A Mindful Approach . . . Learn to Live in a Body & Life you Love
DELICIOUS EATS!
Chana Masala
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Perfect for the Busy Holidays!
This is so quick, simple and flavorful.
It’s one of my favorite dishes to make.
Don’t let all the ingredients scare you.
It’s fast and fabulous!
Butternut Squash Rice Bowl
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This Butternut Squash Rice Bowl recipe is so healthy and delicious. I love to make it for my family as an easy meal that everyone will love!
Ingredients:
1 cup brown rice
1 butternut squash baked until soft
1 red onion thinly sliced
1 bunch of cilantro
1 tsp. salt
1 tsp. cumin
1 tbsp. coconut oil
½ cup pumpkin seeds toasted
Method:
Melt coconut oil in a small pan. Add the red onion and let it cook until it’s translucent. Add cilantro, salt and cumin. Cook cilantro until it’s wilted. Place the rice in a bowl. Top with the cubed butternut squash and onion and cilantro mixture. Top with the pumpkin seeds and some raw probiotic sauerkraut and enjoy!
Ingredients:
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• 1 tablespoon olive oil
• 1 large onion, chopped
• 2 to 3 garlic cloves, minced
• Two 15- to 16-ounce cans chickpeas, drained and rinsed
• 1 to 2 teaspoons garam masala or good-quality curry powder
• 1/2 teaspoon turmeric
• 2 teaspoons grated fresh or jarred ginger
• 2 large tomatoes, diced
• 1 tablespoon lemon juice
• 1/4 cup minced fresh cilantro, or to taste
• Salt to taste
• Hot cooked grain (brown rice or quinoa), optional
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Method:
1. Heat the oil in a wide skillet. Add the onion and sauté until translucent. Add the garlic and continue to sauté until the onion is golden.
2. Add the chickpeas, garam masala, turmeric, ginger, tomatoes, lemon juice, and about 1/4 cup water. Bring to a simmer, then cook over medium-low heat for 10 minutes, stirring frequently. This should be moist and stew-like, but not soupy; add a little more water, if needed.
3. Stir in the cilantro and season with salt. Serve on its own in shallow bowls or over a hot cooked grain, if desired. This can also be made in a crock pot. Delish!
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Happy Holidays,
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With Love & Support,
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Kathryn
Coconut Curry Butternut Squash Soup
Coconut Curry Butternut Squash Soup is so simple to make and so delicious. It’s Vegan, Dairy Free, and Gluten free. Enjoy!
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Ingredients:
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1 Butternut squash
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4 cloves Garlic
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1 tbsp. Ginger, powder
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1/2 cup Sweet onions
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2 tsp. Thyme, dried
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1 can Coconut milk, light
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1 tbsp. Curry powder
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2 tsp. Nutmeg, ground
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1 tsp. Pepper
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1 Dash Red pepper flakes
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1 tsp. Sea salt
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2 tsp. Turmeric, ground
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1/4 cup Olive oil
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Method:
55 mins to make. Serves 4
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Cook the squash until it’s soft. Put the squash flesh and all the other ingredients in a high-speed blender. Blend until smooth, heat and enjoy!
Rice Buddha Bowl
Basic Bowl
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Ingredients:
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2 cups cooked brown rice
1 cups shredded carrots
2 cups of any green vegetable that you love
2 teaspoons olive oil or additional sesame oil, divided
1 cup chickpeas (drained and rinsed, if using canned)
salt/pepper to taste
Almond Butter Sauce
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1-2 tablespoons toasted sesame oil
¼ cup gluten free organic tamari
¼ cup 100% pure maple syrup (preferably grade B)
1 garlic cloves
1 Serrano chili pepper
¼ cup almond butter
Method:
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Whisk together the ingredients for the sauce (sesame oil, tamari, maple syrup, garlic cloves, chili, almond butter) until creamy and smooth.
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Toss all the vegetables except the carrots with 1-teaspoon sesame or olive oil and a pinch of salt and pepper. Place in the oven and roast for 20 minutes until just tender.
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To assemble, divide the brown rice among 4 bowls, top each bowl with ¼ cup shredded carrots, ½ cup cooked vegetables, ¼ cup garbanzo beans.
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Drizzle with remaining almond sauce.
Zesty Zucchini Bake
Ingredients:
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1/4 cup extra virgin olive oil
1/4 cup balsamic vinegar
1/2 teaspoon black pepper, freshly cracked if possible
3/4 teaspoon salt
1 teaspoon dried herbs or fresh herbs to taste, I suggest a garlic herb mixture but you could also go a dill or parsley route
1 zucchini
1 yellow squash
1 onion, any color
Method:
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Preheat your oven’s broiler and set oven rack to 6 inches below broiler
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Whisk together olive oil, vinegar and seasonings in bowl, set aside to blend. Slice the zucchini and squash as thin as you can (1/16-1/8″).
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Slice onion into thicker, arched slices, lengthwise.
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Add vegetables to oil and vinegar mixture tossing until evenly coated on all sides. You may need to do this in batches.
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Spoon into baking dish. Cover with aluminum foil. Broil for 10 minutes. Remove foil and broil until tender and browned on top, about 10 additional minutes.
Carmel Almond Butter Cup
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When I was a kid, I had a food addiction. My favorite addiction was Reeses’ Peanut Butter Cups. I just had to have them!
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Now that I have kicked my food addictions to the curb and I’m all grown up, I don’t want to put chemical laden candy into my body. One thing I did not know when I was a kid is that in addition to the chemicals, the Reese’s also was full of Trans-fats and bad sugars that my body definitely does not need.
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Here’s the delicious recipe:
Ingredients:
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Chocolate Coating
Makes about 1 ½ cups

Ingredients:
¼ cup melted coconut oil
6 Tbsp. melted cacao butter (I buy this in chunks in the raw section of the health food store)
1/3 cup raw cacao powder
½ cup raw honey
1/2 tsp. sea salt
Extra sea salt for garnish, if desired. A good, flaky salt is best. You can also use unsweetened coconut.
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Nut Butter Filling
1/2 cup almond butter (or any nut butter: cashew, pecan, hazelnut…)
1 Tbsp. raw honey (or maple syrup)
¼ cup chia seeds
¼ cup hemp seeds
sea salt to taste
Enjoy!
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Don’t forget to send me a picture if you try this recipe out!
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Here’s to your best health ever!
Method:
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In a double boiler (or a glass bowl over a pot of simmering water) melt coconut oil and cacao butter. Add honey and whisk to combine. When completely uniform, remove from heat and sift in cacao, and add sea salt. Taste for sweetness and saltiness, and adjust accordingly.
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In silicon or paper muffin cups spoon enough liquid chocolate to cover the bottom (the amount is up to you – I kept mine rather thin). Place in the fridge or freezer and cool until solid, about 15 minutes. Remember that you are only using about 1/3 of the chocolate at this stage.
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Make the nut butter filling by combining all of the ingredients until a “dough” is formed. Taste for salt. This dough should be quite salty, but if you are using store-bought nut butter with added salt, don’t go overboard.
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Spoon the nut dough into ½ tablespoon amounts, roll into balls, and flatten between your palms to just under the size of the chocolate in the cups.
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Add nut butter filling to each cup on top of the solid chocolate and drizzle the remaining liquid chocolate on top, making sure to cover the filling completely. Sprinkle with flaky sea salt if desired. Place in the fridge to harden for at least one hour.
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When you have patiently waited, try removing one of the forms from the nut butter cups. If the chocolate sticks at all, return to the fridge until completely solid.
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You can keep the chocolates in their forms or remove them, but either way store the nut butter cups in the fridge in a sealed container.
These homemade Healthy Almond Butter Cups fit the bill perfectly to feed my sweet tooth while keeping me healthy.
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These achieve something inexplicably divine. And although I’ve moved on from Reese’s, I still obsess over this pairing, albeit with a slightly more, ahem, healthy attitude.
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This recipe is super simple to make, only requires a few ingredients and is so much healthier than the regular kind of chocolate you buy at the store and melt down yourself.
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Hormone Balancing Brownies
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Can YOU Find Hormonal Happiness in a Peppermint Black Bean Brownie?
How can brownies help your hormones?
Balance Your Blood Sugar with brownies . . .
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One of the secrets to having balanced hormones is keeping your blood sugar stable. One great way to do that is eat more protein especially when you are eating anything sweet. The protein balances out the sugar to keep your hormones happy and blood sugar and insulin levels from spiking like regular sugary, gluten filled brownies.
Flavor Your Brownie with amazing Essential Oils . . .
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You might be nervous about baking with black beans, but don’t be–they have a very mild flavor and are extremely rich, creamy, and full of protein. I love to boost the flavor of my brownies with essential oils such as Peppermint, Wild Orange, Cinnamon, or even Lavender.
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Ingredients:
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Brownies:
1 (15 ounce) can black beans, drained and rinsed
3 large eggs (you can substitute EnerG to make this vegan)
1/4 cup cocoa powder (you can also use 1 8 ounce bar of melted organic unsweetened dark baking chocolate)
1 cup dates
1/3 cup coconut oil
1/2 teaspoon baking powder
Pinch of salt
4 drops peppermint essential oil or oil of your choice (optional)
3 Tablespoons chia seeds
1 cup pecans or walnuts chopped and toasted
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Icing:
1/2 cup Coconut Butter– or other raw coconut butter/cream
2 tablespoons cocoa powder
1/4 cup maple syrup, grade B
1/2 teaspoon vanilla
2 to 4 tablespoons coconut cream, to thin to desired consistency
Fiber to keep your body and bowels moving smooth as silk . . .
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Black Beans: Black beans contain a substantial amount of fiber, which can be beneficial for diabetics. Studies show that type 1 diabetics with high fiber diets can achieve lower blood glucose levels, and those with type 2 diabetes can improve their blood sugar and insulin levels with a high fiber intake.
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Coconut Oil to heal your gut and improve your cardiovascular system . . .
Coconut Oil: Studies have shown that coconut oil can help improve cardiovascular risk factors, which could lead to a reduced risk of heart disease long term.
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Method:
Brownies:
Blend all ingredients except the nuts in a food processor until smooth. I did a double step. After I used the food processor, I blended small batches in my high-speed blender to get the batter extra creamy. This step is optional and makes the brownies oh so moist.
Pour into a parchment lined 10-inch baking pan that is greased with coconut oil. Bake at 350 degrees for 30 minutes.
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Icing:
Blend all ingredients in food processor or Vita-Mix until smooth, adding the milk one tablespoon at a time. Let the food processor run long enough to gently warm and smooth the frosting (one to two minutes in a cooler room temperature when the coconut butter will be quite hard; less in warmer room temperatures). Spread on cooled cake. (Optionally, let the frosting cool a bit, too. But it shouldn’t be hot anyway, it should just be mildly warm at the point where it gets smooth.) If too firm when chilled, allow it to warm up in a water bath until spreadable.
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Ice the brownies and slice when fully cooled. Delicious!
Estrogen Boosting Crackers
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We’re sharing another amazing recipe to help you balance your hormones naturally – Estrogen Boosting Crackers. Making your own seed crackers is one of the yummiest and easiest ways to incorporate seed combinations into your diet.
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Ingredients:
1 cup almonds
½ cup pecans
1 cup flaxseed
1 cup pumpkin seeds
1 cup dried apples, roughly chopped
1 cup roasted coconut flakes
1 tablespoon apple cider vinegar
1 tablespoon curry powder
1 teaspoon sea salt
Soaking time – 13 hours
Cook time – 6 hours
Total time – 19 hours
Adapted from: Magdalena Wszelaki Hormones Balance
Serves: 20
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Method:
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Soak almonds for 12 hours.
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Soak flaxseed and pumpkin seeds in 3 cups of water for 2 hours.
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Preheat the oven to 150F or the lowest temperature your oven allows. The trick to keeping the temperature low (ideally in the range of 120 to 150F) is to leave the oven door ajar. This will prevent the crackers from burning and will create air circulation to dry the crackers.
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Strain all the excess water from the almonds and combine with all the remaining ingredients. Toss to mix them well.
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Line the baking tray with parchment paper and spread the mixture evenly.
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Bake for 6 hours or until fully dried. It’s recommended to check your crackers regularly using the thermometer to be sure they are getting dried but not burned. If the oven gets too hot, just open the oven door slightly wider. I use a metal tool (like a can opener) to keep the oven door ajar. The second batch will be easier to make as you will know how to keep the oven temperature in the 120-150F range.
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These crackers store well for two weeks in an air-tight container.
