SAVORING THE HOLIDAYS...with presence over perfection Ellie Kempton, MSN, RD 303-229-9840 ellie@simplynourishednutrition.com LIMITLESS HEALTH MAY 15, 2015 Copyright 2015. Simply Nourished. All rights reserved.
! 6 S s for Sanity! SNACK BEFORE YOU ARRIVE OR HOST predominately on protein nuts + seeds allows for more SANITY when making decisions about what to put on your plate diffuses the effect of alcohol on the liver consider adding milk thistle for enhanced detoxification - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -! SHARE A DISH [YOU PREPARED] let it be colorful and different enjoy the process of making it and sharing it don t think of the I have to foods but the I GET to foods - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -! SLOW DOWN add bitters or lemon to water breathe chew - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -! SAVOR SIMPLICITY sit and take in the ENTIRE experience of the meal design your plate as though you are an ARTIST color, texture, smell- use ALL of your senses to enjoy - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -! [PRIORITIZE] SELF CARE [DAILY]
! Simply Nourished Plate 101 " VEGETABLES 1 UNIT = 1 FIST Artichoke Asparagus Broccoli Brussels Cabbage Cauliflower Carrots Celery Cucumbers Dark leafy greens Eggplant Fennel Green beans Jicama Mushrooms Onion, scallions FATS Peppers, sweet and hot Salad Greens Tomato & tomato sauce Turnips and rutabagas Zucchini/Summer squash " SPICES/HERBS, SWEETENERS 1-2 tsp spice/ 1 cup vegetables Low sugar fruit Stevia Grade B Maple Syrup Raw Honey " FATS 1 UNIT : 1 thumb OR small handful Olive Oil Avocado + Avocado oil Butter/Ghee Coconut Oil Nuts/seeds + nut/seed butter Cheese 1 80% Dark Chocolate 2 HERBS " FLUIDS Filtered water Herbal Tea/Kombucha Water with lemon <2 cups coffee 3 " PROTEIN 1 UNIT : 1 PALM Poultry hormone free Fish - wild Eggs- pastured Meat grass fed [if possible] Yogurt + Cottage Cheese- plain Gelatin/Collagen " STARCHES 1 UNIT : ½ FIST Beans/Lentils/Legumes [1 full fist counts towards both protein + starch] Fruit Root Vegetables + Winter Squash Unprocessed Grains Quinoa Alcohol Copyright 2014. Simply Nourished. All rights reserved.
Self Care Menu Use this menu to choose activities to embellish your week with rhythms of rejuvenation + play. Your wellness depends on it! MOVEMENT Simple morning stretching/yoga routine Early morning or early evening walk [just to breathe fresh air!] - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - STILLNESS Bathing Skin Brushing Breathing Soft Music Reading for pleasure Quiet Cup of Tea Essential Oil Therapy Meditation Oil Pulling Gratitude Journal
HOLIDAYS IN THE KITCHEN...savoring simplicity instead of surviving stress with friends and family Ellie Kempton, MSN, RD 303-229-9840 ellie@simplynourishednutrition.com LIMITLESS HEALTH MAY 15, 2015 Copyright 2015. Simply Nourished. All rights reserved.
! Roasted Nuts! A Note from Ellie: Roasted nuts are a great snack to have on hand when your guests arrive at your next holiday party. It s always nice as a host to have something delicious to snack on while your guests catch up before dinner. INGREDIENTS! 2 cups nuts [of choice]! 1 tsp oil [of choice]! 2 Tbsp spice [up to]! salt and pepper [to taste] OR! 1 Tbsp rosemary [freshly chopped] 1. Preheat the oven to 350 F.! 1 tsp salt OR 2. Add oil [if using] and arrange nuts on a baking pan with an edge in one layer. 3. Bake for 8-15 minutes stirring the nuts on the tray once or twice, to ensure even cooking.! 1 Tbsp honey! ½ tsp cayenne pepper OR 4. Remove when they smell nice and toasty.! 1 Tbsp garam masala 5. Toss with up to 2 Tbsp of spice. Equipment: baking pan Prep Time: 0 min Cook Time: 8-15 min Yield: 4 cups Serving Size: 1 cup
! Holiday Harvest Salad! A Note from Ellie: With this salads mixture of sweet, savory and fresh, this salad raises the bar on holiday salads. INGREDIENTS! 1 delicata squash [deseeded and cut into half-moons]! 1 cup pumpkin seeds! 1 Tbsp olive oil! 1 tsp cinnamon! ½ tsp cayenne pepper! salt and pepper [to taste]! 4 cups butterhead lettuce [washed and torn] 1. Preheat oven to 400 F and toss delicata, pumpkin seeds, olive oil, cinnamon, cayenne, salt and pepper to combine on a baking pan. 2. Roast the delicata squash and pumpkin seed mixture for 15-20 minutes or until nicely browned.! 2 shallots [minced]! 1 avocado [sliced]! ¼ cup chevre goat cheese [crumbled]! 2/3 cup pomegranate seeds 3. In a large salad bowl mix the remaining ingredients except the avocado, chevre and pomegranate seeds. DRESSING! ¼ cup olive oil! 1/8 cup red wine vinegar 4. Mix the ingredients for the dressing and toss the salad with the dressing. 5. Top with the squash, pumpkin seeds, avocado, pomegranate seeds, chevre and combine.! 1 tsp honey or molasses! 1 tsp Dijon mustard! salt and pepper [to taste] Equipment: baking pan Prep Time: 5 min Cook Time: 20 min Yield: 4 servings Serving Size: 2 cups
! Pecan Crusted Salmon A Note from Ellie: Not sure what to make for the holidays this year? Opt for a recipe that is simple and delicious- this salmon is sure the be the star of any holiday party. INGREDIENTS! ¼ cup olive oil or butter [melted]! 3 Tbsp Dijon mustard! 4 tsp raw honey! ¼ cup almond meal! ¼ cup chopped pecans 1. Preheat oven to 400 F. Line square baking pan with foil.! 4 tsp chopped parsley 2. In a small bowl, stir together coconut oil, mustard and sweetener.! 4 x 4 oz salmon fillets 3. In a separate bowl, mix together almond crumbs, pecans and parsley.! sea salt and ground pepper [to taste] 4. Dip each salmon filet into the oil/butter and then dip in the almond crumb mixture to coat. [just like with bread crumbs].! 4 lemon wedges 5. Place filets on baking pan and bake for 12-15 minutes or until fish easily flakes with fork. 6. Season with salt and pepper and a squeeze of fresh lemon juice over top. Equipment: Square Baking Pan Prep Time: 20 min Cook Time: 15 min Yield: 4 servings Serving Size: 1 fillet of salmon
! Rosemary Parsnip Fries! A Note from Ellie: Who can resist fries with a meal? These fries take the flavor up a notch pairing the subtle sweetness of parsnips with the sarvory. INGREDIENTS! 4 cups parsnips [matchsticked]! 4 sprigs rosemary [minced]! 2 Tbsp olive oil [or oil of 1. Preheat the oven to 375 F. choice] 2. Prep the parsnips by cutting into matchsticks [a mandolin is very helpful for this but watch your fingers] and mincing the rosemary.! salt and pepper [to taste] 3. Toss the fries, rosemary, olive oil, salt and pepper on a baking sheet and bake for about 25 minutes or until nice and crispy, removing the pan at 15 minutes to stir fries. 4. Enjoy Equipment: baking sheet Prep Time: 5 min Cook Time: 25 min Yield: 4 cups Serving Size: 1 cup
! Chewy Ginger Molasses Cookies! A Note from Ellie: Craving a treat around the holidays? Grab one of these soft and chewy ginger molasses cookies and you ll be transported straight back to your childhood. INGREDIENTS! 2 large eggs! 3 Tbsp coconut sugar! ¼ cup blackstrap molasses! 1 tsp pure vanilla extract! ¼ cup smooth cashew butter! ¼ cup coconut oil [melted and cooled- no lumps]! 2/3 cup coconut flour! 1 tsp baking soda 1. Preheat oven to 350 F and ready a cookie sheet with parchment paper. 2. Mix the eggs, sugar, molasses, vanilla, cashew butter and coconut oil in large bowl with a hand mixer until very smooth. 3. In a separate bowl, combine coconut flour, baking soda, cinnamon, ginger, cloves, allspice, salt and pepper. 4. Slowly mix the dry ingredients into the wet with a wire whisk until a sticky dough forms. [if the dough is too sticky place in the fridge for 5 minutes before rolling]. 5. Roll the dough into 1½ in balls and then roll in the coconut sugar to coat. 6. Place balls on the cookie sheet and flatten to ½ in high. 7. Bake for 8 10 minutes until the tops crack. [They wont seem quite done yet but they are] 8. Remove and allow to cool for 2-5 min before transferring to a wire rack to cool completely.! 1 ½ tsp ground cinnamon! 1 ½ tsp ground ginger! ½ tsp ground cloves! ¼ tsp ground allspice! ¼ tsp pepper! ¼ tsp salt! extra coconut sugar for rolling in Equipment: Hand mixer, cookie sheet Prep Time: 15 min Cook Time: 10 min Yield: 10 12 cookies Serving Size: 1-2 cookies