Nessa Clark

The Nutritionist’s Kitchen: Transform Your Diet and Discover the Healing Power of Whole Foods

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The ultimate guide to healthy meals with the healing benefits of whole foods and the latest science-backed nutritional guidelines.

With more than 60 seasonal recipes that celebrate invigorating and restorative foods, 
The Nutritionist’s Kitchen offers an approachable guide to support optimal health and wellness through everyday meals. Learn from Carly Knowles, registered dietitian nutritionist, who shares her expertise to support you on your health journey.

Organized by season, this book includes recipes like Yellow Pumpkin Curry with Toasted Cashews, Wheat Berry Salad with Butternut Squash and Maple Vinaigrette, Baby Spinach and Spring Onion Frittata with Goat Cheese, Salt and Pepper Grilled Prawns with Chimichurri Corn, and Blueberry Açaí and Coconut Ice Pops. Each recipe contains a descriptive food-as-medicine themed headnote including valuable health information. Revitalize your meal planning with this accessible cookbook and find trustworthy nutrition information and wholesome recipes based on the latest scientific recommendations.




From the Publisher

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nutrition nutritionist diet dietician healthy eating food medicine whole foods

Your Guide to Using Whole Foods as Medicine

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The Principles

The question I get asked the most as a registered dietitian nutritionist is, “What is the ideal diet?” My answer is simple—there is none. We all need something different. We need different nutrients for different reasons at different life stages. So, where do you start then? Simply put, at the end of the day, I recommend that everyone starts with real food comprising whole, unprocessed, and unrefined ingredients. Outside of your personal dietary needs, there are some basic practices you can adopt to transform your food into medicine.

Finding Balance

In this chapter, I’ve highlighted some elementary yet significant nutritional information, including valuable details on vitamins and minerals, essential food groups, and inspiration for creating a balanced plate whether you’re an omnivore, vegetarian, or vegan.

Living Seasonally

When we override our natural rhythm, we suffer. Working night shifts long term with less exposure to sunlight, for example, has been linked to increased chronic diseases and illnesses, such as heart disease, gastrointestinal issues, weight gain, obesity, irregular eating habits, depression, and more. Or when we don’t honor the seasonal changes in our food system, both in farming practices and our diets, the environment suffers, and we can become sluggish and energetically stagnant. When we choose to live in the flow with nature and holistically support our health and happiness, we can thrive.

At Home In Your Kitchen

Creating a whole foods pantry is quite simple, and it will pay off tenfold in the long run. If you have an existing food pantry, allow yourself time to slowly transition from your current stock to more nutritious, whole foods by replacing one pantry category at a time. If you don’t already keep a pantry, use this chapter to help you establish one.

60+ Seasonal and Nutrient-Dense Recipes

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Spring

Recipes include:

Strawberry Vanilla Almond Butter Smoothie with Bee Pollen
Baby Spinach and Spring Onion Frittata with Goat Cheese
Butter-Roasted Radishes with Radish Greens
Spicy Sriracha Mung Bean Bowl with Pickled Daikon and Carrots
Carrot Cake Cupcakes with Vanilla Tofu Frosting
Strawberry Rhubarb Crisp
and more

Summer

Recipes include:

Cultured Key Lime Cashew Yogurt
Sweet Cornmeal Pancakes with Vanilla Roasted Peaches
Quinoa Tabbouleh with Roasted Cherry Tomatoes
Cucumber Salad with Honey Sesame Dressing
The Simplest Tempeh Tacos with Whole Wheat and Flax Tortillas
Salmon en Papillote with Seasonal Vegetable Ribbons
Flourless Chocolate Almond Butter Brownies
and more

Autumn

Recipes include:

Roasted Banana and Almond Butter Breakfast Cookies
Broccoli Salad with Pickled Cranberries and Herb Yogurt Dressing
Tangy Italian Cauliflower Salad with Olives and Capers
Coconut Curry Red Lentil Stew with Cilantro Lime Chutney
Skillet Roasted Lemon Chicken with Green Olives and Garlic
Beef and Beet Borscht with Fresh Beet Greens
Mini Whole Wheat Apple Galettes

Winter

Recipes include:

Chocolate and Chai Spiced Granola
Buckwheat Breakfast Porridge with Cranberry Chia Compote
Curly Kale and Wild Rice Salad with Sweet Fennel and Garlic Vinaigrette
Roasted Brussel Sprouts with Honey Miso Glaze and Cilantro
Yellow Pumpkin Curry with Toasted Cashews
Loaded Sweet Potatoes with Sautéed Kale and Onions
Dark Chocolate Banana Bread with Toasted Almonds

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nutrition nutritionist dietician diet registered

About the Author

Carly Knowles, MS, RDN, LD has always loved cooking, but it wasn’t until she went to live in a rural village in Peru that she saw just how impactful food and nutrition can be. It was a profound moment that made her realize that food truly is medicine, and set her on a path to becoming a Registered Dietitian Nutritionist (RDN) and food and nutrition expert. She earned her Master of Science degree in Nutrition from Bastyr University and has experience working as a clinical dietitian in both inpatient and outpatient settings as well as private practice. Carly now teaches cooking classes in the community and specializes in food/nutrition writing, recipe development, and nutrition consulting for healthy food and cookware brands. She lives in Portland, OR with her two devoted recipe-testers, her husband and son.

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