What a dream to get to be an integral part of these @shift_retreats transformational experiences for so many years. I have witnessed hundreds of people come in with overwhelming doubt and trauma, and leave with endless possibilities. I know nutrition isn’t everything, however! Trying these recipes can’t hurt to help someone out there shift into living a life that they really want. Let me know what you think ♥️
- Link to “Become an Empowered Eater” Online Course
- Link to free “Retreat Recipes & Mindset Practices Ebook”
- Link to sign up for a free initial consultation with me
Appetizers & Snacks
- 2 Spinach Artichoke Bread Bowls “Outrageously Good Vegan Spinach Artichoke Dip” from the amazing @rainbowplantlife
- Bananas & Nuttzo
- Lyfe Bars (Use code VITAMINKATIE for a discount on their products when you order online)
- Fresh Fruit
- Whole grain crackers, carrots, zucchini, & hummus
Black Beans
- Saturate 4 cups dry black beans in 10 cups of water for at least 6 hours, pressure cook in instant pot for 30-35 minutes on high pressure with
- 2-3 diced red onions and 3-6 minced cloves garlic. Salt and pepper to taste
Mango Corn Salsa
- 3 small or 1 large bag frozen mango, thawed in the refrigerator and diced
- 4 small bags organic frozen organic corn, thawed
- Paprika
- 1 jalapeno, minced
- Fresh chopped cilantro to taste
- Mix in a large bowl, serve chilled
Potato Queso
- 2 cups boiled russet potato
- 1 cup boiled carrot
- ½ cup nutritional yeast
- ⅓ cup olive oil
- 1 tbsp lemon juice
- ¼ tsp onion powder
- ¼ tsp garlic powder
- 1.5 tsp salt
- ¼ tsp cayenne pepper
- ½ – ⅔ boiling water (add this last)
- Blend in a high speed blender until smooth
Blueberry Beet Smoothie
- 1 cup water or coconut water
- 2 tbsp oats
- 1 tbsp Nuttzo / peanut butter
- 1.5 banana (frozen)
- 1 scoop @lyfefuel (save with code VITAMINKATIE)
- 1 cup raw kale
- 1 small chunk of raw beet
- 1/4 cup frozen blueberries
- Blend in a high speed blender until smooth
Vibrancy Smoothie
Adapted from page 27 of my “Heart Disease Cookbook”
- 1-2 tbsp @nuttzo
- 1 ½ cup spinach
- ⅓ cup unsweetened soy or other vegan yogurt
- ½ lemon juiced
- 1 ripe banana (fresh or frozen)
- ⅓ cup frozen pineapple chunks
- 1 cup coconut water
- 1 scoop @lyfefuel vanilla chai essentials protein powder
- Blend until smooth.
Ceremonial Cacao
- For one serving:
- 1-2 tablespoons Kokoleka Cacao (use code KATIELOVE for a discount)
- 1.5 cups of hot brewed tea of choice (I love blends with lemon balm, chamomile, holy basil, and rose)
- 1 pitted medjool date
- dash. of cinnamon
- 1 tbsp raw cashews or tahini
- 1 tsp raw organic honey or maple syrup (optional)
- Pinch. of salt
- Blend in a high speed blender until smooth
Chickpea Tuna Salad
- Makes ~ 18 servings
- 6 cups dried chickpeas, soaked overnight & cooked in pressure cooker
- 2.25 cups tahini
- ¼ cup Dijon
- 3 cups diced red onion
- 3 cups diced celery
- 3 cups diced pickle
- Salt and black pepper to taste
- 1. Place chickpeas in a mixing bowl and mash with a mashed potato masher
- 2. Add tahini, mustard, red onion, celery, pickle, salt and pepper, to mixing bowl. Mix to incorporate. Taste and adjust seasonings as needed
Lemon Tahini Salad
- 1 bunch collards and 1 bunch kale, destemmed and finely chopped
- Large box spring mix
- Raw sprouted pumpkin seeds
- Local Seasonal Stone Fruit, chopped
- Freshly chopped mint to taste
- Lemon Tahini Dressing:
- 10 lemons, juiced
- ~1 cup Tahini (should be equal parts juice to tahini, 1:1 ratio)
- Apple cider vinegar (optional)
- > mix greens together in a large bowl. Massage in the lemon tahini dressing. Top with pumpkin seeds, chopped peaches and apricots, and fresh mint
Burgers
Eco Friendly & Super Nutrient Dense Delicious Kelp Burgers @lifeakua
@QueenStreet Buns (best gluten free bagels and buns out there!)
- Tomato
- Red Onion
- Pickle
- Mustard
- Ketchup
- Lettuce
Maple Balsamic Dressing:
- 3 cloves garlic
- 1 medium shallot
- 1 Tbs Dijon mustard
- 1 cup maple syrup
- 1/2 cup balsamic vinegar
- 1/2 Tbs dried basil
- 2 cups cold pressed extra virgin olive oil
- Blend first six ingredients in blender
- Drizzle oil slowly while blender is on
- Add salt and pepper (10-15 good shakes)
- Blend and test with lettuce or spinach
- Serve with spring mix, walnuts, and chopped seasonal fruit or raisins
Tofu Scramble
Adapted from @noracooks “The Best Tofu Scramble”
Makes 18 servings:
- 2 red onions, diced
- 1 hot pepper, minced
- 2 garlic cloves, minced
- 2 cups broccoli, chopped
- 8 oz mushrooms, chopped
- 9 tbsp olive oil
- 9 16 oz blocks firm tofu
- 18 tbsp nutritional yeast
- 4.5 tsp salt
- 2.25 tsp turmeric
- 2.25 tsp garlic powder
- Mince and dice onion, hot pepper, and garlic, set aside
- Chop broccoli and mushrooms, set aside
- Drain and mash tofu in a large bowl with a mashed potato masher or fork, set aside
- In a small bowl, combine the nutritional yeast, salt, turmeric, and garlic powder, mix and set aside
- In a large pan over medium heat, heat 2-3 tbsp of cold pressed extra virgin olive oil. Add the onion, hot pepper, and garlic, and stir frequently to prevent burning for 5 minutes
- Add the broccoli and mushrooms, stir frequently for 5-10 minutes until tender, add the mashed tofu and nutritional yeast blend, mix for 2-5 minutes
- Turn off heat and serve warm.
Serve with:
- Avocados
- Hot sauce
- Mixed greens / Lettuce
Thai Inspired Curries
Each curry serves ~10 people:
5 cups organic dry wild rice, saturated in 10-12 cups water overnight, well rinsed and cooked to manufacturer’s instructions. Stirring frequently as it is simmering to not burn on the bottom.
Green Curry
- 3 cans Thai kitchen coconut milk
- 6 Tbsp Thai kitchen green curry paste
- 3 Tbsp brown sugar
- 1.5 cups dry green lentils, soaked
- 2 cup kale
- Asparagus
- 1 cup mushrooms
- 3/4 cup fresh basil
Red curry
- 3 cans Thai kitchen coconut milk
- 6 Tbsp red curry paste
- 3 Tbsp brown sugar
- 2 cups dry chickpeas
- 1 cup carrot
- 1 cup mushrooms
- 1 cup kale
- 1 cup potato
- ¾ cup fresh basil
For the curries:
- Soak the lentils and chickpeas for at least 6 hours and drain before using
- Add all ingredients except basil to instant pot
- I also made a cashew cream to supplement the liquid without it being to watery by blending 1 cup raw cashews with 4-6 cups of water and using that to ensure there was enough liquid in the pressure cookers
- Cook in instant pots on high for 30-35 minutes or simmer in a large pot on medium heat for ~30-35 minutes until beans and vegetables are well cooked.
- Serve with fresh lime wedges and fresh chiffonade basil
Dessert: @scottsproteinballs – the absolutely perfect dessert bites. Surprisingly, the confetti is my favorite flavor. It tastes like raw cookie dough 🤤
VITAMIN KATIE 