Strawberry Asparagus Salad with Tahini Dressing

After a long winter, I'm just loving the return of seasonal vegetables with their beautiful pops of color.

Ingredients

• 2 cups Asparagus
• 4 cups Arugula
• 1 cup radishes, thinly sliced
• 1 cup Strawberries, thinly sliced
• 1 cup frozen peas, thawed
• 1/4 cup Tahini
• 1 tbsp Maple Syrup
• Juice of 1 lemon
• 2 tbsp Water

Directions

Trim the woody ends from the asparagus and cut the spears in half.

Fill a steamer pot with water and bring to a boil. Place asparagus in the steaming basket and steam for about 5 to 7 minutes, or until tender. (Note: The thicker the spears, the longer they will need to steam.) Remove the steamer from stovetop and run the asparagus under cold water until completely cool.

Fill the bottom of a salad bowl with arugula. Top with sliced radishes, strawberries thawed green peas and asparagus.

In a small jar, combine the tahini, maple syrup, lemon juice and water. Shake well. Add more water to thin if necessary.

Drizzle desired amount of dressing over top of the salad and serve.

Cucumber Avocado Soup

This is a SIMPLE and YUMMY recipe for a light and cleansing soup that everyone loves!   Serve it on it's own, or as a starter for a light summer meal. 

Recipe from:  Goop

Ingredients:  Serves 1

• zest of 1/2 lime
• juice of 1 lime
• 1/2 teaspoon salt
• 1 cucumber, peeled and seeded, roughly chopped
• 1/2 avocado, peeled and roughly chopped

Directions:

Blend everything together until totally creamy and smooth.  Refrigerate for up to 3 hours and serve cold.  I added a dollop of plain yogurt for a little extra creaminess.  Feel free to leave that out for a vegan soup.

Why I love this: 

Due to their high water content, cucumbers are both hydrating and low in calories – only 13 per cup. Additionally, cucumbers contain vitamin C and caffeic acid, both of which reduce swelling and soothe skin irritations by preventing water retention. Avocado adds a nice dose of heart healhty fats, and makes the soup creamy and delicious.

Lisa's Lemon Dressing

Ingredients For 1 Salad:

• 2 Tablespoons Olive Oil
• 1 Tablespoon Fresh Lemon Juice
• Sprinkle of salt
• Grind of pepper

Whisk together all ingredients in a little jar or ramekin.

Why I love this:

What you dress your salad with should be as healthy as the salad itself. If you just made a green salad, full of vitamins and nutrients, why ruin it with a store-bought dressing that is loaded with salt, sweeteners and preservatives.

This is the perfect light dressing for any salad combination and its few ingredients are rich in antioxidants and heart healthy fat.  You can make it in two minutes or less!

Chef Katie's Vegan Pho

Vegan Pho with Shittakes, Edamame & Bok Choy

PHO! Is there anything better than slurping up a big bowl of delicious brothy noodles? The answer is no. Soupy, slurpy, full of gorgeous flavo\urs from star anise, cloves, cinnamon, garlic and ginger, topped with basil, mint, cilantro, and all sorts of other goodness. A total bowl of health! 

Recipe yields 4 generous bowls.

BROTH / STOCK

• 6 star anise
• 4 cinnamon sticks
• 2 tablespoon peppercorns
• 8 whole cloves
• 8 cups water
• 1 onion, halved
• 1 carrot, halved
• 1 stalk celery, haved
• 10 shittake mushroom stems
• 4 garlic cloves
• 1- 4 inch piece of fresh ginger, sliced in half

SOUP

• 1 tbsp. coconut oil
• 1 onion, diced
• 2 carrots, diced
• 2 stalks celery, diced
• 1 tbsp. fresh ginger, minced/grated
• 8 tablespoons tamari
• 2 tablespoon rice vinegar
• 1 tbsp. sweet white miso

TOPPINGS

• 10 shiitake mushrooms, sliced
• 2 scallions, sliced
• 1/2 red onion, thinly sliced 
• 4 baby bok choy, sliced
• 1 cup shelled edamame, defrosted
• 1 pkg rice noodles, cooked and tossed in toasted sesame oil
• lime slices
• mung bean sprouts
• fresh thai basil leaves
• fresh cilantro leaves
• sriracha
• hoisin

INSTRUCTIONS

In a medium pot over low heat, combine the star anise, cinnamon stick, peppercorns, and cloves and stir until fragrant, about 30 seconds.  Add the water, onion, carrots, celery, garlic, ginger, and the stems of the shiitake mushrooms. Simmer for 1 hour.  Strain the broth and set aside to make the soup

Cook the noodles according to instructions.  Drain the noodles and rinse with cold water to stop them from cooking. Toss with 2 tbsp. toasted sesame oil to prevent sticking.

In the saucepan you used to make the broth, add the coconut oil over medium heat.  Add the diced carrots, onion and celery and saute for 5 minutes.  Add the broth back to the pot and bring to a simmer.  Add the ginger, tamarin, rice vinegar and miso. Cook the broth for 45 minutes. 

in a soup bowl, add the topping ingredients - a little of each depending on the amount of rice noodles, veggies and sauces (hoisin and sriracha) you are craving.  Ladle the hot broth over the toppings and allow to sit for 2-3 minutes to combine all the yummy flavors!

Zucchini Avocado Hummus

OMG – this dip is delicious!

If you’re a hummus fan, you’re going to love this twist on the classic hummus recipe. Plus, if you avoid eating beans or legumes, then this bean free version will become your new go-to spread. 

This recipe takes only minutes to make and you only need a few simple ingredients, which you most likely already have on hand.

Plus, let’s not forget the amazing health benefits – from heart healthy, skin nourishing fat (from avocado), to tons of plant based calcium (from tahini), to vitamin C (from lemons) and vitamin A, folate and potassium (from zucchini), this recipe is loaded with so much incredible goodness!

I used this spread/dip on rice crackers for a delicious snack, on top of my scrambled eggs and it also made the most delicious ‘avocado’ toast for breakfast. Serve it with some gluten free crackers or veggies or use it as a sandwich spread – however you use it I can guarantee it won’t last long!

Ingredients

•     1 medium zucchini, roughly peeled and chopped
•     1/2 medium avocado
•     Juice form 1 lemon
•     1/4 cup tahini
•     1 Tbsp extra virgin olive oil
•     1 tsp paprika
•     1/2 tsp sea salt
•     1/4 tsp fresh ground black pepper
•     2 cloves garlic, roughly chopped
•     Dash of paprika (for garnish)

Instructions

1.     Place all ingredients into a food processor.

2.     Pulse a few times to combine all ingredients, then pulse on high to fully combine. You may need to scrape down the sides a few times.

3.     Top with a dash of paprika and serve.

Energizing Blueberry Smoothie

I am SO happy that spring is in the air and the warmer temperatures are upon us. The warm weather really gets me in the mood for smoothies and juices.  I have a hard time preparing cold smoothies in the winter. On snowy mornings it’s hard to want to start your day with something so chilly.

I find it so interesting that my body naturally adjusts to the weather. As soon as the weather gets warmer I crave more salads, raw foods and smoothies and juices. During the winter I am a sucker for soups and stews and heartier meals.

This smoothie contains quite the powerhouse nutrients, like calcium and magnesium from spinach, antioxidants from blueberries, heart healthy fats from chia and plant based protein from the hemp seeds.

Ingredients

• 1/2 cup wild frozen blueberries
• Half a banana
• 2 large handfuls of organic spinach
• 1 cup water coconut water
• 1 cup almond milk
• 1 scoop pain or vanilla protein powder of your choice (optional)
• 1 tbsp chia seeds
• 1 tbsp hemp seeds
• 3-4 ice cubes
• 1 tsp cinnamon

Instructions

1. Blend together in a high speed blender.

Stuffed Zucchini Boats

There’s just so much I love about this dish. Aside from how delicious it is, this meal is super healthy, easy to make, and can be prepared in advance.  Zucchini has a high water content, making it low in calories. So, once you stuff it with some flavorful veggies and the protein rich quinoa, top with just a bit of mozzarella…...you’ve got an amazing healthy meal. This is a light dish, so I serve it with a nice big salad.

If you'd like, you can try topping the zucchini boats with a bit of a light marinara sauce!

To keep this vegan, eliminate the parmesan and mozzarella.

Ingredients:

• 2 tablespoons olive oil
• 1 medium onion, finely diced
• 1 medium red pepper, finely diced
• 2 Roma tomatoes or ½ C. grape tomatoes, finely diced
• 6 medium zucchini, halved lengthwise
• 1 - 2 sprigs fresh thyme leaves
• salt and pepper to taste
• 1 cup baby spinach leaves, chopped
• 1 cup cooked red quinoa
• 3 - 4 large fresh basil leaves, torn
• 1 tablespoon Parmesan, grated (optional)
• ½ cup mozzarella, grated (optional)

Directions:

1. Preheat your oven to 350 degrees.

2. In a skillet over medium high heat, add the olive oil, onion and red pepper. Reduce the heat to medium and sauté 6-8 minutes, just until the onion softens a bit.

3. Scoop just a bit of each zucchini out with a round scoop. Chop the scooped out bits up into a small dice put the zucchini aside.

4. Add the tomato, zucchini bits, thyme leaves and some salt and pepper to the pan. Continue to sauté for another couple of minutes. Add the spinach and stir until the spinach wilts down.

5. Remove the pan from the heat and add the cooked quinoa and sprinkle with some fresh basil leaves. Add the Parmesan if using. Stir to combine and set aside.

6. Line a baking sheet with foil or parchment for easy clean up. Arrange the zucchini on the sheet. Using a small spoon divide the mixture between all of the zucchini. Cover the baking sheet with foil. You can refrigerate at this point up to a couple of days if you'd like to serve it later. Otherwise, place the sheet in the oven and bake for 30 minutes, covered.

7. After 30 minutes, uncover and top each zucchini with some mozzarella. Place the sheet back in the oven and bake for another 10 minutes.

If I Had $200 To Spend On My Health, What Would I Buy?

Last night at a dinner party I was asked a terrific question:  "If you had $200 to spend your own health and wellness, what would you buy?" 

I love this question, because it – very simply – cuts to the chase.  It allows me to share with you what I value most in a health and wellness plan to help you look and feel your best!

So here is how I would spend my $200..........

I would start every day drinking two cups of water with lemon and an Energizing Green Drink   $2.26/day. 

(Note:  I already have a high powered blender!  If I didn't have a blender for my smoothies, I would buy that first.  Wow.....$200 goes fast)

Smoothie Ingredients that I buy every week:

• Almond Milk $4.99 (or use water)
• 1 12oz box spinach $2.49
• 1 bunch kale $1.99
• 1 bag frozen blueberries $6.40
• 1 bunch of bananas $5.50
• 1 bunch celery stalks $2.00
• 4 honey crisp apples $4.00
• 2 cucumbers $1.78
• 4 - 6 lemons $2.50 for a 1 pound bag

(This is not exactly accurate because I also use various herbs, chia seeds, hemp seeds and coconut oil in my smoothie, but they last a long time, so I estimated)

Total = #31.64. $4.52 per batch or $2.26 per smoothie. 

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I would get A Fitbit to track my daily steps and I would do "at home" strength and stretch routines.  The Fitbit Flex is $70.00, but the steps are free!

I always tell my clients "You don't have to join a gym to stay strong, slim and healthy!"  If my budget was too tight for a gym or fitness classes, I would get a basic pedometer and set a goal of 10,000 steps per day (that's about five miles.)  I would do my my strength training and stretching at home for 20 minutes.

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I would take a high quality fish oil supplement   $30

If I was going to choose one supplement to take daily, it would be fish oil. Fish oil supplements are rich in the essential omega-3 fatty acids EPA and DHA, which are vital to good health. They support your body’s ability to prevent chronic diseases and help protect it against inflammation. They also promote a stronger immune system; they support cardiovascular, joint and vision health; they strengthen skin, hair, and nails. 

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I would get a great face oil to moisturize my skin.  $68

I can not live without my favorite face oil from Beautycounter.I have to admit, I was skeptical before I first tried putting an oil directly on my face.  I wasn’t sure it would work well for me......I was wrong!  My skin has never looked more soft, radiant and "glowy". Lightweight and silky smooth, this blend of seven natural oils moisturizes, nourishes, and helps firm skin. Fragrant jasmine oil replenishes moisture, while omega-rich argan oil helps minimize the appearance of fine lines.

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Looking For A Private Consultation To Jumpstart Your Health And Wellness?

Call me for a FREE Breakthrough Session and let's figure out a plan that will work for you!

Spring Time Asparagus Soup

A creamy asparagus soup with fresh herbs and tangy lemon juice - the perfect soup for spring! Not only is this soup incredibly flavorful and creamy, but it also happens to be really easy to prepare - and contains just a handful of ingredients.

Enjoy this beautiful soup with a piece of crusty bread and a small side salad for a light and healthy meal.

Ingredients

• 1 medium onion, diced

• 2 tablespoon extra-virgin olive oil

• 1 large bunch of asparagus, trimmed and chopped into 1-inch pieces (about 3 cups)

• 2 and 1/2 cups of low-sodium vegetable broth, divided (chicken broth also works well)

• 1/2 cup of soaked cashews

• Juice of one medium lemon

• 1/4 teaspoon of fine sea salt

• Pinch of black pepper

• 2 tablespoons of fresh chopped dill or tarragon

• 1/4 cup of fresh chopped basil

• 1/4 cup of fresh Italian parsley

Directions

1. In a large pot, heat the canola oil over medium-high heat. Add the diced onion and sauté until soft and translucent (6 to 8 minutes). Add in the chopped asparagus and sauté another 2 minutes.

2. Add 2 cups of vegetable broth to the pan and simmer over low-medium heat for 5 minutes, or until the asparagus is slightly tender. Remove from heat and allow to cool slightly.

3. In a blender, add the remaining 1/2 cup of vegetable broth, the lemon juice and the 1/2 cup of cashews. Blend for 1 minute, or until the mixture is smooth. Add in the onion/asparagus mixture with the broth. Blend again

4. Add in the salt, pepper and fresh herbs. Blend another minute or so until the soup is creamy and smooth. Taste and season further. Re-heat soup in same pot, otherwise it's great at room temperature. Serve with a crusty piece of bread.

Why I love this:

Asparagus is s a very good source of fiber, folate, vitamins A, C, E and K, as well as chromium, a trace mineral that helps balance blood sugar. It's one of the top ranked vegetables for its ability to neutralize cell-damaging free radicals. This may help slow the aging process and reduce inflammation.

Another anti-aging property of this delicious spring veggie is that it may help our brains fight cognitive decline. Like leafy greens, asparagus delivers folate, which works with vitamin B12—found in fish, poultry, meat and dairy—to help prevent cognitive impairment. In a study from Tufts University, older adults with healthy levels of folate and B12 performed better on a test of response speed and mental flexibility. (If you’re 50-plus, be sure you’re getting enough B12: your ability to absorb it decreases with age.

Nutty Granola and Cashew Milk

Once in awhile we come up with a recipe that is an all around winner. It’s made from simple ingredients, it’s easy to make and everyone loves it. Chef Katie's Granola and Cashew Milk is one of those recipes. As a matter of fact, it has become the most requested recipe from our Whole Food Cleanse.

GRANOLA

• 1 cup raw unsalted almonds
• 1 cup raw unsalted walnuts
• 1 cup raw unsalted sunflower seeds
• 1 cup raw unsalted pumpkin seeds
• 1 cup dried cherries
• 1/2 cup shredded coconut
• 2 cups regular slow-cooking rolled oats
• 1 Tbsp ground cinnamon
• 1/2 tsp ground dried ginger
• 1 tsp. kosher salt
• 1 cup unsweetened applesauce
• 1/4 cup melted coconut oil

INSTRUCTIONS:

Preheat the oven to 350F.

Combine the almonds, walnuts, sunflowerseeds, pumpkin seeds, cranberries , oats, cinnamon, ginger, salt, olive oil, applesauce, & coconut oil into a mixing bowl.  Toss to combine.

Bake for 1 hour (stirring occasionally) until the liquid is evaporated and the nuts and oats are golden.

Take the baking dish out of the oven and let the granola cool completely. Store in a glass container with a tight lid in a cool dark place.

CASHEW MILK

• 1 cup raw cashews
• 4 cups water, divided
• 1 Tablespoon honey or maple syrup
• 2 Teaspoons vanilla
• Dash of sea salt

Soak the cashews in water at least 4 hours, or overnight in the refrigerator. Drain the cashews and rinse until the water runs clear. Add the cashews and two cups water to a blender. Start on a low setting and increase the speed until the cashews are totally pulverized. This could take 2 minutes in a high-powered blender or longer in a regular blender.

Blend in 2 cups more water, honey or maple syrup, vanilla extract, sea salt. If your blender can't totally break down the cashews, strain the milk through a fine mesh strainer or cheese cloth. Store the milk in a covered container in the refrigerator. It should keep for 3 to 4 days.

7 Natural Energy Boosters

Many of my clients tell me that they feel tired all the time.   They are overworked, stressed-out and exhausted thanks to jam-packed schedules and today’s go-go-go culture.

Sometimes, lack of energy can be related to something physical – you might need more sleep, better nutrition or more regular exercise.   Other times, it can be emotional issues that make us feel drained.

Many of us are living a life in which we are being pulled in countless directions and feeling distracted and burned out.  In that case, we may just need to slow down and recharge. 

Whatever it is, once we make a healthy shift back to balance it can be surprisingly easy to get your mojo back!  Here are some simple ways to get your energy flowing again.  I hope it helps........You deserve to feel great, and have the energy to focus on what's most important to you!

7 Natural Energy Boosters

Exercise - I know that this might be the last thing you want to do when you are feeling exhausted but I promise, regular exercise will actually boost energy levels. Physical activity sends oxygen and nutrients to your body’s cells, helping your heart and lungs work more efficiently and boosting your energy.

And remember, you don’t need to run a marathon to get the benefits — moderate levels of your favorite fitness activity will reap the good energy benefits, too.

Sleep - Most people need 7.5 to 8 hours of sleep per night to maintain good energy throughout the day.—yet the average American gets only 6.5. If you struggle to sleep, try a magnesium supplement which helps relax muscles and calm nerves. You can also try a sleep-promoting supplement such as melatonin or an herbal blend that includes valerian,.  Click here for more tips on getting your zzz's. 

Keep your water bottle handy - Even mild dehydration can make you feel tired and decrease your ability to concentrate. As a rule, you should drink half of your body weight in ounces each day, plus more if you are really active.  If that sounds like a lot, remember that fruits and vegetables, like watermelon and cucumbers are very hydrating! 

Check your Vitamin levels - The slightest drop in Vitamin D levels can zap your energy. Ask your doctor to test your blood levels of Vitamin D.  You should be in the 40-80 range. If your levels are low, start supplementing with 2,000 IU’s daily.  And for my vegan friends, you might need a B12 supplement to keep your energy system rev'd. 

Eat and drink well - The afternoon slump is often related to what you have had to eat during the day.  For all-day energy, eat a mix of nutrients at each meal, including plenty of fiber-packed veggies and fruits, protein and some healthy fat, found in nuts, seeds, avocados and olive oil.  Steer away from carbs like pretzels, bread, and sugary treats which can spike your blood sugar levels and crash your energy. 

It's ok to enjoy a little caffeine if you need an energy boost, as long as you don't over do it.  Try some green tea, black tea, kombucha or a few squares of dark chocolate for an afternoon pick me up.  All contain moderate amounts of caffeine to keep you going and lots of antioxidants too.

Breathe some fresh air - A study from the Journal of Environmental Psychology found that being outdoors increases feelings of vitality.  In the study, people who spend 20 minutes outside felt more energy during the day than those who spent the day inside.  2O minutes of sunlight actually boosts the oxygen levels in your blood stream and provides a healthy dose of Vitamin D.

Looking For A Private Consultation To Jumpstart Your Health And Wellness?

Call me for a FREE Breakthrough Session and let's find a program that will work for you!

Chocolate Covered Strawberry Smoothie

Even if you belong to the "Valentine's Day is a silly holiday invented by the card companies" camp, there is never a wrong time to spoil the ones you love or yourself with a little chocolatey goodness.

Chocolate Covered Strawberry Smoothie

• 1 1/2 Cup Almond Milk or Coconut Milk (unsweetened)
• 1 1/2 Tablespoon Cocoa Powder
• 1 Cup Frozen Strawberries
• 1 Banana, Frozen
• 1/4 Teaspoon Vanilla
• Garnish With Fresh Strawberries and Cacao Nibs

Why I love this:  Cocoa and strawberries are both antioxidant powerhouses. Not only are strawberries rich in the potent antioxidant vitamin C — just five large berries provide almost 59 milligrams of vitamin C, or 98% of the recommended daily value — but they’re also low in sugar. This means that they won’t cause the inflammatory spike in blood sugar that sweeter fruits can.

Spinach Soup

Ingredients:

2 Tablespoons butter or olive oil

1 leek, chopped

2 stalks celery, diced

1 potato, peeled and diced

4 cups low sodium chicken broth

2-3 large handfuls fresh spinach

Heat the butter in a large saucepan. Add the leek, celery and potato. Stir and put on the lid. Sweat for 10 minutes, stirring a couple of times. (low heat so the leeks do not burn)

Pour in the stock and cook for 15-20 minutes until the potato is soft.

Add the spinach and cook for a couple of minutes until wilted. Use a hand blender to blitz to a smooth soup.

Dark Chocolate Superfood Bark

Rich dark chocolate, salted and sprinkled with delicious and colorful superfoods:  This creamy, dreamy chocolate amazingness is the perfect treat for any holiday party or gift. 

INGREDIENTS:  dairy, soy, and gluten free, vegan

• 2 jumbo Medjool dates, pitted
• 1 tablespoon water
• 15 ounces dark chocolate (70-72%), chopped
• 1/2 cup almonds
• 1/4 cup goji berries
• 1-2 tablespoons hemp seeds
• sprinkling sea salt

INSTRUCTIONS:

Line a baking sheet with parchment.

In saucepan over medium heat, combine dates and water, stirring into a paste. Reduce heat to low, add chocolate, stirring until melted and fully combined with date paste. Remove from heat and cool slightly.

Pour onto parchment; using an baking spatula, spread in an even layer to desired thickness (this recipe is about 1/8 inch). Sprinkle with sea salt. Add toppings: almonds, goji berries and hemp seeds, so each piece of bark is covered. Allow to cool, break or cut into pieces.

I leave the bark overnight on the counter.  It will set, but still be slightly soft.   Cut into various shapes with a knife, then transfer to refrigerator to set completely.

Kelly's Healthier Hot Chocolate

Sometimes you need an energy boost…and sometimes you just need chocolate.

Healthier Hot Chocolate:  A rich and creamy chocolate treat, free of dairy and refined cane sugar.

Serves 1

Ingredients:

1 cup almond milk
2 tablespoons organic, unsweetened cocoa powder
Generous dash of cinnamon
2-3 teaspoons coconut sugar
pinch of sea salt

Directions:

Combine all the ingredients into a saucepan over high heat.  Keep stirring with a whisk until piping hot (avoid boiling).  Serve with a few marshmallows for a special treat.

Why I love this:

Studies have shown that cocoa powder is associated with decreased blood pressure and improved cholesterol levels.  These heart healthy benefits can be attributed to the flavonoids, powerful antioxidants, found in cocoa.  Cocoa powder also contains important minerals like copper, manganese, iron, phosphorus, and zinc.  Cinnamon contains essential oils with many health benefits and adds a delicious nutty flavor.

Recipe inspiration from this wonderful hostess and healthy mama!  My sweet friend and partner, Kelly Hollins.

Apple Pie Smoothie

Say "Hello!" to fall with my Apple Pie Smoothie!

Ingredients

1 apple quartered
3/4 cup plain Greek yogurt
1/4 teaspoon cinnamon
1/4 teaspoon cardamom
1/4 teaspoon nutmeg
3/4 cup unsweetened almond milk
1/2 tablespoon honey
1 scoop Vanilla Protein Powder (optional)

Combine all of the ingredients in a blender and blend until smooth. 

Thanksgiving Makover : 13 Healthier Recipes

on SALE

Happy Thanksgiving everyone.

I am looking forward to enjoying a long weekend off with friends and family!

I have been busy putting together recipes for a new 10-Day Detox program, working with so many amazing one-one clients AND putting together a HUGE program that will launch in the New Year.  Stay Tuned!

But what I'm even more excited about is the FREE Thanksgiving Menu I have created for you.  If you're looking for some healthier recipes to cook up for this Thanksgiving, I've got you covered!

This Thanksgiving-Ebook is my way of giving thanks - because having you read my emails every week, commit to my programs, order my beauty products and supplements, take on my challenges, cook up my recipes, and follow along in my social media world - is something I am INCREDIBLY grateful for.

YOU - make all that I do so fun, joyful and you keep pushing me to create more amazing recipes, programs and products that can help you be the healthiest and most vibrant version of yourself.

So - THANK YOU!

I hope you have an incredible Thanksgiving holiday and remember I’m here for a Free Breakthrough Session if you are looking for personalized support through the holidays.

Enjoy these delicious holiday recipes.

With gratitude,

Lisa C.

Sweet Potato Korma

Vegan, hearty and delicious A great dish for the chilly fall evenings! 

Recipe inspiration from Naturally Sassy

Ingredients:

• 1/2 cup cashew nuts (soaked)
• 1 cup coconut milk
• 2 tbsp coconut oil
• 1/2 cup water
• 12 oz can chickpeas
• 4 cups spinach
• 1 cup peas
• 1 sweet potato pealed and chopped into cubes
• asparagus spears (about a cup of diced spears)
• good pinch of salt and red pepper flakes (if you like heat)

For curry base:

• 1/2 tbsp oil
• 1 tsp garam masala
• 1 tsp cumin powder
• 2 tsp turmeric
• 1/4 tsp chili powder

Peal and chop the sweet potatoes. Boil the sweet potatoes for 20 minutes or until soft. In a blender process the cashew nuts, coconut oil, coconut milk, water and curry base. In a wok with a drizzle of olive oil, add all the vegetables continue to stir till soft. Add the korma sauce, heat and serve. Season with salt. Serve with brown rice if desired.

Celery, Grapefruit and Peanut Salad

Meet my new favorite salad.

Steve and I sampled a delightful dish at Aspen's newest restaurant, Bosq last week.  It was a salad that included nothing but celery, grapefruit and peanuts. Hmm. I wasn't so sure about that combination of strong flavors! But you know what? It all works — so simple, so crunchy, so cold and refreshing!

I didn't have the recipe so I did my best to recreate it.   Adding just a tiny, tiny pinch of sugar mellows out the grapefruit's bite, and makes the celery even more juicy. This is key:  The juice of the grapefruit coats the salad, along with a drizzle of olive oil, and forms the dressing.  I served it over a bed of Arugula.

Celery, Grapefruit and Peanut Salad

Serves two

• 6 celery stalks
• 1 grapefruit
• Pnch of sugar
• Extra virgin olive oil
• Salt and pepper
• Handful of peanuts (served on the side)
• Arugula for serving (optional)

Slice the celery thinly at an angle using a sharp knife or a mandolin. Cut the ends of the grapefruit then stand it on one flat end to carefully slice away the peel. Cut into slices or segments, Toss the sliced grapefruit and celery thoroughly in a bowl. Season with a pinch of sugar, olive oil, salt and pepper. Keep in the fridge until ready to serve.  The juice from the grapefruit melds with the olive oil and makes a wonderful dressing.  Top the salad with a sprinkle of peanuts.

Don't forget: this salad should be served cold!

Chef Katie's Pea Soup

The most requested recipe from our Whole Foods Cleanse…..Chef Katie’s Pea Soup

INGREDIENTS:

• 1 tbsp coconut oil
• 1 sweet yellow onion, diced
• 2 leeks, dices
• 2 tbsp grated fresh ginger
• 1 head fennel, sliced
• 4 cups vegetable broth
• 1 can coconut milk
• 5 cups sweet peas (or 2, 10 ounce bags)
• Salt and Pepper to taste

Sauté onions, leeks, fennel and ginger in coconut oil for 10 minutes until translucent. Add broth and coconut milk and cook for 40 minutes covered. Add frozen peas and set aside. Blend.  That’s it!  Delicious served cold or hot.

Why I love this:  Peas are Green peas are a very good source of fiber vitamin K, manganese,  vitamin B1 and B6, copper, vitamin C, phosphorus, and folate.  They are also an excellent choice for vegan protein.  Ginger promotes digestion and helps to heal stomach issues.  Fennel is rich fiber, potassium, folate, vitamin C, vitamin B-6 and phytonutrients.   Coconut oil and coconut milk are a great source of lauric acid……The Good Fat!