Entries by Barbara Sobel

Herb and Lamb Meatballs

What does your plate look like? For many of us, we think of the protein source in our meal as the main course and the vegetables and starches, the side courses. For those of us who are eating that way, one easy way to build our health is to flip that ratio so that we […]

Savory Plantain Mash 

One of the foods I enjoyed eating in Brazil was plantains. I enjoyed them so much that I came home and started experimenting with sweet and savory plantain mash. Here is my recipe for savory plantains. It is super easy and my kids loved them. If you are interested in trying a sweet version of […]

Chimichurri Sauce

I am a big fan of making fresh sauces and dressings because I can control the ingredients that go into them.  Chimichurri sauce can have a little punch (red pepper flakes) or not. Sensitive to garlic, you can use it or not.  Think cilantro tastes like soap, skip it and add some extra basil or […]

Summer Vacation: Self Care

Remember when you were a kid and you spent all year looking forward to summer vacation?  As adults, we don’t get to take the whole summer off, but we often do get to take a little time off work to recharge. I spent the last two weeks traveling in Brazil sightseeing, listening to music, beaching, […]

Mango Salsa

Fruit salsa is a great addition to almost any meal and everyone loves it — even kids. Fruit salsa pairs well with chicken, fish, seafood, pork, beef, and vegetables. You can also use it as a dip on its own or spoon it over yogurt or soft cheese (dairy or nondairy). It can be spicy […]

Carnitas Citrus Salad

This recipe is simple, but takes some planning because it requires a slow simmer on the stove for a few hours. I usually make it during the winter, but made some recently at my kid’s request. My boys (husband included) like to make carnitas tacos with corn tortillas, salad or shredded cabbage, black beans, avocado, […]

Gluten Free Stir-Fry: Chicken and Vegetables

This is one of our family favorites and it is easy to scale up or down in size and fill in with the vegetables we happen to have at home. Plus it is gluten and soy-free for those of us who react to those foods. I serve it with rice, cauliflower rice, quinoa, or millet. […]

Summer Sheet Pan Recipe

I am a sheet pan superfan for weeknight meals. They are just so simple and the combinations are truly endless. This week I played around mixing meat, fruit, vegetables. The trick is cutting everything about the same size so that it all gets done at the same time. Recipe serves 4 and is easily scaled […]

Weeknight Chicken Curry

I am a big fan of curry. It is full of vegetables and herbs that help to reduce inflammation, it is great leftover (sometimes even better than the first meal), and it can be made simply or more complex given the time you have. Check out my simple weeknight chicken curry recipe below. It is […]

Low in Iron ???

What do iron deficiency and my “Lucky Iron Fish” have in common? Women are most at risk of low iron, but anyone who has a lot of blood loss or who does not eat enough foods with iron is at risk. So are people with inflammatory bowel disease, Celiac disease, and parasites (parasites thrive on […]

Carrot Top Pesto

Carrot top pesto! Yup, this super simple “pesto” recipe is made from carrot tops and is dairy-free for those who are avoiding dairy. A special thank you to Laura Reoch, https://september-days.com/ for the picture!⁠ I love when friends join me in the kitchen. I love carrots and the freshest carrots come with the tops still […]

Supplement Safety

I believe in food first, but sometimes I recommend supplements to help bring my clients back into balance. Supplements can be helpful, confusing, expensive, and sometimes dangerous. Supplements are not regulated by the FDA for quality. To make sure you are getting high-quality supplements. Look for a third party quality certification like GMP or NSF. […]

Barbecue Season

One of the things that I love about summer is how easy it is to grill something on the barbecue for dinner. It is quick and easy to clean up. Here are a couple of quick tips for grilling chicken: Consider grilling a spatchcock chicken. Spatchcock is a technique for cutting a chicken where you open […]

Big Salad and Fresh Dressing

Big Salad! Some nights are big salad nights. It is either unusually hot outside or we have a lot of leftovers and not a lot of time. This big salad includes lettuce, steamed beets, leftover roasted asparagus, green onions, pumpkin seeds, and feta cheese. Add on options are leftover rice, quinoa, steak, and chicken. Feel […]

Cauliflower Leek Soup

Cooking up a big pot of vegetable soup is always a good thing. I love having a simple soup in the refrigerator to heat up for a snack or to complete a meal. I usually don’t use a recipe for vegetable soup, but this batch was particularly good so I wrote it down to make again […]

Olive Oil and Herb Baked Cod

Olive Oil and Herb Baked Cod This is a super simple recipe that takes about as long as it takes to make a salad to cook and get on the table. Ingredients 1 cod filet per person (you can use any white fish that is an inch or thicker) 5 tablespoons of extra virgin olive […]

Talking Fish

Talking Fish We have all had fish that tastes fishy.  Serve fishy fish to your kids or spouse just once and they won’t eat it again for years. And yes I know that from personal experience with one of my kids who just started eating fish, sushi excepted, for the first time in 20 years, […]

Stovetop Herb Chicken

This simple stovetop chicken is flavorful, moist and forgiving. You can play with the spices and herbs so that it can be a weekly staple, but not taste the same week after week. I first learned to make this from a friend years ago using oregano as the only herb. Sometimes I use fresh rosemary […]

Chicken with Tangerines, Asparagus, & Paprika

I have been experimenting with more sheet pan meals. This one is chicken legs with sliced tangerines, asparagus, and paprika. I love the combination of the bright citrus with smokey paprika.  You can try this recipe with a variety of different proteins (chicken, fish, garbanzo beans, and any vegetables). I like to make extra so […]


My clients often ask me about breakfast. What should they have? What can they make that is healthy and quick? Do they need to eat breakfast if they are not hungry in the morning? Many of us associate breakfast with something sweet like fruit, muffins, pancakes, cereal, or sweetened yogurt. The decision to eat breakfast […]

Chia Pudding

Breakfast is often the most confusing meal of the day. My clients need help figuring out what to eat for breakfast. Take a peek into my breakfast bowl. This super simple chia pudding with colorful berries, nuts, and seeds is rich in fats, fiber, and phytonutrients and helps me start the day focused and fueled. […]

Sheet Pan Trout and Vegetables

I had a busy week and when I was thinking about what I had time to cook this week, sheet pan meals popped to the top of the list because they are quick, simple, and satisfying. This is trout that looks and tastes a lot like salmon and a combination of vegetables I had on […]

Spring Vegetable Soup

I like to start the week out with a big pot of soup that is simple and plain so that I can have a warm bowl to add to lunch, dinner, or for a snack. I like keeping it plain so I can spice it up with a curry or fresh herbs. A pot of […]

Family Meals

As a child, our family dinners were spent focused on two topics – sports and politics. The political discussions were always heated and while the disagreements around sports were just as strong, they were not nearly as charged with emotion. I found this an interesting phenomenon and useful to remember throughout my life. Those dinners […]