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Healthy, diabetic-friendly, low fat,
weight management meals - to order



SHF (pronounced Chef) Dee is a native of Virginia.  She returned here are serving in the military.  Dee has always had a passion for food and health.  Fresh ingredients were available to her as both of her Grandparents thoroughly enjoyed gardening and farming.  Fresh greens, fruit and freshly butchered meat was plentiful and appreciated.


After trying to decide which direction to go after coming back to Virginia, Dee went to Nursing school and became a Registered Nurse in 2011.  SHF Dee also has her certification and a Nutritionist and she is a certified Weight Loss Specialist.


While trying to settle into her career, Dee begin to fall victim of poor health and obesity.  As her weight continued to balloon it became more difficult to work long hours in the hospital and care for patients.  Dee reflected on what her Grandfather used to say to her often, “Charity begins at home’ Dee decided at that time is was time to save her own life, before she would be able to save others.


Spices, Herbs and Flavor offers specialty food items and catering for small events.  SHF Dee still enjoys making classic “comfort foods”.  However, she reminds her clients to enjoy those options in moderation and in the correct portion. SHF Dee loves culture and history and she loves to incorporate what she learns in her cooking.


SHF Dee enjoys spending time at home.  She loves history and enjoys reading and fishing.


Specializing in intimate group catering, we prepare each meal with love and care.
25 people or less is our sweet spot.

Parmesan crusted flounder with bacon wrapped asparagus.heic
_Heat n Eat_ spaghetti with meat sauce (turkey or beef available).heic
Butter Herb Salmon with seasoned white potatoes and prosciutto wrapped stringiest beans.he
Low carb _heat n eat_ option shrimp with broccoli.heic
Flounder stuffed with crab with shrimp garnish.jpeg
Herb chicken with vegetable stuffing and garlic string beans.heic
Lemon Pepper Salmon with bacon wrapped asparagus.heic


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