6 WAYS TO STAY HEALTHY THROUGH THE HOLIDAYS !

MISTED KALE FLOWER

  1. EXERCISE- Keep moving!! Try to get to the gym or a yoga class. If you don’t have time to fit in a work out, go for a long walk, especially after meals. Take the stairs whenever possible and engage in active holiday events. Don’t wait until the New Year to start making resolutions!
  1. REST – Give yourself time to rest whenever possible. Take naps and sleep in after a late night out. Not sleeping enough can lower immunity and cause weight gain. When we don’t get enough sleep, the body starts overproducing a hormone called Ghrelin, “the hunger hormone.” This sends signals to the body that you’re still hungry & you will find yourself noshing all day long. Stave off cravings by drinking plenty of water and herbal tea.
  1. EAT CONSCIOUSLY – Eat slowly, don’t overeat, and try to stick to a plant based diet. Bring a healthy dish to a holiday party or eat something before you go, so you don’t overindulge in too many processed or sugary foods. If your system is feeling overburdened, try a 1 day juice cleanse to give your body a break. Keep your focus on fun, not food. Food doesn’t have to be the main event this holiday season. Connect through other holiday activities and feel better all season long.
  1. DE-STRESS –The holiday season can be overwhelming and stressful. Make sure to take time to unwind. Maybe skip a holiday party or two. Stop & take 10 deep breaths, mediate, get a massage, go to a yoga class or take a long bath. Be cautious not to drive yourself too hard. This will keep you healthy, happy and ready for a vibrant new year!
  1. STAY HYDRATED – Chances are you’re dehydrated! Drink half your body weight in ounces everyday to keep your body systems regulated. For instance, if you weigh 130 pounds, drink 65 ounces of water daily. This will keep cravings at bay, support digestion, and give you glowing skin and more energy. If you choose to drink alcohol, stick to wine or champagne and make sure to increase your water intake that day.
  1. EXPRESS GRATITUDE – The more you give thanks, the better you feel. When we give thanks, the people around us feel better too. Take time to write thank you notes, reach out to loved ones and recognize all the things you have to be grateful for in your life. The more you express your thanks, the more that wonderful people and situations will flow into your life. Write a list of 5 things you’re grateful for right now.

Sweet Potato Parsnip Puree with Caramelized Shallots & Fresh Sage

Looking for a tasty & nutritious side dish for Thanksgiving? This recipe is super simple & always a crowd pleaser.

Sweet Potatoes are loaded with beta-carotene, Vitamin C and anti-inflammatory nutrients. In the body, beta-carotene is converted to vitamin A. Vitamin A supports eye health, boosts the immune system and keeps our skin looking healthy and vibrant! Parsnips contain a wide variety of vitamins, minerals and nutrients, including dietary fiber, folate, potassium and vitamin C.

This dish is the perfect complement to any Thanksgiving meal. It’s incredibly simple and takes less than 30 minutes to make. It’s grounding, satisfying and will help keep your immune system strong this holiday season. Enjoy!

photo.PNG-3

Ingredients

3 Sweet Potatoes

4-5 Parsnips

3 Shallots

1 clove of garlic

1 Tsp sea salt

1 Tsp cumin

3-4 Tbsp Olive Oil

1 Tsp fresh Sage

Directions: Boil Sweet Potatoes & Parsnips for 15-20 minutes. Simultaneously caramelize 3 shallots in a separate pan. Let everything cool. Then blend all remaining ingredients together until thoroughly combined. Top with fresh chopped sage & serve! (*optional- add 1-2 tbsp of maple syrup for a sweet, maple flavor)


I’m Back!

Hey Guys! First off, wow. It has been a while since I’ve posted. I’ve been busy enjoying my new life in California, hiking in the mountains and settling into my beach cottage. I’ve also been cooking privately for clients and helping people transition to a more holistic lifestyle, teaching them new ways to approach healthy living. I realized while living in New York City that I too needed a new way of approaching life; Slowing down and sinking into myself became a priority after years amidst the frantic pace of life in the city.

The past several months have been tremendously transformative. I’ve been listening to what I really want and need, and sinking into what may shape my future. I’m retraining my activity-wired brain that its ok to have days that are still and quiet and that the space in between (though at times uncomfortable) can offer so much wisdom and truth. The more I slow the pace, the more I get clear about what really serves me.

Though I haven’t been sharing here on the blog, I’ve developed a recent love affair with Instagram. It’s such a fun way to share recipes and holistic lifestyle tips. Here are a couple of my recent Instagram posts. Come check me out!

http://instagram.com/dahlhousenutrition

image.png copy

REFRESHING GREEN JUICE

3 Stalks of Kale

4 stalks of Celery

1 whole cucumber

1/2 lemon

image.png-2 copy

“CHEESY” KALE CHIPS

1 head of kale rinsed and massaged

5 tbsp Nutritional Yeast

1/2 cup Walnuts

1/4 cup Sunflower seeds

1/4 cup Hemp seeds

Pinch or 2 of Himalayan pink salt

*optional- juice from 1/2 a lemon

2 tbsp Olive oil

Blend mixture in food processor & thoroughly coat kale. Dehydrate overnight at 115 degrees or bake at 300 for 25 minutes (rotating in between)


SIMPLE & DELICIOUS CRANBERRY SAUCE

Make your own homemade cranberry sauce this Thanksgiving using fresh cranberries & you will NEVER buy canned again! This recipe is so simple & delicious that you will wonder why you ever purchased pre-made sauce!! Extra sauce (if there is any left!) can be stored in the fridge for up to 1 week & used as a spread on toast, or added to my apple crisp recipe for a super tasty variation.

Ingredients

2-3 cups fresh or frozen unsweetened cranberries (preferably organic)

1 large orange -zested, peeled & chopped (preferably organic)

2 tsp orange zest (from fresh orange)

1//4 to 1/2  cup raw honey or  grade B maple syrup

1 tablespoon fresh grated ginger

1/2 tsp vanilla

2 cinnamon sticks (or ½ tsp cinnamon)

Instructions

Zest, peel & chop orange

Place all the ingredients (-orange zest) in a medium sauce pan over medium-high heat & Bring to boil.

Reduce heat to simmer for 15-20 minutes, stirring occasionally, until sauce has thickened. (You may hear the cranberries popping –this is normal)

Remove from heat, stir in orange zest, remove cinnamon sticks & cool to room temp.

Serve at room temp with salad, bread, pie, potatoes or whatever your little heart (or palate) desires !


KALE 5 WAYS

TOP 5 REASONS TO EAT KALE

1. Kale is an excellent source of beta carotene & high in Vitamins K, C & A, which help to prevent inflammation, joint pain & kidney stones.

2. Kale is extremely alkaline, rich in chlorophyll, super energizing & great for your skin!!

3. Kale’s high, sulfur-rich phytonutrients help to support the body’s natural elimination & detoxification process.

4. Raw Kale is rich in Enzymes & soluble fiber. It aids the body in digestion & lowers cholesterol.

5. Kale is a perfect source of iron & rich in the eye-health promoting lutein.

GREEN smoothie #1

Ingredients

1-1 1/2 almond, rice or hemp milk (or filtered water, coconut water)

2 pitted dates

1 frozen banana

1 cup kale  (remove spine &save for juicing)

1 cup spinach leaves

1/2 cup fresh or frozen berries

GREEN smoothie#2

Ingredients

1 cup filtered water, coconut water or almond, rice or hemp milk (for a creamier consistency)

1 cup frozen blueberries

2 tbsp. coconut

1 tbsp. almond (or other) nut butter

1-2 tbsps. flax or coconut oil

1 cup kale (remove spine-save for juicing) or spinach leaves

Directions

  • Combine all ingredients in a blender and blend until smooth.
  • Sip & be happy!


KALE, CARROT & CRANBERRY SALAD

Ingredients

 1 bunch kale, stemmed and finely chopped & massaged

1/2 cup grated carrots

1/2 cup dried cranberries (apple juice sweetened)

2 tablespoons lemon or lime juice

2 tablespoons walnuts or pine nuts

2 tablespoons olive oil

Pinch of sea salt

Directions

  • Toss all ingredients together in a large bowl.
  • Serve!

KALE, RICE & HERB SALAD

Ingredients

1 bunch kale, spine removed (save for juicing) & chopped

1 carrot, shredded

¼ cup fresh parsley

¼ cup fresh mint (sub fresh sage or basil)

1/2 red onion, finely chopped & sautéed (optional)

2 shallots, chopped & sautéed

1/4 teaspoon sea salt

1/2 teaspoon ground black pepper 
(optional)

1/4 cup crumbled goat or feta cheese (optional)

1 cup brown rice, cooked & cooled

2 tablespoons olive oil

Directions

  • De-spine & chop kale
  • Shred carrot
  • Chop herbs
  • Chop & sauté onions & shallots
  • Cook rice separately (let cool)
  • Add kale & carrots to onion mixture until just slightly wilted
  • Toss with rice & cheese, salt, pepper & olive oil
  • Serve & enjoy warm or cold!
SWEET & SOUR CREAM & ONION KALE CHIPS

Ingredients

2 bunches of kale, spine removed (save for juicing!)

1-2 cloves garlic

1 med onion

1/4 cup tahini (+1tbs for extra creaminess!)

½ tbsp. raw honey

½ lemon- juiced

1 tsp. apple cider vinegar (optional)

½ tsp. sea salt

Dash of black pepper (optional)

1 tbsp. filtered water

Directions

  • De-spine & chop or tear up kale
  • Place all other ingredients in food processor, blend until smooth
  • Cover kale with smoothed mixture & toss with hands or tongs until fully distributed
  • Place onto 2 or 3 dehydrator sheets or parchment lined cookie sheet
  • Dehydrate for 5 hours or until crunchy @ 118
  • Or Dry in the oven on the lowest temp with oven door left open slightly (times will vary in oven-roughly 1-2 hours)
  • Once dry & crunchy- store in an airtight container

KALE PESTO (recipe by Eva Cabaca)

Ingredients

1 bunch of Kale (spine removed) & chopped

1/2-1tsp Celtic or Himalayan sea salt

1/2 cup olive oil

1/2 cup of soaked nuts (pine nuts, cashews or sunflower seeds)

1/4 cup dry basil (or 1 cup of fresh basil)

1/4 cup lemon juice

1-2 tsp. raw honey (optional)

1-2 cloves of garlic

Directions

  • Blend all ingredients in food processor adding more oil, lemon or a bit of water until desired consistency is reached!
  • Enjoy with carrots, celery or crackers.

HONEY GINGER APPLE CRUMBLE

I have enjoyed Apple crisps, Bettys, and Crumbles a million different ways in my life, and this is by far my favorite recipe! This dish is especially delicious this time of year & will fill your home with delightful fall aromas.

Apples are one the best fruits out there, and nothing says fall more than a nice juicy apple. They are a great source of fiber, help to regulate your blood sugar, and are high in antioxidants & loaded with vitamin C. What’s not to like?

Oats are also a perfect choice for a healthy, balanced diet. They are an excellent source of fiber, contain an array of B vitamins, and are a great source of manganese. Oats contain high amounts of selenium, feel good tryptophan, and protein. Wheat-free oats are also well tolerated by those who have an intolerance to gluten, which makes them a perfect alternative.

 

INGREDIENTS

Crisp

1 cup gluten free organic oats (sub-quinoa flakes)

1/2 teaspoon cinnamon

1/4-1/2 cup all-purpose gluten free flour or almond meal or oat flour

1/2 cup coconut sugar, raw honey, dates or sweetener of choice

1 teaspoon vanilla extract or vanilla bean powder

1/4 teaspoon sea salt

1/4-1/2 cup coconut oil or organic butter

Filling

5-6 medium Granny smith, Macintosh or Honey crisp apples

2 tablespoons lemon juice

2 tablespoons all-purpose gluten free flour

1 teaspoon ground cinnamon

1 teaspoon nutmeg

1-2 tablespoons freshly grated ginger

2-4 tablespoons raw honey, maple syrup or sweetener of choice

DIRECTIONS

  • Preheat oven to 350 degrees F.
  • Filling: Peel, core & cut apples. Place apples in a large bowl & mix with lemon juice & ginger.
  • Combine flour, cinnamon & nutmeg & add to apple mixture. Add honey or sweeter of choice & mix until all of the apples are coated.
  • Place apples evenly in an 8×8 glass-baking dish.
  • Crisp: Combine oats, cinnamon, flour, sugar, vanilla and sea salt in a medium bowl. Mix in coconut oil or cut butter into small cubes.
  • Using your hands, create a crumble with the mixture.
  • Distribute crumb mixture over apples & Bake for 45-55 minutes, or until topping is nicely browned.
  • Serve warm with a scoop of coconut milk ice cream.
  • ENJOY!

COCONUT CURRY PUMPKIN SOUP


Hi Friends! Welcome to my blog. Wanted to share a super fantastic & delicious soup recipe with you. This recipe was created with love and is a combination of a few favorites. It is a perfect autumn soup and is great for those seeking grounding comfort food. It’s also a wonderful soup to whip up for the holidays.

Enjoy !!

xoxo, Kristin Dahl

COCONUT CURRY PUMPKIN SOUP

Pumpkin is incredibly rich in vital anti-oxidants and vitamins. This humble vegetable is low in calories and a great source of vitamin A! It’s also high in beta-carotene and vitamin C which keep skin glowing through the transition of seasons. Rich in Carotenoids, potassium and fiber, the mighty pumpkin regulates blood sugar, lowers blood pressure, and keeps bowel movements regular. It is one of the most popular vegetables that is grown all over the world.

This soup can be enjoyed all season long. Don’t forget to save the pumpkin seeds for toasting! They are a perfect healthy snack option, high in magnesium & zinc. To toast the seeds simply rinse, dry & place seeds on a cookie sheet. Lightly roast in the oven at 160-175°F  for 15-20 minutes. Roasting them for a short time at a low temperature helps to preserve their healthy oils and keep natural enzymes intact.

Ingredients

2 medium onions, finely chopped

2 tablespoons coconut oil

2 large garlic cloves, minced

1 tablespoons minced peeled fresh ginger

1 teaspoon ground cumin

1 teaspoon ground coriander

1 teaspoon turmeric

½ teaspoon curry powder

1 1/2 teaspoons himalayan sea salt

1/2 teaspoon cayenne (optional)

1 whole pumpkin, peeled, boiled & blended (substitute kabocha, acorn or butternut squash)

(do not use canned pumpkin)

3 cups water

1 can unsweetened (organic) coconut milk

2 tablespoons coconut butter (optional)

1 1/2 teaspoons raw honey

1 large sweet potato- peeled, boiled, pureed

  • Combine coconut oil, garlic & onions over medium heat and sauté for 3-5 minutes or until slightly caramelized
  • In a separate saucepan boil pumpkin & sweet potato on high until soft- strain & set aside
  • Add ginger, cumin, coriander, turmeric & curry powder to onion mixture and heat on low until aromatic but not burnt
  • Combine all other ingredients & water and simmer on low-medium heat for 30 minutes
  • Let cool for at least 10 minutes (or stick in the fridge for a bit) Place in bender & blend for about 3 minutes (or use hand blender in pot)
  • Return to pot, warm & serve. Add sea salt and pepper to taste