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THRIVE is a collaborative platform of conventional, integrative, & functional medicine practitioners coming together in one setting to provide personalized healthcare to clients.
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In The Kitchen

Thrive Carolinas / In The Kitchen (Page 2)

Quick Mediterranean Salad

September 16, 2025
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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...

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Sea Bass Wrapped in Prosciutto with Macadamia Pesto

September 9, 2025
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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...

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

September 3, 2025
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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...

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Figs, Fennel & Gorgonzola over Greens with Champagne Vinaigrette

September 2, 2025
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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,...

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Oven-roasted miso glazed salmon fillet topped with sesame seeds, green onions, and cilantro, served with sautéed bok choy.

Miso Glazed Salmon

August 26, 2025
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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...

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Spicy Hummus

August 19, 2025
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In The Kitchen

Spicy Hummus If you’re looking to elevate your snack game, this spicy twist on classic hummus is the perfect way to add a little kick. Packed with protein, fiber, and healthy fats, it’s a nutrient-dense dip that pairs beautifully with crisp veggies, whole-grain chips, or even as a spread on sandwiches and wraps. Ingredients 2 cups chickpeas (cooked or canned, drained and rinsed) ¼ cup tahini 4 garlic cloves, peeled 2 tablespoons tomato paste 2 tablespoons hot sauce or sriracha (we love Franks or Fix Sriracha) 1 teaspoon ground cumin 1 teaspoon onion powder 5 tablespoons avocado oil ½ cup olive oil ¼ cup filtered water (or reserved liquid from canned chickpeas) Directions Add chickpeas, tahini, garlic, tomato paste, hot sauce, cumin, onion powder, avocado oil, and olive...

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High-Protein Cottage Cheese Bowl with Peaches & Pistachios

August 12, 2025
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In The Kitchen

Cottage cheese has taken center stage lately, and for good reason! This powerhouse food is high in protein, low in carbs, and makes the perfect base for healthy, energizing recipes. Whether you need a no-fuss breakfast or a quick afternoon snack, this High-Protein Cottage Cheese Bowl with Peaches & Pistachios comes together in minutes and keeps you feeling full and satisfied. Ingredients (Serves 1) ½ cup 2% or low-fat cottage cheese (we love Good Culture 2%) ¼ cup salted pistachios 1 medium ripe peach, pitted and diced ¼ tsp cinnamon (optional, for extra flavor) Instructions Spoon the cottage cheese into a small bowl. Top with diced peach and sprinkle with pistachios. If desired, dust with cinnamon for a hint of warmth and spice. Enjoy immediately! Nutrition Facts (per...

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Fresh & Creamy Salsa with Avocado

August 5, 2025
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In The Kitchen

Celebrate peak tomato season with this vibrant, healthy twist on classic salsa. Tomatoes are at their best this time of year, whether you’re picking them up from your CSA box or the local farmers' market. This fresh salsa is the perfect way to showcase its flavor, bright, zesty, and full of nutrients. Serve it over grilled chicken or fish, scoop it with your favorite tortilla chips, or just enjoy it by the spoonful. Either way, it’s a simple, wholesome recipe you’ll return to all summer long. Ingredients 1 lb. ripe tomatoes 2 green onions (white and green parts) ½ small red onion 2 garlic cloves 1 large jalapeño, stem and seeds removed ¼ cup fresh cilantro 2 tablespoons fresh lime juice 1 teaspoon ground cumin 1 teaspoon salt ...

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Thriver Recipe: Balsamic Salad with Crunchy Chickpeas

July 22, 2025
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In The Kitchen

We love it when our Thrive community shares their favorite seasonal recipes, and this week’s submission comes from a family member of longtime Thriver Mary Dare Mayeux. Her niece-in-law @nutrition.by.newton shares healthy meal inspirations over on Instagram and sent us  her go-to summer salad. This simple recipe is an excellent upgrade to any summer salad. The dressing is tangy and fresh, while the chickpeas add a satisfying crunch and protein boost. Balsamic Salad Dressing Ingredients: 1/2 cup olive oil or avocado oil 1/2 cup balsamic vinegar Juice of 1/2 lemon 2 Tbsp Dijon mustard 1 Tbsp dried oregano 1 tsp black pepperSalt to taste Instructions: Add all ingredients to a bowl and whisk until smooth and well combined. Crispy Chickpeas Ingredients: 1 can chickpeas, drained and rinsed 2 Tbsp olive oil ...

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Thriver Recipe: Berry Chia Bites

July 15, 2025
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In The Kitchen

This Thriver recipe comes from Mary, and it’s a delicious one! Her Berry Chia Bites are a refreshing, nutrient-dense treat rich in antioxidants, omega-3 fatty acids, and fiber. Perfect for a midday pick-me-up or a healthy dessert, these bites are as functional as they are flavorful. Makes 8–10 bites | Gluten-Free | Dairy-Free | Optional Probiotic Boost Ingredients 1 (6 oz) package fresh raspberries (or berry of choice: strawberries, blueberries, blackberries) 2 Tbsp chia seeds ½ tsp raw honey (optional, based on sweetness of berries) ½ – ¾ cup dark chocolate chips (72% cacao or higher) ½ tsp coconut oil Optional Add-In: 1–2 Tbsp plain probiotic Greek yogurt for added creaminess and gut health support Instructions Mash & Mix: In a bowl, mash the berries with a fork until smooth. Stir...

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THRIVE is a collaborative platform of conventional, integrative, & functional medicine practitioners coming together in one setting to provide personalized healthcare to clients.


Mon - Th 8a - 5p, Fr 8a - 4p, Sa 10a - 1p, Su Closed

(704)-390-7150

6401 Carnegie Blvd, Suite 2A, Charlotte, NC 28211

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