“Healing Yourself One Bite at a Time: Food as Medicine”

Discover the healing power of the food through the Skinny Chef

Hey Skinny Chef readers! How are you all doing? I hope you're feeling absolutely fantastic—because I sure am! Let’s dive straight into this week’s blog.

Drumroll please… we’ve officially hit 50 blogs!

Can you believe it? Fifty stories, reflections, and recipes shared from my heart to yours. What a milestone, and it’s all thanks to you. So before we jump into this week’s deliciously powerful topic, let’s have a quick peek at what’s been cooking on the global foodie calendar.

Today is International Potato Day!

And if you're lucky enough to be in Peru, go ahead and celebrate the glorious diversity of this humble root vegetable. But beyond the carbs and comfort, this week’s blog isn’t just about food—it’s about healing, body and soul. Food has the power to do both, and I’m living proof. Buckle up, because we’re about to take a healing, globe-trotting foodie adventure!

The Skinny Chef Diaries: A Blueprint for Wellness

Let’s start at home—with my book, The Skinny Chef Diaries. It lays down a powerful blueprint for using food as medicine, tackling chronic illnesses and health challenges one meal at a time. Don’t have your copy yet? Shame on you—haha! Go grab one!

Skinny readers, what we eat directly affects our well-being. Today, I’ll show you how food can prevent, manage, and even help treat diseases. For centuries, people have turned to whole foods as natural remedies.

They give our immune systems a break from battling the toxins, preservatives, and chemicals packed into processed meals.

Think of foods that reduce inflammation and help lower cholesterol—like omega-3-rich fatty acids. Even if you live off takeaways, there are always healthier choices. More restaurants and food services are recognizing the healing power of food—nutritious options are more accessible than ever!

A Taste of Healing from Around the World

🇮🇩 NUSA Indonesian Gastronomy – Jakarta, Indonesia

Grab a taste of Indonesia at Nusa

This restaurant celebrates the flavors of the Indonesian archipelago, allowing guests to travel the country through their palates. One standout dish? The refreshing Asinan Semangka (Marinated Watermelon), a sweet, salty, and tangy creation perfect for hot days.

Watermelon aids in hydration, and is rich in antioxidants such as lycopene and Vitamin C.

In Central Asia, watermelon is used as a diuretic and blood cleanser. Traditional Chinese Medicine views it as cooling and hydrating, often used to treat thirst, kidney inflammation, and urinary issues. Pro tip: keep some in your fridge for a hydrating, guilt-free snack!

🇹🇭 Samuay & Sons – Udon Thani, Thailand

Chef Num (Centre) in action

Chef Num is rewriting the story of Thai cuisine, bringing forgotten ingredients back to life. His dishes celebrate ancestral wisdom, sustainability, and bold creativity.

Try the Marian Plum in Jasmine Syrup, a delicacy during Thai summer. The fruit, rich in beta-carotene, calcium, and vitamins B and C, pairs beautifully with jasmine-infused water—used to ease liver pain and aid digestion. Pure edible poetry!

🇰🇭 Banllé Vegetarian – Siem Reap, Cambodia

Chef Pola pictured above

This vegan haven fuses traditional Khmer recipes with Western inspiration. Chef Pola grows most ingredients onsite or sources them from nearby organic farms.

One standout dish? The Vegetable Curry, made with homemade herbal curry paste, coconut cream, and vibrant veggies. Boosted with lemongrass, coriander, basil, ginger, and more, this dish supports digestion and red blood cell health thanks to its iron-rich coconut milk.

But Wait... Where’s the African Flavour?

I hear you, Skinny readers! Where’s the African influence? Well—you’re looking at it. I am the African influencer, baby! Whoop whoop!

Yes, we’ve highlighted Asian and South American gems, but fear not—I’ve got you covered with local, easy-on-the-pocket African dishes in The Skinny Chef Diaries. These recipes are wholesome, healing, and help you stay in shape.

One standout? Ox Liver with Creamy Polenta—my nourishing take on a classic that supports iron intake and overall vitality. Flip to that page in the book and thank me later.

Pan-Seared Ox Liver and Onions with Polenta 

This dish reminds me of Grace, the aspiring young chef with sickle cell anaemia. Like most people she hated liver at the time, but I was on a mission to prove to her that this would be great addition to her diet. 

Liver is one of the few foods that are worthy of the title ‘super food’. Liver has fallen out of favour in recent years, but this powerhouse food is rich in protein, low in calories, and filled with essential vitamins and minerals.

Liver is affordable and is easily found in any local supermarket. In this recipe the liver is paired with kale, polenta and onions. Kale, which is part of the cabbage family, is low in calorie content, contains omega-3 fatty acids, and is high in antioxidants, iron and magnesium. Polenta, which is a grain made from yellow corn, contains some carbohydrates; while it is not ideal for those on low-carb diets, it does contain iron, protein and fibre.

Ingredients

• 650g ox liver 

• 2 large onions, thinly sliced into rings 

• 100g kale, washed and sliced 

• 200g instant polenta 

• 1 can (400ml) coconut milk 

• 2 tablespoons olive oil 

• 1 tablespoon fresh thyme, picked 

• 2 garlic cloves 

• 1 teaspoon beef stock granules diluted in 1 cup of boiling water 

• Serves 4

  
  

Method

1. Start by prepping the polenta. Place a medium-sized pot on the stove, add 200ml water, and add the can of coconut milk with some salt and pepper. Bring the pot to the boil on a medium heat. 

2. Once the coconut milk and water mixture has come to the boil, add the polenta while stirring with a whisk. Reduce heat and let it cook out for 10 minutes if using instant polenta. If using raw polenta, let it cook for 40 to 45 minutes on low heat, with a lid on the pot, and keep stirring occasionally. Set polenta aside. 

3. Place a medium-sized saucepan onto the stove on a medium heat, add some of the olive oil, and the garlic, fresh thyme and onions. Let the onions cook until soft and translucent, and set aside. Then, in the same pot, add a little more oil. Add the washed kale and seasoning. Cook for 10 minutes on a low heat. Add ¼ cup water if necessary. 

4. On the stove, heat a medium-sized frying pan over a high heat, add olive oil, reduce heat to medium, and then pan-fry the sliced and seasoned ox liver for 5 minutes on each side. Finish off with 1 cup of diluted beef stock and let it cook for a further 5 minutes. 

5. Serve the liver with polenta, kale, and onions and topped with a fresh sprig of thyme.

Gratitude and Shoutouts – My 50-Blog Celebration

This wouldn’t be a true celebration without thanking the real MVPs who believed in me—even when The Skinny Chef Diaries was just an idea.

Joel and Tshepiso pictured above

This wouldn’t be a true celebration without thanking the real MVPs who believed in me—even when The Skinny Chef Diaries was just an idea.

Joel & Tshepiso Chikapa-Phiri – Where would I be without you?

Mama Sello – Your support and encouragement? Out of this world.

Katli – Always had my back, no questions asked.

Elvis Hass – A legend who gave me an opportunity when I needed it most.

Leo Phiri – Always solid.

Thank you, bro.Gisellah – Your belief in me kept me going.

Kumbu – My writing mentor and compass.

Shadre – My ride or die. I’d be lost without you.

Limbi – My digital genius. You bring the vision to life.

That wraps up this week’s 50th blog celebration.Thanks for tuning in. Stay warm, stay safe, and most importantly… stay skinny.

Same time, same place next week!

Creative Director :Shadre Leonard