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“Oh, how I hate to cook — and then I found The Wellness Kitchen! Exceptionally healthy, delicious and beautiful dishes…truly in a class of their own.”

- Patty M.

 
 

 Sample Menus


Today more than ever before the path between our food and our health is clear; we are what we eat, and eating the right food can have a profound effect on our health. But that doesn’t mean what we eat has to be tasteless and boring.

On the contrary, our chefs take great pride in creating nourishing meals that bring familiar favorites to your dinner table. Or, they’ll inspire you to venture outside of your culinary box and into the world of international cuisine. Exotic, sometimes. Delicious, always!

 
 

Everyday Food         

If you have no dietary restrictions, and enjoy traditional cuisine, get maximum nutrition and flavor from a wide variety of food and flavors, all made with clean protein and vegetables, local and seasonal. This is a great meal plan for families.

Lunch: 1.  Chicken Shawarma Salad Bowl with Flatbread and Chickpea-Parsley Hummus

2.  Turkey Burgers with Tomato Mayo & Roasted Cabbage

3.  Chicken Fajitas with Traditional Toppings and an Avocado-Tomato Salad

Dinner: 1.  NY Strip Steak with Creamy Chimichurri Sauce & Sweet Potato Oven Fries

2.  Classic Shrimp Scampi w Pasta or Zucchini Noodles

3. Spaghetti and Meatballs with Green Beans and Homemade Tomato Sauce


 
 

In-Home Senior Care

Healthy and delicious meals that meet the tastes and nutritional needs of seniors.  Plant-centered, low- or no-sodium, high-fiber, nutrient-dense foods such as fresh fruit, vegetables, legumes and whole grains.  Heart-healthy fats provided by olive oil, avocado, nuts and seeds. Clean, lean protein from poultry and fish, with the recommended amount of red meat rounds out this Mediterranean-style meal plan.

Lunch: 1.  Roasted Cauliflower Coconut Soup with Parsley Toast

2.  Creamy, Dairy-free Broccoli Soup with Prosciutto Arugula Salad Rolls

3.  Mediterranean Scramble with Spinach & Avocado Toast

Dinner: 1.  Braised Chicken with Fennel Rice and Steamed Broccoli

2.  Roast Salmon with French Lentils, Carrots and Celery

3. Beef & Mushroom Stuffed Acorn Squash Bowls

We’re pleased to offer meal planning and delivery to local businesses serving our senior community.

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Low Glycemic Diabetic Care

Eating plenty of healthy food that is naturally rich in nutrients and low in fat and calories is your most powerful tool when managing diabetes.  This plus moderate serving sizes of meals and snacks consumed at regular intervals throughout the day balances blood sugar levels. Healthy fats, fruit, vegetables, whole grains and lean clean protein are key.  We manage this while also making every meal irresistibly delicious!

Lunch:  1. Classic Minestrone Soup with a Fresh Fruit Salad

2. Spinach Salad with Apples, Oranges and Almonds with Homemade Vinaigrette

3. Turkey Breast with Brown Rice Noodle, Cucumber and Ginger Salad

Dinner: 1. Braised Chicken Thighs with Mushrooms and Rice Cauliflower

2. Roast Chicken with Southwest Coconut Ranch Salad

3. Crispy Broiled Haddock with Broccolini and Brown Rice


 
 

Love your heart!

Our AHA-guided meals nudge you lovingly towards your healthiest version of you!   This heart-centered meal plan is packed with vegetables, olive oil and clean quality protein.  By modeling recipes provided by the American Heart Association as well as those in our Mediterranean and Blue Zones plans, we created meals that keeps you satisfied, nourished and energized with real, clean food that’ll make you feel amazing inside and out.  

Lunch:  1.  Salade Nicoise with Fresh Tuna, Green Beans, Baby Potato & Hard-cooked Eggs

2.  Baked Broccoli & Feta Cheese Cups with Whole Grain Toasts

3.  Ginger Cilantro Salmon Burgers w Caesar Salad

Dinner: 1. Chicken, Spinach & Mushroom Pasta

2. Beef, Sweet Potato and Rapini Skillet Stir-fry

3. Grilled Halibut with Fresh Corn, Tomato and Cucumber Salad


 
 

Kidney-friendly

Designed to break up free radicals while guarding against oxidation and inflammation, our kidney-friendly meal plan is low in sodium and potassium, high in antioxidants and plant phytochemicals, especially cruciferous and green leafy vegetables, red bell peppers, and more.  The protection found in these foods are enormously important as they also guard against cancer and heart disease while keeping your kidneys functioning well. Clean lean proteins, with red meat in extreme moderation, makes for a healthy meal plan for you.

Lunch: 1.  Collard Greens Dolmades Stuffed with Ground Turkey and Quinoa

2.  Spanish Chicken Soup with Bell Peppers, Carrots and Fresh Greens with Sliced Avocado

3.  Vegetable Egg Strata with Baby Arugula and Mixed Greens Salad 

Dinner: 1.  Braised Chicken Thighs with Roasted Brussel Sprouts and Shiitake Mushrooms

2.  Fish and White Corn Tacos with Cabbage Relish

3. Oven-roasted Pork Chops with Garden Vegetables & Homemade Applesauce


 
 

Cancer, immunity, and inflammation

A challenged immune system can lead to chronic inflammation, which is present in various health conditions such as arthritis, cancer, heart disease, and obesity.  Eating a diet of clean, whole foods that are rich in nutrient-dense, immunity-boosting ingredients, full of antioxidants and free from common trigger foods such as nightshades, eggs, and soy puts you on the path to feeling your best. In addition, we use powerhouse spices such as turmeric, cinnamon, ginger, garlic, cayenne, and clove with foods that are high in omega-3s, all of which decrease inflammation in the body.

And let’s not forget the role that homemade Bone Broth plays in keeping your gut and joints working as they should. When you’re low on energy, especially after treatment or surgery, nothing provides a shot of clean, easy to digest protein plus essential trace minerals and tissue-building BCAAs (branched chain amino acids) like our real, made from scratch bone broth.

Lunch: 1.  Kale, Apple & Tuna Salad with a cup of Chicken Bone Broth

2.  Delicata Squash & Kale Salad with Orange Immunity Boost Smoothie

3.  Mushroom and Spinach Stew with Cinnamon, Coriander and Cumin

Dinner: 1.  Cedar Planked Salmon with Lentil and Asparagus Salad

2.  Roast Chicken with Baked Sweet Potato and Glazed Carrots

3. Butter Chicken with Cauliflower Rice


 
 

Mediterranean & Blue Zones

Did you know that people who live in the Blue Zones are the world’s heathiest?  They live in Greece, Japan, Italy, Costa Rica, to name a few, as well as a few cities right here in the U.S.  It’s not so much about where they live, however. It’s about what people in the Blue Zones eat every day. A diet rich in plants, fruit, beans, nuts and seeds, and lean meat protein (fish primarily), plus plenty of healthy fats in olives and olive oil, and a minimal amount of red meat and dairy about sums it up.  Follow in their footsteps and you just may eat your way to 100!

Lunch: 1.  Shrimp-Stuffed Avocados

2.  Mediterranean Sockeye Salmon Salad with Lentils

3.  Greek Minestrone Soup with White Beans, Fennel and Israeli Couscous

Dinner: 1.  Provencal Seafood Stew

2.  Braised Chicken with Kale Quinoa Salad and Grapes

3. Grilled Bruschetta Chicken with Cucumber Avocado Salad