Simple Healthy Recipes For The Single Parent
Presented by Katie Den Ouden
Well-being is the state of being happy, healthy, and prosperous. But, how do we get there? Food is one of the easiest ways to change our lives and our well-being. Food has the ability to nourish and heal our bodies, affect our thoughts, increase our energy, change our moods, and bring people of all paths together. Do you want to change your relationship with food, to a love affair that brings you happiness, health, and prosperity?
Katie works with busy, tired, and overstressed individuals to show them how to become rooted in their own well-being by beating the bulge, easing pain, and living an energized life... all without counting calories, taking "magic pills", or deprivation. Katie knows first-hand the demands of fast-paced and stressful lifestyles and the huge need for nourishing foods and self-care after working in event planning and project management for several years. You have the power and ability to ultimately transform your health and create a newfound zest for life by taking small steps... what small step can she help you take today?
Katie is a graduate of the Institute for Integrated Nutrition through Purchase College - SUNY and is a Certified Health Coach (CHC). She is accredited by the American Association of Drugless Practitioners (AADP). She holds an MA in Educational Psychology and a BA in Psychology. Katie is a published writer, university guest speaker lecturing on the topic of school gardens and its benefits and impact on social responsibility and health, conducts holistic health workshops, seminars, and cooking classes for corporations, small business, and individuals, and works on a daily basis with individuals looking to regain their wellbeing.
For more information or to get started on your own wellness plan today, go to: www.RootedWellbeing.com, email Katie at katie@RootedWellbeing.com, or call 515.229.0856.
Recipes for February 2012
Spicy Sweet Potato & Black Bean Chili
1 T. unrefined coconut or olive oil
1 large sweet potato, cleaned and cut into ½ inch chunks
1 medium onion, chopped
1 bell pepper, seed and stem removed, chopped
1 serrano pepper, seed and stem removed, finely diced (optional but spice is great!)
2 T. chili powder
1/2 tsp. cumin
2 (15 oz.) cans diced tomatoes
1 c. coconut milk
1 c. vegetable broth
2 (15 oz.) cans black beans or pinto beans, drained and rinsed
1 tsp. sea salt
2 T. cilantro, chopped
Toppings:
sliced limes (optional)
avocado slices (optional)
Instructions:
1. Heat oil in large soup pot over medium-high heat and add sweet potato and onions. Sauté for 5 minutes.
2. Add peppers, chili powder, and cumin and sauté for 2-3 more minutes.
3. Add tomatoes, coconut milk, and broth. Bring to a boil, reduce heat, and let simmer for 15 minutes (or until sweet potato can be easily pierced with a fork).
4. Add the remaining ingredients and heat until desired temperature is reached. Flavors will become stronger as the chili sits. Serve with optional toppings.
Serves 3-4
Free! Peanut Butter Cookies (gluten-free, dairy-free, soy-free, corn-free, refined sugar-free)
2 c. almond flour
1 tsp. sea salt
1/2 tsp. baking soda
1 c. organic peanut butter or almond butter
1/2 c. raw honey, brown rice syrup, or pure maple syrup
1/4 c. coconut oil
2 tsp. vanilla extract
Instructions:
1. Preheat oven to 350 degrees F. Grease baking pan or line with parchment paper.
2. In a medium-size bowl, combine almond flour, sea salt, and baking soda. Whisk until evenly mixed.
3. In a large bowl, mix together peanut butter, honey/syrup, coconut oil, and vanilla.
4. Add the dry mixture to the wet mixture and stir until no clumps remain and all ingredients are mixed in.
5. Using spoon or mini ice cream scooper, scoop tablespoon sized amounts of dough onto baking sheet, approximately 1 inch a part, and bake for 8-12 minutes. Cookies should be stiff to touch and slightly golden. NOTE: These cookies do not turn as golden as more peanut butter cookies and will burn on the bottom if not watched closely.
Makes 20-24 small cookies.
Shopping List for Above Recipe(s): Printable Shopping List
Make sure to check the list before you head out and cross off the things you already have!
