Cooked, Not Raw: What’s On My Plate This Week (and Why We're Cooking Everything)
If you're following along this week, here's your one-stop guide: what I’m cooking, when, and the reasoning behind why every single dish — including the fruit — is going through some form of heat before it hits the plate.
Why Cooked This Week
Cyclospora is a parasite that shows up most often on fresh, uncooked produce. Think fresh herbs, berries, snap peas, and leafy greens. It's more common in warmer months, and an infection (cyclosporiasis) can mean days, sometimes weeks, of GI symptoms.
Here's the good news: heat takes care of it. Cooking produce to a simple simmer, sauté, or roast is enough to inactivate the parasite. No special equipment, no complicated rules. That's the whole idea behind this week's menu.
This matters even more if you're managing a liver or metabolic condition, since GI illness can throw off appetite, hydration, and blood sugar control right when your body needs steady fuel.
You don't have to give up fresh herbs or fruit, just build more cooked versions into your week. Roasted, sautéed, baked, and simmered all count, and that's exactly what you'll see below.
What's Happening Right Now
If this topic sounds familiar, it's because you’ve seen it in the news for the past few weeks: the CDC is currently tracking a multistate cyclosporiasis outbreak linked to iceberg lettuce, with nearly 2,000 cases reported across nine states this summer. Taylor Farms de Mexico issued a recall on July 17 for iceberg lettuce sourced from central Mexico, including some Marketside-brand products sold at Walmart here in Virginia.
Closer to home, the Virginia Department of Health (VDH) has reported an above-average number of cyclosporiasis cases so far this year: 79 as of late July. To be clear, VDH has stated there's currently no evidence connecting Virginia's case increase to the larger multistate outbreak. Still, it's a timely reminder that this parasite is circulating this season, and cooking your produce is one of the simplest ways to lower your own risk.
This Week's Menu
Monday — Traditional Basil Pesto
We're starting with the base ingredient the rest of the week runs on. Traditional basil pesto includes the classic ingredients of basil, garlic, pine nuts, olive oil, and cheese, pounded together (the word "pesto" literally means "pounded" but life so using the food processor). It's traditionally made with raw basil, which is completely fine on its own but this week, we're pairing it with cooked proteins and vegetables all the way through. Make a batch today, portion it into ice cube trays, and you're set for Tuesday and Wednesday.
Tuesday — Sheet-Pan Pesto Chicken Thighs
Boneless chicken thighs roasted alongside bell peppers, zucchini, and cherry tomatoes until everything is soft and caramelized, then finished with a spoonful of today's pesto stirred through while it's still warm. One pan, minimal effort, big flavor.
Wednesday — Build-and-Bake Cod with Pesto
The second dinner your pesto batch makes possible. Layer the cod, spoon on the pesto, bake until flaky. It's fast, mild enough for picky eaters, and needs almost nothing else.
Thursday — Cinnamon-Skillet Pears
Sliced pears (or apples or peaches, depending on what's in the house) cooked in a skillet with a little cinnamon and a splash of water or citrus juice until soft. Warm, cooked fruit brings natural sweetness and fiber, and it's gentler on digestion than raw fruit for anyone managing a liver or GI condition. Great as a side or a simple dessert.
The Takeaway
Cooking your produce is one simple, low-effort way to lower your risk for things like cyclosporiasis. No fear, no giving up your favorite ingredients, just one extra step with real payoff. Make the pesto today, and you'll have everything you need for the rest of the week's dinners.
Which recipe would you try first? Drop it in the comments.
About Dawn Anderson Nutrition
We provide evidence-based culinary nutrition guidance for adults managing metabolic health conditions including MASLD, diabetes, and cardiovascular disease. Our approach honors cultural food traditions, particularly Southern and Black foodways, while supporting sustainable health changes.
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