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  • 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!

  • Turn Up The Beet (Chips)

    Turn Up The Beet (Chips)

    This is the simplest recipe ever - and super delicious! Get yourself some beets and throw these together for a snack or a side. Easy peasy.

    Not nearly as good for you as fresh pressed juice, which is what I'd originally intended to do with my beets, but these babies are delicious. A fun treat from time to time!

    Ingredients:
    1 beet
    1 tablespoon healthy cooking oil
    sea salt and ground pepper

    Instructions:

    • Preheat the oven to 385F.
    • Use a mandolin slicer to slice very thin slices of beet.
    • Place the beet slices in a bowl, drizzle with 1 tablespoon of healthy cooking oil. I recommend an oil that can withstand high temperatures, like coconut oil (make sure the beet is room temperature, or the coconut oil will harden when it hits the cold flesh of the beet) or avocado oil.
    • Lightly sprinkle with sea salt and freshly ground black pepper, mixing to evenly distribute.
    • Place beets on parchment-lined baking sheet.
    • Bake for 20 minutes, flip each beet, and continue to back for about 10 minutes, checking frequently at the end to avoid burning!

    Enjoy!

  • Superfood Hot Chocolate

    Superfood Hot Chocolate

    It's another snowy morning here in Baltimore, but I'm warm already just thinking of how much I'm going to enjoy this totally awesome hot chocolate recipe I created a few weeks ago.

    MindBodyGreen is featuring the recipe on their website this week.

    It's all the good stuff. None of the bad!

    With warming spices like cinnamon, cacao, and just a pinch of cayenne, you'll be feeling cozy and energized in no time. Maca, coconut oil, and turmeric are few more of the powerhouse ingredients you'll find here. 

    Don't be put off by the turmeric! This one's a winner, my friends.

    When you're feeling like you need a little afternoon pick-me-up (power up!), this will do the trick. Works every time. 

    Whip one up this afternoon and let me know what you think!

  • 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

  • Día de los Muertos, For Remembering

    Día de los Muertos, For Remembering

    The first July after Grandpop passed away was especially hard. Everyone felt it. His presence and his absence, simultaneously. 

    We'd traveled to the Outer Banks for our annual family reunion. And though he wasn't a particularly loud man while he was alive, everything seemed quieter that year.  

    Months had passed since he'd left us, but the sting, the loss, the pain was still so palpable. I thought of him often and cried every time. 

    That summer, Aunt Kath and Aunt Marg laid out some of his possessions in the living room, on the couches and the chairs.

    T-shirts he'd had made, with images from some of the earliest family reunions. His ties, his eyeglasses, a travel sewing kit, a travel clothes line he'd made himself, his hats, more clothes, and other assorted belongings leftover from his children's painstakingly tedious sorting through of his things.

    Pieces of him, scattered around.

    For us.

    To pick and choose, and take home with us. To remember.

    I wanted to rush up in front of my cousins and grab up everything I could get my hands on. To get first choice. To keep every tangible bit of him. To take him home with me.

    It felt wrong. I felt guilty. I felt ashamed for some reason. But I wanted any pieces of him I could have.

    A few minutes passed. I looked around the room at people wearing his shirts and his sunglasses, smiling, laughing.

    And I noticed there was still something very special sitting on the couch. I asked one of my aunts if I could have it: his little medicine trunk. A brown leather Samsonite travel case, with a hard frame and brass buckles on the front. Inside, a few of his old medications and travel supplies were still tidily tucked away. 

    I also took some of his ties, which I gave to my husband, Eddie, and a pair of his military-issued thick-rimmed eyeglasses. 

    I remember that I carefully rolled his ties and placed them, along with his glasses, in his travel case.

    Tears welling up in my eyes, as they are now, I clutched the case tightly and walked downstairs to my room, silently asking forgiveness for my greed.

    -

    This morning, years later, I opened that medicine trunk.

    And the smell of my grandfather spilled into the air, hitting me hard in the face and the heart. My throat tightened and I felt hot tears slide down my face. 

    It still happens, but not as much as before.

    -

    It's funny, isn't it, how someone can be something very different to each person they know?

    I know for a fact that his relationship with my older cousins wasn't the same as it was with my sister and I.

    And the nearly three quarters of a century he spent with my grandmother, too, was surely a very different kind of relationship. Many challenges, to be sure. He was away a lot, in the Navy. My Nanny did so much on her own to raise a family of four children.

    But for me, Grandpop was always such a hero type of man. Loving, kind, supportive. He always believed in me and he always told me so.

    To me, he was wonderful. I'm so grateful I got to know him that way. That for me, he was all goodness and nothing bad. I hope he knew that about our relationship. I have to believe he did, and still does.

    On this November 2nd, Día de los Muertos, All Souls Day, he surely has come back home.

    I feel his presence all around me. My tears are both of love and of loss.

    It's a day to remember those who've gone before and who are no longer here in their physical form. A day to welcome them back home to the Earthly world, honor them and love them, and then send them safely back to the spiritual world.

    It's been years since I've done this, though I always mean to, and long overdue, but this afternoon I built an altar for my grandparents and Eddie's grandfather, too.

    We built it by the window, to let the light shine in, the rays of light symbolizing the impermanence of life. And to guide them home to us for the day. To "catch up".

    Photographs, belongings, candles, favorite foods, memories. Time and attention. Permission to cry. Permission to smile as you speak of them. And to let the love flow. It's so simple, but so powerful, too.

    How often do we stop to remember our dead?

    Gone but not forgotten. I love this tradition. Day of the Dead. 

    Today, I especially honor and celebrate the lives of our loved ones who have gone before us.

    Because the last thing I want is to forget.

  • 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

  • Anytime Acorn Squash

    Anytime Acorn Squash

    Here's qne of my favorite (easiest, most delicious, and perfect for winter weather) breakfasts!

    How to:

    1. Wash squash.

    2. Cut in half.

    3. Rub flesh sides with very light layer of coconut oil (or other high-heat-tolerant oil).

    4. Place (flesh sides down) on parchment paper-lined baking sheet and bake at 385F for 45 mins.

    5. Slice yourself off a piece.

    6. Dash of sea salt, cracked black pepper, cinnamon, and drizzle of maple syrup. Perfection!

  • 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!

  • 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.

  • Almond Butter Banana Smoothie

    Almond Butter Banana Smoothie

    Ran out of greens today, so it's a banana, almond butter, hemp, flax, chia kind of morning for me. Delish! Join me?

    Almond Butter Banana Smoothie

    Ingredients:

    1 banana
    1 tablespoon almond butter
    1 tablespoon hemp hearts I love Manitoba Harvest!
    1 tablespoon flaxmeal
    1 teaspoon chia seeds
    1/2 cup ice (about 4 pieces)
    1 cup rice milk

  • Miso Soup For The Soul

    Miso Soup For The Soul

    Who needs chicken soup when you've got miso?

    This satisfying concoction is ridiculously easy and soothingly delicious.

    But first, let's talk miso. What's so great about it?

    Miso is a traditional Japanese seasoning produced by fermenting soybeans with salt and the fungus Aspergillus oryzae, known in Japanese as kōjikin, and sometimes rice, barley, or other ingredients. 

    Because it's fermented, miso is a natural probiotic, which is super healthy for the gut

    The World's Healthiest Foods recommends choosing certified organic soy miso, since 90% of U.S. soybeans are genetically modified (GM) these days. The "certified organic" seal offers a lower risk of unwanted contaminants. No need to mess with the bad stuff.

    Ok, ready to get cooking? 

    Ingredients:
    2 teaspoons coconut oil
    1/2 onion, sliced thinly
    2 carrots, sliced thinly
    3 cups water
    2-3 tablespoons miso
    2 portabella mushrooms, halved and sliced thinly

    1 broccoli crown, chopped into bite-size pieces
    2 sheets nori, torn into bite-size pieces
    1 avocado, sliced
    sesame seeds, to taste


    Instructions:

    • In a medium-sized pot, heat oil over low-medium heat.
    • Add onions and sauté until just translucent.
    • Add carrots and sauté until just tender.
    • Add water, cover, and simmer for about 5 minutes.
    • Add miso, mushrooms, and broccoli, and simmer for another 5 minutes.
    • Remove from heat. Stir in nori.
    • Add avocado, to taste.
    • Sprinkle with sesame seeds.

    Enjoy!

  • 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!

  • Feels So Right Today

    Feels So Right Today

    The rain is seriously coming down in our neck of the woods.

    All day. Non-stop. But it feels right, somehow.

    As I wrote on my Facbook page this morning: 

    Sometimes a rainy day just seems so fitting. A gentle, welcome, washing away. In-between time. The past is the past, but still lingers. And the future lies just ahead, a glimmer of gold, sparkling on the horizon. If you're lucky, you're somewhere safe and warm, and you're beginning to feel the joy, the hope, the thrill, even - of the promise of tomorrow. Of new beginnings. Light a candle, brew some tea, burn some incense. Write, read, sing, rest, stretch, reflect. Create. Dream. Envision. Take a moment to let the awareness of what is good in your life set in. And another to begin to let a new story unfold. Our time here is only so long. Let's do it right.

    What is it you want to do? To feel? To experience? To leave behind in this lifetime? 

    And what is one simple thing you can do today - to start moving in that direction? 

    This is one of my favorite conversations to have with people. It helps uncover what really matters, what keeps us from achieving our goals, and what we can do to start growing into the vision we have for ourselves.

    I am here to listen, and to help you find your way. Please don't hesitate to reach out

    Sending so much love your way, today and always.

    Katie
    XO

  • Kale Berry Goodness Smoothie

    Kale Berry Goodness Smoothie

    Another winner this summer:

    This Kale Berry Goodness smoothie! 

    To make, simply blend together:

    2 leaves of kale
    1/2 cup blueberries
    1 banana (Use less for less sweetness.)
    1 tablespoon hemp hearts
    1 tablespoon ground flax seeds
    1 - 2 cups non-dairy milk (Use less for thicker smoothies.)
    ice cubes, to taste

    Serves two!

  • {Chia} Blackberry-Pear Jam

    {Chia} Blackberry-Pear Jam

    Chia jam!

    This is one of my new favorite things.

    What's not to love?

    Blackberries 
    Pears
    Lemon juice
    Raw Honey
    Chia

    Let me assure you: There is nothing complicated or scary about making jam this way.

    It will only take a few minutes - and it might not last that much longer!

    I saw this recipe over at The Kitchn a couple of weeks ago. And it just so happened that I'd snagged a little carton of blackberries at the market the day before.

    You know what they say about synchronicity, right?

    It was simply meant to be. :)

    My version is only slightly different from the original.

    Here's what you'll need: 

    1 heaping cup of blackberries
    1/2 ripe pear, cut into small pieces (~1/2 inch cubes)
    2 tablespoons lemon juice, freshly squeezed
    1 tablespoon raw honey
    2 tablespoons chia seeds

    And click here for the instructions, straight from the source

    Enjoy!

  • 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

  • Watermelon Cooler

    Watermelon Cooler

    It's National Watermelon Month! Why not, right? (Thanks Hungry For Change!)

    Don't let that gigantic melon go to waste. Blend it up with a bit of ice and enjoy!

    It's one of my favorite drinks in the summer - and oh-so-easy!

    And did you know you can also blend up the rind? 

    Try adding a spash of lime juice (to taste), ice, and water for a refreshing concoction!

    Not only does the rind contain plenty of health-promoting and blood-building chlorophyll - it actually contains more of the amino acid citrulline (for a healthy heart, immune system, and beneficial in healing from >100 health conditions) than the pink flesh. #foodasmedicine, y'all.

  • Sharing My Story

    Sharing My Story

    I'm so honored to have been featured on the Institute for Integrative Nutrition's blog. I stumbled across this post this morning and felt like this was exactly the time to share it with you. 

    My journey to becoming a Holistic Health Coach began with sickness and hopelessness. Now, my life is so very different.

    And I want others to see that this is possible for them, too.

    Today is the first day of this awesome new class I'm taking, and I was asked to introduce myself by answering these two questions:

    1. What do you do? 
    2. Why do you do it?

    Here's what I said: 

    What Do I Do?: I support and empower women (and some pretty awesome men, too!) to heal and thrive naturally - so they can stop feeling stuck and do more of what they love in the world.  

    Why Do I Do It?: It's what I'm most passionate about. I believe everyone deserves to have the knowledge and support (this part is crucial) they need to make their dreams (health, happiness, career, relationships) a reality. I've been on the other side of thriving and happy, and it truly felt like there was no way I would be able to turn things around. Hopeless, depressed, stressed-out, frustrated, angry. But when I began to pay attention to the way I nourished my body, mind, and spirit, everything changed. Now, I'm exactly where I want to be and trust that there are more good things coming.

    Truly, the most important message here is that change is possible. And I am here to help. Sometimes asking for help is the one thing that turns everything else around. 

    Here's the original article, in case you want to check it out:


    Have an awesome rest of the day, guys!

    Much love!
    Katie

  • 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!

  • 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! 


  • 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. 

  • Today I Choose Awareness

    Today I Choose Awareness

    Today, I choose awareness. I choose to be aware of the beauty of life and living. I choose to be aware of the simple pleasures in life. I choose awareness of joy, awareness of peace, and awareness of love.

    Good Saturday Morning, Loves.

    Today's message is a simple one. Awareness.

    It's been a long week for me. A long few days, really. Lots of emotions and questions and tension and analysis. Lots of sleepless nights and stressful days. 

    I woke up feeling like I needed to connect with you - and also with myself. 

    I needed to simplify. Let go. Shift into more peaceful thinking. Un-complicate, decompress, and slow down.

    Ever feel this way? 

    If you have, or you do, and you're aching to return to a place of calm and ease, then I offer this invitation. 

    Ask yourself what you need in this moment?

    This is powerful.

    Let the answer come freely. No judgement. No over-analyzing. Just truth. 

    It might be small. Like mine today: Be aware. Appreciate the beauty of life and living. Gratitude for the simplicity.

    A few minutes to yourself.
    An hour of time in nature.
    Making art.
    Planting seeds.
    Skyping with your husband who's far away.
    A picnic with your love.
    A date with your best friend.
    Yoga.
    Rollerblading.
    A drive through the woods, windows down.
    Farmers markets.
    Sunshine on your face.
    Flowers in the window.
    A chapter from a book you love.
    A verse from a favorite poem.
    A jam session in the car. Or anywhere, really.
    Banana soup with your best bud.
    Floating in the ocean.
    Swinging on a swing.
    Watching the people you love and loving them even more.

    Or it could be major. Huge. If you could do one thing, change one thing, think one thing, choose one thing that would make a massive difference in your life - for the positive, what would that be?

    You might surprise yourself at how easily the answer comes.

    At how obvious the solution is.

    And how simple.

    Whatever it is you need, right now, ask yourself:

    What do you most need in order to feel more peaceful, more in tune with yourself, and more free? 

    It's up to you. And it's already inside of you. Go within. 

    And feel free to share below. 

    So much love to you today - and always. XO

  • How's That Breakfast Working Out For You?

    How's That Breakfast Working Out For You?

    What's your breakfast situation?

    Coffee? Bagel? Cereal? Smoothie? 

    Whatever it is, I want you to ask yourself an important question:

    Is your breakfast living up to your expectations?

    I need my breakfast to be wholesome, clean, and satisfying. I need it to last me through till lunch time - because I don't always get a chance to eat before then. And I like it to be homemade, from scratch. That's how I know it's all good stuff - none of that chemical, "food product" business. 

    Real food is the way.

    And on that note, I want to share with you my latest favorite breakfast. More than any other breakfast, I find it lasts me through until lunch. And it's super delicous, too! 

    I also love that it only takes about three minutes to make a batch for the whole week!

    Do this tonight, and you'll be set for the week ahead. Let me know what you think.

    Ingredients:
    3 cups rolled oats
    1 cup puffed brown rice
    1/3 cup sunflower seeds
    1/3 cup pumpkin seeds
    1/3 cup hemp hearts
    1/4 cup chia seeds
    1/2 cup almond slivers
    1/2 cup dried cranberries
    1/3 cup dried coconut shreds
    1/2 cup raisins
    2 teaspoons cinnamon, which helps to regulate blood sugar and satisfies a sweet tooth, too!

    Instructions:
    Mix all ingredients together in a large bowl. I like to put mine in a big container, put a lid on it, and shake to combine. 

    Feel free to add fresh fruit and mix and match the ingredients. Enjoy as you would cereal: with milk of your choosing. I'm partial to homemade almond milk. But that's just me. 

    And that's it! Simple, clean, and deliciously satisfying. Hope you love it! 

  • Is Your Job Making You Sick?

    Is Your Job Making You Sick?

    YES, changing your life, growing, stretching, learning, expanding, making a difference, doing work that satisfies you, and living in gratitude and love is possible.

    For me, it started with saying YES to a friend who offered to listen, hear, support, and encourage me. She told me about her experience at the Institute for Integrative Nutrition, which I'd been considering, too.

    I said YES to IIN - and things began to shift immediately.

    The community of likeminded, positive, inspiring people is like no other.

    Best investment. Loving the journey. And excited to invite YOU to join the wellness revolution, too!

    Between now and July 4th, you can save $1500 when you say YES and enroll at the largest, most life-changing nutrition school in the world.

    The ripple effect is real.

    Let me know if you'd like to learn more! http://bit.ly/1jiUHTH

  • 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!

  • Mint Chocolate Chip Ice Cream (It's vegan!)

    Mint Chocolate Chip Ice Cream (It's vegan!)

    And you thought eating healthy meant no ice cream!

    Think again, my friends. 

    Eating a whole foods and a mainly plant-based diet can (and frankly, should) be oh-so-delicious! And this recipe proves it. 

    Growing up, my favorite ice cream was always mint chocolate chip. There was just something about that flavor combination that really did it for me. No other variety would do. 

    These days, I'm not so much into the dairy. My body is much happier without its pro-inflammatory ways.

    But I still like a sweet treat from time to time! And this Vegan Mint Chocolate Chip Ice Cream is totally hitting the spot.


    THE CHALLENGE

    A few weeks ago - and all thanks to my being a graduate of Meghan Telpner's extraordinary Culinary Nutrition Expert program - I was approached to create a signature dessert recipe for an incredible company called Organics 4 Orphans.

    They're putting together a charity recipe book to raise funds for their cause - which is pretty friggin' awesome, by the way. You can read more about that here.

    But there was a catch!

    The recipe had to include moringa leaf powder.

    I'd been hearing a lot about moringa leaf over the last year or so, so I was immediately intrigued - and up for the challenge.

    But I did have a question...


    WHAT IS MORINGA?

    Welp. It's a powerhouse - is what it is! 

    Gram for gram, moringa leaves contain:

    • 7x the Vitamin C in oranges
    • 4x the Vitamin A in carrots
    • 4x the calcium in milk
    • 3x the potassium in bananas
    • 2x the protein in yogurt
    • an entire multivitamin complex of Vitamins A through Zinc
    • and all the essential amino acids + arginine and histidine (two essential amino acids for infants)

    In addition to my Vegan Mint Chocolate Chip Ice Cream, the moringa plant is also used in:

    • cooking oils
    • high protein animal fodder
    • disease prevention
    • ointments
    • fertilizers
    • insecticides
    • herbicides
    • lubricants
    • dyes
    • plant growth enhancers
    • food condiments
    • honey production
    • cosmetic grade oils
    • wind barriers
    • water treatments
    • erosion control
    • and bio-gas production

    AND the list of illnesses that have (thus far) been proven to benefit from moringa include:

    • AIDS/HIV
    • anemia
    • anxiety
    • asthma
    • bronchitis
    • cholera
    • colitis
    • conjuntivitis
    • diabetes
    • diarrhea
    • dysentery
    • eye and ear infections
    • fever
    • gonorrhea
    • high blood pressure
    • intestinal worms
    • jaundice
    • malaria
    • inflammation of joints
    • respiratory disorders
    • scurvy
    • skin infections
    • stomach ulcers
    • tuberculosis
    • and tumors

    (I know!)

    The most amazing thing about moringa, though, is that it probably has the highest nutrient value of any plant in the world - and yet it only seems to grow naturally where there is extreme poverty. 

    Pretty incredible, right?


    MORINGA IS AWESOME! NOW HOW 'BOUT THAT ICE CREAM?

    Okay - I hear you!

    Let's get to the recipe. It's super easy! (The best kind, right?)

    VEGAN MINT CHOCOLATE CHIP ICE CREAM

    Ingredients:

    2 bananas, peeled and frozen

    1 avocado, peeled*

    1 can coconut milk, solid portion only (scoop it out with a spoon)

    2 tbsp maple syrup

    6 drops Peppermint essential oil (Email me if you're curious about my favorite essential oils!)

    1 tsp moringa leaf powder**

    4 tbsp vegan carob chips (I like the "mini" version); or use your favorite dairy-free chocolate chip 

    * Or substitute a third frozen banana for the avocado

    ** Not 100% necessary, but clearly important for this project - and obviously super good for you!

    Instructions:

    1. Combine bananas, avocado, coconut milk, maple syrup, peppermint essential oil, and moringa leaf powder in high-powered blender. Blend to combine.
    2. Transfer mixture to bowl.
    3. Add vegan carob chips, stirring to combine.
    4. Freeze to desired consistency.
    5. Enjoy!

    And there you have it!

    Feel free to play around with proportions, according to taste. This one's just my personal preference.

    And it sure feels good to know I'm supporting an awesome cause AND eating a green superfood in my ice cream!

    I'll keep you posted on the recipe book! XO

  • Strawberry Rhubarb Crumble

    Strawberry Rhubarb Crumble

    Nom nom nom.

    I feel super lucky to live right next door to an awesome year-round Farmers Market. (It's part of why we chose this neighborhood in the first place!) But the Spring and Summer months are especially exciting! So many fresh, vibrant colors to take in - and recipes to plan!

    This weekend I put together a little Strawberry Rhubarb Crumble, based on my many recreations of Meghan Telpner's crumble - from her must-have (seriously, you must have it) book UnDiet

    It was my first time using rhubarb - and it was sooo good! I picked up the rhubarb on a whim last week at the market. I wasn't sure what I was going to do with it, but it was too beautiful to pass by. Its super tart taste pairs perfectly with the sweetness of fresh strawberries.

    Ingredients:

    For the filling:
    Two cups strawberries, quartered

    Two cups rhubarb, sliced into half-inch thick slices 
    1/4 cup raw honey
    3/4 tablespoon arrowroot starch

    For the crumble:
    1/2 cup sprouted spelt flour
    3/4 cup rolled oats
    1/2 cup slivered almonds
    1/4 cup coconut oil, just melted
    1/4 cup raw honey, just melted
    1/2 teaspoon cinnamon
    1/2 teaspoon allspice


    Instructions:

    • Preheat the oven to 350F.
    • In a medium-sized bowl, combine the ingredients for the filling.
    • In a second, medium-sized bowl, combine the ingredients for the crumble, mixing well to combine.
    • Pour the filling layer into an oven-safe baking dish, to create the first layer of the dish.
    • Evenly sprinkle the crumble over the filling, creating the second layer of the dish.
    • Bake for 40-45 minutes, until slightly golden on top and the layer of fruit bubbles below.

    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

  • For You, Mom, With Love

    For You, Mom, With Love

    For You, Mom, With Love

    For wanting me
    For choosing Dad
    For morning sickness, a giant belly, and stretch marks
    For fourteen hours of labor
    For what your body did to give me mine
    For surviving
    For late nights and early mornings
    For giving me a sister
    For my "smiling eyes"
    For Photo albums, American Girl dolls, and rollerblades
    For legos, toy trucks, a Playskool doctor’s kit
    For ginger ale and toast when I was sick
    For music and for singing
    For all of us together in the minivan
    For all of us together
    For Band-Aids and icy pops
    Birthday parties and holidays
    Homework and family dinners
    Fruits and veggies
    Doing exercise videos in the living room together
    Vacations and slumber parties
    For board games and books
    For Goodnight Moon
    The Giving Tree
    And Love You Forever
    For chores and trips

    For the love of family
    For thoughtful cards and generous gifts
    For teaching me right from wrong
    And letting me make my own mistakes
    For letting me decide what I believed in
    And supporting me when I did
    For warnings and discipline
    Curfews and rules
    For always seeing the best in me
    For holding me while I cried
    For endless pride
    For cheering me on at soccer
    And knowing the names of all my friends
    For trusting me
    For calling often
    And leaving long messages
    And fighting the urge to leave long messages
    For wanting to know what I’m up to
    For writing to me when I’m away
    For sending me to summer camp and taking me to Europe
    For always being there
    Always
    Always
    And always
    At school, after school
    At gymnastics and Girl Scouts
    At dance, swim team, soccer, camping, chorus, and talent shows
    For dentists, doctors, orthodontists, gynecologists, allergists, gastroenterologists
    And everything in between
    For doing the dishes when you come over - even when I tell you not to
    For bringing me newspaper clippings about things I love
    For asking questions
    For Free To Be You And Me
    For Raffi and Tom Chapin

    For peace rallies
    And burning your bras
    For telling us the truth
    And all the many millions of little things that make you so awesome
    And all the many millions of things I'm forgetting right now
    For being you
    For being beautiful
    For having the biggest heart
    For leading by example
    For letting me do my thing
    And for your endless boundless limitless growing love
    I thank you
    And am forever grateful.

    Happy Mother's Day to you, Mom.
    And to all moms - wishing you an extra beautiful day of love and appreciation. XO

  • 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.