Step into Summer with these Smoothie Recipes

Step into Summer with these Smoothie Recipes

Happy Summer Solstice upon us! It's so nice to finally be seeing life again here on Cape Cod. As with the Vata (winter) to Kapha (spring) seasons of Ayurveda, where we naturally moved from heavy, heartier foods to lighter, more astringent foods to help us detox from the weight of winter, we now move from Kapha to Pitta (summer) season.

Smoothies are a great way to do that.

A Simple, Satisfying, Supercharged Breakfast

A Simple, Satisfying, Supercharged Breakfast

Inspired by my friend Natalie, who's a super cool Beach Body Coach with tons of awesome recipe inspiration, I amped up my vata-pacifying breakfast of almond butter and honey, and spruced it up with banana slices and bee pollen! The end result: Pure perfection!

For the Love of Fall {and all things pumpkin!}

For the Love of Fall {and all things pumpkin!}

My most favorite time of the year is fall, especially here in New England! I live for anything pumpkin, hearty, and warm, so as we wind down this season, and transition into winter, let's celebrate with food!

New Breakfast Delight

New Breakfast Delight

Good Morning! Breakfast was originally designed to 'break the fast' - 12 hours without food. So as you start your morning, it's best to eat something that's gentle on the stomach. Ideally, starting your morning with a cup of hot water and lemon to cleanse, and then slowly take in your 'spiritual meal', as Ayurveda refers to it.

Cooking Quickly with Quinoa {Recipe inside}

Cooking Quickly with Quinoa {Recipe inside}

I am ALL about quick and easy meals to make in a pinch - I just have to be sure I'm stocked with essentials to do so! Quinoa is one of those essentials, so are lemons, olive oil and rotating seasonal veggies. I usually shop once a week to pick up whatever needs replacing, which makes for a simple, mindful kitchen set up. If you need help with yours, just let me know - we can do a grocery and kitchen set up sesh (+ a diet assessment and menu plan too ;).

Choco-Blueberry Superfood Smoothie

Choco-Blueberry Superfood Smoothie

My boyfriend makes THE BEST smoothies! I don't know how he does it, but I guess it's just his natural artistic talent at work! While I don't particular like to drink cold drinks (not good for my vata ayurveda consitution), this is always a nutritious, delicious, satisfying breakfast, snack, or dinner that I do so enjoy

Super Simple {+ Intuitive} Roasted Vegetable Salad Recipe

Super Simple {+ Intuitive} Roasted Vegetable Salad Recipe

One of my rotating lunch options in my menu plan is a roasted sweet potato topped with ghee, and pan fried tempeh with a side of kale.

The other morning, I woke up thinking that's what I would make to bring to lunch with me, but quickly found out that I didn't have either one in the kitchen (eeek!), so I had to resort to intuitively whipping something up!

Here's what I assembled after scanning my options, and working in my allotted time frame / plan of action:

Menu Planning {+ Recipe}: A Nourishing and Tasty Lunch Idea

Menu Planning {+ Recipe}: A Nourishing and Tasty Lunch Idea

As most of you probably know already, I have practiced the art of cooking and eating through Macrobiotics, and Ayurveda, to heal myself with food.

Ayurveda literally translates to mean, "the study of life", and is derived from the Indian / Yogic culture, while Macrobiotics translates to mean, "The Big Picture of Life", which is derived from Chinese Medicine, and actually initially derived from Ayurveda.

Ayurveda came first, as did Yoga, when the first inhabitants of the world were learning how to take care of themselves, but once the sages expanded outward towards Asia, new methods of preventing disease were discovered.

Kick that Cold with these {Natural} Remedies

Kick that Cold with these {Natural} Remedies

As much as I like to think I have a strong immune system as a result of doing many self care practices (harmonyum healing, yoga, eating organic, locally and with the seasons, and chiropractic care) to keep me healthy, it was inevitable that I came down with a cold last week, after many of my co-workers at the salon did, and with what the risks of working in close proximity to people all day will eventually do. The fall is also that time of year when we're transitioning from the heat to the cold that our bodies will naturally detox the build up of an imbalance, and germs and viruses start flying around! Here's my remedies: 

Gluten Free, Paleo Friendly Zucchini {or Pumpkin} Bread

gluten free, paleo zucchini bread As we harvested the last of our zucchini's at the end of summer, I took full advantage of baking a healthy rendition of zucchini bread and posted it on my instagram. I haven't gotten around to actually posting the full recipe since then, and now we are in full blown PUMPKIN MODE!!!!

So, today I will provide you with both my fave baked good recipes: Zucchini Bread and Pumpkin Bread!

The quickest, healthiest recipe I found after a quick look online for gluten free, paleo friendly zucchini bread was by this blog: 

Ingredients:

1 1/2C almond flour

1 1/2tsp baking soda

1/2tsp salt

1tsp cinnamon

1C grated zucchini (water squeezed out)

3 eggs (cafe free and organic preferably)

3TBS maple syrup (grade b and organic preferably)

1 banana - mashed

1TBS coconut oil

*my option: sprinkle walnut pieces and carob chips in and on top for extra yum!*

Directions:

Preheat oven to 350 and grease bread pan with coconut oil. Combine dry ingredients and set aside. Combine wet ingredients besides zucchini in a stand mixer and beat on medium for 2 minutes. Add zucchini and mix until well combined. Pour dry ingredients into wet and mix until well incorporated. Add handful of walnut pieces and handful of carob chips and mix together. Pour into pan and bake for about 35-40minutes or until a toothpick comes out center clean. Let sit for 5 minutes and cool on wire rack. Enjoy!!

Pumpkin Bread {or pumpkin anything} is my FAVE!!! This recipe is from / inspired by Alicia Silverstone's book, The Kind Diet.

Ingredients: 

5C pumpkin puree

2C maple syrup

2 eggs

1C almond milk

3/4C safflower or coconut oil

1tsp vanilla

4C gluten free flour

3tsp baking soda

3tsp baking powder

1TBS cinnamon

1tsp nutmeg

3/4C carob chips

1C walnut pieces

Directions:

Preheat oven to 350 and grease bread loaf pans. Combine the pumpkin puree, sugar, eggs, milk, oil and vanilla extract in a mixing bowl. In a separate bowl, combine the flour, baking soda, baking powder, cinnamon, nutmeg, and most of the carob chips and nuts if reserving some to sprinkle on top. Add the wet ingredients to the dry until just combined. Fill the pan with the batter and top with reserved carob chips and nuts. Bake for 45 minutes or until the top springs back when pressed with a finger. Let the loaf cool for a few minutes, then turn out onto a baking rack to cool completely. DELISH!!

For another pumpkin bread or muffin alternative, see this post from last fall, and check out more recipes and menu planning for healthy eating inspiration! To schedule a diet assessment with me, please click here.

KATE-SIGNATURE

A Healthy, Gluten-Free, Dinner and Dessert {Recipes}

20150803_172514 What to do with our abundant Peach Harvest?! Bake Dessert, of course!

When I was deep in my Macrobiotic/Vegan eating craze, I looked for any opportunity to eat sweets! Alicia Silverstone's cookbook, "The Kind Diet" was my favorite go-to for super easy, fun, yummy, healthy food!

I loved her recipe, Peach Crumble, and thought of it right away when we harvested our peaches! We didn't have everything on hand, so I made some substitutions and I think it came out even better than I remembered! I made it gluten free by only using brown rice flour (and not quite as much crumble), and I switched out the apple juice for tart cherry juice instead (an extra anti-inflammatory bonus), used only maple syrup and peaches as the sweetener, and opted for coconut oil instead of safflower oil.

peach crumble

peach crumble

Here's how the recipe looks, inspired by Alicia's:

Serves 4-6.

Ingredients:

The Filling:

4C sliced peaches

1 1/4C tart cherry juice

2TBS kuzu

1tsp lemon juice

2tsp vanilla extract

pinch of sea salt

The Topping:

1 1/2C gluten free rolled oats

1C brown rice flour

1/4tsp sea salt

1/4tsp ground cinnamon

3/4C coconut oil

1C maple syrup

1C chopped pecans

Directions:

Preheat oven to 350. Place peaches in 9in baking pan. Reserve 1/4C cherry juice in small bowl. Heat remaining 1 1/2C in saucepan. Place the kuzu in with the reserved cherry juice and stir with a fork until it dissolves. Whisk the kuzu mixture and lemon juice into the hot cherry juice, stirring continually to prevent lumps from forming. Bring to a boil, then reduce the heat and simmer for 2 minutes. Turn off the heat, and add the vanilla extract and salt. Pour over peaches in the pan.

To make the topping, combine oats, flour, salt, and cinnamon in a large bowl and set aside. Heat th eoil and syrup together in a separate pan, then pour over the flour misture and mix well with a whisk. Stir in the nuts. Crumble the topping over the fruit, then cover the pan with foil and bake for 30min. Remove the foil and bake 15-25min longer or until the topping is golden and the fruit filling bubbles a little.

We also made peach, tomato gazpacho, but we'll have to see when Paul is ready to give up his culinary creation before I share! ;)

sun gold tomatoes

Our Sun Gold Tomatoes are GLORIOUS, as are our zucchini's, so I thought it would be the perfect opportunity to make a Zucchini 'Pasta' dish, inspired by this recipe I received in my inbox from The Joyful Belly last week. Since I didn't have all the ingredients on hand, I decided to make this raw vegan pesto I found online, and add some tomatoes to it, and OMG it was sooo delish!!!

zucchini tomato pesto pasta

Here's the recipe:

Pasta:

2 Zucchini's made into 'zoodles' by slicing them with a veggie peeler on all sides, until you reach the seeds.

1 Summer Squash sliced the same as above

1-2C halved sun gold tomatoes

Pesto:

5 garlic cloves

1 1/2C basil leaves

1/3C olive oil

1/3C nutritional yeast (great B12 boost and cheesy substitute)

1C pumpkin seeds

3/4tsp sea salt

Directions:

Combine veggies in a bowl. You can toss in some olive oil and heat on a saute pan on medium for a few minutes to warm and wilt everything, or just leave it in bowl and eat raw. Add all the pesto ingredients to a blender and add 3/4C water to whizz together. Pour over veggies and enjoy!

So, there you have it, a farm fresh dinner and dessert from our house to yours! May you enjoy the fruits of your labor and get closely connected with food, with the source of prana / life force energy and with yourself through this beautiful practice of self care ~ growing your own food and cooking.

Click here for more menu planning and recipe inspiration.

In good health,

KATE-SIGNATURE

 

The Benefits of Eating From Our Garden! {Recipes and Health Tips Included}

Harvest Bundle I feel so connected to the Source of all things now that I've been learning and tending to our abundant garden!

I feel so in tune with the cycles of life, with the birthing/mothering and flowering of a fruit/veg, the importance of everything starting from a seed, the cultivation process, and directing prana/chi/sunlight energy to what we want to grow or create by pulling weeds and creating that space for life force to flow. I could go on and on, but alas, you cannot beat eating seasonally and locally for the best health and wellbeing benefits!

We are filled with such a sense of deep appreciation when we bring our harvest basket inside! Then it's time to get creative and cook! Here's what we've been up to:

~We have kale and snap peas coming out of our ears right now! (Below is the pic of the bonus kale that started growing out of our compost pile!!! Wahe Guru!)

compost pile

Kale is a bitter veg which is known to detox the liver according to Chinese Medicine and Macrobiotics. It helps reduce inflammation in the body and alkalizes the blood which gives you clear skin (more info on that here) and keeps the immune system strong. It's also very cooling and cleansing according to Ayurveda practices, so it's best to eat lots of it in spring and summer to balance pitta and kapha doshas!

Here's what we do with our Harvest:

~We like to make a Kale / Avocado 'Smash' Salad. In a bowl, throw roughly chopped kale, an avocado, some olive oil, salt and lemon and massage it all together with your hands so it slightly cooks and wilts down. Maybe 3 minutes or so. Your hands will be really slimy after but it tastes so good!!

~Kale Chips. We've made so many different batches by mixing together different combinations in a bowl and then laying them out on a screen to place in our food dehydrator. We like a sesame oil and ginger combo. Or maple syrup, olive oil and balsamic vinegar. Or cashew paste (cashews blended with water, onion powder, and salt).

~ Sage Saute. In a pan, we melt ghee and cook the kale in it along with chopped sage. Great Combo!

snap peas

~We've been harvesting radishes and snap peas and making a macrobiotic blanched salad out of it with an ume vinegarette dressing. It's so simple and so yummy, and can be used with any combination of round, root, and leafy vegetables. Blanched salads are recommended to eat once a day in the practice of Macrobiotics because it has an uplifting effect on your health and mood. Radishes are very strong and heating when eaten raw but have a diuretic and detoxing effect when slightly cooked this way. Eaten together with snap peas tastes delightful and is very alkalizing to the blood! Perfect for Summer! *Raw snap peas also make a great vehicle for hummus dipping!*

Bring a pot of water to boil and submerge the snap peas in it until they turn bright green. Take them out with a slotted spoon and let them cool on a plate. Bring the pot to a boil again and drop in the halved radishes and let them cook for about 3 minutes. Finish by drizzling with 1tbs Olive Oil and 1tbs Ume plum vinegar (a macrobiotic favorite) whisked together.

We have tons of romaine which Paul grills with olive oil, a little goat cheese, and balsamic glaze. My FAVE!

zucchini

We have gorgeous zucchinis happening right now too that we saute in ghee and season with fresh dill. Did you know that Dill is beneficial in calming your nervous system, relieving stress and overstimulation and supports your brain, according to ayurveda?

green beans

Hello Green Beans!!! We like to steam them and toss with olive oil and fresh thyme.

borage flower

Borage is taking over our garden!!! It is an amazing edible flower  that we throw on our salads and also juice along with kale, cucumber, mint and lemon for a cooling drink. The health benefits are endless. Among them are that they reduce fear and encourage you to speak your truth! Pretty cool, huh?! Not to mention that they enhance the garden in so many ways!

It's so wonderful to be eating straight from the garden because it ignites some creativity in the kitch so you can be intuitive with the gifts of nature and in harmony in life! It also helps to appreciate food so much more wherever you go out to eat, and encourages you to always source local, fresh food for the best health benefits! I do believe that everything starts with food!

Stay tuned for more harvesting and creating! And be sure to sign up on my mailing list to receive notification for when we have a farm stand and farm to table dinner parties! :)

*Photo Cred (except the first pic) to the handsome and talented boyfriend of mine* <3

KATE-SIGNATURE

Health: A Healthy, Homemade Pizza

ezekiel pizza Pizza is just fun, isn't it? It's comfort food that hits the spot no matter what! Why not have it all with a healthy version? I believe that cooking at home centers you and keeps you at your healthiest, but healthy doesn't mean you have to sacrifice fun and enjoyment!

I took a private cooking class in L.A, a few years ago where she talked about having a rotating dinner menu to rely on during the week. I love that idea, and think we should all have at least 3 or 4 dinner options to rotate through and rely on! She encouraged having healthy pizza, or taco nights using the most nutritious ingredients, and why not?!

We did just that a couple weeks ago made with whatever we had on hand: ezekiel wraps, sundried tomatoes, goat cheese, grass-fed ground bison, peppers, onions, garlic and broccoli.

Simply preheat the oven to about 400 degress. Place an ezekiel wrap on a piece of foil and use a sauce (we used a sundried tomato paste, but you could use a can of tomato paste or pesto) to coat as the first layer.

In a saucepan, brown your grass fed ground bison or beef and layer that on top of the sauce.

Arrange your veggies as you'd like, using whichever variety you have on hand.

Sprinkle with salt and crumbled goat cheese on top so it melts in the oven.

Place your foil on a baking sheet and bake for about 10-15 minutes or until browned and crispy. Slice and serve your personal size pizzas! So good! So easy!

Menu Planning is essential for well being. Having meals you can turn to and a stocked kitchen you can rely on on a weekly basis keeps you grounded and rooted in self care practices. You still have wiggle room for eating out and indulging, but you can stay true to what works for you at home.

Click here for more menu planning ideas, and here for recipes.

Bon Appetit!

KATE-SIGNATURE

 

Health: Anti-Inflammatory Bedtime Drink Recipe

Golden Milk TeaFor the love of Ayurveda and all of it's wisdom! This Golden Milk Tea is so cozy and relaxing to drink before bedtime. Turmeric is the mother of anti-inflammation, along with ginger, and together, they make a great immune boosting duo! I don't know how I came across this particular recipe, but nevertheless, I made it, and have also tried some other variations along the way, but I think this one is my fave!

Serves 2:

2C almond milk

1tsp turmeric powder

1/4tsp black pepper

1inch ginger grated

1tsp raw honey to sweeten after all ingredients are heated up in a saucepan on the stove.

Whisk ingredients together and heat over medium till it starts to bubble, then turn it down to simmer for 5 minutes. Strain the ginger, add the honey and enjoy! <3

Check out the article for the low down on all the health benefits of this drink, and see more of my fave recipes here!

Enjoy some self care and self love with this delightful tea!

KATE-SIGNATURE

Health: An Ayurveda Resource + Recipe

carrot ginger parsnip soupJoyful Belly Ayurveda is a great website and tool for learning all there is to know about the amazing lifestyle of living a balanced, harmonious, healthful way of eating and being. If you sign up for their newsletter, you'll receive weekly inspiration on the latest tools for staying healthy through the changing seasons.

As we transition into spring, we can start lightening up with brothy soups and keeping our immune systems and digestive fire strong with garlic and ginger!

Here's the link to the recipe I received in my inbox that I made last night. It was perfect and just what this overindulgent chocolate eating girl needed! ;)

Be sure to take a look at all the ayurvedic notes in the link! There are so many wonderful words of wisdom in them!

In good health my friends!

Sat Nam.

KATE-SIGNATURE

 

Happiness: Moods, Menses and the Moon {includes remedies}

moon madness gladness teaAs I sit here and write, I am drinking my "Moon Madness Gladness" Tea from the local herb shop here on Cape Cod to balance the effects of my period. The ingredients include: Bupleurum, Wild Yam, Ginger, Dandelion root, Licorice, yellow Dock, Dong Quai, Vitex berry, Orange peel.moon madness gladness tea ingredients I have recently been getting regular periods again (Yay!) after losing them for a couple years, due to my Macrobiotic diet. (I was told my body needed to cleanse itself and therefore my reproductive system took a back seat.) Ever since incorporating a more Ayurvedic diet and lifestyle, I've been able to nourish my depleted Vata and Pitta reproductive system. Now, I've completely synced up with the cycles of the Moon, and I'm realizing just how important it is to do that as a woman ~ to be soft and fluid and receptive (the qualities of the moon)!

The woman, or the feminine energy, is ruled by The Moon. Conversely, the man/masculine energy is ruled by The Sun. As beings, we encompass both energies, but as a woman, we nurture and support life itself! The Moon is that powerful!

A healer friend of mine told me recently, that when women are PMSing (and during their menses) they are the most powerful versions of themselves. It's ironic then, the stigma thats placed on women in society during this time of the month. There is so much to learn from this intuitive place of power.

The Moon rules the tidal changes ~ the water energy that allows us to ebb and flow through our emotions, and it's what increases our intuition and heightens our sensitivities during the Full Moon. It makes sense that the Moon has such an intense effect on us beings here on earth, because as humans, we are made up of 80 percent water. The Moon is talking to us, so we need to harness the capacity to LISTEN to her. She comes to us in our dreams so it's important to journal them so we can learn.

The Moon is a neutral energy. It's associated with emotions and feelings. It ebbs and flows. It waxes (2 weeks from new moon to full) and wanes (2 weeks from full to new). It feels. It nurtures. It's changeful. Moon energy can cause indecisiveness, moodiness, and stagnation. When a woman is totally in sync within herself, her period should then sync up with the moon's cycles - starting her period on the new moon, and ovulating during the full moon...aahh nature and the universal forces of energy, you are just so cool!!

Every Monday we feel the universal energy of the Moon, and 53 days after your birthday (following your Sun period), you will feel the effects for 52 consecutive days. Our own feelings and emotions become heightened and sensitized just like that of the Full Moon effects, so be mindful that you may experience being extra moody, extra indecisive, you may get more headaches, and be super sensitive or emotional.

The best things to do when under the Moon energy is:

Drink lots of water!

Let go of emotions ~ let them pass through you by breathing!

Do left nostril breathing to access the lunar energy (blocking your right nostril with your right pointer finger and breathing only through your left)

Make a conscious effort to keep yourself cool and fluid, like water.

Take walks near water to help.

And know, just like everything, the emotion will soon pass, so BREATHE and FEEL the amazing qualities of the Moon and get in touch with your feminine energy.

I suggest reading this article about women and their cycles.

Banyan Botanicals

A few teas and tonics to nourish your Moon energy are:

Cardamom Rose Women's Health Tonic from Alicia Diaz of Banyan Botanicals

1C almond milk

1C hot water

1tsp cardamom

1/2tsp ginger powder

1/8tsp rose water (food grade)

1tsp coconut oil

(pinch of natural sweetener (cane sugar/honey)

Pour hot water over the rose petals, cardamom, ginger and coconut oil then add the almond milk, rose water and natural sweetener and stir.

Blissful Women's Smoothie given to me from my Ayurvedic Practioner, Julie Wardwell

1-2 tbsp soaked organic Sesame Seeds (best if soaked overnight and prefer black colored)

4-5 tbsp organic Coconut Flakes (for extra smooth texture, you can soak the flakes for 2 hours)

4-6 organic Medjool Dates

1/2 tsp organic Vietnamese Cinnamon powder

1/2 tsp freshly grated organic Ginger Juice

1/2 tsp organic Amalaki powder

1/4 tsp organic Shatavari powder

Water as needed

Blend away…this smoothie’s thick and creamy texture is an indulgent treat to the taste buds. Consuming soaked sesame seeds is considered a treasure in Ayurveda during this time of the month. Excellent during heavy menstrual days as they help in reducing cramping and heavy flow. And yes, these seeds are one of the highest source of iron. A word of caution, sesame seeds are warming in nature, in order to get the benefits of regulating the menstrual flow they must be mixed with a natural sweetener to have the right effect. Dates and sesame seeds go very well and taste amazing!! Coconut flakes are cooling to the body which offsets the warm quality of sesame seeds and also helps in hormone balance.

Shatavari “the” most valuable and versatile herb for all phases in woman’s lifetime. One can proudly say this herb is Ayurveda’s gift to all women! It is an excellent vata and pitta pacifier. The steroidal-saponins in this herb help in regulating menstrual cycle.

Amalaki (also known as Indian gooseberry) is popularly used for its highest source of Vit C. This herb helps to rebuild new tissues and increase red blood cell count. I like to use this in my smoothie mainly because it has all the five of the six tastes (except salty) to keep my appetite balanced and nourished during this time of the month.

Enjoy, and bask in the lunar energy!

 

KATE-SIGNATURE