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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 3

Quinoa Stuffed Acorn Squash

katie strakosch

This nourishing meal is loaded with vibrant color, nutrients, protein and flavor!

It is versatile and can be crafted around your taste preferences. Feel free to swap quinoa out for your favorite grain, substitute your favorite nuts or seeds instead of pumpkin seeds and experiment with your favorite veggies. Add your choice of protein for an added boost of energy.

squash

Ingredients


Preparation

  1. Preheat oven to 375. Rub a baking sheet with coconut oil.
  2. Cut the squash in half lengthwise, and scoop out the seeds.
  3. Place squash, cut side down, onto the baking sheet, and bake for 40 minutes, or until tender.

Meanwhile,

  1. Put the quinoa and 1 cup gf water into a medium saucepan.
  2. Bring to a boil, reduce heat to low, and cover; cook until all the water is absorbed, about 10 to 15 minutes.
  3. In a dry medium-size skillet, toast the pumpkin seeds over medium to low heat, stirring frequently, two to three minutes.
  4. Heat the oil in the same skillet over medium-high heat.
  5. Add the onion, and cook until is softened and beginning to brown, about 3 minutes.
  6. Add the garlic, and cook for 30 seconds more.
  7. Add the carrots and sauté. Mix in kale, until leaves are soft.
  8. Stir in the cumin and cinnamon.
  9. Remove the skillet from the heat.
  10. Add the onion mixture to the cooked quinoa, stirring until well combined.
  11. Stir in the pumpkin seeds, cranberries, parsley and avocado; season with salt and pepper.
  12. To serve, place a squash half on a serving plate then fill each piece of squash with one quarter of the quinoa mixture.
  13. Sprinkle a little cinnamon and cumin over squash and serve.
squash

Turmeric Milk ‘Golden Milk’

katie strakosch

This drink is one of my favorites: easy to make, delicious to drink and contains a plethora of health supportive benefits for the body.

Although turmeric has been used in India for centuries, it is quickly being recognized as ‘the queen of spices’ today. It offers a wide range of antioxidant, antiviral, antibacterial, antifungal, anticarcinogenic, antimutagenic and anti-inflammatory properties.

milk

The synergistic anti-inflammatory benefits comes from ginger root. Ginger also supports digestion and can add heat to the body during the cold winter months.

Piperine is the property within black pepper that actually enhances turmeric’s bioavailability into the blood system.

Together, turmeric, ginger and black pepper offer an alchemy of health benefits and an added boost of support to the immune system.

The coconut milk delivers a powerhouse of nutrients such as vitamin C and E to boost the immune system and supplies many B vitamins to provide energy to cells.  It’s also rich in magnesium and potassium which regulate the heart’s rhythm and support the nerve cells.

This drink is especially beneficial during the winter months to add support to the immune system.


Ingredients

  • 1 can coconut milk, BPA free and organic
  • 1 cup filtered water
  • 1 teaspoon dried turmeric or ½ inch fresh turmeric, peeled and chopped
  • 1 teaspoon dried ginger or ½ inch fresh ginger, peeled and chopped
  • 1 teaspoon cinnamon
  • ¼ teaspoon black pepper
  • *optional 1 teaspoon local honey

Preparation

milk
  1. Place milk and water in a saucepan over medium heat.
  2. Add turmeric, ginger, cinnamon and pepper.
    Allow the liquid to begin to simmer.
  3. Continue to stir the ingredients together to blend.
  4. Turn off heat, cover, and allow the mixture to sit for at least ten minutes, so it can infuse and enhance in flavor.
  5. Add the honey to the mixture. Stir together.
  6. Serve warm and enjoy!

Cheers!

Breakfast Quinoa Cereal

katie strakosch


Ingredients

  • ½ cup quinoa
  • 1 cup water
  • 1 tsp. coconut oil
  • Fruit of choice: berries, apple, banana
  • Garnish: coconut flakes, crushed nuts, cinnamon, flax seeds
breakfast

Preparation

  1. Place quinoa and water in saucepan with a pinch of salt.
  2. Bring to a boil, add coconut oil.
  3. Cover and simmer on low for about 15 minutes or until water is absorbed.
  4. If you are using apples, stir into pot about 7 minutes into cooking time.
  5. Other fruit, add at end.
  6. Remove from heat. Garnish & enjoy!
quinoa