The Wellness Kitchenista Explains Her Favorite Heart-Healthy Recipes

For many, prioritizing wellness while juggling the demands of daily life can be a struggle. Jessica DeLuise, a physician assistant and certified culinary medicine specialist, has devoted her career to simplifying the way people navigate food and chronic disease prevention.

“Food and medicine have to go hand in hand,” she says. “When I became a practitioner, I wanted to make sure that I gave my patients the tools they needed to make optimal choices every single day.”

Combining her medical background with her passion for culinary arts, DeLuise hosts “Eat Your Way to Wellness,” an Emmy award-winning cooking program that explores the world of “food medicine.” Known as The Wellness Kitchenista, she regularly shares her expertise on social media, offering simple tips and everyday recipes that promote wellness while championing taste and practicality. We spoke with DeLuise, who shared some of her favorite heart-healthy recipes, designed to support the busiest of lifestyles.

On-the-Go Breakfast: Greek-Style Egg Frittata

Ideal for those busy mornings, this meal-prep-friendly recipe incorporates nutrient-filled leafy greens and healthy fats that support heart health. “It’s very veggie forward,” DeLuise says. “Often, people don’t get vegetables in their breakfast, so this is a quick way to pack in vegetables and proteins in the morning.”

• 6 large eggs
• pinch black pepper
• 1/2 tsp. dried oregano
• 1 tbsp. avocado oil or olive oil
• 1/4 cup red onion, finely chopped
• 1/2 cup cherry tomatoes, halved
• 5 cups fresh spinach ( or 1 cup frozen)
• 1/4 cup Kalamata olives, pitted and sliced
• 1/4 cup roasted red peppers, diced
• 1/4 cup feta cheese, crumbled

Heat oven to 375 F. In a bowl, whisk eggs until well beaten. Season with pepper and oregano. Heat oil in oven-safe skillet over medium heat. Add onion and saute until softened. Add tomatoes and cook for a few minutes, until softened. Combine spinach and saute for 2–3 minutes. Add olives and peppers and saute for an additional 2–3 minutes. Pour in eggs, covering vegetables evenly. Sprinkle feta over the eggs and cook for 2–3 minutes, until the edges set. Transfer skillet to oven and bake for 12–15 minutes, or until frittata is set. Remove from oven and cool for a few minutes. Slice into 6 servings. Enjoy fresh or freeze individual servings for a quick, on-the-go meal. Thaw overnight or microwave in 30-second increments until warmed completely.

Lunch on a Budget: Minestrone Soup

DeLuise’s beloved dump soup recipe is crafted with fiber-rich ingredients. “Fiber is huge,” DeLuise explains. “It not only satiates us, but can help with cholesterol levels and bowel regularity.” Acknowledging that fresh produce is not always accessible, DeLuise creates this hearty soup using affordable, shelf-stable items that can typically be found at most grocery stores. Prepare in bulk and store in the freezer for convenient, ready-to-reheat meals.

• 1 tbsp. olive oil or avocado oil
• 1 small yellow onion, diced (or 3 tbsp. dehydrated onion)
• 2 cloves garlic, minced
• 2 tbsp. Italian seasoning
• 32 oz. chicken or vegetable stock
• 15 oz. canned crushed tomatoes
• 15 oz. canned pumpkin puree
• 1 lb. non-starchy frozen veggies (broccoli, cauliflower, spinach, zucchini, kale, etc.)
• 14.5 oz. canned potatoes, drained and rinsed
• 15 oz. canned kidney or cannellini beans, drained and rinsed
• 2 cups pre-cooked or parcooked whole grain of choice (brown rice, whole wheat pasta, etc.)
• grated pecorino Romano (optional)

Add oil to a stock pot or cast-iron Dutch oven over low-medium heat. Saute onion on low heat until translucent or slightly golden. Add garlic and seasoning and cook for 1–2 minutes. Add broth, tomatoes, pumpkin and veggies. Add more broth to get desired consistency. Turn heat to low heat and simmer for 15–20 minutes. Add beans and grains. Cook soup until grains are soft. Serve warm and top with pecorino Romano, if desired.

Something Sweet: Sweet Potato Brownies

In need of a pick-me-up? These heart-healthy brownies are packed with antioxidants, offering both satisfaction and nutrition. “If somebody has a gluten intolerance, this might be a good option for them,” DeLuise says. For best results, bake in a 9×9 nonstick baking dish or a pan of similar size.

• 2–3 small sweet potatoes
• 2 eggs
• ¹/₃ cup honey or other sweetener
• 2 tsp. vanilla extract
• 1/2 cup peanut butter or nut butter of choice
• 1 cup cocoa powder
• 1 tsp. baking soda
• 1/4 tsp. teaspoon salt

Heat oven to 425 F. Bake sweet potatoes until soft, about 45–50 minutes. Let cool, then peel skin from potatoes (the skin is a great addition to the compost bin). Add potatoes to a stand mixer and mix for 15–20 seconds to mash potatoes. Add eggs, honey, vanilla and nut butter. Mix to combine. In a separate bowl, combine cocoa powder, baking soda and salt. Reduce the mixer to low and slowly add the dry ingredients to the wet ingredients, about ₁⁄₃ at a time, waiting until all ingredients have been entirely incorporated into the batter before adding more. Evenly spread batter into a greased or nonstick baking dish. Heat oven to 350 F. Bake for 35 minutes or until cooked through. Once cool, flip brownies onto a cutting board and cut into squares. Enjoy!