In The Kitchen Archives - Thrive Carolinas

Grilled Mediterranean chicken kebobs with peppers and onions served with tzatziki sauce

Grilled Mediterranean Chicken Kebabs

June 16, 2026

As grilling season returns, these Grilled Mediterranean Chicken Kebabs remain one of our favorite healthy dinner recipes. Marinated in extra-virgin olive oil, fresh lemon juice, garlic, and herbs, these colorful skewers deliver bold flavor while supporting a Mediterranean-style eating pattern. One reason Mediterranean cuisine continues to rank among the healthiest eating approaches in the world is its focus on simple ingredients: lean proteins, vegetables, healthy fats, herbs, and fresh citrus. These kebabs bring all of those principles together in one easy meal. Perfect for backyard cookouts, meal prep, or weeknight dinners, these chicken kebabs pair beautifully with a cucumber tzatziki sauce, Greek salad, or grilled vegetables. Why We Love This Recipe High in protein and naturally gluten-free Rich in Mediterranean herbs and heart-healthy olive oil Easy to prepare...

Healthy Waldorf chicken salad with apples, grapes, walnuts, and BBQ-seasoned chicken

Cleaned-Up Waldorf Salad

June 9, 2026

In The Kitchen

Need a dish to bring to a gathering? This Cleaned-Up Waldorf Salad is always a crowd-pleaser. It's packed with lean protein, crisp fruit, crunchy vegetables, and heart-healthy walnuts, all tossed in a lighter dressing made with Greek yogurt and avocado mayonnaise. One of the best meal-prep strategies is cooking protein in advance. A batch of seasoned chicken tenderloins can be used throughout the week for salads, grain bowls, wraps, and quick dinners. In this recipe, we use homemade Southernly BBQ-seasoned chicken to elevate a classic Waldorf salad with extra flavor and nutrition. BBQ Chicken Ingredients 2 lbs organic chicken tenderloins 2–3 teaspoons Southernly BBQ Seasoning (recipe below) Directions Preheat oven to 375°F. Season chicken tenderloins with BBQ seasoning and place on a baking sheet. Bake for 25–28 minutes, or until...

Creamy truffled cauliflower soup topped with roasted shallots and shiitake mushrooms

Truffled Cauliflower Soup with Shiitakes and Shallots

June 2, 2026

In The Kitchen, Uncategorized

When cooler weather arrives, few things are more comforting than a warm bowl of soup. This creamy truffled cauliflower soup delivers rich flavor while packing in nutrient-dense ingredients that support overall wellness. Roasted cauliflower, garlic, cashew cream, earthy shiitake mushrooms, and crispy shallots create a restaurant-worthy soup without relying on heavy cream. Fun Food Facts Cauliflower is a cruciferous vegetable that contains sulforaphane, a plant compound known for supporting the body's natural detoxification processes. Just one cup provides more than 70% of your daily vitamin C needs. Cashews provide heart-healthy monounsaturated fats along with magnesium and vitamin K, two nutrients that support bone health. Shallots contain antioxidants, including quercetin and sulfur-containing compounds, which have been studied for their role in supporting cardiovascular and immune health. Ingredients For the Soup 1 head...

Cashew crusted cod over cauliflower rice with lemongrass salsa

Cashew Crusted Cod with Screaming Lemongrass Salsa over Cauliflower Rice

May 26, 2026

In The Kitchen

This flavorful cod dish brings restaurant-style texture and bold flavor into a lighter, nutrient-dense meal. A crunchy cashew curry crust pairs perfectly with a bright lemongrass-cilantro sauce and creamy coconut cauliflower rice for a balanced dinner packed with protein and anti-inflammatory ingredients. Curry powder contains turmeric, a spice known for its antioxidant and anti-inflammatory properties. Cod is a lean white fish rich in protein, selenium, and B vitamins while remaining low in mercury and calories. Cashew Crusted Cod Ingredients 4 cod filets, 2–3 oz each Cashew “Buttermilk” 1 cup cashew milk 1 tablespoon lemon juice Cashew Curry Coating 1 1/2 cups raw cashews 1 teaspoon salt 1/4 teaspoon cayenne pepper 3/4 teaspoon garlic powder 1 1/2 teaspoons sweet curry powder 1 1/2 teaspoons smoked paprika 3 tablespoons arrowroot or cornstarch Directions ...

Crustless high-protein quiche with chorizo, spinach, leeks, and goat cheese

Crust Free High Protein Chorizo Leek and Spinach Quiche

May 19, 2026

In The Kitchen

This crust-free high-protein quiche is packed with savory chorizo, sautéed leeks, spinach, creamy goat cheese, and a protein boost from eggs and cottage cheese. Without a traditional crust, it stays lighter while still feeling rich and satisfying.Perfect for breakfast, brunch, meal prep, or even breakfast-for-dinner, this quiche delivers bold flavor while keeping the ingredient list simple and nourishing. Why We Love This Recipe High in protein from eggs, cottage cheese, and chorizo Crust-free for a lighter, gluten-friendly option Great for meal prep and reheats beautifully Balanced with savory spice, greens, and creamy goat cheese Ingredients 1 cup cooked chorizo sausage, crumbled 1/8 cup leek, thinly sliced (white portion only) 2 garlic cloves, minced 6 eggs 1/2 cup 2% cottage cheese 1/4 cup super fine almond flour 1...

Shrimp Fried Rice Bowl

May 12, 2026

In The Kitchen

This Shrimp Fried Rice Bowl brings takeout-style flavor into your kitchen with cleaner ingredients, plenty of vegetables, and a satisfying balance of protein, fiber, and savory flavor. Shrimp cooks quickly, brown rice adds staying power, and the mix of cabbage, carrots, mushrooms, snow peas, ginger, and garlic gives this bowl color, crunch, and depth. Ingredients 1 lb peeled, deveined shrimp, cut into 1/2-inch pieces 1 teaspoon salt 1/4 teaspoon white pepper 1/2 teaspoon cayenne pepper 3 tablespoons avocado oil, divided 2 teaspoons toasted sesame oil, divided 3 tablespoons soy sauce 1 tablespoon oyster sauce 1 teaspoon coconut sugar 1 bag coleslaw mix, divided 1/2 cup shredded carrots 10 oz shiitake mushrooms, cleaned, stemmed, and cut into strips 1/2 cup snow peas, cut into diagonal strips 3 green...

Spicy Hummus

May 5, 2026

In The Kitchen

Spicy Hummus This spicy hummus adds bold flavor to a classic staple. Made with chickpeas, tahini, garlic, and a kick from hot sauce or sriracha, it’s a simple way to elevate snacks, appetizers, or meals. Smooth, creamy, and customizable in heat level, this hummus is perfect for dipping, spreading, or adding to bowls and wraps. Ingredients 2 cups chickpeas 1/4 cup tahini 4 garlic cloves 2 tablespoons tomato paste 1 teaspoon onion powder 1 teaspoon ground cumin 2 tablespoons hot sauce or sriracha 5 tablespoons avocado oil 1/2 cup olive oil 1/4 cup filtered water (adjust as needed) Directions Add chickpeas, tahini, garlic, tomato paste, onion powder, cumin, hot sauce, avocado oil, and olive oil to a food processor. Blend until smooth. Slowly add filtered water while blending until...

Risotto-style pasta with asparagus, wild mushrooms, lemon zest, and Parmesan

Risotto-Style Pasta with Asparagus and Wild Mushrooms

April 28, 2026

In The Kitchen

This risotto-style pasta brings the comfort of a creamy pasta dish without relying on heavy cream. Instead of boiling pasta in water and draining it, this method slowly cooks the pasta in warm broth, similar to traditional risotto. The result is a flavorful, silky dish in which the pasta absorbs more depth from the broth while developing its own naturally rich texture. Asparagus and wild mushrooms make this a beautiful spring-inspired meal, adding color, texture, and nutrition. Finish with lemon zest and fresh Parmesan for brightness and balance. Fun Food Facts Cooking pasta risotto-style, sometimes called pasta risotto or one-pot pasta, allows the pasta to absorb broth as it cooks. This can enhance flavor without requiring excess fat and may help retain more nutrients than boiling pasta in...

Fiber-rich fruits vegetables and fermented foods that support gut health and the microbiome

Eat for Your Gut: Simple Ways to Support Your Microbiome Naturally

April 28, 2026

Blog, Functional and Integrative Medicine, Healthy Eating, Healthy Life, In The Kitchen, Lifestyle, Lifestyle Medicine, Nutrition

A diet that supports gut health must also support the microbiome—your community of beneficial gut bacteria. This starts with removing common disruptors and focusing on foods that nourish and protect the gut lining. A gut-friendly diet should minimize processed ingredients such as hydrogenated oils, high fructose corn syrup, preservatives, and additives. It should also be low in added sugars and GMO foods that are often exposed to higher levels of pesticides. The more anti-inflammatory the diet, the better it supports the gut mucosa and overall digestive health.If you are actively trying to heal your gut, a structured approach like an elimination diet can be a helpful starting point. From there, the goal is to rebuild with foods that support balance and diversity in the microbiome.A gut-supportive...

Sheet-pan breakfast with baked eggs, sweet potatoes, Brussels sprouts, shallots, and chorizo

Sheet-Pan Breakfast (or Brunch)

April 21, 2026

In The Kitchen

This sheet-pan breakfast is one of those simple, flexible meals that work just as well for a weekend brunch as they do for an easy weeknight dinner. Roasted sweet potatoes, Brussels sprouts, shallots, and chorizo create a savory base, while baked eggs bring everything together for a balanced, protein-rich meal. It’s colorful, satisfying, and ideal for feeding a small group without much fuss or cleanup. Ingredients 1 sweet potato, peeled and cubed 2 large shallots, halved and sliced 2 cups Brussels sprouts, trimmed and quartered 2 tablespoons olive oil 1 teaspoon garlic powder 1 teaspoon onion powder 1 teaspoon smoked paprika 1/2 teaspoon red pepper flakes 1 pound cooked chorizo (optional) 4–6 eggs Additional red pepper flakes or Parmesan cheese, if desired Directions Preheat oven to 425°F. In...

Women’s Care

Women’s Care

Women’s Care

Women’s Care

In The Kitchen

Grilled Mediterranean Chicken Kebabs

Cleaned-Up Waldorf Salad

Truffled Cauliflower Soup with Shiitakes and Shallots

Cashew Crusted Cod with Screaming Lemongrass Salsa over Cauliflower Rice

Crust Free High Protein Chorizo Leek and Spinach Quiche

Shrimp Fried Rice Bowl

Spicy Hummus

Risotto-Style Pasta with Asparagus and Wild Mushrooms

Eat for Your Gut: Simple Ways to Support Your Microbiome Naturally

Sheet-Pan Breakfast (or Brunch)

Where is a Patient to Go? Planning Unplanned Medical Care

Grilled Mediterranean Chicken Kebobs

Monday Motivation: Garlic & Gut Health

Contact

Welcome to Thrive

Working Hours

Cart

Women’s Care

Women’s Care

Women’s Care

In The Kitchen

Contact