20-Minute Weeknight Dinners

I love cooking, but like so many people, parents or not, I need meals to be quick during the week. Anything that takes longer than 30 minutes just isn’t realistic for us anymore.

I’m a vegetarian, and while my husband and son aren’t, I do most of the cooking, so that’s generally what we eat. You’ll see that reflected in these recipes, but feel free to add shredded chicken, salmon, tuna, or whatever works for you. Baked tofu is one of my favorite easy protein sources and something I use often. We also almost always have a simple salad with dinner. I usually just do lettuce, sliced bell pepper, thinly sliced onion, and chopped cucumber with either olive oil, a good balsamic, salt and pepper, or olive oil, red wine vinegar, Italian seasoning, salt and pepper.

These are the 20-minute dinners we have on repeat in our house!

Paninis

We recently made paninis with extra sharp cheddar, sautéed spinach, sliced roasted red peppers, and artichoke hearts. So good. But really, you can use any veggie, cheese, or meat combination you have on hand. These are especially great with a layer of pesto on each side. I smash them down with a heavy pan.

BBQ Tofu Sandwiches

I learned these from another mom friend and they’ve become a staple for us. Slice tofu and coat it lightly in cornstarch or arrowroot. Heat oil in a pan and cook until crispy on both sides. In the last minute, add BBQ sauce and toss to coat. Toast your bread (we like ciabatta), spread mayo on both sides, then layer with avocado, cabbage slaw (cabbage, olive oil, vinegar, salt, and pepper), and any extra veggies like roasted red peppers or bell peppers. Try our Tofu BBQ Sandwich recipe!

Broccoli Pasta

Cook pasta according to package directions. Chop a head of broccoli into bite-sized pieces and add it to the pasta water during the last 4 minutes of cooking. Meanwhile, sauté minced garlic in olive oil with about a teaspoon of red pepper flakes. Drain the pasta and broccoli, then toss with the garlic oil. Add a small jar of capers with their brine and finish with Parmesan.

Sushi Bowls

Cook rice, or whatever grain you want to use. Add to a bowl with sliced cucumbers, radishes, and avocado. Add your protein of choice (baked tofu, tuna, canned salmon, etc.). Mix mayo with sriracha for a quick sauce (or swap mayo for Greek yogurt), and drizzle over the top. Serve with seaweed snacks or nori sheets.

Quesadillas

Sauté onion and bell pepper until soft and caramelized. Make a quesadilla with your cheese of choice. Mix chipotles in adobo with a bit of Greek yogurt for a quick sauce. Top quesadilla veggies, chipotle sauce, sliced avocado, and serve with refried beans on the side.

Veggie Pasta

Cook pasta. While it cooks, sauté whatever vegetables you have on hand - onion, zucchini, broccoli, bell pepper, carrots, kale, etc. Drain the pasta, then toss with the veggies. Finish with olive oil, white balsamic vinegar, lemon juice, salt and pepper, and Parmesan.

Sheet Pan Dinner

Toss chopped vegetables (broccoli, carrots, potatoes, zucchini, cherry tomatoes, etc.) with olive oil, salt, and pepper. Roast at 425°F for about 10 minutes. Push the veggies to the side and add salmon or another protein, brushed with olive oil, mustard, or a simple miso glaze. Roast for another 8-10 minutes until everything is cooked through. Finish with lemon juice. Learn more about sheet pan meals and try the recipes:

White Beans + Tomatoes with Burrata

Heat olive oil in a large skillet. Add sliced garlic and a pinch of red pepper flakes and sauté until fragrant. Add one or two cans of drained and rinsed white beans (cannellini or great northern) and cook for a few minutes. Add a few handfuls of cherry tomatoes and let everything simmer for 8-10 minutes until slightly thickened. Season with salt, pepper, and a splash of balsamic or red wine vinegar. Turn off the heat and place a ball of burrata on top. Finish with fresh basil, a drizzle of good olive oil, and cracked black pepper. Serve with good bread for scooping.

What’s one meal you have on repeat in your house? Share in the comments!

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Did you know that May is Salsa Month?! We love fresh salsa, and we think this is a great opportunity to share everything you need to know about making it this summer! Today we are taking a deep dive into salsa. We’re sharing health benefits, recipes, and more… and on Thursday we are sharing a VIP-exclusive “How To Make Salsa” video! Enjoy!

Share this post with anyone you know who may be interested in our anti-inflammatory food insight, recipes and cooking suggestions!

All About Salsa

Salsa is one of those foods that checks a lot of boxes - flavorful, versatile, and healthy. Learn more about the health benefits of salsa, different types of salsa you can make, how to make salsa, and recipes!

Why Is Salsa Healthy?

At its core, salsa is made from whole, plant-based ingredients, which makes it naturally nutrient-dense and low in calories. Some benefits of salsa:

1. It is rich in antioxidants. Tomatoes are high in lycopene, linked to heart health and reduced inflammation, and peppers and onions provide additional plant compounds that help protect cells.

2. It is high in vitamin C. Ingredients like tomatoes, chili peppers, and lime juice support immune function and collagen production.

3. It supports heart health. Low in saturated fat, salsa often contains garlic and onions, which may support healthy blood pressure

4. It’s naturally low-calorie while providing lots of flavor. Salsa adds flavor without heavy sauces or excess sodium (if homemade or chosen carefully).

5. It can support digestion. Fresh ingredients, along with acidity (lime, vinegar), can help stimulate digestion.

Where Does Salsa Come From?

While salsa is now global, it originated as a fresh, plant-based condiment built around local ingredients in Mexican and Mesoamerican cuisine.

• The word “salsa” simply means “sauce” in Spanish

• Indigenous cultures (Aztec, Mayan, Incan) were combining tomatoes, chili peppers, and herbs long before European contact

• The Spanish later documented these sauces and helped spread them more widely

Dr. Weil’s Take on Salsa: I think fresh salsa is great and is far better than anything you’ll find at the store. I like to make a simple salsa with just chopped tomatoes, onions, serrano or jalapeno, a little lime juice, salt, and pepper, and maybe some cilantro. You really need good in-season tomatoes, though.

Diana’s Take on Salsa: I absolutely love salsa - it makes so many dishes better. My husband unfortunately hates cilantro, so I’ve had to modify my salsa recipes over the years, but I’ve learned to adjust (or just keep it on the side). While it takes a bit of chopping, nothing beats fresh pico de gallo, especially on a hot summer’s day. I’ve also really come to love mango salsa! If you’re buying store-bought salsa, just be sure to check the ingredients, as sometimes sneaky flavorings, preservatives, and additives are added. This might come as a surprise, but both my dad and I also love Pace salsa. It has a good level of heat and no concerning ingredients!

If you like this post, you may enjoy these as well!

5 Common Types of Salsa

There’s a huge variety when it comes to salsa, beyond just “mild, medium, hot.” Regional variations lend themselves to different chilies, textures, and techniques, where some salsas are smooth, others chunky, and some very spicy. Here are five common salsas:

1. Salsa Roja. A red salsa made from tomatoes and chili peppers, this type can be raw or cooked.

2. Salsa Verde. Made with tomatillos instead of tomatoes, this is tangy, bright and slightly citrusy.

3. Pico de Gallo (fresh salsa). A raw, chunky mix of tomatoes, onion, cilantro, lime, this salsa is very fresh, sturdy and crisp.

4. Roasted Salsa. Ingredients are roasted before blending for a deeper, smokier flavor.

5. Fruit-Based Salsas. Mango, pineapple, melon or peach are combined with chilis for a sweet and spicy salsa.

Regardless of the type of salsa, you can use it in a variety of ways: as a topping for eggs, a sauce for fish or tofu, on grain bowls, and added to vegetables.

Salsa Recipes

Try these four delicious salsa recipes - all are versatile and delicious!

And don’t miss our Thursday How To Make Salsa video - including tips on getting the most flavor and texture out of your homemade salsas! If you aren’t yet VIP, upgrade today to access this video and all the How To Video Series content - plus all entire recipe library, guides and more!

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A classic salsa that can very by heat level - perfect for topping eggs, tacos, burritos and more!

Ingredients

• 1 tablespoon extra-virgin olive oil

• ½ medium white onion, diced

• 1 fresh, larger Poblano pepper or Anaheim pepper, diced

• 2 cloves garlic, minced

• 1½ pounds ripe tomato, diced (Roma are great)

• 1 tablespoon ancho chili powder

• ½ teaspoon ground cumin

• 1–1¼ teaspoons salt, to taste

• 1 small chipotle pepper in adobo for smokiness

• ¼ cup chopped cilantro

• Juice of 1 lime (about 2 tablespoons)

Directions

1. Heat olive oil in a saucepan over medium heat.

2. Sauté onion and chile until softened, about 4 minutes. Add garlic and cook 30 seconds more.

3. Add tomatoes, ancho powder, cumin, salt, and chipotle. Simmer 10-15 minutes, until tomatoes break down and flavors deepen.

4. Blend to your preferred texture - we prefer it slightly loose and a little chunky.

5. Cool slightly, then stir in cilantro and lime juice. Taste and adjust salt/lime.

A green salsa that has a slightly creamy texture, wonderful with seafood or as part of a salsa trio for dipping!

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Grilled seafood is perfectly accented by this light, summery pineapple-melon salsa. The flavors are bright and fresh, just right for a hot day. Use just one melon or any combination of melons - including watermelon - for the versatile salsa.

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This salsa lends a satisfying smokiness to your meals or as a sauce for chips.

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Happy Friday! Today in our Food As Medicine series, we are looking at choline and why it is especially good for your eyes (along with other benefits). We are also giving a rundown on what we drink in the morning, and we’re serving up a new crepe recipe!

If you missed it, earlier this week, we covered:

• Seven simple ways to eat more anti-inflammatory foods (with ideas for eating more veggies)

• How to deal with sleep deprivation and cravings

• Our take on whether you should avoid nightshades

Forward this post to anyone you know who may be interested in our healthy kitchen recommendations and anti-inflammatory Food As Medicine series and recipes!

Every Friday, we share a quick roundup of products we actually use and love. These tools and staples can make cooking, serving, and clean-up easier and more enjoyable. As an Amazon Affiliate, Weil Nutrition Corner™ may earn on qualifying purchases from Amazon and elsewhere. We only recommend products we trust.

Morning Drink Recommendations

**image of match and the pour over

Iced Matcha. I drink water first thing in the morning. I’ve discussed my love of matcha here before, but I usually drink a glass of iced matcha around 10 or 11. I use Ceremonial Grade Matcha from matcha.com. You can save 20% on our favorite matcha - use code “mkweil” for 20% off a one-time purchase at matcha.com. - Dr. Weil

Chemex Pour-Over Coffee. I start my day off with a big glass of water just like my dad! It’s a really easy way to stay hydrated. After that, when I’m not pregnant, as that’s been really my only aversion, I usually have a cup of half-caf coffee. I like to drink matcha later in the morning for a little pick-me-up, as it doesn’t disrupt my sleep. I love pour-over coffee, and this is what I use. - Diana

Food as Medicine: Choline for Eye Health (and Other Benefits)

Choline doesn’t get as much attention as some nutrients, but it plays an important role in eye, brain, and even hair health. It’s also especially important in pregnancy. Egg yolks are one of the best ways to get it, which is why we don’t recommend just eating egg whites! Learn more and try our new recipe, Salmon Zucchini Crepes. On a related note, check out our post on how to choose eggs.

Why Is Choline Healthy (Especially for Eye Health)?

Choline is an essential nutrient involved in cell structure, fat metabolism, and nerve signaling. For eye health, its benefits are both direct and supportive:

1. Supports cell membrane integrity (including in the eyes). Choline is a key component of phosphatidylcholine, a major building block of cell membranes. The retina and other eye tissues rely on healthy, flexible cell membranes, and choline helps maintain visual function and resilience against damage.

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Paper-thin egg pancakes that look and taste like French Crepes, filled with a light but savory mixture of salmon and zucchini. This is a great use for leftover salmon! Of course you can also leave out the salmon and this dish becomes vegetarian; it’s still very good with just the zucchini.

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Happy Wednesday! Today, we are taking a deeper dive into nightshades: a group of foods that some people recommend avoiding. Learn more about what nightshades are, get our takes on the online chatter (including whether we think certain groups should avoid them), and try our recipes.

What Are Nightshades?

Nightshades are a family of plants called Solanaceae. Many are common, nutritious fruits and vegetables:

• Tomatoes

• Potatoes (not sweet potatoes)

• Eggplant

• Bell peppers

• Chili peppers (including paprika, cayenne, etc.)

• Tomatillos

They also include some non-food plants, such as tobacco and certain toxic plants.

Why Are They Controversial?

The concern usually centers around natural compounds found in nightshades:

1. Alkaloids (like solanine). These are natural plant defense chemicals that, in very large amounts, can be toxic. What gets left out of the conversation is that you’d have to eat a lot for it to be toxic, far beyond normal intake.

2. Inflammation concerns. Some people believe nightshades may trigger inflammation, especially in those with autoimmune conditions, arthritis, or gut sensitivities. However, this is not supported by research.

3. Individual sensitivity. A small subset of people report joint pain and digestive discomfort after eating nightshades. For these individuals, reducing or eliminating them may help, but this is very individual and fairly rare.

Are Nightshades Healthy?

For most people, yes, they are very healthy and a part of an anti-inflammatory diet.

• Tomatoes are rich in lycopene, which is linked to heart health and reduced cancer risk.

• Bell peppers are extremely high in vitamin C, supporting immune function and collagen production.

• Eggplant contains antioxidants, such as nasunin, which support brain health.

• Potatoes provide potassium, fiber, and energy.

If you are enjoying this article, you may like these:

Our Takes on Nightshades

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You aren’t crazy if you feel like you eat more or “worse” when you don’t get enough sleep. It’s very common to crave something sweet or salty after a long day (or night), and it has nothing to do with lack of willpower.

Sleep deprivation changes the way your brain makes decisions, including what food you reach for. We’ve learned that when you’re short on sleep, activity in the brain’s higher decision-making centers decreases, while more primitive, reward-driven areas (like the amygdala) become more active. This means that you’re more likely to crave high-calorie, quick-energy foods, even if you’re not actually hungry. One study showed that people who are sleep deprived eat an extra 300 calories a day. That can lead to about 30 pounds of weight gain a year!

I share Nourished Mama Collective every Tuesday. If you’d like these reflections and nutrition insights delivered to your inbox, you can subscribe below. And please pass along to any Mamas you think may benefit from this community!

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When you are tired or dealing with long stretches of sleep deprivation, your brain is nudging you towards foods that provide quick energy (i.e., sugary foods and simple carbohydrates) and comfort.

For moms, especially in the newborn stage, this is so real. Between broken sleep, early mornings, and the mental load of caring for this new little person, you’re exhausted and making hundreds of decisions a day. And when your brain is depleted, it dials up cravings for quick relief.

The tough thing about this phase is that getting more sleep isn’t necessarily an option. So what do we do?

One of the best things to focus on is your first meal of the day. Eat something that contains both protein (like eggs or Greek yogurt) and fiber (like beans, whole grains, avocado, veggies). A nourishing, balanced meal can help reduce the intensity of cravings later in the day. If you tend to crave sweets, try eating a savory breakfast. Eating something sweet first thing tends to make your palate crave it the rest of the day.

Also try eating three regular meals instead of “pushing through.” Under-eating during the day often leads to intense cravings at night.

It can also be helpful to find other ways to boost your energy, like a quick walk outside, a few minutes of sunlight, or some simple breathework. These give your brain a reset without relying on sugar or caffeine.

And when cravings do hit, try adding instead of restricting. Pair something you are really craving (like chocolate) with protein or fat to keep things balanced. That might look like frozen bananas coated in peanut butter and chocolate.

Sleep deprivation is tough, and the effects are pretty far-reaching. Be gentle with yourself during this season of life, and know that building good nutrition habits can make a difference.

What’s one small thing you do to help you get through the day when sleep is lacking? Share in the comments!

Happy Monday! Today, we’re diving into ways to eat more anti-inflammatory foods with a simple Anti-Inflammatory Summer Reset! We both eat in an anti-inflammatory way and truly believe it’s one of the most effective ways to boost overall health without sacrificing flavor or enjoyment.

We’re also sharing practical tips for getting more vegetables into your day - something we’re asked about often - including Diana’s tip for getting kids to eat more vegetables.

Coming up this week, Diana discusses the connection between sleep deprivation and cravings, and we share our perspective on nightshades and whether they should be avoided. On Friday, we explore the importance of choline for eye health and serve up a new choline-rich recipe.

If you enjoy this post, let us know by liking it - it helps us spread the word of how to eat anti-inflammatory!

Your Anti-Inflammatory Summer Reset

The newly updated Anti-Inflammatory Food Pyramid has been popular with our readers, and we wanted to share some of the basics we suggest to make eating this way easy and delicious. Here are seven ways to get started - all are simple to implement. We’re also including some recipes and guides to help spark creativity!

Seven Steps to Eating More Anti-Inflammatory

1. Use healthy fats. For your main dietary fat, choose extra virgin olive oil and other sources of monounsaturated fat, like avocados, avocado oil, and almonds, which can help counteract inflammation. Increase your consumption of omega-3 fatty acids, which are found in some varieties of oily, cold-water fish, freshly ground flaxseed, walnuts, and hemp seeds.

Anti-Inflammatory Healthy-Fat Recipes:

2. Minimize unhealthy fats. Polyunsaturated vegetable oils, such as safflower, sunflower, corn, and soy oil, are rich in omega-6 fatty acids, which can promote inflammation, as do the trans fats in margarine, vegetable shortening, and partially hydrogenated oils. They are found mostly in manufactured foods, which we recommend avoiding. Instead focus on healthier oils like extra-virgin olive oil. Our VIPS can learn more about olive oil in our Olive Oil Guide:

3. Pump up the produce. Eating the rainbow of fruits and vegetables gives you a variety of protective phytonutrients, including antioxidants, which help neutralize free radicals, the highly reactive byproducts of metabolism that may contribute to inflammation.

Anti-Inflammatory Produce-Rich Recipes:

4. Limit high glycemic load carbohydrates. Foods made with flour and sugar can cause rapid increases in blood sugar, leading to abnormal reactions between proteins and sugars that can result in pro-inflammatory compounds.

4. Cut back on red meat. Red meat and chicken tend to be high in unhealthy saturated fats and have been linked to a number of diseases. They are also high in iraqodonic acid, a pro-inflammatory fatty acid. Instead, the Anti-Inflammatory Food Pyramid stresses plant-based sources of protein such as seafood, whole soy, and other legumes.

Anti-Inflammatory Plant-Based Recipes:

6. Spice things up. Using turmeric, ginger, and various peppers can add depth of flavor to your meals and provide natural anti-inflammatory protection. Check out our Building an Anti-Inflammatory Spice Rack post for more info!

Anti-Inflammatory Spice Recipes:

7. Drink up. Sip pure, filtered water throughout the day. Use glass instead of plastic and avoid sweetened and artificially sweetened beverages.

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4 Ways To Eat More Veggies (+ A Tip For Kids!)

As mentioned above, vegetables provide protective phytonutrients, including antioxidants, which help neutralize free radicals. We are big proponents of having a serving of vegetables at every meal, but not everyone feels the same… these ideas can help you get more produce into your and your family’s diet.

Below our VIPs will access ways to get more vegetables into their diets, tips on getting kids to eat veggies, and access to our 12-Ingredient Anti-Inflammatory Meal Plan!

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Happy Friday! Today, we are taking a look at Black Pepper for our Food As Medicine Series… specifically, why black pepper is beneficial for brain health. Learn more about black pepper and try the black pepper recipes - plus check out our weekly picks which include our three favorite cooking whisks!

And in honor of National BBQ Day, which is tomorrow, we are serving up three BBQ recipes today:

1. Tofu BBQ Sandwiches - free for all!

2. Easy BBQ Bowls - VIP only

3. New: Turmeric & Black Pepper BBQ Veggie Skewers - VIP only

If you missed it, this week we covered a range of topics:

• On Monday, we shared our favorite berries and seasonal foods (with lots of recipes!)

• Tuesday Diana gave insight into foods to help milk production

• And we talked about preservatives on Wednesday’s “In The News”

If you know of anyone interested in today’s topic - or what we covered this week - share this post!

Every Friday, we share a quick roundup of products we actually use and love. These tools and staples can make cooking, serving, and clean-up easier and more enjoyable. As an Amazon Affiliate, Weil Nutrition Corner™ may earn on qualifying purchases from Amazon and elsewhere. We only recommend products we trust.

A good whisk is a must-have tool in the kitchen, and surprisingly, not all whisks are the same! Below are three types of whisks we have and use.

• Balloon Whisk: The most common, round, wide-bottomed whisk perfect for aerating egg whites, whipping cream, and mixing dry ingredients.

• French Whisk: Narrower and longer than a balloon whisk with stiffer wires, ideal for stirring sauces, creams, and reaching into corners of pots.

• Mini Whisk: A small-scale balloon whisk suitable for quick tasks like making salad dressing or whisking a single egg.

Food as Medicine: Why Black Pepper May Be Good for the Brain

Black pepper is the most popular and traded spice in the world… In this latest Food As Medicine Series, we are taking a look at black pepper: its origins, types, health benefits and more. Enjoy!

Black, green and white peppercorns all come from the black pepper plant (Piper nigrum), native to Asia. Black pepper is the whole, partially ripened fruit; green is the unripe fruit; and white is the peeled seed. Black pepper is a proven antibacterial agent, and its compounds help protect DNA integrity as well, making it a potential weapon against cancer. Black pepper may support brain health, largely due to its key active compound, piperine.

Why Is Black Pepper Good For Brain Health?

1. It contains piperine (a bioactive compound). Piperine has been studied for its potential neuroprotective effects. It may help protect brain cells from oxidative stress and inflammation, both of which are linked to cognitive decline.

2. It enhances nutrient absorption. One of black pepper’s most important roles is helping the body absorb other beneficial compounds more effectively. For example black pepper significantly boosts absorption of curcumin (from turmeric), a well-known anti-inflammatory compound, and it may also enhance uptake of certain vitamins and antioxidants. This indirect effect can support overall brain health by improving the body’s ability to use key nutrients.

3. It may support memory and mood. Some early studies suggest that piperine may support memory, cognitive function, and even mood regulation, though more research in humans is needed.

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What About Green or White Pepper?

WEIL Nutrition Corner™ VIPs have access to this Food As Medicine post as well as our entire library of In The News, Recipes, Guide, Challenges and more! Below: the difference between various peppers, how to get more pepper into your diet (including four recipes), and our new recipe. Upgrade to VIP to unlock it all!

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This flavorful, anti-inflammatory BBQ vegetable recipe features both turmeric and black pepper - a powerful pairing for promoting brain health! Serve as a side or over quinoa or farro.

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We’re pleased to invite all our WEIL Nutrition Corner™ readers to submit your questions about nutrition, cooking, trending topics and recipes!

We are collecting your questions now - all submissions are confidential.

Submit your question here - add “WNC QA” to the subject line:

wnc@hlb-health.com

Once we see what you are interested in, we will record our answers and publish them in the near future!

Some popular topics we get asked about:

• Trending diets and topics

• Eating for health concerns

• How to cook simple, healthy meals

• How to curb cravings

• Aging and nutrients

We look forward to your questions and being able to give you our takes on them!

Happy Wednesday - today, we are taking a look at preservatives. The internet has lots of takes about them, so we wanted to give you a rundown on what they are and our opinions on different ones.

We’re also sharing our Homemade Pickle Recipe, part of our WEIL Nutrition Corner™ How-To Series!

Forward this post with anyone you know who may be interested in our anti-inflammatory In The News information and takes…

What Are Preservatives?

Preservatives are substances added to foods to prevent spoilage, extend shelf life, and maintain safety. They work by slowing the growth of bacteria, mold, and yeast, or by preventing oxidation (which can cause foods to go rancid or lose quality).

They can be natural or synthetic, and are found in almost all packaged foods, from bread and snacks to sauces and beverages.

Read on for more insight into preservatives that may be better for your health, the pros and cons of preservatives, and our thoughts on them - plus try our homemade pickle recipe!

Are There “Good” vs. “Bad” Preservatives?

Try to think of preservatives on a spectrum rather than as just “good” or “bad.” Some preservatives have been around for centuries and are derived from whole foods.

What Are Some Traditional Preservatives Or Healthier Options?

These preservatives are fairly simple and have a long history of use:

• Salt (used in curing, pickling)

• Vinegar

• Sugar (in jams, preserves)

• Citric acid (from citrus)

• Vitamin E (tocopherols)

• Rosemary extract

These are often used in more traditional or minimally processed foods.

Are There Preservatives You Should Be More Concerned About?

We have concerns around some synthetic or heavily used preservatives, especially when consumed frequently:

• Nitrites/nitrates (processed meats)

• BHA and BHT (used to prevent fat oxidation)

• Sodium benzoate (in some beverages and packaged foods)

• Potassium bromate (in some baked goods, though restricted in many places)

These are typically found in ultra-processed foods.

Pros of Preservatives

1. Food safety. They help prevent the growth of harmful bacteria, reducing the risk of foodborne illness.

2. Longer shelf life. Preservatives enable the storage and transportation of food more efficiently, reducing food waste.

3. Convenience. They allow for ready-to-eat and packaged foods that fit modern lifestyles.

Cons of Preservatives

1. Often found in processed foods. Foods that contain preservatives are frequently lower in nutrients and higher in added sugars, sodium, or unhealthy fats.

2. Potential health concerns (when eaten frequently). Some preservatives, especially in processed meats and packaged snacks, have been linked to inflammation and increased risk of chronic disease when consumed regularly.

3. May disrupt gut health. Research suggests that certain additives may affect the gut microbiome, though further studies are needed.

Our Takes On Preservatives

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Dr. Weil’s Take:

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Supporting Milk Supply Through Nutrition

Breastfeeding can be both a beautiful experience and an incredibly taxing and stressful one, often at the same time. I feel grateful to have had a relatively smooth breastfeeding journey and to have nursed Elio until he turned one, when I chose to wean. While breastfeeding was pretty easy for us, pumping was not. I could barely get any milk out when pumping, which was demoralizing and stressful. I was also a “just enougher,” so I produced just enough milk to meet his needs.

At times, especially when pumping, I did have a lot of anxiety about my milk supply. I constantly worried about my supply dipping, and in some ways, I think I was valid in that. Elio began sleeping much better when we introduced a bottle of half breast milk and half formula at bedtime instead of nursing.

Breastfeeding is a deeply vulnerable time, and I see many companies and influencers who seem to prey on that vulnerability with ways (products and guides) to increase milk supply. So I want to be clear that the research behind galactagogues - foods, and herbs used to stimulate, increase, or maintain milk production - is really limited. That said, many of these have been used traditionally for centuries across cultures.

When it comes to maintaining or increasing supply, one of the most important things is simply eating enough. Producing breast milk is taxing on your body and requires energy (calories). On average, breastfeeding mothers need about 300 additional calories per day. If your body is in too much of a calorie deficit, milk supply can decrease.

In addition to eating enough and making sure your diet is nutritionally dense, here are some of the most common galactagogues.

10 Common Galactagogues

1. Fenugreek: One of the most well-known and used galactagogues, with a high safety rating even for breastfeeding moms. You can find it as a capsule, tea, or as seeds.

2. Milk Thistle: Milk thistle can help support liver function and may increase prolactin levels. It’s generally considered gentle and has been a supplement I have recommended to clients over the years.

3. Hops: Traditionally used for relaxation and sleep, hops may have mild prolactin-supporting effects. You can find it in lactation teas or in beer!

4. Raspberry Leaf: This is a very common herb used in both pregnancy for uterine support and postpartum. It’s delicious as a tea.

5. Oats: A very easy galactagogue to eat! Oats are rich in iron, fiber, and beta-glucans, which may support prolactin levels and overall nourishment.

6. Brewer’s Yeast: This is a very common one. Nutrient-dense and high in B vitamins, iron, and protein. Often found in lactation cookies.

7. Flaxseed: Flax is a good source of ALA, an omega-3 fatty acid, and phytoestrogens, which can play a role in hormone balance. Also, a way to add some extra calories and fiber.

8. Green Papaya: Traditionally used in some Asian cultures. Green papaya contains enzymes that may support digestion and nutrient absorption, which can indirectly support milk production.

9. Fennel: Contains phytoestrogens and has been used traditionally to support lactation. It may also help with digestion.

10. Nuts (almonds, cashews, walnuts): Nuts are nutrient- and calorie-dense, and a great source of healthy fats, protein, and compounds like tryptophan, which may support serotonin and prolactin.

At the end of the day, these foods and herbs can be supportive, but they are unlikely to completely fix low supply. The foundation of milk production is adequate nutrition, hydration, rest (as much as possible), and frequent feeding or pumping.

If you are nursing, it’s so important to prioritize enough protein and healthy fats, which help support hormone production and keep your body well-fueled during this demanding time. This isn’t the time to focus on weight loss.

And if you’re struggling with milk supply, don’t be afraid to reach out to a lactation consultant. Many are covered by insurance and can see you online in the comfort of your home.

Did you notice any foods that made a difference in your milk supply? Share in the comments.

I share Nourished Mama Collective every Tuesday. If you’d like these reflections and nutrition insights delivered to your inbox, you can subscribe below.

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Happy Monday! Today, we are taking a look at one of our favorite anti-inflammatory foods, berries. Learn why they’re so healthy, ways to add more to your diet, and recipes, including a new berry smoothie recipe we’re sharing for free. Plus, our Seasonal Food rundown for our VIP members, complete with recipes:

• Blueberry Muffins

• Tangy Asian Cucumber Salad

• Lemon Olive Oil Cake

• Umami Plum Sauce

Coming up this week:

• Diana discusses supporting milk supply through nutrition in Nourished Mama

• We give our takes on whether or not preservatives are bad for you

• And on Friday, we discuss black pepper’s role in brain health and offer a tasty BBQ recipe.

Enjoy this “Cooking The Anti-Inflammatory Pyramid: Berries” post!

Why We Love Berries

Dr. Weil on Berries

Berries are among the most health-promoting and anti-inflammatory foods you can add to your diet. They are rich in antioxidants, particularly polyphenols and flavonoids, which help protect cells from oxidative stress and can reduce inflammation, two factors that contribute to many chronic diseases.

Berries are also low in sugar and high in fiber, which supports healthy blood sugar levels and GI health. Eating berries daily has been associated with improved cardiovascular health, cognitive function, and healthy aging.

I recommend eating a variety of berries, including:

• Blueberries, which are especially high in anthocyanins linked to brain health

• Strawberries are a good source of vitamin C and antioxidants

• Blackberries and raspberries, which provide more fiber than most fruits

• Goji berries, used traditionally in Asian medicine and valued for their nutrient density

I recommend adding berries to breakfast foods such as oatmeal or yogurt, having them as a snack with a handful of nuts, or enjoying them as dessert alongside some dark chocolate. I always recommend buying organic berries, as they are commonly on the EWG’s Dirty Dozen list. If fresh, organic berries are cost-prohibitive, try organic frozen berries, which can be a less costly option and still high in nutrients.

Diana on Berries:

I’m not a big fan of the term “superfood,” but berries really are one. They’re also delicious, which makes them so easy to eat.

If you are someone who doesn’t love eating “healthy food” but wants to start eating better, berries are one of the best places to start. They’re naturally sweet, which makes them palatable, and they’re packed with fiber, micronutrients, antioxidants, and other anti-inflammatory benefits. They’re also such an easy way to give your kids a boost of nutrients.

The only downside to berries is that they can be quite expensive. While I do try to buy organic berries as often as possible (when they’re in season and priced well), that just isn’t realistic for us all the time, especially with how many berries my toddler can go through in a day.

Buying frozen organic berries and heating them in the microwave for a few seconds is one of my favorite ways to keep costs down. I also buy conventional berries, and I don’t feel guilty about it. This is one topic my dad and I disagree on; I think it’s better to add conventionally grown berries to your diet than not eat any berries at all.

I also want to make a point that all fruits offer benefits and healthy compounds, and that we don’t need to fear fruit, even those with a higher glycemic index. If we’re ranking them purely on health benefits, berries come out on top.

Cooking The Anti-Inflammatory Diet Food Pyramid Series: Berries

We recommend eating somewhere around 3-5 servings of fruit per day. Opt for a variety of fruits, but especially berries. Keep reading to learn more about how fruit is incorporated in Dr. Weil’s Anti-Inflammatory Food Pyramid, what berries we recommend, and how to use them, plus recipes!

Fruits

How much: 3 to 5 servings (one serving is equal to 1 medium-sized piece of fruit, ½ cup chopped fruit, ½ cup of dried fruit). Avoid fruit juice, which has a high glycemic load.

Opt for: We recommend eating a variety of fruit, but especially raspberries, blueberries, strawberries, peaches, nectarines, oranges, pink grapefruit, red grapes, plums, pomegranates, blackberries, cherries, apples, and pears, which have a lower glycemic load than some tropical fruits

Why: Fruits are rich in flavonoids and carotenoids with both antioxidant and anti-inflammatory activity. Go for a wide range of colors, choose fruit that is fresh in season or frozen, and buy organic when possible.

How Can You Eat More Berries?

1. Blend Into Smoothies

One of the easiest ways to increase your berry intake is to add a serving of berries to a smoothie alongside greens, a healthy fat (like flax or chia), and protein (like yogurt) for a balanced, blood sugar-friendly smoothie.

Try our new recipe: Creamy Berry Greek Yogurt Smoothie!

If you enjoy this article, try these other “Cooking the Anti-Inflammatory Pyramid” posts:

2. Add to Your Breakfasts

Top oatmeal, overnight oats, yogurt, or chia pudding with fresh or frozen berries. This adds natural sweetness, fiber, and antioxidants.

Try our Pumpkin Pie Overnight Oats recipe!

If you want more ideas on how to Cook The Anti-Inflammatory Pyramid, upgrade to VIP! You will have access to our entire content library, including all recipes, cooking tips, our takes on health trends, and more.

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Happy Friday! Today, we are taking a look at collagen and the role that vitamin C plays in collagen production. Learn more about the foods to eat to boost collagen, as well as food pairing suggestions to help you easily apply this to your diet in our Food As Medicine Series!

If you missed anything from this past week, we shared:

• Our new guide, Longevity By Design: A Women’s Guide to Healthful Living. From birthing years to menopause and beyond, get nutrition, meal plans and movement insight to help you live more anti-inflammatory

• Diana’s insight on how to navigate daycare lunches

• Our takes on the Whole30 Diet

Read on for more information about the connection between vitamin C and collagen, and our weekly picks - this week, they are recommendations that can help you boost your collagen through food!

Every Friday, we share a quick roundup of products we actually use and love. These tools and staples can make cooking, serving, and clean-up easier and more enjoyable. As an Amazon Affiliate, Weil Nutrition Corner™ may earn on qualifying purchases from Amazon and elsewhere. We only recommend products we trust.

Lemon Slicer and Saver. As we discuss below, vitamin C is an important part of collagen production, and this handy lemon slicer and saver is a great way to store your vitamin C-rich fruits so you can use them daily!

Olive Oil Mister. We love this olive oil mister. It allows you to use your own olive oil, and is more sustainable than constantly buying spray bottles. Perfect for spraying a pan with olive oil and cooking some protein-rich eggs.

Raw Cashews from Nuts.com. Cashew nuts are a good source of zinc, which plays an important role in collagen synthesis. This is one of my favorite brands. - Dr. Weil

Why Is Vitamin C Important For Collagen?

Vitamin C (ascorbic acid) is an essential nutrient that is critical for immune function, collagen production, and acts as a powerful antioxidant to help protect cells from oxidative stress. Vitamin C doesn’t become collagen, but rather acts as an essential cofactor that helps your body produce and stabilize collagen.

In this post you will learn more about:

• How vitamin C supports collagen

• Good food sources of vitamin C

• Meal and snack food pairings that can help boost collagen production

• Plus a new recipe: Collagen-Supporting Frozen Berry Cups

WEIL Nutrition Corner™ VIPs have access to all of this content, upgrade today to see everything including the food pairings and new recipe!

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How Does Vitamin C Support Collagen?

Collagen is a structural protein that supports skin firmness, elasticity, and overall integrity. To make collagen, your body needs certain amino acids (from protein), enzymes, and vitamin C, which is required for those enzymes to function properly.

Without enough vitamin C:

• Collagen production slows

• Skin may become less firm over time

• Wound healing can be impaired

So while vitamin C doesn’t “turn into” collagen, it is critical for your body’s ability to build and maintain it.

What Foods Are Rich In Vitamin C?

Incorporating a variety of whole foods can help support collagen production naturally:

Fruits

• Citrus fruits (oranges, lemons, grapefruit)

• Strawberries

• Kiwi (especially high in vitamin C)

• Papaya

Vegetables

• Bell peppers (particularly red and yellow, which are very high in vitamin C)

• Broccoli

• Brussels sprouts

• Tomatoes

• Leafy greens (like kale and spinach)

Anti-Inflammatory Food Pairings for Better Collagen Support

For optimal collagen production, it helps to combine vitamin C with:

Read more

This cool, nourishing treat can help support skin health and overall wellness without relying on overly processed ingredients that many store-bought desserts contain.

WEIL Nutrition Corner™ VIPs have access to this recipe and all our entire recipe archive - upgrade today to unlock it all!

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This berry-rich smoothie provides protein, antioxidants and fiber, for sustained energy.
Serves: 1–2

Ingredients

• 1 cup mixed berries (fresh or frozen: blueberries, strawberries, raspberries); organic if possible

• ¾ cup plain Greek yogurt

• ½ frozen banana

• 1 tablespoon chia seeds or ground flaxseed

• ¾–1 cup unsweetened almond milk (or milk of choice)

Instructions

1. Layer all ingredients into a blender, starting with the milk and adding the berries last.

2. Blend until smooth and creamy.

3. Adjust thickness with more milk if needed.

4. Pour and enjoy immediately!

WEIL Nutrition Corner™ Food As Medicine: Greek yogurt provides protein to keep you full and support muscle health, berries add antioxidants and fiber for heart and brain health, and chia/flax seeds boost fiber and omega-3s - a balance of ingredients that help keep blood sugar steady and energy sustained.

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