Below you will find some of Kathy's favorite recipes from 2006
she chose to help guide you towards a healthy, nutritious lifestyle.
And don't forget, as part of a training
program, Kathy can design a diet specifically for your dietary
requirements based on what you hope to achieve.
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Butternut Squash Soup: [ print this recipe ]
3 lbs butternut squash
1 cup yellow onion, chopped (one medium)
2 Tablespoons olive oil
1 Tablespoon mild curry powder
4 cups vegetable broth
2 cups milk (or soy milk)
Salt and pepper to tastePreheat oven to 425. Pierce squash with a knife once or twice. Place on baking sheet and bake in oven for approximately 20-30 minutes (until soft enough for a fork to easily pierce). Let cool. Once cool enough to handle peel, seed and cube squash. Sauté onion in olive oil in a dutch oven or soup pot. Add curry and continue to sauté until onion is translucent and curry is fragrant. Add squash and stock to onions and cook over medium heat until squash is very tender. Puree until smooth with milk (or soy milk). Season to taste with salt and pepper.
Serves 6
Enjoy!
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2 cups brussel sprouts (scored or cut in half)
1-cup carrots (diced into 1” pieces)
1 head romanaski (or cauliflower)
2 cloves of garlic (cut into quarters or halves)Preheat oven to 425 degrees. Place vegetables into a dutch oven. Drizzle olive oil on top (~ 2 T). Sprinkle with salt, pepper, dried basil, and oregano. Place in preheated oven and bake for 45 minutes. About half way through cooking, toss to make sure vegetables get evenly heated throughout the cycle.
Enjoy!
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Preheat oven to 425 degrees.
3-4 medium to large beets
1/4 cup walnuts, chopped
4 cups arugula, roughly chopped or torn
1/8 cup extra virgin olive oil
1/8 cup walnut oil
2 T balsamic vinegar
Salt and pepper to tasteWash and trim beets leaving about 1 inch of stem on top and tail root left intact (so they don’t bleed during roasting). Wrap beets in foil and place on baking sheet. Put in oven for 45 minutes to 1 hour. Check for doneness by unwrapping foil and piercing with a fork. The fork should penetrate fairly easily.
In small bowl mix olive oil, walnut oil, balsamic, and salt and pepper.
Unwrap beets and cool enough to be handled easily with bare hands. Trim tops and bottoms of the beets. The skins should slip off fairly easily with the help of a knife. Cube beets and set aside
In a large salad bowl, toss in arugula, add the beets, and chopped walnuts. Dress with Vinaigrette and serve.
To add a little protein, add some crumbled feta cheese.
Enjoy!
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1 cup quinoa
To prepare Quinoa, rinse well in strainer. Once well drained, place in pot with 2 cups of water. Bring to a boil. Turn down heat and simmer for approximately 15 minutes. Remove from heat and place in a bowl and let cool. If quinoa clumps, loosen it up with a fork. Add remaining ingredients and mix well. Chill at least two hours. Serve on Romaine lettuce leaf. Makes 4-6 servings.
2 cups water
1/4 to 1/2 cup olive oil
1/4 to 1/2 cup lemon juice
1 tsp. sea salt
1/4 to 1/2 tsp. freshly ground pepper
1/2 to 1 1/2 cups fresh parsley, chopped
2 tsps. to 1/4 cup fresh mint, chopped
1/4 cup green onions, chopped
1 to 3 tomatoes, diced
1 medium cucumber, diced
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1 large onion
2 cloves of garlic
1/2 packet of Arora Rajmah* spice blend or (~1 tsp salt, 2 tsp cumin, 1 tsp coriander, 1/2 tsp turmeric, scant 1/2 tsp ground habanero, 1/2 tsp paprika—these are approximate measures, so make sure you taste as you add)
1 - 14 oz can of diced tomatoes
1 large can (25 oz) of kidney beans or beans of choice (or 3 cups cooked beans)
1/2 to 1 cup water
1 cup chopped greens (swiss chard, collards, cilantro, or basil)Put 1/4 inch of water in a dutch oven. Toss in chopped onions and garlic. Drizzle with olive oil. Sprinkle spices on top. Add canned tomatoes, water, beans, and chopped greens. Simmer for 10 to 15 minutes.
You can serve this with brown basmati rice and a salad. Enjoy!
*Online or can be found in health food stores such as New Leaf and Whole Foods in the ethnic food section.
1/4 cup rice vinegar
2 T soy sauce
1/2 cup carrots—julienne cut
1 T toasted sesame seeds
2 tsp tahini
1/4 cup sesame oil
2 tsp chili oil (or 1 tsp chili powder)
salt and pepper to taste
1 tsp fresh ginger, grated
1/2 bunch cilantro, chopped
3 green onions, sliced
1 T honey
1/2 package of Soba noodlesBoil Soba noodles as directed on package. Mix all the ingredients and toss with cooked Soba noodles.
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1-tablespoon olive oil
1 lb Grass fed ground beef or 2 chicken-apple sausages
28 oz can of chopped tomatoes (I like the Muir Glen Organic brand)
4 cups of cooked beans
1 medium onion chopped
2 cloves of garlic chopped
2 tablespoons of chili powder
2 teaspoons of ground cumin
Salt and pepper to taste.
1 – 12 oz bottle of a dark beer
1 cup of rice (use brown or wild rice)
1 cup of water.
Optional (for an added kick)
1 chipotle pepper in adobo sauce chopped fine
1 tablespoon of maple syrup.In a large pot, heat the olive oil over a medium heat - brown the meat (if using the ground beef drain the fat). Add the onions, stirring until soft about 4 minutes. Add the garlic and stir occasionally for about 2 minutes. Stir in the chili powder, cumin and salt and pepper (and chipotle if you are using it). Add the beer and stir freeing all the ingredients sticking to the bottom of the pot. Bring to a simmer. Add the can of tomatoes (juice and all), beans, rice and water (and optional maple syrup). When it starts to boil, lower heat and cover. Cook for 1 hour or until the rice is soft adding water if needed.
Serves 4-6.Top with plain yogurt or low-fat sour cream.
* Or you can use 2 – 15 oz cans of kidney beans, black beans, or 1 can of each. Drained and rinsed, for a quick chili!
1 cup wheat germ (or ground flax seeds)
5 cups oats
1 cup powdered milk
1 cup coconut
1 cup sunflower seeds (hulled)
1 cup almonds or cashews
1 cup dried fruit (cut up) or raisins
3/4 cup brown rice syrup* or honey
3/4 cup oil
1 tsp. cinnamon
1/2 tsp. vanillaCombine dry ingredients. Combine wet ingredients. Put all together. Spread on cookie sheet and bake at 300 degrees for 1/2 hour.
* Brown rice syrup can be found at health food stores.
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2 T Olive oil
1 onion, diced
1/2 cup diced celery
1 cup diced carrots
1 bunch Swiss chard, coarsely chopped
1 T unbleached, all-purpose flour
4 cups chicken broth
1-cup water
Salt and pepper to taste
2 cups dried pasta (fusilli or penne)
1 lb. Skinless, boneless chicken breast, cut into 1-inch piecesIn a large Dutch oven, heat olive oil over medium/high heat. Add onion and stir until translucent. Add celery and carrots and sauté for 5 minutes. Mix in Swiss chard and turn heat to low. Cover for 3-5 minutes, so chard is slightly wilted. Add salt and pepper Stir in flour. Gradually add chicken broth and water and bring to a boil. Cover, reduce heat and simmer for 5 minutes. Add pasta and chicken and bring to boil. Cover, reduce heat, and simmer for 10 minutes
Serves 6-8
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1 1/2 lbs. Chicken breast tenders (20 pieces)
20 bamboo party skewers
2 lemons, juiced and zested
1/4-cup extra virgin olive oil (approx.)
Course black pepper
Course saltSoak skewers in water for approximately 5 minutes. Heat the grill over medium-high heat. Skewer chicken in a shallow. Combine lemon zest and juice with olive oil. Reserve 1/4 of the marinade and set aside. Coat chicken tenders in marinade and season generously on both sides with coarse black pepper. Season chicken tenders lightly with
salt. Cook tenders in 2 or 3 batches at a time on a very hot grill. Chicken tenders will cook approximately 3 minutes on each side. Transfer to a serving platter and brush with the reserved marinade. Goes well with grilled veggies. Enjoy!
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One package of tempeh
Cubed, and steamed for 12-15 minutes.
After steaming marinate tempeh in 1/8 cup olive oil, 1/4 cup tamari soy sauce, 1/8 cup lemon juice, and 3 T. sesame oil. Set in fridge over night.
Drain any excess fluid. Mix in 1/4 cup diced red onions (rinse diced onions to avoid gas), 1/2 cup diced celery, 1/4 cup diced carrots, chopped fresh parsley (or herb of choice). Mix in some mayonnaise (or vegennaise) to taste. Serve on toast or in a pita.
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Prep: 20 mins
6 oz/175 g canned chickpeas (garbanzo beans)
1/2 cup sesame seed paste (Tahini paste)
2 garlic cloves
1/2 cup lemon juice
salt
2-3 T water
1 T olive oil
1 T chopped fresh parsley or cilantro
pinch of cayenne pepper (to taste)Drain and rinse the chickpeas. Place them in a blender of food processor with the sesame seed paste, garlic, and lemon juice. Add parsley (or cilantro) and cayenne. Season to taste with salt. Process, gradually adding the water, until smooth and creamy.
