In The Kitchen Archives - Thrive Carolinas

Freshly baked cranberry pumpkin muffins topped with pumpkin seeds on a cooling rack, surrounded by fall leaves and a small bowl of maple cream cheese.

Protein-Packed Cranberry Pumpkin Muffins

October 22, 2025

Move over, pumpkin spice latte! These Protein-Packed Cranberry Pumpkin Muffins deliver all the cozy fall flavor you crave — without the sugar crash. They’re made with real pumpkin puree, gluten-free flour, and a boost of clean protein to keep you fueled all morning. Add a couple of eggs and a side of fruit, and you’ve got a balanced breakfast that tastes like dessert (but works like fuel). Ingredients Dry Ingredients: 1¼ cups gluten-free baking flour (or regular flour if preferred) ½ cup whey protein powder (unflavored or vanilla) 2 teaspoons pumpkin pie spice 1 teaspoon baking soda ½ teaspoon salt Wet Ingredients: 1 (15-oz) can pure pumpkin puree (not pumpkin pie filling) ½ cup coconut sugar 2 large eggs ¼ cup coconut oil, melted ¼ cup pure maple syrup 1...

Close-up of colorful Mexican street corn in a skillet, garnished with cilantro, green onions, and crumbled cotija cheese.

Mexican Street Corn (Elote-Inspired Skillet)

October 14, 2025

In The Kitchen

A light, zesty twist on the classic street food favorite, full of flavor, color, and nutrition. This simple side dish brings all the vibrant taste of traditional Mexican street corn without the mess of grilling. It’s a perfect companion for summer dinners, taco nights, or a protein-packed lunch bowl. Ingredients 4 fresh ears of corn, shucked (or 2 cups thawed frozen kernels) 2 garlic cloves, minced 1 red bell pepper, finely diced 2 green onions, chopped - white and green parts separated 2 tablespoons lime juice 1 teaspoon lime zest 2 tablespoons butter or avocado oil 2 teaspoons chili powder ½ teaspoon cayenne pepper (optional for heat) ¼ cup plain Greek yogurt 2 ounces cotija cheese, crumbled (or feta as a substitute) 2 tablespoons fresh cilantro, chopped Directions ...

Yellow Tomato Gazpacho with Poached Shrimp

October 7, 2025

In The Kitchen

A refreshing, nutrient-packed summer recipe that’s light, vibrant, and full of flavor. When the weather heats up, this chilled yellow tomato gazpacho makes the perfect no-cook meal — bright, tangy, and bursting with antioxidants. Paired with tender poached shrimp, it’s a refreshing and protein-rich dish ideal for lunch, dinner, or entertaining guests. Ingredients Gazpacho: 2 lbs. ripe yellow tomatoes, washed, cored, and quartered ¾ cup chopped Vidalia onion ½ cup chopped yellow bell pepper 2 garlic cloves, chopped 3 Tbsp fresh lime juice ⅓ cup extra-virgin olive oil Salt and pepper to taste ⅓ cup diced English cucumber (for garnish) 16 cilantro leaves (for garnish) Poached Shrimp: 1½ to 2 quarts water 2 tsp sea salt or kosher salt 2 Tbsp Old Bay seasoning ½ lb. medium shrimp, peeled...

Asian Cucumber Sesame Salad

September 30, 2025

In The Kitchen

If your garden or local market has blessed you with a bumper crop of cucumbers, this refreshing Asian-inspired cucumber sesame salad is the perfect way to put them to good use. Light, crisp, and full of flavor, it’s an easy side dish that pairs beautifully with grilled meats, rice bowls, or summer picnics. Most of the ingredients are pantry staples or easily found in the Asian section of your grocery store. This dish is quick to prepare, naturally nutrient-rich, and packed with antioxidants and healthy fats from sesame oil and seeds. Ingredients 3 cups thinly sliced cucumbers (peeled unevenly or scored with a fork for a decorative edge; halved for more flavor exposure) 3 green onions, chopped (both white and green parts) 1 garlic clove, finely minced ...

Japanese-Inspired Chicken & Cabbage Pancakes with Homemade Yum Yum Sauce

September 23, 2025

In The Kitchen

Looking for a fun, flavorful twist on dinner? These Japanese-inspired chicken and cabbage pancakes are our take on okonomiyaki, a savory Japanese street food dish in pancake form. Packed with protein and vegetables, pan-fried until golden, and finished with a drizzle of creamy homemade yum yum sauce, they’re a balanced dish that feels indulgent yet nourishing. The recipe is flexible; you can use ground chicken or shredded leftover chicken, swap in your favorite vegetables, and even make the sauce and batter ahead of time for a quick weeknight meal. Ingredients For the Pancakes 1 tbsp avocado oil (plus more for cooking) 1½ cups shredded cabbage 1 lb ground chicken (or leftover shredded chicken) 2 large eggs 1 tsp toasted sesame oil ¼ cup almond flour 1 tbsp soy...

Quick Mediterranean Salad

September 16, 2025

In The Kitchen

Looking for a fast, flavorful way to get more vegetables into your day? This Quick Mediterranean Salad is a colorful mix of fresh produce, creamy avocado, hearty beans, and tangy marinated artichokes, all tossed together in minutes. It’s proof that eating healthy doesn’t have to be complicated. With simple pantry staples, you can create a nutrient-rich dish that serves as a light lunch, a side salad, or even a quick dinner. Mediterranean-inspired meals are known for their heart-healthy benefits. This recipe is rich in fiber, healthy fats, antioxidants, and plant-based protein—perfect for supporting energy, digestion, and overall wellness. Ingredients 1 cup cherry tomatoes, halved 2 ripe avocados, diced 2 (6.5 oz) jars marinated artichokes, halved (save the brine for extra dressing) ½ cup crumbled feta cheese 1 can...

Sea Bass Wrapped in Prosciutto with Macadamia Pesto

September 9, 2025

In The Kitchen

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...

Cooking at Home: A Non-negotiable Tool to Optimize Health

September 3, 2025

Dietitian Services, Dr NP, Health, Health Hints, Healthy Eating, Healthy Life, In The Kitchen, Lifestyle, Lifestyle Medicine, Weight Management

“Any valuable tool should be simple. That does not mean it will be easy, but if it does need to be simple.” One of the most powerful tools for optimizing your health is a balanced diet. The only way to truly control your diet is to cook at home. When you cook your food, you know where the ingredients came from and what you put into the recipes. That is why we are so passionate about sharing kitchen ideas and recipes. Even before opening our doors at Thrive, we provided cooking classes at Whole Foods. We know that to aid our patients on their health journey, motivating them to cook is key. Cooking does not have to be intimidating or complicated. The more you make cooking at home a...

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...

Women’s Care

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Women’s Care

Women’s Care

In The Kitchen

Protein-Packed Cranberry Pumpkin Muffins

Mexican Street Corn (Elote-Inspired Skillet)

Yellow Tomato Gazpacho with Poached Shrimp

Asian Cucumber Sesame Salad

Japanese-Inspired Chicken & Cabbage Pancakes with Homemade Yum Yum Sauce

Quick Mediterranean Salad

Sea Bass Wrapped in Prosciutto with Macadamia Pesto

Cooking at Home: A Non-negotiable Tool to Optimize Health

Figs, Fennel & Gorgonzola over Greens with Champagne Vinaigrette

Miso Glazed Salmon

Where is a Patient to Go? Planning Unplanned Medical Care

Grilled Mediterranean Chicken Kebobs

Monday Motivation: Garlic & Gut Health

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