In The Kitchen Archives - Thrive Carolinas

Japanese Carrot Ginger Dressing

May 13, 2025

A vibrant, antioxidant-rich dressing inspired by our Food as Medicine cooking class If you missed our Food as Medicine cooking class, don’t worry, this simple yet flavorful Japanese Carrot Ginger Dressing was one of the most loved recipes of the evening, and now you can enjoy it at home! Inspired by a recent CSA box from Wild Hope Farm, this dressing paired beautifully with fresh pea sprouts, baby spinach, carrots, and radishes. Reminiscent of the signature dressing served at Japanese steakhouses, it’s packed with antioxidants, phytonutrients, and gut-friendly probiotics thanks to fermented miso paste. Ingredients: 3 large carrots, sliced 2 tablespoons coarsely chopped fresh ginger 1 shallot, coarsely chopped ½ cup extra virgin olive oil 1 tablespoon sesame oil ¼ cup rice vinegar 2 tablespoons water 1 tablespoon...

Walnut-Blueberry Oatmeal Energy Bites

May 6, 2025

In The Kitchen

A wholesome, feel-good treat for any time of day Looking for a nutritious grab-and-go snack or a healthy addition to brunch? These Walnut-Blueberry Oatmeal Energy Bites are packed with fiber, healthy fats, and antioxidants, perfect for fueling your morning or recharging in the afternoon. They're gluten-free, naturally sweetened, and made with real ingredients that support sustained energy and better blood sugar balance. Serve them with chicken sausage, scrambled eggs, and fresh fruit for a balanced breakfast-for-dinner or a protein-packed brunch. Ingredients: 1 cup walnuts, lightly toasted and chopped 1 cup whole wheat or brown rice flour (gluten-free option) 1 cup gluten-free regular oats (not instant) ½ cup shredded unsweetened coconut flakes ⅓ cup maple sugar or coconut sugar 1 tsp cinnamon ⅛ tsp cardamom ¼ tsp sea salt...

One-Pan Cilantro-Lime Chicken with Black Beans & Corn

April 29, 2025

In The Kitchen

Looking for a quick, nutrient-rich dinner that’s full of flavor and easy to clean up? This one-pan cilantro-lime chicken brings zesty, satisfying balance to your plate with lean protein, fiber-rich black beans, and seasonal corn infused with bold spices and fresh herbs. Serves: 4 | Time: 30 minutes | Gluten-Free, Dairy-Free, High-Protein Ingredients For the Chicken Marinade: 2 Tbsp olive oil 1 tsp lime zest 1 Tbsp fresh lime juice ½ tsp ground cumin ½ tsp ground coriander ½ tsp chili powder ½ tsp sea salt 1 lb boneless, skinless chicken thighs (4–5 pieces) For the Veggies: 3 ears fresh corn, shucked (or 2 cups frozen) 1 (15 oz) can organic black beans, drained and rinsed ¼ cup minced red bell pepper 1 tsp minced jalapeño (adjust to taste) ...

Quick Asparagus & Chicken Sausage Farro Bowl

April 22, 2025

In The Kitchen

This hearty and wholesome dish comes together in under 30 minutes, making it perfect for busy weeknights. Packed with fiber-rich farro, lean protein, and antioxidant-rich asparagus, it's a nourishing one-pan meal topped with creamy goat cheese for a satisfying finish. Ingredients: 1 bunch of asparagus, trimmed and cut into 1-inch pieces 1 lb cooked chicken, Italian sausage links, sliced 6 garlic cloves, minced ½ cup fresh Italian parsley, chopped 2 tablespoons olive oil 2 cups cooked farro 2 tablespoons balsamic vinegar ½ teaspoon dried oregano ½ teaspoon garlic powder ½ teaspoon red pepper flakes (optional, for a bit of heat) 2 oz goat cheese crumbles Instructions: Heat olive oil in a large saucepan over medium heat. Add minced garlic and sauté until fragrant (about 1 minute). Stir...

Broccolini with Garlic, Parmesan, and Pepperoncini

April 15, 2025

In The Kitchen

This quick and healthy side dish combines broccolini with heart-healthy olive oil, immune-boosting garlic, tangy pepperoncini, and a sprinkle of parmesan for savory depth. It’s the perfect addition to any weeknight dinner or holiday spread. A vibrant, nutrient-rich side dish packed with flavor and health benefits Did you know that broccolini is not just baby broccoli? It's actually a hybrid of broccoli and Chinese kale. This slender-stemmed veggie is tender, slightly sweet, and completely edible from stalk to floret. It’s loaded with nutrients like fiber, vitamin C, vitamin K, potassium, folate, and beta-carotene and is especially rich in sulforaphane, a compound with powerful antioxidant and anti-inflammatory properties. Ingredients 1 bunch broccolini, trimmed and separated into even stalks 4 garlic cloves, thinly sliced 2 tablespoons olive oil Salt and pepper...

Carrot & Ginger Soup

April 8, 2025

In The Kitchen, Uncategorized

A nourishing, anti-inflammatory recipe packed with immune-boosting ingredients. This warm and comforting carrot and ginger soup is not only delicious—it’s also loaded with phytonutrients and gut-friendly ingredients. Carrots, ginger, and sweet potatoes offer a beautiful orange glow with beta-carotene, vitamin C, and anti-inflammatory benefits. Blended with creamy cashews and flavored with thyme and garlic, this soup is perfect for a cozy reset any time of year. Ingredients 3 tablespoons diced onions 2 teaspoons minced garlic 1 tablespoon olive oil 1 tablespoon maple syrup 1 tablespoon fresh ginger, peeled and minced ¼ cup peeled and diced sweet potatoes 1 cup peeled and chopped carrots ½ cup raw cashews 3 cups vegetable stock 1 teaspoon Himalayan salt ¼ teaspoon black pepper ¼ teaspoon dried thyme Instructions In a medium saucepan,...

Pork Tenderloin with Rosemary Applesauce

April 1, 2025

In The Kitchen

A Simple, Nourishing Weeknight Recipe Looking for a delicious and health-conscious mid-week dinner? This Pork Tenderloin with Rosemary Applesauce is the perfect blend of savory and naturally sweet, and it’s simple enough to prep on a busy weeknight. Marinate the pork beforehand and let the applesauce simmer while you wind down from your day. This dish combines lean protein with fiber-rich apples and rosemary's anti-inflammatory power. It's a flavorful, functional meal the whole family can enjoy. Ingredients For the Pork Tenderloin: 1 pork tenderloin ¼ cup balsamic vinegar 2 tablespoons olive oil 1 teaspoon smoked paprika 3 garlic cloves, minced 2 tablespoons maple syrup For the Rosemary Applesauce: 2 tablespoons butter ¼ cup diced shallots 2 lbs organic Granny Smith apples (cored and chopped, skin on) 1 cup dry white wine 1...

Falafel & Fennel Tzatziki

March 24, 2025

In The Kitchen

A Gut-Friendly, High-Protein Mediterranean Meal Take dinner to the next level with this fresh, fiber-packed recipe featuring crispy falafel and creamy fennel tzatziki. It is balanced in plant-based protein, healthy fats, and digestion-friendly ingredients—perfect for supporting gut health and sustained energy. Ingredients: For the Fennel Tzatziki: 1 medium cucumber, grated ½ small fennel bulb, finely chopped 2 cups sheep’s milk yogurt 5 tbsp extra virgin olive oil (EVOO) 2 tbsp lemon juice 1 tsp lemon zest 2 garlic cloves, minced 2 tbsp fresh dill, minced Salt & pepper to taste For the Falafel: 1 ½ cups dried chickpeas, soaked overnight & drained 1 small onion, chopped 2 garlic cloves ¼ cup parsley ¼ cup cilantro 1 tsp ground cumin 1 tsp ground coriander ½ tsp baking powder Salt &...

Healthy Banana Pancakes (Naturally Sweet & Gluten-Free)

March 18, 2025

In The Kitchen

Are you looking for a naturally sweet, healthy breakfast option? These Banana Pancakes are simple, nutrient-dense, and flavorful—no need for heavy syrup! A light drizzle of maple syrup is all you’ll need. Perfect for anyone seeking a low-sugar, gluten-free breakfast option. Ingredients: 1 medium ripe banana 2 eggs 1 teaspoon vanilla extract 4 tablespoons almond flour Coconut oil (for cooking) Optional toppings: fresh berries, a drizzle of maple syrup, a dollop of coconut cream Instructions: Blend the batter: Combine the banana, eggs, vanilla extract, and almond flour in a food processor or blender. Blend until smooth. Prepare your pan: Heat a non-stick skillet or griddle over medium heat. Lightly coat with coconut oil. Cook the pancakes: Ladle the batter onto the skillet, forming small to medium-sized pancakes. Cook until light brown...

Homemade Kimchi: Gut-Healthy & Easy to Make

March 11, 2025

In The Kitchen

Kimchi is a fermented, probiotic-rich food that supports gut health, digestion, and immunity. This flavorful homemade version can be enjoyed as a side dish, topping, or mix-in for various meals. Ingredients: 1 Chinese or Napa cabbage, cut into 2-inch pieces 1-2 cups filtered water (as needed to cover cabbage) 1 daikon radish, sliced (or 2 regular radishes, sliced) 4 green onions (scallions), chopped ¼ cup iodine-free salt (sea salt or Himalayan salt preferred) 5-6 garlic cloves, minced 2 large slices fresh ginger, minced 1-2 tbsp red pepper flakes (adjust for spice level) 1 tsp sugar 2 tbsp fish sauce (or shrimp paste substitute) 1 tsp rice wine vinegar 1-quart jar (for fermentation) Instructions: Step 1: Prepare the Cabbage Cut the cabbage into strips, then into 1-2 inch pieces. Add...

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In The Kitchen

Japanese Carrot Ginger Dressing

Walnut-Blueberry Oatmeal Energy Bites

One-Pan Cilantro-Lime Chicken with Black Beans & Corn

Quick Asparagus & Chicken Sausage Farro Bowl

Broccolini with Garlic, Parmesan, and Pepperoncini

Carrot & Ginger Soup

Pork Tenderloin with Rosemary Applesauce

Falafel & Fennel Tzatziki

Healthy Banana Pancakes (Naturally Sweet & Gluten-Free)

Homemade Kimchi: Gut-Healthy & Easy to Make

Where is a Patient to Go? Planning Unplanned Medical Care

Grilled Mediterranean Chicken Kebobs

Roasted Cauliflower Hummus Dip

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