Communal Meals and Recipes great for Family Style Meals


Sharing a meal cultivates a deep sense of comfort and belonging.  It is always better to use your eating time to be with someone else.  Your brain switches gears, and you have to share, and listen to someone else instead of it being your brain talking to you.

Eating together is community, whether you’re with a team of athletes, a group of friends, or family.


Below are some recipes that might work great when having a group meal.


Rustic Lemon Chicken

Roasted chicken is simple to prepare, and the herbs and lemon provide a bright contrast to its roasted flavor.


Makes six servings

Prep time: 10 minutes

Cook time: 70 minutes

6 chicken leg quarters, about 3 lbs. total

Olive oil

5 garlic cloves, chopped

Red-pepper flakes to taste

Coarse salt to taste

½ cup chopped fresh herbs (any combination of parsley, thyme, rosemary, and tarragon)

1 lemon, half of it sliced

Drizzle the chicken thoroughly with olive oil and then rub it with the chopped garlic, red-pepper flakes, and salt. To enhance flavor, allow chicken to rest at room temperature for 30 minutes.


Adjust your oven rack to the middle position and preheat the broiler to high. Place the chicken skin-side up in a roasting pan. Top with half of the fresh chopped herbs and the lemon slices.


Transfer the pan to the oven. (Note that using the broiler will give the meat a nice color and texture, but it will also create smoke, so make sure to vent your kitchen or turn the fan on.) Broil for five to 10 minutes, until the chicken has a crisp finish.


Switch the oven from broil to bake and set the temperature to 375 degrees F. Bake for 60 minutes, or until the meat reaches an internal temperature of 165 degrees F.


Let the chicken cool for at least 10 minutes. Garnish with the remaining fresh herbs and a squeeze of lemon before serving.


Kabocha Squash Mash

Any seasonal variety of squash, including pumpkin, will work with this simple recipe.



Makes six servings

Prep time: 10 minutes

Cook time: 35 minutes

3 lbs. kabocha squash

Olive oil

Coarse salt and pepper to taste

Sprinkle of nutmeg

1 Anjou pear, peeled, cored, and diced

Heat the oven to 350 degrees F.


Split the squash lengthwise, and scoop out the seeds; brush the cut sides with olive oil, then sprinkle with salt and pepper.


Lay the squash cut-side down on a baking sheet and bake for 30 to 35 minutes, or until soft to the touch.


Allow squash to cool slightly, then scoop out the flesh; transfer to a mixing bowl, sprinkle with nutmeg, and mash. Gently fold in the diced pears and season with salt and pepper to taste. Serve warm.


Broccoli Soup With Smoked Trout and Chives

Served hot or cold, this is a simple soup you can enjoy throughout the year. For a vegetarian version, skip the smoked fish and finish it with a splash of good extra-virgin olive oil.


Makes six servings

Prep time: 10 minutes

Cook time: 20 minutes



2 lbs. broccoli crowns

½ cup minced onion

4 cups water

2 tsp. salt

Juice from half a lemon

Salt and pepper to taste



3 to 4 oz. smoked trout fillet, flaked

¼ cup chopped fresh chives

Freshly grated Parmesan (optional)

In a large pot over medium-high heat, simmer the broccoli and onion in the salted water until just tender, about eight to 10 minutes. Don’t overcook the broccoli: It should still be a vibrant green color.


Transfer the cooked broccoli, onions, and liquid to a blender or a food processor and purée in batches until the soup reaches a smooth consistency. Season to taste with a squeeze of lemon, plus salt and pepper.


Return the soup to the pan and warm before serving, if desired. Serve in individual bowls topped with the smoked trout, fresh chives, and Parmesan.


Radicchio Slaw

This is a fresh, tart slaw that pairs well with rich chicken, beef, and pork. It’s also tasty on an omelet. The pickled green peppercorns and capers are readily available from Italian or Mediterranean markets, but you can add any salty pickled item that appeals to you.


Makes four to six servings

Prep time: 20 minutes

1 small head radicchio, chopped

1 tbs. thinly sliced shallot or red onion

¼ cup chopped fresh basil

¼ cup chopped fresh parsley

1 sprig fresh thyme, leaves removed and chopped

½ cup chopped green olives

1 oz. anchovies in oil, chopped

1 tsp. pickled green peppercorns or capers

2 tbs. extra-virgin olive oil

Juice from 2 lemons

Combine the radicchio, shallot or onion, herbs, olives, anchovies, and pickled peppercorns or capers in a large bowl. Toss with olive oil and lemon juice to coat. Serve.


Warm German Potato Salad

People typically associate potato salads with summertime grilling, but a warm potato salad like this one belongs on the table with hearty meals in the fall and winter months, too.


Makes four to six servings

Prep time: 10 minutes

Cook time: 20 minutes

1 lb. small red potatoes, quartered (about 3 cups)

¼ cup white vinegar

¼ cup extra-virgin olive oil

1 tbs. coarse-ground mustard

1 cup minced celery and celery leaves

¼ cup minced onion

¼ cup chopped fresh parsley

½ tsp. coarse salt

¼ tsp. pepper

¼ tsp. coarse sugar

Juice from half a lemon

Bring a large pot of salted water to a rolling boil and add the potatoes. Once the water returns to a boil, cook for 12 to 15 minutes, or until the potatoes are fork tender. Drain the potatoes and set aside to cool slightly.


While the potatoes are cooking, whisk together the vinegar, olive oil, and mustard in a large measuring cup or bowl.


Place the celery and celery leaves, onion, and parsley in a mixing bowl. Add the potatoes while they are still warm, and gently mash them with the other ingredients. Pour the whisked dressing over the potato mixture and add in the salt, pepper, and sugar.


Adjust flavor with additional salt and pepper as needed, and finish with a squeeze of lemon. Serve warm.


We hope you enjoy all these whole food recipes.  If you have any healthcare concerns or questions, please give us a call.  If you need a personal healthcare plan, just for you, call and let us know that you need to set up a consultation.

Health and Wellness Associates


Dr A Lim

Dr P Carrothers






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