South Central WI Archive
  • Northeast Wisconsin
  • January 2010
Written by 

Eating healthy when you are ill

Healthy Community Kitchen (HCK) is providing nutritious meals to those experiencing a health crisis. Our clients have various serious health issues such as cancer, complications from diabetes, post surgery , stroke, hepatitis C and others.

Our goal is to provide meals that are fully organic, locally grown as much as possible and free of unhealthy elements like additives, sugars and anything refined or processed.

Following is a guideline HCK uses in preparing meals, and continuing these guidelines is something we teach our clients when they resume preparing their own meals.

HCK Kitchen includes (all organic):

  • Whole grains (soaked)
  • Legumes (soaked)
  • Locally grown fresh vegetables (cooked lightly to retain nutrients)
  • Fresh fruits
  • Wild caught or confirmed, sustainably raised fish
  • Local pasture-raised poultry
  • Unrefined, cold pressed healthy oils: Coconut oil (no high heat exposure), butter or ghee, olive oil, sesame oil, foods such as avocados, seeds and nuts
  • Natural whole sugars: Fruit, honey, maple syrup, brown rice syrup, rapadura raw sugar, coconut palm sugar
  • Unprocessed salts: Sea salt, sea vegetables
  • Fermented foods
  • Herbs and spices
  • Mushrooms such as shiitake, maitake, reishi, and other seasonal mushrooms
  • Small amounts of wine for cooking

HCK Kitchen does not include:

  • Most refined and processed foods
  • White flours or refined grains
  • Bottled water
  • Chemical additives
  • Farmed/factory meat or fish
  • Smoked meats
  • Highly processed refined oils:
  • Canola oil, soybean oil, cottonseed oil; trans fats, hydrogenated fats, deep fried foods, bottle salad dressings and sauces
  • High fructose corn syrup, corn syrup, agave, chemical sugar substitutes, white and brown sugars
  • Processed table salt
  • Food colorants
  • Chemical additives
  • Fast foods
  • Irradiated herbs and spices

Tips for cooking at home:

  • Choose recipes that use seasonal, local produce
  • Wash your produce and rinse fish, poultry and meat
  • Add health booster foods such as sea vegetables, mushrooms, herbs, spices, fermented foods and sprouted foods
  • If you need to get a prepared item at the store, READ the ingredients list
  • Have a snack or meal before going to the store so you don’t shop hungry
  • Keep toxins out (BPA in plastics, Teflon in cookware)

Eating wholesome food when you are ill is important for you to heal.

Tina La Haise

Tina La Haise, Executive Director, Healthy Community Kitchen

Healthy Community Kitchen’s meals are prepared by teen and adult volunteer chefs under the guidance of an executive chef. For more information, visit or call 608-438-8462.

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