Tuesday, December 16, 2014

Kale, Pear, and Pomegranate Salad

kale salad1 This a perfect dish for the holidays! Take for as a side dish to a Holiday party, salad for Christmas dinner, or to work for a healthy lighter meal after all the heavy holiday yummies! The Citrus dressing makes it so much better! Here’s to a little health this time of year.


  • 2 Cups of kale- washed and de-stemmed

  • 1 cup of chopped cabbage-purple tends to be sweeter and adds more color

  • 1 large pear sliced

  • 1/2 cup pomegranate seeds

  • 1 cup quinoa- sprouted

  • 1/4 cup- chopped Macadamia nuts


  • 1 cup good olive oil

  • 1 lemon juiced

  • 1 lime juiced

  • 1 teaspoon sea salt

  • 1/2 teaspoon fresh ground pepper


  1. 1 cup of quinoa soak in 2 cups of filtered water for 4-6 hours or overnight. Drain, rinse, and drain again.

  2. Chop kale and cabbage and place in a bowl.

  3. Add sprouted quinoa

  4. Slice pears and place on top of quinoa

  5. Sprinkle pomegranate seeds and Macademia nuts on top

  6. In a jar- add olive oil, salt, pepper, lemon and lime juice. Shake well and add to salad

  7. Toss until well blended. Serve and Enjoy!

via Farm, Foodie and Fitness http://ift.tt/1A3GDs7 http://ift.tt/16mICIc

Wednesday, July 30, 2014

Summer Slaw

slaw Summer is perfect for all those summer veggies! Sometimes there’s so many from the garden it’s hard to actually be able to use them all before they start to go bad. So, those are usually the days I’m searching through the fridge and scouring the counter for things I need to start using, which always opens the door to new recipes and trying different things. Loving all the summer produce, it’s the perfect time to eat lighter, go raw, and put healthy spins on our favorite recipes. This slaw recipe is perfect for the beach, bbqs, or just for your everyday lunch.

Ingredients :

  • 1/2 head red cabbage

  • 3 carrots-shredded

  • 1/2 small red onion

  • 2 small zucchini

  • 1 red bell pepper

  • fresh cilantro- roughly chopped

  • 1/2 lemon juiced

  • 1/4 cup olive oil

  • 2 tablespoons apple cider vinegar

  • pinch of sea salt

  • fresh ground pepper


  1. Chop cabbage, zucchini, red onion, a bell pepper. Shred carrots. Add everything to a large bowl. In a glass jar add vinegar, lemon juice, olive oil, salt and pepper. Shake well. Pour on top and mix well. Top with fresh cilantro. Plate, serve and enjoy.

via Kelly Roberts http://ift.tt/1ldckoU http://ift.tt/16mICIc

Tuesday, July 22, 2014

Grilled Peaches and Balsamic Glaze with Homemade Cinnamon Whipped Cream

http://ift.tt/1m4TwL9 This recipe is a must have for the summer, especially now as peaches are coming into their full season! Simple, fast, and one for the books you can impress your friends with this one! ;)


  • 4-5 fresh peaches

  • 2 cups balsamic vinegar

Half and pit peaches. Place on grill on medium to high heat. Flip once as they start to caramelize. For balsamic vinegar, boil on stove, then immediately lower to a simmer for 25 minutes until it becomes thick and syrupy. Place grilled peaches on a plate. Pour glaze over peaches. Top with whipped cream

Cinnamon Whipped Cream

  • ½ cup almond milk

  • 3 cups plain Greek yogurt

  • 3 tablespoons honey

  • 2 teaspoons cinnamon

  • 2 teaspoons nutmeg

In a metal bowl, whip almond milk, Greek yogurt, honey, cinnamon, and nutmeg with electric beater or by hand. (By hand will take a lot longer) Beat on medium until it thickens.

via Kelly Roberts http://ift.tt/1lq935D http://ift.tt/16mICIc

Friday, May 2, 2014

New Superfood!-Lucuma Powder

photo credit: http://ift.tt/zIJHQw There’s a new superfood in town! I am loving it right now! It’s great to bulk up your smoothies to help you feel fuller longer, perfect for making your own ice cream, add it to your pancake mix on Sunday mornings, even add it to any desserts you have your heart set on baking.

Lucuma powder is made from a Peruvian lucuma fruit. It’s a low-glycermic sweetener. It takes on a caramel or maple-like flavor and has an airy or fluffy texture. It’s high in fiber which is great for the digestive system, high in potassium to help with muscle repair and growth, zinc for an immune boost, and lots of trace minerals.


  • 1/4 cup Lucuma powderhttp://ift.tt/1lZQ5Hd

  • 2 cups coconut milk

  • 1 banana

  • 1 tablespoon soaked chia seed

  • 1 to 1 1/2 cups fresh strawberries

Combine all ingredients in a blender on high for about 30 seconds. Enjoy!

via Kelly Roberts http://ift.tt/1ml7ATM http://ift.tt/16mICIc

Tuesday, March 25, 2014

National Nutrition Month

photo credit: http://ift.tt/1eJZFK8 March is National Nutrition Month, if you haven’t started gearing up for bikini season, this is the month to help you get a little more motivation. I can’t believe March is almost over and still feels like winter where I am. We’re actually forecasted for snow again tonight. Beach season doesn’t feel like it will ever get here! So in honor of nutrition and the upcoming sun, sand and surf season. Here’s a few points on how you can embrace your health and give yourself some love this month.

I had a client call me this morning and tell me she’s been eating clean 80% of the time, dropped the soda completely, been eating breakfast every morning and she can’t believe how much energy she has and how great she actually feels now! I love those stories. I wanted to give her the biggest hug and big sloppy kiss. She totally made my day! I knew she could do it, it’s just getting past that big hump in the beginning that’s the hardest. Those little success stories are what keep me going as a Holistic Health Coach and Healthy Living Advocate. “A little ripple effect” that will hopefully start a change in the world.

So here is 10 things to do for yourself this month (well what’s left of it) ;) But you can continue on and reap all the benefits!

  1. Try something new! Never eaten brussel sprouts, artichokes, or monk fruit? Try it out once, you may surprise yourself.

  2. Try to incorporate different greens into your diet. If you’re not too crazy about one, try another. You can always hide them in smoothies too!

  3. Learn to read a label. You’ll be surprised what you’re really eating!!!

  4. Start a garden. Grow your own food, eat the things you really like. Visit a farmers market.

  5. Add an extra glass of water to your diet each day.

  6. Eat off a smaller plate. You’ll learn portion control and you won’t consume so much food. If you’re still hungry after, then go for seconds.

  7. Replace processed sugars with natural…honey and 100% maple syrup are great ones to use.

  8. Choose healthy snacks like nuts, fruit, veggies with hummus, plain yogurt and add your own berries, The possibilities are endless!

  9. Chose wild caught fish, skip the farm raised. And choose organic or humanely raised pork, beef, and poultry.

  10. Get in the kitchen, stay out of the drive-thrus. Anything coming through the window is not food!

Hope these little pointers help! Here is a healthy snacks guide you can check out and grab some great, new healthy recipes!

via Kelly Roberts http://ift.tt/1eJZE93 http://ift.tt/16mICIc