Botanical Kitchen - Karina Hines

03/22/2026

Happy Sunday ~ here's a cosy freebie for you!

You can always swap the pork for another protein and the swiss chard for spinach, kale or other greens.

Italian Spiced Pork & Swiss Chard Pasta
A spin on a classic Italian bolognese-style pasta made with ground pork, tomatoes, chilli and swiss chard and stirred through my favourite anti-inflammatory quinoa pasta. You could use beef, turkey, or chicken; make it plant-based with tempeh; or swap the greens for whatever you have and love, fresh or frozen.

Here's the free recipe link
https://www.botanicalkitchen.com/recipes/italian-spiced-pork-swiss-chard-pasta/

Happy cooking!

A local Maine spin on a classic Italian bolognese-style meat sauce recipe, made with pork, tomatoes & swiss chard. GF use quinoa pasta.

03/20/2026

Last Day to sign up ~ we start RESETTING our habits with a nourishing not punishing mindset tmw.

14 Days of anti-inflammatory eating + daily practices + protocols to address symptoms + support your health long term.

I'm also adding a full moon parasite cleanse coaching session and will be doing it myself in week 2 along with others in the group.

A reset is a great way to step into spring, address inflammation and those sugar cravings and other little habits that aren't good for us.

Join me, we start tmw!!

Link in bio....

03/19/2026

This week's Food as Medicine News + Spring Reset deadline.

The spring equinox marks the beginning of spring in the Northern Hemisphere, when day and night are nearly equal in length and daylight continues to increase. This week we welcome spring, a time to celebrate fresh beginnings and the delicate balance of day and night, light and dark, bitter and sweet. It marks a natural shift from winter’s heavier rhythm into a lighter, more expansive season.

From a food-as-medicine perspective, this is a time to support the liver and digestion with lighter meals, while also including grounding, warming foods to support the body through this seasonal transition. Early spring is mud season here in the north, a clear sign of the shift towards spring and a reminder to keep moving forward with the seasons, shift habits and lighten our load so we don’t get stuck — physically, emotionally, and metabolically.

This is the perfect time of year to focus on having more leafy greens in your kitchen and dishes, offering a simple way to support this seasonal shift through everyday meals.
Swiss chard is featured this week in a few different dishes. It’s a great leafy green vegetable rich in minerals and bitter compounds that support digestion and bile flow. It provides magnesium, potassium and antioxidants that support nervous system function, fluid balance and cellular protection. A versatile vegetable, perfect added to pan-seared and braised dishes towards the end of cooking, to bring in leafy greens and gentle mineral support.

This Week's Member Menus

This week’s menu is a balancing mix of lighter meals and warming, grounding dishes, to help you bring meals to the table that support the body as the season begins to shift.

Chef's Table Members Log In
https://www.botanicalkitchen.com/patch-to-plate-weekly.../

Whole Plant Life Members Log In
https://www.botanicalkitchen.com/whole-plant-life/

About Memberships
https://www.botanicalkitchen.com/about-botanical-kitchen.../

RESET YOUR HABITS
Set your yourself up for success this spring.
14 DAY FOOD AS MEDICINE RESET starts Saturday.
https://www.botanicalkitchen.com/14-day-reset-program-about/

03/17/2026

To reduce our symptoms and inflammation in our body we need to reduce what is fueling it daily.

It starts with resetting our habits, activating our detoxification + drainage pathways, and reducing the load on the body ~ especially the liver + gut ~ and shifting to an anti-inflammatory eating style.

Knowing where to start isn't easy and can feel overwhelming. Starting with the basics and setting a solid foundation of nourishing, not punishing, practical daily food choices is where it begins.

If you're ready but would like guidance and support in community as you make changes to support your health ~ join my 14 Day Food as Medicine Reset.

We start Saturday 21st, aligned with the spring equinox ~ a nourishing, not punishing, real anti-inflammatory food reset with lots of live group coaching, online + community support and options to choose the reset that best fits your health and goals.

To learn more, follow the link. Hope you join me. Please reach out if you have any questions. I will be guiding this Reset every day, every step of the way, with practical chef tips and functional nutrition coaching live online and in our private reset community.

https://www.botanicalkitchen.com/14-day-reset-program-about/

03/16/2026

A nourishing spring fling for you! Join me for a 14 Day Food as Medicine Reset

RESET YOUR HABITS
* Reduce Inflammation — Reduce Symptoms
* Activate Detoxification Pathways + Metabolism
* Enhance Gut + Liver + Immune Health
* Increase Energy + Focus
* Reset Healthy Habits

You will be nourishing, not punishing yourself. You're supposed to feel hungry or deprived.

You’ll be guided step by step through a food-as-medicine approach grounded in years of culinary and functional nutrition experience, and trusted by communities of aligned individuals and practitioners.

Follow Link to Learn More
https://www.botanicalkitchen.com/14-day-reset-program-about/

03/13/2026

If you want to bring more food as medicine to the table, start with colour. A great example of food as medicine is deeply colourful foods, which naturally contain antioxidants that help protect cells from oxidative stress.

These protective plant compounds found in fruits, vegetables, herbs and spices support cellular health and help maintain balanced immune and metabolic function.

03/11/2026

Easy Antioxidants is what it's all about this week!

This week’s menu focuses on balanced, anti-inflammatory meals built around fibre-rich vegetables, legumes, seeds and warming spices to support steady energy, digestive health and metabolic function.

Breakfasts start with nourishing bowls built around super seeds, berries and banana for fibre, healthy fats and antioxidant protection. Alongside these is an oil-free blueberry oat loaf made with oat flour. Prepared without refined oils and instead using healthy, whole-ingredient fats, it helps reduce the inflammatory load that highly processed seed oils can bring to the table.

Fresh herbs and crisp vegetables bring bitters, polyphenols and digestive support, with vibrant salads using cabbage, celery and fresh herbs to keep meals bright and refreshing.

For our Whole Plant Life members, the menu leans into smashed beans, legumes and sprouts for nourishing vegan meals. A steamed pumpkin and mung bean sprout salad offers a light, easy-to-digest source of plant protein while contributing enzymes and fibre to support gut health.
Log in > https://www.botanicalkitchen.com/whole-plant-life/

For our Chef’s Table members, grounding meals include a savoury vegetable scramble alongside an easy one-pan roasted dish with pasture-raised chicken, mushrooms, sweet potato and kale. These simple combinations bring together high-quality protein, mineral-rich greens, and satisfying vegetables to support satiety, recovery, and sustained energy throughout the week.
Log in > https://www.botanicalkitchen.com/patch-to-plate-weekly-menus/

If you're not a member yet and are curious, there's a 14-day free trial so you can check it out and cancel anytime.
https://www.botanicalkitchen.com/about-botanical-kitchen-membership/

If you want a guided start to the world of food as medicine and an anti-inflammatory eating style, my 14 Day RESET starts March 21st ~ it's a very supportive program.
Learn more > https://www.botanicalkitchen.com/14-day-reset-program-about/

03/09/2026

FREE RECIPE FOR YOU!
Spring is in the air, and it feels like it's time to switch things up as we start heading into a new season, a fresh start with lots of gorgeous greens coming to life. It's that time of year when we want lighter foods and flavours, and start making a shift towards clean, lean and green style eating after a long and heavy winter

I chose this free recipe for you just for that ~ this salad could not be more straightforward; thin veggie peeler made ribbons of carrot and radish tossed through rocket or arugula greens.

Ribbon & Rocket Salad - it goes great with just about anything you can eat it as a light side dish or use it as a base to build a salad bowl with.

FREE RECIPE LINK
https://www.botanicalkitchen.com/recipes/ribbon-rocket-salad/

IF A FOOD AS MEDICINE SPRING RESET feels like a good idea to you I am running my 14-day RESET that follows an anti-inflammatory eating style to support gut + liver detox to helps us to get back to basics and healthy food choices.

STARTS MARCH 21st - JOIN ME and RESET YOUR HABITS and get ready for spring!
https://www.botanicalkitchen.com/14-day-reset-program-start/

This salad could not be more straightforward; thin veggie ribbons of carrot and radish tossed through rocket or arugula greens.

03/08/2026

Join me for a 14-day Food as Medicine Reset ~ spring is the perfect time to shake off winter and lean in to clean and green.

Reduce Inflammation

Activate your detoxification pathways

Realign with your Health Goals

Reset Your Habits

This program is VERY supportive and there's always a lovely group of people to connect with ~ I hope you can join me.

LEARN MORE

Practitioner-led anti-inflammatory reset to reduce inflammation, activate natural detox pathways and support liver, gut and metabolic health.

03/02/2026

FREE FOOD AS MEDICINE RECIPE FOR YOU ~ Happy Monday!

Miso Chickpea, Broccoli & Spinach Soup
Plant protein and greens poached in miso broth with probiotic gut-healthy properties — a real food-as-medicine meal. If bone broth is part of your food style, this is a perfect recipe for using homemade bone broth. Maine go-en fermented foods make a rocking local Miso

MISO is fermented soybean paste. Fermented foods have gut-healthful bacteria. Miso has both beneficial prebiotic insoluble fibre + probiotic properties. Ginger is a powerful plant rhizome rich in anti-inflammatory, antiviral, warming, and moving properties and is a great digestive aid.

Free recipe link- https://www.botanicalkitchen.com/recipes/miso-chickpea-broccoli-spinach-soup/