EXPERIMENTAL KITCHEN: The 'FORCE' Pathway
A Blueprint for Energy Enhancement, Fatigue Recovery, Muscle Optimization & Mitochondrial Support
A complete functional meal plan leveraging Iron-Rich Proteins, Adaptogenic Energy Support, Magnesium-Rich Foods, and Sleep-Promoting Compounds to optimize energy production, muscle recovery, bone & joint health, and restorative sleep quality.
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The Foundation
Three Pillars of FORCE
Iron & Oxygen Transport
Heme and non-heme iron sources paired with Vitamin C to maximize oxygen delivery to muscles and brain
Adaptogenic Energy & Recovery
Cordyceps, Maca, Rhodiola, and Ashwagandha to sustain energy, reduce fatigue, and support adrenal health
Sleep & Restoration
Melatonin-rich tart cherries, tryptophan sources, magnesium, and calming herbs to ensure deep restorative sleep
The Full Menu
FORCE Menu Previews
Eight intentional dishes — each mapped to a specific pillar of energy, recovery, and restoration. Click any recipe to jump directly to its full preparation guide or nutritional breakdown.
Turmeric Lemon-Ginger Mint Tonic
A refreshing tonic combining the anti-inflammatory power of turmeric, zesty lemon, invigorating ginger, and fresh mint to enhance iron absorption and oxygen flow.
Quinoa & Lentil Soup
A nourishing and protein-rich soup, packed with quinoa and lentils to provide sustained energy and support the body's natural recovery processes.
Kimchi Lentil Soup
A probiotic-rich and warming lentil soup featuring kimchi to support gut health, enhance adaptogenic energy, and aid in recovery.
Glazed Bok Choy & Brussels Sprouts
A vibrant side dish featuring nutrient-dense bok choy and Brussels sprouts, glazed to perfection for maximum flavor and iron bioavailability.
Sumac Fish Skewer
Flavorful fish skewers seasoned with antioxidant-rich sumac, providing essential heme iron and omega-3s for enhanced oxygen transport and overall vitality.
Chickpea & White Sweet Potato Stew
A comforting plant-based stew, combining chickpeas and white sweet potatoes for sustained energy, fiber, and support for the body's adaptive responses.
Meyer Lemon Cake
A light and tangy cake featuring Meyer lemons, offering a delightful and mindful treat to aid relaxation and support restorative sleep.
Blue Lotus Nervous System Moon Milk
A soothing moon milk infused with blue lotus to calm the nervous system, promoting deep relaxation and preparing the body for restorative sleep.
Ingredient Spotlight: Lentils
Discover lentils, a versatile and nutrient-dense legume central to the FORCE Pathway. These tiny powerhouses provide sustained energy, support recovery, and are packed with vital nutrients essential for your well-being.
Iron-Rich
Boosts oxygen transport and combats fatigue.
Protein Power
Aids muscle repair and growth for optimal recovery.
Fiber Boost
Promotes gut health and sustained energy release.
Featured in FORCE Pathway Recipes
  • Quinoa & Lentil Soup
  • Kimchi Lentil Salad
Fun Fact
Lentils are one of the oldest cultivated crops, dating back over 8,000 years, cherished globally for their resilience and nutritional value!
Turmeric Lemon-Ginger Mint Tonic
Focus: Iron & Oxygen Transport
This tonic is a foundational anti-inflammatory and iron-absorption tool. Turmeric (curcumin) clears systemic inflammation that impairs iron utilization, while Ginger enhances circulation and nutrient delivery to muscles. Lemon provides Vitamin C to dramatically boost non-heme iron absorption. Peppermint soothes the digestive tract, ensuring optimal mineral uptake. Black Pepper (piperine) increases curcumin bioavailability by 2000%.
Method: Turmeric Lemon-Ginger Mint Tonic
01
Juice
Process fresh Ginger and Turmeric through a juicer or finely grate and squeeze through cheesecloth to extract their potent, active compounds.
02
Combine
Add the ginger-turmeric juice to filtered water or coconut water. Squeeze in fresh Lemon juice — the Vitamin C is critical for enhancing iron absorption in your next meal.
03
Infuse
Muddle fresh Peppermint leaves and add to the tonic. The menthol soothes the digestive tract and prepares it for optimal mineral uptake.
04
Activate
Add Black Pepper (piperine) — this single addition increases curcumin absorption by 2000%. Stir in raw honey if desired and a pinch of cayenne for circulation.
05
Serve
Pour over ice or serve warm. Drink 30 minutes before an iron-rich meal to prime your digestive system for maximum mineral absorption.
Turmeric Lemon-Ginger Mint Tonic: Nutritional Profile
Macronutrients (per serving)
15
Kcal
0g
Protein
3g
Carbohydrates
0g
Fats
0g
Dietary Fiber
Micronutrient
Key Contributions to the FORCE Pathway
Turmeric & Black Pepper Synergy
The active compound curcumin, when paired with piperine, combats inflammation that hinders iron uptake, fostering an optimal environment for oxygen transport.
Lemon's Vitamin C Boost
Vitamin C in lemon is a critical co-factor, converting non-heme iron into a more absorbable form, directly supporting hemoglobin production and efficient oxygen delivery to muscles and brain.
Ginger & Mint Circulation
Ginger enhances blood flow, ensuring nutrients reach where they're needed, while mint calms the digestive system, promoting efficient nutrient absorption for overall vitality.
Quinoa & Lentil Soup
Focus: Adaptogenic Energy & Recovery
A powerhouse of complex carbohydrates, plant-based iron, and B-Vitamins. Quinoa (iron 2.8mg/cup, complete protein) and Lentils (iron 6.6mg/cup, folate, fiber) provide the steady, slow-releasing glucose that muscles and brain require for sustained performance. Cumin and Coriander enhance digestion and mineral absorption. This soup is a cornerstone of the FORCE energy protocol — delivering nearly 10mg of plant-based iron per serving when paired with a squeeze of lemon.Method: Quinoa & Lentil Soup
01
Sauté
Heat olive oil in a large pot. Sauté onion, garlic, carrots, and celery until softened and fragrant, about 5 minutes.
02
Toast Spices
Add cumin, coriander, and turmeric. Stir for 30 seconds until the spices bloom and release their aromatic oils — this activates their bioavailable compounds.
03
Simmer
Add lentils, quinoa, and broth. Bring to a boil, then reduce to a gentle simmer for 25-30 minutes until lentils are tender and quinoa has spiraled open.
04
Season
Stir in lemon juice just before serving — the Vitamin C dramatically enhances iron absorption from the lentils and quinoa. Season with sea salt and black pepper.
05
Serve
Ladle into bowls and garnish with fresh parsley and cilantro. A drizzle of extra virgin olive oil adds healthy fats for nutrient absorption. Pair with crusty bread for a complete meal.
Quinoa & Lentil Soup: Nutritional Profile
Macronutrients (per serving)
40
Kcal
2g
Protein
6g
Carbohydrates
0.5g
Fats
3g
Dietary Fiber
Micronutrient
Key Contributions to the FORCE Pathway
Sustained Energy Complex
Quinoa and lentils provide a powerful combination of complex carbohydrates and complete protein, offering a steady release of energy to fuel prolonged physical and mental activity without spikes or crashes.
Optimized Iron Absorption
Rich in plant-based iron from lentils and quinoa, this soup is strategically paired with Vitamin C from lemon juice, dramatically increasing iron bioavailability for superior oxygen transport and reduced fatigue.
Digestive & Adaptive Support
The high fiber content promotes gut health, while adaptogenic spices like cumin and coriander aid digestion and enhance nutrient uptake, bolstering the body's resilience to stress.
Kimchi Lentil Salad
Focus: Adaptogenic Energy & Recovery
A fusion powerhouse combining the iron and protein of Lentils (6.6mg iron/cup) with the probiotic energy of Kimchi — fermented vegetables rich in Lactobacillus bacteria that enhance nutrient absorption and gut-driven energy production. The gut manufactures key neurotransmitters and absorbs iron more efficiently with a healthy microbiome. Gochugaru (Korean chili flakes) boosts circulation and thermogenesis, while Ginger and Garlic provide anti-inflammatory and immune support.
Method: Kimchi Lentil Salad
01
Sauté Aromatics
Heat sesame oil in a large pot. Sauté onion, garlic, and ginger until fragrant. Add gochugaru and stir for 30 seconds to bloom the chili flakes.
02
Add Kimchi
Stir in roughly chopped kimchi with its juice. Cook for 2-3 minutes — the fermentation acids deepen in flavor and the probiotics begin to infuse the broth.
03
Simmer Lentils
Add lentils and broth. Bring to a boil, then reduce to a simmer for 25-30 minutes until lentils are tender. The lentils will absorb the kimchi's probiotic-rich liquid.
04
Season
Stir in soy sauce/tamari and rice vinegar for depth and balance. Adjust seasoning to taste.
05
Serve
Ladle into bowls. Top with scallions, sesame seeds, and an optional soft-boiled egg for added B12 and choline. The probiotics from kimchi enhance iron absorption from the lentils.
Kimchi Lentil Salad: Nutritional Profile
This profile highlights the soup's unique blend of gut-boosting probiotics and iron-rich ingredients, optimized for sustained energy, enhanced nutrient absorption, and adaptive resilience.
Macronutrients (per serving)
60
Kcal
2g
Protein
3g
Carbohydrates
3.5g
Fats
2g
Dietary Fiber
Micronutrient
Key Contributions to the FORCE Pathway
Gut-Brain Axis Optimization
The powerful probiotics in kimchi foster a healthy gut, directly influencing neurotransmitter production and enhancing the absorption of essential nutrients, including iron, for improved mood and energy.
Enhanced Bioavailability
Fermentation in kimchi increases the bioavailability of nutrients, making the iron from lentils more accessible. This synergistic effect supports peak oxygen delivery and cellular function for robust energy.
Metabolic & Immune Boost
Gochugaru and ginger stimulate circulation and provide anti-inflammatory benefits, supporting metabolic efficiency and immune resilience, crucial for rapid recovery and sustained performance in demanding environments.
Glazed Bok Choy & Brussels Sprouts
Focus: Iron & Oxygen Transport
Cruciferous vegetables are vital for clearing metabolic waste that causes fatigue and brain fog. Bok Choy and Brussels Sprouts are rich in non-heme iron, folate, vitamin C, and sulforaphane — a compound that activates the body's detoxification pathways and supports mitochondrial function. The glaze of tamari, ginger, and garlic enhances flavor while adding circulation-boosting compounds. The natural Vitamin C in both vegetables self-enhances their own iron absorption.
Method: Glazed Bok Choy & Brussels Sprouts
01
Prep Glaze
Whisk together tamari, rice vinegar, raw honey, grated ginger, minced garlic, and chili flakes in a small bowl. This glaze delivers both flavor and circulation-boosting compounds.
02
Sear Sprouts
Heat sesame oil in a large skillet over medium-high heat. Place Brussels sprouts cut-side down and sear for 3-4 minutes until deeply golden and caramelized. Do not move them — the char develops sulforaphane.
03
Add Bok Choy
Add halved baby bok choy to the pan. Cook for 2 minutes until the white stems begin to soften but the greens remain vibrant.
04
Glaze
Pour the prepared glaze over the vegetables. Toss to coat evenly and cook for 1-2 minutes until the glaze thickens and becomes glossy.
05
Serve
Transfer to a platter. Garnish with toasted sesame seeds and fresh cilantro. The natural Vitamin C in both vegetables (160mg combined) self-enhances their own iron absorption — no additional pairing needed.
Glazed Bok Choy & Brussels Sprouts: Nutritional Profile
This profile highlights the exceptional detoxifying compounds, iron-boosting properties, and essential vitamins in these cruciferous powerhouses, optimizing cellular function and energy.
Macronutrients (per serving)
60
Kcal
3g
Protein
5g
Carbohydrates
2.5g
Fats
2g
Dietary Fiber
Micronutrient
Key Contributions to the FORCE Pathway
Detoxification & Cellular Renewal
Sulforaphane activates liver enzymes, supporting the body's natural detoxification processes and clearing metabolic waste for sustained energy and mental clarity.
Optimal Oxygen Transport
High iron content combined with natural Vitamin C ensures efficient absorption, preventing fatigue and supporting peak physical and mental performance by maximizing oxygen delivery to cells.
Inflammation Reduction
Potent anti-inflammatory compounds from the vegetables, ginger, and garlic work synergistically to reduce systemic inflammation, promoting faster recovery and resilience against stressors.
Sumac Fish Skewer
Focus: Iron & Oxygen Transport + Neuro-Structural Fuel
Fish is a premier source of Omega-3 fatty acids (1800mg), crucial for reducing inflammation that impairs iron utilization and muscle recovery. Sumac adds a citrusy tang rich in gallic acid and anthocyanins — powerful antioxidants that protect cells during high-energy output. Saffron is clinically studied for its mood-enhancing and anti-fatigue properties. The skewer format maximizes surface area for spice absorption and creates an appealing presentation.
Method: Sumac Fish Skewer
01
Step 1 - Marinate
Combine sumac, smoked paprika, cumin, olive oil, lemon juice and zest, and minced garlic in a bowl. Toss cubed fish in the marinade and refrigerate for 30 minutes. The acid from lemon begins gently curing the fish.
02
Step 2 - Bloom Saffron
Steep saffron threads in 2 tbsp warm water for 10 minutes. The threads will release their golden color and active compound (crocin) — clinically studied for anti-fatigue effects.
03
Step 3 - Skewer
Thread marinated fish onto skewers, leaving small gaps between pieces for even cooking. Drizzle with the bloomed saffron water.
04
Step 4 - Grill
Cook skewers on a hot grill or grill pan for 3-4 minutes per side until the fish is opaque and the sumac crust is lightly charred. The high heat activates the gallic acid in sumac.
05
Step 5 - Serve
Plate skewers over a bed of greens. Garnish with fresh parsley, mint, and a squeeze of lemon. The Vitamin C from lemon enhances iron absorption from the fish.
Sumac Fish Skewer: Nutritional Profile
Macronutrients (per serving)
160
Kcal
13g
Protein
1g
Carbohydrates
10g
Fats
1g
Dietary Fiber
Micronutrient
Key Contributions to the FORCE Pathway
Neuro-Structural Fuel
Omega-3 fatty acids from fish are vital for brain structure and function, reducing neural inflammation and supporting cognitive agility under pressure.
Optimized Recovery & Resilience
The combination of sumac's antioxidants and saffron's anti-fatigue properties aids cellular protection and reduces oxidative stress, promoting faster physical and mental recovery.
Enhanced Iron Utilization
Omega-3s improve iron absorption and utilization, while Vitamin C from lemon further boosts this process, ensuring optimal oxygen transport and sustained energy levels.
Chickpea & White Sweet Potato Stew
Focus: Adaptogenic Energy & Recovery
A deeply comforting stew that stabilizes blood sugar for sustained energy. White Sweet Potatoes and Chickpeas (iron 4.7mg/cup) provide a slow, steady release of complex carbohydrates — preventing the energy crashes that derail performance. Coconut milk adds healthy MCT fats for quick-burning brain fuel. The warming spice blend of cumin, coriander, and turmeric enhances circulation, reduces inflammation, and supports iron absorption.
Method: Chickpea & White Sweet Potato Stew
01
Step 1 - Sauté Base
Heat coconut oil in a large pot. Sauté diced onion and garlic until translucent. Add cumin, coriander, turmeric, and cinnamon — toast for 30 seconds until fragrant.
02
Step 2 - Build the Stew
Add cubed white sweet potatoes and stir to coat in the spice mixture. Cook for 2 minutes to lightly caramelize the edges.
03
Step 3 - Simmer
Pour in coconut milk and enough water to cover. Add chickpeas. Bring to a boil, then reduce to a gentle simmer for 20-25 minutes until sweet potatoes are fork-tender.
04
Step 4 - Finish
Squeeze in fresh lemon juice — the Vitamin C enhances iron absorption from the chickpeas (4.7mg/cup). Season with sea salt to taste. The stew should be thick and creamy.
05
Step 5 - Serve
Ladle into bowls. Garnish with fresh cilantro, toasted coconut, and a drizzle of coconut milk. The MCT fats from coconut provide quick-burning brain fuel alongside the slow-releasing complex carbs.
Chickpea & White Sweet Potato Stew: Nutritional Profile
Macronutrients (per serving)
100
Kcal
3g
Protein
12g
Carbohydrates
3.5g
Fats
6g
Dietary Fiber
Micronutrient
Key Contributions to the FORCE Pathway
Adaptogenic Energy
Complex carbohydrates and healthy fats provide a steady stream of energy, stabilizing blood sugar and preventing energy dips during demanding activities.
Gut Health Support
High fiber content from chickpeas and sweet potatoes fosters a healthy gut microbiome, which is crucial for nutrient absorption and immune resilience.
Enhanced Nutrient Uptake
Vitamin C from lemon synergizes with iron from chickpeas for optimal oxygen delivery, while warming spices improve circulation and nutrient distribution.
Meyer Lemon Cake
Focus: Sleep & Restoration (Mindful Treat)
A functional dessert that won't cause an energy crash. Almond Flour and Coconut Flour replace refined grains, providing healthy fats (vitamin E, magnesium) and sustained energy without blood sugar spikes. Meyer Lemons deliver Vitamin C and limonene — a terpene with calming, anti-anxiety properties. Ghee provides fat-soluble vitamins A, D, E, K and butyrate for gut health. Eggs contribute B12, choline, and complete protein for overnight muscle repair.
Method: Meyer Lemon Cake
01
Step 1 - Prep
Preheat oven to 350°F (175°C). Grease a 9-inch round cake pan with ghee and dust with almond flour. This prevents sticking without refined flour.
02
Step 2 - Mix Dry
Whisk together almond flour, coconut flour, baking powder, and sea salt in a large bowl. The combination of these grain-free flours provides magnesium (~80mg) and vitamin E.
03
Step 3 - Mix Wet
In a separate bowl, whisk eggs, melted ghee, raw honey, Meyer lemon juice and zest, and vanilla extract until smooth and emulsified.
04
Step 4 - Bake
Fold wet ingredients into dry until just combined — do not overmix. Pour into prepared pan and bake for 28-32 minutes until golden and a toothpick comes out clean. The almond flour creates a moist, dense crumb.
05
Step 5 - Glaze & Serve
Let cool for 10 minutes. Mix powdered coconut sugar with Meyer lemon juice and drizzle over the cake. The limonene from the lemon zest provides calming, anti-anxiety properties — making this the perfect post-dinner treat that won't disrupt sleep.
Meyer Lemon Cake: Nutritional Profile
Macronutrients (per serving)
130
Kcal
5g
Protein
2g
Carbohydrates
12g
Fats
1g
Dietary Fiber
Micronutrient
Key Contributions to the FORCE Pathway
Stable Energy Release
Grain-free flours and natural sweeteners prevent blood sugar spikes, ensuring a steady energy supply without disruptive crashes, ideal for evening consumption.
Calming & Restorative Properties
Limonene from Meyer lemons and magnesium contribute to reduced anxiety and muscle relaxation, promoting deeper, more restorative sleep.
Cellular Repair & Gut Support
Complete protein from eggs and beneficial fats from ghee provide building blocks for overnight cellular repair, while butyrate supports a healthy gut microbiome.
Blue Lotus Nervous System Moon Milk
Focus: Sleep & Restoration
The ultimate restorative nightcap. Blue Lotus is an ancient botanical known to induce deep relaxation by activating dopamine receptors and promoting parasympathetic nervous system engagement. Combined with Ashwagandha — an adaptogen clinically shown to reduce cortisol by up to 30% — this moon milk calms the adrenals after a high-energy day. Reishi mushroom supports immune recovery during sleep. Warmed oat milk provides tryptophan, and raw honey adds trace minerals.
Method: Blue Lotus Nervous System Moon Milk
01
Step 1 - Warm
Gently heat oat milk in a small saucepan over medium-low heat. Do not boil — overheating destroys the delicate compounds in Blue Lotus and reduces ashwagandha potency. Aim for a gentle steam.
02
Step 2 - Bloom
Add dried Blue Lotus petals to the warm milk and let them steep for 5-7 minutes. The petals will release their deep blue-purple pigment and active alkaloids (nuciferine, aporphine) that activate dopamine receptors.
03
Step 3 - Blend
Strain out the petals (or leave them). Whisk in ashwagandha powder, reishi mushroom powder, cinnamon, cardamom, and nutmeg. Add coconut oil or ghee — the fat is essential for absorbing the fat-soluble adaptogens.
04
Step 4 - Sweeten
Stir in raw honey once the milk has cooled slightly below 104°F (40°C). Adding honey to very hot liquid destroys its beneficial enzymes and trace minerals.
05
Step 5 - Serve
Pour into a warmed ceramic mug. The moon milk should have a soft lavender-blue hue with a warm, spiced aroma. Sip slowly 30-60 minutes before bed to allow the adaptogens and nervines to engage the parasympathetic nervous system for deep, restorative sleep.
Blue Lotus Nervous System Moon Milk: Nutritional Profile
Macronutrients (per serving)
50
Kcal
5g
Protein
10g
Carbohydrates
12g
Fats
1g
Dietary Fiber
Micronutrient
Key Contributions to the FORCE Pathway
Deep Relaxation & Stress Reduction
Blue Lotus and Ashwagandha work synergistically to calm the nervous system, significantly reducing stress hormones and inducing profound relaxation.
Enhanced Sleep Quality
Ingredients like Tryptophan and the gentle warmth of oat milk promote the natural production of sleep-inducing hormones, ensuring deeper, more restorative rest.
Immune & Adrenal Support
Reishi mushroom aids immune recovery during sleep, while Ashwagandha supports adrenal health, helping the body bounce back from daily stressors.
FORCE Pathway: Key Takeaways
The following values represent the full menu experience — a single serving of each item in the FORCE Pathway. (Note: Total calories are based on an an average single serving of each dish.)
Complete Nutritional Profile
615
Total Kcal
28g
Total Protein
42g
Total Carbohydrates
33g
Total Fats
16g
Total Dietary Fiber
Health Benefits of the Full Menu
Iron Absorption Optimized
The Turmeric Tonic primes the digestive system with Vitamin C before iron-rich meals. Bok Choy & Brussels Sprouts self-enhance their own iron absorption with built-in Vitamin C (160mg). Every iron source is strategically paired.
Sustained Energy Protocol
Quinoa & Lentil Soup and Chickpea & Sweet Potato Stew deliver slow-releasing complex carbohydrates and plant-based iron (~18mg combined) — preventing energy crashes throughout the day.
Gut-Driven Recovery
Kimchi Lentil Soup introduces Lactobacillus probiotics that enhance nutrient absorption and support the gut-energy axis — the gut manufactures key compounds for energy metabolism.
Omega-3 & Anti-Fatigue
The Sumac Fish Skewer delivers 1800mg Omega-3s and saffron — clinically studied for anti-fatigue and mood-enhancing properties — supporting overnight muscle recovery.
Deep Restorative Sleep
The Blue Lotus Moon Milk provides powerful adaptogens (Ashwagandha, Reishi) and nervines (Blue Lotus) to reduce cortisol by up to 30%, while the Meyer Lemon Cake offers a gentle, blood-sugar-stable treat that won't disrupt sleep.
Come Again.
Thank you for experiencing the FORCE Pathway.
Every dish in this menu was designed with intention — to fuel your energy, restore your body, and optimize your recovery. This is just the beginning. Explore our full calendar of seasonal menus or start your next functional pathway.