Good Food, Real Life

We all know the basic tastes—sweet, salty, sour, and bitter—but the fifth taste, umami, is what makes food deeply satisfying. It’s the rich, savory backbone of a perfectly seared steak, a bowl of miso soup, or a well-aged Parmesan cheese. But what exactly is umami, and how can you harness it to elevate your cooking? This guide will break down the science behind umami, where to find it, and how to use it to transform your meals from good to unforgettable. What is Umami? Umami, which translates to “pleasant savory taste” in Japanese, was first identified by Dr. Kikunae Ikeda in the early 1900s. It is the taste of glutamates and nucleotides, naturally occurring compounds that enhance depth of flavor. While umami exists in many traditional foods, it is also the reason why some dishes taste complex and deeply satisfying without needing extra salt or fat ( source ). How Umami Works Our taste receptors specifically recognize glutamates, which stimulate a sense of richness and fullness ...

Air fryers have exploded in popularity over the last few years, often touted as a healthier alternative to deep frying. But is air frying truly better for you? And how does it compare to other cooking methods when it comes to health benefits? Let’s dive into the science behind air frying, its advantages and limitations, and some easy, healthy options to try. What Is Air Frying? Air frying uses rapid air circulation to cook food, producing a crispy outer layer similar to deep frying but without the need for excessive oil. Most air fryers require only a small amount of oil (or none at all), relying on hot air to create that golden, crunchy texture. Does Air Frying Reduce Calories and Fat? One of the biggest health claims about air frying is that it significantly reduces calorie and fat intake compared to traditional deep frying. Studies suggest that air-fried foods can contain up to 70–80% less fat than deep-fried foods because they require minimal oil ( Cleveland Clinic ). Since e...

Few dishes are as simple yet decadent as garlicky butter shrimp. This dish, with its luscious butter sauce infused with aromatic garlic, is a restaurant-quality meal that takes just minutes to prepare. Whether you're making it for a quick weeknight dinner or a special occasion, this shrimp dish is bound to impress. Why You'll Love This Recipe Quick & Easy: Ready in just 15 minutes from start to finish. Versatile: Serve it over pasta, rice, or enjoy it on its own with crusty bread. Rich in Flavor: The perfect combination of garlic, butter, and shrimp creates an irresistible taste. Customizable: Adjust seasonings and add-ins to suit your preference. Ingredients You’ll Need 1 pound large shrimp, peeled and deveined 4 tablespoons unsalted butter 6 cloves garlic, minced ½ teaspoon red pepper flakes (optional, for a slight kick) Juice of 1 lemon Salt and black pepper, to taste 2 tablespoons fresh parsley, chopped ½ teaspoon smoked paprika (optional, for dept...

  Introduction Eating well is essential for everyone, but for those managing chronic illness, food can be both medicine and a challenge. Many chronic conditions—like autoimmune diseases, arthritis, diabetes, and gut disorders—are influenced by inflammation, which can be worsened by certain foods. But here’s the good news: healthy, anti-inflammatory meals don’t have to be bland or boring. With the right ingredients and cooking methods, you can create flavorful, satisfying meals that support your body and bring joy to eating. This guide will cover: How inflammation impacts health Which foods help vs. harm inflammation Easy, delicious recipes that support healing Understanding Inflammation and Diet What Is Inflammation? Inflammation is the body’s natural response to injury or illness, but chronic inflammation can contribute to conditions like: Rheumatoid arthritis Lupus Irritable bowel syndrome  Type 2 diabetes Heart disease Chronic pain disorders Certain fo...

A Dish with Deep Roots & Bold Flavors This Ethiopian-inspired slow-braised beef is not just a meal—it’s a journey into the heart of East African cuisine. Berbere, a spice blend that dates back centuries, is the backbone of Ethiopian and Eritrean cooking. A heady mix of paprika, cayenne, ginger, fenugreek, cinnamon, and cloves, berbere is more than just heat—it’s warmth, depth, and history in every bite. It transforms humble ingredients into something deeply flavorful, making it a staple in stews, meat dishes, and even lentil-based vegetarian meals like misir wat. And then, there are the lentils. Lentils have been a cornerstone of Ethiopian cuisine for generations, forming the base of comforting dishes served daily in homes across the region. Rich in protein, naturally creamy when slow-cooked, and perfect for soaking up bold spices, they pair beautifully with the robust flavors of berbere-braised beef. This dish is soul-warming, complex, and incredibly satisfying. The slow brais...

These Thai-inspired coconut-lime crispy beans bring together the perfect balance of creamy, tangy, and crispy in a dish that’s easy to make and packed with bold flavors. The creamy coconut milk caramelizes slightly as the beans crisp up, while the lime zest and fresh herbs add a bright, zesty finish. These are perfect on their own as a snack, tossed into a rice bowl, or served alongside grilled protein for a full meal. Ingredients: 1 can (15 oz) white beans (cannellini or great northern), drained and rinsed 1 tablespoon coconut oil (or neutral oil of choice) 1/2 teaspoon sea salt 1 teaspoon coconut sugar (or honey, optional for balance) 1/2 teaspoon garlic powder 1/4 teaspoon ground ginger 1/4 teaspoon red pepper flakes (adjust to spice preference) Zest of 1 lime 2 teaspoons lime juice 2 tablespoons full-fat coconut milk 1 teaspoon fish sauce or soy sauce (for depth of flavor) 1 tablespoon chopped fresh cilantro or Thai basil 1 tablespoon toasted coconut flakes (optiona...

One-pan meals are the ultimate kitchen hack for busy days. They deliver bold flavors, minimal cleanup, and maximum efficiency—all without making it look like you took shortcuts. Whether you’re feeding a family or just yourself, these foolproof, delicious meals will have everyone thinking you put in way more effort than you actually did. 1. Garlic Butter Chicken & Veggies Why It Works: Juicy, well-seasoned chicken and roasted vegetables, all coated in a buttery garlic sauce, make for a comforting, protein-packed meal. How to Make It: Toss chicken thighs or breasts, broccoli, carrots, and potatoes with melted butter, minced garlic, salt, pepper, and a sprinkle of paprika. Roast at 400°F (200°C) for 25-30 minutes, flipping halfway through. Pro Tip: Add a squeeze of lemon juice after roasting for brightness. 2. Sheet Pan Sausage & Peppers Why It Works: A mix of savory sausage, caramelized onions, and roasted bell peppers creates a meal that feels indulgent yet effortl...

  Snacking can feel like a minefield when you’re managing diabetes, but it doesn’t have to be. The key isn’t to avoid snacks — it’s to build better snacks. That’s where the Protein-Fat-Fiber Rule comes in. This isn’t a diet hack or trendy trick — it’s grounded in solid nutritional science. When you combine protein, healthy fats, and fiber-rich carbs, you create a snack that’s not just satisfying but also helps stabilize blood sugar. Let’s break down the why and give you some seriously delicious, real-life snack ideas. Why Protein, Fat, and Fiber Work Protein: Slows Digestion and Balances Blood Sugar Protein takes longer to digest than carbs, meaning it slows the release of glucose into your bloodstream. It also helps keep you full longer and can even reduce cravings later by supporting stable blood sugar. Fat: Satiety Powerhouse and Blood Sugar Buffer Healthy fats add richness to snacks, helping you feel satisfied after eating. They also delay gastric emptying, which slows d...

  What Is Pastitsio? Pastitsio is Greece’s answer to lasagna, with layers of pasta, savory meat sauce, and creamy béchamel baked into a golden, bubbling casserole. It’s a dish built for family tables, holiday gatherings, and feeding a crowd with something deeply satisfying. But pastitsio isn’t just comfort food—it’s history on a plate. The name itself comes from the Italian word “pasticcio,” meaning “a mess” or “a pie made from leftovers.” The Greek version evolved into something more refined, blending Mediterranean flavors with Italian influence and turning that humble mess into a layered masterpiece. Ingredients For the Meat Sauce: 2 tablespoons olive oil 1 large onion, finely chopped 2 cloves garlic, minced 1 pound ground beef (or lamb for extra richness) 1 can (15 oz) crushed tomatoes 2 tablespoons tomato paste 1/2 cup red wine (optional but recommended) 1 teaspoon cinnamon 1 teaspoon dried oregano Salt and pepper to taste For the Pasta Layer: 1 pound bucati...

Why Masala? And What Even Is It? Indian cuisine continues to influence global food trends, and with good reason. Its bold use of spices not only creates layers of flavor but also brings potential health benefits—especially when it comes to anti-inflammatory powerhouses like turmeric and cumin. "Masala" simply means "spice blend" in Hindi, and it can refer to many different combinations of spices depending on the dish and region. Garam masala—used in this recipe—is a warming blend that typically includes cumin, coriander, cardamom, cinnamon, cloves, nutmeg, and black pepper. However, every family and every spice company has its own twist on the mix. If you have access to an Indian grocery store, it’s worth exploring the different varieties they offer—some are heavier on cinnamon, others more pepper-forward. There’s no wrong answer, just personal taste. These Masala Roasted Chickpeas blend classic Indian flavors into a high-protein, fiber-packed snack. Perfect for...

Why Gochujang? Korean cuisine has been having a global moment for years now—and for good reason. It’s bold, balanced, and often surprisingly healthy. One of the defining ingredients of Korean cooking is gochujang , a fermented chili paste that brings not just heat, but deep umami and subtle sweetness. Thanks to its fermentation process, gochujang also brings probiotic benefits, making it a gut-friendly flavor bomb. This Gochujang Grilled Chicken celebrates the magic of this paste, blending it with garlic, ginger, and sesame for a dish that’s bold, balanced, and versatile. It’s delicious over rice, but also works beautifully tucked into lettuce wraps for a lighter option. Ingredients 4 boneless skinless chicken thighs (or breasts) 3 tablespoons gochujang 2 tablespoons low-sodium soy sauce 1 tablespoon sesame oil 1 tablespoon rice vinegar 1 tablespoon honey (or sugar substitute) 3 garlic cloves, minced 1 teaspoon grated ginger Optional: sliced green onions & sesame se...

  Welcome to Good Food, Real Life: Where Flavor Meets Real Life Health Who I Am Welcome to Good Food, Real Life, a food blog created for anyone who’s ever stood in their kitchen, feeling the tension between wanting to eat well and needing to eat practically. I’m Joanna, and I know that tension intimately—not just as a home cook, but as someone living with chronic illness, including lupus, Sjögren’s syndrome, spondylitic arthritis, and inflammatory-onset diabetes. My health means I have to pay attention to inflammation, blood sugar spikes, nutrient density, and energy conservation every single day. But I also refuse to eat sad, lifeless food. That’s the heart of this blog—finding that sweet spot where health-conscious meets deeply satisfying. My Culinary Background Before health challenges changed my life, I built my career in professional kitchens. I studied at The Art Institute’s Culinary Arts Program, and then at Le Cordon Bleu in Dallas, honing classical techniques and lear...

  Introduction: Why Willpower Alone Doesn’t Work You're not alone if you’ve ever found yourself craving something intensely, only to feel powerless against it. Cravings aren’t just about willpower—they’re your brain’s reward system at work. For years, the advice has been “Just say no” or “Distract yourself”—but cravings wouldn’t be such a struggle if that worked. The truth is that cravings come from deeper biological and psychological processes. Instead of fighting against them with sheer willpower, you can outsmart them with these three science-backed craving hacks. These strategies aren’t about deprivation. They’re about understanding how cravings work and using that knowledge to take back control. Hack #1: Figure Out What Your Body Really Wants Sometimes cravings are not actually about the food itself. They’re your body’s way of trying to fill a deeper need. But because modern food is designed to be hyper-rewarding, your brain can mistake one need for another. How This Works You...

  I’m not here to tell you never to snack. Snacks are life. But I want you to know—there are ways to snack smart without giving up all the joy. These five swaps are my tried-and-true favorites when I’m craving something indulgent but want to keep my blood sugar happy and my energy steady. 1. Crispy Beans Instead of Potato Chips Crunchy, salty, satisfying—and packed with protein and fiber instead of just empty carbs. You can make crispy beans in a pan (like we do in the Crispy Bean Power Bowl) or roast them in the oven for hands-off ease. Pro tip: Season them boldly! Try smoked paprika, garlic powder, or even a little chili lime. 2. Greek Yogurt & Berries Instead of Ice Cream I love ice cream. But when I want something creamy and sweet without the sugar spike, full-fat Greek yogurt with fresh berries hits the spot. If you use frozen berries, the yogurt actually turns into a kind of frozen yogurt around the fruit—like a creamy, fruity surprise in every bite. It’s rich, tangy, a...