Regenerative Diet Recipes - Eating for Health and Healing

Regenerative Diet Recipes – Eating for Health and Healing

Food is more than just calories and nutrients – it has the power to heal our bodies and planet. The regenerative diet emphasizes whole, minimally processed foods that nourish us from the inside out. Based on principles of regeneration, this diet aims to improve soil health, draw down carbon, enhance biodiversity, and support thriving local economies.

When we choose ingredients grown using regenerative practices, we leverage our purchasing power to heal ecosystems. Our food choices contribute to carbon drawdown and ecological restoration. Plus, many regenerative foods pack an extra nutritional punch and taste amazing. Win-win-win!

This article shares ten delicious regenerative diet recipes to inspire your kitchen creativity. Read on to learn tangible steps for aligning your health with the health of people and planet.

Breakfast

Start your day with a nutrient-dense breakfast to power your morning. The following regenerative recipes deliver a balance of healthy fats, protein, and fiber to keep you satisfied.

Regenerative Veggie Frittata

This veggie-laden frittata makes the perfect weekend brunch. Packed with farm-fresh produce, eggs from pastured hens, and bone broth, it provides a solid nutritional foundation.

Ingredients:

  • 8 eggs
  • 1 cup bone broth or stock
  • 1 cup chopped vegetables (e.g. spinach, kale, tomatoes, onions, peppers)
  • 1⁄2 cup crumbled feta or grated cheese
  • Fresh or dried herbs to taste

Instructions:

  1. Preheat oven to 350°F. Grease a pie or cake pan.
  2. Whisk eggs with bone broth and chopped vegetables in a large bowl. Stir in feta or cheese and herbs.
  3. Pour mixture into prepared pan and bake 35-40 minutes until set.
  4. Allow to cool 5 minutes before slicing and serving. Garnish with extra fresh herbs.

This frittata is endlessly adaptable – try out different veggie combos! Sneak in leftover roasted veggies or greens too.

Overnight Buckwheat Porridge

Warm up on chilly mornings with this creamy, naturally sweetened buckwheat porridge. Soaking buckwheat groats overnight helps improve their digestibility. The fruits add a boost of antioxidants and fiber.

Ingredients:

  • 1 cup buckwheat groats
  • 2 cups nut milk
  • 1 apple or pear, grated
  • Ground cinnamon, nutmeg, cardamom to taste
  • Toppings: berries, nuts, seeds

Instructions:

  1. Combine buckwheat groats, nut milk, and grated apple/pear in a container or jar. Refrigerate 8+ hours or overnight.
  2. Transfer to small saucepan and heat over medium, stirring frequently until warmed through, about 5 minutes.
  3. Stir in spices to taste.
  4. Serve porridge into bowls and top with fresh berries, chopped nuts or seeds.

Soaking the grains neutralizes phytic acid, releasing nutrients and making this a gut-friendly breakfast. Customize your flavors with different fruits, nuts, spices or toppings each day.

Lunch

Recharge at midday with a savory or sweet light meal. Lunches should provide steady energy without weighing you down.

Lentil Veggie Bowl

This protein-packed lentil bowl makes for easy lunches you can prep ahead. Roasting cauliflower and carrots deepens their natural sweetness. Pile them over soft lentils and finish with a zesty dressing.

Ingredients:

  • 1 cup brown or green lentils
  • 3 cups cauliflower florets, chopped
  • 3 large carrots, chopped
  • 2 Tbsp olive oil
  • 1 tsp cumin
  • Juice from 1 lemon
  • Handful parsley or cilantro, chopped

Instructions:

  1. Cook lentils according to package instructions until tender. Drain and set aside.
  2. Toss cauliflower and carrots with oil, cumin and generous pinch salt on a baking sheet. Roast at 400°F for 20-25 minutes, flipping once, until browned and tender.
  3. Whisk together lemon juice and 2 Tbsp olive oil. Season with salt and pepper to taste.
  4. To assemble bowls, divide lentils, roasted vegetables and herbs. Drizzle with dressing.

Try substituting seasonal vegetables like Brussels sprouts, sweet potatoes or beets. Mix up herbs, spices and dressing flavors to keep this quick bowl exciting all week long.

Wild Rice & Roasted Root Veggie Salad

This grain-based salad combines nutty wild rice, tender roasted veggies and zingy citrus dressing. Make extra – these leftovers only get better.

Ingredients:

  • 1 cup uncooked wild rice
  • 2 small beets, diced
  • 2 medium carrots, chopped
  • 1 small delicata squash or sweet potato, chopped
  • 1⁄4 cup olive oil, divided
  • 3 Tbsp orange juice
  • 2 tsp maple syrup
  • 1 Tbsp orange zest
  • 1⁄4 cup pumpkin seeds
  • Chopped parsley for garnish

Instructions

  1. Cook wild rice according to package instructions. Set aside to cool.
  2. Toss beets, carrots and squash with 2 Tbsp oil. Roast at 425°F for 25-30 minutes, until tender and caramelized. Let cool.
  3. Whisk together 3 Tbsp oil, orange juice, maple syrup and orange zest. Season with salt and pepper.
  4. In a large bowl, combine roasted veggies, wild rice and pumpkin seeds. Toss with desired amount of dressing and garnish with parsley. Feel free to substitute seasonal roots like parsnips, turnips or celery root. Play with different citrus juices and zests in the dressing too.

Dinner

Close out your day with a nourishing dinner. These regenerative recipes spot lighter proteins alongside hefty portions of vegetables.

Lentil Walnut Loaf

Meatless, protein-packed, and supremely comforting. This savory loaf makes excellent leftovers too.

Ingredients:

  • 2 cups cooked green or brown lentils
  • 1 large onion, diced
  • 3 cloves garlic, minced
  • 2 carrots, peeled and shredded
  • 2 cups sliced mushrooms
  • 1 cup walnuts, chopped
  • 1 cup breadcrumbs or oats
  • 1 flax egg (1 Tbsp ground flax + 2.5 Tbsp water, let sit 5 minutes)
  • 2 Tbsp tomato paste
  • 1-2 Tbsp fresh herbs (rosemary, thyme, sage)
  • Olive oil
  • Salt and pepper

Instructions:

  1. Preheat oven to 375°F. Lightly oil a loaf pan.
  2. Heat oil in a skillet over medium heat. Cook onion, carrots, garlic and mushrooms until softened, 5-7 minutes.
  3. Transfer veggie mixture to a large bowl. Mix in lentils, walnuts, breadcrumbs and flax egg until thoroughly combined. Season generously with herbs, salt and pepper.
  4. Transfer mixture to prepared loaf pan, smoothing the top with a spatula.
  5. Bake for 45-55 minutes until firm and browned. Let cool 15 minutes before slicing.

Serve lentil loaf with roasted vegetables, greens, mashed potatoes or polenta. Adjust herbs to suit your taste, or add chopped veggies like kale or spinach.

White Bean Cassoulet

Cassoulet is a French country stew brimming with beans, vegetables and herbs. This version uses giant white beans simmered slowly with tomatoes, greens and broth.

Ingredients:

  • 2 cups dried great northern or cannellini beans
  • 2 quarts vegetable broth or water
  • 2 leeks, cleaned and sliced
  • 4 carrots, chopped
  • 4 stalks celery, chopped
  • 8 oz cremini mushrooms, sliced
  • 4 cloves garlic, minced
  • 1 can (28oz) diced tomatoes
  • 3 bay leaves
  • 3 sprigs thyme
  • 2 Tbsp tomato paste
  • 3 cups chopped greens (chard, spinach or kale)
  • 2 Tbsp red wine vinegar

Instructions:

  1. Soak white beans in water 8+ hours or overnight. Drain and rinse.
  2. In a large Dutch oven or soup pot, combine soaked beans with broth or water, leeks, carrots, celery, mushrooms, garlic and bay leaves. Bring to a boil.
  3. Reduce heat, cover partially, and simmer 2-3 hours until beans are tender, stirring occasionally and adding more broth/water if needed.
  4. Stir in diced tomatoes, thyme, tomato paste and greens. Simmer 20-30 more minutes.
  5. Season to taste with salt, pepper and red wine vinegar. Adjust broth consistency if needed.
  6. Serve bean cassoulet stew with crusty bread and garnish with fresh herbs.

For heartiness, stir in cooked grains like brown rice or farro towards the end. Play with different greens too – kale, chard or spinach all work nicely.

Dessert

Yes, dessert absolutely has a place in a health-supportive diet! These treats meet sweet cravings with nourishing ingredients.

Chickpea Blondies

Chewy, nutty and secretly healthy – these blondies get their protein boost from chickpeas! Paired with chocolate chunks and nuts, they make a new favorite treat.

Ingredients:

  • 2 cans (15oz each) chickpeas, drained and rinsed
  • 4 Tbsp nut butter
  • 1/3 cup pure maple syrup
  • 1 flax egg (1 Tbsp ground flax + 2.5 Tbsp water, let sit 5 minutes)
  • 1 tsp baking powder
  • 1 tsp vanilla extract
  • 1⁄2 tsp sea salt
  • 1⁄2 cup mix-ins: dark chocolate chunks, nuts

Instructions:

  1. Preheat oven to 350°F and line an 8×8 pan with parchment.
  2. Place chickpeas, nut butter and maple syrup in a food processor. Blend until very smooth, scraping sides.
  3. Add flax egg, baking powder, vanilla and salt. Blend again until combined. Stir in chocolate chunks and nuts.
  4. Spread mixture evenly in prepared pan. Bake 25-28 minutes until set.
  5. Let cool completely before slicing. Store chilled.

No one will guess these tasty, flourless treats are packed with protein and fiber! Play around with different nut butters, nuts, seeds and chocolate chunks too.

Roasted Stone Fruit with Coconut Whipped Cream

Juicy summer stone fruits get a quick roast to caramelize natural sugars. Enjoy them warm from the oven with a dollop of coconut whipped cream for easy elegance.

Ingredients:

  • 6 stone fruits, halved and pitted (peaches, nectarines, plums or apricots)
  • 2 Tbsp brown sugar or maple syrup
  • 3⁄4 cup full fat coconut milk, chilled
  • 1 Tbsp maple syrup or honey

Instructions:

  1. Preheat oven to 400°F. Line a baking sheet with parchment.
  2. Place stone fruit halves on baking sheet, cut side up. Drizzle with maple syrup or brown sugar.
  3. Roast 15-20 minutes until softened and caramelized.
  4. During last 10 minutes of roasting, whip chilled coconut milk to form soft peaks. Beat in maple syrup or honey. Keep chilled.
  5. Serve roasted fruits into bowls and top with peaks of coconut whipped cream. Sprinkle extra sugar over top if desired.

This easy dessert shines at summer’s peak fruit season, though use frozen if fresh fruit is out of season. Play with mixing fruits like peaches, plums or nectarines on the same pan.

Key Takeaways

Adopting a regenerative diet restores personal and environmental wellness. When you choose organic produce, pastured animal products, and fair trade goods, your dollars support ethical farms. Minimally processed, locally grown foods also deliver superior nutrition and flavor.

Start small by incorporating more veggie-centric meals, seeking out regional items, or simply reducing food waste. Build up sustainable swaps like using the scraps pot every week or buying ethical eggs. Over time, watch your actions translate into meaningful impact for communities and ecosystems.

Remember that no one meal or menu needs to be perfect. Focus on progress over perfection with consistent steps towards alignment of your health with the health of people, animals and planet.