Real (Food) Kitchen with Beth Bollinger

One of my biggest colorful food muses!

and

Jul 02, 2025

Welcome to Real (Food) Kitchens, a series from Cooking in Color where we peek inside the fridges, pantries, and freezers of some of my favorite real food humans — home cooks, nutritionists, and everyday eaters who make nourishing meals with what they have on hand. This series was born from my obsession with snooping in other people’s kitchens to see how they actually eat day-to-day. Not just the perfectly curated “what I eat in a day” videos on Instagram, but the real stuff. My hope is that these glimpses spark ideas, introduce you to new products or brands, and remind you that there’s no one right way to COOK IN COLOR.

If you missed my intro post about this lil’ series, see here.

My third guest is Beth Bollinger, and this one is filled with SO MUCH GOODNESS that it might be too long for some email providers, so you might have to click "view entire message" and you’ll be able to view the entire post in your email app.

Let’s start with some background. Meet Beth!

Beth Bollinger is a nutritionist specializing in metabolic health and the creator behind Nest Wellness. We first met when I was working with Levels. Beth had created tons of stunning, blood sugar-friendly recipes for the Levels Instagram, blog, and app. We hit it off right away and now meet up every year at Expo West, and stay in touch in between.

Beth lives with her husband (Dr. B) and two of her four children (2 are grown!) in the heart of Sonoma County, where the abundance of local farms, farmers markets, and year-round growing season deeply influences her kitchen and cooking philosophy. Her pantry reflects this Northern California lifestyle, filled with locally-sourced olive oil, seasonal vegetables, and fresh herbs that she incorporates into her blood sugar-friendly recipes. After spending years as a medical office practice manager, where she witnessed the impact of poor diet on patient outcomes, Beth pursued integrative health and nutrition to be more involved in preventive care. She tests all her recipes using a continuous glucose monitor to ensure they support stable blood sugar and has developed over 100 recipes for the Levels app.

You are going to be as obsessed with Beth as I am after you read more, so let me tell you now where you can find her:

Simple, accessible recipes and metabolic health insights on her Instagram, her website, and through her Substack newsletter (15K subs and rising!!)
Beth also offers personalized nutrition services and has created The Blood Sugar Method, a comprehensive course that helps people take control of their metabolic health

Let’s dive in!

First things first, what’s your food philosophy?

My approach to eating is simple: choose foods that nourish your body with essential nutrients, protect against chronic disease through anti-inflammatory choices, and energize you sustainably without blood sugar spikes and crashes.

SM: I love how accessible this definition is. Beth is not telling you that you have to eat one specific food or another. Instead, she encourages you to find foods that work for your body within a broad, accessible, and empowering framework. 👏🏼👏🏼👏🏼

What are five pantry staples you ALWAYS keep stocked, and why?

The 5 basics that I always have on hand are:

1. Extra virgin olive oil: my favorite fat source, extra virgin olive oil provides polyphenols and anti-inflammatory compounds that support metabolic health.

2. Tinned fish: Like salmon, sardines, anchovies, and mackerel: such a convenient protein source for my “assembled” lunches. Sardines and canned salmon help me to reach my calcium goals too. Great sources of omega-3 fatty acids, these are some of the most nutrient-dense foods you can buy. Favorite brands are Safe Catch, Wild Planet, and Matiz.

3. Nuts and seeds: For protein, fiber, and healthy fat. I use them in everything from No Oats, salad toppings (like my super seed sprinkle), homemade granola, or for snacking. They're one of the most versatile ways to boost the nutrition of any meal.

4. Spices and salts: High-quality sea salt, coarse salt, citrus salt, and an array of spices like turmeric, cumin, smoked paprika, cardamom, and cinnamon. Good salt provides essential minerals, while spices add flavor without calories, and many offer anti-inflammatory benefits.

5. Noodles: Konjac and lupin pasta. I can add these low carb alternatives to any meal without a blood sugar spike. Konjac noodles are virtually zero carbs, while lupin pasta provides extra protein and fiber.

A stunning pantry!! I spy some Lineage in there too :)

BONUS: Show me your spice drawer and what you keep on the counter top

SM: For all of the moms out there, asking for a cleaned spice drawer on Mother’s Day is simply brilliant.

SM: One of my life goals is to have my own chickens, so this was very exciting to me.

Next up, name five fridge staples and their why.

Fermented foods (A2 yogurt, sauerkraut, kimchi, pickles) Full-fat A2 yogurt is my go-to for protein-rich breakfasts, creamy dressings, and marinades, while fermented vegetables like sauerkraut, pickles, and kimchi add probiotics to every meal. I love them all for supporting a healthy gut microbiome, increased protein absorption, and blood sugar benefits. Wildbrine, Firefly Kitchen, and Bubbie’s are my go-to brands for live-culture fermented foods that support metabolic health, and Alexandre Farms and Bellwether Farms both make great A2 yogurt.
Fresh fish and seafood Wild-caught salmon and cod provide clean protein and omega-3 fatty acids, while seafood like shrimp offers quick-cooking protein that's naturally low in carbs. I keep these on hand for blood sugar-friendly meals that cook in minutes.
Pasture-raised eggs, I actually keep mine on the countertop in a basket because we use them so fast. The perfect protein that's versatile for any meal. I use them for quick breakfasts, adding protein to salads, soft boiled eggs as a snack with a swipe of mustard, or binding ingredients in baking. The yolks from pasture-raised hens are rich in omega-3s and fat-soluble vitamins.
Avocados Essential healthy fats that make any meal more satisfying. Perfect for adding creaminess to smoothies, richness to salads, or just eating with a sprinkle of sea salt or everything bagel spice. The monounsaturated fats help with nutrient absorption.
Leafy greens (spinach, arugula, mixed greens, microgreens) The foundation of most of my meals. Packed with folate, iron, and antioxidants while being naturally low in carbs. Perfect for salads, green smoothies, or wilting into warm dishes with garlic for extra nutrition.

A simply stunning fridge! Scroll down for a video tour!!

Now onto the freezer, what are five things always in your freezer, and why?

Regenerativley raised, grass-fed frozen meats: I get a monthly box from Wild Pastures that includes beef, chicken, and pork, as well as bones for making bone broth. Having these in my freezer means I can always create a blood sugar-friendly meal with quality protein, no matter how busy life gets.
Lemon juice when our neighbors have a bumper crop of lemons, I juice as many as I can and freeze the juice in jars. Lemon juice is great for brightening flavors and making simple dressings. The citric acid helps with iron absorption and adds vitamin C. I use them in everything from marinades, to lemon water with a pinch of sea salt for homemade electrolytes, to finishing touches on cooked vegetables.
Frozen berries: I keep raspberries, strawberries, and wild blueberries on hand for adding to No Oats and for smoothies. They're lower in sugar than most fruits while providing antioxidants and fiber, plus they're always ready when fresh berries aren't in season.
Frozen veggies: Organic broccoli, cauliflower, and spinach are perfect for quick additions to scrambled eggs, stir-fries, or smoothies. Having them frozen means I always have vegetables on hand, and they're often more nutrient-dense than fresh since they're frozen at peak ripeness.
Frozen bone broth: I make large batches and freeze in jars. Perfect for soups, stews, sautéing vegetables, adding richness to sauces, or sipping warm for extra protein and minerals. It's like having liquid nutrition ready whenever I need it.
I never thought about freezing lemon juice before but I’m deff starting now!

What’s in your fridge to add color or zhuzh up a meal?

I have fermented soybeans, tamarind paste, fermented probiotic sriracha, a variety of mustards, horseradish, capers, preserved lemon, coconut milk, feta cheese, fermented carrots and beets, miso paste, and curry paste to zhuzh up any meal! These condiments and flavor enhancers turn simple ingredients into exciting dishes while many of them add gut-healthy probiotics too.

SM: Beth has the formula for zhuzh’ing dow!. There is basically an entire shelf in her fridge dedicated to things to zhuzh up meals….

Bonus - Video tour inside Beth’s fridge and freezer!

SM: If you’re like me, during the fridge tour you were very interested in the homemade coconut yogurt and the yogurt starter Beth shared. You can find her recipe for coconut yogurt here! I added this to my “to make” list.

SM: A freezer that has both chicken feet for bone broth and frozen rolls of cookie dough to make cookies in a pinch is my kind of freezer!!

Any tips for someone just starting to build a “real food” kitchen?

I think the thing that helped me the most was removing the junk first and starting with a clean slate. It's okay if meals are simple and if having a framework of 1 protein/2 veggies works for you! You can always build from there. Don't try to overhaul everything at once — start by shopping the perimeter of the grocery store where the real food lives. Focus on learning a few basic cooking techniques like roasting vegetables or pan-searing protein rather than complicated recipes. Invest in a few quality basics: good olive oil, sea salt, and a reliable pan make a huge difference. Most importantly, give yourself permission to keep it simple while you're learning. A perfectly roasted chicken thigh with steamed broccoli and a simple salad is infinitely better than any processed convenience food, even if it feels "boring" at first.

SM: This is such great advice. When things get hectic, I always come back to keeping it super simple— one protein and two veggies is the perfect combo. Then, once your pantry and freezer are well-stocked, you'll be surprised how easy it is to throw together even more colorful or “complicated” meals just because you already have the right ingredients on hand.

What’s a go-to meal on rotation right now?

I just returned from 2 weeks in Thailand, so my meals lately have been inspired by Thai flavors and ingredients. Simple red curry is infinitely customizable with whatever protein or veggies you like, sprinkle on some peanuts, or some fermented soybeans, and you have dinner.

SM: I’ve saved Beth’s Thai Chicken Satay to make in the next week or so and can’t wait. Some of my other go-to Beth Bollinger recipes include her flourless triple chocolate banana bread , flax bread and her spring roll salmon salad! These three recipes are all free on her website, btw!

What’s your favorite “assembly meal” when you don’t feel like cooking?

My lunches are always assembled meals, and there are hundreds of them in my IG highlights. This was today’s lunch. The tuna and white bean salad can be made ahead and enjoyed all week.

What’s your favorite way to make a meal more nutrient-dense?

My favorite lately is my super seed sprinkle for adding protein and fiber boost to any meal!

What’s one thing in your kitchen that would surprise people?

My chocolate collection! I love good dark chocolate, and Dr. B and I enjoy dark chocolate and a cup of tea almost every evening after dinner. I love Taza 85%, Beyond Good 92%, and Lindt 90%.

SM: Same here! We keep Hu Chocolate, Spring & Mulberry, or Just Date Chocolate Chips on hand at all times.

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Okay, that’s it for issue #3! Thank you so much, Beth! 👏🏻 🙏🏻 Please let us know what you thought of this issue in the comments below!