Kristen Palmer is a Pittsburgh-based chef and contributor to TABLE Magazine. She brings a nutritious and health-conscious approach to her recipes. A graduate of New York’s Natural Gourmet Institute, she focuses on creating dishes that are not only flavorful but also nutrient-dense and beneficial for the body. Her culinary philosophy centers on making every calorie count by using wholesome whole grains, fresh vegetables, and lean proteins. Having also worked as a private chef for the Pittsburgh Ballet, she has experience crafting dishes that support an active and healthy lifestyle. Her recipes, such as Braised Duck Leg in Green Chile with Cumin-Infused Roasted Carrots or Barley Salad with Walnuts and Beet Ribbons, showcase her skill in blending formal culinary techniques with a focus on supportive, body-beneficial foods. Try making some of her nutritious recipes below to bring a healthy attitude into your life.
Kristen Palmer Nutrient-Dense Recipes
Baby Kale Salad with Citrus-Marinated Artichoke Hearts
Appealingly light and bright, this baby kale salad is also satisfying. The citrus in this salad is known for its energizing qualities, encouraging renewal and growth. Artichokes also have detoxifying and tonifying properties that aid in liver function, and they are one of the highest fiber vegetables.
Barley Salad with Walnuts and Beet Ribbons
The salad’s pearl barley has the bran removed. As a result, it cooks faster and has a milder flavor than its counterparts in the grain family. Barley’s high fiber and magnesium make it a great grain to get things moving, plus its chewy bite and nutty flavor will keep you coming back for more
Tempeh and Bok Choy Stir Fry
This simple vegan dish is full of strengthening minerals, nutrients, and detoxifying ingredients. Sea vegetables are full of nutrients. They help replenish the system, and detoxify it, too. Bok choy on the other hand, a Chinese cabbage, is high in fiber and helps in flushing and rejuvenating our digestive system. A quick stir-fry is all it takes to make this nourishing meal.
Brown Rice and Lentil Salad with Citrus & Roasted Fennel
Lentils are a high quality, plant-based source of protein but lack some essential amino acids. By pairing them with rice, you get the full scope of amino acids. Fennel, like lentils, often goes unnoticed or underused but has amazing health benefits. In Eastern medicine it is eaten to tonify the kidneys and improve circulation. Like citrus, it also supports the immune system and is a source of fiber and folate.
Braised Duck Leg in Green Chile with Cumin-Infused Roasted Carrots
Duck is a tender, juicy protein that can elevate any dish with a nutty-tasting fattiness. For this Braised Duck Leg recipe, we pair roasted green chiles with cumin, coriander, oregano, and a dash of lime. This blend balances acid, salt, and spice to make any home chef a pro in the kitchen.
Roasted Cauliflower Soup with Mushrooms and Spinach
Incorporating cauliflower into your meals can add a ton of health benefits while also being delicious. It contains antioxidants like sulforaphane, which may help reduce inflammation and lower the risk of chronic diseases. In this recipe, roasting and puréeing the cauliflower and rutabaga brings depth of flavor, and creaminess. To keep it vegan, the small amount of butter in the recipe can be eliminated or swapped.
Recipes by Kristen Palmer
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