1. “Nonna-stalgia” Comfort Classics
Step 1: Prepare Everything First
Chop vegetables into small, even pieces. Measure broth, milk, and seasonings
before turning on the stove.
Step 2: Cook Slowly
Heat butter or oil on medium-low heat. Add onions and cook gently until soft.
Do not rush this step.
Step 3: Add Protein Carefully
Add chicken or meat and cook slowly until just done. Gentle heat keeps it tender.
Step 4: Make the Sauce
Sprinkle flour, stir well, then slowly add warm broth or milk while stirring
to keep the sauce smooth.
Step 5: Finish the Dish
Add vegetables or starch. Simmer until soft or bake lightly if making a pie.
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2. High-Protein Sheet-Pan & One-Pot Meals
Step 1: Prepare the Oven or Pot
Preheat oven to 375–400°F or place a large pot on the stove.
Step 2: Season Gently
Add salt, pepper, herbs, and lemon. Keep flavors simple.
Step 3: Add Vegetables
Place vegetables around the protein and drizzle lightly with oil.
Step 4: Cook Evenly
Bake or simmer until protein is tender and fully cooked.
Step 5: Rest Before Serving
Let the dish rest for 5 minutes to keep it moist.
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3. Gut-Healthy “Fiber Frenzy” Dishes
Step 1: Start with Aromatics
Slowly cook onions and garlic in olive oil until soft.
Step 2: Add Fiber-Rich Foods
Add beans, chickpeas, or vegetables and stir gently.
Step 3: Add Liquid Slowly
Pour broth just until ingredients are covered.
Step 4: Simmer Patiently
Cook on low heat until vegetables are very tender.
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4. Nutrient-Dense Breakfasts
Step 1: Use Low Heat
Low heat keeps eggs soft and creamy.
Step 2: Stir Gently
Slowly stir eggs until just set.
Step 3: Balance the Meal
Add healthy fats and fiber for fullness.
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