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  • Wild Orange Balls

    Wild Orange Balls

    WILD ORANGE BALLS

    These balls are a hit everywhere I bring them. The only modification I make is to serve them with sunflower seed butter instead of almond butter, as the original recipe suggests. (Both options are delicious!)

    Healthy sources of fat and protein, mixed with the sweetness of a raw, local honey is a winning combo - and one you can feel good about!

    I serve them at every essential oils class I teach - and we devour any (if there are any!) leftovers within a day! 

    Ingredients:
    1 cup finely shredded coconut, divided
    1 cup sunflower seed butter
    1 cup dried cranberries
    1/2 cup raw honey
    1/2 teaspoon sea salt
    2 tablespoons chia seeds
    3 drops Wild Orange essential oil

    Instructions:

    • Combine 1/2 of the coconut and all other ingredients in a larg bowl
    • Roll into balls (about 1-inch in diameter is awesome!)
    • Roll balls into remaining coconut
    • Store in fridge - and enjoy!

    Hope you love the as much as we do!

    -----

    Curious about the versatility of high quality essential oils? It's my passion to share the beautiful and incredibly empowering world of natural health with others. Reach out anytime to learn more! 

  • My Two Cents On: The Culinary Nutrition Expert Program

    My Two Cents On: The Culinary Nutrition Expert Program

    Today is the day!

    If you're a fellow CNE, you'll know this mantra well.

    It's a line from Academy of Culinary Nutrition (ACN) founder Meghan Telpner's official creed, and it's become something of a battle cry for those in the program.

    Today's the day:
    To dare to live life differently,
    To say yes to your heart,
    To chase your dreams,
    To make things happen, and
    To infuse it all with a whole lot of love, community, and integrity.


    When I first stumbled upon Meghan's blog, I was finishing up my training at the Institute for Integrative Nutrition (IIN).

    I was in search of deliciously nourishing real-food recipes, and oh-my-goodness did I find them! Meghan's are still some of my all-time faves!

    The last year and a half had been an adventure in learning to eat to live.

    Changing the way I ate had given me my health and my life back and catapulted me onto a new path that felt so right I could hardly stand it. But something was missing.

    I wanted to feel confidently comfortable in the kitchen, learn to create awesome recipes, and take a deep dive into the world of food for healing.

    So when I saw the announcement about the debut of an online Culinary Nutrition Expert (CNE) program, it was an immediate yes(!) for me.

    I knew, in my gut and my heart, that I had to do it. 

    What I didn't know was how incredible it was going to be, how it would challenge and transform me, or that I'd meet some of my best friends there.

    It remains one of the best programs I've ever completed.

    And here, my friends, are just a few of the reasons why:

    1 - IT'S THE REAL DEAL

    This program is legit.

    Meghan and team are committed to providing a rigorous, professional level, high quality, potentially life-changing experience. No fluff. They deliver on everything they promise and more.

    It's not easy. It requires dedication, time management, and organization. It assumes you are passionate about the study of culinary nutrition and challenges you to rise to the occasion and make the very most of your time in the program.

    When you receive your congratulatory letter and official certification at the conclusion of the course, you'll know that you earned that baby, and it will feel darn good.  

    2 - SERIOUS CULINARY NUTRITION KNOW-HOW

    Research, shared learning, and hands-on experience make for a powerful combination!

    You'll be asked to develop your own unique food philosophy, read the best culinary nutrition books out there, watch inspiring documentaries, create condition-focused recipes and meal plans, plan and teach a cooking class or workshop, and prepare amazing meals in your kitchen every week.

    By the end of the program, you'll have developed a comfort level in the kitchen like you'd never imagined.

    3 - CUTTING EDGE TECH, ONLINE PRESENCE, AND VIRTUAL EXPERIENCE

    This ain't your grandma's cooking school!

    The small-but-mighty ACN team has gone to great lengths to provide a high quality, visually appealing, professional level experience.

    You'll find beautiful images, awesome videos, and smoothly integrated tech. Whether you're an experienced online learner or brand new to the concept, you'll receive the support, guidance, and resources you need to succeed.

    The Academy is also well represented across the various social media platforms and committed to staying current and connected, which is something I appreciate and admire as an entrepreneur with my own online presence.

    4 - STELLAR SUPPORT

    You're so not alone here.

    You'll find an amazing community (more on that in a moment) in your fellow CNE students and alums.

    You'll also get to connect in real time with Meghan and your classmates on the weekly live call!

    You'll find an incredible support and beautiful soul in Ashley, the Academy's Director of Outreach and Customer Happiness.

    And, of course, you'll have your Program Coach (it could even be me!), who will offer valuable feedback and support throughout the program. 

    5 - THE CNE FAM

    Saved the best for last!

    The friends I've made as a result of doing this CNE program are the absolute best thing about it! They are co-creators, inspiration, motivation, expert resources, colleagues, business partners, team members, and so much more to me.

    There is something so extremely empowering to be said about finding your tribe, your peeps.

    Intentionally connecting with likeminded people, especially when you're in the natural health world, can be one of the most transformative things a person can do for themselves. It's a gift of shared enthusiasm, feeling understood, and finding the support and encouragement you've been looking for. 

    Here are just a few of the beautiful people I've been fortunate enough to meet (and snap a photo of) in person! So many of my CNE buddies have become dear friends, and I can't wait to meet them in person! 

     

    I'm often asked to share my CNE experience with folks who've been thinking it over and seriously considering the program. I hope this post helps!

    Today, I use what I learned in the CNE program without even thinking about it. It's become second nature, a part of what I do in all areas of my life and work. My clients, customers, family, friends, and team members have all been touched by what I learned at the Academy of Culinary Nutrition.   

    I love connecting with you, learning a bit about you, and answering any specific questions you might have. If you're local, let's grab a cuppa tea and chat. If not, a virtual tea date works for me!

    Feel free to reach out anytime. Perhaps today's the day?!

  • Real Food Anti-inflammatory Must-Haves (+ Recipes!)

    Real Food Anti-inflammatory Must-Haves (+ Recipes!)

    There's nothing better than getting presents in the mail!

    Am I right?!

    And if you're as enthusiastic about raw honey, beautiful loose leaf teas, hemp hearts, and turmeric as I am (and that's pretty darn enthusiastic, let me tell you), then you're going to love today's feature! 

    Last month, my friend and fellow culinary nutrition expert Julie Tadeson, wrote to let me know her incredible company, Jule's Wellness, had officially begun shipping to the United States!

    Cue happy dance!

    What it comes down to is this: If you love sampling and collecting carefully curated health + wellness goodness (food, skincare, supplements, and more), you will definitely want to check them out. (And their monthly subscription box is only $34.32!)

    Happily, I got to sample the April Anti-Inflammatory box (thanks, Julie!), and I thought you might like a little peek at what was inside. 

    If you read my blog, then I have a feeling you'll appreciate each of these items just as much as I do!

    Food is powerful, and we can harness that power for good: Overall wellness, immune support, and more! That's what this box is all about. So let's dig right in, shall we?

     

    1 - APPLE CIDER VINEGAR

    And they weren't messing around! They sent me a whole bottle of the good stuff: Certified Bragg Organic Raw Apple Cider Vinegar. It's my favorite brand, and this bottle even comes with "the mother", a strand-like sediment that contains raw enzymes and gut-friendly bacteria! ACV (as it's affectionately known) is majorly anti-inflammatory, supports a healthy immune system, supports healthy weight management, and maintains healthy looking skin! Try it in this addictive Garlicky Kale recipe!


    2 - TURMERIC

    I like to think of turmeric as "the king of spices". It packs a serious anti-inflammatory punch, as it's rich in curcumin and other phytonutrients! This beautiful little package appears to have been sealed with a personal touch, and it's from Fairtrade certified Cha's Organics! I use it in lots of things, but probably most often in my favorite immune-boosting Turmeric Powerhouse Tea.


    3 - RAW HONEY

    I admit it: I have a little bit of a raw honey obsession. The new and most impressive honey section at our local MOM's Organic Market makes me swoon. I was so excited to find a jar of Dutchman's Gold Raw Honey in the box! Because it's raw and unfiltered, we get the extra benefits of the tiny bits of beeswax and bee pollen. I use raw honey in a lot of my sweeter recipes. Try it in my Get-Happy Ginger Cookies or Blackberry-Pear Chia Jam!

    4 - OMEGA-3 FATTY ACIDS

    It's been mainly just in last two years that I've dug into and discovered the value of high quality omega-3 fatty acids. The average American gets about a 20:1 ratio of omega-6 to omega-3 fatty acids, while a healthy ratio is more likely around 2:1! Fish oil is one option, and it's a good one for those who consume seafood! But for those who are strictly plant-based, there are other great options to consider, like chia, spirulina, walnuts, and flax. Beyond promoting strong bones and teeth, fish oil offers many other health benefits. Check out this awesome article for more on its many benefits! My April subscription box came with a brand called NutraSea+D, which appears to be eco-friendly and to have been sourced sustainably! 

    5 - CINNAMON + CAYENNE

    But more specifically, loose leaf tea that's got the anti-inflammatory giants of turmeric, cinnamon, and cayenne in it! I am loving this gorgeous blend from Lemon Lily

    6 - HEMP HEARTS

    Hemp hearts are a constant in our home, and Manitoba Harvest is my favorite brand! Impressively, hemp hearts contain 10 grams of plant-based protein and 10 grams of omegas (plus vitamins, minerals, and fiber) in every 30 gram serving. They're also super versatile. We use them in smoothies, dressings, dips, salads, and so much more. Sprinkle that stuff everywhere, guys! Try them in this Kale Berry Goodness Smoothie

    BONUS:

    There was also a bonus item, which I devoured immediately. These Martin's Crispy Apply Chips hit the spot!

    Interested in learning more about snagging your own Jule's Wellness monthly subscription box? I loved this one, and I hope to try many more in the future!

    Keep that real food love alive, my friends!

    And if you need a little extra love + support along the way, reach out! 

  • Creamy Zucchini Hummus + The UnDiet Cookbook

    Creamy Zucchini Hummus + The UnDiet Cookbook

    Many of you know that I studied Culinary Nutrition (aka: Food As Medicine) with nutritionist Meghan Telpner a few years ago.

    When it comes to food, Meghan's philosophy is very much in line with my own, which you can read more about here, in How To: Start Eating Clean + Feeling Awesome Again

    Michael Pollan's now famous Eat food. Not too much. Mostly Plants. sums it up quite well. And it's a simple philosophy to remember:

    Cut out the processed, chemical/hormone/pesticide-laden, genetically modified crap. And embrace clean, local, seasonal, humanely-raised, nutrient-dense options instead.

    The result?

    You'll feel better than ever and your body with thank you for it!

    I remember when I first happened upon Meghan's blog. I was drawn to her laid-back, eat-clean, labels-are-for-tin-cans approach right away.

    I don't believe in counting calories or that one single diet is right for every person. And I feel strongly that there is so very much we can do ourselves to help our bodies to heal themselves, which is something else Meghan knows a lot about.

    Her first book UnDiet: Eat Your Way to Vibrant Health was (and still is) a staple in our home.

    And her new book, The UnDiet Cookbook, is even better! It's a much more in-depth collection of beautiful, nourishing, delicious, gluten-free and dairy-free recipes. And it's a must-have resource for people who want to eat clean and feel great again.

    If you're looking for that one book that will give you miles of culinary inspiration and never seems to disappoint, this right here is it.

    After graduating from the flagship Culinary Nutrition Expert certification program, I was approached by Meghan to come on board as a Teaching Assistant (we're now called Program Coaches). 

    Through my coaching at the Academy of Culinary Nutrition, I've been very fortunate to have been able to remain a part of this special community, where people support and respect one another - and where we do our best to empower others to play a bigger role in their own health and happiness: To share the health!

    And it is with this in mind that I get to share one of the awesome recipes from The UnDiet Cookbook with you: Creamy Zucchini Hummus.

    I made this one for our first ever Baltimore Cookbook Club, and it was a big hit! I'll definitely be putting it into regular rotation!

    Enjoy, my friends. To your health! 

    CREAMY ZUCCHINI HUMMUS
    Nut-free / Soy-free / Grain-free / Raw

    PREP TIME: 15 minutes
    MAKES: 1 1/2 cups

    Ingredients:
    1 zucchini, peeled and chopped (about 2 cups)
    1/2 avocado
    1/4 cup tahini
    1/4 cup fresh lemon juice
    2 tbsp olive oil
    1/2 inch ginger
    1/2 clove garlic (or a full one, if your friends can handle it) 
    Pinch of cayenne (optional)

    Make It Like So:

    • Place all the ingredients in a food processor and process until smooth.
    • Stop occasionally to wipe down the sides of the bowl with a rubber spatula.
    • Store in the fridge in an airtight container for up to 4 days.

    Excerpted from The UnDiet Cookbook: 130 Gluten-Free Recipes for a Healthy and Awesome Life by Meghan Telpner. Copyright © 2015 Meghan Telpner. Photography Copyright © Maya Visnyei and Catherine Farquharson. Published by Appetite by Random House, a division of Random House of Canada Ltd., A Penguin Random House Company. Reproduced by arrangement by the Publisher. All rights reserved.

  • Turmeric Powerhouse Tea

    Turmeric Powerhouse Tea

    This one's for when you're under the weather and need a little BOOST. 

    I'm sharing my favorite Turmeric Powerhouse Tea, originally inspired by this gem.

    The base of it is suuuper simple to make ahead of time - and makes it easy to quickly whip up multiple cups of this goodness, when you otherwise don't feel like doing much of anything. (Like me, today.)

    Ingredients
    Raw honey, organic and local is best
    Turmeric, ground
    Black pepper
    Raw apple cider vinegar, aka "ACV" (I love Bragg's.)
    Freshly squeezed lemon juice
    H2O

    How-To

    • Prep a BASE: Equal parts honey and turmeric, with a generous addition of freshly ground black pepper (crucial, if you want to take advantage - and you do! - of all the benefits turmeric offers). You can save this base in a mason jar, taking a bit here and there when you make the tea.

    • For 1 mug of tea: To the mug, add a spoonful of the base honey-turmeric-pepper mix. Add 1 tablespoon of ACV and 2 tablespoons of freshly squeezed lemon juice (about half a lemon). Top with warm-to-hot water, stir to combine, and sip away!

    Feel better soon, love! 

    XO

  • Here's to the simple things + Acorn Squash

    Here's to the simple things + Acorn Squash

    Autumn. 

    The sweet spot between Summer and Fall.
    And my most favorite time of year. 

    Open the windows, build a fire, breathe in those gorgeous turning leaves.
    Before they've fallen to the ground, all brown and lifeless and gone.
    Until the Spring. 

    A time for getting grounded. For introspection. 
    For checking in.
    And seeing how you're doing.

    How's it going these days?

    Are you feeling more up than down? I hope!
    Comfortable in your skin? More so every day? 
    Or are you itching, stretching, can't stand it anymore, ready for a change?

    What change?
    What do you want more of?
    How do you want to feel? Who do you want to be? 
    And how thrilling to be on the verge of a shift!

    As much as I know there's a whole season between now and the new year, I can't help but feel like I've already begun to reflect on 2015. And it's been quite a year. (Too much to process just now. But that's coming.) Another post. Another day.



    For now, I'm content to pause.
    And appreciate the still-mostly-green leaves on the trees in the backyard.
    To slow down when my body says it needs to.
    To not push, even when my head says don't stop.
    To reflect on all the goodness. All the joy. All the love in my life. 

    I've got my head in the clouds.

    Still dreaming, believing, creating, achieving, and growing.
    Into the person I am.
    And the person I'm always becoming.
     
    Sometimes I stumble. 
    Sometimes I screw up. 
    Sometimes I fall.
    Or overdue it.

    But I can come back from that.
    Can right my ship and adjust the course. 

    And my feet on the ground.

    Grounded.
    Not always, but as often as possible.
    I'm reconnecting. 
    Appreciating.
    Offering up gratitude.
    For all that I have and all that I'm able to do.
    Even when it's small.

    Especially then.



    Here's to the simple things.

    Like acorn squash at the market!

    The smallest of pleasures. 
    The changing of the seasons.
    The going on of life.
    And taking the time to notice. 
    And celebrate.
    Even if you do it quietly. 

    Even if you do it by yourself.

    Especially then.

    Sending you LOVE, my friends.
    And squash. :)





    ACORN SQUASH, SUPER SIMPLY:

    1. Wash it.
    2. Halve it.
    3. Drizzle it with oil.
    4. Bake, flesh sides down, for 45 minutes at 385F.
    5. Sea salt, pepper, and good maple syrup. Ahhhhmaaazinggg.

  • How To: Start Eating Clean + Feeling Awesome Again!

    How To: Start Eating Clean + Feeling Awesome Again!

    A few weeks ago, I sent my top five tips for transitioning to cleaner eating to the fine folks over at Jule's Wellness, an awesome Canadian wellness company on a mission to help you feel healthy, strong, and more conscientious in your life. (Love their stuff! I've got my eye on their monthly subscription box!)

    Eating "clean" isn't nearly as complicated as you might think, but with all the different points of view and diets out there, it's easy to get overwhelmed and confused! I know I used to be. 

    It took getting sick (asthma, IBS, allergies, acid reflux, relentless colds), taking a bunch of meds that didn't work, and feeling hopeless, for me to finally find my way.

    And I'm still learning every day! But that's, I'm quite confident, how it's supposed to be.

    The secret?

    There really is no one-size-fits-all diet. Not in my book, anyway. We are all individuals with unique bodies and needs, so it only makes sense that we would need to take a similar approach when it comes to food!

    Here, I'm breaking the whole "eating clean" thing down into five simple steps. Start where you are, and remember: It's not a race. It's a journey.

    The idea here is to do a little better all the time.

    1 - EDUCATE YOURSELF

    I have a Bachelor's in Secondary Education, a Master's in Science, and 5+ years working as a Trauma/Emergency Department registered nurse, and I still had to go back to school to figure all this stuff out!

    Your story, surely, will be different from mine. And I'm not saying you need to do everything I did! But in some form or another, you're going to need to begin to dig a little deeper and explore a little further than what you've always heard about health and wellness. (Hint: Counting calories, buying non-fat, and opting for "magic pills" will not be getting you to where you want to be, my friends. At least not in any lasting way.)

    For me, it all started with the documentary Forks Over Knives. (You might like Fat, Sick & Nearly Dead or GMO OMG!) From there, I devoured book after book on the subject of food as medicine. A few early favorites were The Omnivore's Dilemma, Keep It Simple, Keep It Whole, and UnDiet. If you haven't read these yet, I assure you they will shed new light on old "truths". 

    Having experienced what felt like was my own "health miracle", I craved expert guidance, to deepen my understanding of nutrition. And I felt a very clear calling to help others begin to take back their health, too.

    I enrolled in T. Colin Campbell's Plant-Based Nutrition course, followed by the Institute for Integrative Nutrition, which truly expanded my vision of health (so much more than food!) and taught me the concept of bioindividuality, that what works wonders for one person might not be what's best for another. It was throughout my time at IIN that my vision of health and wellness (and happiness!) began to take shape. 

    If you're anything like me, you'll find that what makes you feel happiest and healthiest may (and likely should!) change over time. Be gentle with yourself as you explore and, ultimately, discover what works best for you. Consider hiring a coach to help you along the way. There is truly something extremely powerful about having a loving, supportive, empowering person in your corner, especially when you're taking on big changes like these.

    2 - THROW AWAY THE CRAP

    As soon as you start re-educating yourself, you'll likely begin to feel like there's a lot in your fridge and pantry (and perhaps hiding under the bed or some other secret stash location?) that simply must go!

    Warning: This could be a little painful. You may want to enlist the help of a supportive friend (maybe after watching one of those awesome documentaries together!), family member, or coach. 

    But, I promise you, this is a critical and crucial part of getting you feeling amazing again!

    You must must must get rid of the bad if you wish to bring on the good. (And I know you do!) If it hurts too much to throw it away, consider donation. Remember: The longer you keep it around, the longer it will take for you to get healthy again! This is something you're going to want to go "all in" on.

    CRAP: I mentioned earlier than I'm of the belief that what's best for me might not be best for you. That being said, my experience and education has taught me that there are a few key offenders that seem to cause a lot of trouble for people. If only for a while, I urge you to consider removing things like dairy, gluten, and processed sugar/sweeteners. Processed anything, really, should go!

    What you want left over is, quite simply, real food. (Not the creations of the food "industry", not those long ingredient lists of unrecognizable items, and definitely not those "fake" and "imitation" animal products laden with processed soy, sodium, and other questionables.)

    3 - REPLACE IT WITH THE GOOD STUFF

    Hint: Good stuff = Real food.

    And here's where it gets fun again! (And the produce department of the grocery store becomes your new best friend!)

    Think seasonal, local, and organic whenever possible.

    Wary about spending more on organics? This little video on The Organic Effect will inspire you to choose "cleaner" options. I also love the Environmental Working Group's Dirty Dozen and Clean Fifteen lists, which help you choose the cleanest options while also being budget-conscious.

    Shopping the perimeter of the grocery store is another great tip! (Allows you to skip the a bunch of the processed stuff in the middle sections.)

    A couple of my favorite rules of thumb from Michael Pollan (and your great-grandma) that I like to use are: (1) Eat food. Mostly plants. Not too much. And I also love Rule No. 19 from his fabulous book Food Rules: (2) If it's a plant, eat it. If it was made in a plant, don't.

    Beyond these, if you're eating animals, please be mindful of their source, what they were fed, and how they were raised. Always look for words like pastured, organic, and non-GMO. If you'd like to learn more about conscious "clean" farming, check out the work of Joel Salatin.

    And if you're looking for another all-around excellent guide to help you identify the crap (and get rid of it), check out Meghan Telpner's down-to-earth and inspiring take-back-your-life book UnDiet. You will love it!

    4 - EAT THE GOOD STUFF

    And make it delicious!

    After throwing together random "plants" for a year or so, I realized I should probably actually learn how to cook! As much as I'd always loved food, I'd never really felt comfortable in the kitchen - until I found Meghan Telpner and the Academy of Culinary Nutrition.

    Mind = Blown!

    I learned that health-supportive, nourishing, healing food can (and must!) taste mouth-wateringly delicious. And I learned that even I could make amazing food! (This shocked me, I tell ya!)

    I started by just watching her free videos, reading her blogs, and experimenting with some of her recipes, which are - to this day - some of my favorites to recommend to clients, friends, and family!

    If you're not used to cooking with a lot of plants and doing it in a way that is nourishing and healing to the body, just do what I did and start trying out a bunch of different recipes - until you find the ones you looove!

    Over time, as you practice and play and experiment in the kitchen, you'll develop a natural intuition about food and ingredients, and you'll begin to find it easier and easier to throw together something that's both delicious and nutritious for you and your family.

    I've got a bunch of recipes here! A couple other favorites (I have so many) are Rachel's Nourishing Kitchen, Green Kitchen Stories, and Sondi Bruner. Oh - and definitely take some time to browse through all the awesomeness in the Academy of Culinary Nutrition's Top 50 Clean Food Blogs!

    5 - REPEAT (WITH FRIENDS!)

    And there you have it! Educate yourself (lots of great books, documentaries, and classes out there to explore), get rid of the bad (seek support if you need it), bring in the good (lots of plants, think seasonal, local, and organic), make it delicious, and eat it - with friends!

    That's how you transition to cleaner eating. In a nutshell. 

    But the learning doesn't stop there, and there are certainly going to be ups and downs as you find your way. So, I'd like to say a word about your support system. 

    Finding a group of supportive, encouraging, like-minded folks will do wonders for your health, both mental and physical! If you can't find one you love, join mine!

    Making changes to the way you eat isn't always easy. You're going to need to have someone(s) to turn to when you looking for an answer to What the heck do I do with rainbow chard?, or your husband isn't exactly thrilled about your newfound plantiful ways, or you just want something sweet to eat, for God's sake! - but you don't know which ingredients are best.

    Why? Because this is the important stuff. This whole "figuring out what to eat" thing will keep you living and thriving and loving life for a very long time. It's completely changed my life, and I have a feeling it will do the same for you!

    YOUR TURN NOW

    Now it's your turn to share!

    Where are you in this whole process? Wherever you are, I hope you've found something useful here. What's been your biggest takeaway, and where would you like more support?

  • Chocolate Bark in Minutes

    Chocolate Bark in Minutes

    Make Your Own Chocolate Bark
    Great to throw together for a party or just enjoy at home.

    This is a really fast and easy solution to the all-too-common "I've run out of chocolate" problem so many of us experience. (Happened to me last night.) If you have raw cacao powder, coconut oil, and sea salt, you're covered. How cool is that?

    High quality, organic, fair trade chocolate is not only decadently delicious, but can also good for you. Just don't go eating it all day long. My feeling on chocolate is that it's meant to be savored and enjoyed, a little at a time.

    Cacao beans (where all real chocolate begins) are rich in magnesium, iron, potassium, calcium, zinc, and manganese. And they contain more antioxidant flavenoids than red wine, green tea, or blueberries. They're also high in resveratrol, a potent antioxident that protects and supports the immune system.

    What's the difference between cacao and cocoa? Good question, my friend. What you're looking for here is "raw cacao". Why? Here's the low-down, straight from the folks over at foodmatters.tv:

    Raw cacao is made by cold-pressing unroasted cocao beans. The process keeps the living enzymes in the cacao and removes the fat (cacao butter). 

    Cocoa looks the same as cacao, but it's not. Cocoa powder is raw cacao that's been roasted at high temperatures. The roasting changes the molecular structure of the cacao bean, which reduces the enzyme content and lowers the overall nutritional value.

    Making your own chocolate with raw cacao is where it's at! And it couldn't be easier.

    Ingredients:
    1 cup coconut oil
    1 cup raw cacao powder
    1/2 cup maple syrup (or raw honey)
    pinch of sea salt
    pinch of cinnamon, optional
    pinch of cayenne, optional
    chopped nuts/seeds/dried fruit, optional

    Instructions:

    • Over the lowest possible heat, heat coconut oil in a small saucepan. You can even create your own double boiler to further remove the cacao from the heat.
    • Once coconut oil has melted, remove saucepan from heat, and immediately stir in cacao powder and maple syrup, until well combined.
    • Mix in sea salt. (Mix in cinnamon and cayenne, if you like.)
    • Pour mixture over parchment paper-lined baking sheet.
    • Sprinkle with optional nuts, seeds, dried fruit.
    • Place in freezer to harden.

    Note: 
    It will melt quickly (remember that coconut oil is liquid at room temperature), so don't leave it out too long, unless you're planning on eating it all in one sitting -- with your friends, of course.

  • Sesame Garlic Garbanzo Sauce

    Sesame Garlic Garbanzo Sauce

    Sesame Garlic Garbanzo Sauce

    Making my own sauces is one of my favorite things to do. You can play with the different ingredients and consistencies and personalize things to your taste. No hidden, scary ingredients. No overload of salt or sugar. It's the best! Simple, clean, and nourishing. So you can feel free to drench your veggies in deliciousness!

    Ingredients:
    1/4 cup sesame seeds
    1/4 cup garbanzo beans
    1/4 cup olive oil
    1/2 cup water
    2 cloves garlic
    2 teaspoons tamari
    2 teaspoons apple cider vinegar
    1 teaspoon maple syrup

    Instructions:

    • Add all ingredients to high speed blender
    • Blend completely, until creamy and even
    • Optional: Add an additional 1/8 of water to thin (that's what I did), depending on desired consistency
  • Coconut Veggie Curry (Plant-Based + Gluten-Free)

    Coconut Veggie Curry (Plant-Based + Gluten-Free)

    Coconut Veggie Curry

    This easy veggie curry is super simple to throw together, tastes amazing, and will last you about a week! My über talented husband, Eddie (inspired by my dad!), was the brains behind this one. And I was the sous chef. He sat down with me last night to type it all up for you. It was a big hit at my Afternoon Tea + Oils event last week, and we hope you love it, too.

    Ingredients:
    3 tablespoons coconut oil 
    1 onion, roughly chopped
    5 cloves of garlic, minced
    2 cups carrots, chopped
    4 stalks of celery
    1 crown of broccoli, roughly chopped
    1 sweet potato, peeled and diced
    1 tablespoon curry powder
    1 tablespoon dried parsley
    1 tablespoon dried basil
    1/2 teaspoon ground cayenne, more to taste
    1 teaspoon sea salt, more to taste
    1 teaspoon ground black pepper, more/less to taste
    1 teaspoon ground ginger
    1 BPA-free can diced tomatoes, fire roasted
    1 BPA-free can coconut milk
    8 cups vegetable stock (or water), more or less depeneding on desired consistency

    Instructions:

    • Heat coconut oil in a large pot over medium heat
    • Add all vegetables to the pot
    • Add spices and sautée until just softened, about 10 minutes (stirring frequently)
    • Add diced tomatos, coconut milk, and vegetable stock/water
    • Bring to a boil, then decrease the heat and simmer (uncovered) for 30 minutes
    • Allow to cool (enough to transfer to the blender)
    • Puree soup (we used the Vitamix), then return pureed soup to pot, rewarming as needed
  • In Words + Photos: Afternoon Tea & Oils

    In Words + Photos: Afternoon Tea & Oils

    Back in January, I posted a photo on my Facebook page from a Tea & Essential Oils gathering I'd hosted the night before.

    I'd invited a couple of friends over who'd expressed an interest in learning more about essential oils. I served tea and chocolate, shared my essential oils story, and taught my friends the basics of essential oils. It was a lot of fun! Super laid back and chill.

    About a week later, I was on the phone with a friend from upstate New York. She'd seen the photo and had a crazy [awesome] idea.

    For at least two decades now, she, her sister, and their mother have been getting together once a year for a mother-daughters afternoon tea. They'd meet somewhere special, spend a few days together exploring the area, and, of course, have tea. They've been all over New York City, in various other cities and states, and even had tea at the beach one year! 

    And this year, my friend was thinking, maybe it was time to come to Baltimore! Inspired by my photo, she wondered if I'd be interested in hosting a "culinary nutrition" style Afternoon Tea & Oils class for her, her sister, and her mom. 

    I instantly said: Yes! 
    And then thought: What the heck will I do?!

    I've been to one high tea before - at the Ritz Carlton, with friends of mine, in elementary school. (With our American Girl dolls in tow, if I'm not mistaken.) So I certainly was no expert on planning tea parties. But I reminded myself that my friend had invited me to get creative, do what made sense to me, and to give it the culinary nutrition twist that she knows I love.

    And here's the thing: I love tea, food, and essential oils. So to get to plan a day around those three most wonderful things, for three incredible women, was going to be amazing! And adventure? Yes. But definitely amazing. What an opportunity!

    PREP

    My tea party guests had booked their flights and hotel and were Baltimore-bound, flying in from New York the day before the big event. They'd be staying at the Inn at the Black Olive, a luxury organic-themed, eco-conscious boutique hotel tucked just between Fells Point and Harbor East. I'd heard wonderful things about it!

    I stopped by that morning to drop off a welcome card and gift: A bottle of Grapefruit essential oil. Just a drop in your hands, cupped in front of your face and breathed in deeply is instantly uplifting. It's also awesome in a glass of water, adding the perfect amount of flavor (I use two or three drops) and helping to support the metabolism and curb cravings. I thought it would make a refreshing welcome for weary travelers.

    If you haven't yet been to the Inn, I recommend putting it on your to-do list. The Agora Organic Market on the ground floor is lovely! Green juices, smoothies, organic cafe fare, and even a selection of biodynamic wines. 

    That evening, with help from my best bud, I set the table with some of my favorite colors, textures, patterns, and flowers: A table runner from our trip to Bali, gorgeous cloth napkins from Anthropologie, a sugar jar Eddie brought home from México, and a bright bouquet of red tulips, gifted to us by a recent guest. Thank you, Kath and Mel.

    Next up? Prepping the menu. I wanted to feature a mix of my favorite brands, Baltimore makers, and homemade items. Here's what I came up with:


    TEA

    The first course was Tea. In keeping with my culinary nutrition theme, I decided on a traditional yogi tea, which, according to Ayurvedic wisdom, helps to purify the blood, lungs, and circulatory system and cleanses the liver. It's a warming, spicy blend of cardamom, peppercorns, ginger, clove, and cinnamon, sweetened with a touch of local raw honey. Simmer for about 15 minutes and you're good to go. It was a hit! On the side, I offered coconut palm sugar, homemade maple hemp milk, and a local organic milk (just in case). 

    In addition to the yogi tea, I offered a selection of some of my favorite organic teas from Traditional Medicinals: Ginger, Raspberry Leaf, Cup of Calm, and Peppermint, each of them soothing and health-supportive in its own way.

    Yogi Tea

    Ingredients:
    2 quarts (8 cups) water
    5 sticks cinnamon
    1 tablespoon whole cloves
    1 tablespoon whole cardamom seeds
    1/2 tablespoon whole peppercorns
    1 inch ginger root, freshly sliced
    almond milk, optional
    raw honey, optional

    Instructions:

    • Place all ingredients in a medium-sized pot
    • Simmer for 20-30 minutes
    • Serve alone or with a touch of milk and raw honey

    Note: 
    You can simmer much longer (2-3 hours, even) if you like, but 20-30 minutes will do the job.

    The last of the teas was, I think, an unexpected one: Kombucha, from Hex Ferments, which I picked up at our local Farmers Market the morning of. Hex is awesome because they use organic tea, organic free-trade cane sugar, filtered water, and local, organic and wild foraged herbs to create their super lovely and unique kombuchas. For our afternoon, I chose the Butterfly Lime (the purple one up there) and Parsley varieties.

    Kombucha is a big culinary nutrition player because it's a natural source of probiotics, which help to keep our guts (where nearly three quarters of our immune systems live) strong and healthy. 

    SNACKS

    For the savory portion of the menu, I served a beautiful Coconut Veggie Curry, which my incredibly talented husband (primarily) whipped up the night before. He's so amazing with food, and - having witnessed my "food as medicine" journey and hearing me teach about the importance of understanding the quality of the food we eat/buy - he's very much on board with what I do these days. He's the greatest. Thanks, Babe.

    To accompany the curry, I made the most adorable little tea sandwiches, inspired by the one and only Meg, of Beard & Bonnet. Hummus, lentils, cucumber, dill. Simple flavors that came together very nicely, I thought. Loved them. And have already made them again several times.

    Coconut Veggie Curry

    Ingredients:
    3 tablespoons coconut oil 
    1 onion, roughly chopped
    5 cloves of garlic, minced
    2 cups carrots, chopped
    4 stalks of celery
    1 crown of broccoli, roughly chopped
    1 sweet potato, peeled and diced
    1 tablespoon curry powder
    1 tablespoon dried parsley
    1 tablespoon dried basil
    1/2 teaspoon ground cayenne, more to taste
    1 teaspoon sea salt, more to taste
    1 teaspoon ground black pepper, more/less to taste
    1 teaspoon ground ginger
    1 BPA-free can diced tomatoes, fire roasted
    1 BPA-free can coconut milk
    8 cups vegetable stock (or water), more or less depeneding on desired consistency

    Instructions:

    • Heat coconut oil in a large pot over medium heat
    • Add all vegetables to the pot
    • Add spices and sautée until just softened, about 10 minutes (stirring frequently)
    • Add diced tomatos, coconut milk, and vegetable stock
    • Bring to a boil, then decrease the heat and simmer (uncovered) for 30 minutes
    • Allow to cool (enough to transfer to the blender)
    • Puree soup (we used the Vitamix), then return pureed soup to pot, rewarming as needed

    SWEETS

    My favorite course, of course, was the Sweets. And this one I've gotta share a little story about.

    Synchronicity. God. The Universe.
    Whatever you believe, somebody had my back and believed in this tea party.
    And I have proof.

    First, I made a trip to Jinji's (chocolate genius) the day before the party, to pick up a few items. All of her ingredients are raw and vegan, and she does everything in the most creative, quality, heart-filled way imagineable, with the most interesting flavors and combinations. On top of that, she is just the nicest - and so is the whole Jinji's team!

    And would you believe that, just as I arrived, she was putting the finishing touches on a green tea truffle?! It was obviously M.T.B. Meant to be. She sent me home with a collection of Matcha Gunpowder, Mace Stuck Pot Rice (a new favorite), and Lavender Lemonade beauties.

    And then: I wandered over to PlantBar to see if they might have anything there that would fit the occasion. And guess what!? They had a raw Chai Cheesecake. Craziness! And oh my goodness was it good.

    Inspired by a recipe my aunt brought to our Easter get-together this year, I also created a batch of Lemon Blackberry Melts, but with a raspberry surprise in the middle! Such a genius idea, and one I'd never seen before. The only thing I changed was: I used a combination of fresh-squeezed lemon juice and three drops of Lemon essential oil. They were a challenge to recreate, but so worth it. 

    OILS

    To finish off the afternoon, I planned an Introduction to Essential Oils class. 

    What are essential oils?
    How long have they been around?
    How can I use them?
    What can I use them for?
    What do I need to know in choosing the right essential oils for me and my family?

    All this and more was covered, along with a lot of sampling and smelling of the oils, discussing common uses, and sharing some of my favorite resources. We even did a little DIY session, creating customized fresh air sprays and sugar scrubs for the bath or shower. Lavender, Vanilla, Frankincense and Orange, Grapefruit, Clove, Peppermint. A feast for the senses, to be sure. Want to learn more about my favorite oils? Shoot me an email here.

    The sun was starting to set as I waved goodbye to my friends. It had been a beautiful day, getting to know these three beautiful women and, I hope, providing a space to sip, savor, relax, connect, and learn together.

    I am beyond grateful to have been invited to be even a small part of such a longstanding, special tradition. I hope they enjoyed themselves! And I hope it won't be long until they find themselves in Charm City again.

    They'll always be welcome here. With love and tea and oils.

  • What You'll Find Here

    What You'll Find Here

    Hello Love,

    I love this photograph from our trip to Tulum. 
    It feels like freedom, peace, and warmth.
    Invites you to have a seat. To share some food together. To share some time together.

    How are you, my friend? 

    I've been meaning to write this for a while now. Just haven't known exactly where to start, I guess. It's been a long time since we've connected this way, and I've missed you

    How've you been? I mean, really: How are you? 

    How do you feel?
    What's good in your world?
    What are you loving right now? And who?
    What do you want more of?
    And how do you want to feel?


    In a way, I suppose I've been asking myself these very same questions. 

    It's amazing how easily we can get lost in our lives, as we're learning, exploring, fumbling, feeling, and finding our way through. 

    Things can get heavy. And tight. And confusing. And feel like too much.


    Sometimes (used to be most times), when that happens to me, I turn inward. Push through. I keep those feelings of overwhelm and fear to myself. 

    Other times (better times), I breathe, meditate, and create. 

    And that helps. A lot, actually.


    But what I've discovered is that the real magic, the release, the ease, the acceptance, and the greatest sense of love is in connection.

    Community. Support. Sisterhood. Family. Tribe.

    Sometimes it's a community of two. Sometimes 10. Sometimes many more.

    But feeling understood and loved, unconditionally, is where it's at.

    Being honest, being vulnerable, being who we are. With ourselves and our people.

    These days, I'm craving simple things. 

    Clean, nourishing food. Gentle movement. Connection. Fresh air. And soothing spaces.

    I'm hugging more. Telling you I love you, because I do. And because if not now, then when? 

    I'm practicing being in the moment. And trusting the timing. 

    Letting go. Accepting. And re-connecting.

    All the while, I'm taking my time and being patient with myself, as I become the most genuine version of myself I've ever been, stripping away the superficial stuff. 

    I share this with you because I want to let you in. I want you to know where my mind's been. And where I am now.

    The past year has been full of joy, challenges, love, leaps, and figuring stuff out.

    It's been wonderful and tearful and beautiful. 

    So what's good in my life?

    So much love. Friends + family. Work - coaching, teaching, collaborating, empowering, leading - that is more aligned with what I believe than ever before. Adventures. Community. And peace.

    And what do I want more of?

    All of the above. I want to let go of what no longer serves me, take better care of myself, do yoga, laugh, learn, and connect with people who want the same.

    In the end, I want to leave more love in the world and help people find their happy place.

    Which brings me to you, my dear friend.

    Because that's what you'll find here.

    Food? Yes. But so much more. 

    Because there's so much more to life than food.
    And especially worrying about food.

    So let's enjoy food again. Let's uncomplicate, savor, and appreciate.

    And while we're at it, let's not forget about all the other things that make life awesome.

    Whether it's real food, culinary nutrition, travel adventures, holistic living, essential oils, natural solutions, yoga, musical medicine, inspirational folks, mindful living, life stories, or community you're looking for, it'll be here.

    Shared honestly and freely. From me to you. 

    Though I do hope you'll share, too.

    And I thank you, so very kindly, for being a part of this community. Part of my life. It surely wouldn't be the same without you. 

    Love + Light,
    Katie
    XO

  • Warm Sweet Potato Spirals

    Warm Sweet Potato Spirals
    Ah, the sweet potato. Love it or leave it, this tuberous root veggie is a nutritional powerhouse, packed with tons of antioxidants and anti-inflammatory goodness. 


    But it's not just good for your body! Its sweet, beta-carotene orange flesh is rich in magnesium, which promotes relaxation, calmness, and a good mood, according to Psychology Today. 


    And don't be afraid to add healthy fats to the mix. Aside from being vital to keeping our bodies functioning optimally, healthy fats (such as olive oil and avocado), when eaten along with sweet potato, help the body to more efficiently absorb beta-carotene!


    De-stress and give your body some love with these simple Steamed Sweet Potato Spirals. This recipe is so super simple, and it works great as a nutrient-packed veggie side or a mini-meal. 


    Serves: 3
    Prep Time: 5 minutes
    Cook Time: 10 minutes
     
    ​Ingredients:
    Spiralizer (Or something similar. Even a simple veggie peeler will work.)
    1 medium-size sweet potato, peeled
    1 tablespoon extra virgin olive oil
    1/2 tablespoon lemon juice, freshly squeezed (More to taste)
    Sea salt and black pepper, to taste
    1/2 tablespoon sesame seeds, to finish
    Avocado, sliced lengthwise (Optional)


    Instructions: 
    • ​Spiralize the sweet potato.
    • Fill the bottom of a large pot with 1/2 of water, place steamer basket in pot, and place sweet potato spirals in steamer basket. Steam on medium-to-high heat for 10 minutes, checking occasionally to ensure desired tenderness.
    • While sweet potato steams, mix EVOO and lemon juice in a separate dish.
    • Once steamed, remove spirals from steamer. Add EVOO-lemon juice mixture, tossing to lightly coat. Taste test: Add more oil and/or lemon juice as needed.
    • Finish with sea salt, pepper, and sesame seeds to taste.
    • Garnish with avocado slices.

    Enjoy!

  • Chocolate Chili & Cinnamon Cornbread

    Chocolate Chili & Cinnamon Cornbread

    Oh heeeey there!

    I didn't see you there behind my giant heaping bowl of chocolate chili and stack of cinnamon cornbread. You have got to try this one! (Recipe and cookbook giveaway coming up!)

    It's packed with plant-based power and it's super hearty, to satisfy all! Plus, it has chocolate in it! (What?) Yes. It's true!

    Especially as my days and nights grow busier with all the holiday happenings, I'm loving having my friend Michelle Pfennighaus' Winning at Kitchen, A Budget-Conscious Cookbook + Mealplans on hand.

    Michelle Pfennighaus is a fellow Holistic Health Coach and graduate of the Institute for Integrative Nutrition. She suffered for years with debilitating IBS and anxiety, until finally healing herself through changes in diet and lifestyle. Now, she helps others do the same. (And you know I'm all about that!)

    Sure, I know how to make meal plans. And sure, I know how to cook up some delicious, nutritious food!

    But sometimes even a health coach just wants some new done-for-you ideas, to take the stress out of deciding what's for dinner -  and to add to the standard rotation! I'm keeping things interesting over here!

    So far, I've loved everything I've tried! 

    Another nice thing about the Winning at Kitchen recipes is that they're family-friendly! Michelle knows what it takes to get her little people to eat their veggies. In fact, she's kind of an expert at that. 

    We could all use a little more time in our days, right? And a little more money in our pockets! With Winning at Kitchen, you'll get:

    • 25+ recipes for breakfast, dinner, dessert and money-saving staples using real food ingredients.
    • 4 weeks of no-fuss dinnertime meal plans spelled out for you.
    • Recipes are dairy-free, gluten-free and pain-in-the-butt-free. Some vegetarian meals, some with meat.
    • You’ll get printable grocery shopping lists and make-life-easier prep instructions. Start right away, or whenever your schedule allows.
    • You’ll also get Michelle's comprehensive budget shopping guide. Do you know how to edit a recipe to be less pricey? Are you buying organic and wondering if it’s worth the cost? I’ve been honing my money-saving skills for decades and can’t wait to share my secrets with you!
    • AND you’ll have 24/7 access to Michelle's online forum for extra help, ingredient substitution questions, recipe exchanges, kid-friendly ideas and more. In other words – you’re not alone. That sort of support is something you don’t get with other cookbooks or meal plans out there!

    So what do you say? Wanna snag a copy for yourself? Click right here to buy your copy right now. And, while you're here, why not enter the free giveaway, too!?


    WIN YOUR OWN COPY
    Click HERE to enter!!


    And here's the recipe you've been waiting for:

    Chocolate Chili & Cinnamon Cornbread
    Makes 8 Servings
    Prep Time: 20 Minutes
    Cook Time: 1 Hour

    Ingredients:
    1 Tbl. coconut oil
    1 onion, minced
    2 cloves garlic, minced
    1 large sweet potato, diced
    3 large Swiss chard leaves, minced
    15-oz. can diced tomatoes
    1 quart chicken or vegetable stock I used vegetable.
    2 15-oz. cans black beans, rinsed and drained

    2 15-oz. cans pinto beans, rinsed and drained
    1 Tbl. cumin
    1 Tbl. cinnamon
    1 Tbl. chili powder
    2 Tbl. cocoa powder
    1/2 tsp. salt (or more, depending on how salty your stock is)
    Hot sauce We skipped the hot sauce.

    For Cornbread:
    1 cups cornmeal
    1 tsp. salt
    1 tsp. baking soda
    2 tsp. baking powder
    1 tsp. cinnamon
    1 egg, beaten I used a "chia" egg*. 
    1/4 cup coconut oil, plus more for pan

    1 1/2 cups unsweetened milk of choice I used homemade almond milk.
    2 Tbl. raw honey

    *1 chia egg is easily made by combining 1 Tbl. ground chia seeds (I use a spice/coffee grinder) with 1/4 cup warm water, mixing well (I use a coffee mug), and setting aside for about 10 minutes to fully gel. 

    Instructions:

    • In a large stock pot, heat coconut oil over medium-low heat. Add onion, garlic, and sweet potato. Mix and cook for about 5 minutes. Add Swiss chard, tomatoes, stock, beans, spices, and salt. Bring to a boil. Simmer uncovered for 1 hour. Serve with hot sauce.
    • Meanwhile, preheat oven to 400F. Great a 12-inch cast iron skillet or an 8-inch pan and set aside.
    • Combine all cornbread ingredients in a large bowl. Pour into prepared skillet or pan. Bake 20-30 minutes or until golden brown.

    And enjoy! It tastes amazing - and even better the next day!

    Love,
    Katie
    XO

  • My New Favorite Pie & A Super Simple Crust!

    My New Favorite Pie & A Super Simple Crust!

    You guys!! If you haven't seen me posting about this raw Peach Cream Pie from my teacher, Meghan Telpner, then now's your chance to get in on the action!

    Right off, here's the link to this awesome creation. Meghan always brings her best to the table and lets real food shine! She's got so many great recipes on her website, so please bookmark her page.

    This one is a WINNER, I tell you. Go out and get the last of the summer's peaches (so sad!) and whip this one up for your friends and family. YUM.

    When I first made this pie (have made it twice in two weeks now), I made an unintentional fabulous discovery. I accidentally missed a couple of the crust ingredients when I went grocery shopping, so I had to improvise.

    Thanks to the google, I found a few different options. 

    But the one I want to share with you today was the easiest (and best) recipe ever for a raw pie crust. Thank you Shivie Cook!

    I will be using this all the time now. Think of the possibilities!

    Ingredients:
    1 cup Brazil nuts
    1/2 cup walnuts
    1 cup almonds
    4 tablespoons organic, cold-pressed coconut oil
    3 tablespoons organic coconut butter
    pinch of sea salt

    Instructions:

    • In a food processor, pulse Brazil nuts, walnuts, and almonds until finely ground. No big chunks.
    • Transfer to a bowl, and - using a fork - mix in coconut oil, coconut butter, and pinch of sea salt.
    • Transfer to pie dish and mold to even/desired thickness, carefully working it up the sides of the dish. Take your time.
    • Add desired contents, freeze (mine took a couple of hours to fully freeze), and voilà: Pie!

    Note: You can use any combination of nuts for this and can easily sub more coconut oil for the coconut butter, if you don't have it. So easy!

  • Banana Chia Pudding: Healthy, Delicious, Satisfying, Easy

    Banana Chia Pudding: Healthy, Delicious, Satisfying, Easy

    This stuff is GOOD.

    And so easy!

    It's sweet (from the banana and cinnamon) and satisfying, too (because of the chia). It really fills you up.

    Whip this up right after dinner, give yourself some digestion time, and then head back to the fridge (I usually give it about an hour) for the finished product. 

    Just blend together:

    1 banana
    2 tablespoons chia
    1/4 teaspoon cinnamon
    1 cup non-diary milk

    Transfer to a bowl, pop it in the fridge to allow the chia to "gel" up, and grab it in an hour or so for the perfect dessert!

  • Smart Snacking For Sports {Review + A Coupon Code Especially For You}

    Smart Snacking For Sports {Review + A Coupon Code Especially For You}

    Photography by Marianne Rothbauer for Smart Snacking for Sports e-book. Shared with permission from Inspired Bodies

    Happy Saturday Loves!

    I've got something a little different - and really special - to share with you today. And it comes with a veeeery generous coupon code just for you! You've got today and tomorrow to take advantage of this offer - so jump on it!

    My friend and fellow Culinary Nutrition Expert Michelle Vodrazka has written an awesome new e-book called Smart Snacking for Sports. If you've been following along with me on Facebook or Instagram, you may have seen some posts, several months back, about the most delicious kale chips ever.

     

    At the time, I couldn't share the recipe with you. But now you can find it - along with so many other lip-smackin' good-for-you snacks - in Michelle's jam-packed e-book. 

    Smart Snacking for Sports contains 40 nutritious and delicious snack recipes to fuel your active lifestyle. All recipes are gluten-free and dairy-free and have even been kid-tested and approved! Here's what else you'll find inside:

    • Indicators whether a recipe is Gluten-free, Dairy-free, Egg-Free, Nut-Free, Vegan or Vegetarian
    • Full page color photos of each recipe (by the incredibly talented Marianne Rothbauer)
    • The most Frequently Asked Questions about what to eat before, during, and after your workouts, and
    • Tips on how to fuel and hydrate for optimal performance

    So whether you're already working out/keeping active on the regular or just starting to get back into the action, there's something there for everyone.

    And with Michelle's super generous offer to extend a special coupon code to my readers through the end of the month, you can snag this baby for 60% off! This is a steal, guys! Just hop on over to her page, and use the code CNE2013 to save on the PDF version of the book

    And let me tell you, Michelle knows what she's talking about. Michelle is the owner and operator of both Inspired Bodies and Mommefit — a pre- and post-natal fitness company. She is a certified fitness, yoga, pilates, and spinning instructor, a certified sports nutritionist, and the proud mom of 4 children.

    Ok, so right about now you might be wondering about those beauties in the picture above. Those are Michelle's Maca Balls. These raw organic balls will re-energize your body and replenish your mineral stores after a hard workout. But be sure to pop them in the fridge after you make them or you might end up eating them all!

    MACA BALLS!
    GF, DF, EF, V, Veg


    Ingredients:
    3/4 c raw cacao powder
    1/4 c maca powder

    1 c walnuts
    1/2 c dates, soaked
    2 tbsp coconut oil, melted
    1 tsp pure vanilla extract
    1/2 tsp sea salt

    1 1/2 tsp cinnamon
    2 tbsp organic agave nectar or maple syrup
    1/4 c shredded coconut, for rolling

    1/4 c toasted sesame seeds, for rolling
    1/4 c cacao powder, for rolling

    Instructions:

    1. Mix the first 9 ingredients in a food processor until a lightly textured dough forms.

    2. Shape into Ping-Pong sized balls then roll in either coconut, toasted sesame seeds or cacao powder (or make some of each).

    3. Chill in fridge for at least 30 minutes or store in the freezer to stop yourself from eating them all!


    Enjoy the weekend guys! Much love!

  • Avocado Pesto Pasta

    Avocado Pesto Pasta

    This Fourth Of July was lovely!

    Skipped the fireworks and booze and parties to enjoy a peaceful, beautiful day spent with some of my best friends + a homemade meal that satisfied the belly and the soul. All set to a backdrop of motown hits and an open appreciation for the stuff that really matters in life.

    Friendship. Love. Taking care of ourselves. And taking care of others.

    The star of the dinner table was this Avocado Pesto Pasta, the ultimate in summer comfort food. It was inspired by a longing for a pesto I made while at the Academy of Culinary Nutrition last year. Soooo good! Here's a little variation on the original recipe from my mentor Meghan Telpner. 

    Ingredients:
    1 package gluten-free pasta This one's my favorite!
    1 1/2 cups mushrooms, sliced
    1 teaspoon EVOO
    1 bunch basil leaves
    1/2 tablespoon tamari
    1/3 cup sunflower seeds
    1/3 cup olive oil
    4 cloves garlic, minced
    1/2 avocado
    2 tablespoons lemon juice
    1 1/2 cups tomatoes, sliced
    Sea salt and pepper, to taste

    Instructions:

    • Cook pasta according to package instructions.
    • Sauté mushrooms in 1 teaspoon EVOO, until tender. Set aside.
    • Place basil, tamari, sunflower seeds, 1/3 cup olive oil, minced garlic, avocado, and lemon juice in blender. Blend until smooth.
    • Drain and transfer pasta to a large bowl. 
    • Mix in mushrooms, tomatoes, and pesto until pasta is coated and all ingredients are evenly combined.
    • Add sea salt and pepper to taste.
    • Enjoy!

    So what was YOUR favorite Fourth Of July moment? I'd love to know! I hope you had some time to rest and soak up all the love around you. 

  • Portobello Pasta

    Portobello Pasta

    I'm getting ready to do a two-day fresh-pressed juice cleanse (more on that in another post), so I needed to use up some of the food in the fridge. 

    It's so awesome to have access to fresh produce - but one of the challenges is to actually use all of that food. It kills me to have to throw rotten food away.

    We had tons of greens from our Therapy Garden, a random portobello, and some coconut milk left over from that bomb Mint Chocolate Chip Ice Cream I made last week. 

    Th result? A very simple, yet super delish Portobello Pasta.

    Takes about 15 minutes to make. Do it. Thank me later. :)

    Ingredients:
    1 cup orecchiette pasta
    fresh salad greens, torn into bite-sized pieces
    1 teaspoon coconut oil
    1 portobello mushroom, halved and thinly sliced
    sea salt and freshly ground black pepper
    2 tablespoons coconut milk
    1/2 tablespoon nutritional yeast

    Instructions:

    • Get the pasta cooking.
    • Prep your greens (rinse and tear into bite-sized pieces).
    • Plate the greens.
    • Warm coconut oil over low heat.
    • Add sliced mushrooms, sprinkle with sea salt and freshly ground black pepper.
    • Allow mushrooms to cook (over low heat) to desired tenderness, moving them around the pan frequently to prevent burning.
    • At this point the pasta should be just about done. Strain and drain - and add pasta to mushrooms.
    • Add coconut milk and nutritional yeast. More sea salt and freshly ground black pepper to taste.
    • Pour over salad greens.

    Enjoy!

  • Culinary Nutrition + Lemon Lentil Veg Soup

    Culinary Nutrition + Lemon Lentil Veg Soup

    I was not a natural in the kitchen.

    I loved watching the Food Network and eating amazing food! But it used to be that my husband's asking me to take care of dinner (a rare occasion, since he was the only one who could cook in our relationship) would be an anxiety-provoking experience.

    What to make?
    How to make it?
    How long will it take?
    What will it taste like?!
    Can't you just make it? Pleeease?

    Fortunately, that's no longer an issue. In fact, now I probably take care of dinner just as often as he does - if not more!

    What changed? 

    My first attempts at cooking were the result of changing the way I ate - in order to heal myself and get on with my life. It worked! But the food wasn't always that impressive. It tasted good to me, but there was very little rhyme or reason behind the "recipes" (if you could even call them that!). 

    Now, things are very different.

    It's easy for me to make dinner. I'm more-than-comfortable in the kitchen. I love it, actually! I'm even confidently creating my own recipes. (It's crrrazy dude!)

    I knew a lot about nutrition, but I'd wanted to up my game (take it to the next level) and finally learn how to prepare awesome food for myself, my family, and my coaching practice

    From the moment I saw Meghan's Culinary Nutrition Expert program, I knew I had to do it.

    I just had a sense that I needed that program - personally and professionaly. 

    And I was right. But what I got so far exceeded my expectations.

    It's an information-packed, challenging-but-totally-worth-it, life-changing course.

    And if you're thinking about going for it this time around, then do yourself (and your family, friends, and clients) a favor - and take the leap!

    Today is the day, guys. Life's too short not to do what you love. 

    Here's a peak at what's on the other side:

    • Real time pre-recorded workshop videos
    • Accompanying course materials (resources + recipes)
    • Weekly live-stream office hours with Meghan (includes demonstrations and Q&A)
    • Reading materials
    • Meghan’s business coaching workshop
    • Goal setting workshops
    • Home study & cooking assignments

    Use my link to learn more - and tell them I sent ya! 


    And in the meantime, give this recipe a shot! It's a super easy-and-delicious Lemon Lentil Vegetable Soup, and it's the "Meghan recipe" I've made and remade most often.

    Ingredients:
    1 tablespoon coconut oil (or olive oil)
    1 medium (average-sized) onion, diced
    4 carrots, sliced
    5 celery stalks, sliced
    3/4 cup red lentils, rinsed and drained*
    3/4 cup green lentils, rinsed and drained
    3-4 tablespoons fresh lemon juice
    6 cups water
    1 teaspoon sea salt (more to taste)
    1/2 teaspoon cayenne (more to taste) 
    1/2 avocado (garnish)
    * Or just use all red or all all green lentils.

    Instructions:
    Heat oil over low-medium heat. Sauté onions until just translucent. Add carrots, celery, lentils, lemon juice, water, sea salt, and cayenne. Cover, bring to a boil, and then reduce heat and simmer for 20 minutes. (I've found that you'll need a little longer if you're using green lentils.) Add avocado as garnish. It's such a creamy, delicious addition!

    Notes: I also love adding broccoli (2 cups, chopped up small) and 2-3 cups of sliced-up greens (spinach, mesclun, kale) at the end. I'll turn off the heat, mix in the broccoli and greens, and then re-cover to let the hot soup cook the broccoli and greens with no added heat. Hope you love it!

    And, if you'd like to see the original recipe (not much different from what you see here), you can find it on Meghan's page: http://bit.ly/1o5Vq19

  • Get-Happy Ginger Cookies: Easy, Gluten-Free, & Plant-Based!

    Get-Happy Ginger Cookies: Easy, Gluten-Free, & Plant-Based!



    SUPER EXCITED to have
    my new Get-Happy Ginger Cookies on MindBodyGreen today!

    These are super easy to throw together - and they're entirely plant-based AND gluten-free. Happy bellies all around! 

    Snag the recipe HERE.

    Let me know what ya think!

    LOVE,
    Katie
    XO