Tag: holistic health

Spicy Fall Slaw

When it comes to slaw, you may think of summer foods, pulled pork and heavy meals.  Though I do love a good pulled pork sandwich and some creamy coleslaw (one of my weaknesses), there are other seasons and healthier ways to enjoy this side dish.

With the crisp air, fall foliage and fall foods flooding the farmers markets, we are offered a bounty of seasonal produce and opportunities for nourishing foods with the fall feels.

Though I will miss the smell and taste of fresh tomatoes off the vine and other summer goodies, I am really loving the abundance of fall foods in the garden.  Foods like beets, kale, sweet potatoes and cabbage. Local orchards offer an abundance of delicious apples and some pears, depending on your area.   Many of these items can be included in your slaw recipe if you’re looking for a creative variety.

Spicy Fall Slaw #simplerecipe #fallfoods #holistichealth

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Included in this dish is one of my favorites- red cabbage. Cabbage is packed with healthy nutrients and delivers an abundance of health.  It’s been shown to reduce inflammation, support digestion and lower cholesterol and blood pressure.  Kohlrabi is an incredible superfood and one that’s loaded with antioxidants (help remove toxins in the body).  It’s a cousin to Brussels, kale, broccoli and cabbage.  Not only is it healthy and high in nutrients but it’s low in calories too.  A veggie that you may find at many fall markets.

Crisp apples have similar benefits as cabbage but they also help support brain power and have been shown to support gut health.  Sometimes I add in Asian Pears as well if they are in season.  They are a great source of dietary fiber, Vitamin C and potassium.  They also help support lung health and function.  Apple cider vinegar and lemon are some of my favorites for supporting detoxification and cleansing in the body.  Speaking or resetting and cleanings, if you’re feeling a need for it in your body (and mind), I welcome you to check out my upcoming Reset.  Link: Fresh for Fall Reset

OK… back to this tasty recipe…

This slaw recipe is a fall staple and one I make often during the season and beyond.  With cabbage and apples in full swing, it’s a great time to eat with the season and enjoy the colors of health.  This dish pairs well as a base with some pulled chicken or protein of choice on top.  You can add crunch with pumpkin seeds or enjoy it alone.

This recipe is super simple, easy to prepare and can be made ahead of time.  The ginger and additional ingredients give it a little kick and fun taste.  I welcome you to try the recipe as is or double it up and save some for later.  This is a great dish for entertaining too!

 

Spicy Fall Slaw

INGREDIENTS:

1 cup purple cabbage, thinly sliced

1 large kohlrabi, peeled and thinly sliced or grated

1 cup carrots, grated

¼ cup red onion, thinly sliced

1 apple or Asian pear, sliced

1-inch piece ginger, peeled and grated

1 tablespoon Bragg’s raw apple cider vinegar

Sea salt and black pepper to taste

2 tablespoons extra-virgin olive oil or oil of choice (I love Olive and Basket)

Juice from 1 lemon

Optional Garnish: Microgreens Maryland Microgreens

DIRECTIONS:

Add all of the ingredients to a large mixing bowl. Massage the vegetables using clean hands to help the vegetables wilt. Adjust the seasoning to your tastes. Allow the slaw to marinate in the refrigerator for at least 15 minutes before serving.  If using, top with Microgreens before serving.

Happy Fall Y’all!  Enjoy! ?

XOXO,

Kim

Summer Heirloom Tomato and Fruit Salad

When it comes to summer foods, simple salads and summer produce dishes are often the option of choice for cookouts, picnics and delicious meal options.  With the summer markets and gardens offering a bounty this time of the year, it’s pretty easy to find salad options.  When it comes to this simple dish, I invite you to get creative with different flavors and textures.

This recipe can be created as written or you can choose to opt out ingredients for others.  With summer slowing down, I am finding an abundance of fresh produce that needs to be used or canned.  Therefore I loaded this goodie up with things I had from the market and garden.  Fresh herbs can be altered and include basil, mint or dill. Not only do herbs provide an additional flavor and garnish but they also help with detoxification.

Heirloom tomatoes are one of my favorites to grow in the garden.  Though I do love all fresh off the vine tomatoes, I’ve really grown to love the heirloom variety.  This year in the garden, I am growing black prince, green zebra and persimmons (which have been called a tree fruit).  These tomatoes have an added health benefit in that they contain lycopene.  One of the most powerful natural antioxidants.  These tomatoes are rich in Vitamin C, which helps to nourish different parts of the body and has been linked to stress reduction.

Summer Heirloom Tomato and Fruit Salad #farmtotable #simplerecipes #seasonaleating

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Watermelons are another staple often found in the garden and at markets during the summer season.  This juicy and tasty fruit helps to keep us hydrated during the hot summer months.  Watermelon has been linked to reduced inflammation, heart health and weight loss.

The combination of these two beauties are not only gorgeous but also healthy and delicious.  I often top my dishes with goat or sheet cheese, which is easier on the digestion at times.  You can play with different dressing ideas like oil and fresh squeeze lemon, balsamic glaze or dressing or you can make your own like the simple recipe below.  You can add additional toppings like avocado, nuts and seeds too!

Have fun with summer produce this season.  There are so many fun and delicious combinations to experiment with.

Summer Heirloom Tomato and fruit Salad

 

ingredients:
  • 4 heirloom tomatoes, cut into wedges or bite sized pieces
  • 4 cups watermelon, cubed
  • 2 peaches, nectarines or plums (you can add all if you like)
  • 2 ounces of goat cheese, shredded
  • 1/4 red onion, thinly sliced
  • small handful of mint leaves
  • small handful of Microgreens https://www.marylandmicrogreens.com
  • Optional: Bed of arugula or spinach 
dressing:

To Prepare the Salad:

1. In a bowl or serving platter, place greens as a base.
2. Mix the microgreens (if using) with the salad greens or reserve for topping
3. Top the greens  with tomatoes, fruit and then goat cheese.
5. Sprinkle nuts, if using and serve with dressing.

Dressing Directions:

In a mason jar with lid or mixing bowl, mix oil with a gradual drip of balsamic to taste.  Depending on the desired sweetness.  Add the honey for desired texture and taste.  If using, finish with salt and pepper.  Shake or stir to combine ingredients before serving with the salad.

ENJOY! ?

P.S. if this salad sounds appealing to your palate, I welcome you to check out this summer beet salad. Summer Peachy Beet Salad

XOXO,

KIM

 

Simple Stuffed Zucchini Boats

I love summer cooking because there is such an abundance of produce, a variety of flavors and healthy ingredients that pair well to make simple meals.  This week, for “Farmer’s Market Friday” (on Facebook), I am spotlighting one of my favorites.  An ingredient grown every summer in my garden and found at many farmers markets…. zucchini.  There are several ingredients you can substitute like summer yellow squash, peppers and 8 Ball Zucchini.  Similar to my recipe seen in Frederick Lifestyle Magazine and  City Lifestyle Magazine  from last summer.  Recipe:  Stuffed 8-Ball Zucchini

If you’re looking for a super simple summer side to accompany your summer vegetarian dishes or pair with your gilled meat, this is another one of my “super simple summer favorites.”  Simple Skillet Zucchini and Squash. Have fun with the produce, get creative and see what you like best with these yummy summer goodies.

Simple Stuffed Zucchini Boats #farmtotable #simplenutrition #simplerecipes

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Zucchini packs a powerhouse of healthy nutrients.  It’s high in antioxidants, supports digestion and heart health, has shown to strengthen vision and has been linked to weight loss.  It may help reduce blood sugar, strengthen bones and support thyroid function.

Originally from Italy, this tasty ingredient is often found combining Italian flavors, sauces and cheeses.  Today I am sharing a healthier spin on this delicious dish.  This recipe can be modified in many ways to your liking and palate.

Simple Stuffed Zucchini Boats

 

ingredients:
  • 4 medium zucchini (my garden or The Jefferson Corn Stand)
  • 1/2 Tbsp avocado oil (or oil of choice)
  • 1/2 onion (The Jefferson Corn Stand
  • 2 garlic cloves, minced (can substitute powder garlic)
  • 2 tsp Italian seasoning (I use Tuscan Dipper from Olive and Basket)
  • 1/2 jar of organic sauce of choice
  • 1 lb bison or lean meat of choice
  • shredded cheese (I used goat)
  • salt and pepper to taste
  • Optional: Sometimes I add in fresh chopped peppers to this dish.  I also sometimes add in fresh chopped herbs in place of the dry seasoning.  Chopped fresh parsley can be added as a finishing garnish too.
  • Added nutrient option: Microgreens for a healthy topping (I use Maryland Microgreens)

NOTE: If you prefer non-meat options, you can substitute quinoa, chickpeas, beans, extra veggies and other cheese option. 

directions:
  1.  Preheat oven to 425 degrees.  Coat a large baking dish or cast iron pans with additional oil.
  2. Cut ends off of the zucchini and discard or compost.  Cutting lengthwise, carefully slice each zucchini in half.
  3. Using a small spoon or melon baller, carefully scoop out the seeds.  These can also be disposed of or saved to add back into the sauce.
  4. On the stovetop, heat a pan to medium heat and add the oil.  Add the onion and cook for 3-4 minutes.  Followed by the garlic.  Combine and cook for an additional 30-60 seconds while stirring to avoid browning.
  5. Add in the meat and seasonings.  Stir to combine.  Cook the meat mixture until brown and cooked through.
  6. Once the meat is fully cooked, add in the sauce and stir to combine.
  7. Reduce heat to low and simmer for at least 5 minutes.
  8. Carefully fill your prepared boats with the saucy meat mixture.  Top with shredded cheese.
  9. Bake boats for 25-30 minutes or until zucchini is tender and cheese has a golden brown.
  10. If desired, garnish with fresh chopped parsley and micro greens.
  11. Enjoy! ?

XOXO,

Kim

Slow Down the Aging Process Naturally

As we begin to transition into spring and release things that are weighing us down while making space for new, it’s a great time to begin incorporating healthier habits and routines.  One of these may be a healthy beauty routine.  As I reflect on my teen years and my 20’s and 30’s, I think about all of the creams, ointments, serums and expensive masks that I thought would do the trick.

For starters, I had no idea how much nutrition, lifestyle, rest and hydration played a part in skin, complexion and more.  Not to mention the large amounts of toxins and chemicals I probably exposed my skin and body to.

When it comes to your skin, beauty and health, natural products are one of the best healers available to you. Be mindful of the term natural though.  Especially when purchasing products (food, cleaning products, personal care and cosmetics, etc).  When I say natural, I mean from the true source.

Slow Down the Aging Process Naturally #antiaging #womenshealth #holistichealth

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Natural products can boost your immunity, increase your energy levels and even protect against the visible signs of aging. In fact, most natural products are far more effective at giving you more beautiful, younger looking skin than any over the counter treatment.  Especially when paired with rest, hydration, personal care and a clean nutrition plan that supports your own beautiful body.

Below I’ll be sharing six of my favorite natural anti-aging solutions.

Avocado

Avocado is a powerful natural healer for your skin when applied topically. The healthy fats in avocado nourish and moisturize your skin while the vitamin E repairs any skin damage and reduces the visible signs of aging.

To start enjoying the anti-aging benefits of avocado, simply mash up a small, ripe avocado and apply it to your face. Leave it on your face for at least 15 minutes before removing, so that it fully nourishes your skin and gives you the maximum anti-aging benefit.

Banana

Bananas are packed full of vitamin C which helps to keep your skin elastic and free from wrinkles. They’re also rich in manganese – a mineral that’s been proven to protect against skin damage and rashes.

You can use bananas topically to give your skin a more youthful appearance in the exact same way as avocados. Just take a small, ripe banana, mash it up with a fork and spread it on your face. Keep the mashed banana on your face for a minimum of 15 minutes, so that all the nutrients and moisture can absorb into your skin.

Coconut Oil

Coconut oil is one of the most effective natural moisturizers you can find. It’s also filled with antioxidants which protect your skin from harmful free radicals and it’s been shown to fight inflammation.   In addition, coconut oil contains active components which repair damaged skin and help you look younger.

To start getting more youthful looking skin with coconut oil, simply rub a small amount onto your face and neck. Your skin will instantly feel smoother and more hydrated after using the coconut oil and over time you’ll find that fine lines, wrinkles and blemishes fade away.  If you’re a fan of oils, I like to combine essential oils such as lavender, frankincense, rose, yang yang and citrus blends.  Everyone responds to oils differently, so it’s important to test a small area and use the coconut (or other carrier oil) as a blend.

Coconut oil is also great for adding moisture to your feet, hair and nails.  It’s great to apply to the bottom of your feet and heels after a warm relaxing or detox bath. Detox Baths: Boost Your Immune System with Detox Baths

Extra Virgin Olive Oil

Extra virgin olive oil is another potent natural moisturizer. I discovered this even more so while on a trip to Greece last year.  The secret to extra virgin olive oil’s anti-aging prowess lies in its high vitamin E content. This vitamin is a powerful antioxidant that protects your skin against the visible signs of aging and keep it looking youthful.

To use extra virgin olive oil as an anti-aging solution, simply rub a small amount into your skin. For the best results, use extra virgin olive oil just before bed, so that it can deeply moisturize your skin overnight.

Honey

I love honey for so many reasons!  Especially raw local honey.  It’s a great deep cleanser for your skin. It’s loaded with anti-bacterial ingredients which remove bacteria and dead skin cells and allow fresh, younger looking skin cells to grow.

Unlike the other solutions on this list, honey is best used as a simple anti-aging face-mask. Grab a tablespoon of honey, smear it over your face and leave it for at least 20 minutes. Then rinse off the honey and wash your face for instantly fresher skin.

pumpkin

Pumpkin offers many benefits when consumed internally or used topically.  It’s packed with antioxidant vitamins to boost softer and smoother skin and it has been shown to boost collagen production.  Something many of us desire as we age.

Pumpkin can be used topically on the face and neck or combined with other ingredients, such as honey.  A little goes a long way, so a tablespoon or two will do.

 

Try this amazing Age Defying Smoothie Bowl Recipe for ageless beauty:

  • 1 frozen banana
  • 1/2 cup frozen cherries
  • 1/2 cup almond milk (or dairy free milk of choice)
  • 1/2 fresh banana cut into coins
  • fresh raspberries
  • fresh cranberries
  • 1 tablespoon shell-less pumpkin seeds
  • 1 tablespoon coconut flakes
  • 1 teaspoon chia seeds
  • 1/4 cup pomegranate seeds
  • 1 tablespoon hemp seeds

Take your banana, frozen cherries, and almond milk and blend it into liquid mixture. This is going to be the base of your smoothie bowl. You can place your banana slices to the side or simply drop them into the bowl. Put your fresh fruit into the bowl, then sprinkle the seeds and coconut flakes all over the entire bowl, and you will have a beautifully colored smoothie bowl that will keep your skin looking youthful and healthy!

Do you have some anti-aging tips of your own?  I would love to hear!  I welcome you to comment below.

XOXO,

Kim

New Year Goals

Setting New Goals In the New Year

Happy New Year, Beauties!  I hope your 2020 is off to a fantastic start! We are officially in the first full week of the New Year!  Have you set your goals for this year?

As 2020 welcomes us, so does the possibility of the New You. It is an unavoidable hope that the New Year will bring a clean slate for us to write our lives the way we want it to be. It is a beautiful belief to hold, that we will regenerate and rebuild as the year starts again. So, we inevitably set standards for ourselves to meet, a version of ourselves that becomes our new inspiration. We try and try again each year but often we find ourselves falling short of the person we set out to become with full conviction on New Year’s Eve.

Setting New Goals In the New Year #newyear #goals

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So, what is it that we do wrong that we become stuck in a cycle of unfulfilled resolutions and goals? Maybe it is the goals themselves. Let us look at practices that may make rewriting ourselves entirely this year a little more manageable.

Listen to Yourself

We find ourselves, often, trying to live up to become the version of ourselves that has been sponsored by someone else’s opinions and validations. It is time to quiet down the voices in your head that are not your own. Try to listen to what it is that your heart is saying. If you find yourself in the same sort of situations, maybe you are short-tempered again, maybe you skip breakfast and you are exhausted again in the span of a few hours.  Whatever it may be, it will be a familiar kind of distress. For situations like those, the answer usually lies within. Shut everything else out and listen to what your body and mind are asking for. Those goals are the ones you will want to commit to.

Unburden Yourself

The weight you really should commit to losing this year is the one you have been carrying on your conscience and heart. Forgiveness is the universal key to feeling lighter. When it comes to holding grudges about what other people have done, it burns you from the inside out. Although there is no success formula for forgiving others, you can start by acknowledging that it is okay to let it go.

However, forgiveness is not limited to others. There are things weighing down on your conscience too. Forgiving yourself is definitely more complex, but a good place to start this year is by accepting that you are only human – with flaws, vulnerabilities, and limits.

Accepting You Are Human

Start out this year by accepting the human part of you. Do this by making your goals human, too. Set out small goals and reward yourself for whatever extent of your goals you can accomplish.  This will give you the sense of accomplishment you need to be motivated to complete your resolutions. Set goals that are broad such as “meditation in times of anxiety” instead of “yoga everyday”. This will allow you to feel liberated within the goals you set for yourself.

Also, make your goals about accepting weaknesses. When you acknowledge what you cannot do, your narrative turns from self-deprecating to self-motivating.

Practice Gratitude Like a Habit

The most important goal for this year should be gratitude. Perception is the key to determining everything, while you may be suffering between a rock and a hard place.  Your outlook upon life may change your entire approach to it. Gratitude transforms the mundane into the surreal.  You will realize what gold you witness every day. Every day of the New Year will start feeling like a fresh start.  The things that have been routine for ages will start feeling novel. When you practice gratitude like a habit, you can motivate yourself to complete all the other goals you set out for yourself too.

I begin and end each day with gratitude.  Every morning, when I work on my goals, growth and spirituality, I include gratitude.  Writing down 10 things I am grateful for every single morning.  It’s made a huge impact in many areas of my life.

Your Mind and Body Go Hand in Hand

It is not only for the health freaks to look after what your body is saying you need. Whether it is breakfast at least 3 days a week or a complete cycle of sleep at a reasonable hour, this is what is going to make your year shine. Your body houses your mind and it is up to you to make it a happy home. Set goals for your health which are manageable: hydrate, take a walk or some form of movement, have some greens, soak in the sun, implement stress-management tools, get some rest. When things may not be looking up for your state of mind, your body can always be given a boost with a little care and concern.

find an accountability partner

When it comes to setting goals, you may find a greater amount of success achieving them by locking arms with an accountability partner.  Someone to keep you accountable  can come in many forms.  Ask a co-worker to team up and support one another while working on some career or business goals.  Grab a girlfriend and join a fitness class or hold one another accountable at the gym.  Ask your spouse or significant other to help you stay accountable on goals you (or the both of you) have.  Hire a coach.  Investing in a coach can help you find attentional support and accountability for success.

What goals are you setting for this year?  I would love to hear!

If you’re feeling the need for additional support or a system for success, I welcome you to book a FREE Discovery Session with me.  I would love to hear your goals for the year and discuss how I can support you.  I welcome you to reach out to me here…  Let’s Chat!

Cheers to a healthy, happy and successful year!

XOXO,

Kim