or gluten-free noodles|lemon juice|sea salt"},{"t":"r","n":"Ginger Congee (Rice Porridge)","s":"ginger-congee","d":"White rice simmered with plenty of water and fresh ginger until it melts into a silky porridge: the…","g":"Sick-Day Food","m":"75 min","x":"recipe|Sick-Day Food|digestion|one pan|budget|kid friendly|gluten free|dairy free|traditional remedy|Ginger|Arsenic in Rice|What to Eat When Sick","i":"white rice|water|fresh ginger|sea salt|scallions|cooked chicken|tamari|extra-virgin olive oil"},{"t":"r","n":"Banana-Oat Porridge","s":"banana-oat-porridge","d":"Rolled oats simmered until very soft with a mashed ripe banana and a pinch of cinnamon: a mild,…","g":"Sick-Day Food","m":"11 min","x":"recipe|Sick-Day Food|digestion|quick|kid friendly|plant based|dairy free|budget|Banana|Oats|Cinnamon|What to Eat When Sick","i":"rolled oats|water|ripe banana|ground cinnamon|sea salt|smooth almond butter"},{"t":"r","n":"Soft Scrambled Eggs on Toast","s":"soft-scrambled-eggs-on-toast","d":"Two eggs scrambled slowly over low heat into small, creamy curds and spooned over warm toast: a…","g":"Sick-Day Food","m":"9 min","x":"recipe|Sick-Day Food|high protein|quick|kid friendly|vegetarian|5 ingredient|Eggs|What to Eat When Sick","i":"eggs|butter|bread|sea salt|fresh chives or parsley"},{"t":"r","n":"Miso Soup with Tofu and Seaweed","s":"miso-soup-with-tofu-and-seaweed","d":"A light Japanese-style soup: a quick kombu broth with soft tofu and a little wakame, finished with…","g":"Sick-Day Food","m":"22 min","x":"recipe|Sick-Day Food|cold and flu|hydration|quick|plant based|dairy free|Miso|Sea Vegetables|What to Eat When Sick","i":"kombu|water|dried wakame|silken or soft tofu|white miso|scallion|fresh ginger"},{"t":"r","n":"Garlic-Ginger Vegetable Broth","s":"garlic-ginger-vegetable-broth","d":"A clear, light broth simmered in under an hour from onion, carrot, celery, a whole head of garlic…","g":"Sick-Day Food","m":"60 min","x":"recipe|Sick-Day Food|cold and flu|hydration|meal prep|budget|plant based|gluten free|dairy free|Garlic|Ginger|Onions|Common Cold|What to Eat When Sick","i":"yellow onion|carrots|celery|garlic|fresh ginger|fresh parsley stems|bay leaf|black peppercorns|water|lemon|sea salt"},{"t":"r","n":"Mashed Sweet Potato with Ghee","s":"mashed-sweet-potato-with-ghee","d":"Sweet potatoes steamed until completely soft and mashed with a spoonful of ghee and a pinch of…","g":"Sick-Day Food","m":"30 min","x":"recipe|Sick-Day Food|kid friendly|budget|vegetarian|gluten free|Sweet Potato|Ghee|Potassium|What to Eat When Sick","i":"sweet potatoes|ghee|sea salt|warm water or broth|ground cinnamon or ground ginger"},{"t":"r","n":"Warm Honey and Lemon Drink","s":"warm-honey-lemon-drink","d":"Honey and a squeeze of lemon stirred into a mug of warm water: the old bedtime drink for a tickly…","g":"Sick-Day Food","m":"5 min","x":"recipe|Sick-Day Food|cold and flu|sore throat|quick|kid friendly|vegetarian|gluten free|dairy free|5 ingredient|Raw & Manuka Honey|Lemon|Cough Remedies|Sore Throat Remedies|Common Cold","i":"raw honey|warm water|lemon juice"},{"t":"r","n":"Frozen Fruit Popsicles","s":"frozen-fruit-popsicles","d":"Ripe banana and strawberries blended with water and frozen into pops: a cold, soothing way to get a…","g":"Sick-Day Food","m":"10 min","x":"recipe|Sick-Day Food|sore throat|hydration|kid friendly|no cook|plant based|gluten free|dairy free|meal prep|Banana|Strawberries|Coconut Water|Sore Throat Remedies|What to Eat When Sick","i":"ripe banana|strawberries|water"},{"t":"r","n":"Green Kiwifruit Bowl","s":"green-kiwifruit-bowl","d":"Two ripe green kiwifruit, peeled and sliced over plain yogurt: the amount used in constipation…","g":"Sick-Day Food","m":"5 min","x":"recipe|Sick-Day Food|digestion|quick|no cook|5 ingredient|vegetarian|gluten free|Kiwi|Constipation|Prunes|Psyllium Husk","i":"ripe green kiwifruit|plain yogurt"},{"t":"r","n":"Warm Prune Compote","s":"warm-prune-compote","d":"Pitted prunes plumped in water with orange peel and a cinnamon stick until soft and syrupy, with no…","g":"Sick-Day Food","m":"20 min","x":"recipe|Sick-Day Food|digestion|meal prep|plant based|gluten free|dairy free|5 ingredient|Prunes|Constipation|Cinnamon|Kiwi","i":"pitted prunes|water|orange peel|cinnamon stick|fresh ginger"},{"t":"r","n":"Avgolemono (Greek Lemon-Egg Chicken Soup)","s":"avgolemono","d":"The Greek chicken-and-rice soup finished with a whisked egg-and-lemon liaison that turns the broth…","g":"Sick-Day Food","m":"55 min","x":"recipe|Sick-Day Food|cold and flu|hydration|high protein|one pan|gluten free|dairy free|traditional remedy|Eggs|Lemon|Common Cold|What to Eat When Sick","i":"chicken broth|chicken breast|white rice|eggs|lemon|fresh dill|sea salt|black pepper"},{"t":"r","n":"Pastina in Broth with Egg and Parmesan","s":"pastina-in-broth","d":"Tiny star-shaped pasta simmered in chicken broth until very soft, then stirred with egg, Parmesan…","g":"Sick-Day Food","m":"15 min","x":"recipe|Sick-Day Food|quick|cold and flu|hydration|kid friendly|budget|traditional remedy|Eggs|Bone Broth|Diarrhea and Stomach Bugs|What to Eat When Sick","i":"chicken broth|pastina|eggs|parmesan cheese|butter|black pepper"},{"t":"r","n":"Moong Dal Khichdi","s":"moong-dal-khichdi","d":"Rice and split yellow mung dal simmered together with turmeric, ginger and cumin until they melt…","g":"Sick-Day Food","m":"45 min","x":"recipe|Sick-Day Food|digestion|one pan|budget|kid friendly|vegetarian|gluten free|traditional remedy|Mung Beans|Ghee|Arsenic in Rice|What to Eat When Sick","i":"split yellow moong dal|white rice|water|ghee|cumin seeds|fresh ginger|ground turmeric|sea salt|carrot|fresh cilantro"},{"t":"r","n":"South Indian Curd Rice (Thayir Sadam)","s":"south-indian-curd-rice","d":"Soft, well-cooked rice mashed with mild yogurt and a little warm milk, then finished with a quick…","g":"Sick-Day Food","m":"35 min","x":"recipe|Sick-Day Food|digestion|budget|kid friendly|vegetarian|gluten free|traditional remedy|Yogurt|Probiotics|Arsenic in Rice|What to Eat When Sick","i":"white rice|water|plain yogurt|whole milk|sea salt|ghee|mustard seeds|fresh ginger|curry leaves|asafoetida|fresh cilantro"},{"t":"r","n":"Steamed Pear with Honey","s":"steamed-honey-pear","d":"A pear halved, cored and steamed with a spoonful of honey and a slice of ginger until it turns soft…","g":"Sick-Day Food","m":"35 min","x":"recipe|Sick-Day Food|sore throat|cold and flu|kid friendly|vegetarian|gluten free|dairy free|5 ingredient|traditional remedy|Pear|Raw & Manuka Honey|Cough Remedies|Sore Throat Remedies","i":"pears|raw honey|fresh ginger|water"},{"t":"r","n":"Homemade Unsweetened Applesauce","s":"unsweetened-applesauce","d":"Sweet apples cooked down with a splash of water and a cinnamon stick until they collapse into a…","g":"Sick-Day Food","m":"30 min","x":"recipe|Sick-Day Food|quick|digestion|kid friendly|plant based|vegetarian|gluten free|dairy free|budget|meal prep|5 ingredient|Apple|Dietary Fiber|Diarrhea and Stomach Bugs|What to Eat When Sick","i":"apple|water|lemon juice|cinnamon stick"},{"t":"r","n":"Lemon Barley Water","s":"lemon-barley-water","d":"Pearl barley simmered in water with a strip of lemon zest, strained, then sweetened with a little…","g":"Sick-Day Food","m":"30 min","x":"recipe|Sick-Day Food|quick|hydration|sore throat|cold and flu|kid friendly|vegetarian|dairy free|budget|5 ingredient|traditional remedy|Barley|Lemon|Raw & Manuka Honey","i":"pearl barley|water|lemon|raw honey"},{"t":"r","n":"Castor Oil Pack","s":"castor-oil-pack","d":"A flannel soaked in cold-pressed castor oil, laid over the abdomen or a stiff joint and kept warm…","g":"Home Remedy","m":"70 min","x":"recipe|Home Remedy|external use|traditional remedy|digestion|Castor Oil|Constipation","i":"cold-pressed castor oil|cotton or wool flannel|plastic wrap|hot-water bottle|old bath towels"},{"t":"r","n":"Activated Charcoal Poultice","s":"activated-charcoal-poultice","d":"A black paste of food-grade activated charcoal and ground flaxseed, chilled and pressed onto an…","g":"Home Remedy","m":"40 min","x":"recipe|Home Remedy|external use|traditional remedy|Activated Charcoal|Flaxseed","i":"activated charcoal powder|ground flaxseed|water|zip-top bag or plastic wrap|paper medical tape"},{"t":"r","n":"Cabbage Leaf Compress","s":"cabbage-leaf-compress","d":"Chilled, softened green cabbage leaves wrapped around a sore knee or cupped around swollen, tender…","g":"Home Remedy","m":"135 min","x":"recipe|Home Remedy|external use|traditional remedy|anti inflammatory|budget|Cabbage|Arthritis|Breastfeeding","i":"green cabbage|elastic bandage or snug cotton wrap|thin clean cotton cloth"},{"t":"r","n":"Warm Onion Poultice","s":"warm-onion-poultice","d":"A whole onion baked until soft, wrapped in cloth and held warm against the chest, neck or the…","g":"Home Remedy","m":"70 min","x":"recipe|Home Remedy|external use|traditional remedy|budget|Onions|Common Cold","i":"yellow onion|thin cotton cloth|soft hat or scarf"},{"t":"r","n":"Warm-to-Cool Contrast Shower","s":"contrast-shower","d":"Your usual warm shower finished with 30 to 90 seconds of cool water, repeated once or twice if you…","g":"Home Remedy","m":"10 min","x":"recipe|Home Remedy|external use|traditional remedy|energy|quick|Contrast Therapy|Cold Exposure","i":"warm water|cool water|non-slip bath mat|thick towel"},{"t":"r","n":"Hot Foot Bath","s":"hot-foot-bath","d":"Feet soaked for 20 minutes in comfortably hot water, checked with a thermometer, with a cool cloth…","g":"Home Remedy","m":"25 min","x":"recipe|Home Remedy|external use|traditional remedy|sleep support|Sleep|Contrast Therapy","i":"hot water|foot basin or deep bucket|bath or kitchen thermometer|cotton washcloth|thick towel|fresh ginger"},{"t":"r","n":"Epsom Salt Bath","s":"epsom-salt-bath","d":"A warm bath with a cup or two of magnesium sulfate crystals dissolved in it. A soothing soak after…","g":"Home Remedy","m":"25 min","x":"recipe|Home Remedy|external use|traditional remedy|sleep support|Magnesium|Sleep","i":"Epsom salt (magnesium sulfate)|warm bathwater|bath thermometer|non-slip bath mat|fragrance-free moisturizer"},{"t":"r","n":"Colloidal Oatmeal Bath","s":"oatmeal-bath","d":"Plain oats ground to a fine powder and swirled into lukewarm bathwater for a milky, soothing soak.…","g":"Home Remedy","m":"25 min","x":"recipe|Home Remedy|external use|traditional remedy|budget|Oats|Eczema","i":"plain rolled oats|lukewarm bathwater|fragrance-free moisturizer|non-slip bath mat"},{"t":"r","n":"Aloe Vera Gel for Minor Burns and Sunburn","s":"aloe-vera-gel","d":"Clear gel scooped from a fresh aloe leaf (or a pure bottled gel) smoothed over a minor burn or…","g":"Home Remedy","m":"35 min","x":"recipe|Home Remedy|external use|traditional remedy|Aloe Vera","i":"fresh aloe vera leaf|cool running water|sterile non-stick gauze pad|paper medical tape"},{"t":"r","n":"Saline Nasal Rinse","s":"saline-nasal-rinse","d":"A mild salt-water solution made with distilled or boiled water and flushed gently through the nose…","g":"Home Remedy","m":"10 min","x":"recipe|Home Remedy|external use|traditional remedy|cold and flu|quick|Nasal Irrigation|Sinusitis|Common Cold|Seasonal Allergies|Sea Salt","i":"distilled or sterile water|fine non-iodized salt|baking soda|clean squeeze bottle or neti pot"},{"t":"r","n":"Warm Salt-Water Gargle","s":"salt-water-gargle","d":"Half a teaspoon of salt in a cup of warm water, gargled for half a minute and spat out. 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