I think we’re officially at the point in the year when I want something warm to eat at pretty much every hour of the day. A pot of soup on the stove, something hearty baking in the oven, a seasonal drink in the fridge, and a little something sweet for after dinner. That’s pretty much the energy in my kitchen lately.

I also think this is such a good time of year to get back to the basics and remember how nourishing simple, home cooked food can be. You don’t need complicated recipes or a long list of specialty ingredients to make something really nutritious. A handful of whole food ingredients, some seasonal produce, good quality proteins, and a little time in the kitchen can go a long way. As the days get shorter, I love using this season as a reminder to slow down a bit, make more meals at home, and be a little more intentional about how we’re feeding ourselves rather than constantly rushing around, eating on the go, or relying on takeout.

This week’s lineup is a little bit of everything. We’re making a hearty beef and eggplant bake, a warming squash and lentil soup, homemade pumpkin spice milk, and some freezer-friendly PB&J cups for when a sweet craving hits. A mix of everyday staples and fun little extras to make feeding yourself throughout the week feel a bit easier.

Here’s a breakdown of everything I made this week:

1. Harissa Spiced Beef + Roasted Eggplant Ragu - RECIPE HERE

A cozy and flavor packed dinner that’s perfect for this cooler weather. This is one of those meals that feels like a little more effort went into it than it actually did, and it’s just as good, if not better - reheated the next day. I love serving it over a base of beans for a little extra fiber, but it’s equally delicious with fluffy rice or a warm baked potato!

2. Honeynut Squash & Coconut Curry Lentil Soup - RECIPE HERE

Think of this as a cross between a cozy coconut curry and a bowl of dal. Red lentils, roasted honeynut squash, creamy coconut milk, and warming spices come together to make a really comforting soup that’s as nourishing as it is satisfying. I love the combination of fiber rich lentils, healthy fats from coconut milk, and spices that help support digestion. Finished with a chili crisp topping inspired by the traditional tadka, it’s lovely on its own for a light meal or served alongside dinner.

3. Pumpkin Spice Milk - RECIPE HERE

A fun homemade alternative to store bought nut milks that doubles as a really nourishing addition to your morning matcha or coffee. Pumpkin seeds are a great source of plant based iron, zinc, magnesium, and healthy fats, and blending them into a homemade milk is such an easy way to incorporate more of them into your routine. I also add a little squash for natural sweetness and a boost of vitamin C, which helps with iron absorption. Think pumpkin spice latte, but made with whole food ingredients :)

4. Homemade PB&J Cups - RECIPE HERE

I love having a little something sweet stocked in the freezer, especially for those after dinner chocolate cravings. These are a fun, slightly more nourishing take on a childhood favorite, with layers of dark chocolate, peanut butter, and jelly. They're really simple to throw together, and such a fun way to have a homemade treat ready whenever a craving hits!

As always, these recipes are meant to be mixed and matched throughout the week. You don’t need to make everything in one go, but having a few things prepped and ready in the fridge or freezer makes such a difference in how I approach meals during a busy week. A little less thinking about what to eat and a little more time enjoying it :)

<3

I loveee having a little something sweet stocked and ready for an after dinner snack or whenever I'm craving chocolate, especially around that time of the month. I've noticed I really tend to crave dark chocolate more in the days leading up to my cycle, which makes sense considering chocolate is naturally rich in magnesium. It's one mineral I make a point of getting plenty of before and during my period because of its role in muscle relaxation and potentially helping ease menstrual cramps.

These are my take on a classic Reese’s cup, but with a little PB&J twist. Think layers of crunchy peanut butter, sweet raspberry jam, and a dark chocolate shell. They’re made with just a handful of simple ingredients, take very little effort to put together, and are a fun homemade alternative to the more processed candy you find at the store.

I love having these on hand because you can make a batch, stash them in the freezer, and have a little treat ready whenever a chocolate craving hits. They’re really fun to make with kids too (or just for yourself hehe). They’re a little nostalgic, slightly more nourishing, but honestly still hard to eat just one!

Ingredients

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I feel like pumpkin seed milk is seriously underrated when it comes to non dairy milks. Pumpkin seeds are naturally rich in magnesium, zinc, iron, vitamin E, healthy fats, and plant based protein, making them a pretty nutrient dense little seed. They’re especially great for their non heme iron content, which plays an important role in oxygen transport, energy production, and overall metabolic health.

One of the reasons I love turning them into milk is that you get to incorporate all of these nutrients into something you can use every day. It’s creamy, versatile, and just as easy to use as almond milk, whether you’re adding it to coffee, matcha, smoothies, or oatmeal. It’s also a more sustainable alternative to almond milk, which has a much higher water footprint.

For this version I added steamed honeynut squash, which brings natural sweetness, creaminess, and a boost of vitamin C. Vitamin C is especially important here because it helps the body absorb non heme iron from plant foods like pumpkin seeds. A little maple syrup, vanilla, and warming spices bring everything together for the coziest fall milk.

Everything goes straight into the blender, no straining necessary, and you end up with the creamiest pumpkin spice milk to keep in the fridge. I’ve been loving it in a homemade matcha latte!

A little serving note: I don’t recommend heating this milk directly on the stovetop, as it can affect the texture and make it more likely to separate. If I want it as a warm drink, I’ll let the milk come closer to room temperature first, then pour it into an already hot matcha or whisk it with a little hot water. It keeps the texture nice and creamy!

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I’m a big believer in having at least one fully cooked main dish in the fridge each week. Not everything needs to be prepped in advance, but having something ready to reheat makes such a difference on those days when you’ve had a long day, are short on time, or simply don’t feel like cooking. It’s one of those little things that makes eating well feel a lot more manageable.

This recipe is a cross between a beef ragu and a Middle Eastern inspired eggplant bake or moussaka. The eggplant gets roasted until tender and golden, then layered with spiced ground beef, a harissa tomato sauce, and plenty of feta cheese. It’s cozy, hearty, and full of flavor - without requiring too much hands on time :)

From a culinary nutrition perspective, I just love how much nourishment you can get from a few simple whole food ingredients. The beef provides protein, bioavailable iron, zinc, and B vitamins, while the vitamin C in the tomatoes helps to support iron absorption. If you want to add a little extra nutrition, try using an ancestral blend of ground beef with organs. You won’t even taste them once everything is cooked together, I promise! I especially love meals like this in the week leading up to my period and throughout my cycle. The iron and B vitamins from beef make it a particularly nourishing option during this time, although I really do try to incorporate these foods regularly rather than only focusing on them around my period.

I actually had some leftover cooked beans in the fridge that I’ve been using as a base for meals, so I served the ragu and eggplant right on top. You could also stir some drained beans directly into the sauce before baking for a little extra fiber and nutrients. Otherwise, this would be delicious over rice or alongside a baked potato. Lots of ways to make it a meal with whatever you already have on hand!

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This time of year, I’m always looking for ways to make the most of seasonal ingredients, and honeynut squash is easily one of my favorites. It’s naturally sweet, creamy when cooked, and works beautifully in soups and stews. I wanted to make something cozy that could live in the fridge for a few days, whether for a lighter lunch, a quick meal, or served alongside dinner.

The red lentils make this soup a little more substantial, adding plant based protein, fiber, iron, and folate. The squash has beta carotene, vitamin C, and potassium, while the onions, shallots, and garlic contribute prebiotic fibers that help nourish beneficial gut bacteria. I also love having something warm and nourishing ready to heat up, especially as the weather cools down. From a traditional Chinese medicine perspective - warm, cooked meals are recommended to support digestion and blood flow, making them especially lovely during these colder months.

The flavors are loosely inspired by Indian dal, particularly the warming curry spices and the chili crisp ghee topping. In Indian cooking, lentil dishes are often finished with tadka, a technique where spices and aromatics are bloomed in hot fat and poured over the dish to bring everything to life. This isn’t meant to be a traditional dal, but my own simple take inspired by those flavors and techniques. Trust me, the crispy shallots and garlic are arguably the best part of the whole dish!

Ingredients

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I’m really leaning into what’s in season right now, which means lots of dark leafy greens, slow braised meat, and meals that feel a little more grounding as the weather gets cooler. I’m always looking for ways to make my weekly meal prep feel nourishing without making it unnecessarily complicated, and this week is a good example of that.

I’ve been reaching for recipes that can be left alone in the oven for a few hours, allowing tougher cuts of meat to become incredibly tender and juicy with very little hands on effort. Pair that with plenty of seasonal greens, fiber rich ingredients, and a few simple staples, and you have the foundation for a week of really good meals.

Although all of my meal preps are designed with a healthy, balanced diet in mind, this week’s recipes are especially focused on hormonal health, in a way that feels simple and approachable rather than overwhelming.

I always come back to the same principle with nutrition: food comes first. Before getting caught up in herbs, supplements, or more targeted protocols, I want to make sure the foundations are there. For those who eat red meat, regularly including high quality, grass fed beef can be a helpful way to get iron, protein, and B vitamins, to support hormone health and maintain energy levels. Fiber is equally important, supporting regular digestion and the elimination of toxins and waste in our body, including those involved in hormone metabolism. And dark leafy greens deserve a regular place on the plate for their polyphenols, minerals, and nutrients that support normal liver function.

None of this needs to be complicated. It’s about building meals around real ingredients, eating enough, and finding ways to make those habits consistent. That’s what I had in mind when putting this week’s recipes together.

I also know meal prep can feel intimidating, especially if you work a typical 9 to 5, so don’t feel like you need to make all four recipes in one go. I like to spread the work out over a few days so I’m not spending an entire afternoon in the kitchen. A little prep ahead of time makes a huge difference!

Here’s how I broke everything up this week:

Thursday: I soaked my dried gigante beans overnight so they were ready to cook the next day.

Friday: In the afternoon I cooked my soaked gigante beans in the Instant Pot on high pressure for about 2.5 hours. Then that evening, I made my Caesar dressing and chopped all the vegetables for the ossobuco so everything was ready to go the following day.

Saturday: In the morning I got the osso buco into the oven to slowly braise while I made the concord grape syrup, cavolo nero sauce, and the homemade breadcrumbs for my Caesar salad.

And that’s it! Breaking everything up this way makes the whole process feel much more manageable, especially when you’re balancing work and everything else going on during the week. You don’t need to dedicate your entire Sunday to meal prep to have nourishing, homemade food ready to go. Even doing one or two small things the night before can make cooking the next day sooo much easier.

Here’s what I made this week:

Kale Caesar Salad - Recipe Here

A classic Caesar with a seasonal twist. Kale is one of my favorite greens to work with because it’s hearty, holds up well to dressing, and makes a great base for a meal prep salad. Add homemade croutons or breadcrumbs, a creamy Caesar dressing, and plenty of parmesan, and you have something that feels a little more exciting than your usual side salad. It’s also easy to prep ahead for lunches throughout the week.

Concord Grape Matcha Latte - Recipe Here

I’m still finding little ways to enjoy the last of the fall produce, and Concord grapes make such a good addition to a matcha latte. They’re naturally sweet, beautifully seasonal, and bring something a little different to the usual matcha routine. A fun one to make at home when you’re craving something special :)

Braised Ossobuco - Recipe Here

This is exactly the kind of cooking I want to be doing right now. Osso buco is traditionally made with beef shank, a cut from the lower leg that has plenty of connective tissue and becomes incredibly tender and juicy when braised low and slow. I cook it in the oven with aromatic vegetables, garlic, herbs, tomato paste, red wine, and beef broth until the meat is practically falling off the bone. There’s very little hands on work involved, which is one of my favorite things about slow cooking. Once everything is in the pot, the oven does the rest, leaving you with a comforting dinner and plenty of leftovers to carry you through the week.

Cavolo Nero White Beans - Recipe Here

A simple way to get more dark leafy greens and fiber into your meals. Cavolo nero, spinach, and fresh basil are blanched and blended into a vibrant green sauce with a few aromatics, then tossed with creamy white beans. It’s full of flavor and makes an easy addition to your weekly prep, whether you’re eating it with a side of protein or serving it with a yummy slice of toasted sourdough.

This is the kind of meal prep I love most - seasonal ingredients, a few thoughtful combinations, and recipes that make it easier to feed yourself well throughout the week without spending every evening in the kitchen.

You don’t need an elaborate supplement routine or a completely new approach to eating to start supporting your health. Sometimes it’s as simple as making sure you’re getting enough protein, eating your greens, prioritizing fiber, and having nourishing food ready when you need it.

Let me know which recipe you’re most excited to try, or if there’s anything you’re craving for the next meal prep!

xx

I think everyone should know how to make a really good Caesar salad. Mastering the classics means you can always whip up something delicious when a craving strikes, and this is one of those recipes that’s worth having in your back pocket!

The best part is how easy it is - the dressing comes together in a food processor or with an immersion blender, the breadcrumbs are made from a simple baguette, and the salad itself takes about two minutes to throw together. No crazy steps or a sink full of dishes :)

A few things I feel strongly about: anchovies are essential. I don’t care if they gross you out, sorry lol. They’re what give Caesar dressing that signature salty, savory flavor. And while I’m using kale because it’s in season, you can absolutely use whatever lettuce you have on hand. Go for classic croutons or homemade breadcrumbs, totally up to you.

But the dressing is where the magic happens. Homemade Caesar is a completely different experience, and once you get the hang of it, you might never want the bottled stuff again.

Ingredients

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Beans are one of my favorite ingredients to keep on hand because they’re affordable, versatile, and so easy to turn into a meal with just a few simple additions. Today we’re tossing them in a vibrant green sauce made with cavolo nero, spinach, basil, garlic, and lemon. It’s incredibly simple, uses minimal ingredients, and makes the perfect side dish.

Don’t sleep on kale. Cavolo nero, also known as dinosaur kale, is one of my favorite greens to cook with, and blending it with spinach is an easy way to pack even more leafy greens into your meals. Add olive oil for healthy fats, and serve it with white beans for an amazing serving of fiber too :)

I love this recipe because you can make it once and use it a few different ways throughout the week. Serve the beans as a side dish, spoon them over grains, or save half the green sauce to toss with pasta for an easy midweek dinner. You can also serve the sauce alongside fish or roasted vegetables. It’s simple, flavorful, and a great way to use up those sad wilting greens in the back of your fridge!

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Learning how to slow cook meat, especially a cut that’s still on the bone, is one of those kitchen skills I think everyone should have. If you can roast a chicken, sear a steak, or make a pot of soup, you can absolutely make this.

I know cooking a big cut of meat can feel intimidating, especially if you’re a beginner, but isn’t everything a little intimidating when you’re first learning? In my opinion, that’s not a good enough reason not to try. In fact, I’d argue that slow cooking is far more forgiving than roasting a chicken. Once you’ve seared your meat and sautéed your vegetables, the oven does all of the work for you.

Ossobuco is one of my favorite cuts to slow cook because it’s rich in connective tissue and cooked right on the bone. Given enough time and gentle heat, that connective tissue breaks down into gelatin, which is incredible for helping support gut healing. Cooking it low and slow in beef bone broth adds even more depth and nutrients, while the carrots, celery, onion, and garlic soften into the most delicious base. After a couple hours you’re left with incredibly tender meat and a rich, flavorful sauce.

The best part? This recipe makes a generous amount of food, so you’ll have plenty of leftovers to enjoy throughout the week or freeze for a lazy, rainy day when you don’t feel like cooking from scratch. Serve it over fresh pasta, tender beans, or mashed potatoes, and you’ve got yourself a seriously nourishing meal.

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Concord grape season is hands down my favorite time of year, and they might actually be my favorite fruit of all time. It’s a close tie between these and a perfectly ripe summer peach. But if you aren’t paying attention, grape season will slip right by and you’ll have missed out on one of nature’s most prized offerings.

You’ll most likely find these at your local farmers market or co-op, but trust me, they’re well worth the trip. If you can’t get your hands on fresh Concord grapes, look for a Concord grape jam made without artificial flavorings and use that as the base for your matcha latte instead.

Concord grapes get a bad reputation for their seeds, which apparently make them too inconvenient to eat. I completely disagree. Beyond being incredibly delicious, these deep purple grapes are rich in polyphenols, including anthocyanins, the antioxidant compounds responsible for their gorgeous color. They also contain other plant compounds that help protect our cells from oxidative stress. Basically, they’re a seasonal little nutritional powerhouse, and I will happily put up with a few seeds for them.

This Concord grape matcha latte is my favorite way to celebrate the season. Homemade Concord grape syrup, creamy milk, and earthy matcha come together for the prettiest little autumn drink.

I’ve also used this Concord grape syrup as the base for a mocktail with soda water and a squeeze of fresh lime juice, and it was incredible. If matcha isn’t your thing, or you have extra syrup left over, get creative with it! It would also be delicious drizzled over yogurt or stirred into sparkling water.

Concord Grape Syrup

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Well, I’m officially accepting that fall is here whether I like it or not. The weather has gotten much cooler, we’ve had a lot of rain, and my body has very quickly shifted into warm food mode. I’m still not quite ready to let go of summer, but I can’t really argue with what I’m craving right now.

The change in weather always changes the way I want to cook. I start reaching for the big pot, the slow simmer, the oven, and anything that can be made in a big batch and eaten throughout the week. I want food that is warming and nourishing, but still simple enough to actually make on a regular basis.

So this season, expect to see a lot more of that around here: soups, stews, broths, porridges, baked things and warm drinks. I’ll still be cooking with what’s available seasonally, but the way I’m preparing it is definitely shifting.

For this week, I went back to a few of my staples: something savory and comforting, a make ahead breakfast, a warming drink, and a little sweet treat because I don’t believe seasonal cooking needs to mean giving up dessert.

Here’s what I made:

Chili Chicken Verde – Recipe Here

This is one of those recipes I love having tucked away in the freezer. Tender shredded chicken simmered in a deeply flavorful, slightly spicy sauce that can be turned into a quick meal with rice, noodles, vegetables, tucked into a tortilla or eaten straight from the bowl. I actually made a batch before leaving for a trip and popped it in the freezer so I’d have something homemade waiting for me when I got home.

Spiced Millet Porridge – Recipe Here

My current breakfast situation. Creamy millet cooked until soft and spoonable, finished with pears and warming spices. I love making a big batch of this at the beginning of the week so breakfast is already taken care of each morning. It’s exactly the kind of breakfast I start craving once the temperature drops.

Spiced Golden Milk – Recipe Here

Golden milk is something I come back to every fall and winter. It’s been part of Ayurvedic tradition for thousands of years, and this is simply the way I like to make mine: warm milk, turmeric, cinnamon, vanilla, cloves, nutmeg and a little maple syrup. It takes just a few minutes to make and feels like a little evening ritual in a mug.

Smashed Date S’mores – Recipe Here

And because I’m well overdue for a homemade sweet treat. These chewy, gooey little date based s’mores are made with homemade marshmallow fluff, melted chocolate and a crushed graham crackers. They feel nostalgic and a little indulgent, they’re such a fun pantry friendly treat to keep around the house :)

I’m really excited about cooking this way again. There’s something really nice about letting the weather dictate what ends up on the table, and right now it’s very clearly asking for warm food.

Let me know which ones you end up trying, and if you have any specific cravings you’d like me to include in my next preps!

xx

I love having a protein batched and ready to go for the week, but I don’t always want to spend hours in the kitchen making it happen. This Chili Chicken Verde is super flavorful, requires very little hands on time, and everything comes together in one pot after making the salsa in the blender, so cleanup is pretty minimal.

I love how versatile it is too. I’ll use it over rice with beans and whatever vegetables I have on hand, tuck it into homemade tacos or tostadas, or roll it into a burrito. It’s one of those recipes that makes having a meal ready in the fridge feel easy without eating the same thing every day.

I’m still finding beautiful tomatillos at the farmers market right now, but you can typically find them year round at Spanish grocery stores. And if you don’t feel like making your own salsa verde from scratch, store bought works too.

This is also a great one to freeze. I actually just left for a trip and popped my batch in the freezer before I left, so I’ll have something ready to come home to that I can quickly throw together into a meal. Future me will be verrry happy about that :)

Ingredients

Chicken Marinade

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As the seasons begin to shift, I’ve been thinking more about how I can support my body through food. One of the simplest things I’ve been prioritizing lately is a warm, nourishing breakfast.

I tend to notice a real difference in how I feel throughout the day when I start with something warm and cooked rather than reaching for something cold first thing in the morning. It feels grounding, satisfying, and gentle on my digestion. I’ve also been paying more attention to this throughout my menstrual cycle, when I naturally crave more warmth, nourishment, and slower meals.

I usually make a version of this porridge with oats, but recently I wanted to experiment with millet. In Traditional Chinese Medicine, millet is considered a supportive grain for the Spleen, which is associated with digestion, nourishment, and the transformation of food into energy. From a TCM perspective, cooked grains and warm meals are often favored when we want to support healthy digestion and avoid putting too much stress on the digestive system.

Millet is also naturally gluten free, provides fiber, plant based protein, and a variety of minerals. When cooked into a porridge, it becomes soft and comforting while still being substantial enough to carry me through the morning.

I also love adding seasonal fruit to breakfast, and Asian pears are especially beautiful this time of year. They’re naturally hydrating and provide fiber and vitamin C, and their crisp, juicy quality makes them a lovely contrast to a warm porridge. In TCM, pears are traditionally associated with supporting the Lung and are often enjoyed during the drier months. Cooking them into the porridge makes them soft, sweet, and incredibly comforting.

The rest of this recipe is inspired by the same idea: using warming spices and nourishing ingredients to turn a simple grain into something that feels deeply comforting and supportive. It’s also an easy one to make in a larger batch, so breakfast is already taken care of for several mornings.

I love serving mine warm with a few simple toppings and a little of my homemade golden milk. It’s become one of those recipes that feels less like a “healthy breakfast” and more like something I genuinely look forward to eating.

One little nutrition note: while pears are a great source of vitamin C, vitamin C is sensitive to heat, so cooking the pears reduces much of their vitamin C content. This is one reason I love adding goji berries on top after cooking. They bring their own mix of antioxidants and nutrients, including vitamin C. I topped mine with a golden kiwi, too, which adds another fresh source of vitamin C and fiber and gives the warm porridge a little brightness.

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Now that it’s officially fall, I knew I had to make something inspired by s’mores. I’ve seen different versions of smashed dates circulating online, and I wanted to put my own spin on them by making a homemade marshmallow fluff instead of using the store bought stuff, mostly because the ingredient list on those can be a little… yucky.

That said, I’m also a big believer in bending the rules every now and then and just eating whatever sounds good because you want to enjoy yourself. And if you don’t have a stand mixer or have absolutely no interest in making your own marshmallow fluff, please feel free to do whatever works for you! I haven’t personally tried torching store-bought fluff, so if you do, let me know how it goes. You could also skip the smashed date situation altogether, stuff the dates with a store bought marshmallow, and torch them for a more traditional s’more situation.

Either way, these are ridiculously good. I genuinely could not believe how delicious they were and, dare I say, I think they might be even better than a classic campfire s’more. You get the soft, caramel-y date, gooey marshmallow fluff, melted chocolate, a little crunch from the graham crackers and that tiny pinch of salt that makes everything come together into what might just be my new favorite snack!

Ingredients:

For the marshmallow fluff

• 3 egg whites

• ⅔ cup honey

• ⅔ cup cane sugar

• ¼ cup water

• 1 teaspoon vanilla bean paste, or vanilla extract

• Pinch of salt

For the S’mores

• 10 Medjool dates, or as many as you’d like

• 1 chocolate bar, broken into pieces, or ½ cup chocolate chips

• 1 teaspoon avocado oil, coconut oil or another neutral oil

• Graham crackers, crushed

• Flaky salt, for topping

Instructions

Make the marshmallow fluff

1. Add the egg whites to the bowl of a stand mixer fitted with the whisk attachment. Beat on high until stiff peaks form (about 10 minutes)

2. While the egg whites are whipping, add the honey, cane sugar and water to a small pot. Bring to a boil over medium heat, stirring gently, and continue cooking until the mixture reaches 245°F.

3. For an accurate temperature reading, tilt the pot so all of the liquid pools to one side. This gives you enough depth to submerge the thermometer without it touching the bottom of the pot.

4. Once the honey mixture reaches 245°F, remove it from the heat. With the mixer running on low, slowly drizzle the hot honey mixture into the egg whites. Take your time here and pour in a steady, thin stream.

5. Once all of the honey mixture has been incorporated, increase the mixer speed to high and continue whisking for about 5–10 minutes, until the mixture is very thick, glossy and resembles marshmallow fluff.

6. Once the fluff starts to thicken, add the vanilla bean paste and a pinch of salt. Continue mixing until completely incorporated.

7. Transfer the marshmallow fluff to an airtight container and set aside while you make the dates.

Make the smashed dates

1. Remove the pits from your dates. Line a cutting board with parchment paper and arrange the dates with at least an inch of space between each one.

2. Place another sheet of parchment paper on top and gently smash each date with the palm of your hand or the bottom of a flat cup. You want them flattened, but still thick enough to hold all of the toppings.

3. Melt the chocolate. I like to break a chocolate bar into small pieces and microwave it in 15 second intervals, stirring well between each one. Once the chocolate is mostly melted, add the avocado oil and stir until completely smooth. If you’re using chocolate chips, follow the same method. It usually takes about 3–4 rounds in the microwave.

4. Transfer the smashed dates, without the parchment paper, to a baking sheet or oven safe pan.

5. Add a generous spoonful of marshmallow fluff to the top of each date.

6. Using a small kitchen torch, carefully torch just the tops of the marshmallow fluff until golden and toasted. Be careful not to torch the baking sheet or pan underneath.

7. Drizzle each date with melted chocolate and finish with a tiny pinch of salt.

8. Sprinkle with crushed graham crackers and serve.

I love these straight from the fridge once the chocolate has hardened, but they are also very, very good warm. The marshmallow is gooey, the chocolate is melted and the graham cracker adds the perfect little crunch.

Store leftovers in an airtight container in the fridge. Mine disappeared pretty quickly after sharing them with friends, but they should keep for up to 4 days.

What to do with the leftover fluff

There will be plenty of marshmallow fluff left over, which is honestly part of the fun. Use it to make more stuffed dates, dip fruit into it, spoon it over a latte, add it to hot chocolate or eat it straight from the container. And please tell me what else you come up with!

One of my favorite rituals as the weather starts to cool is a warm mug of golden milk.

When I was in herbalism school, one of the things that really stayed with me was learning about the importance of eating and drinking seasonally. In Traditional Chinese Medicine, incorporating warming foods and drinks during the cooler months is an important part of supporting digestion, circulation, and overall balance. This same emphasis on warm, nourishing foods and spices is deeply rooted in Ayurveda as well.

Golden milk is an Ayurvedic drink that’s been enjoyed for centuries, traditionally made with warming spices like turmeric, cinnamon, ginger, black pepper, and other aromatic spices. Turmeric in particular has long been valued in Ayurvedic tradition for its antioxidant and anti inflammatory properties, while warming spices are traditionally used to support digestion and overall wellbeing.

It’s super easy to make and feels especially comforting in the cooler months. Sometimes I add collagen when I want to make it extra frothy and even more nutrient dense.

For me, this is less about following a rigid wellness routine and more about leaning into the wisdom of eating with the seasons. When the weather gets cooler, I naturally crave more warm, cooked foods, nourishing spices, and slow rituals. And golden milk before bed is one of my favorite ways to do that.

Makes about 3 servings

Ingredients

• 3 cups organic milk (non dairy works fine)

• 2 tsp turmeric powder

• 1 tsp vanilla bean paste or vanilla extract

• pinch of salt

• ¼ cup maple syrup

• 1 tsp cinnamon powder

• 6 whole cloves

• pinch of nutmeg powder

• 1–3 servings collagen powder, optional

Instructions

1. Add the milk, turmeric, vanilla, salt, maple syrup, cinnamon, cloves, and nutmeg to a small pot.

2. Froth with a hand mixer until everything is well combined and foamy. If adding collagen, transfer everything to a blender and blend until completely smooth. This helps prevent the collagen from clumping.

3. Warm over low heat until hot and gently simmering. Be careful not to bring it to a rapid boil.

4. Remove the cloves, pour into a mug, and enjoy warm.

Storage

Store any leftover golden milk in an airtight container in the refrigerator for up to 4 days. Gently reheat on the stovetop over low heat, stirring well before serving. If you’ve added collagen, give it another quick whisk or blend if needed to bring everything back together.

I just got back from over three weeks of travel and I have to say, I have been missing my kitchen. There’s something about being away for that long that makes me crave the simple ritual of grocery shopping, unpacking a haul on the counter, and figuring out what I want to cook for the week.

And as soon as I got home, I could feel that summer was officially over. There’s a chill in the air upstate, I’m finally sleeping with my windows open and no AC, leaves are starting to fall from the trees, and the farmers markets are quickly changing.

I’m desperately holding onto the last of summer corn and peaches while I still can, but I’m also making room for all the fun vegetables that are starting to take over the markets: eggplant, potatoes, peppers, greens, and all the ingredients that make me want to turn the oven back on and cook something a little more warming.

So this week’s meal prep is a bit of a transition too - using up the last of my favorite summer produce while getting excited about all the vegetables and warmer meals that come with fall.

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Here’s a breakdown of everything I made:

Corn + Charred Poblano Korean Chicken Pancake – Recipe Here

A crispy, savory chicken pancake that’s somewhere between a scallion pancake and a chicken cutlet. It’s packed with smoky poblanos, sweet corn, toasted sesame oil and lots of scallions. It’s incredibly easy to make and makes for the perfect cozy and quick weeknight meal.

Coconut Carrot Glow Water – Recipe Here

My new favorite post workout drink. It’s refreshing, naturally sweet, and packed with electrolytes, making it such an easy way to replenish and rehydrate after a good sweat. Plus it’s a fun little reminder that homemade drinks don’t have to be complicated to be really good.

Crispy Potato Salad with Herby Mustard Yogurt – Recipe Here

A yummy take on the classic potato salad except a slightly cozier version with crispy roast potatoes, a creamy tangy dressing, and plenty of fresh herbs. It’s the kind of side that can easily become the main event with some leftover chicken, a piece of roasted salmon, or even a couple of soft boiled eggs for breakfast!

Mediterranean Farmers Quiche – Recipe Here

This quiche is anything but simple - she’s packed with golden eggplant, caramelized shallots, marinated peppers and creamy goat cheese but I promise it’s super easy to throw together. Plus it’s perfect for using whatever looks really yummy at the market. It’s hearty enough for a full meal but easy enough to grab a slice whenever you need something quick and on the go.

I already know I’m going to be mixing these together in about a million different ways throughout the week. The chicken pancakes with a fried egg, the potato salad alongside some roasted fish, a slice of quiche with a big fresh salad, and the carrot coconut water waiting for me in the fridge when I get home from the gym.

There’s something so satisfying about getting back into your own kitchen after being away. And honestly, I think that’s why I love this kind of meal prep so much. It’s not about making your entire week of meals in advance. It’s about giving yourself a fridge full of things you’re genuinely excited to eat, so when you’re hungry, you already have a head start!

Especially during this little seasonal transition, when I’m not quite ready to let go of summer but am veryyy excited about what comes next.

Let me know which recipe you’re making and please send me a pic / tag me in your beautiful creations :)

xx

I made this a couple of weeks ago and was honestly blown away by how yummy it is. Don’t get me wrong, it’s SUPER simple and barely qualifies as a recipe, but I hadn’t tried this combo before and wanted to share it with you guys.

I have to be honest, I’m addicted to coconut water. But this is the ONLY brand I drink, I’ve tried my fair share of coconut water and this is the best of the best (I literally order it online by the case lol). It’s the perfect natural electrolyte drink, I typically mix mine with matcha before the gym as my pre-workout and its sooo dang good.

This is not sponsored, although I really wish it was. I just genuinely love this coconut water so much and have been buying it for months.

Anyway, I wanted a better way to rehydrate after the gym, and this is what I came up with: homemade carrot juice mixed with coconut water and poured over lots of ice. It’s bright, slightly sweet, refreshing, and SO good.

You can 100% use store-bought carrot juice here, or use a juicer if you have one. I don’t, but my Vitamix is powerful enough that I can pretty much make anything in it, including fresh juice. You just need a little bit of water to get everything moving, then strain it through cheesecloth and you’re good to go.

Also don’t throw away the strained carrot pulp! Save it to make my spiced carrot cake muffins :)

Ingredients

• 4 large carrots, roughly chopped

• 1½ cups water

• Juice of 1 lemon

• 1 tbsp olive oil

Instructions

1. Add the carrots and water to a high speed blender and blend until completely smooth.

2. Place a fine mesh strainer over a bowl or large measuring cup and line it with cheesecloth. Pour the carrot mixture into the strainer and let the liquid drain through.

3. Gather the cheesecloth and squeeze out as much juice as possible. (Save the carrot pulp to make my Carrot Cake Muffins!)

4. Stir in the lemon juice and olive oil, then transfer the carrot juice to a glass bottle and refrigerate until ready to use.

To Make the Drink

1. Give the carrot juice a good shake before pouring so the olive oil and carrot solids are evenly dispersed.

2. Fill a glass halfway with carrot juice, then top with coconut water.

3. Give it a gentle stir and enjoy :)

This has quickly become my favorite way to make chicken.

It’s kind of like a cross between a scallion pancake and a chicken cutlet. Sounds a little crazy, but trust me on this one.

This recipe is heavily inspired by a traditional Korean dish called padakjeon. The name combines three Korean words: pa (green onion or scallion), dak (chicken), and jeon (a pan fried pancake). Traditionally, it’s made with chicken thighs or breasts that are thinly sliced and pan fried into a savory pancake.

I was looking through my fridge trying to figure out what I wanted to make for meal prep this week, and I really wanted to do something with corn and poblano peppers. At first, I was thinking about making a corn and poblano quiche (which I might have to do next), but then I started thinking about a savory pancake and immediately thought of padakjeon.

And honestly, this might be one of the best things I’ve ever made.

It feels like something I’d order for takeout, except now I can make it in the comfort of my own kitchen with really good, high quality ingredients. It’s crispy and golden on the outside, juicy and savory in the middle, with little pockets of sweet corn and smoky charred poblano throughout.

I was feeling a little lazy when I made this, so instead of thinly slicing chicken thighs or breasts like you traditionally would, I went with ground chicken. Less chopping, less mess, and honestly it worked perfectly.

I paired mine with a spicy gochujang yogurt sauce that’s very similar to the base of my gochujang tuna salad, then topped everything with toasted sesame seeds, pea shoots, fresh scallions, and parsley.

Serve it over a bed of fluffy rice, alongside a fresh cucumber salad, or honestly just eat it straight from the pan with a little extra sauce.

The best part is that it’s insanely simple, comes together in one bowl, and makes for the perfect quick lunch or dinner. Although, now that I’m thinking about it, add a fried egg on top with some chili crisp and this would be next level for breakfast too!

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Summer’s ending and I have yet to make a potato salad, so here is my gift to you <3

A really yummy crispy potato salad with the most delicious mustard sauce with fresh dill, parsley + scallions.

There are a billion ways to make potato salad, and typically it’s made with boiled potatoes, but something truly magical happens when you parboil and then roast them. You end up with the most fluffy yet crispy and tender potatoes that fill the never ending craving of wanting to eat french fries every day.

I ALWAYS parboil my potatoes before roasting them. It’s the secret to getting that perfect pillowy soft interior with an irresistibly crispy exterior. Dare I say they’re even better than French fries? Okay, maybe not 😂 but they’re pretty damn close, and WAY easier to make at home.

One of my favorite meal prep tricks is to make a big batch of parboiled potatoes at the beginning of the week and keep them in the fridge. Then, whenever I need a quick weekday meal, I can just pull out as many as I need and pop them in the oven to roast. I find the texture is SO much better when you roast them fresh, especially if you’re after that crispy exterior.

But if you know you’re not going to spend the extra time roasting throughout the week, you can absolutely roast the whole batch at once. Just reheat the potatoes in an air fryer at 375°F for 10–12 minutes or in a high temp oven until hot and crispy, then toss with the sauce right before serving.

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I never get tired of these quiches. They’re just sooo versatile, and I love coming up with different flavor combinations. This one turned out even better than I imagined.

Golden eggplant, marinated peppers, tangy goat cheese, caramelized shallots, and fresh dill. I mean… seriously, need I say more?

Also, this might be my favorite way to cook eggplant. I feel like most eggplant recipes either have you roasting it in the oven or breading and frying it. Both are obviously delicious, but I find roasted eggplant can get a little boring, and I don’t love the texture unless it’s cut into chunks.

These on the other hand, are basically eggplant cutlets and I am obsessed. They get golden and tender while still holding their shape, and they’re so much more versatile than you’d think. Use them in place of toast, layer them into a lasagna instead of pasta, or just serve them on their own as a really delicious side.

And if you’re making the quiche, feel free to double the recipe so you can freeze some for quick, easy meals on the go. Future you will thank you :)

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