Cooking for Wellness: Functional Medicine-Approved Recipes for a Healthier You

Often diets and health programmes lead people to focus too much on what they can’t eat and can’t enjoy. We love to promote the joy of food and embrace its healing, therapeutic and medicinal nature. We believe in teaching our patients about the impact different foods have according to their nutritional qualities and the role we know certain foods play in healthy functioning. Then they can use that information to make informed decisions about what they eat and, essentially, how they fuel their bodies.

A great way to enjoy the nutritional benefits of food is through cooking for wellness. The choice to cook your own food is really impactful for your health and wellness for multiple reasons.

Why Cook Your Own Food?

When cooking with raw ingredients, you decide what goes in (lots of lovely macronutrients and micronutrients) and what to leave out (inflammatory foods and the preservatives, enhancers and other chemicals you find in processed foods that have no nutritional value). It gives you full control of your diet, which just isn’t possible with processed foods.

Most people buy pre-made bread at the supermarket, thinking they are making a healthy choice. Actually, processed bread fills your body with excess sugar and processing chemicals that irritate the body more than nourish it. Instead of having 5 extraneous enhancers and preservatives in your meals, you can choose to have 5 extra vegetables and other plant-based nutrients. By cooking your own food, you can maximise the nutritional value and minimise inflammatory irritants.

Did you know that cooking your own food helps you to gain more nutritional benefits? A lot of the health issues our patients experience stem from problems in the gut, preventing them from properly absorbing nutrients from food and, over time, triggering inflammation. So we work on healing their gut to resolve health issues and maximise nutritional intake. Cooking supports healthy digestion through mindful eating. The activity of cooking sends a signal to your body and nervous system to prepare for digestion. By the time you sit down to eat, your gut is primed for nutritional absorption.

Cooking for Wellness Top Tips for Sustainability

How do you help yourself to make the most of the health benefits of cooking from scratch?

Cooking your own food will only support your health and wellness if you actually do it. So be realistic about the time and energy you have available, day to day and week to week. Keep cooking simple, quick and easy, so it’s easier to sustain long-term even when life happens.

Putting together healthy meal plans doesn’t have to be overcomplicated or expensive. For each meal, aim to have at least one source of healthy protein such as meat, fish, eggs or legumes. Pair the protein with non-starchy vegetables as a good source of fibre and carbohydrates, and leafy green vegetables for all the vitamins and minerals they contain. Where possible, add a range of colours for a range of phytonutrients. Top it off with some healthy fat such as avocado or olive oil. When sourcing food, consider quality. Environmental pollutants and toxins used in industrial farming can irritate the body, so choose organic where possible.

How you prepare the food can add or detract from the nutritional value. Two of the healthiest cooking techniques are steaming or wilting vegetables and frying food in healthy oil such as coconut oil. These are quick and simple options that will get good food on the table in a matter of minutes.

Don’t forget about the pans you are using too. Avoid pans with aluminium, copper Teflon or other non-stick surfaces because they can transfer toxins. Opt for a pan made of cast iron or steel, ceramics or glass and season it with flax or olive oil to make it non-stick.

6 Simple and Nutritious Recipes

Breakfast recipes

Breakfast is a great opportunity to start your day with energising and satisfying nutrients. Instead of the usual sugary cereal or toast, try avocado and smoked salmon omelette. It covers all bases. Eggs are a healthy source of protein. The avocado and olive oil topping provide nice healthy fat. Smoked salmon covers all important omega 3. Herbs like fresh basil count towards your plant-based food diversity.

Avocado and Smoked Salmon Omlette

Recipe by Functional NexusCourse: Breakfast

Servings

2

servings

Prep time

10

minutes

Cooking time

10

minutes

Ingredients

• 4 large eggs

• 2 tsp extra-virgin olive oil plus 1 tsp, divided

• 1/2 avocado, sliced

• 2-ounce smoked salmon

• 1 tbsp chopped fresh basil

Directions

• Beat eggs with the salt in a small bowl.
• Heat 1 tsp oil in a medium non-stick frying pan over medium heat.
• Add the egg mixture and cook until the bottom is set and the centre is still a bit runny - 1 to 2 minutes.
• Flip the omelette over and cook until set, about 30 seconds more.
• Transfer to a plate. Top with avocado, salmon and basil. Drizzle with the remaining oil.

Or if that doesn’t take your fancy, how about a frittata? It’s something you can make and eat throughout the week. Cook once and eat twice (at least) when you can. 

Italian-Style Frittta

Recipe by Functional NexusCourse: Breakfast

Servings

4

servings

Prep time

5

minutes

Cooking time

20

minutes

Ingredients

• 2 tbsp extra-virgin olive oil

• 1 1⁄2 cups thinly sliced red onion

• 1 1⁄2 cups chopped zucchini

• 7 large eggs, beaten

• 1⁄2 tsp salt

• 1⁄4 tsp freshly ground pepper

• 2⁄3 cup pearl-size or baby fresh mozzarella balls (about 4 ounces), if tolerated

• 3 tbsp chopped soft sun-dried tomatoes

• 1⁄4 cup thinly sliced fresh basil

Directions

• Position rack in the upper third of the oven; preheat the grill.
• Heat oil in a large grill-safe non-stick or cast-iron pan over medium heat. Add onion and zucchini and cook, stirring frequently, until soft, 3 to 5 minutes.
• Meanwhile, whisk eggs, salt and pepper in a bowl. Pour the eggs over the vegetables in the pan.
• Cook, lifting the edges to allow uncooked egg from the middle to flow underneath, until nearly set, about 2 minutes.
• Arrange mozzarella and sun-dried tomatoes on top and place the pan under the grill until the eggs are slightly browned, 1 1/2 to 2 minutes. Let stand for 3 minutes. Top with basil.
• To release the frittata from the pan, run a spatula around the edge, then underneath, until you can slide or lift it out onto a cutting board or serving plate.
• Cut into 4 slices and serve.

Lunch recipes

Choose something refreshing and reviving for lunch, like this herby fish with vegetables. This recipe is proof that food can be tasty, restaurant-worthy and good for you while still being quick and easy to cook. From the lemon and herb dressing to the leafy greens, this is simple goodness.

Herby Fish with Wilted Greens and Mushrooms

Recipe by Functional NexusCourse: Lunch, dinner

Servings

4

servings

Prep time

8

minutes

Cooking time

20

minutes

Ingredients

• 3 tbsp olive oil, divided

• 1⁄2 large sweet onion, sliced

• 3 cups sliced mushrooms

• 2 cloves garlic, sliced

• 4 cups chopped kale

• 1 medium tomato, diced

• 2 tsp Mediterranean Herb Mix (eg oregano, rosemary, thyme and mint), divided

• 1 tbsp lemon juice

• 1⁄2 tsp salt, divided

• 1⁄2 tsp ground pepper, divided

• 4 (4 ounce) cod, sole, or tilapia fillets

• Chopped fresh parsley, for garnish

Directions

• Heat 1 tbsp oil in a large saucepan over medium heat. Add onion; cook, stirring occasionally, until translucent - 3 to 4 minutes.
• Add mushrooms and garlic; cook, stirring occasionally, until the mushrooms release their liquid and begin to brown - 4 to 6 minutes.
• Add kale, tomato, and 1 tsp. herb mix. Cook, stirring occasionally, until the kale is wilted and the mushrooms are tender - 5 to 7 minutes.
• Stir in lemon juice and 1/4 tsp. each salt and pepper. Remove from heat, cover, and keep warm.
• Sprinkle fish with the remaining 1 tsp. herb mix and 1/4 tsp. each salt and pepper.
• Heat the remaining 2 tbsp. oil in a large non-stick frying pan over medium-high heat.
• Add the fish and cook until the flesh is opaque - 2 to 4 minutes per side, depending on thickness.
• Transfer the fish to 4 plates or a serving platter. Top and surround the fish with the vegetables; sprinkle with parsley, if desired.

Are you a soup for lunch kind of person? You can pack soup with fulfilling goodness too. Try this rugged and hearty recipe.

Chicken & Cannellini Soup

Recipe by Functional NexusCourse: Lunch

Servings

6

servings

Prep time

15

minutes

Cooking time

20

minutes

Ingredients

• 2 tsp extra-virgin olive oil

• 2 leeks, white and light green parts only, cut into 1/4-inch rounds

• 1 tbsp chopped fresh sage, or 1/4 tsp dried

• 800ml chicken broth

• 2 cups water

• 1 400g can of cannellini beans, rinsed

• 4 cups roasted chicken, skin discarded, meat removed from bones and shredded

Directions

• Heat oil in a casserole dish over medium-high heat.
• Add leeks and cook, stirring often, until soft, about 3 minutes.
• Stir in sage and continue cooking until aromatic, about 30 seconds.
• Stir in broth and water, increase heat to high, cover and bring to a boil.
• Add beans and chicken and cook, uncovered, stirring occasionally, until heated through, about 3 minutes. Serve hot.

Dinner recipes

For packing the vegetables in at dinner, stew is a great option. It’s a chuck it in and walk away kind of recipe. Let time do the hard work.

Beef Stew with Aubergine, Courgette, and Tomatoes

Recipe by Functional NexusCourse: Dinner

Servings

4

servings

Prep time

30

minutes

Cooking time

40

minutes

Ingredients

• 1kg lean beef, cut into bite-sized cubes

• 5 tbsp extra virgin olive oil

• 2 onions, chopped

• 500g courgette, sliced

• 500g aubergine, cubed

• 1 tsp thyme, dried

• 1 tsp sage, dried

• 2 tbsp fresh mint, chopped

• 500g tomatoes, chopped

• 5 cups water

• 1 tsp salt

• 1/2 tsp black pepper

Directions

• Add all the ingredients to the slow cooker. Mix well.
• Set the slow cooker to high and cook for 6 hours.
• Serve with green beans or broccoli.

You can even follow up with dessert, a chocolate avocado mousse. Yes, dessert can be good for you too!

Chocolate Avocado Mousse

Recipe by Functional Nexus

Servings

4

servings

Prep time

10

minutes

Cooking time

30

minutes

Ingredients

• 150g dairy-free dark chocolate (>70%) (plus extra for serving),

• 160g natural yoghurt or coconut yoghurt

• 2 large ripe avocados

• 2 tablespoons cocoa powder

• 2 teaspoons vanilla bean paste

• 3 tablespoons maple syrup or honey (optional)

• Coconut flakes for serving (optional)

Directions

• Place a heatproof bowl over a pan of simmering water, making sure the base doesn’t touch the water.
• Break the chocolate into the bowl and allow it to melt, then set aside to cool slightly.
• Halve and destone the avocados, then scoop the flesh into a food processor, discarding the skins.
• Add the remaining ingredients and pulse for a few seconds. Scrape down the sides with a spatula, then pulse again to combine.
• Pour in the cooled chocolate, then pulse a final time until creamy and smooth.
• Divide the mixture between 4-6 small bowls, then pop in the fridge to chill for at least 30 minutes.
• Serve with an extra grating of chocolate and favourite toppings

In Functional Medicine, we know the food you consume determines your health status. As much as it can fuel bodily processes for optimal functioning, it can disrupt and irritate normal functioning and therefore health and wellness. By giving our patients the information and tools to make healthy choices from what food they eat to cooking their own meals, we empower them to contribute to their health.

At the clinic, once the doctors have taken patients through in-depth testing and determined their personal needs, patients are supported by a nutritional therapist trained in the Functional Medicine approach. Their role is to help patients implement the dietary and lifestyle recommendations given by the doctors. By providing recipes and sourcing high-quality food products that fit within the treatment plan, we offer patients the guidance they need to explore and find a menu of food that is good for them and which they like.

Enjoy personalised and proactive support by joining the clinic or getting started with the Functional Foundation Programme.