In The Kitchen Archives - Thrive Carolinas

picture of Nancy's chicken onion avocado black bean bowl

Chicken & Black Bean Quinoa Bowls with Avocado Jalapeño Sauce

July 21, 2026

These colorful quinoa bowls are proof that healthy eating doesn't have to be complicated. Packed with lean protein, fiber, healthy fats, and vibrant vegetables, this meal is perfect for meal prep, easy lunches, or a satisfying weeknight dinner. While there are several components, each one is simple to prepare, and many can cook simultaneously. Make everything ahead of time and assemble fresh bowls throughout the week. Why We Love This Recipe Over 30 grams of protein per serving Rich in fiber to help keep you full Great for meal prep and make-ahead lunches Naturally gluten-free Loaded with colorful vegetables and healthy fats Quick Pickled Onions Ingredients 1/2 medium red onion, thinly sliced 1/4 cup apple cider vinegar 1 1/2 tablespoons coconut sugar 1 teaspoon salt Directions Whisk together vinegar, coconut sugar, and...

Watermelon Season Recipes: Grilled Watermelon & Tomato Gazpacho

July 7, 2026

In The Kitchen, Uncategorized

It's Watermelon Season! Nothing says summer quite like a ripe, juicy watermelon. Beyond being refreshing on a hot day, watermelon is naturally hydrating; it's about 90% water and provides vitamin C, vitamin A, and the antioxidant lycopene. While watermelon is relatively low in calories (about 46 calories per cup), it is naturally higher in carbohydrates than many other fruits. Enjoying it in whole-fruit form and pairing it with protein or healthy fats can help create a more balanced snack. Try serving watermelon with plain Greek yogurt, cottage cheese, feta cheese, or a handful of nuts to help slow carbohydrate absorption and keep you feeling satisfied. Below are two of our favorite ways to enjoy this summertime favorite. Grilled Watermelon with Hot Honey, Lime & Feta Grilling caramelizes the natural sugars...

Flank Steak with Chimichurri Sauce

June 28, 2026

In The Kitchen

A Flavorful and Easy Grilled Steak Recipe This flank steak with chimichurri sauce is a delicious, protein-packed dish that combines bold flavors and fresh herbs. The marinated steak is perfectly grilled, while the chimichurri sauce adds a tangy, herbaceous finish. This Argentinian-inspired recipe is healthy and flavorful, perfect for summer grilling or a quick weeknight dinner. Ingredients For the Steak Marinade: ¼ cup soy sauce 1 tablespoon coconut sugar ½ teaspoon crushed red pepper flakes (optional) 16 oz tri-tip steak or raw flank steak For the Chimichurri Sauce: 1 cup fresh cilantro 1 cup flat-leaf parsley ¼ cup red wine vinegar 2 cloves garlic 1 tablespoon olive oil ¼ teaspoon salt Optional Garnishes: Additional fresh herbs for serving Instructions Step 1: Marinate the Steak In a mixing bowl, whisk together soy sauce, coconut...

Crispy shrimp toasts topped with homemade Yum Yum sauce, sesame seeds, and green onions

Shrimp Toasts with Homemade Yum Yum Sauce

June 23, 2026

In The Kitchen

Looking for an appetizer that feels restaurant-worthy but comes together with simple ingredients? These Shrimp Toasts are crispy, savory, and packed with flavor. Wild-caught shrimp, sesame oil, green onions, and tamari are blended into a flavorful spread, then baked on toasted baguette slices until golden and bubbly. Finished with a drizzle of homemade Yum Yum Sauce, these shrimp toasts make a perfect party appetizer, game-day snack, or entertaining dish. Why We Love This Recipe High in protein from shrimp Quick and easy appetizer for gatherings Crispy, crunchy texture with savory umami flavor Can easily be made gluten-free using GF bread and tamari Homemade Yum Yum Sauce skips many of the additives found in bottled versions Shrimp Toasts Ingredients 1/2 pound wild-caught shrimp, peeled 2 teaspoons toasted sesame oil 2 green...

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

Grilled Mediterranean Chicken Kebabs

June 16, 2026

In The Kitchen

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...

Women’s Care

Women’s Care

Women’s Care

Women’s Care

In The Kitchen

Chicken & Black Bean Quinoa Bowls with Avocado Jalapeño Sauce

Watermelon Season Recipes: Grilled Watermelon & Tomato Gazpacho

Flank Steak with Chimichurri Sauce

Shrimp Toasts with Homemade Yum Yum Sauce

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

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