The Slow Kitchen Podcast

Cat Dillon
  • 5.0 (6)
  • Nutrition

The Slow Kitchen Podcast gives you simple, real-life tools to support your hormones, metabolism, mood, and energy — all in under 15 minutes. Hosted by Cat Dillon, RHN — holistic nutritionist, former chef, and midlife metabolism expert — this show helps women 40+ ditch overwhelm, reduce stress eating, improve digestion, and feel more grounded and confident in the kitchen. Expect practical tips, tiny habits, and nourishing ideas you can use today.No strict rules. No guilt. No chasing perfection. Just food wisdom, nervous system support, and small changes that add up to big shifts.

  1. 5d ago

    Episode 48: "You’re Too Young for a DEXA: The Top 5 Myths of Osteoporosis You Need to Know Now"

    🦴 The 5 Myths of Osteoporosis The Slow Kitchen Podcast with Cat Dillon, RHN, FDN-P Your bones deserve more than calcium and a reminder to wait until you're older. When I requested a DEXA scan before age 65, I wasn't expecting to discover I had osteoporosis. That experience made me look more closely at what influences our bone health, particularly during menopause and beyond. In this episode, we're unpacking five common myths about osteoporosis and exploring why a more whole-picture approach matters. 🥄 What We Talked About 🦴 Myth #1: I'm too young to worry about osteoporosis. Why bone health deserves attention well before 65, how declining estrogen affects bone loss, and why osteopenia shouldn't be brushed aside. 🥗 Myth #2: I eat healthy and exercise, so I can't have osteoporosis. Why good habits don't tell the whole story. We talk about nutrient absorption, gut health, adequate food and protein, resistance training, hormones, medications, and other factors that may influence bone health. 💊 Myth #3: I have to take medication. I can't improve my bone health naturally. Osteoporosis treatment isn't one-size-fits-all. We explore why fracture risk matters, how nutrition and exercise can complement medical care, and why supporting your bones doesn't have to mean choosing between medication and lifestyle changes. 🥛 Myth #4: Calcium alone prevents osteoporosis. Calcium matters, but so do protein, vitamin D, magnesium, other nutrients, hormonal health, digestion and absorption, and the mechanical stimulus that encourages bones to adapt. 🏋️‍♀️ Myth #5: It's unsafe to exercise when you have osteoporosis. Why strength training, balance, and appropriate bone-loading exercise can be valuable, how to approach training safely, and why walking alone may not be enough. 💡 The Bigger Picture Your bones are influenced by more than one nutrient or one treatment. Nutrition, gut health, hormones, muscle, medications, medical history, and the demands you place on your body all deserve consideration. The goal isn't to follow more food rules or become afraid of movement. It's to understand your individual needs, ask better questions, and make informed decisions about your health. 🔎 Mentions & Resources 📘 Bone Health Blindspots Guide Want to explore more of the factors that can influence your bone health? Get the Bone Health Blindspots Guide! Download my Protein Playbook Meal Guide  Fracture Proof Your Bones, Dr. John Neustadt 🩺 Thinking about your own bone health? If you're postmenopausal and have osteopenia or osteoporosis, I help women look beyond the usual calcium-and-vitamin-D conversation and explore how nutrition, gut health, hormones, muscle, and lifestyle fit into their individual picture. My approach brings together my experience as a registered holistic nutritionist, former personal trainer, and chef, along with what I've learned navigating my own bone health. Interested in individualized support? Start by completing an application at https://catdillon.com/RevitalizeHER.  We'll explore your concerns, health history, and goals to see whether working together is the right fit. The Slow Kitchen Podcast Episodes 22 & 23 Go back and listen to these episodes for more on osteoporosis, osteopenia, and bone density screening. Listen to Episode 22 - Click here! Listen to Episode 23 - Click here! 📚 Research Mentioned LIFTMOR trial: Research examining supervised high-intensity resistance and impact training in postmenopausal women with low bone mass. The findings highlight the potential benefits of appropriately prescribed exercise, with proper screening and supervision.  💌 Enjoying The Slow Kitchen? If this episode gave you a new perspective, I'd love for you to leave a review or share the show with a woman who needs to hear this conversation. She may think she's too young to worry about her bones, that calcium is the whole answer, or that there's nothing she can do beyond medication. Sometimes, a different perspective is the beginning of asking better questions. Thanks for joining me in The Slow Kitchen. Until next time, keep nourishing yourself well, keep building strength, and remember: taking care of yourself isn't about following a pile of rules. It's about understanding your body and giving it the support it needs to thrive. ❤️ More Resources for You: Bone Health Blindspots Guide: A clear, grounded look at what’s often missing in the conversation around bone loss, midlife metabolism, and stress. 👉 https://catdillon.com/BoneHealthBlindSpots💌 Inner Wisdom Eating Guided Reset 👉 https://catdillon.com/InnerWisdomEatingGuidedReset❓ Quiz: How Much of a Mindful Eater Are You? 👉 https://catdillon.com/MindfulEaterQuiz🍳 10 Craving-Busting Breakfasts 👉 https://catdillon.com/CraveBustingBreakfasts 📄 10 Best Blood Sugar Hacks for Women 40+ 👉 https://catdillon.com/10BloodSugarHacksConnect with Me: Instagram: https://instagram.com/catdillonrhn/Facebook: https://www.facebook.com/CatDillonRHN/LinkedIn: https://www.linkedin.com/in/catdillonrhn/YouTube: https://www.youtube.com/@catdillonrhn

    Episode 48: "You’re Too Young for a DEXA: The Top 5 Myths of Osteoporosis You Need to Know Now"

  2. Oct 14

    Episode 47: "Stop Making Protein an Afterthought: 10 Easy Ways to Get 30–40 Grams at Breakfast"

    Stop Making Protein an Afterthought: 10 Easy Ways to Feed Your Midlife Muscles What We Talked About Why so many women over 50 start the day with very little protein.My memories of buttery toast and jam in San Francisco and raspberry oat muffins in Vancouver.Three reasons protein gets overlooked, from old habits to low morning appetite.Why protein matters for muscle, bone health, strength, and metabolic health during and after menopause.Ten easy breakfast ideas, including make-ahead options, grain-free alternatives, savoury breakfasts, and protein matcha.How to make breakfast work better for you without giving up the foods you love. Want to get the actual recipes and ingredient measurements I mentioned? Click here to get instant access! The Midlife Nourishment Collective: Find hundreds of recipes, meal-planning tools, shopping lists, and monthly live cooking classes to make nourishing yourself easier.Explore the membership and join through the link provided in these show notes. Research Mentioned The adult protein Recommended Dietary Allowance (RDA) of 0.8 g/kg/day.Research and expert recommendations on higher protein intakes for older adults to support muscle maintenance, particularly alongside resistance training.The role of adequate protein, calcium, vitamin D, and exercise in supporting bone health. Join the Midlife Nourishment Collective Want practical meal ideas that support your bones, muscle, and metabolic health without restrictive food rules? Join the Midlife Nourishment Collective for recipes, planning tools, and cooking classes. Click here to join the membership! A Quote to Remember “The goal isn't simply to eat well today. It's to keep building a body that can carry you through the years ahead.” More Resources for You: Bone Health Blindspots Guide: A clear, grounded look at what’s often missing in the conversation around bone loss, midlife metabolism, and stress. 👉 https://catdillon.com/BoneHealthBlindSpots💌 Inner Wisdom Eating Guided Reset 👉 https://catdillon.com/InnerWisdomEatingGuidedReset❓ Quiz: How Much of a Mindful Eater Are You? 👉 https://catdillon.com/MindfulEaterQuiz🍳 10 Craving-Busting Breakfasts 👉 https://catdillon.com/CraveBustingBreakfasts 📄 10 Best Blood Sugar Hacks for Women 40+ 👉 https://catdillon.com/10BloodSugarHacksConnect with Me: Instagram: https://instagram.com/catdillonrhn/Facebook: https://www.facebook.com/CatDillonRHN/LinkedIn: https://www.linkedin.com/in/catdillonrhn/YouTube: https://www.youtube.com/@catdillonrhn

    Episode 47: "Stop Making Protein an Afterthought: 10 Easy Ways to Get 30–40 Grams at Breakfast"

  3. Oct 7

    Episode 46: "Protein Powder Demystified: What Women Over 50 Actually Need to Know"

    Protein powder gets a lot of attention, but does every woman in midlife actually need it? In this episode, Cat breaks down what women over 50 really need to know about protein, from how much to aim for and why spreading it throughout the day matters, to the different types of protein powders and what those sometimes-confusing ingredients on the label actually mean. WHAT WE TALKED ABOUT Why protein becomes increasingly important as we move through midlifeAnabolic resistance and why resistance training mattersHow much protein women over 50 may needWhy spreading protein throughout the day can be more useful than saving it all for dinnerWhy protein isn't the whole story if you're chronically under-eatingHow protein supports muscle, bone, satiety, and metabolic healthWhen protein powder can be a helpful toolWhey concentrate vs. whey isolate vs. hydrolyzed wheyBone broth protein and where it fitsCasein and its slower digestionEgg white protein for a dairy-free animal protein optionWhy collagen isn't a complete proteinPea, rice, soy, and pumpkin seed proteinsWhat to know about lecithin, gums, sweeteners, and natural flavorsCreative ways to use protein powder beyond the shaker bottle CAT'S PROTEIN POWDER PICKS A few of the brands and products mentioned in this episode: Transparent Labs Whey Protein IsolateThorne Whey Protein IsolateEquip Bone Broth ProteinLegion Casein ProteinForm Protein (pea, rice, pumpkin and some other good stuff) (new Fave!)Sprout Living Pumpkin Seed ProteinLinks to these resources are included below. FUN WAYS TO USE PROTEIN POWDER Protein powder doesn't have to mean a shaker bottle and water. Try mixing it into: Greek yogurt for a quick protein parfaitCottage cheese with berries and cinnamonOatmealPancakes with pumpkin or bananaSmoothiesYogurt with chia seeds and oatsAnd if you're feeling adventurous, try adding ube or maqui berry powder for a little color and extra flavor. MENTIONED IN THIS EPISODE 10 Things Midlife Women Are Still Confused About Eating October 15 at 11 a.m. Pacific Should you be fasting? Are carbs good or bad? How much protein do you really need? There is no shortage of conflicting nutrition advice for women in midlife. In this practical class, we'll clear up some of the biggest areas of confusion around eating in midlife. Click here to reserve your seat! Protein and Optimal Aging Course Want to go deeper into protein, muscle, bone health, and healthy aging? Click here to join the course! The Slow Kitchen Podcast Episodes 22 & 23 Go back and listen to these episodes for more on osteoporosis, osteopenia, and bone density screening. Listen to Episode 22 - Click here! Listen to Episode 23 - Click here! RESEARCH MENTIONED Impact of Aging on Protein NeedsTypes of Protein Powder: Whey to Plant-Based Guide — iHerb Wellness HubPea Protein Powder: Nutrition, Benefits and Side Effects — HealthlineThe Significance of Soy Protein and Soy Bioactive Compounds in the Prophylaxis and Treatment of Osteoporosis — PMC/NCBI  JOIN THE MIDLIFE NOURISHMENT COLLECTIVE Want more practical, delicious ways to nourish yourself through midlife? The Midlife Nourishment Collective is where food, nourishment, recipes, and real-life support come together. No rigid food rules. No perfection required. Just delicious food and practical tools to help you feel stronger, steadier, and more nourished. Click here to join the Midlife Nourishment Collective! More Resources for You: Bone Health Blindspots Guide: A clear, grounded look at what’s often missing in the conversation around bone loss, midlife metabolism, and stress. 👉 https://catdillon.com/BoneHealthBlindSpots💌 Inner Wisdom Eating Guided Reset 👉 https://catdillon.com/InnerWisdomEatingGuidedReset❓ Quiz: How Much of a Mindful Eater Are You? 👉 https://catdillon.com/MindfulEaterQuiz🍳 10 Craving-Busting Breakfasts 👉 https://catdillon.com/CraveBustingBreakfasts 📄 10 Best Blood Sugar Hacks for Women 40+ 👉 https://catdillon.com/10BloodSugarHacksConnect with Me: Instagram: https://instagram.com/catdillonrhn/Facebook: https://www.facebook.com/CatDillonRHN/LinkedIn: https://www.linkedin.com/in/catdillonrhn/YouTube: https://www.youtube.com/@catdillonrhn

    Episode 46: "Protein Powder Demystified: What Women Over 50 Actually Need to Know"

  4. Oct 1

    Episode 45: "Is Motivation Really the Problem? — Why Wanting to Change Isn’t Always Enough"

    Is Motivation Really the Problem? — Why Wanting to Change Isn’t Always Enough In this episode, we’re looking at what might actually be underneath the behaviors we struggle to change: desire, comfort, our nervous system, past experiences, environment, purpose, identity, and the importance of experiencing a payoff before motivation starts to feel easier. We also talk about why you can’t shame yourself into sustainable change, why action can create motivation, and why sometimes what you need isn’t another health goal at all. Sometimes you need something that makes you feel alive again. What We Talk About Why you can be highly motivated in some areas of your life and still struggle to change anotherWhy sometimes we want the comfort of the status quo more than we want the changeHow immediate rewards can overpower benefits that feel far awayHow past experiences and your nervous system can shape your relationship with food, exercise, rest and pleasureWhy you can’t shame or criticize yourself into sustainable changeHow changing your environment can make the behaviors you want easierWhy connecting a behavior to your purpose and the person you want to become can change how you approach itWhy tracking progress can give your brain evidence that what you’re doing is workingHow starting small can create momentum, and why action can create motivationWhy sometimes what you need isn’t another health goal, but more curiosity, novelty, connection and things that make you feel alive Mentioned in This Episode Cronometer — Cat talks about using Cronometer not to restrict food, but to make sure she’s getting enough overall energy and protein to support her strength-building goals.  MasterClass / David Sedaris — Cat has been taking a writing course and talks about the value of having something completely outside of nutrition to learn and enjoy. Limited Guest Pass Expires Oct 4, 2026 - click here to claim yours! Research Mentioned We talk about several ideas from behavioral science and habit formation, including immediate versus delayed rewards, environmental cues, reinforcement, identity-based behavior change, and the role of novelty and reward in motivating behavior. Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones, James Clear Join the Midlife Nourishment Collective If you’re tired of trying to figure out what you’re supposed to eat in midlife, the Midlife Nourishment Collective is where we put nutrition into practice. Think nourishing meals, blood-sugar-steady food, bone-supportive nutrition, recipes you’ll actually want to make, cooking together, and a place to ask questions without another list of foods you’re allowed or not allowed to eat. Come join us inside the Collective! Coming Up: October Workshop 10 Things Women in Midlife Are Still Confused About Eating  Click Here To Register! (this is LIVE and will not be recorded) 📅 October 15 ⏰ 11 AM Pacific Because if you’ve ever thought, “Wait… can I eat THIS, or not?” you are definitely not alone. Your Turn What’s the one thing you’ve struggled to change even though you really want to? And what have you noticed about yourself when you’ve actually been successful at changing something? Send me a message. I’d genuinely love to hear your experience. cat@catdillon.com If you enjoy The Slow Kitchen Podcast, please follow or subscribe, leave a rating or review, and share this episode with someone who might enjoy this conversation. Those little things make a huge difference in helping other women find the podcast. Until next time, take a breath, slow down, and remember: you don’t have to do everything perfectly to take really good care of yourself. More Resources for You: Bone Health Blindspots Guide: A clear, grounded look at what’s often missing in the conversation around bone loss, midlife metabolism, and stress. 👉 https://catdillon.com/BoneHealthBlindSpots💌 Inner Wisdom Eating Guided Reset 👉 https://catdillon.com/InnerWisdomEatingGuidedReset❓ Quiz: How Much of a Mindful Eater Are You? 👉 https://catdillon.com/MindfulEaterQuiz🍳 10 Craving-Busting Breakfasts 👉 https://catdillon.com/CraveBustingBreakfasts 📄 10 Best Blood Sugar Hacks for Women 40+ 👉 https://catdillon.com/10BloodSugarHacksConnect with Me: Instagram: https://instagram.com/catdillonrhn/Facebook: https://www.facebook.com/CatDillonRHN/LinkedIn: https://www.linkedin.com/in/catdillonrhn/YouTube: https://www.youtube.com/@catdillonrhn

    Episode 45: "Is Motivation Really the Problem? — Why Wanting to Change Isn’t Always Enough"

  5. Sep 23

    Episode 44: "A Love Letter to Squash: The Cozy Season Starts Here"

    Fall brings in the colors and deep earthiness of food. Sage, rosemary, cinnamon, the variety of curries... it all feels so cozy. And then there’s squash. In this episode, I’m giving a little love letter to one of my favorite fall foods. We’ll talk about why squash deserves more than a supporting role at Thanksgiving, how to make it easier and safer to cook, and why you absolutely do not need to win a knife fight with a butternut. What We Talked About Why squash is such a nutritional powerhouse, from carotenoids and fiber to potassium and other important micronutrients.A little squash history, including its origins in the Americas and its role in the agricultural system known as the Three Sisters, alongside corn and beans.My very strong feelings about pumpkin pie. (It may be my favorite dessert on the planet.)How to cook winter squash without making yourself crazy, including the very important lesson that there is no prize for winning a knife fight with a butternut.A few basic squash safety tips for cutting and cooking.Roasting, steaming, slow roasting and adding spice, heat and acid to bring out squash's best qualities.Why squash doesn't need more sweetness. What it really loves is contrast. Join the Midlife Nourishment Collective This is exactly why I created the Midlife Nourishment Collective. I don't want you just collecting recipes. I want you to understand how to nourish your changing body in midlife, with practical education, beautiful food, meal-planning help, cooking classes and a community of women figuring this out right alongside you. Inside the Collective you'll find hundreds of recipes, bone- and blood-sugar-supportive meals, meal-planning tools, monthly cooking classes, and ongoing support and conversation with me and other women who get it. It's the combination of education, food, community and personal support that can be pretty hard to find all in one place. If you're ready to stop piecing it all together on your own, come join us inside the Midlife Nourishment Collective. I'd love to have you at the table. My Favorite Quote “You don't always need another recipe. Sometimes you just need to understand what an ingredient likes.” And squash likes a lot…… Mentions & Resources Midlife Nourishment CollectiveThe Three Sisters agricultural systemWinter squash varieties: delicata, acorn, spaghetti squash and kabochaSee you next time in The Slow Kitchen. More Resources for You: Bone Health Blindspots Guide: A clear, grounded look at what’s often missing in the conversation around bone loss, midlife metabolism, and stress. 👉 https://catdillon.com/BoneHealthBlindSpots💌 Inner Wisdom Eating Guided Reset 👉 https://catdillon.com/InnerWisdomEatingGuidedReset❓ Quiz: How Much of a Mindful Eater Are You? 👉 https://catdillon.com/MindfulEaterQuiz🍳 10 Craving-Busting Breakfasts 👉 https://catdillon.com/CraveBustingBreakfasts 📄 10 Best Blood Sugar Hacks for Women 40+ 👉 https://catdillon.com/10BloodSugarHacksConnect with Me: Instagram: https://instagram.com/catdillonrhn/Facebook: https://www.facebook.com/CatDillonRHN/LinkedIn: https://www.linkedin.com/in/catdillonrhn/YouTube: https://www.youtube.com/@catdillonrhn

    Episode 44: "A Love Letter to Squash: The Cozy Season Starts Here"

  6. Sep 16

    Episode 43: "Food Allergies: The World Looks Very Different When One Bite Can Send You to the ER"

    What We Talked About Food allergy vs. intolerance vs. sensitivityWhat makes a true food allergy potentially life-threateningGluten sensitivity, celiac disease and wheat allergyWhy food allergies may be increasingMy first serious allergic reaction and what happened nextThe hidden mental work of living with a serious food allergyHypervigilance, cross-contact and the nervous systemHow food allergies can affect relationships and social situationsEating out, socializing and traveling with a food allergy Mentions & Resources Epinephrine / EpiPensOral immunotherapy (OIT)Palforzia LEAP peanut allergy research Celiac disease and wheat allergy testingTravel Many researchers think environmental changes during the past few decades may be altering our miocrobiome  Research Mentioned We talked about research looking at genetic factors, the microbiome and environmental influences, eczema and early allergen exposure in the development of food allergy.  We also touched on the LEAP study and how it changed the conversation around early peanut introduction in certain high-risk infants. Join the Midlife Nourishment Collective If you want beautiful, unfussy meals that help you feel supported, satisfied and steady, come join me inside the Midlife Nourishment Collective. You'll find recipes, meal-planning support, cooking classes and a community of women figuring out how to nourish themselves through midlife without making food another full-time job.  Learn more and join here! More Resources for You: Bone Health Blindspots Guide: A clear, grounded look at what’s often missing in the conversation around bone loss, midlife metabolism, and stress. 👉 https://catdillon.com/BoneHealthBlindSpots💌 Inner Wisdom Eating Guided Reset 👉 https://catdillon.com/InnerWisdomEatingGuidedReset❓ Quiz: How Much of a Mindful Eater Are You? 👉 https://catdillon.com/MindfulEaterQuiz🍳 10 Craving-Busting Breakfasts 👉 https://catdillon.com/CraveBustingBreakfasts 📄 10 Best Blood Sugar Hacks for Women 40+ 👉 https://catdillon.com/10BloodSugarHacksConnect with Me: Instagram: https://instagram.com/catdillonrhn/Facebook: https://www.facebook.com/CatDillonRHN/LinkedIn: https://www.linkedin.com/in/catdillonrhn/YouTube: https://www.youtube.com/@catdillonrhn

    Episode 43: "Food Allergies: The World Looks Very Different When One Bite Can Send You to the ER"

  7. Sep 9

    Episode 42: "A Slightly Extended Episode: From Honey to Monk Fruit, Why Are We So Obsessed With Sweetness?"

    Episode 42: A Slightly Extended Episode: From Honey to Monk Fruit, Why Are We So Obsessed With Sweetness? We talk about sweetness all the time, but rarely stop to ask what it actually does in our bodies, our appetites, and even our palates. Sugar, honey, maple syrup, agave, stevia, monk fruit, allulose... they may all make things taste sweet, but they are not metabolically identical. And the answer isn't simply finding the "healthiest" sweetener. In this episode we talked about: Sugar wasn't always the cheap, everyday ingredient it is today. Sugar began as a rare and precious commodity before becoming a mass-produced staple. Its history is intertwined with colonialism, economics, labor, trade and power.Our love of sweetness is biological. Our ancestors developed a preference for sweet, energy-rich foods because sweetness once signaled valuable calories and nutrients. The problem is that our biology hasn't evolved nearly as quickly as our food environment has.Sugar is not just sugar. Glucose, fructose, sucrose, lactose and starch are handled differently by the body. And when we're talking about foods like agave, the fact that it produces a smaller immediate insulin response doesn't automatically make it metabolically neutral.The food matrix matters. An apple, apple juice and soda may contain sugars derived from the same basic molecules, but the body experiences them very differently. Fiber, water, the physical structure of the food, dose and speed of consumption all matter."Sugar-free" doesn't mean consequence-free. High-intensity sweeteners can provide sweetness without the same glucose or calorie load, but that doesn't mean they "do nothing." Research around the gut and individual responses is still evolving, and different sweeteners can affect people differently.Your palate is trainable. The more sweetness we consume, the more accustomed we can become to it. But the reverse is also true. We can learn to enjoy less-sweet, bitter and more complex flavors, rather than needing everything to taste like dessert.Use sweeteners as tools, not loopholes. Instead of asking which sweetener wins, consider what you're using it for, what you're replacing, how much you're consuming, how often you're using it and how your own body responds. The better question isn't "Am I allowed to have this?" It's: What am I choosing, why am I choosing it, and how does it make me feel? This week's Slow Kitchen challenge: Try dialing sweetness back. Choose one thing you regularly sweeten and experiment with using a little less, or none at all. Give your palate some time to adjust. You might discover that something you thought needed sweetness actually tastes pretty damn good without it. 🎁 FREE GUIDE: Zero-Waste Kitchen Want to play along in your own kitchen? I've created a free guide called Zero-Waste Kitchen: 7 Delicious Ways to Give Your Scraps a Second Life. It gives you seven simple ways to use the overlooked parts of your food so you can waste less, save money and get a little more creative in the kitchen. GET THE FREE ZERO-WASTE KITCHEN GUIDE  - Click Here! More Resources for You: Bone Health Blindspots Guide: A clear, grounded look at what’s often missing in the conversation around bone loss, midlife metabolism, and stress. 👉 https://catdillon.com/BoneHealthBlindSpots💌 Inner Wisdom Eating Guided Reset 👉 https://catdillon.com/InnerWisdomEatingGuidedReset❓ Quiz: How Much of a Mindful Eater Are You? 👉 https://catdillon.com/MindfulEaterQuiz🍳 10 Craving-Busting Breakfasts 👉 https://catdillon.com/CraveBustingBreakfasts 📄 10 Best Blood Sugar Hacks for Women 40+ 👉 https://catdillon.com/10BloodSugarHacksConnect with Me: Instagram: https://instagram.com/catdillonrhn/Facebook: https://www.facebook.com/CatDillonRHN/LinkedIn: https://www.linkedin.com/in/catdillonrhn/YouTube: https://www.youtube.com/@catdillonrhn

    Episode 42: "A Slightly Extended Episode: From Honey to Monk Fruit, Why Are We So Obsessed With Sweetness?"

  8. Sep 2

    Episode 41: "Zero-Waste Cooking_ 7 Delicious Ways to Use Kitchen Scraps"

    Episode 41: "How to Reduce Food Waste: 7 Delicious Ways to Use Kitchen Scraps" What if some of the food you’re throwing away isn’t actually finished with its job? I hesitate to even call these things kitchen scraps because “scraps” sounds like garbage. Like the food equivalent of, “Well, your job here is done.” But I don’t really think that’s true. A lot of the things we call scraps are simply ingredients waiting for their second act. In this episode of The Slow Kitchen Podcast, I’m taking you into my kitchen to show you how to rethink the parts of food we often toss: broccoli and cauliflower leaves, carrot tops, leek greens, potato skins, seeds, bean broth, pickle juice, wilting vegetables and even watermelon rinds. And no, this is not about becoming the person with seventeen jars of mysterious vegetable liquid taking over the refrigerator. 😂 It’s about getting a little more creative with what you already have. Because reducing food waste doesn’t have to mean making your kitchen more complicated. Sometimes it means looking at an ingredient differently and asking, “What else could this do?” In this episode, we’re talking about: 🌿 How to turn broccoli and cauliflower leaves into something delicious 🥕 Why carrot tops deserve way more attention 🌱 What to do with leek greens, kale stems and other overlooked vegetables 🎃 How to roast seeds and potato skins instead of tossing them 🫘 Why you might want to save your bean cooking liquid 🌽 How corn cobs, silks and husks can become a surprisingly delicious broth 🥒 What to do with pickle juice and sauerkraut brine 🥕 How to give wilted vegetables a second chance 🌿 How to regrow green onions and basil 🥑 And yes... even avocado pits and skins can have a second act The goal isn't zero waste perfection. It's curiosity. It's noticing what you're about to throw away and pausing for just a second before you do. Because sometimes the most interesting ingredient in your kitchen is the one you almost tossed in the trash. 🎁 FREE GUIDE: Zero-Waste Kitchen Want to play along in your own kitchen? I've created a free guide called Zero-Waste Kitchen: 7 Delicious Ways to Give Your Scraps a Second Life. It gives you seven simple ways to use the overlooked parts of your food so you can waste less, save money and get a little more creative in the kitchen. GET THE FREE ZERO-WASTE KITCHEN GUIDE  - Click Here! And remember: dinner doesn't always have to be a performance. Sometimes dinner is just research. And occasionally the research is terrible. We survive. We order pizza. And we try again tomorrow. 😂 Come hang out in my kitchen! If you love conversations about food, flavor, nourishment, metabolism, hormones, mindful eating and making real-life cooking feel easier, make sure you're subscribed to The Slow Kitchen Podcast. And if this episode gave you an idea you want to try, send it to a friend who has a refrigerator full of “I’m-going-to-use-that-someday” vegetables. You know the one. 😉 Until next time, stay curious, stay nourished and stay in your Slow Kitchen. 🌿 More Resources for You: Bone Health Blindspots Guide: A clear, grounded look at what’s often missing in the conversation around bone loss, midlife metabolism, and stress. 👉 https://catdillon.com/BoneHealthBlindSpots💌 Inner Wisdom Eating Guided Reset 👉 https://catdillon.com/InnerWisdomEatingGuidedReset❓ Quiz: How Much of a Mindful Eater Are You? 👉 https://catdillon.com/MindfulEaterQuiz🍳 10 Craving-Busting Breakfasts 👉 https://catdillon.com/CraveBustingBreakfasts 📄 10 Best Blood Sugar Hacks for Women 40+ 👉 https://catdillon.com/10BloodSugarHacksConnect with Me: Instagram: https://instagram.com/catdillonrhn/Facebook: https://www.facebook.com/CatDillonRHN/LinkedIn: https://www.linkedin.com/in/catdillonrhn/YouTube: https://www.youtube.com/@catdillonrhn

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About

The Slow Kitchen Podcast gives you simple, real-life tools to support your hormones, metabolism, mood, and energy — all in under 15 minutes. Hosted by Cat Dillon, RHN — holistic nutritionist, former chef, and midlife metabolism expert — this show helps women 40+ ditch overwhelm, reduce stress eating, improve digestion, and feel more grounded and confident in the kitchen. Expect practical tips, tiny habits, and nourishing ideas you can use today.No strict rules. No guilt. No chasing perfection. Just food wisdom, nervous system support, and small changes that add up to big shifts.

Information

  • Creator
    Cat Dillon
  • Years Active
    2025 - 2026
  • Episodes
    49
  • Rating
    Clean
  • Copyright
    © 2026 The Slow Kitchen Podcast
  • Show Website
    The Slow Kitchen Podcast