The Perfect Holiday Gift!

SOUPS!

This handmade gift is not only delicious but also adorable!! I made these soups as a gift for my mom and they came out great. They are fun and simple to make! I highly recommend these for a holiday gift or just to decorate your kitchen.

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Top to bottom: 5 Bean, Spicy Black Bean, Split Pea, Italian Barley, Chicken Noodle, Coconut Curry

5 BEAN SOUP

INGREDIENTS

  • 1/3 cup pinto Beans
  • 1/3 cup green peas
  • 1/3 cup black beans
  • 1/3 cup great northern beans
  • 1/3 cup kidney beans
  • 1 teaspoon dry mustard
  • 1 teaspoon paprika
  • 1 tablespoons onions
  • 1 tablespoon garlic
  • 1 tablespoon oregano
  • 1 bay leaf
  • 1 teaspoon rosemary
  • 1 veggie bouillon cubes

INSTRUCTIONS

TO MAKE JAR:

  1. Layer all ingredients in a clean glass jar (pint size) in the order listed. Close lid, add tag, and gift.

TO MAKE SOUP:

  1. Remove wrapper from bouillon cube and add it, plus all remaining ingredients, plus five cups of water and one 14 ounce can of diced tomatoes to a saucepan. Bring to a boil over high heat, reduce heat to low, and simmer until the beans are tender and the soup is thick, about 90 minutes, adding more water as necessary to soften the beans. Remove and discard bay leaf before serving. Season to taste.

SPICY BLACK BEAN SOUP

INGREDIENTS

  • 1 1/2 cup black beans
  • 1 tablespoon dried onion
  • 1 tablespoon dried garlic
  • 2 tablespoons cumin
  • 1 teaspoon celery seed
  • 2 bay leaves
  • 1 teaspoon chili powder
  • 1 veggie bouillon cube
  • 1 chile pepper

INSTRUCTIONS

TO MAKE JAR:

  1. Layer all ingredients in a clean glass jar (pint size) in the order listed. Close lid, add tag, and gift.

TO MAKE SOUP:

  1. Remove wrapper from bouillon cube, add it, plus all remaining ingredients, plus six cups of water into a saucepan. Bring to a boil over high heat, reduce heat to low, and simmer until the beans are tender and the soup is thick, about 90 minutes, adding more water as necessary to soften the beans Remove and discard the chile pepper and bay leaves before serving. Season to taste.

 

SPLIT PEA SOUP

INGREDIENTS

  • 2 cups split green peas
  • 1/2 teaspoon celery seed
  • 1 tablespoons dried chopped onions
  • 1 tablespoon dried minced garlic
  • 1 bay leaf
  • 1 chicken bouillon cube

INSTRUCTIONS

TO MAKE JAR:

  1. Layer all ingredients in a clean glass jar (pint size) in the order listed. Close lid, add tag, and gift.

TO MAKE SOUP:

  1. Remove wrapper from bouillon cube and add it, plus all remaining ingredients, plus four cups of water to a saucepan. Bring to a boil over high heat, reduce heat to low, and simmer until the peas are tender, about 30 minutes. Remove and discard the bay leaf. Stir in one cup of chopped ham before serving. Season to taste.

 

ITALIAN BARLEY SOUP

INGREDIENTS

  • 1 cup pearled barley
  • ½ cup sundried tomatoes
  • 1 tablespoon dried chopped onions
  • 1 tablespoon dried minced garlic
  • 2 tablespoons dried basil
  • 1 tablespoon dried oregano
  • 1 tablespoon dried parsley flakes
  • 1 veggie bouillon cube

 INSTRUCTIONS

TO MAKE JAR:

  1. Layer all ingredients in a clean glass jar (pint size) in the order listed. Close lid, add tag, and gift.

TO MAKE SOUP:

  1. Remove wrapper from bouillon cube and add it, plus all remaining ingredients, plus four cups of water and one 14-ounce can of diced tomatoes to a saucepan. Bring to a boil over high heat, reduce heat to low, and simmer until the barley is tender, about 20 minutes. Serve topped with grated Parmesan. Season to taste.

 

CHICKEN NOODLE SOUP

INGREDIENTS

  • 1 tablespoons dried chopped onions
  • 1 tablespoon dried minced garlic
  • 1 bay leaf
  • 1/2 teaspoon dried rosemary
  • 1/2 teaspoon dried sage
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon celery seed
  • 1 chicken bouillon cube
  • 2 cups wide egg noodles

INSTRUCTIONS

TO MAKE JAR:

  1. Layer all ingredients in a clean glass jar (pint size) in the order listed. Close lid, add tag, and gift.

TO MAKE SOUP:

  1. Heat 1 tablespoon oil in a saucepan over medium-high heat. Sauté one diced carrot and one diced stalk of celery until just tender, about 5 minutes. Unwrap the bouillon cube from the soup mix, and then add it, plus all remaining ingredients to the saucepan. Add in 3 cups of water. Bring to a boil, reduce heat, and simmer until the noodles are cooked through, about 10 minutes. Stir in 2 cups chopped cooked chicken before serving. Season to taste.

 

COCONUT CURRY SOUP

INGREDIENTS

  • 2/3 cup orange lentils
  • 2/3 cup green lentils
  • 1 tablespoon curry powder
  • 1 tablespoons dried chopped onions
  • 1 tablespoon dried minced garlic
  • 2 veggie bouillon cubes
  • 1 chile pepper

INSTRUCTIONS

TO MAKE JAR:

  1. Layer all ingredients in a clean glass jar (pint size) in the order listed. Close lid, add tag, and gift.

TO MAKE SOUP:

  1. Remove wrapper from bouillon cubes and add them, plus all remaining ingredients, plus four cups of water and one 14-ounce can of full fat coconut milk to a saucepan. Bring to a boil over high heat, reduce heat to low, and simmer until the lentils are tender, about 20 minutes. Remove and discard the chile pepper before serving. Season to taste.
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Kate’s Kitchen – Salmon and Pesto Salad

For this recipe you will need:

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Salmon fillets

Sweet potatoes

Arugula

Olive Oil

Pesto

Shredded Parmesan

Lemon

Garlic Salt

 

Begin by cutting sweet potatoes into desired size pieces and add to skillet with olive oil. Brown as desired. (Cook on high for approx 10 minutes, cover and lower heat for approx 10 minutes)

Cut salmon into desired size portions and place in separate skillet (face down) with olive oil. Cook on high for 3-5 minutes, cover and cook on low for 10-12 minutes depending on size of fillet.

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In a bowl, mix arugula, shredded parmesan and pesto for salad.

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Serve salmon on arugula and pesto salad. Season salmon with garlic salt and lemon. Potatoes served on side.

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Introducing Kate’s Kitchen!

Hello fitness friends!

Due to an overwhelming amount of people responding “YES!” to wanting Kate’s Kitchen to be a thing, it’s going to be a thing! I’ll be posting live videos one to two times each week of me cooking or meal prepping. The ingredients list, step by step instructions and final product photo will be included.

I’m so excited to share some of my recipes and hopefully encourage more people to cook at home! Not only is it usually a healthier option but it is much less expensive to buy groceries than to eat out.

Disclaimer: If the meal does not come out good, you did something wrong. All of my food is delicious.

See you in Kate’s Kitchen!!

Taco Tuesday Two Ways!

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TACO SALAD

COOK/BROWN KOSHER GROUND TURKEY & TRADER JOE’S HOT TACO SEASONING MIX IN SKILLET

SAUTÉE ORGANIC SWEET CORN, ORGANIC ORANGE & YELLOW BELL PEPPERS & SHISHITO PEPPERS IN SKILLET TOGETHER WITH OLIVE OIL

BAKE BROCCOLI DRIZZLED WITH OLIVE OIL IN OVEN AT 350 DEGREES FOR 10-12 MINUTES

HEAT BLACK BEANS FOR 3-5 MINUTES

MIX TOGETHER OVER ORGANIC SPINACH, SEASON WITH FRESH BLACK PEPPER & CHOPPED CILANTRO TO GARNISH

 

Lettuce Wrapped Tacos

LETTUCE WRAPPED TACOS

PREPARE SPANISH RICE, APPROX 10-15 MINUTES

COOK/BROWN KOSHER GROUND TURKEY & TRADER JOE’S HOT TACO SEASONING MIX IN SKILLET

HEAT BLACK BEANS FOR 3-5 MINUTES

TO MAKE GUACAMOLE: MASH 1 AVOCADO, ADD LEMON JUICE, BLACK PEPPER, GARLIC SALT & YELLOW ONION – MIX

USE LIVING LETTUCE FOR TACO “SHELL”. ADD GROUND TURKEY, SALSA, GUACAMOLE, CHOPPED CILANTRO. SERVE WITH RICE & BEANS.

Juice Cleanse + Elimination Diet

If you’re into health and fitness you are probably familiar with ‘juicing’. I recently finished a 3-day Pressed Juicery cleanse followed by an elimination diet and received a lot of questions so I would like to provide some feedback.

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Why Do A Cleanse?

There are a number of reasons why someone might choose to start a juice cleanse. There are also varied durations for how long you would like to do a cleanse. My reasoning? I was feeling boated every day, though I was eating the same healthy foods (fish, white meat, fruit, vegetables, etc.). I felt like I was retaining water, though my hydration and salt consumption levels stayed the same. My energy levels were low and I did not feel good on the inside. I felt uncomfortable in my skin and like my midsection was going to burst.

Note: Feeling bloated is not the same thing and feeling full or gaining weight. It is an abnormal swelling or increase in diameter of the abdominal area.

I decided I would like to do a combination of an elimination diet and a juice cleanse. The elimination diet is a short-term eating plan that eliminates certain foods that might be causing allergies or other digestive reactions – then reintroduces the foods one at a time in order to determine which foods are, and are not, well-tolerated.

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Step One: The Cleanse

I began with a 3-day Pressed Juicery cleanse. I ate an apple on the first day (to help eliminate wastes that were backed up), I ate an avocado on day two (since I did not take any days off work during my cleanse and needed energy), and ate two hard-boiled eggs on day three (to test my body’s reaction to eggs with nothing else in my system).

The beauty of doing juice cleanse is you can make it what you want! Based on the outcome I was trying to achieve – regular elimination of wastes, decrease bloating, and discover foods I have developed an intolerance to – this is how I wanted to carry out my cleanse. I am happy to report I achieved the outcome I was hoping for. I noticed a significant decrease in bloating immediately, affirmed hard-boiled eggs were not the issue for me bloating wise, and had SO much more energy.

Step Two: The Elimination Diet

After I complete my 3-day cleanse I began a modified elimination diet. I am lactose intolerant so I was able to skip Phase 1 since I already know what comes of consuming dairy – NOTHING GOOD.

I moved through Phases 2-4 and took notes of what caused and did not cause bloating.

If you deal with boating on a regular basis you might consider taking an enzyme to help with digestion. I take Enzymedica Digest Gold. It is best taken WITH food vs. taking it before or after you eat. I would highly recommend it.

Step Three: Look And Feel Better

After completing my juice cleanse and modified elimination diet I can definitely say I feel like I am back to my normal self. Energy restored, feeling good in my skin and flat in my abdomen.

If you have questions about stubborn bloating, juicing, the elimination diet or anything else please do not hesitate to ask! Email: BodiesByKate@gmail.com

To Macro, Or Not To Macro?

For some of us, calculating macronutrients comes naturally. For others, it’s rocket science. If you’re on the fence, here are both sides of the case!

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I get a lot of nutrition questions from clients; Do I carb cycle? Do I count my macros? How often do I eat? What do I eat?

First things first- It’s great to ask questions to be more informed, but you should never copy someone’s diet exactly. We are all built in different shapes, sizes, strengths, etc! There is no one-size-fits-all diet. I REPEAT, there is no one-size-fits-all diet! 

Your diet should be custom-tailored to fit your caloric intake needs, activity level, allergy needs, muscle building needs, fat loss needs, the list goes on. If you have questions about any of these needs or others, please do not hesitate to ask! Email: Kate@FitBodiesByKate.com. But I digress…

To Macro, or Not To Macro? That is the question.

To “macro” means to track the number of grams of protein, carbohydrates, and fats you consume each day. Athletes, avid exercisers, and bodybuilders seem to have no problem with macro tracking. For others, well like I said before, it’s rocket science!

There are both benefits and drawbacks to counting your macros. After reading this you should have a better understanding about macros and whether or not counting them is right for you. You should note that with any nutrition program you need to be consistent. Results do not appear in the first days or sometimes weeks even. It takes time to change your physiology. Patience is key.

To Macro

Situation 1: You’re Lean, But You Want To Be Leaner

If you find yourself in situation 1, you have probably noticed small variations in your nutrition can be the difference between shedding those last few pounds of fat or staying right where you are. (One of my favorite quotes applies here: Tiny tweaks equal big changes!)

If this is you, it’s best to keep a tight reign on those macros and get yourself to that end goal! You can do it!

Situation 2: You Have No Concept Of What “Enough Protein” Means

You can google “How much protein should I consume daily” and you will see this:

“The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. This amounts to: 56 grams per day for the average sedentary man. 46 grams per day for the average sedentary woman.”

Great! After reading this you fully understand where you fall on the spectrum and have no further questions, right?! WRONG. Even I can barely decode this and I majored in Molecular Chemistry and know ALL the conversion factors.

You might be that person that thinks to yourself “peanut butter is full of protein, right?” No. Not enough. Not even close. And sorry to add insult to injury but peanut butter is a fat source.

As a general rule, you should aim to consume 1 gram of protein per pound of your bodyweight. Of course there are variables to this number but I am keeping it simple. If you need more information, please ask!

Situation 3: You Have An Insatiable Appetite When The Clock Strikes Midnight

Did I just describe you, or did I just describe you?! We’ve all been there.

Paying attention to these hunger signals can get you in some serious caloric trouble and almost always leads to unwanted inches around your midsection. It’s unfortunate, but some people may need to conscientiously regulate their food intake by tracking their macronutrients to avoid becoming the midnight food vacuum.

Not To Macro

Situation 1: You Are A Macronutrient Pro

Some people can just look at a piece of chicken and tell you exactly how many grams it is, and give you the macronutrient breakdown on the spot. Good for you, buddy! Live much?

Don’t get me wrong, it takes great dedication to be a macronutrient pro and most often these are the people we are all trying to look like. But the truth is, most just want to be healthy and don’t care to be freaskishly shredded. Both are great! Follow your own path, light your own way. Be a leader, not a follower, and all that jazz.

If you are the macronutrient pro, obviously I wouldn’t spend the time. You’re doing just fine as you are and we’re all really impressed. No, really, I’m a fan!

Situation 2: You’re Neurotic And Getting Nowhere

Too many times I come across someone who asks all the questions, wants all the answers, makes all the changes, but doesn’t ever change. They do a complete 180 with their diet and let it play out for about a week. Then they are on to something else before giving their original diet plan a chance to let any real progress occur. I said it earlier, I’ll say it again. Patience is key! 

Constantly changing your diet to the newest, next best thing wastes a lot of energy and effort, and you will never see results. If this is you, you should abandon the macro counting and take the time to educate yourself on proper nutrition.

Learn what “whole foods” are. Learn how the body uses, stores, metabolizes carbs, fats, and proteins. Build a base layer of education so you can discern between what diets are worth your time and which are total crap.

Situation 3: You’re Just Getting Your Feet Wet In This Whole Fitness Thing

A. You are mostly sedentary and your idea of a healthy dinner is lettuce on your cheeseburger.

B. You do cardio for 3 hours per day, you now have “pancake butt”, you don’t weight train, nothing’s working so you just eat carrots.

C. “Is butter a carb?”

If scenario A, B, or C sounds like you, you’re not ready to make the leap just yet. This is OK! You are still in the contemplation, maybe even preparation phase and you’re making progress- to a point.

You need to focus on the basics. Are you getting enough sleep? Do you have negative stressors under control? Are you drinking water consistently? Are you able to look at two different food items and know the healthier choice?

Until you have the basics under control, there is no need to jump ahead and start counting macros.

I hope I have answered some of those burning “To Macro, Or Not To Macro” questions and you are on your way to achieving that body you have always dreamed of! And just in case you read this whole article wishing and hoping for that lettuce-wrapped burger recipe, I GOT YOU!

Ingredients:

  • Trader Joe’s Chile Lime Chicken Burger (3g carb/6g fat/19g protein)
  • Iceburg Lettuce Wrap
  • Sliced Tomato
  • Sauteed Bell Peppers (in 0 calorie coconut oil spray)
  • Microgreens
  • Broccolini (on the side)

 

“Snack Attack” for Chia Seed Pudding

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Chia seed pudding is a simple and delicious way to get the health benefits of chia seeds. It takes minutes to make and has enough protein and nutrients to be a quick, on-the-go breakfast option. When I prep my chia seed pudding I use small mason jars. You can also reuse baby food jars.

Chia seeds are a “whole grain” food and are non-GMO and naturally free of gluten. They are one of the most nutritious foods on the planet. Chia seeds are loaded with fiber, protein, Omega-3 fatty acids, various micronutrients and antioxidants.

You can add variety to your chia seed pudding by adding shaved almonds (pictured above), assorted nuts, blueberries for breakfast or chocolate shavings for a low-sugar dessert.

Chia Seed Pudding Recipe

Prep: 5 minutes, Total Time: 5 minutes, Yield: 4 servings

Ingredients:

  • 2 cups coconut milk
  • 1/2 cup chia seeds
  • 1/2 teaspoon vanilla extract
  • 1/4 cup (or less) pure maple syrup or agave

Instructions:

  1. For blended/smooth version: Place all ingredients in blender (I use my Nutribullet) and blend for 1-2 minutes until completely smooth.
  2. For whole chia seed version: Blend all ingredients except chia seeds in a blended or Nutribullet until smooth (including any added flavors, fruits or chocolate). Whisk in chia seeds.
  3. Pour mixture into mason jar or glass container and place in the refrigerator for at least 4 hours or overnight to gel. I usually prepare my chia seed pudding at night to have ready for breakfast the next day. It is also great to make in the morning for a delicious pre-made dessert at night.
  4. Add shaved almonds, nuts and/or fresh fruit and enjoy!