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December 12, 2017

This easy recipe makes a delicious side dish for your special holiday meal. It can be assembled ahead of time and baked at the last minute. Makes 4 servings (even though the picture only shows 3!)


Ingredients:


1 lb asparagus, washed and the tough ends trimmed
4 oz full fat cream cheese, brought to room temperature (I used Organic Valley brand from pasture raised milk)
4 oz nitrate/nitrite free prosciutto (I used Applegate Naturals)
1 large clove garlic, minced

extra virgin olive oil

sea salt

fresh ground black pepper

Instructions:

Preheat your oven to 375° F.

In a small bowl, mix the cream cheese and minced garlic.

Carefully lay 2 slices of prosciutto on a cutting board, one on top of the other. Use a butter knife to spread 1/4 of the cream cheese mixture evenly across the prosciutto.

Bundle 1/4 of the asparagus in your hands. Start at one end and roll the bundle to wrap in prosciutto.

Place on a parchment lined or greased baking sheet. Drizzle the unwrapped ends with olive oil and sp...

August 29, 2017

A great salad dressing can make eating veggies more enjoyable. Having one or two ready in the fridge makes putting together a quick salad much easier.

Making your own is easy and takes less than 10 minutes.  It's a great way to make sure you are eating good quality, real food ingredients. One problem with store bought dressings is that they are usually made from inexpensive, low quality oils that don't support your optimal health.

This recipe tastes great on a fresh green salad or drizzled on tomato, basil and mozzarella. Another idea is to toss veggies in it before roasting in the oven.

Balsamic Vinaigrette Ingredients:

3/4 cup + 1 TBS extra virgin olive oil

1/4 cup balsamic vinegar

1-2 TBS basil, finely minced

1 clove garlic, crushed or finely minced

1/4 tsp unrefined sea salt

1/4 tsp fresh ground black pepper

1/2 TBS stone ground mustard

1/2 tsp honey

Instructions:

Put all ingredients in a jar (I used an 8oz mason jar), put the lid on and shake. Store in the refrigerator and use within a we...

This vanilla coconut chia seed pudding is topped with berries and nuts. It is nutrient dense as well as delicious, quick and easy! It takes 5 minutes to make the pudding the night before and 2 to put it together in the morning.

Ingredients:


For the coconut chia seed pudding: 
1 1/2 cups full fat coconut milk
1 tsp vanilla
1/4 cup chia seeds


For the topping:
1 1/2 cups berries (defrosted if using frozen)
3 handfuls of your favorite nuts


Instructions:

Add coconut milk, vanilla and chia seeds to a jar with lid. Make sure your jar is big enough to have room for shaking once full of ingredients. Shake vigorously until mixed well. Refrigerate overnight to thicken.

In the morning divide the pudding among 3 bowls. Top each with 1/2 cup berries and a handful of your favorite nuts. Enjoy!

If you enjoy this recipe, there's more in my e-cookbook, 31 Whole Food Dinner Recipes (that happen to be gluten free, grain free and are almost nightshade free). You can get the e-book here.

February 23, 2017

     Yesterday I was interviewed for a local radio show called Kathryn's Kitchen. It will air Friday March 3, sometime between 9 and 9:30 am, during The Point. Soon after, it will be available to listen to for a month here.

     We talked a little about what I do as a Nutritional Therapy Practitioner. I also shared this recipe for Indian Cabbage.

    Every ingredient in this recipe has multiple health benefits. To name just a few...Mustard seeds, cumin seeds, coriander, cabbage and lemon support digestion. Turmeric is a powerful anti- inflammatory that supports the liver and digestion. Coconut oil is a healthy fat that is quickly and easily absorbed and provides lasting energy for our body and our brain. It also has anti microbial-properties. Sea salt helps us have the right balance of fluid inside and outside our cells.

Indian Cabbage (serves 6 as side dish)

Ingredients:

1 medium head of cabbage, shredded

2 Tbs. unrefined coconut oil

1/2 tsp. whole c...

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