Traci Prendergast | Healthy Functional Nutrition Recipes

I started cooking with pleasure as my main pursuit. As a chef, I used to believe that nutrition was dogma choosing health over enjoyment. Over the years, I have learned that food must have elements of nutrition and pleasure in order to nourish the two parts of ourselves— our present and future self. My recipes reflect this balance. As a chef, I know how to make things taste delicious. And as a Nutritionist I understand which parameters to use for different bodies and ailments.

Recipes Tittle. Functional Nutrition Counseling for Women's Health.

Choose Your Own Adventure to Better Sleep

Wooden shelf with flowers and candle. Personalized nutrition programs to support hormonal balance and digestive health.

My Kitchen Altar

Appetizers

Plant-based spring rolls supporting gut health and digestion in functional nutrition

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Soup + Salad

Bowl of tomato soup with cream, pumpkin seeds, and chopped parsley on a light blue napkin. Whole foods used in anti-inflammatory diet for women’s health.

Main Course

Tacos with cilantro and meat, garnished with lime wedges, radish slices, and cucumber slices on a plate. Addressing Hormonal Imbalances through Diet.

Dessert

Glass jars filled with panna cotta topped with sliced strawberries on a white surface. Functional Nutrition Programs for Midlife Women.

Breakfast

Porridge with roasted pears and honey on a plate, surrounded by spoons, a napkin, orange slices, and honey dipper, on a gray surface. Functional nutrition for women’s health

Recipe Posts | Traci Prendergast

Beet Hummus

The color of this hummus draws people in, but the flavor is what makes this recipe a true keeper. I’ve tried many beet hummus’s but none come close. I think it’s the ratio of garbanzos to beets, as well as the spices and touch of sweetness from maple syrup that make this the best beet hummus I’ve eaten.

Black and white circular pattern with evenly spaced dots. Virtual nutrition coaching session focused on digestive and hormonal health.

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Recipe Posts | Traci Prendergast

Turkey, Wild Rice, Winter Squash & Swiss Chard Soup

I admit, this recipe is more involved than my others. But it is so insanely delicious, nutritious & perfect for fall & winter that going to share it for those who enjoy cooking. It’s a weekend kind of project, when you are putzing around the house doing chores & can assemble the various elements before dinner.

Blueberry and Cinnamon Smoothie

A super simple weekday smoothie that won’t spike your blood sugar.

Green Bean & Pickled Pepper Salad

Like so many original recipes, this recipe started with a need to use what I already had on hand. A beautiful bag of green beans I’d received in my farm box, and a bag of miniature bell peppers.

I’d recently had a dish with pickled peppers in it, and I was still thinking about them. And that is how the idea for this recipe was born.

Writing recipes is tricky business, because so much comes down to technique. In this case, cooking the green beans well (not too much or two little), and balancing the flavors of the dressing.

It’s hard to convey those techniques with words. Pay close attention to not overcook the green beans, keeping in mind they’ll continue cooking a bit in the vinegary dressing.

And don’t be afraid to adjust the seasonings—it usually takes me 3 or 4 iterations to get it right. This one should have a good hit of vinegar, balanced with honey. If it’s too tart, add more honey, if it’s too sweet, add a tiny splash more of vinegar.

Stewed Beef Tacos- Lazy Dinners

I love an intricate Mexican feast. I tend to do those on the weekends when my time to be in the kitchen can be more spacious.

This is a weeknight adaptation, designed for maximum flavor and minimum prep time.

Chicken Tzaziki- Lazy Dinners

There are a million ways to make this recipe. Below, I give instructions on how to prepare it in a slow cooker. This is an easy recipe to get in the habit of preparing in the morning so you come home to dinner. If you are a parent and have never done this, do your evening self a favor and try it out. Meal plans and early morning prep are game changers if you are tasked with cooking for a family. And yes, I also resisted those things for many years. I’m here to keep you from making the same mistake.

Killer Salsa

Every time I make salsa, I get asked for my recipe. Even though I am a bonafide, 100% gringa, I take my Mexican food seriously. I spent some time in Oaxaca at a cooking school, often perusing the amazing central market there, where I discovered these chiles. I have eaten my way through a lot of the country. I could easily live there. And for 3 years, I dated a lovely man from Michoacán and became a study of his mother’s cooking.