The Foodie Physician

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The Foodie Physician https://thefoodiephysician.com/ Hi, I'm Sonali and I'm an Emergency Medicine physician, culinary school graduate, recipe developer and board certified foodie.
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My passion for food started several years ago when I was doing my residency. I found myself spending what little free time I had away from the hospital cooking and experimenting with new recipes. In 2007 I entered a recipe contest on a whim and ended up being selected from thousands of entrants to compete on a cooking competition on the Food Network. Since then, I haven’t stopped cooking and have won or placed in several contests including the Sutter Home Build a Better Burger Contest, Nat’l Beef Cook-Off, and Nat’l Chicken Contest. In addition, my recipes have been published in magazines including Everyday w Rachel Ray, Better Homes&Gardens,and Taste of Home. In 2009, I decided to take my passion for cooking one step further by attending culinary school. Now my time is spent in two distinct ways- part of the week I’m a physician working in a busy ER in Florida, and the rest of the week I’m honing my culinary skills as a blogger, freelance recipe writer and cookbook writer. I enjoy discussing the health benefits of foods and love to create delicious, nutritious meals for families with a gourmet twist.

09/24/2026

🥣 HIGH PROTEIN OVERNIGHT OATS

✨For the full recipes, comment “OATS” and I’ll DM you a link to the recipes including all tips, tricks and nutrition info. 👩🏾‍🍳

🌟 Boost your morning with a protein-packed breakfast! 💪 Try my High Protein Overnight Oats - they’re delicious, nutritious, and easy to prep in advance. With 38 grams of protein, they’ll keep you fueled up all morning long! 😋 Plus, I’ve got 10 different flavor variations for you to try.

12/11/2025

Roasted Tempeh & Butternut Squash Winter Salad ❄️
I love the holidays, but as we get ready for the New Year, I start craving something a little lighter, but still cozy and satisfying. This winter salad hits all the right notes, and the star is Chickpea Tempeh. Made from fermented chickpeas, it provides 8g of protein and 7g of fiber per serving, along with a light, buttery bite that pairs perfectly with sweet roasted squash, crunchy pecans, dried cranberries, and a tangy maple-Dijon vinaigrette. It’s a delicious way to start the New Year feeling nourished. 💛

Ingredients
Maple-Dijon Dressing/Marinade
• 4 tbsp olive oil
• 2 tbsp apple c***r vinegar
• 1 tbsp maple syrup
• 1 tsp Dijon mustard
• 1 tsp low-sodium soy sauce
• Salt & pepper

Salad
• 1 package Lightlife Chickpea Tempeh, cubed
• 2 cups cubed butternut squash
• 6 cups mixed greens
•1/3 cup toasted pecans
• ¼ cup dried cranberries
• ¼ cup vegan feta cheese

Instructions
1. Whisk dressing together.
2. Toss tempeh with about half of the dressing to marinate.
3. Spread tempeh on a sheet pan. Spread butternut squash on a second sheet pan and toss with olive oil, salt and pepper Roast at 400°F for 20–25 min, flipping once.
4. Add greens to a bowl and top with roasted tempeh, squash, pecans, cranberries, and cheese.
5. Drizzle with remaining dressing and toss to combine.

12/04/2025

🍂 Meet your new fall comfort food fave! ✨
This Vegan Tempeh Sweet Potato Shepherd’s Pie is my cozy, better-for-you twist on a nostalgic classic — made with Original Tempeh for plant-powered protein and that hearty, stick-to-your-ribs feel.

🥔 Creamy sweet potato topping + a savory, saucy tempeh-and-veggie filling = pure comfort, reimagined.

💪 And the tempeh itself brings 18g of plant protein and 6g of fiber per serving — making this dish as nourishing as it is delicious.

Save this for your next cozy night in. 💛

Here’s how to make it:
Topping:
– Microwave or bake 2.5 lbs sweet potatoes until tender.
– Scoop out and mash with 1 Tbsp vegan butter, 2 Tbsp plant milk, and salt

Filling:
– Sauté 1 small onion + 8 oz mushrooms in oil.
– Add garlic and 2 packages Lightlife Original Tempeh, crumbled.
– Season with 1 tsp thyme, 1 tsp rosemary, ½ tsp salt, ¼ tsp pepper + ¼ cup tomato paste.
– Stir in 2 Tbsp flour, then 1 cup veggie broth + 1 Tbs vegan Worcestershire.
– Add 2 cups frozen peas & carrots and simmer until thickened.

Assemble:
– Spread sweet potato mash on top.
– Bake at 375°F for 20–25 min (broil 1–2 min to brown).

Enjoy! 🧡

11/17/2025

Cook once, eat smart all week 🌿

These Mediterranean Chickpea Tempeh Power Bowls are fresh, flavorful, and packed with plant-based protein thanks to Chickpea Tempeh. I marinate it in olive oil, lemon, oregano, and garlic — then cook until golden and crisp.

The best part? I make it once, and it fuels me for healthy lunches all week long. 💪 Just prep the tempeh and quinoa ahead, then build your bowls in minutes with cucumbers, tomatoes, olives, and a drizzle of creamy vegan tzatziki. Save this for your next meal prep day!

Mediterranean Chickpea Tempeh Power Bowls- 4 servings

Ingredients:
2 packages (8 oz each) Lightlife Chickpea Tempeh, cubed
2 tbsp olive oil
1 tbsp lemon juice
1 tsp dried oregano, ½ tsp garlic powder, ½ tsp salt, ¼ tsp pepper
2 cups cooked quinoa
Diced cucumber, tomatoes, olives
Vegan tzatziki

Instructions:
1. (Optional) Steam tempeh for 10 minutes to soften before marinating.
2. Toss tempeh in olive oil, lemon juice, oregano, garlic powder, salt, and pepper; marinate 30+ min.
3. Cook tempeh in skillet or air fryer until golden and crisp. For air fryer, cook at 375F for 10 minutes, shaking the basket halfway through.
4. Divide quinoa into 4 bowls, top with crispy tempeh, veggies, and tzatziki.

💡Meal Prep Tip: Store components separately up to 4 days; add tzatziki before serving.

11/17/2025

Cook once, eat smart all week 🌿

These Mediterranean Chickpea Tempeh Power Bowls are fresh, flavorful, and packed with plant-based protein thanks to Chickpea Tempeh. I marinate it in olive oil, lemon, oregano, and garlic — then cook until golden and crisp.

The best part? I make it once, and it fuels me for healthy lunches all week long. 💪 Just prep the tempeh and quinoa ahead, then build your bowls in minutes with cucumbers, tomatoes, olives, and a drizzle of creamy vegan tzatziki. Save this for your next meal prep day!

Mediterranean Chickpea Tempeh Power Bowls- 4 servings

Ingredients:
2 packages (8 oz each) Lightlife Chickpea Tempeh, cubed
2 tbsp olive oil
1 tbsp lemon juice
1 tsp dried oregano, ½ tsp garlic powder, ½ tsp salt, ¼ tsp pepper
2 cups cooked quinoa
Diced cucumber, tomatoes, olives
Vegan tzatziki

Instructions:
1. (Optional) Steam tempeh for 10 minutes to soften before marinating.
2. Toss tempeh in olive oil, lemon juice, oregano, garlic powder, salt, and pepper; marinate 30+ min.
3. Cook tempeh in skillet or air fryer until golden and crisp. For air fryer, cook at 375F for 10 minutes, shaking the basket halfway through.
4. Divide quinoa into 4 bowls, top with crispy tempeh, veggies, and tzatziki.

💡Meal Prep Tip: Store components separately up to 4 days; add tzatziki before serving.

Looking for an easy meal that's perfect for busy weeknights? These Sheet Pan Miso Chicken Thighs are just the answer! Ju...
10/03/2025

Looking for an easy meal that's perfect for busy weeknights? These Sheet Pan Miso Chicken Thighs are just the answer! Juicy chicken thighs are marinated in a flavorful miso marinade and baked to golden brown perfection in the oven. https://thefoodiephysician.com/sheet-pan-miso-chicken/

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Delray Beach, FL
33444–33448, 33482–33484

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