Meal Planning

Carrot, Turmeric and Ginger Soup

Anti inflammatory, antioxidant rich, nutrient dense soup with simple ingredients!

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INGREDIENTS (4 -6 SERVINGS)

4 cups organic chicken or vegetable broth

2 cups carrots, roughly chopped

1 medium onion, roughly chopped

2 cloves garlic, minced

2 tbsp avocado oil or extra virgin olive oil

1 tbsp turmeric powder

1 tbsp Himalayan salt

1 tsp fresh ginger, minced

1 tsp onion powder

1 tsp garlic powder

Fresh ground pepper to taste

Fresh parsley for serving.

Option: 1/2 cup almond or coconut milk for extra creaminess


METHOD


Heat up a large pot on medium heat

Add oil and minced garlic. When fragrant add onion, carrots and seasonings.

Cover and let cook for about 10 minutes.

Uncover, add broth and stir well then increase heat until soup starts boiling.

Reduce heat to a simmer, cover for about 20 minutes or until carrots have softened.

Let rest, then place soup into a large blender ( I use a ninja blender) or using an immersion blender, blend soup until smooth and no chunks of carrot or onion remain.

Place back in pot and add 1/2 cup almond milk or coconut milk for creaminess.

Simmer for a few minutes then serve topped with fresh parsley.



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~ K







Gluten Free Waffles

I’ve been working on perfecting a dairy-free and gluten free waffle/pancake recipe forever and I’ve finally done it.

It can be tricky using GF flour to get the same consistency and fluffiness of conventional pancakes and waffles but these come really close - you can’t even tell!

Plus they can be paired with savoury or sweet toppings and totally freezable for a few weeks!

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Ingredients - Makes about 8 small waffles or pancakes

1 1/2 cups all purpose gluten free flour

3 teaspoons baking powder

1 tablespoon coconut sugar

1/2 teaspoon Himalayan sea salt

Dash of Ceylon cinnamon

1 large free range egg

1 1/2 cups non-dairy milk - I used Califia Farms unsweetened coconut milk

1-2 tablespoons coconut oil - or spray oil if using waffle iron

Method

Combine all dry ingredients in a large mixing bowl.

Make a well in the dry ingredients and drop in egg and milk of choice. Whisk thoroughly until a batter forms. Batter should be thick but also a bit runny although not as runny as conventional pancake batter *add a bit more milk if consistency is too thick.

Heat a large skillet on medium and add half the coconut oil.

Place dollops of batter in the skillet and cook for about 2 minutes on each side - until golden brown.

Top with whatever you like! Some suggestions:

- Nut butter - love mine with almond butter or sunflower seed butter

- Fresh or frozen berries and yogurt - I used Yoso Vanilla Cultured Coconut here

- Maple syrup, egg and bacon - savoury and unreal!

Intermittent Fasting

Decreased cravings, increased energy and sustainable weight loss are some of the benefits I've noticed while practicing intermittent fasting over the past several months. Intermittent fasting should not be considered a diet, but a lifestyle. It is a form of daily time restrictive eating that is typically done as a 16 to 18 hour fast with a 6 to 8 hour eating window. During a fast, such as when we sleep, the body has ample time to digest, absorb nutritients and effectively eliminate toxins. Prolonging a fast for several more hours ensures there is no putrefaction within the gut which aids in bowel regularity. Detoxification due to fasting also helps increase energy, improves quality of sleep and has been shown to reduce the effects of tension and anxiety.

I would advise to ease gradually into IF if you're trying it out for the first time as blood sugar levels need to adjust especially if you're used to having a large breakfast first thing in the morning. IF isn't for everyone, especially not diabetics, consult a doctor if you have questions regarding IF. 

Here's my full day of eating :) 

I'll usually start my day off with a full glass of filtered lemon water and a coffee. Lately, I've been trying "bulletproof" coffee made with grass fed butter, coconut oil or MCT oil, and quality coffee.

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Meal 1 - 1 - 1:30 PM

  • Egg - pan friend in grass fed butter topped with some chia seeds
  • Avocado - half
  • Tomato - sliced
  • Arugula and leafy greens. 

Healthy fats, plenty of energy and satiation. I'll usually pair breakfast with a protein shake with almond milk since it's generally after a workout. 

Snacks - 2:30 ish

  • Handfull of almonds
  • Berries with yogurt 
  • Chia pudding

Generally one of these will do and keeps cravings at bay until the mid afternoon meal. 

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Meal 2 - 4:30 - 5 PM

  • Kale and spinach
  • Avocado - half
  • Tomato - sliced
  • Peppers - half
  • Onion
  • Protein: egg, tuna, chicken or ground turkey (pictured)
  • Dressing: Olive oil and balsamic, balsamic vinaigrette, raspberry vinaigrette, or honey mustard vinaigrette (pictured)

Snacks - 6:30 ish

  • Tuna
  • Shrimp
  • "Keto balls" made with coconut oil, coconut flakes, nuts or nut butter (cashews, almonds) protein powder of choice
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Meal 3 - 7:30 - 8 PM

  • Lean, grilled beef tenderloin 
  • Spinach
  • Field cucumber
  • Pear
  • Goat cheese
  • Raspberry vinaigrette

So good - so filling! I should note I've also been trying out the Keto diet (purely for research) so there aren't many carbs seen here! As a holistic nutritionist, I don't overly encourage restricting any nutritious foods - but for the sake of research I'm giving Keto a try. More on that in a following post. 

After my last meal of the day, I stick to staying hydrated with water or green tea. It took a few weeks to beat the cravings and wanting to snack late at night, especially if I was working late. I'm a firm believer in intuitive eating - eat when your body tells you to eat. IF is a great strategy for energy and weight loss however, when starting out try shorter fasting periods to let your bodies rhythm adjust.

What are some of your experiences with IF? I'd love to hear them :) 

Kat