Achieve wellness, one bite at a time

Tag: disease prevention

Rainbow Kale Bowl

Rainbow Kale Bowl

Rainbow Kale Bowl

This vibrant Rainbow Kale Bowl is packed with colorful vegetables, lean protein, fiber, and healthy fats. Featuring roasted purple cauliflower and sweet yam, sautéed kale, juicy grilled chicken, tangy pickled red onions, and fresh cilantro, it's finished with a creamy tahini olive oil drizzle. A nutrient-dense, naturally gluten-free meal that supports gut health, balanced blood sugar, and lasting satisfaction.
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Servings: 2
Course: Main Course
Cuisine: Mediterranean
Ingredients Method Notes

Ingredients
  

  • 1 medium purple cauliflower cut into florets (about 4 cups)
  • 1 large yam or sweet potato diced (about 2 cups)
  • 1 large bunch kale stems removed and chopped (about 6 cups raw)
  • 1 lb boneless skinless chicken breast
  • 2 tbsp extra virgin olive oil divided
  • ½ cup pickled red onion
  • ¼ cup fresh cilantro chopped
  • ½ tsp garlic powder
  • ½ tsp smoked paprika
  • Salt and black pepper to taste
  • 3 tbsp tahini
  • 1 tbsp extra virgin olive oil
  • 2 tbsp fresh lemon juice
  • 1 tsp maple syrup optional
  • 1 small garlic clove minced
  • 2 –4 tbsp warm water to thin
  • Pinch of sea salt

Method
 

  1. Roast the vegetables. Preheat oven to 425°F. Toss purple cauliflower and diced yam with 1 tbsp olive oil, smoked paprika, salt, and pepper. Spread evenly on a parchment-lined baking sheet. Roast for 25–30 minutes, flipping halfway through, until tender and lightly caramelized.
  2. Grill the chicken. Season chicken breasts with garlic powder, salt, and pepper. Grill over medium-high heat for approximately 5–7 minutes per side, depending on thickness, until the internal temperature reaches 165°F. Rest for 5 minutes before slicing.
  3. Sauté the kale. Heat remaining 1 tbsp olive oil in a large skillet over medium heat. Add chopped kale and sauté for 4–5 minutes until tender but still vibrant green. Add a splash of water if needed.
  4. Prepare the tahini drizzle. In a small bowl, whisk together tahini, olive oil, lemon juice, maple syrup (if using), garlic, and salt. Gradually add warm water until smooth and pourable.
  5. Assemble the bowls. Divide sautéed kale among four bowls. Arrange roasted purple cauliflower, yam, and sliced grilled chicken on top. Add pickled red onion and fresh cilantro.
  6. Finish and serve. Drizzle each bowl with tahini dressing and serve warm.

Notes

Nutrition Facts

Per serving · ¼ of recipe
Estimated
 
Calories

425 kcal

 
Protein

33 g

Carbs

30 g

Fat

20 g

Fiber

7 g

Sugar

8 g

Sat. Fat

3 g

 
Additional Nutrients (approximate)
Cholesterol 85 mg
Sodium 400 mg
Potassium 1,000 mg
Calcium 160 mg
Iron 3 mg
Vitamin C 100 mg
Approximate values using unsweetened tahini dressing without optional maple syrup. Actual nutrition varies with vegetable sizes, chicken yield, oil absorption, and pickled onion ingredients. Confirm with a nutrient database before publishing as verified nutrition facts.
Crispy Tofu & Veggie Stir-Fry with Creamy Cashew-Almond Sauce

Crispy Tofu & Veggie Stir-Fry with Creamy Cashew-Almond Sauce

Crispy Tofu & Veggie Stir-Fry with Creamy Cashew-Almond Sauce

This colorful plant-based stir-fry checks all the boxes: crispy tofu, plenty of vegetables, satisfying plant protein, fiber, healthy fats and a creamy savory sauce.
The tofu gets tossed with arrowroot starch and air-fried until crisp—giving you that restaurant-style texture without deep frying. Red cabbage, snow peas and carrots add crunch, color and fiber, while a creamy cashew-almond butter sauce pulls everything together.
Serve it as is for a lighter meal or over brown rice, quinoa or another whole grain for a more substantial dinner.
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Servings: 4
Course: Main Course
Ingredients Method Notes

Ingredients
  

  • 1 14- ounce block extra-firm tofu drained and pressed
  • 1½ tablespoons arrowroot starch
  • 1 tablespoon reduced-sodium tamari or soy sauce
  • 1 teaspoon toasted sesame oil
  • ¼ teaspoon black pepper
  • 1 tablespoon extra-virgin olive oil or avocado oil
  • 3 cups thinly sliced red cabbage
  • 2 cups snow peas
  • 1½ cups shredded carrots
  • 3 cloves garlic minced
  • 2 teaspoons black sesame seeds
  • 2 scallions thinly sliced, optional
  • 2 tablespoons natural cashew butter
  • 2 tablespoons natural almond butter
  • 2 tablespoons reduced-sodium tamari or soy sauce
  • 1 tablespoon rice vinegar
  • 1 tablespoon fresh lime juice
  • 1 teaspoon toasted sesame oil
  • 1 teaspoon honey or maple syrup
  • 1 teaspoon freshly grated ginger
  • 2 –4 tablespoons warm water to thin
  • ½ teaspoon sriracha or chili-garlic sauce optional

Method
 

  1. Prepare the tofu. Pat the pressed tofu dry and cut it into approximately 1-inch cubes. Place in a bowl and gently toss with tamari and sesame oil. Sprinkle with the arrowroot starch and black pepper and toss again until the tofu is lightly and evenly coated.
  2. Air-fry until crispy. Preheat the air fryer to 400°F. Arrange the tofu in a single layer, leaving some space between the pieces. Air-fry for 12–15 minutes, shaking the basket halfway through, until the tofu is golden and crisp.
  3. Make the sauce. Whisk together the cashew butter, almond butter, tamari, rice vinegar, lime juice, sesame oil, honey or maple syrup, ginger and optional sriracha. Add warm water, 1 tablespoon at a time, until the sauce is smooth and pourable. Set aside.
  4. Stir-fry the vegetables. Heat the oil in a large skillet or wok over medium-high heat. Add the red cabbage and cook for about 2 minutes. Add the snow peas and carrots and stir-fry for another 2–3 minutes. You want the vegetables brightly colored and crisp-tender rather than overly soft.
  5. Add the garlic. Add the minced garlic and cook for about 30–60 seconds, stirring constantly.
  6. Bring everything together. Reduce the heat to low. Add the crispy tofu to the skillet, followed by about three-quarters of the cashew-almond sauce. Toss gently until the tofu and vegetables are coated. Add additional sauce as desired.
  7. Finish. Sprinkle with black sesame seeds and optional scallions. Serve immediately.

Notes

Estimated Nutrition Facts

Per serving, based on 4 servings and excluding rice or other grains:
  • Calories: ~380
  • Protein: ~19 g
  • Carbohydrates: ~27 g
  • Dietary Fiber: ~7 g
  • Total Fat: ~24 g
  • Saturated Fat: ~3.5 g
  • Total Sugars: ~9 g
  • Sodium: ~600 mg
Nutrition information is an estimate and will vary based on the tofu, nut butter and tamari brands used.
It Might Be Time to Get your Vitamin D Levels Checked

It Might Be Time to Get your Vitamin D Levels Checked

Have you had your Vitamin D levels checked lately? If you live anywhere North of Carolina, this PSA is for you…a friendly reminder that it is time and here is why…

As an RD, my mantra is usually a food first approach towards optimizing nutritional status or addressing deficiencies. But in the case of Vitamin D, research shows it is almost impossible to take in enough D3 to meet our needs. Over 1 billion people are estimated to be walking around deficient in Vitamin D as we speak (levels below <30 nmol/L). 

Normally in summer months, those of us living at a latitude north of 37 degrees with daily sun exposure have the capacity to make sufficient D to meet our bodies’ needs. But in the Fall and Winter, due to the angle of the sun and reduction in amount of UVB rays we are exposed to, our bodies are unable to produce what we need naturally. 

A growing body of research is associating suboptimal Vitamin D levels with higher risk for osteoporosis, depression, cognitive decline, cancer, diabetes, infections and autoimmune disease. Share this message with a friend who lives north of NC who could benefit from this important reminder on how to maintain their health as we head into winter. Click here to read more about Harvard School of Public Health’s recommendation on Vitamin D levels and supplementation.


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Our Microbes Matter!

Our Microbes Matter!

Why Do our Microbes Matter?

It is estimated that the average adult has 39 trillion microbial cells living in it, including within the gut microbiome as well as externally living on our skin. For some relative perspective, 117 billion members of our species have ever been born on Earth. 

Until fairly recently, it was difficult for researchers to fathom the significance of this number and relative importance of these microbial communities that live symbiotically with us. Over the past ten years, over $1.7 billion dollars have been spent on microbiome research, with no sign of investment in this area slowing down. In the past several years alone close to 1000 clinical trials studies have been conducted involving microbiome related research.

What is at the root of all this intense and expensive curiosity?

We must not forget, it was the Ancient Greek physician Hippocrates who said close to 2500 years ago “All Disease Begins in the Gut.” These words grounded in medical wisdom were a prescient prescription for preventative medicine and carry an incredibly profound message, and here is why:

The gut is where we interact with the world

The gut is the first point of contact with not just food, but all sorts of environmental “stuff” we come in contact with on a regular basis … bacteria, viruses, chemicals, etc. It is no coincidence that it is within the gut that 80% of the immune system resides.

When foods are consumed that can trigger inflammatory responses due to intolerances or food allergies, this can cause inflammation to occur in the lining of the GI tract, which is where food is absorbed into the body. Our gut lining, which covers over 4000 square feet of surface area, normally acts as a tight barrier that controls what gets into our bloodstream. However, chronic intestinal inflammation can cause the gut lining to breakdown, causing a condition known as “leaky gut syndrome.”

Eventually this can lead to alterations in the gut microbiome as bacteria can translocate to other parts of the body as well cause undigested food and other toxins to penetrate through the gut wall. As research continues to evolve in this area, we are learning more about the connection between what we eat, how our bodies and microbiome respond, and how it may play a role in the development of chronic diseases. But we don’t have to wait until the specific dots connecting underlying disease pathophysiologies are discovered. Instead we can all benefit from feeding our microbiomes the high fiber, whole foods based colorful and nourishing foods it needs to not just survive, but thrive and protect us from disease and inflammatory distress.