Dinner…uncomplicated! This recipe is short on prep and clean up but big on flavor! A sheet pan meal that brings together juicy chicken thighs, smoky spices, tender chickpeas, and roasted veggies for the ultimate easy weeknight win.
Remove skin from thighs and add to a large bowl. Season with chili powder, cumin, salt, and pepper to taste. Stir to coat chicken evenly with seasoning.
Rinse and drain the chickpeas.
Prepare tomatoes, peppers, and garlic according to directions.
Preheat oven to 375°F.
Make
Add chickpeas, tomatoes, peppers, garlic, olive oil, and vinegar to a large bowl and stir to coat
Place the vegetable mixture on a parchment-lined baking sheet and spread out evenly, then nestle the chicken thighs on top.
Bake for 20 minutes and push the vegetables around to ensure they don’t burn. Return to the oven until the chicken has an internal temperature of 165°F, approximately 20 more minutes.
Remove from the oven and place the chicken on a platter or plates. Remove the skin from the garlic cloves and mash with a fork. Stir the mashed garlic into the vegetables on the sheet, then pour over the chicken.
Garnish with parsley and serve.
Notes
Nutrition Facts: Calories 622 Total Fat 32g Saturated Fat 5g Cholesterol 258mg
Sodium 742mg Total Carbohydrates 24g Dietary Fiber 7g Total Sugars 6g Protein 63g
Nothing says welcome home like a warm meal ready and waiting when you walk in the door. This soup is hearty, cozy and perfect for chilly nights. Filled with juicy chicken sausage, creamy cannellini beans and kale, it simmers low and slow with garlic, tomatoes and herbs for deep, comforting flavor in every spoonful.
These Lemony Sautéed Brussel Sprouts will brighten your day and your plate! This is a perfect side dish to pair with grilled chicken, baked salmon or pasta! This recipe is quick, easy, delicious and of course nutritious! If you don't love Brussel sprouts you can swap cabbage in instead.
Trim the ends of the Brussels sprouts and using a food processor with the slicing attachment, or a sharp knife, slice the Brussels sprouts into thin shreds. If using a knife, halve the sprouts lengthwise first, then thinly slice across.
As you slice, add the Brussels sprouts to the bowl with the lemon juice, tossing occasionally to coat evenly. Gently massage to soften leaves.
Make
Heat the olive oil in a large skillet over medium-high heat.
Add the minced garlic, cumin seeds, and black pepper sautéing until fragrant, about 1 minute.
Add the Brussels sprouts to the skillet, stirring frequently to ensure they cook evenly. Sauté for about 4-5 minutes, until the sprouts have softened slightly but are still green.
Season with salt to taste.
Turn off the heat and stir in the desired amount of grated lemon zest – more if you like lemony and less if you want a hint of lemon.
Serve warm or at room temperature.
Notes
Nutrition Facts: Calories 183 Total Fat 12g Saturated Fat 2g Sodium 196mg Total
Carbohydrates 18g Dietary Fiber 6g Total Sugars 4g Protein 6g
If you are looking to spice up your chicken game, this recipe is for you! You can prepare a big batch to use in a variety of ways all week long. You can add it to salads, soups, wraps, stir frys. So many possibilities that level up the flavor of your weeknight dinners all while saving you time, energy and money!
As the temps dip and the evenings get darker, our bodies start craving dinners that feel like a hug in a bowl. The good news? Cozy doesn’t have to mean complicated. With a little planning, you can end your day with something warm, nourishing, and stress-free.
Here are three weeknight favorites that deliver comfort without the chaos.
Shredded Chicken Vegetable Stew
Some nights call for a one-pot wonder that takes the edge off a long day. This stew does exactly that. Tender chicken, white beans, carrots, and spinach come together in a rich tomato base seasoned with garlic and herbs. It’s hearty, flavorful, and loaded with nutrients.Even better, everything cooks in the same pot. Fewer dishes, more comfort. A win for busy weeknights.
This one is a go-to when you want big flavor and barely any prep. With healthy grains, veggies, and beans, our Ultimate Minestrone Soup is nourishing, filling, and surprisingly quick to pull together. Just fifteen minutes of chopping and you’re off and running.Serve it on a cool evening and watch how fast it resets everyone’s mood. It’s that good.
There’s something magical about walking into your home and smelling dinner ready to go. This Slow Cooker Beef Stew brings that moment to life. It’s hearty and deeply savory, the kind of meal that warms you from the inside out.One little technique makes a big difference: don’t skip the sauté. Browning the beef and aromatics before everything hits the slow cooker gives the stew that slow-simmered flavor you’d swear took all day.
When weeknights feel hectic, these recipes remind you that nourishing meals don’t have to be complicated. Pick one, set the mood with a cozy bowl and a soft blanket, and let warmth do its thing.
This one pot meal is filled with simple veggies packing it full of nutrients and flavor. The pumpkin helps create a natural sweetness, the sweet potatoes add a tender texture, and the bell peppers give you a satisfying crunch. Pick a protein to add to this, such as shredded chicken, roasted tofu, or lentils would all work! Lastly, pair it with rice, cauli-rice, or warm naan to round out your meal.
Chop the onion, sweet potato, garlic, pepper, green beans, zucchini, and cilantro.
Make
Heat olive oil in a large skillet. Add the onion, sweet potato, garlic, and pepper, Sauté for 3-5 minutes or until onion begins to soften. Cover and let steam generate to soften sweet potatoes for 5 minutes.
Add in the green beans and zucchini. Continue to sauté until zucchini begins to soften.
Stir in the curry paste, pumpkin, and coconut milk and bring to a gentle simmer. Cook for 3 minutes.
Add the spinach, salt, and pepper, and cook another 3-5 minutes or until spinach is wilted.
Serve over cauliflower rice and top with a squeeze of fresh lime juice and chopped cilantro.
Notes
Nutrition Facts: Calories 303 Total Fat 22g Saturated Fat 17g Sodium 64mg
Total Carbohydrates 27g Dietary Fiber 8g Total Sugars 8g Protein 6g
This dip is creamy, savory and packed with fiber and plant-based protein. This colorful, satisfying dip is versatile. Enjoy it with lettuce wraps, dip your favorite cracker or you can make it the star of your charcuterie board surrounded by your favorite dippers!
Place the lemon juice, lemon zest, tahini, garlic, white beans, olive oil, pumpkin puree, cayenne pepper, salt, and sage in a food processor. Pulse until smooth.
Transfer to a bowl and allow to sit for 15 minutes before garnishing with pumpkin seeds and serving.
For romaine wraps, fill each romaine leaf with 2 tablespoons of dip and garnish with pepper and pumpkin seeds.
Notes
Nutrition Facts Calories 283 Total Fat 12g Saturated Fat 2g Sodium 666mg Total
Carbohydrates 36g Dietary Fiber 5g Total Sugars 3gProtein 12g
Ready for a cozy meal that is packed with nutritients and flavor? This stew is loaded with tender chicken, white beans, carrots, spinach, with a rich tomato base seasoned with garlic and herbs. The best part is it's a one pot meal. Perfect for those evenings you need something warm and nourishing with minimal clean up required!
Place the chicken breasts in the bottom of a large pot, then season them lightly with salt and pepper. Cover the chicken with 1 inch of water. Place the pot on the stove and bring water to a boil. Once the pot on the stove is boiling, reduce the heat and let simmer until the chicken reaches an internal temperature of 165°F on an instant-read thermometer or is no longer pink in the center, about 8 to 16 minutes. Remove the chicken from the water and let rest until cool enough to handle and shred.
In a large pot, heat oil over medium-high heat. Sauté onions, carrots, and garlic until tender.
Add crushed tomatoes, vegetable broth, dried basil, oregano, and parsley. Let sauce come to a simmer and simmer for 5 minutes.
Stir in cannellini beans, spinach, and shredded chicken. Cook until spinach has wilted and chicken has warmed through.
Garnish with fresh basil and parmesan cheese (if using).
Notes
Nutrition Facts Calories 269 Total Fat 7g Saturated Fat 1g Trans Fat 0g Cholesterol 45mg Sodium 636mg
Total Carbohydrates 28g Dietary Fiber 8g Total Sugars 10g Protein 25g
The holidays are here, and that usually means one thing: routines fly out the window. Between travel, extra events, family gatherings, and unpredictable schedules, it’s easy to feel like all your good habits went poof.
Maybe your workouts disappeared. Maybe takeout has replaced your usual meal prep. Maybe you’re just plain tired of trying to keep it all together.
Before you get frustrated or fall into the “I’ll start fresh in January” trap, take a deep breath.
We’ve worked with many individuals over the years, and here is what helps when life gets chaotic.
Step 1: Focus on Your “Anchor Habits”
Anchor habits are not big or time-consuming, like going to the gym or meal prepping for the whole week. They’re small actions that help you feel good and are doable even on the busiest of days. Anchor habits are personal and different for everyone, but here are some examples.
Examples:
Eating one balanced meal a day from home (even if the others are grab-and-go)
Filling up your water bottle and drinking enough to feel hydrated
Squeezing in a 10-minute walk to blow off some steam, calm your mind, and enjoy nature.
Doing a quick self-check each morning: How’s my energy? What do I need today?
Even one consistent habit can make the difference between feeling completely off track and feeling centered. What self-care acts keep you steady and grounded even when things get hectic?
Step 2: Ditch the All-or-Nothing Thinking
When your routine slips, it’s tempting to think you’ve failed. But the key is realizing you don’t have to do everything at 100% to continue making progress. Sometimes you need to dial it back and do something rather than nothing. Other times, you need to give yourself a break and trust that you will get back to your rhythm as soon as possible.
Missed your morning workout? Take an evening stroll. Had extra sweets at the office? Enjoy them, and move on. Skipped a veggie or two? Make your next meal colorful again.
Rather than feel bad and throw in the towel, prioritize the actions that leave you feeling energized and satisfied, knowing that even tiny course corrections add up over time and help you stay connected to your rhythm.
Step 3: Give Yourself Grace
The holidays are meant to be lived, not survived. You’re allowed to rest. You’re allowed to eat the pie. You’re allowed to say no to things that drain you.
It’s okay if your workout tracker isn’t perfect. It’s okay if your meal plan includes frozen pizza. If those choices free up space for laughter, connection, and peace—that’s wisdom, not weakness.
Step 4: Reconnect With What You Value
When your schedule gets chaotic, it helps to pause and ask: What matters most to me right now? Is it family time? Feeling energetic? Getting outside? Eating meals that truly satisfy me?
Let that be your guide. You can’t do everything, but you can do what matters most – on purpose.
More Practical Things That Can Help
Have a high-protein breakfast. Starting your day with enough protein helps steady your appetite, support your energy, and set the tone for more balanced choices later. Think smoothies, eggs, Greek yogurt, cottage cheese, or leftovers from dinner if that works better for you.
Keep meal planning simple, but balanced. Rely on easy (maybe even boring) meals that don’t require a lot of you. Staying nourished with enough protein, fiber, and healthy fat is an anchor habit that can reduce cravings, keep you energized, and help you focus on what matters.
Be mindful of portions. It can be harder to pay attention to fullness levels when you are socializing, surrounded by highly palatable foods, or bombarded with cues to eat. Try using a smaller plate or starting with smaller portions. Do your best to tune into the experience of eating. Then, pause and reflect before going back for seconds.
Prioritize fruits and veggies. Sure, you’ll want to eat the yummy holiday goodies, but don’t sacrifice the fruits and veggies. Have some of both and be the one who brings them if they aren’t normally there. You’ll get the nourishment your body needs this time of year AND the comfort of special foods.
A Gentle Reminder
Routines are wonderful—they give our days structure, help us feel grounded, and make healthy choices easier. But not every season fits neatly into a predictable rhythm, and that’s okay.
In the hustle and bustle of the holidays, routines might look different: shorter, simpler, or less consistent than usual.
A few intentional habits, a little grace, and clear priorities can keep you grounded, connected, and energized.
When January comes, you won’t need to “start over.” You’ll just keep moving forward from the foundation you built.
Working with a dietitian
Working with one of our friendly dietitians can help you navigate seasons like this—whether it’s the holiday hustle, busy family schedules, or just feeling stuck. We help you create realistic habits, make peace with food, and focus on what matters most for your health and wellbeing so you can enjoy the season without the guilt or overwhelm.
The holidays are a time to gather, share, and savor. And while shiny new gadgets and trendy gifts often get the spotlight, some of the most meaningful presents are those that enrich daily rituals like the morning cup of tea, a family dinner, or a quiet moment with a good book.
We love giving (and receiving!) gifts that nurture well-being in ways that feel both practical and deeply personal and support overall wellness in ways both big and small: the foods we eat, the spaces we gather in, the rituals that ground us, and the hobbies that bring joy. These are the kinds of presents that make everyday life a little brighter, cozier, and more nourishing – long after the holiday season has passed.
Whether you’re shopping for a home cook, a wellness enthusiast, or someone who simply loves cozy rituals, here are some thoughtful ideas to inspire your holiday gifting this year.
Food & Beverage Favorites
Few things feel more special (or useful) than gifts you can taste, savor, and share. Food gifts are classic for a reason – they delight the senses, disappear (avoiding clutter!), and often inspire time spent together in the kitchen. Choose quality over quantity and opt for small-batch, ethically sourced, or locally made items that reflect care and craftsmanship.
Tea Samplers – A calming ritual in a cup. A collection of high-quality teas makes a soothing gift for anyone who loves a calming ritual. Whether it’s a robust black tea for morning energy or a caffeine-free herbal blend for winding down, a tea sampler invites moments of pause in a busy season.
Asheville Tea Company – their warehouse was destroyed by Helene, so 2025 would be a great year to support this NC company and share their tasty teas with your loved ones.
Nut Butter – A high-quality pantry staple that turns toast or oatmeal into something extraordinary.
Big Spoon Roastersstarted in Durham and offers small-batch, flavorful blends that elevate breakfast toast, oatmeal bowls, or even a mid-afternoon spoonful straight from the jar.
CSA / Local Farm Subscription – A beautiful way to give the gift of fresh, seasonal produce all year long. A CSA encourages cooking with the rhythm of the seasons and trying new-to-you fresh produce (with variety that can support your gut microbiome) and supports local farmers – making it a delicious, healthy, and sustainable choice that supports your community.
Gift Certificate for Local Produce
Coach Kristen loves the flexibility and convenience of Let It Grow Produce in Winston-Salem
Quality Olive Oil – A drizzle of good olive oil elevates any meal and is a great source of heart-healthy fats. A kitchen essential worth splurging on that can support heart health is a win-win!
Spices – Bright, fresh spices can completely transform cooking by adding depth and dimension to any dish. A beautifully packaged spice is both useful and inspiring for anyone who loves to cook (or wants to cook more) and a great way to encourage culinary exploration.
Pears (Royal Riviera / Comice from Harry & David) – Perfectly ripe Comice pears are a classic holiday gift for good reason. Juicy, fragrant, and elegantly packaged, they feel both nostalgic and luxurious. (Plus, pears are a great source of fiber and soluble fiber!)
Coffee from a Local Roaster – For the coffee lover, a bag of beans from a local roaster is a thoughtful way to support small businesses and make their morning ritual a little more special. Bonus: pair it with a beautiful mug for a complete set.
These small upgrades in kitchen gifts make daily cooking more joyful, efficient, and mindful. These practical yet beautiful items encourage creativity, sustainability, and connection around food.
Silicone Spatulas / Spoons / Ladles – Durable, heat-proof, colorful, and built to last, these are the kind of kitchen tools that quietly make a big difference. They’re great for stirring sauces, folding batters, and everything in between.
Cutting Boards – A well-crafted cutting board can double as a serving platter, making it as functional as it is beautiful.
Recipe Box or Binder for “Keeper” Recipes – A beautiful, nostalgic way to store family favorites and new discoveries alike. It’s a thoughtful gift for someone who loves to cook or wants to build a collection of meaningful recipes. Personalize your gift by sharing a favorite recipe!
Reusable Water Bottle – A simple, high-quality water bottle supports hydration and reduces waste. Look for one that’s durable, easy to clean, and fits seamlessly into daily routines.
Coffee or Tea Mug – There’s something deeply personal about a good mug. Whether it’s sleek and modern or cozy and handmade, the right mug can make morning beverages feel like a comforting daily ritual.
Recipe / Meal Planning Apps – Sometimes the best gifts aren’t tangible, but instead tools that make everyday life a little easier or more inspiring.
Copy Me That Premium – Coach Kristen swears by this app. The free version is awesome, but the premium gives you even more features for only $12.99. Pull recipes in from any website, organize them, edit them, and create a meal plan and grocery list with ease. When you have a tool like this, planning, shopping, and cooking feels easier and more fun.
Paprika – Another recipe organizer that makes it easy to plan meals, grocery shop efficiently, and keep track of favorites.
NYTimes Cooking – Endless inspiration for cooks of all levels, with reliable recipes and tips.
Cookbooks – A fun and beautiful cookbook provides ideas and inspiration for many meals to share.
Museum Planetarium Pass – Give the gift of exploration. A year-long pass to a local museum or science center offers countless opportunities to learn, reflect, and be inspired.
Body
Rice Pack or Heat Pad – Warmth and comfort in one. Cozy comfort and muscle relaxation – perfect for cold evenings, sore muscles, or a little self-care ritual.
Humidifier – Especially helpful in dry winter months, a humidifier supports skin health, comfort, and respiratory wellness.
Neck Massager or Massage Gun – help them get relief from tight muscles and tension from stress, workouts, or just daily life.
Essential Oils for any mood – A small but mighty way to shift the atmosphere. Calming, uplifting, or invigorating, they make a simple routine feel a little more luxurious. Try shopping at Scented Balance in Clemmons or Awaking Herbs and Gifts in Durham.
Gift certificate for a facial – treat someone to a little skin therapy. Try Green Iris Esthetics in Clemmons.
Houseplant or Flower Bouquet Delivery (or Subscription) – A houseplant or bouquet of fresh flowers can bring brightness to even the grayest day. It’s a simple, uplifting way to add beauty to someone’s routine. A subscription offers cheerful, mood-lifting surprises throughout the year.
Gardening Tools – For those who love to dig in the dirt (or want to start), quality tools make gardening more accessible and enjoyable.
Wool Blend Socks – Warm, breathable socks are an underrated pleasure. They make cold mornings infinitely better and are sweat-wicking and quick drying all year round.
AllTrails+ Subscription – For hikers and walkers, this app opens up a world of trails, maps, and adventure, encouraging more time in nature.
Sleep Well
Rest isn’t a luxury; it’s a foundation of health. These sleep-focused gifts support relaxation and quality rest, which is often one of the best wellness gifts of all.
Sound Machine – A gentle way to improve sleep quality. White noise or gentle nature sounds can help calm the mind and create a consistent sleep environment.
Seasonal Blankets – Cozy wool for winter, breathable cotton for summer – a simple way to make rest feel more intentional and luxurious.
DIY & Homemade Gifts
A homemade gift carries a special kind of love and care.
Homemade Vanilla Extract – A simple but elegant gift that bakers will appreciate all year long. A small bottle goes a long way in baking.
Jam or Preserves – A jar of homemade jam is a sweet reminder of summer flavors.
Candle-Making Kit – A creative and sensory project that’s both fun to make and enjoyable to use – or a gift in itself.
CandleScience– this Durham company sells supplies and kits for making candles, soaps, or diffusers.
Hand Scrub – Simple, nourishing, and perfect for winter-dry hands. This “recipe” will give you an idea of what you can try, but it’s very flexible!
Food for Thought
Gifting doesn’t have to be complicated or fancy. We love the reminder from Kendra Adachi that there is no perfect gift, only thoughtful ones you enjoy giving.
When you choose things that nourish through food, creativity, or cozy rituals, you offer something that lasts beyond the wrapping. You give warmth, care, and a little inspiration for the year ahead.
And when those gifts come from a North Carolina small business, it adds an extra feel-good boost and supports real people in your community.
Wishing you a holiday season filled with warmth, nourishment, and meaningful connection.
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