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  • Butternut Kale Salad

    Butternut Kale Salad

    I've been spending a lot of time on the couch in my office this weekend. Something's hit me - and it's hanging on tight.

    The good news: I've got everything I need to tackle this thing, and I'm loading up! Garlic and raw honey. Ginger + echinacea tea. My turmeric powerhouse concoction. Miso soup. My oils. And rest!

    The bad news? I've been spending a lot of time on the couch in my office this weekend.
    Wallowing a bit, if I'm being honest.

    I can't smell.
    And I can only partially breathe (through my mouth).

    And I figure maybe if I do basically nothing, my body will have the energy to heal and recover faster.

    But it's getting boring.
    And a little frustrating.
    And: You'd think my aim would've improved by now. But, sadly, you'd be wrong.
    I guess I'm mainly just sort of throwing things in "that general direction" at this point.

    Eddie's away at his annual Alumni Soccer Game (they won!) day-long extravaganza, and our housemates are out, so it's just me here. And as much as I'd love for someone (Mom?) to come take care of me, it's just not gonna happen. 

    I decided it was time for a change of pace.
    (1) I was craving kale (need those healing greens!), and
    (2) it looked gorgeous out. (Figures.)
    Sunshine and fresh air and...kale. All good things.
    And it was up to me to make it happen.

    So I did. 
    I got dressed.
    I tied my hair up in a knot on top of my head.
    And I savored the walk (in the sunshine and the fresh air) to the market.
    It was lovely!

    And then I came home - to make a kale salad.
    I was hoping someone would bring me this one or make me this one.
    But since I never actually communicated that to anyone...
    And since it's just me here...
    I decided to throw something else together.
    And here's what I got:

    It's a winner! So I'm sharing it with you:

    BUTTERNUT KALE SALAD
    Serves 2

    Ingredients 
    4 cups baby kale, roughly chopped
    1 apple, diced small
    1 small-ish butternut squash, peeled, seeds removed, and diced small
    1 tablespoon olive oil + a drizzle for the diced squash
    2 tablespoons pure maple syrup (I like Grade B.)
    1 tablespoon Dijon mustard
    1/2 teaspoon turmeric
    Sea salt and freshly ground black pepper to taste
    1 tablespoon hemp hearts
    2 tablespoons pumpkin seeds

    How-To

    • Toss diced squash in a light drizzle of olive oil (about a tablespoon) and bake at 350F for about 25 mins, until just soft.
    • While the squash bakes, whisk together the ingredients for the dressing: Olive oil, maple syrup, Dijon, turmeric, salt, and pepper.
    • In a large bowl, combine kale, apple, baked squash, hemp hearts, pumpkin seeds, and dressing. Toss well to combine.

    Grab a fork and enjoy!

  • Avocado Peach Salad + Coconut Dill Dressing

    Avocado Peach Salad + Coconut Dill Dressing

    I loooove how easy it is to throw together a gourmet salad in the summer. Stock your kitchen with fresh produce, a big container of greens, and your favorite body-loving salad accessories - and you're golden!

    Avocado Peach Salad + Coconut Dill Dressing

    Salad:

    Plate full of mixed greens I love Organic Girl!
    1 peach, chopped into bite-size pieces

    1 avocado, diced
    1 tablespoon raw sunflower seeds

    Dressing:

    2 tablespoons coconut milk
    1 tablespoon fresh squeezed lemon juice

    1 teaspoon EVOO
    1/2 teaspoon dill
    1 teaspoon raw honey
    sea salt and cracked pepper to taste

    Instructions: Fill your plate with greens. Sprinkle with peaches and avocado. In a separate bowl, mix together dressing ingredients until well-combined. Drizzle over salad. Garnish with sunflower seeds.

  • Delicata What?

    Delicata What?

    Hey Loves!

    It's been far too long since we've connected here. Time to nip that in the bud! I've missed you!

    How are you? How's life going for you? 

    The last few months have been a bit of a wild (and awesome) ride for me. I've been TA-ing for the most wonderful Culinary Nutrition Expert program, teaching people how to use essential oils to improve their (and their families') lives, and working on a very cool group coaching program!! (Definitely keep an eye out for that one - because I'll be sharing all the details very soon!)

    Lots of good things! And lots to be grateful for. 

    But in the midst of a lot of professional goodness, I found that my self-care routine had been taking a bit of a back seat. (Raise your hand if that sounds familiar.) I know I'm not the only one who struggles with maintaining self-care and work-life balance! 

    It's an ongoing thing. Life is always gonna be busy, right? Things are always gonna happen.

    So what are we gonna do about that? Well, I've decided that I've got to stop putting myself last. And you know what's kind of awesome and amazing?

    I'm finding that my relationships, my body, and my business will ALL benefit from my re-commitment to self-care.

    You can't take care of others if you're not taking care of yourself.

    AmIright? So from here on out - and I'm putting it out into the interwebs for all of you to hear...and hold me accountable - I'm recommitting to doing what I need to do in order to love and respect myself AND be able to serve all of you best

    Let's start with food! Today, I've got a delicious delicata squash salad for you. It's seasonal, simple, and so delicious. If you haven't had delicata squash before, then you need to try this. It's a personal fave, inspired by a recipe a dear friend of mine sent me last year! Ready? Here we go:

    Super Simple Delicata Salad

    Ingredients:
    1 delicata squash
    1/2 tablespoon EVOO (or coconut oil)
    1 teaspoon pure maple syrup
    Sea salt and ground black pepper, to taste
    Leafy greens Enough to fill a plate. (I used mesclun and spinach.)
    1/4 cup of walnuts (roughly chopped)
    1 tablespoon of dried cranberries

    For salad dressing:
    1/2 tablespoon EVOO
    1/2 tablespoon balsamic vinegar
    1 teaspoon dijon mustard
    Splash of freshly squeezed lemon juice

    Instructions:

    • Wash squash and slice it in half long-ways. Scoop out the seeds. 
    • Slice squash into half-medallions (as pictured) and place in a medium-size bowl.
    • Add EVOO, maple syrup, and sprinkle of sea salt and black pepper. Toss to combine/lightly coat.
    • Place on parchment paper-lined cooking sheet and bake for 20 minutes at 350F.
    • Place greens on plate, and sprinkle walnuts and cranberries on top.
    • In a small bowl, mix all salad dressing ingredients together.
    • When squash is finished baking, add it to the top of your salad. The warmth of the squash will warm your salad just the right amount, making it a nice salad for cold weather.
    • Drizzle with salad dressing, and enjoy!

    Let me know what you think! And take me up on this self-care challenge: Do at least one thing today to take care of yourself. What will it be? You are so worth it, my friend. XO

    Love,
    Katie

  • Dreamy Super Greens Salad

    Dreamy Super Greens Salad

    I love a meal that lasts. The kind that you can twist and turn and use a bunch of different ways throughout the week. That peanut sauce I made yesterday, recipe over at Food52, is just that. And it's all real, whole food. Nothing processed. Just DIY goodness that loves you up. As soon as I saw it, I knew I had to make it!

    Last night's soba + homemade peanut sauce extravaganza was a success!

    And today, I decided to use the leftover sauce as salad dressing. It worked perfectly! And thankfully, there's still a LOT left. (I can't get enough.) :) My favorite base these days? It's Organic Girl's  SUPER GREENS! mix.  

    Here's the beautiful salad I created today. Really simple, super nourishing, and delicious.

    Creating beautiful, nourishing food is a form of self-love and self-care. And when you do it for others, you're extending that same love and care to them.

    Plus: It's fun to get creative with your food!



    What are your favorite dishes to make that stretch throughout the week? Do double or triple duty? Take a minute to share below!

    Have a great rest of the week, guys!

    LOVE,
    Katie
    XO

  • Build The Perfect Salad, A FREE Guide

    Build The Perfect Salad, A FREE Guide

    Hello Loves!

    Summer is in full swing here in Maryland, and with it comes a massive amount of fresh, seasonal, delicious produce. What better way to dress up a boring salad than to pack it with the fruits (often quite literally) of the season?

    In the Spring, my Nutrition School released its FREE "Spring Salads Guide". It's full of tons of awesome salad recipes from the Institute for Integrative Nutrition students and grads. And did I mention it's FREE?

    What's even better about it is that it's applicable throughout the year - not just in the Spring. :) 

    Click on any of the images below to grab it for yourself and your family - or share it with a friend.

    There's even a quick recipe for an anytime salad dressing. My tip? Add a touch of raw honey to the mix for a little extra sweetness.

    Enjoy! 


  • Easy Chickpea & Quinoa Salad (Vegan & Gluten-Free!)

    Easy Chickpea & Quinoa Salad (Vegan & Gluten-Free!)

    Whip up this super easy, light-yet-satisfying lunch: Chickpea & Quinoa Salad! It's plant-based, vegan, and gluten-free. Aaand it's delish. 

    Ingredients:
    2 cups quinoa (cooked)*
    1 can chickpeas
    1/2 cup diced red onion
    2 tablespoons dried cranberries, unsweetened
    1 tablespoon dijon mustard
    1 tablespoon EVOO
    1/2 teaspoon curry powder
    2 tablespoons sunflower seeds
    Juice of 1 lemon
    Sea salt and freshly ground black pepper, to taste

    Directions:

    • Combine all ingredients.
    • Allow to sit for 1-2 hours, or enjoy immediately.



    *Making quinoa is super easy and fast! To cook quinoa, rinse 1 cup of quinoa until water runs clear. Combine rinsed quinoa and 1.5 cups of water in a pot. Cover and bring to a boil. Reduce heat and simmer, covered, for 15 minutes. Remove from heat and allow to cool 5-10 minutes.