This Week’s Garden Harvest Recipe
A nutrient-dense, anti-inflammatory meal featuring fresh herbs and vegetables from my organic permaculture garden in Canton, GA
There’s something magical about creating a complete meal using ingredients you’ve grown yourself. This week’s harvest brought together the perfect combination of fresh herbs, crispy kale, and sweet carrots that transform simple white fish into a restaurant-quality dinner that supports optimal health.
Why This Garden-to-Table Recipe is a Functional Nutrition Powerhouse
As a functional nutritionist, I design recipes that do more than just taste amazing—they provide targeted nutrition for healing and wellness. This dish delivers:
Anti-Inflammatory Benefits
The combination of omega-3 rich cod, antioxidant-packed kale, and fresh herbs like dill and rosemary work together to reduce systemic inflammation—a root cause of many chronic health conditions.
Gut Health Support
The tangy yogurt sauce provides beneficial probiotics while the fiber-rich vegetables feed healthy gut bacteria. Fresh herbs like parsley and dill have traditionally been used to support digestive function.
Blood Sugar Balance
Unlike many dinner recipes that spike glucose levels, this meal combines high-quality protein with low-glycemic vegetables and healthy fats to maintain steady blood sugar—crucial for sustainable energy and metabolic health.
Liver Detoxification Support
Cruciferous vegetables like kale contain compounds that support your body’s natural detoxification pathways, while fresh herbs provide additional detox support.
From My Garden to Your Table
This recipe showcases the incredible diversity you can grow in even a small garden space. Every herb marked with an asterisk (*) comes straight from my organic permaculture garden here in Canton, Georgia. Come out to the Canton Farmers Market on Saturday mornings this summer! I’ll be there with these same fresh, nutrient-dense ingredients available for your own kitchen creations.
I’ll spring a few bundles of my garden ingredients out each week. Last week was my Heirloom and Herb Power Salad with Bison Sirloin, which sold out fast! So be sure to get there early to get your garden-to-table Weekly Harvest Recipe produce.
Yogurt Herb Smothered White Fish with Crispy Kale & Honey Rosemary Carrots
Serves 1-2 people | Prep time: 15 minutes | Cook time: 25 minutes
Ingredients
Main Dish:
- 2 (4 oz) of wild-caught cod fillet (or other white fish)
- 2 tbsp olive oil, divided
- 1 small bunch dinosaur kale* (about 5-8 leaves)
- Sprinkle of gourmet herb salt*
- 5 whole garlic cloves
Honey Rosemary Carrots:
- 1 bunch young carrots* (about 8-10 carrots)
- Sprinkle of gourmet herb salt*
- 2 tbsp honey
- 2 garlic cloves, minced
- 1 sprig fresh rosemary*
- 1 Tbsp olive oil
- Black pepper to taste
Yogurt Dill Sauce:
- 1/2 cup Greek yogurt
- 1 small bunch fresh dill*, finely chopped (about 3 tbsp)
- 2 tbsp dill pickle relish
- 1 tbsp fresh parsley*, finely chopped
- 1 clove garlic, minced
- Juice of half a lemon
- 1 tsp lemon zest
- 1 tbsp fresh lemon basil*, finely chopped
*Available fresh from my garden at the Canton Farmers Market on Saturdays
Instructions
1. Prepare the Honey Rosemary Carrots (25 minutes)
- Preheat oven to 400°F
- Cut carrots in half lengthwise if large, or leave whole if small
- In a large bowl, mix 1 tbsp olive oil, minced garlic, and honey
- Toss carrots in the honey-garlic mixture
- Spread on a baking sheet
- Finely chop rosemary and sprinkle over carrots
- Season with gourmet herb salt and black pepper
- Bake for 20-25 minutes until tender and lightly caramelized
2. Cook the Fish and Kale (10 minutes)
- While carrots are cooking, heat 1 tbsp olive oil in a large pan over medium heat
- Season cod fillet with herb salt on both sides
- Place fish in the heated oil
- Add 4 whole garlic cloves around the fish
- Chop kale into 1-inch squares and add to the pan
- Cook fish for 4 minutes per side until lightly golden
- Toss kale and garlic periodically for even cooking
3. Make the Yogurt Dill Sauce (5 minutes)
- While fish cooks, combine all sauce ingredients in a small bowl
- Mix well and set aside (can be made ahead and refrigerated)
4. Crisp the Kale (3-5 minutes)
- Remove cooked fish from pan and set aside
- Allow kale and garlic cloves to cook uncovered for 3-5 minutes until edges of kale begin to crisp
- Add more olive oil if needed to prevent sticking
- Watch carefully to avoid burning
5. Plate and Serve
- Place crispy kale on serving plate
- Top with cooked fish and generous dollop of yogurt dill sauce
- Serve honey rosemary carrots alongside
- Garnish with additional fresh herbs if desired
- *Additional Gourmet Tip* mash up the garlic cloves that infused the kale and mix with avocado mayo with freshly cracked black pepper for a garlic aloli dipping sauce for carrots, or eat them with the kale and fish, they taste great!
The Functional Medicine Approach to Meal Planning
This recipe exemplifies what I teach my clients about creating meals that heal rather than just fill. Every ingredient serves a purpose:
- Wild-caught fish provides high-quality protein and omega-3 fatty acids
- Dark leafy greens offer folate, vitamin K, and detox-supporting compounds
- Fresh herbs contain concentrated antioxidants and natural antimicrobial properties
- Probiotic yogurt supports gut health and immune function
- Raw honey provides enzymes and has antimicrobial properties
Growing Your Own Healing Garden
Interested in growing your own nutrient-dense herbs and vegetables? Even a small container garden can provide fresh ingredients that are far superior in nutrition and flavor to store-bought alternatives.
The herbs in this recipe—dill, rosemary, parsley, and lemon basil—are all easy to grow and provide medicine in your meals throughout the growing season.
Visit Me at the Farmers Market
You can find me at the Canton Farmers Market on Saturday, where I offer fresh, organically-grown produce, including all the herbs featured in this recipe. Look for my booth, “Wellness IQ Apothecary,” where you’ll also find:
- Weekly harvest recipe produce bundles
- Seasonal produce selections
- Homemade herbal-infused products
- Toxin-free home + beauty items
- Clean Healthy Treats
Each week brings you what my garden provides. You’ll also gain all the tools you need to create nutrient-dense meals at home using the freshest local ingredients.
Take Your Nutrition to the Next Level
Ready to transform your health with personalized functional nutrition? This recipe is just one example of how food can be medicine when prepared and combined thoughtfully.
If you’re dealing with digestive issues, hormone imbalances, chronic fatigue, or other health challenges, I’d love to help you discover how the right nutrition approach can address root causes rather than just managing symptoms.
