Fresh and healthy family meals |


Chef Nate Appleman knows how important it is to serve healthy meals to your family – the ones they really want to eat. Before having his first child, he transformed his eating and exercise habits and lost 85 pounds to follow a healthier path.

Now he cooks meals for his family, including 14-year-old Oliver, who was diagnosed with Kawasaki disease as a toddler – an inflammation of blood vessels that can damage coronary arteries – because a mode healthy living is important to help manage the disease. Since Oliver’s diagnosis, Appleman has made it his personal mission to raise awareness about Kawasaki disease and the critical need for plasma donations that many people with the disease rely on for treatment, which is why he’s is partnering with Abbott to draw attention to the need for plasma. donations.

Plasma is a powerful part of your blood that supports essential bodily functions. It is a lifeline for thousands of immunocompromised people who live with various chronic and complex diseases. In fact, more than 125,000 Americans rely on drugs made from plasma every day, according to the Plasma Protein Therapeutics Association (PPTA).

The COVID-19 pandemic has resulted in a severe shortage of plasma donors – average donations per center in the United States decreased by approximately 11% in the first months of 2021 compared to the previous year, further accentuating the drop of nearly 20% in donations in 2020 compared to 2019, according to the PPTA.

Plasma donation is a safe and relatively easy process. Since plasma is replaced in the body in about 24 hours, it can be given up to twice a week. With a donation that typically takes 1-3 hours, you can make a lasting impact by providing lifesaving medicine to patients like Oliver.

It’s a good idea to stock up on iron-rich foods before and after donating, so Appleman created these fresh, nutritious recipes he loves to serve his family: Marinated Skirt Steak, Lemon Chicken with Onions roasted reds and potatoes, and cheese frittata with vegetables. .

Find out where you can donate at

Marinated Skirt Steak

Recipe courtesy of Chef Nate Appleman on behalf of Abbott



1/4 cup oil

1/4 cup fish sauce

1/4 cup rice wine vinegar

1/4 cup water

2 tablespoons raw sugar

1 cup chopped fresh cilantro

1 lime, juice only

1 clove garlic, minced

1 small Thai bird pepper or serrano pepper, chopped

1/4 head finely shredded green cabbage

1/4 head of purple cabbage, finely grated

2 carrots, cut into thin julienne


1 1/2 lbs. trimmed skirt steak

1/2 cup coconut milk

3 garlic cloves, minced

2 tablespoons lime juice

1/4 cup chopped fresh cilantro

2 tablespoons sriracha

Salt, to taste

3 cups cooked brown rice

1/2 cup crushed peanuts

1 lime, quartered, for garnish


To make the dressing: In a large bowl, combine the oil, fish sauce, rice wine vinegar, water, sugar, cilantro, lime juice, garlic and chili. Toss cabbage and carrots with dressing; Refrigerate until ready to serve.

To make a skirt steak: Marinate the steak in coconut milk, garlic, lime juice, cilantro, sriracha and salt, to taste, for at least 1 hour or up to 24 hours.

Heat grill to high heat.

Grill 3-4 minutes on each side until medium-rare.

Let stand 3 minutes.

Thinly slice the steaks against the grain and serve with dressing, rice and crushed peanuts; garnish with lime wedges.

Lemon Chicken with Roasted Red Onions and Potatoes

Recipe courtesy of Chef Nate Appleman on behalf of Abbott


lemon chicken

1 whole chicken, cut into eight pieces

1 ounce minced garlic

1/4 teaspoon granulated garlic

1/4 teaspoon paprika

1/4 teaspoon smoked paprika

1/4 teaspoon ground fennel seeds

1/4 teaspoon dried oregano

1/4 teaspoon ground coriander

1 tablespoon kosher salt


2 1/2 pounds Yukon Gold potatoes

Salt water



1 head of cauliflower

salt water


2 tablespoons mayonnaise

1 teaspoon tamari or soy sauce

1 tablespoon chopped parsley

Roasted onions:

1 red onion



To serve

3 ounces Castelvetrano or pitted green olives, quartered

5 ounces wild arugula

1 lemon, cut into wedges


To make Lemon Chicken: Marinate the chicken in a mixture of minced garlic, granulated garlic, paprika, smoked paprika, fennel pollen, dried oregano, cilantro and salt; let stand overnight.

To make potatoes: Boil the potatoes in very salted water until tender. Let cool, peel and cut into 1 1/2 inch pieces. Toss with oil to coat; Reserve.

To make cauliflower: Cut the cauliflower into florets and blanch in salted water for 1 minute; shock in an ice bath. Remove from ice and pat dry. Mix with mayonnaise, tamari and parsley; Reserve.

To make Roasted Onions: Preheat oven to 450 degrees. Peel the onion and cut it into 1 inch rounds. Mix with salt and oil; roast until lightly caramelized with texture. Chill and reserve.

Preheat the oven to 450 degrees.

Cook the chicken on a baking sheet for about 15 minutes. Add potatoes and cauliflower. Bake for about 15 minutes then switch the oven to broil for about 10 minutes.

Squeeze the lemon over the reserved onion.

When the chicken is crisp and reaches an internal temperature of 165 degrees, remove from the oven and add the onions and olives. Place the chicken, potatoes, onions, olives and cauliflower over the arugula and garnish with lemon.

Cheese frittata with vegetables

Recipe courtesy of Chef Nate Appleman on behalf of Abbott


roasted garlic

2 heads of garlic

Olive oil




2 medium leeks, sliced

8 ounces blanched and chopped broccoli

Salt, to taste

9 eggs

2 tablespoons chopped fresh parsley

2 ounces grated Parmigiano Reggiano

2 tablespoons heavy cream

To make roasted garlic: Preheat the oven to 400 degrees.

Slice 1/4 inch whole heads of garlic and place cut sides down in a 1 liter saucepan. Drizzle with olive oil and sprinkle with salt; cover with a lid.

Cook 35 to 45 minutes until the garlic heads are soft and light brown. Leave to cool then use the back of a knife to press the garlic cloves.

To make the frittata: Lower the oven to 375 degrees.

In a sauté pan, heat the oil over medium-high heat. Cook leeks until tender; add broccoli then season with salt, to taste, and remove from heat.

In a mixing bowl, combine the roasted garlic, sautéed leeks and broccoli, eggs, parsley, Parmigiano Reggiano and cream; place in a 9-inch pie dish and bake for about 20 minutes, until the top of the frittata is brown. Remove from oven and let cool slightly before cutting and serving.


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