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FOOD AS MEDICINE
Let food be thy medicine (Hippocrates)
Weaving together herbs, spices, fruits, and veggies with high nutrient profiles, I've crafted delicious recipes inspired by my travels through Europe, Africa, and Asia.
cooking in Pula, Croatia
Photo credits: Tendai Chisowa
Lemon Thyme Roast Chicken
Adding fresh sprigs of thyme to roast or baked chicken (before popping it in the oven) elevates the taste of the dish. I also added fresh lemon slices, and the citrusy flavor paired very well with the dish's savory flavors.
Thyme has long been treasured for its earthy flavor and healing power. Packed with antioxidants and thymol—a natural antimicrobial—it supports respiratory health, digestion, and immunity. I love adding thyme to roasts for its mellow, earthy flavor.
Thyme has long been treasured for its earthy flavor and healing power. Packed with antioxidants and thymol—a natural antimicrobial—it supports respiratory health, digestion, and immunity. I love adding thyme to roasts for its mellow, earthy flavor.
Cilantro Spring Medley
I like to use cilantro as a fresh garnish when I prepare Mexican and Asian dishes. It's the perfect accent- adding a splash of green to brighten the dish along its distinct flavor.
Cilantro is a great source of multivitamins. It contains folate, a vitamin that is crucial for cell growth and development, especially during pregnancy. It is also an excellent source of vitamin K, which is key for blood clotting and bone health.
Cilantro is a great source of multivitamins. It contains folate, a vitamin that is crucial for cell growth and development, especially during pregnancy. It is also an excellent source of vitamin K, which is key for blood clotting and bone health.
Jamaican Oxtail Stew
If you haven't experienced the scent of long simmered oxtail wafting through your home, you've still got more living to do. An Afro-Caribbean favorite, oxtail releases rich collagen, essential for nourishing joints and skin. Collagen is one of the major building blocks in skin, bones, tendons, muscles and ligaments. As we age, our body's collagen production naturally declines, making it important to consume collagen-rich foods.
Microgreen Mozzarella Potato Bake (pre-baked)
As someone who has very busy mornings, breakfast bakes are the perfect meal prep dish, as I can prep on a Sunday, and warm it up every morning during the week for a quick, delicious breakfast.
I like to add mozzarella pearls to my bakes (not pictured is the egg/milk mixture) for an extra calcium boost.
Boasting a creamy satisfying texture, fresh mozzarella also delivers a boost of:
1. Protein: essential for muscle repair and growth
2. Calcium: crucial for strong bones
3. Vitamin B12: aids nerve function and red blood cell production
I like to add mozzarella pearls to my bakes (not pictured is the egg/milk mixture) for an extra calcium boost.
Boasting a creamy satisfying texture, fresh mozzarella also delivers a boost of:
1. Protein: essential for muscle repair and growth
2. Calcium: crucial for strong bones
3. Vitamin B12: aids nerve function and red blood cell production
Black Lentil Soup
Lentils are likely in my top 3 foods I eat the most. They are super easy to prepare and can be eaten with a variety of sides ranging from rice to roti.
Black lentils, prized for centuries in North Indian kitchens as urad dal, are protein-packed pearls of iron, folate, and magnesium. Their inky skins hide anthocyanins—the same antioxidants that give blueberries their glow—helping tame inflammation and protect the heart. They are also a great source of fiber, helping to regulate digestion.
Black lentils, prized for centuries in North Indian kitchens as urad dal, are protein-packed pearls of iron, folate, and magnesium. Their inky skins hide anthocyanins—the same antioxidants that give blueberries their glow—helping tame inflammation and protect the heart. They are also a great source of fiber, helping to regulate digestion.
Creamy Garlic Mushroom Pasta
I'll never tire of eating pasta, and can go through periods where I eat it every day. For this dish, I had a go at making my pasta sauce from scratch and it tasted so much better than store-bought bottled sauce. The fresh mushrooms added a deep umami flavor that helped to carry the sauce to another level.
First cultivated in ~17th-century European farms, “bella” (cremini) mushrooms bridge the gap between mild white buttons and robust portobellos. Their firm, tan caps pack B-vitamins for steady energy, selenium and copper for antioxidant defense, and natural umami that deepens the sauce's flavor. Low in calories, yet rich in fiber and potassium, bellas also help support heart health and digestion.
First cultivated in ~17th-century European farms, “bella” (cremini) mushrooms bridge the gap between mild white buttons and robust portobellos. Their firm, tan caps pack B-vitamins for steady energy, selenium and copper for antioxidant defense, and natural umami that deepens the sauce's flavor. Low in calories, yet rich in fiber and potassium, bellas also help support heart health and digestion.
Creamy Coconut Kidney Bean Curry
Born where Caribbean and East African kitchens meet, this velvety curry marries creamy coconut milk with earthy kidney beans simmered in turmeric, ginger, and warm spices. Each spoonful delivers plant protein, fiber, and fats from the coconut milk. I typically eat this ladled over rice or with nshima (Zambian firm maize porridge).
Sautéed Purple Cabbage
I like to sauté my purple cabbage for a very brief period so that it isn't mushy, preserving its crispy texture.
First cultivated along the Mediterranean coast and prized in medieval German kitchens for its jewel-toned leaves, purple cabbage—also called red cabbage—still garnishes tables from sauerkraut barrels to Afro-Caribbean slaws. Its deep color comes from anthocyanins, heart-protective antioxidants also found in berries. It is a great source of vitamins C and K for immunity and bone strength. Low in calories yet rich in potassium and sulfur compounds that aid detox, purple cabbage is a nutrient packed side dish.
First cultivated along the Mediterranean coast and prized in medieval German kitchens for its jewel-toned leaves, purple cabbage—also called red cabbage—still garnishes tables from sauerkraut barrels to Afro-Caribbean slaws. Its deep color comes from anthocyanins, heart-protective antioxidants also found in berries. It is a great source of vitamins C and K for immunity and bone strength. Low in calories yet rich in potassium and sulfur compounds that aid detox, purple cabbage is a nutrient packed side dish.
Fire-roasted Tomato Tofu
I had a can of Trader Joe's Diced and Fire Roasted Tomatoes collecting dust in my pantry, and no idea what to do with them. I decided to experiment and use them as a marinade for tofu, and it turned out delicious.
This dish marries charred, fire-roasted tomatoes with tofu’s clean canvas, ready to soak up surrounding flavors. The quick sear infuses smoky depth, while the added chili wakes the palate. Tofu's soy protein is essential for muscle strength, while the lycopene in tomatoes provide antioxidants which help protect cells against damage.
This dish marries charred, fire-roasted tomatoes with tofu’s clean canvas, ready to soak up surrounding flavors. The quick sear infuses smoky depth, while the added chili wakes the palate. Tofu's soy protein is essential for muscle strength, while the lycopene in tomatoes provide antioxidants which help protect cells against damage.
Blueberry French Toast
French toast is my rare guilty pleasure due to its high sugar content (though you can skip the syrup). Born from French pain perdu—“lost bread” rescued in rich custard—this morning classic gets a vibrant twist with bursts of wild blueberries. I like to lightly sauté my blueberries to give them an extra juicy profile and to add the shiny, glazed look. The juices from the blueberries create an inky syrup rich in anthocyanins, which are known for their antioxidant and anti-inflammatory properties.
Creamy Walnut Mushroom Pasta
This dish marked my first time adding walnuts to pasta, but it won't be the last.
Cradled atop Silk Road caravans and tucked into Persian royal gardens, walnuts have traveled from Central Asia to nearly every pantry on earth. Crack one open and you’ll find a brain-shaped kernel rich in omega-3s, which help to support brain health. They're also a great source of antioxidants, which help protect against types of cell damage.
Cradled atop Silk Road caravans and tucked into Persian royal gardens, walnuts have traveled from Central Asia to nearly every pantry on earth. Crack one open and you’ll find a brain-shaped kernel rich in omega-3s, which help to support brain health. They're also a great source of antioxidants, which help protect against types of cell damage.
Honey Lemon Pepper Wings
I very rarely buy fast food, but sometimes I crave chicken wings, so I choose to make them myself.
Inspired by Southern soul-food kitchens, these honey lemon pepper wings balance sweet honey with citrusy flavors and a peppery kick. A quick bake crisps the skin, followed by a final toss in warm honey-lemon glaze to seal in juiciness.
The added black pepper sparks circulation, while honey’s trace minerals support immunity and heart health.
Inspired by Southern soul-food kitchens, these honey lemon pepper wings balance sweet honey with citrusy flavors and a peppery kick. A quick bake crisps the skin, followed by a final toss in warm honey-lemon glaze to seal in juiciness.
The added black pepper sparks circulation, while honey’s trace minerals support immunity and heart health.
Zambian Tilapia Spinach Stew
I grew up eating my mother's tilapia stew, fishing (no pun intended) out chunks of fish to eat with nshima.
Featuring tilapia, a staple sourced from local lakes in East Africa, tilapia stew is prepared with tomatoes, onions, and mild spices. Bright greens like pumpkin leaves join late, adding iron and folate.
Though tilapia is native to Africa, it is now heavily farmed throughout the world, with China now being the world's largest producer.
Tilapia is a lean fish, and a great source of protein, packing ~26g protein in 100g. This makes tilapia an attractive protein source if you are avoiding red meats.
Featuring tilapia, a staple sourced from local lakes in East Africa, tilapia stew is prepared with tomatoes, onions, and mild spices. Bright greens like pumpkin leaves join late, adding iron and folate.
Though tilapia is native to Africa, it is now heavily farmed throughout the world, with China now being the world's largest producer.
Tilapia is a lean fish, and a great source of protein, packing ~26g protein in 100g. This makes tilapia an attractive protein source if you are avoiding red meats.
Berry French Toast
Curried Golden Lentils
I often prepare my golden lentils using red lentils complemented with curry and turmeric powder. I cook them to a mushier consistency compared to my black lentil dishes.
From Indian dhabas to East African coastal kitchens, golden lentils are found simmering in turmeric-stained pots, soaking up ginger, cumin, curry, tumeric, and creamy coconut. Lentils are a great source of protein, folate, and iron, while curcumin and warming spices calm inflammation and aid digestion.
From Indian dhabas to East African coastal kitchens, golden lentils are found simmering in turmeric-stained pots, soaking up ginger, cumin, curry, tumeric, and creamy coconut. Lentils are a great source of protein, folate, and iron, while curcumin and warming spices calm inflammation and aid digestion.
Candied Sweet Potatoes
What tastes like it should be a dessert but is certaintly not a dessert (according to most)? Candied sweet potatoes. Despite their sweetness, they are often served as a side dish along the main meal in Southern American soul food cuisine.
A soul food staple in Southern American kitchens, candied sweet potatoes are prepared in bubbling brown sugar, cinnamon, and cloves. The dish is baked until the sweet potatoes are soft and the brown sugar, cinnamon-clove spice mix is dark and syrupy.
Cloves contains eugenol, a phenolic compound that is well known for its anti-inflammatory properties. In fact, clove oil is often used as a topical ointment on throbbing toothaches due to its natural anesthetic properties.
A soul food staple in Southern American kitchens, candied sweet potatoes are prepared in bubbling brown sugar, cinnamon, and cloves. The dish is baked until the sweet potatoes are soft and the brown sugar, cinnamon-clove spice mix is dark and syrupy.
Cloves contains eugenol, a phenolic compound that is well known for its anti-inflammatory properties. In fact, clove oil is often used as a topical ointment on throbbing toothaches due to its natural anesthetic properties.
Kenyan Mint Tea
One of my favorite memories from my last visit to Kenya, was biking through the lush, green tea fields. I returned home with loose tea leaves, perfect for brewing iced tea on a hot Texan summer day or hot tea on a chilly winter evening.
Black tea offers several health benefits including heart-healthy antioxidants and unique compounds like theaflavins and L-theanine, which may contribute to improved heart health, enhanced alertness and reduced inflammation.
I typically throw in several sprigs of fresh mint to calm digestion and sweeten the tea with a pinch (fine, usually much more than a pinch) of honey.
Black tea offers several health benefits including heart-healthy antioxidants and unique compounds like theaflavins and L-theanine, which may contribute to improved heart health, enhanced alertness and reduced inflammation.
I typically throw in several sprigs of fresh mint to calm digestion and sweeten the tea with a pinch (fine, usually much more than a pinch) of honey.
Rich Japanese Sweet Potato Wild Mushroom Stew
Japanese sweet potatoes are another favorite in my household. Typically naturally sweeter than orange or purple sweet potatoes, they pair well with savory dishes. I often sprinkle white pepper when they've nearly finished roasting, to add a slight kick that contrasts the sweetness.
Japanese sweet potatoes—satsuma-imo—hide sun-gold flesh (after roasting or boiling) beneath plum-colored skins. They were introduced to Japan via the Ryukyu Kingdom (modern-day Okinawa) in the 17th century. Slow roasting these jewels coaxes out a natural caramel goodness and a dessert-like sweetness. Each bite delivers fiber for gut-friendly digestion and potassium which helps to manage blood pressure by flushing out sodium and relaxing the walls of our blood vessels.
Japanese sweet potatoes—satsuma-imo—hide sun-gold flesh (after roasting or boiling) beneath plum-colored skins. They were introduced to Japan via the Ryukyu Kingdom (modern-day Okinawa) in the 17th century. Slow roasting these jewels coaxes out a natural caramel goodness and a dessert-like sweetness. Each bite delivers fiber for gut-friendly digestion and potassium which helps to manage blood pressure by flushing out sodium and relaxing the walls of our blood vessels.
Sautéed Garlic String Beans
A spring/summer favorite, sautéed green beans taste fantastic lightly salted in fresh minced garlic.
Heating the string beans only briefly so that each emerald pod stays crisp, this helps to lock in vitamin C and folate. Folate is an essential mineral during pregnancy, as it is important for preventing neural tube defects in developing fetuses. Folate is also crucial for the production and maintenance of various cells in the body, including immune cells.
Heating the string beans only briefly so that each emerald pod stays crisp, this helps to lock in vitamin C and folate. Folate is an essential mineral during pregnancy, as it is important for preventing neural tube defects in developing fetuses. Folate is also crucial for the production and maintenance of various cells in the body, including immune cells.
BBQ-Glazed Salmon
Ill spare you the farmed vs wild caught salmon rabbit hole...
These wild salmon fillets are marinated overnight in a light maple glaze to allow ample time for the flesh to soak in the flavors. I then sear the fillets on each side in olive oil before baking the salmon until the edges caramelize.
Salmon is a fatty fish and rich in Omega-3 fatty acids, particularly EPA and DHA. DHAs are important for maintaining healthy vision and have been attributed to reducing the risk of age-related macular degernation. They are also crucial for brain health, potentially improving cognitive function and reducing the risk of Alzheimer's disease and other forms of dementia.
These wild salmon fillets are marinated overnight in a light maple glaze to allow ample time for the flesh to soak in the flavors. I then sear the fillets on each side in olive oil before baking the salmon until the edges caramelize.
Salmon is a fatty fish and rich in Omega-3 fatty acids, particularly EPA and DHA. DHAs are important for maintaining healthy vision and have been attributed to reducing the risk of age-related macular degernation. They are also crucial for brain health, potentially improving cognitive function and reducing the risk of Alzheimer's disease and other forms of dementia.
Thyme-Roasted Chicken Neck & Liver
Growing up, my siblings and I would fight over who got the chicken neck whenever my mother roasted a whole chicken. Though it barely has any meat the dark meat on the chicken neck is so tasty when roasted and lightly salted.
In East African cuisines, chicken necks are grilled, fried, or stewed, often seasoned with light, mild spices and served as a snack or part of a larger meal.
In this dish, I rubbed the neck and liver with fresh thyme, salt, garlic powder, and a crack of black pepper. I then let the pieces roast until the neck meat was browned and crispy and the liver smooth and velvety.
Chicken necks are a fantastic source of collagen, particularly Type II, which is important for supporting cartilage and overall joint health.
Chicken liver is also a nutritional powerhouse. It is rich in vitamins, minerals, and protein. Iron, in particular, is crucial for preventing anemia and supporting the production of red blood cells.
In East African cuisines, chicken necks are grilled, fried, or stewed, often seasoned with light, mild spices and served as a snack or part of a larger meal.
In this dish, I rubbed the neck and liver with fresh thyme, salt, garlic powder, and a crack of black pepper. I then let the pieces roast until the neck meat was browned and crispy and the liver smooth and velvety.
Chicken necks are a fantastic source of collagen, particularly Type II, which is important for supporting cartilage and overall joint health.
Chicken liver is also a nutritional powerhouse. It is rich in vitamins, minerals, and protein. Iron, in particular, is crucial for preventing anemia and supporting the production of red blood cells.
Proverbs 3:6
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