5 Free Chef-Approved MAHA Recipes

Quick, Delicious Global Meals Without Seed Oils

From Mediterranean classics to Asian favorites, these recipes prove healthy eating is simple and satisfying

By Savannah Ryan Cookbook Author & Food Explorer

📧 foodiekitchen@proton.me🌐 rypulmedia.wixsite.com/foodiekitchen

Welcome to MAHA Cooking!

Thank you for downloading this collection! I'm Savannah Ryan, and I've spent years perfecting recipes that honor traditional cooking while fitting modern life. The Make America Healthy Again (MAHA) movement is about returning to real food—the way humans ate before industrial processing took over.

These 5 recipes eliminate inflammatory seed oils (canola, soybean, corn, sunflower, etc.) and replace them with traditional fats like olive oil, ghee, and coconut oil. You'll notice the difference immediately: more flavor, better satiety, and steady energy without crashes.

🌟 Why MAHA Cooking Changes Everything

• Reduced Inflammation: Seed oils contain excess omega-6 fatty acids that drive chronic inflammation

• Better Hormone Balance: Traditional fats support hormone production, especially for women

• Stable Energy: No blood sugar spikes—just sustained fuel throughout the day

• Enhanced Flavor: Olive oil, butter, and ghee taste better than processed oils

• Easier Weight Management: Healthy fats increase satiety naturally

Each recipe in this guide includes complete instructions, prep tips, and variations. They're designed for real life—busy schedules, picky eaters, and home cooks of all skill levels.

Ready to transform your kitchen? Let's cook!

5 Free Chef-Approved MAHA Recipes

Recipe #1

Greek Lemon Chicken Skewers

⏱️20 minutes🍽️Serves 4🔥Easy

Inspired by tavernas in Crete, these skewers deliver restaurant-quality results in the time it takes to order takeout. The secret? Quality olive oil, fresh lemon, and don't overcomplicate it.

Ingredients

• 1.5 lbs boneless chicken thighs, cut into 1.5-inch pieces

• ¼ cup extra-virgin olive oil

• Juice and zest of 1 large lemon

• 4 garlic cloves, minced

• 2 teaspoons dried oregano

• 1 teaspoon sea salt

• ½ teaspoon black pepper

• 8 wooden or metal skewers

Instructions

1. Whisk together olive oil, lemon juice/zest, garlic, oregano, salt, and pepper in a bowl.

2. Add chicken pieces and toss to coat completely. Let marinate 10 minutes at room temperature.

3. Thread 4-5 chicken pieces onto each skewer, leaving small gaps between pieces.

4. Heat grill pan over medium-high until very hot. Brush lightly with olive oil.

5. Grill skewers 3-4 minutes per side until charred and cooked through (165°F internal temperature).

6. Let rest 3 minutes, then squeeze fresh lemon over the top and serve.

💡 Pro Tip: Use chicken thighs instead of breasts—they're nearly impossible to dry out and have more flavor. If using wooden skewers, soak them in water for 30 minutes first.

Nutrition (per serving):

Calories: 285 | Protein: 32g | Fat: 16g | Carbs: 3g

Perfect Pairings: Greek salad, tzatziki sauce, roasted lemon potatoes, or rice pilaf.

Recipe #2

Mediterranean Quinoa Bowl

⏱️25 minutes🍽️Serves 4🔥Easy

A complete meal in one bowl—protein-packed quinoa topped with roasted vegetables, creamy hummus, and a lemon-tahini drizzle. Perfect for meal prep or quick lunches.

Ingredients

• 1 cup quinoa, rinsed

• 2 cups vegetable broth

• 2 zucchini, diced

• 2 bell peppers (any color), diced

• 1 red onion, sliced

• 3 tablespoons extra-virgin olive oil

• 1 teaspoon cumin

• 1 teaspoon paprika

• Salt and pepper to taste

• 1 cup cherry tomatoes, halved

• ½ cup Kalamata olives

• ½ cup crumbled feta (optional)

• ½ cup hummus

• Fresh parsley and lemon wedges for serving

Instructions

1. Preheat oven to 425°F. Cook quinoa in broth according to package directions (usually 15 minutes).

2. Meanwhile, toss zucchini, peppers, and onion with 2 tablespoons olive oil, cumin, paprika, salt, and pepper.

3. Spread on a baking sheet and roast 20 minutes until caramelized and tender.

4. Divide cooked quinoa between 4 bowls. Top with roasted vegetables, cherry tomatoes, olives, and feta.

5. Add a dollop of hummus to each bowl. Drizzle with remaining olive oil and fresh lemon juice.

6. Garnish with parsley and serve warm or at room temperature.

💡 Pro Tip: Make a double batch and store in meal prep containers. These bowls keep 4-5 days refrigerated and taste even better the next day as flavors meld.

Nutrition (per serving):

Calories: 385 | Protein: 12g | Fat: 18g | Carbs: 45g | Fiber: 9g

Variations: Add grilled chicken, chickpeas, or marinated artichoke hearts. Make it vegan by omitting feta.

Recipe #3

Thai Coconut Curry with Vegetables

⏱️30 minutes🍽️Serves 4-6🔥Medium

Aromatic, creamy, and endlessly customizable, this curry showcases how coconut oil creates authentic Thai flavor while keeping everything MAHA-friendly.

Ingredients

• 2 tablespoons coconut oil

• 3-4 tablespoons Thai red or green curry paste

• 1 can (14 oz) full-fat coconut milk

• 1 cup vegetable broth

• 1 tablespoon fish sauce (or tamari for vegan)

• 1 teaspoon coconut sugar or honey

• 1 bell pepper, sliced

• 1 zucchini, sliced

• 1 cup snap peas or green beans

• 1 cup broccoli florets

• 1 cup mushrooms, quartered

• Fresh basil and lime wedges for serving

• Cooked jasmine rice or cauliflower rice

Instructions

1. Heat coconut oil in a large pot over medium heat. Add curry paste and fry 1-2 minutes until fragrant.

2. Pour in coconut milk and broth, stirring to combine. Add fish sauce and coconut sugar.

3. Bring to a gentle simmer. Add harder vegetables first (bell pepper, broccoli). Simmer 10 minutes.

4. Add remaining vegetables (zucchini, snap peas, mushrooms). Cook 5-7 minutes until tender but still crisp.

5. Taste and adjust seasoning. Add more curry paste for heat or fish sauce for saltiness.

6. Serve over rice, topped with fresh basil and lime wedges.

💡 Pro Tip: Check curry paste ingredients—many contain seed oils. Mae Ploy and Thai Kitchen brands are clean options. Or make your own by blending chilies, lemongrass, garlic, and ginger.

Nutrition (per serving):

Calories: 295 | Protein: 6g | Fat: 22g | Carbs: 18g | Fiber: 5g

Protein Additions: Add cubed chicken, shrimp, or tofu in step 3. Cook until done before adding vegetables.

Recipe #4

Ghee-Roasted Sweet Potatoes with Tahini

⏱️35 minutes🍽️Serves 4🔥Easy

Crispy-edged, caramelized sweet potatoes meet creamy tahini sauce. This side dish becomes the star of the show—and proves ghee is magic for roasting.

Ingredients

• 2 large sweet potatoes, peeled and cubed (1-inch pieces)

• 3 tablespoons ghee, melted

• 1 teaspoon cumin

• 1 teaspoon paprika

• ½ teaspoon cinnamon

• Sea salt and black pepper to taste

• For Tahini Sauce:

• ¼ cup tahini

• 2 tablespoons lemon juice

• 2 tablespoons water (more as needed)

• 1 garlic clove, minced

• Pinch of salt

• Fresh parsley and pomegranate seeds for garnish (optional)

Instructions

1. Preheat oven to 425°F. Line a baking sheet with parchment paper.

2. In a large bowl, toss sweet potato cubes with melted ghee, cumin, paprika, cinnamon, salt, and pepper.

3. Spread in a single layer on the baking sheet (don't overcrowd—use two sheets if needed).

4. Roast 30-35 minutes, flipping halfway through, until golden and crispy on edges.

5. Meanwhile, whisk together tahini, lemon juice, water, garlic, and salt. Add more water if too thick—it should drizzle easily.

6. Transfer roasted sweet potatoes to a serving platter. Drizzle generously with tahini sauce.

7. Garnish with parsley and pomegranate seeds if using. Serve warm.

💡 Pro Tip: Ghee's high smoke point (485°F) makes it perfect for high-heat roasting. The milk solids are removed, so it's naturally lactose-free and won't burn like butter.

Nutrition (per serving):

Calories: 245 | Protein: 5g | Fat: 14g | Carbs: 27g | Fiber: 4g

Serving Ideas: Pair with grilled chicken or fish. Add to grain bowls. Or enjoy as a light vegetarian main with a side salad.

Recipe #5

Chocolate Avocado Mousse

⏱️10 minutes + chill🍽️Serves 4🔥Very Easy

Yes, MAHA desserts exist! This silky mousse gets its creaminess from avocados and healthy fats— no dairy, no seed oils, just pure chocolatey satisfaction.

Ingredients

• 2 ripe avocados

• ¼ cup unsweetened cocoa powder

• ¼ cup maple syrup or honey

• 2 tablespoons coconut milk (from can)

• 1 teaspoon vanilla extract

• Pinch of sea salt

• Optional toppings: fresh berries, coconut flakes, cacao nibs, chopped nuts

Instructions

1. Cut avocados in half, remove pits, and scoop flesh into a food processor or blender.

2. Add cocoa powder, maple syrup, coconut milk, vanilla, and salt.

3. Blend on high for 1-2 minutes, stopping to scrape down sides, until completely smooth and creamy.

4. Taste and adjust sweetness if needed. For richer chocolate flavor, add 1 more tablespoon cocoa.

5. Divide between 4 small serving glasses or bowls.

6. Refrigerate at least 1 hour before serving (this helps flavors meld and texture set).

7. Top with your choice of berries, coconut, or nuts just before serving.

💡 Pro Tip:Use perfectly ripe avocados—no brown spots, but yielding to gentle pressure. Under-ripe avocados won't blend smoothly. Make this up to 2 days ahead and store covered in the fridge.

Nutrition (per serving):

Calories: 195 | Protein: 3g | Fat: 12g | Carbs: 24g | Fiber: 7g

Variations: Add a tablespoon of nut butter for extra richness. Use 1-2 pitted dates instead of maple syrup for whole-food sweetness. Add a pinch of cayenne for Mexican-style chocolate mousse.

🌟 Ready for More MAHA Recipes?

These 5 recipes are just the beginning. On my blog, you'll find 50+ globally-inspired MAHA recipes covering breakfast, lunch, dinner, snacks, and desserts.

rypulmedia.wixsite.com/foodiekitchen

Explore My Recipe Collections:Mediterranean • Asian • Indian • Vegan • Quick 30-Minute Meals

📚 My Cookbooks Available on Amazon:Savor Mediterranean • Savor Asia • Savor ChickenSavor Plants (Vegan) • Savor Spices • And 20+ More!

🛒 Shop Kitchen Essentials & Merch:rypulmedia.wixsite.com/foodiekitchen/merch-shop

Quick MAHA Kitchen Tips

🥄 Essential MAHA Fats to Stock:

• Extra-Virgin Olive Oil - For dressings, low-medium heat cooking, finishing

• Ghee (Clarified Butter) - High-heat cooking, Indian dishes, roasting

• Coconut Oil - Baking, Asian cuisines, high-heat stability

• Grass-Fed Butter - Baking, spreading, sautéing vegetables

• Avocado Oil - Very high-heat cooking, neutral flavor needs

❌ Oils to Avoid (Always):

• Canola/Rapeseed Oil

• Soybean Oil

• Corn Oil

• Sunflower Oil

• Safflower Oil

• Grapeseed Oil

• Cottonseed Oil

• "Vegetable Oil" (usually soybean)

• Margarine and spreads

📋 Reading Labels Like a Pro:

Red Flags:

• Any seed oil listed (even near the end)

• "Vegetable oil blend"

• "Partially hydrogenated" anything

• Ingredient lists with 20+ items

Green Lights:

• 5 ingredients or fewer

• All recognizable, whole-food words

• Organic certifications

• Traditional preparation methods

⏰ Meal Prep Success Tips:

• Batch cook proteins on Sunday (roasted chicken, hard-boiled eggs, grilled fish)

• Prep 3-4 vegetable sides for the week

• Make 2-3 dressings/sauces to keep meals interesting

• Store in glass containers to avoid plastic leaching

• Most MAHA meals taste even better the next day!

Thank you for choosing healthier cooking!

© 2025 Savannah Ryan | The Foodie Kitchen All recipes and content are original creations

📧 foodiekitchen@proton.me🌐 rypulmedia.wixsite.com/foodiekitchen📚 Amazon

Author Page: amazon.com/stores/Savannah-Ryan/author/B0915PMK5Y

Share these recipes with friends and family who want eat and live healthy.

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