February Newsletter Out Now!

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Send an email to BodiesByKate@gmail.com to receive your copy of my February Commit To Fit Newsletter PLUS 4 Recipes of the Month for only $10 (paid via Venmo).

Visit FitBodiesByKate.com for latest articles and workouts.

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Torgarashi Chicken Lettuce Cups with Orange & Radishes

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Time: 35-45 minutes

Servings: 2

Calories: 540 per serving

Ingredients

10 ounces Ground Chicken

4 ounces Cremini Mushrooms

2 cloves Garlic

1 head Butter Lettuce

3 ounces Radish

1 Red Onion

1 Lime

1 tablespoon Sesame Oil

1 tablespoon Togarashi Seasoning (sweet paprika, hot paprika, dried orange peel, poppy seeds, white sesame seeds, & black sesame seeds)

1 Orange

Instructions

Prepare the ingredients. Wash and dry the fresh produce. Thinly slice the mushrooms. Peel and thinly slice the onion. Peel and roughly chop the garlic. Using a peeler, remove the green rind of the lime, avoiding the white pith; mince the rind to get 2 teaspoons of zest (or use a zester). Quarter the lime. Peel the carrots; grate on the large side of a box grater. Cut off and discard the ends of the radishes; halve lengthwise, then thinly slice crosswise. Cut off and discard the root end of the lettuce; separate the leaves. Peel and medium dice the orange.

Cook the vegetables. In a large pan, heat 1 tablespoon of olive oil on medium-high until hot. Add the sliced mushrooms in an even layer and cook, without stirring, 2 to 3 minutes, or until lightly browned. Add the sliced onion and chopped garlic; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until softened and fragrant. Add the juice of 1 lime wedge; cook, stirring constantly, 30 seconds to 1 minute, or until combined. Transfer to a large bowl. Season with salt and pepper to taste. Rinse and wipe out the pan.

Cook the chicken. In the same pan, heat the sesame oil on medium-high until hot. Add the ground chicken; season with salt and pepper. Cook, frequently breaking the meat apart with a spoon, 3 to 4 minutes, or until lightly browned. Add the togarashi seasoning and cook, stirring frequently, 1 to 2 minutes, or until the chicken is thoroughly coated. Add 1/4 cup of water and cook, stirring constantly, 30 seconds to 1 minute, or until the water has cooked off and the chicken is cooked through. Turn off the heat.

Make the filling. To the bowl of cooked vegetables, add the cooked chicken, lime zest, grated carrots, sliced radishes, 1 tablespoon of olive oil, and the juice of the remaining lime wedges. Season with salt and pepper. Stir to thoroughly combine; season with salt and pepper to taste.

Add Some Color to Your Morning

Mornings are tough enough, add some color to your breakfast and make it something you look forward to!

omelette

Ingredients:

Egg whites, honey roasted turkey, spinach, cherry tomatoes, red/yellow/orange bell peppers, cilantro, salsa, salt and pepper to taste.

omelette ingredients

Start with turkey, bell peppers, (and minced garlic if desired) to pan with 1 tbsp olive oil. Brown turkey and bell peppers 3-5 minutes. Add egg whites and cook. Add spinach and tomato, cook 1-2 minutes. Garnish with cilantro. Add salt, pepper and salsa to taste.

Cheers to starting your day and metabolism off right, bright and early!

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.

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!!

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