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Weekly FarmFresh Recipes

Transform Your Table Nutrition and Wellness is focused on holistic nutrition, wellness, and culinary coaching  dedicated to helping you cultivate health and wellness through food.  We offer a unique service of weekly recipes that are designed to help you get the most out of your farm shares and fresh produce from farmer's markets; promoting food as medicine. Our recipes are handpicked by nutritionists and are tailored to the ingredients that are seasonally abundant and included in your weekly farm shares. We believe that food is medicine and strive to help you make the most of your fresh fruits and veggies with delicious recipes and nourishing meals. 

We are happy you are here and are excited to see you in the kitchen! 




Allison Mader, NES, M.Ed. Nutrition

Founder of Transform Your Table Nutrition and Wellness

Cooking Videos

From the farm stand to the kitchen, whether you're a seasoned chef or just dipping  your toes into the culinary waters, our cooking videos and culinary lessons are tailor-made to walk you step-by-step through some of your weekly recipes.

Roasted Vegetable Salad with Lentils

Roasted Vegetable Salad with Lentils

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Grungy Wooden Surface
Grungy Wooden Surface

Nourishing Beyond the Plate: Unlocking the Healing Power of Food

Understanding the goodness behind the ingredients, and why they are good for you, is essential for truly savoring the magic of food. After all, food is not only sustenance; but every meal becomes an opportunity to nourish both your body and your soul.


In this "Nutrition 101" section, our goal is to empower you with knowledge about the healing properties of the foods we cook with. When we know the 'why' behind what we're eating, we unlock the potential for better health, vitality, and overall well-being.

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Squash From Centerpieces & Stoops to Mouthwatering Soups I Transform Your Table Nutrition

Squash: From Centerpieces & Stoops to Mouthwatering Soups

Explore the versatile world of squash, from stunning centerpiece decorations to hearty, mouthwatering soup recipes, learn how to roast to perfection, and other cooking methods.  Discover how this humble vegetable can transform your table and your taste buds.

Beets - don't let their dark flesh intimidate you!

That dark, purple flesh is exactly the reason why beets have nutritional power 💪.

Beets are high in a phytochemical known as anthocyanin, a powerful antioxidant studied for its potential disease-fighting capabilities!


Also, these versatile vegetables are packed with vitamins, minerals, and other antioxidants that can help improve your health in a variety of ways. 

If their earthy flavor has you cringing, try marinating them in a sweet and savory dressing like this one 👇 and serve them in salads:

  • 6 Tbs white balsamic vinegar

  • 4 Tbs olive oil

  • 2 cloves garlic

  • 2 tsp maple syrup

  • salt, to taste

Add ingredients to a mason jar and shake to combine.


Beets also pair well with dairy such as feta cheese and yogurt 

Kale I Transform Your Table Nutrition and Wellness

Is kale worth the hype? You betcha! Here's why ...

This superfood is packed with nutrients and antioxidants!

It contains:

💚 Vitamin A: good for your eyes, bone, and immune system

💚 Vitamin C: important for immunity and chronic disease prevention

💚 Vitamin K: supports blood clotting and bone building 

💚 Folate for cellular health and minerals including phosphorus, potassium, calcium, and zinc 

💚 FIBER! Let's not forget that all plants have fiber 

Here are some tips for including kale in your diet if you've been hesitant or just find it too bitter and tough [typical complaints]:

✋ Massage your kale - nothing is worse than a kale salad that has not been massaged. If you don't soften the leaves, kale will repel anything you dress it with. So give it a gentle squeeze for a few minutes and the eating experience will be vastly improved!

🍋 Add citrus - not only does it improve the absorption of iron from kale, but the citrus tempers the strong bitter flavors [comes from health-promoting sulfur compounds]

🔪 Shred the leaves finely - do this EVERY week and store it in a mesh produce bag in the fridge for a quick sauté, or to add to smoothies, soups, and omelets. Having kale prepped this way increases the likelihood that you will actually eat it.

All About Apples....

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How Meal Plans can Help you Succeed!

Interested in chatting more about my personalized food and lifestyle-as-medicine, nutrition and culinary coaching programs?


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Or Click the button below to book a COMPLIMENTARY session!

Your Path to Wellness Starts Here...

We believe that nourishing your body should be easy and enjoyable with coaching that focuses on helping you make small changes to improve your overall health and well-being, as well as culinary guidance to help you make your meals as delicious and nutritious as possible.




Our goal is to empower people with the knowledge and skills to make nutrition-packed, delicious meals. Plus, our Custom Spice Blends make it easy to add a burst of flavor to any recipe. Whether you’re a beginner or an experienced chef, our spice blends will help you take your cooking to the next level.

Everyday BBQ - Swwet & Heat Blend I Transform Your Table Nutrition and Wellness

Sweet & Heat Blend

Italian Herb Blend I Transform Your Table Nutrition and  Wellness

Robust Flavor Blend

Taco The Town I Transform Your Table Nutrtion and Wellness

Fiesta Flavor Blend

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