409 episodes

It’s time to take the stress out of weekday meals. Kris Dovbniak is a trained chef, culinary nutritionist and a mama of two here to guide you in making healthy eating easy and accessible by simplifying your meal plan, demystifying meal prep, taking the stress out of weeknight dinners and helping you learn to cook your family delicious, nutrient-dense meals along the way- without spending hours in the kitchen or thousands of dollars a month at whole foods. The Healthy Mama Kitchen podcast shares the best tips, tools and hacks for your real life healthy mama kitchen with a side of humor and sometimes a little bit of spice. Grab your apron, and let’s get cooking! Connect with Kris: http://www.healthymamakris.com

The Healthy Mama Kitchen Podcast | Healthy Cooking Hacks for Busy Moms, Meal Planning, Meal Prep & Grocery Budgeting Kristin Dovbniak

    • Arts
    • 4.9 • 94 Ratings

It’s time to take the stress out of weekday meals. Kris Dovbniak is a trained chef, culinary nutritionist and a mama of two here to guide you in making healthy eating easy and accessible by simplifying your meal plan, demystifying meal prep, taking the stress out of weeknight dinners and helping you learn to cook your family delicious, nutrient-dense meals along the way- without spending hours in the kitchen or thousands of dollars a month at whole foods. The Healthy Mama Kitchen podcast shares the best tips, tools and hacks for your real life healthy mama kitchen with a side of humor and sometimes a little bit of spice. Grab your apron, and let’s get cooking! Connect with Kris: http://www.healthymamakris.com

    Air Fryer 101

    Air Fryer 101

    Homemade french fries, roasted veggies, crispy tofu, crunchy salmon bites… the air fryer has taken the home cooking world by storm- but maybe you've been wondering... should I get one? Is it worth it, will I use it- and what for- or maybe you have one that's been collecting dust aside from the occasional frozen fries- in today's episode, I'm sharing the pros and cons of owning an air fryer, my favorite air fryer foods and recipes and whether or not I think you actually need one!
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    Join the Healthy Mama Cooking Club for access to 200+ family-friendly recipes, weekly done-for-you meal plans, bonus podcasts and and more starting at just $3/month.
    Click here for full show notes and recipe links
    Connect with Kris:

    Healthy Mama Kris Recipes

    Follow Kris on Instagram

    Podcast Instagram

    Meal Prep Course

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    • 30 min
    The only tools you need for your Healthy Mama Kitchen

    The only tools you need for your Healthy Mama Kitchen

    Good tools make working in the kitchen easier and faster- but I don't think you need dozens of pots and pans or cupboards brimming with gadgets to get there! If I were to start over in a brand new kitchen, this is all I would need and all I recommend for tools for easier, more efficient cooking.
    --
    Join the Healthy Mama Cooking Club for access to 200+ family-friendly recipes, weekly done-for-you meal plans, bonus podcasts and and more starting at just $3/month.
    See my full Amazon Kitchen Tools List
    Tools Mentioned:

    Shun Chef's Knife

    Global Chef's Knife

    Boning knife

    Bread knife

    A good cutting board

    Plastic cutting board

    Good peeler

    Microplane

    Heavy bottom sautee pans: 8” and 12” (with lid preferred)


    Cast iron pan

    Dutch oven

    Pasta/large capacity soup pot

    Braiser

    Small sauce pot


    Small Blender OR immersion blender 


    Bowls of all sizes

    Silicone Spatula

    Wooden spatulas/turners


    Fish Spatula (optional but recommended)

    Colander


    Strainer (small)

    Tongs

    Sheet pans

    Slotted spoon 

    Box grater

    8x8” and 9x13” baking dishes

    Meat thermometer

    .
    Nice to have:

    instant pot https://amzn.to/3ThyIHm 

    slow cooker https://amzn.to/48Af1yN 

    rice cooker https://amzn.to/431V6rt 

    air fryer https://amzn.to/3TkzByX 

    food processor https://amzn.to/48BTrds 

    mandoline https://amzn.to/3uTmMlE 

    silicone muffin pan https://amzn.to/49UZjPX 

    kitchen scissors https://amzn.to/3T1OEfr


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    Connect with Kris:

    Healthy Mama Kris Recipes

    Follow Kris on Instagram

    Podcast Instagram

    Meal Prep Course

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    • 54 min
    Cook This: March

    Cook This: March

    Welcome to a new monthly series where I share with you 10 weeknight meals my family is loving as of late- that you can add to your meal plan, this month!
    --
    Join the Healthy Mama Cooking Club for access to 200+ family-friendly recipes, weekly done-for-you meal plans, bonus podcasts and and more starting at just $3/month.
    .
    Follow me over on Instagram for weeknight meals all month!
    Recipes Mentioned:

    Comfy Chicken Noodle Soup


    Bang Bang Shrimp Bowls


    Sheet Pan Chicken Shawarma

    Greek Chicken & Quinoa Bowls

    Double the chicken up and make Greek Chicken Wraps  


    Cashew Chicken Lettuce Cups


    Honey Lime Salmon Tacos with cilantro jalapeno ranch & pickled onions  


    Sheet Pan Steak Fajitas


    Pesto Turkey Meatballs served with spaghetti squash or pasta


    Shortcut Air Fryer Teriyaki Salmon & crispy sesame air fryer broccoli with rice


    Guinness Stew for St. Patrick's Day


    Irish Soda Bread by Sally's Baking Addiction

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    Links mentioned:


    Brighten Up Winter Meals Episode


    Cooking In Season: Spring Episode

    Balance in a Bowl Book

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    Connect with Kris:

    Healthy Mama Kris Recipes

    Follow Kris on Instagram

    Podcast Instagram

    Meal Prep Course

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    Learn more about your ad choices. Visit megaphone.fm/adchoices

    • 33 min
    How to organize your kitchen for easier cooking

    How to organize your kitchen for easier cooking

    Is your kitchen set-up costing you time when you're cooking? It might not be something you've considered before, but the way your kitchen is organized can make a huge difference in how easily you move around your kitchen when cooking. An organized kitchen is a more efficient kitchen- so tune in for best tips and organization hacks for easier cooking.
    --
    Join the Healthy Mama Cooking Club for access to 200+ family-friendly recipes, weekly done-for-you meal plans, bonus podcasts and and more starting at just $3/month.
    .
    Connect with Kris:

    Healthy Mama Kris Recipes

    Follow Kris on Instagram

    Podcast Instagram

    Meal Prep Course

    .
    Learn more about your ad choices. Visit megaphone.fm/adchoices

    • 47 min
    Global Cooking for Kids with Rowena Scherer

    Global Cooking for Kids with Rowena Scherer

    I think most of us can agree we want to raise good eaters- and hopefully, kids who want to get in the kitchen and cook, too. Today’s guest is all about bringing kids in the kitchen, exploring global cuisines and introducing kids to new flavors and cultures. 
    Rowena Scherer grew up in Malaysia and her fondest memories are from when she cooked in the kitchen with her family. Years later, after working on Wall Street and living all over the world, she decided she wanted to create the same lasting memories with her children. She attended the French Culinary Institute, began to source hard-to-find non-perishable ingredients that highlighted her cherished foods, and started eat2explore, an explorer box filled with authentic recipes, activities, and collectibles that offered a worldwide cultural education through the exploration of food.
    In today’s episode we talk about Rowena’s story of getting started cooking with her own mom, to her inspiration to teach her kids to cook- and what they cook now as young adults- how to get your kids in the kitchen from an early age, the importance of introducing kids to global cuisine and how cooking can bring us together as a family. 
    As a quick note, we did have some audio issues on and off during this episode, I unfortunately had some internet connection issues so we had some lag on on our audio, I did my best to edit- but if we occasionally talk over each other or there’s a funny sound here or there, that’s what happened- I think our conversation is well worth the occasional audio mishap!
    Connect with Rowena:


    Eat 2 Explore


    Eat 2 Explore on Instagram

    A Taste of the World Cookbook

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    Join the Healthy Mama Cooking Club for access to 200+ family-friendly recipes, weekly done-for-you meal plans, bonus podcasts and and more (starting at just $3/month).
    .
    Connect with Kris:

    Healthy Mama Kris Recipes

    Find Kris on Instagram

    Podcast Instagram

    Meal Prep Course

    .
    Thanks to our sponsors:
    Get 20% off any Aquatru Purifier at aquatru.com using code HEALTHYMAMA

    Learn more about your ad choices. Visit megaphone.fm/adchoices

    • 51 min
    How to build a delicious & satisfying bowl meal

    How to build a delicious & satisfying bowl meal

    Have you’ve ever wished there was a guide to just throwing together simple ingredients and somehow it magically turning into a delicious (and balanced) meal?! If so... tune in to this week's episode! Bowls are my absolute favorite way to pack flavor and nutrition into a deliciously satisfying meal, customizable and simple enough for the busiest weeknights. In this episode, I share with you my secrets for a bowl that is both delicious and satisfying.
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    Balance in a Bowl is here! This is the customizable healthy meal solution you've been looking for! With 40+ done for you bowl combinations, 30+ base, sauce, protein and veggie recipes and over 200 possible combinations, Balance in a Bowl makes deliciously nourishing bowls EASY. Get $10 off the digital version using code BOWLS10. Click here to get your copy!
    .
    Join the Healthy Mama Cooking Club for access to 200+ family-friendly recipes, weekly done-for-you meal plans, bonus podcasts and and more (starting at just $3/month).
    .
    Thanks to our sponsors:
    Get 20% off any Aquatru Purifier at aquatru.com using code HEALTHYMAMA
    Connect with Kris:

    Healthy Mama Kris Recipes

    Find Kris on Instagram

    Podcast Instagram

    Meal Prep Course

    .
    Learn more about your ad choices. Visit megaphone.fm/adchoices

    • 29 min

Customer Reviews

4.9 out of 5
94 Ratings

94 Ratings

kristinwauson ,

Inspiring!

I have been following Kris and cooking her recipes for a couple of years now. They are always spot on, and many of them have made it onto our family favorite list. This podcast, like everything she does, is high quality. If you’re in a food rut she will get you out of it. Need to brush up on your kitchen skills? She can help you with that. Or maybe you need tips for budgeting your grocery shopping or streamlining your kitchen routine and meal planning. Kris has you covered. Plus she’s just a super kind human. I also highly recommend the cooking club over on Patreon! So worth it!

SunmerKay ,

Finding Joy in the Kitchen as a Mama of 2

I recently started a journey of trying to find more joy while in my kitchen. As a mama of 2 (7mo & 2yo) I spend sooooo much of my time in the kitchen getting food together or cleaning up and truly it’s my least favorite. I love good food but it always tastes better when I don’t have to cook or clean. Finding this podcast and Kris’s IG page has given me hope! With helpful tips and a plethora of recipes, I feel like I am on a path to feel comfortable and dare I say able to find joy in my kitchen for the first time in my life. THANK YOU KRIS! 🤍👩🏼‍🍳

companion issues ,

5 Star Review

As a mother of two teenagers, mealtime has always been daunting, and then COVID hit. I started listening to Health Mama Kitchen Podcast right at the beginning of COVID. I can't express enough how grateful I am to have come across this incredible resource at such a difficult time. Kris helped me navigate the challenges of weekly meal planning by offering easy-to-follow guidance that allowed me to prepare healthy and nutritious meals without spending a ton of time in the kitchen. Her focus on creating a stress-free meal environment was especially helpful during a period of unprecedented uncertainty.

Kris's extensive knowledge in culinary nutrition has been invaluable in simplifying my meal plan and making healthy eating easy, fun, and delicious. Her weekly planning tips and meal prep hacks have removed all the stress of weekday dinners, instead making it inspiring and fun.

As if the podcast wasn't enough, I joined The Healthy Mama Cooking Club, which has provided a new level of inspiration and creativity to my daily meal prep. Thanks to her delicious recipes and fresh ideas, my teenagers have ventured outside their comfort zones and tried new foods - something I never thought possible. It's been a delightful surprise to hear them comment on my cooking skills and request certain dishes for dinner.

The Healthy Mama Kitchen Podcast has been a real game-changer for my family and our approach to weeknight meals and healthy eating. I highly recommend it to any mama looking for practical and sustainable ways to make nutritious meals for her family. Kris, thank you for making mealtime a stress-free, enjoyable, and tasty experience.

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