THE HEALTHY PALETTE
Good nutrition. Great food. Better health.
The Healthy Palette brings nutrition science into the kitchen with practical guidance, approachable recipes, and delicious ways to eat for better health.
Led by Laura Pensiero, RDN, chef, restaurateur, author, and Nutrition Director at Strang Cancer Prevention Institute, this initiative combines culinary expertise with evidence-based nutrition to inspire practical, everyday choices that support lifelong health and well-being.
Welcome to the Healthy Palette
Eating well shouldn’t be complicated.
The Healthy Palette brings Strang Cancer Prevention Institute’s longstanding commitment to research and evidence-based prevention into the kitchen and onto the table.
We translate nutrition science into delicious, practical ways to eat well every day—drawing on Mediterranean principles, seasonal whole foods, and a plant-forward approach.
Because knowing what’s good for you is only part of the equation. It also has to taste good, fit into real life, and be something you’ll want to make and eat again.
From The Healthy Palette Kitchen
Your partner in making healthy eating
delicious and doable.
Great food doesn’t need to be complicated. Start with
good-quality, wholesome ingredients and use simple cooking techniques that bring out their natural flavor. This approach makes eating well more delicious, satisfying, and doable every day.
More recipes from
The Healthy Palette Kitchen coming soon!
Nutrition & Prevention
What does the science really tell us about how we eat and our health? The Healthy Palette translates current nutrition and prevention research into clear, useful information you can bring to your kitchen and table.
Mediterranean Eating & Health
Why this time-tested way of eating continues to stand up to the science.
Plants, Fiber, and The Gut
Exploring the connection between plant foods, the gut microbiome, and overall health.
Nutrition, Lifestyle & Epigenetics
How what we eat and how we live may influence the way our genes are expressed.
Protein: How Much Do We
Really Need?
Making sense of protein—how much, what kinds, and where to get it.
Food & Inflammation
What the evidence tells us about eating patterns that may help reduce chronic inflammation.
Eating Well for Healthy Aging
How everyday food choices can support strength, vitality, and long-term health.
Food is Medicine
Small choices. Real food. Better health.
Small choices, made consistently, can add up. Here we'll look at practical ways to put nutrition science into action—from shopping and cooking to building a better plate.
Coming Soon
How Do I Build a Healthier Plate?
A simple approach to balancing vegetables, whole grains, protein, and healthy fats.
Fresh, Frozen, or Canned?
How to make nutritious choices without assuming fresh is always best.
Can Healthy Eating Be Affordable?
Smart ways to get more nutrition and flavor from your food budget.
Choosing & Using Olive Oil
What to look for, how to store it, and where it works best in the kitchen.
Eat the Rainbow—But Why?
What different plant foods bring to the table and why variety matters.
Cooking for More Nutrition & Flavor
Simple techniques that help you get the most from wholesome ingredients.
Food, Lifestyle & Your Genes
A practical introduction to epigenetics and how nutrition and lifestyle may influence gene expression over time.
Small Changes That Stick
Why sustainable everyday habits matter more than chasing the “perfect” diet.
THE HEALTHY PALETTE QUICK BITE
Small Tips. Big Possibilities.
Building a healthier way of eating happens one choice at a time. Each week, we’ll share a quick, practical tip to help you along—from smarter shopping and simple cooking techniques to nutrition know-how and easy ways to bring more flavor and goodness to your plate.
QUICK BITE
Add Before You Subtract.
Want to eat better? Start by adding something good.
Instead of focusing on foods to eliminate, look for opportunities to add more plants to what you already eat—a handful of greens in your pasta, beans in a soup, berries at breakfast, or an extra vegetable with dinner. Small additions can increase fiber, nutrients, variety, and color without requiring you to completely change the way you eat.
QUICK BITE
Frozen vegetables count.
They’re picked and frozen at peak ripeness, making them a nutritious and convenient way to add more plants to soups, pastas, stir-fries, grain bowls, and quick weeknight meals. Keep a few favorites on hand so vegetables are always within reach.
QUICK BITE
Prep first, cook with ease.
Measure and prepare your ingredients before you begin cooking. The recipe will come together more smoothly, and cleaning as you go will keep your workspace—and your mind—less cluttered.
MEET LAURA
Laura Pensiero, RDN/Chef
Nutrition Director, Strang Cancer Prevention Center
Laura Pensiero brings a unique combination of nutrition science and professional culinary experience to The Healthy Palette. A registered dietitian nutritionist, chef, restaurateur, author, and longtime nutrition educator, Laura has spent her career translating healthy-eating principles into approachable, satisfying, genuinely delicious food.
Have a question for Laura?
Nutrition advice can be confusing—and sometimes contradictory. Send Laura your questions about food, cooking, nutrition, and healthy eating. Selected questions will be answered here on The Healthy Palette.
Ask Laura →
Coming Soon
