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The Methylation Diet In a Plate 

What if you could turn back the clock on your health by simply making better food choices? The Methylation Diet is a science-backed way of eating that supports one of your body's most powerful processes: methylation. This process plays a key role in keeping your genes healthy and your cells young. By including specific nutrients in your meals, you can help your body repair DNA, regulate inflammation, and even slow down biological aging. The best part? These foods are delicious, easy to find, and full of color and variety!

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The Methylation Diet is packed with nutrient-dense foods that support your body’s natural repair and renewal processes. It features leafy greens like spinach and kale, folate-rich asparagus, and root vegetables like beets. You’ll enjoy choline-rich eggs, lean proteins like chicken and salmon, and omega-3 sources such as walnuts and flaxseeds. Colorful berries, green tea, and turmeric add antioxidants, while gut-friendly options like yogurt, garlic, and artichokes promote digestion. Each meal is designed to keep your genes healthy and your body thriving—simple, delicious, and effective.

Golden Glow Methylation Soup

Ingredients:

  • 1 cup red lentils, rinsed

  • 1 small onion, finely chopped

  • 2 carrots, diced

  • 2 stalks celery, chopped

  • 2 cloves garlic, minced

  • 1 tsp turmeric powder

  • 1 tsp ground cumin

  • 1/2 tsp smoked paprika

  • 1/2 tsp freshly grated ginger

  • 4 cups vegetable broth (low sodium)

  • 1 tbsp olive oil

  • Juice of 1/2 lemon

  • Fresh parsley, chopped (for garnish)

  • Salt and pepper to taste

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Instructions:

  1. Heat olive oil in a large pot over medium heat. Add onion, garlic, celery, and carrots. Sauté for 5 minutes until softened.

  2. Stir in turmeric, cumin, paprika, and ginger. Cook for 1 minute until fragrant.

  3. Add lentils and vegetable broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes, stirring occasionally, until lentils are tender.

  4. Stir in lemon juice for brightness and adjust salt and pepper to taste.

  5. Serve warm, garnished with parsley.

Pumpkin Soup
Salmon Fillet

Citrus Herb Salmon with Methylation Greens

Ingredients:

  • 2 salmon fillets (about 150g each)

  • 1 orange, thinly sliced (reserve 2 tbsp of juice)

  • 1 lemon, thinly sliced (reserve 2 tbsp of juice)

  • 2 garlic cloves, minced

  • 2 tbsp olive oil

  • 1 tsp turmeric powder

  • 1 tsp fresh thyme leaves

  • 1/2 tsp smoked paprika

  • Salt and pepper to taste

  • 2 cups mixed greens (spinach, arugula, and kale)

  • 1 tbsp olive oil (for greens)

  • 1 tbsp balsamic vinegar

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Instructions:

  1. Prepare the Salmon: Preheat oven to 375°F (190°C). Line a baking dish with parchment paper.

  2. In a small bowl, mix olive oil, turmeric, smoked paprika, garlic, and reserved orange and lemon juice. Season with salt and pepper.

  3. Place the salmon fillets in the baking dish. Brush the olive oil mixture generously over the salmon. Top each fillet with orange and lemon slices. Sprinkle with fresh thyme.

  4. Bake for 15-18 minutes, or until salmon flakes easily with a fork.

  5. Prepare the Greens: While salmon cooks, heat 1 tbsp olive oil in a pan. Add mixed greens and sauté for 2-3 minutes until just wilted. Drizzle with balsamic vinegar and toss.

  6. Serve the salmon alongside the warm greens, garnished with additional thyme if desired.

Golden Egg & Beet Nourish Bowl

Ingredients:

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  • 2 large eggs

  • 1 small beet, roasted and diced

  • 1/2 avocado, sliced

  • 1/4 cup cooked quinoa

  • 1 handful of arugula

  • 1 tsp olive oil

  • 1 tsp apple cider vinegar

  • 1/2 tsp turmeric powder

  • 1/2 tsp smoked paprika

  • 1 clove garlic, minced

  • 1 tsp lemon juice

  • 1 tbsp pumpkin seeds

  • Salt and pepper to taste

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Instructions:

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  1. Prepare the Eggs: Bring a pot of water to a gentle boil. Add the eggs and cook for 7-8 minutes for soft-boiled or 10 minutes for hard-boiled. Remove, cool in ice water, and peel.

  2. Make the Dressing: In a small bowl, whisk together olive oil, apple cider vinegar, turmeric, smoked paprika, garlic, and lemon juice. Season with salt and pepper.

  3. Assemble the Bowl: In a bowl, layer arugula, quinoa, roasted beets, and avocado slices. Halve the eggs and place them on top.

  4. Finish the Dish: Drizzle the dressing over the bowl and sprinkle with pumpkin seeds for crunch. Serve immediately.

Borscht soup
Ratatouille

Quinoa-Stuffed Bell Peppers with Lemon Herb Sauce

Ingredients:

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  • 4 medium bell peppers (any color)

  • 1/2 cup quinoa (uncooked)

  • 1 cup vegetable broth

  • 1 small zucchini, diced

  • 1 small onion, diced

  • 2 cloves garlic, minced

  • 1/2 cup cherry tomatoes, halved

  • 1/4 cup parsley, chopped

  • 1 tbsp olive oil

  • 1/2 tsp turmeric powder

  • 1/2 tsp smoked paprika

  • Salt and pepper to taste

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Lemon Herb Sauce:

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  • 1 tbsp tahini

  • 1 tbsp olive oil

  • 2 tbsp lemon juice

  • 1 tsp Dijon mustard

  • 2 tbsp fresh dill, chopped

  • Pinch of salt and pepper

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Instructions:

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  1. Prepare the Bell Peppers: Preheat oven to 375°F (190°C). Slice the tops off the bell peppers and remove seeds. Lightly brush the outside with olive oil and place them in a baking dish.

  2. Cook the Quinoa: In a small pot, bring vegetable broth to a boil. Add quinoa, reduce heat to low, and simmer for 15 minutes, or until liquid is absorbed. Set aside.

  3. Make the Filling: Heat olive oil in a skillet over medium heat. Add onion and garlic, sauté for 2 minutes. Add zucchini, cherry tomatoes, turmeric, and paprika. Cook for 5 minutes. Stir in cooked quinoa, parsley, salt, and pepper. Mix well.

  4. Stuff the Peppers: Fill each bell pepper with the quinoa mixture, packing it lightly. Cover the baking dish with foil and bake for 25 minutes. Remove foil and bake for another 10 minutes until peppers are tender.

  5. Make the Lemon Herb Sauce: In a small bowl, whisk together tahini, olive oil, lemon juice, mustard, dill, salt, and pepper.

  6. Serve: Drizzle the sauce over the stuffed peppers before serving. Garnish with extra parsley if desired.

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