Recipe Redo Blog

Traditional Recipes Redone…Healthier


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Power Breakfast Bowl by Chef Kate Horning

kaleandeggsWhen we wake up first thing in the morning, our blood sugars are low from fasting all night long. Basically we’re starving. Breakfast provides the glucose and nutrients necessary to break the fast and get you started, helping to curb hunger and prevent binge eating later in the day. It also boosts the metabolism, which is essential for weight loss. Missing this important meal leads to nutrient deficiencies, so when we do finally get hungry, we have a tendency to gravitate towards high-sugar, high-fat foods for a quick energy boost resulting in further nutrient deficiency, cravings, and weight gain. By eating a substantial, satisfying, filling breakfast you actually end up consuming fewer calories throughout the day. Crazy huh?

I’ve actually found I feel best when I eat my largest meal first thing in the morning, followed by a filling lunch (with plenty of veggies), and then a smaller dinner. This gives me plenty of energy throughout the day, when I need it most, and then allows my body to wind down in the evening and fully digest my food before I go to bed. I’ve also found it to be essential to start my day off with something green.

One of my favorite ways to start the day is with my Power Breakfast Bowl. It has a great balance of nutrients to give me energy while keeping me full for hours. If you don’t have a ton of time in the morning you can cut the kale, onion, and garlic up the night before, store in a container, and then just add what you need to the skillet in the morning. The rice only takes about 20 minutes in the rice cooker. Start it first thing when you wake up so it can be cooking while you’re getting ready. If you don’t have that much time to spare, try quinoa (it only takes 10 – 15 minutes) or prepare your rice the night before and reheat with your kale in the skillet.

Ingredients:

1 cup Japanese rice
1.5 cups water
1 bunch greens (kale, collards, swiss chard, etc) cut into ribbons
1/2 large red onion, thinly sliced
2 tbsp olive oil
1/2 tsp celtic salt (season to taste)
1/4 tsp red pepper flakes
2 garlic cloves, sliced
4 eggs
hot sauce

Directions: Rinse rice and place in a rice cooker with water, flip the switch to cook and set aside. In the meantime add 1 tbsp oil in a pan over medium/ medium hi heat, cut kale into ribbons, slice onion, and garlic. Add kale and onions to the pan with a pinch of salt and red pepper flakes tossing to coat. Cook 2 minutes, add in garlic and another 1/2 tbsp olive oil, and cook another 2-5 minutes until kale is desired tenderness. Remove from the pan and set aside. Add another 1/2 tbsp oil and crack each of the eggs. Cook about 2 minutes with the yolk sunny side up and flip to the other side cooking another minute before removing the eggs from the pan. To serve layer rice followed by kale mixture and finishing with an egg. Drizzle with optional hot sauce and serve immediately. Serves 4.

IMG_9171Recipe contributed by Chef Kate Horning: Health Coach, Lifestyle Expert, and Chef, Kate Horning is on a mission to help women across the globe create their healthy lifestyle.

 


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Vegan Banana Oat Pancakes

 

Start your day with this delicious recipe from Chef Kate Horning of Simply Nutritious by Kate.

Recipe yields 5 medium pancakes

Ingredientsbananapancakes

  • 1 banana
  • 1 teaspoon baking powder
  • 1.5 Tablespoons agave or sugar (use honey for non-vegan)
  • 1 Tablespoon flaxseed
  • 2.5 Tablespoons water
  • pinch of salt
  • 1 Tbsp. coconut oil
  • 1 teaspoon vanilla extract
  • 3 Tablespoons milk (I used almond)
  • 1/2 cup old fashioned oats
  • 1/4 cup whole wheat flour (or sub other flour)

Directions: | Make flax egg by combining water and flaxseed in a small dish, stirring and letting set for 5 minutes. Mash the banana and baking soda together, then add salt and agave nectar or honey. Add the oil, egg, vanilla, milk and stir. Then add the oats and flour and stir until just combined. Add another splash of milk if the batter appears too thick.

Scoop batter onto a greased skillet over medium heat (not too high or they’ll burn) and cook for 2-4 minutes on each side or until golden brown. They will appear a little soft in the middle but that’s kind of what you’re going for as they’ll be a bit more dense and chewy than a traditional pancake. Serve warm with desired toppings.

IMG_9171

Recipe contributed by Chef Kate Horning: Health Coach, Lifestyle Expert, and Chef, Kate Horning is on a mission to help women across the globe create their healthy lifestyle.


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African Influenced Sweet Potato Soup by Kate Horning

The soup has roots in African food tradition. Peanut butter is added, thickening the soup and giving it a delicious flavor. The combination of sweet potatoes and peanut butter may sound strange, but result is mouthwateringly addictive. This soup is the perfect for any night of the week.

Ingredients:

  • 3 large sweet potatoes (I used two orange and one white)
  • 2 cups not chicken broth
  • 2 tbsp peanut butter
  • 1 tbsp palm oilsweetpotatosoup
  • 1.5 tsp berbere
  • 1 tsp thyme
  • 1 onion
  • 1/4 cup peanuts
  • 2 cloves garlic
  • 1/4 tsp celtic salt
  • 1 tbsp olive oil
  • green onion for garnish

Directions: Wrap sweet potatoes in foil and bake in a 400 degree oven until tender, about 50 minutes. In the meantime Saute onion in 1 tbsp olive oil until translucent, add garlic and softened sweet potatoes. Stir in thyme, salt, peanut butter, and broth. Add in batches to a blender and puree until smooth, return to pot and stir in berbere and chopped peanuts. Simmer until warmed through and season to taste. Serve with a drizzle of palm oil and a little pinch of celtic salt.

IMG_9171Recipe contributed by Chef Kate Horning: Health Coach, Lifestyle Expert, and Chef, Kate Horning is on a mission to help women across the globe create their healthy lifestyle.


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Zucchini Brownies by Simply Nutritious by Kate

When it comes to brownies I happen to be a total dessert snob. If I’m going to indulge in something it has to be absolutely perfect and for some reasons I think brownies are one of those desserts I am most often disappointed in. I love a nice chewy crust paired with that gooey, rich chocolate interior. In my opinion there’s nothing better.

Now,  when you think of creating something like I’ve described I’m sure zucchini isn’t the first ingredient that comes to mind. However, grated squash gives the brownies an irresistible texture and moisture that you can’t possibly get without loads of butter. And a crap ton of butter is simply not my style. So instead, I take naturally sweet coconut oil and pair it with some grated zucchini to create the ultimate brownie you can actually feel good about indulging in.

If your mission is to be sneaky about the addition of zucchini in the brownies I recommend peeling the squash before grating it to get rid of any obvious flecks of green throughout.

zucbrown

Ingredients:

  • 2 cups raw cane sugar
  • 1 cup coconut oil
  • 1 tbsp vanilla extract
  • 1 tbsp coffee
  • 4 cups grated zucchini
  • 4 cups whole wheat pastry flour
  • 3 tsp baking soda
  • 3/4 tsp salt
  • 3/4 cups cocoa powder
  • 2 cups dark chocolate chips
  • 1/4 cup flaked coconut

Instructions

  1. Whisk together coconut oil and sugar, stir in coffee and vanilla extract.
  2. Fold in zucchini followed by flour, baking soda, salt, cocoa powder, and chocolate chips.
  3. Stir until just combined.
  4. Divide mixture between two 8 inch greased square pans.
  5. Sprinkle with flaked coconut (optional).
  6. Bake in a preheated 350 degree oven for 30 minutes or until knife comes out clean.

IMG_9171Recipe contributed by Chef Kate Horning: Health Coach, Lifestyle Expert, and Chef, Kate Horning is on a mission to help women across the globe create their healthy lifestyle.


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Chef Spotlight – Kate Horning

Meet Kate: Health Coach, Lifestyle Expert, Chef.

Kate Horning is an emerging thought leader in health and nutrition. She is an ambassador on the leading edge of a new generation that challenges established ideas, looking for better ways to achieve healthier, happier lives.

Kate’s journey began with a book report at age thirteen, to be allowed by her mother to become a vegetarian. That sparked a passion that has led to studying and living nutrition for over a decade. Through her personal experiments with the typical American diet, as a vegetarian, vegan, calorie counter, and raw foodie, she has discovered the secrets of developing a practical, sustainable, healthy lifestyle.

As a high school senior, Kate gave a keynote address on childhood obesity advising the state of Ohio’s Board of Education on local school wellness policy. She supports the fight against childhood obesity worldwide through health and nutrition education.KateHorning
Kate studied dietetics at the University of Kentucky, and is a certified holistic health coach and chef.

Book Info:
A simple guide to escaping diets, eating for pleasure and discovering what you desire, Healthy Living Redefined: Live It. Share It. is the result of over a decade of exploration and experimentation in health and nutrition with one goal in mind – to create a simple, practical, approach to living a healthy lifestyle.We all know what to do, so why is it so hard to live healthy? Too much noise, too much information, and none of it makes sense. One day you should be doing this, the next day you should be doing that.Kate Horning delivers a refreshingly practical guide, simplifying healthy living. Her passion brings insight into the confusing and often conflicting world of health, nutrition and dieting. She shows you how to change your perspective and look at things differently while guiding you through the steps to create your own healthy lifestyle:
– The formula for weight loss
– The six habits of healthy living
– The two things you can do to make your healthy lifestyle a success
– How to ask the right questions to create a healthy lifestyle that matches your desires
– How to create a practical, sustainable healthy lifestyle for yourself
– Includes a 28 Day Road Map for daily self reflection on creating your own healthy lifestyle

Can be preordered on amazon.com

Visit Chef Kate’s Website

Chef Kate’s Book Website

Chef Kate’s Recipes coming this month:


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“So Easy” Blueberry Cobbler

One of the goals for the Journey into Wellbeing is to take traditional recipes and redo them in a healthier fashion.  For the Kentucky show the chef, Bobby Benjamin, chose to redo blackberry cobbler.  I was fortunate enough to try it right out of the over during the shoot and can vouch for its awesomeness.  With my recent diagnosis of food sensitivities I decided to take a stab at redoing the redo…(wow that’s a mouthful).   My subs here are basic and work really well.

Blueberries are one of the highest anti-oxidant fruits and will boost your immune system and keep your urinary tract system healthy.  Fresh blueberries are the best option.   You’ll want blueberries that are firm, uniform in color and move freely when you shake the container.  If you decide to buy frozen blueberries, shake the bag and only buy if the berries move freely.  If they are clumped together most likely they have thawed and been refrozen.

You can find Chef Benjamin’s original redo HERE.

Blueberry Cobbler1Filling Ingredients:

  • 2 cups fresh blueberries
  • 2 oz. dark rum
  • ½ tsp. vanilla extract
  • 2 tsp. local honey

Topping Ingredients:

  • 3 T Gluten Free Granola
  • 1 T Coconut Flour
  • 1T brown sugar
  • 1 T Ghee, melted
  • 1 tsp. cinnamon
  • 1/8 tsp. nutmeg

Directions:

  1. Heat oven to 375°F.Blueberry Cobbler2
  2. Coat four 4oz. ramekins with cooking spray
  3. Combine berries, rum, honey and vanilla in a bowl; toss well.
  4. In separate bowl combine remaining ingredients. Mix until moist and crumbly.
  5. Add berry-mixture to ramekins. Spread crumble onto the fruit mixture.
  6. Place the ramekins in the oven and bake the cobblers for approx. 20 minutes. (or until golden brown.)
  7. Top with vanilla coconut ice cream for extra goodness


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Raw Fig and Cacao Truffles from Simply Nutritious by Kate

This recipe is compliments of Simply Nutritious by Kate.

Cacao powder is simply the cacao bean, that through a cold-pressing process, has had the fat (cacao butter) removed. Cacao is packed with vitamins A, B1, B2, B3, C, E and Pantothenic acid, loaded with antioxidants and a great source of minerals including magnesium, calcium, iron, zinc, copper, potassium and manganese. Raw cacao also increases blood circulation which can improve focus and helps to reduce headaches. I developed this recipe while in the middle of a raw food cleanse. I was craving chocolate and had an unopened bag of cacao sitting in my pantry. I decided to play around with whatever other raw ingredients I had on hand and see what I could come up with. Rich and chocolaty these truffles are the perfect treat to curb any craving, but are packed with nutrition to keep you satisfied. They last about a week in the refrigerator but freeze for up to a month so I recommend doubling the batch.

Ingredients:

  • 2 cups raw almonds
  • 2 tbsp coconut oil
  • 1/2 cup agave or raw honey
  • 2/3 cups raw cacao
  • 6 figs
  • 3/4 cup coconut flakes

Directions:

  1. Grind almonds to a fine meal in a food processor add the rest of the ingredients except the coconut and pulse to combine, mixture should resemble a wet cookie dough.
  2. Scoop out and roll into balls, wetting hands helps prevent sticking.
  3. Roll into coconut mixture and place on a plate.
  4. Chill or freeze 30 minutes before serving.
  5. Keep refrigerated for best results!