Author: Krista Sigmon

Creamy Butternut Squash Soup

By on November 28, 2014 in Recipes
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Makes about 10 cups

This soup is so easy to make. The beans add some creaminess and also some protein. This is a very spicy (not hot spicy just lots of spices) version. I love to use spices because there are so many health benefits. Did you know that curcumin, which is found in turmeric, has natural anti-inflammatory properties and that cumin aids digestion and improves immunity? Feel free to use half the amounts of cumin, turmeric and paprika and add 1-2 tablespoons of honey if you want a sweeter version, especially if serving kids.

2 tablespoons coconut oil
1 medium onion, rough chopped
2 garlic cloves, minced
1 tablespoon grated or finely minced fresh ginger
1 teaspoon cumin
½ teaspoon turmeric
1 teaspoon smoked paprika
dash of cayenne pepper
salt and pepper, to taste
1 medium butternut squash, cut into cubes (about 6 cups if using precut)
1½ cups cooked cannellini beans, (or 1 can, rinsed and drained)
4 cups organic broth*
1 cup water
Optional toppings: sour cream*, raw pumpkin seeds (pepitos), cilantro

1. Melt coconut oil in large soup pot over medium heat.
2. Cook onion for about 6-8 minutes or until tender.
3. Add garlic, ginger and spices and cook for one minute.
4. Add butternut squash, beans, broth water and bring to a boil. Turn down to a simmer, cover and cook about 30 minutes or until squash is tender.
5. Puree soup with an immersion blender or carefully transfer to a blender and and blend until smooth. Check seasoning and enjoy!

*I recommend using as many organic ingredients as possible but these are the ones that I think are most important.

Notes:
-Please try and buy BPA free cans – I like Eden Organic brand

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Salmon Curry

By on November 5, 2014 in Recipes
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Serves 4

1 tablespoon coconut oil
½ medium onion, thinly sliced
½ red pepper, thinly sliced*
1 tablespoon curry powder
3 garlic cloves, minced
1 tablespoon freshly grated or minced ginger
1 cup canned coconut milk
1 tablespoon coconut palm sugar (or regular sugar)
1 tablespoon fresh lime juice
1 tablespoon fish sauce (or soy sauce)
2 cups vegetable broth
1lb. wild salmon, skin removed and cut into 1” pieces (ask your fish monger to do this – trust me, it is hard if you haven’t done it much before!)
6 cups chopped kale (large stems removed)*
2 cups cooked brown rice
Toppings (optional): chopped cilantro, extra squeeze of lime and chopped raw cashews

1. Heat coconut oil over medium heat in a large skillet.
2. Cook the onion and red pepper until tender, about 5-7
minutes.
3. Add curry powder, garlic and ginger and cook for 1 minute.
4. Add coconut milk, sugar, lime juice, fish sauce, and broth and bring to a boil then turn heat down to a simmer and cook 4 minutes.
5. Turn heat back up to medium and add salmon and cook for about 5-7 minutes or until salmon is cooked through. Add in kale and cook while stirring until wilted.
6. Serve over cooked brown rice and top with cilantro, lime juice and cashews if desired.

*I recommend using as many organic ingredients as possible but these are the ones that I think are most important.

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Veggie & Egg Casserole

By on November 5, 2014 in Recipes
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Serves 8-10

1 tablespoon coconut oil or olive oil + more for greasing pan
½ large onion, diced
½ large bell pepper, diced*
1 package sliced mushrooms
1 cup grape tomatoes, halved
2 garlic cloves, minced
2 cups kale or spinach, chopped*
12 eggs
1¼ cup milk*
¾ teaspoon salt + more for salting vegetables
pepper, to taste
5 slices whole grain bread, cut into cubes
½ cup shredded cheddar cheese*
½ cup crumbled feta cheese

1. Heat oil in a large skillet over medium heat.
2. Add onions, peppers and mushrooms and sauté until tender, about 6-8 minutes. Season with salt and pepper, to taste.
3. Add in tomatoes and garlic and cook for 1-2 more minutes, stirring constantly.
4. Stir in kale or spinach and cook for a few minutes or until wilted. Remove from heat and taste to check seasonings.
5. Whisk together eggs, milk, ¾ teaspoon salt and pepper.
6. Put vegetables in bottom of a 9 x 13 baking dish that has a thin layer of olive oil or coconut oil on it.
7. Put bread cubes over vegetables and then sprinkle cheddar cheese evenly over top.
8. Pour egg mixture evenly over the veggies, bread and cheese.
9. Cover and refrigerate overnight.
10. The next day, preheat the oven to 350 and let casserole sit out while oven is preheating.
11. Bake for 40 minutes, covered and then add feta cheese to the top and bake 20 more minutes uncovered.
12. Broil for a few minutes if desired to brown top a little. Watch closely! Enjoy!

*I recommend using as many organic ingredients as possible but these are the ones that I think are most important.

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Overnight Soaked Oats

By on October 28, 2014 in Recipes
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Serves 1

1/3 cup rolled oats
1/2 cup milk of your choice* (if using chia seeds, use 3/4 cup milk)
1 tablespoon ground flaxseed or chia seeds, optional
1/2 teaspoon vanilla
dash of cinnamon

Optional Toppings:
fruit and nuts of your choice
local raw honey or pure maple syrup

1.Pour all ingredients, except toppings, into a glass jar (or container) and shake or stir well and refrigerate overnight.
2. In the morning, enjoy cold straight out of the jar or pour into a small saucepan and warm slowly if desired. Add fruit and/or nuts of your choice. I like to add 1/2 banana, sliced, frozen blueberries* and chopped walnuts. Drizzle a little honey or pure maple syrup if desired.

*I recommend using as many organic ingredients as possible but these are the ones that I think are most important.

Notes:
-It is so easy to make an assembly line and make several at a time. Use within 3 or 4 days. I like to save old jars from salsas, pickles etc and use for this.

-Experiment with toppings and seasonings. There are so many variations!

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Veggie Frittata

By on October 25, 2014 in Recipes
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This frittata is perfect for a weekend morning when you have a little more time to cook. It also saves and reheats well so it works for a busy weekday morning too. You can easily double the recipe and use a 10-12” skillet.

Serves 4

6 eggs
1 tablespoon milk or water
salt and pepper, to taste
1 tablespoon coconut oil
½ small onion, thinly sliced into half circles
1-2 handfuls of kale or baby spinach, chopped
2 oz. goat cheese

1. Preheat oven to 400.
2. Whisk together eggs, milk or water, salt and pepper in a small bowl and set aside.
3. Heat coconut oil in an 8” nonstick ovenproof skillet over medium heat until melted. Cook onion for 5-6 minutes or until tender. Add in kale or spinach and cook until wilted.
4. Pour eggs into skillet with vegetables and stir around for about 1 minute. Leave alone for another minute or so or until the edges are starting to set.
5. Top evenly with goat cheese and put skillet in the oven for 5-7 minutes or until the eggs are almost cooked through. (stick a knife into the center to make sure the eggs are mostly firmed up – they can still be slightly soft)
6. Turn oven to broil and broil for 1-2 minutes to brown the top a little and finish cooking eggs.
7. Remove from oven and let rest for 5 minutes. Loosen egg around the edges with a spatula and then slide onto a cutting board. Cut into wedges. Great hot or room temperature.

 

*you can use any vegetables or cheese that you like and you can also add meat – there are so many variations

 

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Spinach Artichoke Flatbread with Chicken

By on October 23, 2014 in Recipes
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When I first became a health coach, my sweet childhood friend from West Virginia asked me if I would come up with a healthy version of Outback Steakhouse’s Spinach Artichoke Flatbread. I have never had it so I’m not sure how it compares but my family thinks this version is delicious! Try and use organic ingredients if possible – especially important for dairy, spinach and chicken.

Serves 4

1 tablespoon olive oil
1 medium onion, finely diced
3 cloves garlic, minced
dash of crushed red pepper flakes, optional
6 oz fresh baby spinach, chopped
2 oz. cream cheese
¼ cup sour cream
3 tablespoons grated parmesan cheese + more for topping pizzas
1 can artichoke hearts, rinsed, drained and chopped
½ teaspoon sea salt
freshly ground pepper, to taste
¼ teaspoon Italian seasoning (optional)
¼ teaspoon garlic powder
8 oz. cooked chicken breast, thinly sliced
1 cup shredded mozzarella cheese
4 whole wheat tortillas (I used large Ezekiel sprouted wheat tortillas found in the freezer section) You can also use whole wheat pitas

1. Preheat oven to 425.
2. Heat olive oil in a large skillet over medium heat and cook onion, garlic and red pepper flakes (if using) until soft, about 5-7 minutes.
3. Stir in spinach and cook for 1-2 minutes or until just wilted then remove from heat.
4. Stir in cream cheese, sour cream, parmesan cheese and artichoke hearts.
5. Season with salt, pepper, Italian seasoning and garlic powder and mix well.
6. Meanwhile cook tortillas on baking sheets for 2-3 minutes on each side until they crisp up slightly.
7. Spread each tortilla with ¼ of the spinach artichoke mixture and top each with chicken strips and ¼ cup of mozzarella cheese. You don’t need much cheese because it is already rich and creamy.
8. Put flatbreads back in the oven and bake for 3-5 more minutes or until cheese is melted and bubbly.
9. Top with additional parmesan cheese if desired. Cut into wedges and serve. Enjoy!

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MY HEALTHY 30 DAY ONLINE CHALLENGE!

By on October 8, 2014 in Uncategorized
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KS-30DAYS

During the Fit & Healthy 30 Day online challenge, we’ll focus on one key strategy each week:

  • Week 1 – Why choosing the quality (not just the quantity) of your calories matters for weight loss
  • Week 2 – Finding the right exercise for YOU – hint: you don’t have to spend hours at the gym
  • Week 3 – Eating to fuel your body – what 1 thing you may be doing unknowingly to sabotage your efforts
  • Week 4 – How to plan for success – simple, effective tips to save you TIME, CALORIES and MONEY!

Here’s how it works:

This is an online challenge so you can participate no matter where you live (please invite your friends – extra support is awesome!).

Once you sign up, you’ll receive:

  • One email each week with that week’s challenge strategy
  • Access to the Challenge Group for support during the 30 days
  • Support, motivation and inspiration for 30 days
  • 4 effective strategies to get you on the road to reaching your goals (no quick-fix diet tricks or gimmicks – we know those don’t work!)

Grab a friend or 2 and come join us! 30 Days from now, you’ll be glad you did!

 

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Please feel free to contact me. Send me an email with the form below or at 704.575.4777

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