Botanical Kitchen - Karina Hines

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Botanical Kitchen - Karina Hines

Food as Medicine Chef
CFNC Functional Nutrition + Herbalist

Cook with confidence using everyday food as medicine. Food is a powerful tool in healthcare.

Learn how to use an anti-inflammatory eating style to support your health and eat to thrive. KARINA HINES
Food as Medicine Chef,
CFNC Functional Nutrition
Educator + Herbalist + Lifelong Food + Plant Nerd

COOKING IS SELFCARE — FOOD IS A POWERFUL TOOL IN HEALTHCARE

BOTANICAL KITCHEN
We help bridge the gap in healthcare by providing a blueprint that supports healthcare practitioners, their clients, farmers, and community partners in making sustainable food and dietary changes through nutrition education and practical, how-to culinary skills. The heart of using everyday food as medicine is knowing your ingredients, how they affect your health, and making daily food choices that are aligned with your healthcare goals and your season of life. We honour and follow the rhythm of the seasons. Our goal is to teach you how to use everyday food as medicine and to highlight how the way we grow and cook our food directly influences the nutritional value of food and your health. We believe nutrition begins in the soil. We advocate for diverse, chemical-free, regenerative farming practices that prioritise soil health, biodiversity, and food nutrition, flavour, quality, and sustainability. We provide culinary and functional nutrition education and food-as-medicine programmes with a practical, skills-based focus to support you in using everyday food as medicine.

02/24/2026

Today's self-care kitchen project ~ it takes a village to bring real healing bone broth to the table...

Made with love with local ironbound island kelp Heritage Seaweed, carrots Goranson Farm ginger + celery Portland Food Co-op bones Tide Mill Organic Farm

Grateful for the goodness 🙏

Maine Federation of Farmers' Markets Portland Maine Farmers' Market

02/23/2026

Healthy Breakfast Ideas

Kick-start the day with nutrient-dense goodness and easy recipes you can prep in advance to set yourself up for success for the week.

Choosing a breakfast that supports digestion and provides sustained energy is a simple act of self-care. Here are two great ways to start your day

Super Green Smoothie - clean + lean + green

A vibrant blend provides supportive vitamins, minerals, antioxidants and fibre. The addition of ginger helps support digestion, while passionfruit brightens the flavour and adds nutrients.

Banana & Nut-butter Overnight Oats - prep ahead to grab + go

A healthy recipe that feels like a treat and is rich in plant-based protein and nutrients. Bananas are naturally rich in essential minerals that support heart and skin health. They also contain resistant starches and prebiotic fibre that support a healthy gut microbiome.

Mixed with nut butter, oats, and seeds, this makes a great-tasting breakfast, lunch, or dessert that you can prep in advance.

Which of these would you choose to start your day?

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02/21/2026

Visit your local farmers’ market to grab a few ingredients — when we shop from our farmers here in Maine, we bring food to the table that is nutrient-dense, vibrant and full of flavour. You can taste the difference.

When we shop local, we support the farmers who grow our food and sustain our local food system. We support their families, keep money circulating in our local economy and strengthen our communities.

Nutrition begins in the soil. So does great flavour — and the livelihood of Maine farmers.

Your free soup recipe is a little different — a lightly cumin-scented roasted squash soup blended with chickpeas for added protein and fibre, creating a grounding, balanced and nourishing bowl.

Roasting the squash means you get to skip the peeling and chopping, and it deepens the natural sweetness and flavour — especially when using buttercup or butternut. You can swap your buttercup for pumpkin, kabocha squash, butternut, koignut, red kuri, or any other variety you have on hand.

Happy cooking.

Free Roasted Buttercup Squash & Chickpea Soup Recipe - https://www.botanicalkitchen.com/recipes/roasted-buttercup-squash-chickpea-soup/

Portland Buy Local Maine Federation of Farmers' Markets Portland Maine Farmers' Market Rosemont Market and Bakery Goranson Farm Fair Winds Farm Veggies to Table Green Spark Farm Portland Food Co-op Maine Organic Farmers and Gardeners Association (MOFGA)

02/20/2026

Winter squash and pumpkin are accessible, affordable, and versatile vegetables that bring a rich source of health benefits to the table.

Rich in vitamins A, C, and E: These vitamins are essential for supporting your immune system and maintaining eye health.

High in dietary fibre: Fibre contributes to heart health, helps manage blood pressure, and supports digestive regularity.

Rich in antioxidants: Antioxidants assist in combating oxidative stress and can help reduce inflammation in the body.

Mineral-rich: They provide important minerals such as potassium, magnesium, and manganese for overall bodily function.

Low glycaemic: Being low in calories and having a low glycaemic index helps to maintain stable blood sugar levels.

Steaming, roasting, braising are some of the best and most flavourful cooking methods.
If you struggle with tough squash skins, try this: cut the squash in half, scoop out the seeds, and roast the halves. Once tender, the skin will peel off easily, and you can dice, mash, or blend the flesh. Roasting also enhances the squash's natural sweetness and flavour.

02/19/2026

Warm Squash & Tofu Salad with Curry Yoghurt

A simple, nutrient-dense, veggie dish that is comforting and light: steamed squash or pumpkin and tofu over a bed of crunchy bok choy and radishes, served with this superb curry yoghurt sauce.

The curry yoghurt sauce for this salad is delicious and easy to make in a blender; it is also a deep dose of food as medicine, rich with vitamins, minerals, plant protein, healthy fats, and probiotic-rich goodness, balanced in a way that makes all these nutrients more bioavailable for absorption.

The bioavailability of the nutrients in the food you eat is essential when following any diet, especially a plant-based | vegan diet. Steaming is one of the quickest, most healthful ways to cook vegetables, preserving all their nutrients.

Find this free recipe and more on the Botanical Kitchen site- https://www.botanicalkitchen.com/recipes/warm-squash-tofu-salad-with-curry-yoghurt/

02/18/2026

Happy Fire Horse New Year — Happy New Moon & Happy Solar Eclipse —
there’s a lot happening in the ethers of the natural world this week, shifts in energy opening us up to the opportunity for fresh starts and new beginnings. We are connected to the cycles of the moon, the seasons and the natural world, whether we acknowledge it or not. This week is a great time to pause and reflect, tune in to what new things you want to happen in your life, and invite them in.

It’s the year of the Fire Horse in the Chinese zodiac — part of a repeating 60-year cycle where each year corresponds with one of twelve animals and one of the five elements, shaping the energy and setting the tone for the year ahead. We are coming out of the year of the Snake — a shedding of old energy and patterns that no longer serve us — and stepping into the new, the passionate energy of the Fire Horse.

Fire Horse energy is bold, expressive and fast-moving. It carries independence, courage and a willingness to step forward rather than hold back. There is warmth in it, momentum, a spark that asks us to act on what we know rather than overthink it. It is a year that favours visibility, creativity and confident movement — tempered, as always, with steadiness and discernment.

2025 was quite a year for us all! I am ready for the bold, forward-moving energy of the Fire Horse. How about you?

This week’s chef's table & whole plant life menus are a good mix of light, bright, clean, green and crunchy meals to boost our energy and metabolism, along with grounding, warming dishes that help soothe our nervous system, support steady energy and bring balance to the table.

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

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

Curious about becoming a member? Learn more about our food as medicine memberships and try free for 14 days here-
https://www.botanicalkitchen.com/about-botanical-kitchen-membership/

02/17/2026

When you hear the phrase "food as medicine," what does it bring to mind?

It’s a simple concept with real impact—here’s how your choices unfold in daily life:- Food shapes our health—every meal, every choice

Inflammation is the root of pain, discomfort, and chronic disease

Food as medicine means understanding how ingredients affect you.

Choose foods that soothe and support, not inflame and irritate.

Eat for nourishment, not punishment

Anti-inflammatory ingredients sit at the core of this approach

What we eat becomes a part of us, right down to the cells

Food is a tool in healthcare—how do you use it?

Learn more here: https://blog.botanicalkitchen.com/what-is-food-as-medicine

02/16/2026

Exploring different ways to prepare and enjoy plant-based meals can be a valuable part of everyday cooking. Meatless Monday is a gentle prompt to try something new or bring more variety into your kitchen once a week, particularly with seasonal, plant-based ingredients that offer both flavour and nourishment.

For those curious about making more plant-focused meals, my Whole Plant Life membership provides recipes and support built entirely around plant-based cooking, designed to help you feel confident and inspired in your approach. I also have hundreds of free plant-based recipes available on my website.

Today, I'm sharing my Sweet Potato & Kale Fritter recipe for this Meatless Monday. This fritter is filling, delicious, and nutritious—showcasing the simple satisfaction that comes from using fresh, seasonal produce. Rooted in the idea of food as medicine, each bite is both nourishing and enjoyable.

You can find the full recipe by following this link-
https://www.botanicalkitchen.com/recipes/sweet-potato-kale-fritters/

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02/14/2026

Happy Valentine's Day ~ what are you cooking with love this weekend?

What's your weekly food prep routine like? Let me know in the comments any questions, chef tips on techniques or ingredients, or using food as medicine in general - I am here for it– ask away – food is my love language!

Nutrition begins in the soil. It's important to shop local when you can and support the amazing farmers who grow our food and nurture the land that nourishes us.

By shopping at local markets, you not only get flavourful, vibrant ingredients but also directly support the farmers who grow them. This connection to our food and its producers is an important part of a holistic approach to eating.

For details on finding your closest farmers market, visit the following link: https://nfmd.org/

02/13/2026

Do you have a favourite comfort food that you have adapted to support your health?

This chocolate pudding feels indulgent, creamy and smooth, yet it is made with simple ingredients that are low in sugar. It offers a moment of sweetness that rests lightly on the body.

The inclusion of yoghurt keeps the texture light while adding a subtle tang and probiotics that support digestion and gut health. It is a gentle way to nourish yourself while enjoying something delicious. I always use fair-trade cacao for this recipe to support the people who grow this ingredient.

This is a wonderful recipe to prepare with children, or for anyone seeking to eat less sugar while still enjoying the ritual of dessert.

You can find the full recipe here:
https://tinyurl.com/yn4afnww

02/12/2026

How do you show up for yourself during the working week?

In a busy schedule, it is easy to prioritise our own needs. However, every day offers an opportunity to offer yourself more care, to soften your self-talk, and to bring kindness to the table. Cooking is often the simplest and most effective way to do this. It is a foundational act of self-love and essential healthcare that fuels our ability to perform and thrive.

My latest newsletter explores the concept of nourishing self-love through everyday food as medicine. I discuss the grounding properties of cacao—a nutrient-dense source of magnesium and iron that supports the nervous system—and share simple, healthy chocolate treat recipes free from refined sugars.

Prioritising your nutrition is not just about physical health; it is about building resilience and finding balance. If you are looking for gentle reflections and practical ways to invite more care into your daily life, the full newsletter is waiting for you.

Sign up to receive my free weekly newsletter with chef tips, notes on food, health and self-care.

Sign up here: https://info.botanicalkitchen.com/joinnewsletter

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chef ~ herbal and culinary educator ~ gardener

Welcome to Botanical Kitchen. Botanical Kitchen is where you will discover recipes combining traditional wisdom and modern techniques from budget balancing basics to gourmet diet styles we have something tasty & nourishing for every body. Botanical Kitchen is a growing resource to help connect you with people, food & communities who strive to create an environment in which we all can thrive.

Roll up your sleeves and explore recipes, cooking classes, edible landscapes, culinary and nutritional knowledge, and the powerful benefits of plants.