Mariateofilohealth

05/12/2026

Roasted Cauliflower 🌿
How might incorporating a versatile vegetable like cauliflower open up new possibilities for nourishing meals in your week?
🥦Nutritional Benefits:
Cauliflower is a nutrient‑dense, anti‑inflammatory, gut‑supportive cruciferous vegetable rich in fiber, vitamin C, vitamin K, folate, choline, and powerful antioxidants like sulforaphane. These compounds support digestion, immunity, liver function, bone health, and may help lower the risk of chronic disease.

Recipe:
🥦 Ingredients (serves 3–4)

• 1 medium cauliflower, cut into florets
• 2–3 tbsp olive oil
• Salt + pepper
• 1 tsp sumac (plus more to finish)
• Optional: ½ tsp cumin or smoked paprika

Tahini Sauce 🫙

• ¼ cup tahini
• 1 small garlic clove, grated
• Juice of ½–1 lemon
• 2–4 tbsp cold water (to thin)
• Pinch of salt
• Optional: 1 tsp maple syrup for balance

🔥 Method

1. Roast the cauliflower

• Heat oven to 425°F.
• Toss florets with olive oil, salt, pepper, and sumac and coat the cauliflowers with the tahini sauce
• Spread on a sheet pan and roast 25–30 minutes, flipping once, until edges are caramelized.

How to make the tahini sauce 🫙

• Whisk tahini, garlic, lemon juice, and salt.
• Add cold water gradually until creamy and pourable.

3. Assemble

• Transfer hot cauliflower to a platter.
• Drizzle generously with tahini sauce.
• Finish with more sumac, a drizzle of olive oil, and fresh herbs (parsley, mint, or cilantro).

Enjoy 😊🥦🥦

05/10/2026

My mother gave me the wings to fly. She will always be my inspiration in more ways than I can count.
Lygia, you were the first humanitarian I ever met. We had a long ride together, and I will forever miss you.

My mother‑in‑law — your beauty, your grace, and the love you showed Laura — those afternoons of coffee and cake with you are memories I will always hold close to my heart.

My daughter — you make my life so much better. Every day I wake up wanting to be strong and healthy so I can savor life with you. I am so proud of the young woman you are becoming.

This is my first Mother’s Day without you by my side. Midterms got in the way, and that’s okay — we’ll catch up soon.

And thank you, rteofilo, for making this beautiful baby with me.

❤️

05/08/2026

Food is Life, Food is Health — and today I feel happy, inspired, and surrounded by incredible talent.
The menu created here reflects a shared responsibility to human health and planetary health, without ever compromising taste or the artistry of cuisine.

We had amazing lectures today on the Gut Microbiome, Fermentation, Blue Foods, and the power of cross‑sector collaboration to build a healthier future.

The mantra guiding us is simple and profound: Feed, care, and protect boundaries — and use that wisdom to protect our own world.

05/07/2026

Day 2 at Food is Life, Food is Health.
Imagine a kitchen where plants lead the way — vibrant, delicious, nourishing.
What matters most to you when you choose your food?
Small shifts, big impact. Food is care. Food is life.

05/06/2026

Pre‑conference day at CIA Greystone reminded me why this work matters. From grains and bees to the gardens and a vibrant plant‑forward lunch, every moment pointed back to the power of translating evidence into flavor. When we understand the science and honor the land, food becomes a therapeutic tool — nourishing health, connection, and the planet. Feeling inspired for the summit ahead.

05/05/2026

Today I spend my day O’Donohue Family Stanford Educational Farm.
With more than 200 plant varieties growing on site, the Stanford Farm sends over 15,000 pounds of fresh produce each year to campus dining and the Teaching Kitchen.
Having this level of diversity and freshness at at their fingertips is a rare luxury — one that transforms every lesson, every meal, and every student experience.
Cooking with ingredients harvested hours—not days—before class is a real luxury.
This isn’t just fresh food. It’s a model of health, planetary health, and truly sustainable eating.

05/02/2026

Happy May🌸
May it be healthy 🌿
May it be delicious 😋
May you find pleasure in your days!
May you appreciate the small mundane things in your life and may you feel loved 🥰

04/03/2026

03/24/2026

Time to reimagine delicious! Plant-based doesn't mean boring. Let's give plants the spotlight - they're great for you and the planet. Adding plants to your plate can boost your gut health and support sustainability. I made this dish with green beans, snap peas, and a tasty Tahini dressing with mint, lemon, garlic, and honey. 🍯🌿

culinarycoaching

03/10/2026

Day 2 at the Culinary Institute of America — deposit paid, heart full. Stepping into Culinary Therapeutics feels like stepping deeper into my purpose.

I believe the food we choose shapes our health, our energy, and the way we connect with the world. Food brings people together. It slows us down. It roots us in the land and reminds us that we’re part of something bigger — the soil, the farmers, the microbes, the ecosystems that sustain us.

Learning how to cook is empowering. Understanding where our food comes from is foundational. Working with local farms, taking notes, showing up with intention — it all teaches self‑reliance, respect, and the truth that good things come from hard work.

Food is joyful. And when people gather around a table, something beautiful happens.

As a health and culinary coach, my mission is to give you grounded, science‑based resources — not fads, not quick fixes, but knowledge you can trust and apply in your everyday life.

This journey is about aligning passion with purpose and helping others find their own connection point.

Are you ready to transform your life?