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2116 Sunset Ave
Ocean Township, NJ, 07712

732.774.7808

What do you dream of achieving?

Imagine working with your very own champion to achieve your life plans of health, wellness and professional goals; the power of two minds collaborating toward your balanced path. I will work with you to inspire your life on your terms while creating more joy and balance in every daily aspect of who you are.

 

week 2

Coconut Chia Seed Pudding

katie strakosch

chia.jpg

This simple and easy pudding is versatile based on desired flavors. It is loaded with essential fatty acids, anti-inflammatory spices, potassium and magnesium. It can be enjoyed as a breakfast on the go, a pick-me-up-snack or a nourishing dessert.


Ingredients

  • 1 can full fat coconut milk
  • ½ cup water or coconut water
  • ½ -1 cup of chia seeds
  • 1 tsp cinnamon
  • ¼ cup shredded unsweetened coconut
  • ¼ tsp Himalayan salt
  • ½ cup fresh berries, as garnish

**Makes 2-4 servings

*Other options: add cacao powder or nibs for a creamy, chocolaty taste

Experiment with other spice combinations: cardamom, nutmeg and ginger

chiaseedpudding

Preparation

  1. Mix coconut milk, water, chia seeds, and cinnamon in a blender or mix by hand.
  2. Pour into bowl and stir in coconut flakes.
  3. Sprinkle salt and garnish with berries.
  4. Serve in your favorite glasses.

Cheers!

Pumpkin Parsley Pesto

katie strakosch

pesto

Pumpkin seeds are called ‘nutritional powerhouses wrapped in small packages’. They are loaded with zinc, magnesium, essential fatty acids and antioxidants. They offer antimicrobial health benefits. Parsley provides Vitamin C, B12, K and A to the body. These nutrients work to boost the immune system. Parsley also supports kidney function by aiding in flushing excess fluids from the body.

Arugula is a rich source of phytochemicals and provides antioxidant benefits to the body.


Ingredients

  • 1 cup pumpkin seeds
  • 1 cup loosely packed parsley
  • 1 cup loosely packed arugula or kale
  • 1/3 cup extra-virgin olive oil
  • 1 garlic clove
  • Juice of one lemon
  • Spring or filtered water, if needed
  • Himalayan salt, to taste

Preparation

  1. To make the pesto, place the pumpkin seeds, greens and olive oil in a food processor and pulse into a coarse paste. 
  2. Add the lemon juice. 
  3. Purée until smooth. 
  4. You may need to add a small amount of water to purée properly, but keep the pesto thick.

*This is delicious served with crudité, or added to a soup, or even as a marinade on your favorite protein.*

Fig Tapenade

katie strakosch

Figs are a source of calcium, magnesium, Vitamin B6, and potassium. Figs also offer antimicrobial properties. The olives offer a balance of health fats and are mood enhancing.

figt

Ingredients

  • 1 cup fresh figs (washed and cut into halves) or 1 cup dried figs, soaked
  • ½ cup water
  • 1 cup Kalamata olives (pitted)
  • 1 tbsp extra virgin olive oil
  • ½ tsp. balsamic vinegar
  • 1 tbsp fresh thyme
  • 1 tbsp fresh rosemary

Preparation

  1. Pulse figs, water and olives together in the food processor until chopped.
  2. Add oil, vinegar and herbs.
  3. Pulse another 20 seconds.

Sweet Potato and Blanched Kale

katie strakosch

This is a simple dish that can be enjoyed for lunch or dinner. It brightens plates on cold winter nights, and nourishes the body with vitamin C, antioxidants, fiber and minerals.

sweet

Ingredients

  • 1 sweet potato, organic if possible
  • ½ bunch of kale, organic if possible

**Serves 1


Preparation

Sweet Potato: 

  1. Prick your sweet potatoes each 2-3 time with a fork, then place them directly on the oven rack in the middle of the oven, above the foil.
  2. Turn the oven on to 425.
  3. Bake for 45 minutes for sweet potatoes/yams that are 2-3 inches in diameter. For sweet potatoes that are up to 4 inches in diameter, bake for an hour. For super large sweet potatoes, bake for an hour and 15 minutes.
  4. Remove from oven and slice open.
  5. Add large dollop of coconut oil, sprinkle of Himalayan salt and sprinkle of cinnamon.

Kale:

  1. Blanching kale reduces bitterness and softens thick greens. To blanch kale, stir leaves into boiling water for a minute or two, drain, then immediately run under cold water.
  2. Massage a spoonful of coconut oil or cold-pressed olive oil onto kale to maximize nutrient assimilation.
  3. Blanched kale and sweet potato can easily be paired with your favorite protein source for more nutrient support.
sweetpotato