For Cindy Meale, food has always been more than nourishment. It’s connection, culture and care. Growing up cooking alongside her Italian mother sparked a lifelong love of food, which eventually led her to a career in nutrition. When Cindy learned about the work dietitians were doing in healthcare, she knew she had found the perfect blend of her interests in food, health and helping others.
As the Butler County WIC Program Director at Primary Health Solutions, Cindy finds the greatest joy in seeing how food and nutrition education can help pregnant women, infants and children truly thrive. “It warms my heart,” she says, to watch families gain confidence and see real improvements in their health through simple, practical changes.
Cindy strongly believes that food is medicine—a belief supported by research and personal experience. Healthier food choices can play a powerful role in managing conditions like diabetes, heart disease and inflammatory bowel disease, and Cindy has seen those benefits firsthand in her own health and energy levels.
Her advice to patients is refreshingly realistic: don’t try to change everything at once. Focus on one goal at a time and build from there. On busy days, she practices what she preaches with simple, balanced snacks like nuts, fruit and yogurt.
And if you ask Cindy about her favorite food? True to her roots, she’ll never get tired of pasta—especially tossed with olive oil, sautéed garlic, leafy greens and a sprinkle of Romano or Parmesan cheese. Add garbanzo beans for protein, and you’ve got a classic Italian meal that’s both comforting and nourishing.
That same love of simple, nourishing Italian cooking inspired the Italian Lentil Soup recipe below—a hearty, wholesome dish Cindy loves to share. It’s a perfect example of how everyday ingredients can come together to support health, energy and flavor, one bowl at a time.
Italian Lentil Soup Recipe
Winter is the perfect season for soups to keep you feeling warm and cozy. This soup is vegetarian (vegan without cheese), high in protein, and fiber.
Ingredients
- 2 Tablespoons olive oil
- 1 cup of lentils, rinsed
- 1 Medium onion- chopped
- 4 large cloves of garlic, minced
- 2 carrots, chopped
- 1 red bell pepper, chopped
- 1 can (28 ounce) whole (crush them), chopped or crushed tomatoes
- 5 cups of water
- 1 Tablespoon Italian seasoning (basil only is fine also)
- ½ to 1 tsp red pepper flakes (optional)
- Salt
- Pepper
- 2 cups baby spinach
- Parmesan cheese (optional)
Instructions
In a large pot, add the olive oil over medium heat. Add the onions, garlic, carrots, and bell peppers. Season with a pinch of salt and pepper.
Add the tomatoes. If using whole tomatoes, crush them before adding them to pot. Add water, seasonings, and lentils. Season with another pinch of salt and pepper.
Bring the soup to a boil, then lower heat to a slow simmer and cover with a lid. Stir to make sure lentils are not sticking to the bottom of the pan. Simmer for about 30 minutes or until lentils are very tender and cooked through. Taste and add more seasoning if you feel it’s needed. Add the baby spinach if you choose to use it. Stir and the soup is done! Ladle in serving bowls and sprinkle with parmesan cheese if used. Enjoy!