In The Kitchen Archives - Thrive Carolinas

Sea Bass Wrapped in Prosciutto with Macadamia Pesto

September 9, 2025

Looking for a dish that feels indulgent yet offers powerful health benefits? This sea bass wrapped in prosciutto and topped with creamy macadamia pesto is the perfect blend of flavor, elegance, and nutrition. Why Macadamia Nuts? Though often overlooked, macadamia nuts are a nutritional powerhouse, and even said to be Queen Elizabeth’s favorite nut. Here’s why they deserve a place on your plate: Low in omega-6s & carbs – easier on inflammation and blood sugar balance Rich in monounsaturated fats – similar to heart-healthy olive oil Packed with omega-7s (palmitoleic acid) – shown to reduce inflammation, improve insulin sensitivity, and lower LDL cholesterol by up to 30% Boost satiety & metabolism – helping you feel fuller, longer Low in phytic acid – allowing better absorption of key...

Figs, Fennel & Gorgonzola over Greens with Champagne Vinaigrette

September 2, 2025

In The Kitchen

Late summer into fall is fig season, the perfect time to enjoy this colorful, nutrient-rich salad. Not only is it delicious, it’s packed with health benefits: Gut Health & Immunity: Figs provide prebiotic nutrients that nourish beneficial gut bacteria, reducing inflammation and supporting immune function. Fiber & Polyphenols: Figs are a great source of fiber and contain polyphenols in higher amounts than red wine or tea. These compounds support heart health, brain health, and help reduce oxidative stress. Balanced Indulgence: While figs are naturally higher in sugar, enjoying them in moderation (paired with greens, nuts, and protein) makes for a perfectly balanced dish. This recipe pairs sweet figs with crisp fennel, creamy Gorgonzola, and crunchy pistachios—topped with a bright champagne vinaigrette. Ingredients 1 medium bulb of fennel,...

Miso Glazed Salmon

August 26, 2025

In The Kitchen

With busy fall schedules, it’s tempting to reach for takeout, but quick doesn’t have to mean unhealthy. This Miso Glazed Salmon is packed with flavor, protein, and nutrients, and it comes together in less time than it takes to order delivery. Pair it with sautéed bok choy or rice for a wholesome weeknight meal. Ingredients 4 salmon fillets (equal size) Salt and black pepper ¼ cup white miso paste 2 Tbsp soy sauce (or tamari for gluten-free) 1 Tbsp coconut sugar (or honey/maple syrup) 1 Tbsp seasoned rice vinegar 1 tsp toasted sesame oil 2 green onions, chopped ¼ cup fresh cilantro leaves 1 tsp sesame seeds Avocado oil (for baking dish) Optional side: 1 Tbsp coconut or sesame oil 4–5 baby bok choy, sliced 2 tsp...

Spicy Hummus

August 19, 2025

In The Kitchen

Spicy Hummus If you’re looking to elevate your snack game, this spicy twist on classic hummus is the perfect way to add a little kick. Packed with protein, fiber, and healthy fats, it’s a nutrient-dense dip that pairs beautifully with crisp veggies, whole-grain chips, or even as a spread on sandwiches and wraps. Ingredients 2 cups chickpeas (cooked or canned, drained and rinsed) ¼ cup tahini 4 garlic cloves, peeled 2 tablespoons tomato paste 2 tablespoons hot sauce or sriracha (we love Franks or Fix Sriracha) 1 teaspoon ground cumin 1 teaspoon onion powder 5 tablespoons avocado oil ½ cup olive oil ¼ cup filtered water (or reserved liquid from canned chickpeas) Directions Add chickpeas, tahini, garlic, tomato paste, hot sauce, cumin, onion powder, avocado oil, and olive...

High-Protein Cottage Cheese Bowl with Peaches & Pistachios

August 12, 2025

In The Kitchen

Cottage cheese has taken center stage lately, and for good reason! This powerhouse food is high in protein, low in carbs, and makes the perfect base for healthy, energizing recipes. Whether you need a no-fuss breakfast or a quick afternoon snack, this High-Protein Cottage Cheese Bowl with Peaches & Pistachios comes together in minutes and keeps you feeling full and satisfied. Ingredients (Serves 1) ½ cup 2% or low-fat cottage cheese (we love Good Culture 2%) ¼ cup salted pistachios 1 medium ripe peach, pitted and diced ¼ tsp cinnamon (optional, for extra flavor) Instructions Spoon the cottage cheese into a small bowl. Top with diced peach and sprinkle with pistachios. If desired, dust with cinnamon for a hint of warmth and spice. Enjoy immediately! Nutrition Facts (per...

Fresh & Creamy Salsa with Avocado

August 5, 2025

In The Kitchen

Celebrate peak tomato season with this vibrant, healthy twist on classic salsa. Tomatoes are at their best this time of year, whether you’re picking them up from your CSA box or the local farmers' market. This fresh salsa is the perfect way to showcase its flavor, bright, zesty, and full of nutrients. Serve it over grilled chicken or fish, scoop it with your favorite tortilla chips, or just enjoy it by the spoonful. Either way, it’s a simple, wholesome recipe you’ll return to all summer long. Ingredients 1 lb. ripe tomatoes 2 green onions (white and green parts) ½ small red onion 2 garlic cloves 1 large jalapeño, stem and seeds removed ¼ cup fresh cilantro 2 tablespoons fresh lime juice 1 teaspoon ground cumin 1 teaspoon salt ...

Thriver Recipe: Balsamic Salad with Crunchy Chickpeas

July 22, 2025

In The Kitchen

We love it when our Thrive community shares their favorite seasonal recipes, and this week’s submission comes from a family member of longtime Thriver Mary Dare Mayeux. Her niece-in-law @nutrition.by.newton shares healthy meal inspirations over on Instagram and sent us her go-to summer salad. This simple recipe is an excellent upgrade to any summer salad. The dressing is tangy and fresh, while the chickpeas add a satisfying crunch and protein boost. Balsamic Salad Dressing Ingredients: 1/2 cup olive oil or avocado oil 1/2 cup balsamic vinegar Juice of 1/2 lemon 2 Tbsp Dijon mustard 1 Tbsp dried oregano 1 tsp black pepperSalt to taste Instructions: Add all ingredients to a bowl and whisk until smooth and well combined. Crispy Chickpeas Ingredients: 1 can chickpeas, drained and rinsed 2 Tbsp olive oil ...

Thriver Recipe: Berry Chia Bites

July 15, 2025

In The Kitchen

This Thriver recipe comes from Mary, and it’s a delicious one! Her Berry Chia Bites are a refreshing, nutrient-dense treat rich in antioxidants, omega-3 fatty acids, and fiber. Perfect for a midday pick-me-up or a healthy dessert, these bites are as functional as they are flavorful. Makes 8–10 bites | Gluten-Free | Dairy-Free | Optional Probiotic Boost Ingredients 1 (6 oz) package fresh raspberries (or berry of choice: strawberries, blueberries, blackberries) 2 Tbsp chia seeds ½ tsp raw honey (optional, based on sweetness of berries) ½ – ¾ cup dark chocolate chips (72% cacao or higher) ½ tsp coconut oil Optional Add-In: 1–2 Tbsp plain probiotic Greek yogurt for added creaminess and gut health support Instructions Mash & Mix: In a bowl, mash the berries with a fork until smooth. Stir...

Thriver Recipe: Turkey BLT Salad Recipe

June 24, 2025

In The Kitchen

We're kicking off our Summer Recipe Contest with a yummy Turkey BLT Salad recipe from Chelsea L Allard. This delicious turkey BLT salad recipe combines the classic flavors of a BLT sandwich with the light, refreshing textures of a healthy salad. Enjoy it as an entrée salad for lunch or dinner. This recipe serves four but can easily be scaled down for a single serving. Thank you, Chelsea, for kicking off our Summer Thriver recipe contest with a bang! If you would like to view the original recipe on Chelsea's blog feel free to click here! You can follow Chelsea on Instagram HERE and Facebook HERE Don't forget you can submit your favorite summer recipe for a chance to win two tickets to an upcoming cooking class! - Learn...

Zucchini Sauce – A Light, Summer-Friendly Pasta Topper

June 16, 2025

In The Kitchen

This simple, nourishing zucchini sauce is perfect for summer and packed with fiber, antioxidants, and flavor. It’s a great way to use seasonal produce in a way that feels indulgent but supports your wellness goals. Ingredients 5 medium zucchini (peeled into julienne strips, then chopped – a food processor works great!) 1 medium onion, minced 3 garlic cloves, minced ¾ cup filtered water 2 Tbsp extra virgin olive oil Salt and pepper, to taste ½ cup panko breadcrumbs Freshly grated parmesan (optional, for topping) Instructions Prep the zucchini: Using a julienne peeler, peel the zucchini into thin strips and set aside. Then chop the remaining zucchini into small pieces. A food processor can help speed this up. Sauté the aromatics: In a large saucepan, heat 2 Tbsp...

zucchini sauce

Women’s Care

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In The Kitchen

Sea Bass Wrapped in Prosciutto with Macadamia Pesto

Figs, Fennel & Gorgonzola over Greens with Champagne Vinaigrette

Miso Glazed Salmon

Spicy Hummus

High-Protein Cottage Cheese Bowl with Peaches & Pistachios

Fresh & Creamy Salsa with Avocado

Thriver Recipe: Balsamic Salad with Crunchy Chickpeas

Thriver Recipe: Berry Chia Bites

Thriver Recipe: Turkey BLT Salad Recipe

Zucchini Sauce – A Light, Summer-Friendly Pasta Topper

Where is a Patient to Go? Planning Unplanned Medical Care

Grilled Mediterranean Chicken Kebobs

Monday Motivation: Garlic & Gut Health

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