In The Kitchen Archives - Page 4 of 45

A freshly baked slice of high-protein chorizo and spinach quiche served on a breakfast plate

Crust Free High Protein Chorizo Leek and Spinach Quiche

May 19, 2026

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 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...

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 (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...

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...

Plated shredded Brussels sprout salad tossed with toasted macadamia nuts and drizzled with champagne vinaigrette

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,...

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...

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In The Kitchen

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)

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

Where is a Patient to Go? Planning Unplanned Medical Care

Grilled Mediterranean Chicken Kebobs

Monday Motivation: Garlic & Gut Health

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