In The Kitchen Archives - Thrive Carolinas

Fresh whole foods including fruits vegetables and herbs representing food as medicine

Food as Medicine: Simple Ways to Unlock the Power of What You Eat

April 13, 2026

Healthy Eating, Healthy Life, In The Kitchen, Lifestyle, Lifestyle Medicine

How can food be used as medicine? Food can act as medicine by providing nutrients and phytochemicals that reduce inflammation, support gut health, and improve nutrient absorption. Choosing whole foods, combining ingredients strategically, and preparing foods properly can significantly enhance their health benefits. By Nancy A. Palermo, MDEdited By Thrive CarolinasIt is often said, “The fountain of youth begins in your kitchen.” And truly, no daily health intervention is more meaningful or impactful than choosing the right foods to eat. When we treat our kitchen as a “farmacy” and focus on quality, nutrient-dense whole foods, we have the power to reduce inflammation, improve gut health, prevent chronic disease, support a healthy weight, and ultimately shift the longevity clock in our favor. Researchers in nutrition science continue to show that...

Shredded Brussels Sprout Salad with Macadamia Nuts and Champagne Vinaigrette

March 31, 2026

In The Kitchen

This crisp, flavor-packed salad is a fresh way to enjoy Brussels sprouts beyond roasting season. Thinly sliced raw Brussels sprouts create a hearty base, while creamy goat cheese, crunchy macadamia nuts, and a bright champagne vinaigrette bring balance to every bite. It’s a beautiful side dish for entertaining, a strong meal-prep option, or an easy way to add more fiber and texture to your table. Ingredients For the Salad 1 pound Brussels sprouts, peeled and thinly sliced 1 medium shallot, thinly sliced 1 garlic clove, minced 1/2 cup salted macadamia nuts, roughly chopped 6 ounces crumbled goat cheese 1/2 cup pea shoots (optional) For the Champagne Vinaigrette 1/4 cup champagne vinegar 4 tablespoons olive oil 1 teaspoon Dijon mustard 1 teaspoon hot honey Directions In a small bowl, whisk together...

High-Protein Egg Muffins

March 24, 2026

In The Kitchen

These egg muffins are a simple, high-protein solution for busy mornings. Packed with vegetables and balanced with cottage cheese for added protein and texture, they’re easy to prep ahead and reheat throughout the week. Ingredients 6 eggs 1/4 cup egg whites 1/2 cup 2% cottage cheese 1 cup chopped vegetables 2 tbsp green onions, chopped 2 tbsp red pepper, minced 1/4 cup sliced mushrooms 1/4 cup chopped onions 1/4 cup arugula 1/4 cup pea shoots Salt and pepper to taste 1 tbsp olive oil Directions Preheat oven to 350°F. Heat olive oil in a pan. Sauté mushrooms, red pepper, and onions for about 4 minutes until softened. Add arugula and pea shoots and cook until wilted. Add green onions and sauté for another minute. In a bowl,...

Guacamole with toasted cumin, lime, cilantro, and fresh avocado in a bowl

Healthy Guacamole with Cumin, Cilantro & Lime

March 17, 2026

In The Kitchen

Guacamole with Toasted Cumin As temperatures warm up, we naturally gravitate toward the outdoors and fresh, simple recipes that come together quickly. This Thrive original guacamole brings a subtle twist with toasted cumin, adding depth and warmth to a classic favorite. It’s bright, flavorful, and perfect for spring and summer gatherings, whether served as a dip, spread, or topping. Ingredients 4 Hass avocados 1 tomato, chopped 1 small onion, chopped 1/2 cup fresh cilantro 1 jalapeño 1/2 teaspoon kosher salt 1/2 teaspoon ground black pepper 1/8 teaspoon toasted cumin seeds Juice of 2 limes Directions Preheat oven to 350°F. Spread cumin seeds on a small baking sheet and toast for about 10 minutes until fragrant. Add tomato, onion, cilantro, jalapeño, salt, pepper, toasted cumin, and lime juice to a...

Mediterranean bolognese with lamb, harissa, mushrooms, and goat cheese served over pasta

Bolognese with Harissa Sauce

March 9, 2026

In The Kitchen, Uncategorized

Mediterranean cooking continues to evolve, drawing inspiration from regions like North Africa, where bold spices and layered sauces are part of everyday cooking. This bolognese takes the comfort of a classic meat sauce and gives it a deeper, spicier edge with harissa, a North African chile paste made from roasted peppers, garlic, and warming spices.Harissa adds instant complexity to sauces, skillet meals, and roasted proteins. Here, it transforms a traditional bolognese into something richer, brighter, and a little more unexpected. Serve it over pasta for a hearty dinner, or spoon it over spaghetti squash for a lighter option. Ingredients 2 tablespoons olive oil 1 cup chopped shallots 3 garlic cloves, chopped 1 teaspoon red pepper flakes 1 cup chopped shiitake mushrooms 1 pound ground lamb 1/2...

High-Protein Chicken Salad

March 3, 2026

In The Kitchen

High-Protein Chicken Salad Getting in enough protein can be a challenge, but smart ingredient swaps can help you hit your targets without adding a lot of extra calories, fat, or carbs. This high-protein chicken salad is a true “rotation repeater”: creamy, flavorful, and perfect for meal prep. Don’t skip the homemade seasonings: they add big flavor and dimension without relying on heavy add-ins. Makes: 4 (1-cup) servings Per serving: 175 calories, 22g protein, 6g fat, 3g carbs Best for: Meal prep, quick lunches, high-protein snacks Ingredients 1 lb chicken tenderloins, seasoned with barbecue or buffalo seasoning and baked (see directions below) Optional swap: 10 oz rotisserie chicken, finely chopped 3 hard-boiled eggs, diced 2 celery stalks, chopped 1/2 cup nonfat plain Greek yogurt 2 tbsp avocado mayo 1/2 tsp salt (or...

Traditional Spanish paella with chicken, shrimp, sausage, and saffron rice in a large skillet.

Paella (Mediterranean-Inspired One-Pan Feast)

February 17, 2026

In The Kitchen

Few dishes bring people together like paella. This Spanish classic layers saffron-scented rice with tender chicken, sausage, shrimp, and vegetables for a meal that feels celebratory yet deeply comforting. While paella may look elaborate, it’s built on simple techniques: browning proteins for depth, developing a rich tomato base, and allowing the rice to absorb flavorful stock without stirring. The result is a beautifully textured dish with golden rice and savory layers in every bite. Perfect for gatherings, holidays, or a weekend dinner when you want something memorable. Ingredients 1 cup large white beans, soaked overnight and drained (or canned, with liquid) 6 boneless chicken thighs, cut into 1-inch pieces ½ cup extra-virgin olive oil (more if needed) 2 pounds andouille sausage or country-style pork spareribs, cut into pieces ...

Game day buffalo recipes: buffalo sauce, buffalo Brussels sprouts, and chicken buffalo dip.

Big Game Snacks That Didn’t Disappoint

February 10, 2026

In The Kitchen

The big game might have been a bit of a snooze fest, but we can confidently say these big game recipes were anything but. If you need to throw something together for game day, watch parties, or casual entertaining, skip the store-bought sauces and make your own Homemade Buffalo Sauce. It comes together in minutes, uses simple ingredients, and avoids the added sugars and mystery oils found in many bottled versions. Once you’ve got the sauce, the options are endless. Two favorites? Buffalo Brussels Sprouts and a High-Protein Chicken Buffalo Dip that always disappears fast. Homemade Buffalo Sauce Simple, bold, and incredibly versatile, this sauce works on vegetables, chicken, dips, and more. Ingredients 4 tablespoons unsalted butter, melted ¼ cup Frank’s Red Hot Sauce ½ teaspoon sweet paprika ½ teaspoon...

Butternut Squash and Pear Soup

February 7, 2026

In The Kitchen, Uncategorized

This Thriver original soup is a favorite around the office! You can easily substitute apples for pears if you have them on hand. Ingredients: 2 lbs. cut up butternut squash (about 12 cups) 1 T olive oil 4 pears, cored and cut up, skin left on ¾ cup thinly sliced leeks 1 large onion and 2 cloves garlic 1/8 tsp salt 1 T olive oil 1 t sea salt of Himalayan salt ½ t cayenne pepper 2 cups of vegetable or chicken broth 2 cups cashew milk Directions: Toss squash, pears, onion, and garlic with olive oil and salt. Roast in the oven for 30 minutes. Put roasted vegetables in the slow cooker and add broth. Cook on high for 4 hours or low for 8 hours....

butternut squash soup

Chicken lettuce wraps with ground chicken, water chestnuts, and peanuts in butter lettuce cups.

Thai Inspired Chicken Lettuce Wraps

February 3, 2026

In The Kitchen

These Chicken Lettuce Wraps are a perfect example of how bold flavor doesn’t require heavy sauces or takeout containers. Savory ground chicken, fresh ginger and garlic, and a sweet-heat sauce come together quickly, then get wrapped in crisp butter lettuce for a meal that’s light, satisfying, and full of texture. They work beautifully as a weeknight dinner, casual entertaining dish, or even a build-your-own option for families. Ingredients 1 lb ground chicken 1 small yellow onion, diced 1 tablespoon avocado oil 2 cloves garlic, minced 1 tablespoon fresh ginger, minced 2 teaspoons toasted sesame oil 1 tablespoon sriracha 2 tablespoons rice vinegar ¼ cup low-sodium soy sauce (or coconut aminos for gluten-free) 3 tablespoons honey ¼ cup chopped green onions, plus more for topping ½ cup finely...

Women’s Care

Women’s Care

Women’s Care

Women’s Care

In The Kitchen

Food as Medicine: Simple Ways to Unlock the Power of What You Eat

Shredded Brussels Sprout Salad with Macadamia Nuts and Champagne Vinaigrette

High-Protein Egg Muffins

Healthy Guacamole with Cumin, Cilantro & Lime

Bolognese with Harissa Sauce

High-Protein Chicken Salad

Paella (Mediterranean-Inspired One-Pan Feast)

Big Game Snacks That Didn’t Disappoint

Butternut Squash and Pear Soup

Thai Inspired Chicken Lettuce Wraps

Where is a Patient to Go? Planning Unplanned Medical Care

Grilled Mediterranean Chicken Kebobs

Monday Motivation: Garlic & Gut Health

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