Blueberry-Almond-Oat Scones and crazy mornings with kids

With school back in full swing (3 different drop off times and 3 different pick up times - are you kidding me?), I'm finding it more of a challenge to get a good breakfast in. I'm NOT a breakfast skipper, its like religion to me. So for these hectic mornings, it's so good to have a back-up plan for when sitting down at the table is not an option. I'm a big fan of scones - and while this recipe isn't exactly a scone (its way healthier), it's the smarter cousin to a scone - and also related to muffin tops and soft, chewy cookies. You'll definitely want to make these gems... and freeze a few for those blissful mornings when you can't find your keys, can't remember if you brushed your teeth or if your children can't find socks or their library book and the dog gets out the front door while you are half dressed, and did I mention you forgot to feed the puppy? Of course, these also make a perfect post-workout snack with a cup of chamomile tea in between drop offs and pick ups. And no, I won't judge you if you make a tea-based hot toddy - there's some crazy stuff that happens at kid-homes between 6:30 and 8:05 am!!!

Back to the scones…these are loaded with good for you stuff. Just check out the star ingredients: homemade oat flour (so quick and easy to make), oats, sesame seeds, sunflower seeds, almonds, blueberries, chia, raw honey, hemp seeds, coconut oil and organic peanut butter. There's no getting around it - even if you don't love these as much as I do, you'll be getting some pretty stellar nutrition that will keep you full for hours. Reboot-approved for weeks 5 &6!

Mission Super Healthy Scone: Accomplished

Blueberry-Almond-Oat Scones
makes 8

Ingredients:

• 3/4 heaping cup oat flour (blend heaping 3/4 cup oats in your food processor until fine and powdery)
• 1/4 cup raw honey
• 1/4 cup organic peanut butter (or nut/seed butter of choice)
• 1 small banana, peeled
• 1 egg (you can also use a flax 'egg', 1 Tbsp flax meal + 3 Tbsp water, let rest for 5 minutes)
• 2 Tbsp coconut oil
• 1 tsp vanilla
• 2 Tbsp unsweetened shredded coconut, optional 
• 3/4 cup oats
• 1/4 tsp sea salt
• 1/2 tsp baking soda
• 1/2 tsp baking powder
• 1 Tbsp each chia seeds and hemp seeds
• 1/4 cup sesame seeds
• 1/3 cup slivered almonds
• 2 Tbsp sunflower seeds
• 1/2 cup frozen organic blueberries

Method:

1. Preheat oven to 350. In your food processor, pulse 3/4 cup of oats until flour-like in consistency (about 1-2 minutes).  Set aside in small bowl.

2. In the empty food processor, add banana, honey, peanut butter. Puree until very smooth. Add the egg and pulse until incorporated. Add the coconut oil and the vanilla and blend well.

3. In a large mixing bowl, combine the oat flour, oats, salt, baking soda, baking powder, chia, hemp, and sesame seeds, and almonds and sunflower seeds. Mix until combined. Fold in the frozen blueberries gently. Let batter rest for 10 minutes.

4. Divide batter into 8 cookie-like portions on a lined baking sheet (I use a Silpat). Bake for about 12 minutes or until lightly browned. Remove from oven to cool. Scones will keep fresh for 3 days in a sealed container, so freeze what you won't use right away. 

*for breakfast, I'd add a 6 oz cup of low-sugar greek yogurt to go with the scone (like Siggi's Vanilla or coconut, or Goats milk greek yogurt); but this is fine on its own as a snack.

Reboot 4.0 coming soon!

I'm so excited to be offering my 6-week health Reboot to everyone again! Version 4.0 will be starting Monday, September 29, 2014. This is the perfect way to reset your diet after a summer filled with over-indulgence (hello, cocktail hour and peach pie a la mode, I'm talking about you), and also the perfect way to head into the holiday season - armed with established, healthful habits and a new sense of what optimal nutrition looks and feels like.

The Reboot is a 6-week program, but the new habits and recipes you learn will stay with you for your lifetime. It will take 6 weeks to reset your diet, but then you will have the tools you need to continue succeeding long after the Reboot ends. The main reason why I became a Dietitian was so that I could help others establish a normal relationship with food - and discover a better way to eat and live - all in the name of self-love, longevity, and being a role model for our children and family. It is completely liberating and inspiring to eat the way we were intended to eat, and I get so much joy out of sharing my knowledge of nutrition and love of cooking with you!


If you think you might be in need of a health Reboot, grab a few besties, your spouse, or co-workers, or heck, just yourself, and join me next month! I can promise a few things - you will spend more time reading food labels, cooking incredible food, and taking pictures of your gorgeous creations, but I also promise you will feel your best, and love your new eating habits. There's a good chance you will lose weight (if your body needs to), too, but please know that this is a no-deprivation plan! My philosophy has always been that the first step in healthy weight loss and maintenance is to establish healthy habits and learn to crave healthy foods. Once that piece is put in place, weight loss comes easily and naturally. If you've ever done a diet or a detox plan where you were hungry for extended periods of time, then you should really try this approach because it is sustainable and the optimal way to feed your body.

Send me a message or email me SOON if you are interested in joining my Reboot. The cost is $150, and includes a soft and hardcopy of my program (week by week guidelines, recipes, sample menus, exercise/food/mood journal, eating out tips), membership to our private Facebook group where you will find new, seasonal recipes, tips, motivation, and support, and unlimited access to me via text or phone/Facetime throughout the Reboot. I will also have an intro and closing meeting. For those who can't physically attend the meetings, I will post detailed notes on our FB group, and can address your questions at any time. I look forward to hearing from you, and hope you will join me next month!

:) Katie
katie.kahn@yahoo.com

Chilled cucumber soup with herbs

Here's an amazingly simple, and healthy summer recipe for you. It's fast to throw together, and can sit for 3-4 days in your refrigerator - and it gets better with age! 

I love a recipe that uses cucumbers. We've all seen cucumber slices used on the eyes to de-puff, but they do so much more! Whenever I've over-indulged, I reach for cucumber recipes - that's because cucumbers are 95% water, which helps hydrate and eliminate toxins in the body. They are also a good source of B vitamins (energy boost) - so instead of reaching for that 3pm latte or energy drink, try a cucumber instead! I'm also a big fan of cucumbers because they are excellent for joint health and arthritis by helping to strengthen our connective tissues. Lastly, you should chose cucumbers because research suggests that the powerful plant lignans in cucumbers can reduce heart disease risks and possibly breast,uterus, ovarian, and prostate cancers!! Sold?

Here is my recipe for Chilled Cucumber soup - lots of herbs and a dose of healthy fat makes this a perfect post-vacay meal. Balance it with a small piece of salmon, or as my friend Regan does- with a handful of roasted garbanzo beans on top for protein. 

Mission Summer Detox: Completed.

Chilled Cucumber and Herb Soup

Serves 6

2 English cucumbers (peeled), chopped

1 large, ripe, avocado, peeled

2 green onions, green and white parts, chopped

1 garlic clove

2 cups chicken or veggie broth

1 cup Nancy's sour cream or Greek yogurt (or coconut cream for dairy-free)

1/3 cup sundried tomatoes(I use the ones packed in oil)

1/2 cup mixed herbs- mint, basil, cilantro

Zest of one lime

Juice of one lime

Pinch of cayenne (or 1/2 tsp for more kick)

Salt/pepper to taste 

Garnish: olive oil, cherry tomatoes, herbs

Optional: red wine vinegar

Method:

Add all ingredients except the garnishes to a Vita Mix or food processor. Blend well and taste for seasoning. If you want more "pop" feel free to add a dash of red wine vinegar or additional lime juice. 

Chill for at least 2 hours before eating -serve with cherry tomato halves, a drizzle of good olive oil and any leftover herb sprigs! Enjoy!!

Obsessions

Here is a picture gallery of my recent food obsessions. A few are specifically kid-related and have passed my super-picky-kid test. These can all be found at Whole Foods, Sprouts, Trader Joe's or Target. Happy shopping! Oh, and I'd love to hear about your foodie obsessions, too! 

Trail Mix Cookies

When I came up with this recipe, I was wondering if another "healthy" cookie recipe was really needed on the blog. I mean, how many ways can one combine dates, oats, almond meal, and flax and not get bored, right? Very wrong, my friends! I'm just getting warmed up with these crazy healthy cookie concoctions. This recipe is different than my other healthy cookies in that they don't contain mashed bananas for additional sweetness. They rely exclusively on pureed dates, which give a really neutral, sweet flavor, much more like what you'd expect from a typical cookie. Love that. And while I still classify these as treats ( = moderation), you can feel good knowing that there is no refined sugar in this product (and no refined wheat products either). Refined sugar has no nutritional benefit and has been shown to be linked to cardiovascular disease, cancer cell growth, and weight gain to name a few and has been described to be as addictive as heroin!!

How do you know if you are addicted? One sign of addiction is to continue a behavior even knowing the negative consequences of that behavior. That's a strong statement, but I'm sure we can agree that there is some truth in it. In an era of 20 oz sodas, breakfast cereals marketed to kids with 12g of sugar per serving (that's 3 tsp of sugar to start the day!), and frozen yogurt shops on every corner, I'm proud to offer you a refined sugar free dessert option. It's perfectly OK and wonderful to indulge when you need to, but for the average occasion, stick to recipes like this one.  I hope you try these when you need a treat, but what I really hope is that I inspire you to focus on whole foods along your journey.

Wondering how much refined sugar is reasonable to eat each day? The American Heart Association recommends 6 teaspoons per day for women and 9 teaspoons per day for men. Sound like a lot to you? The average American takes in about 22 teaspoons per day!! 

Mission Smart Cookie: Accomplished

Trail Mix Cookies

makes 12

Ingredients:

11 dates, pitted

1/4 cup water

1 tsp vanilla

1 egg

1/4 cup melted coconut oil

1/2 cup almond flour/meal

1/4 cup ground flax

1 cup oat flour

1 Tbsp chia seeds

1/2 tsp baking soda

pinch of salt and cinnamon

1/3 cup trail mix, or dried fruit of choice, or chocolate chips (my trail mix was from Costco- it's a combo of cashews, almonds, dried apple, cranberries, and pumpkin seeds)

Method:

Preheat oven to 350. Combine the dates, water, and vanilla in a food processor and blend until a uniform paste is made. Add date mixture to a large mixing bowl; add coconut oil and egg. Stir until well combined. Add the rest of the ingredients except the trail mix. Stir well. Finally, add the add-ins of choice. Distribute onto cookie sheet (about 12 cookies) and bake 8-10 minutes, or unit lightly browned on edges. 

Change your life...starting May 5, 2014!

I'm super excited to be offering my 6-Week Health Reboot to everyone starting on May 5, 2014, which will permanently change the way you eat, for the better. Once you try this clean, minimally-processed lifestyle, you will have a hard time going back to your old habits. It's just the truth. You will feel energetic, you will be nourishing your body with the best nutrition, and you will see results (and just in time for summer). While my program is not designed specifically for weight loss, most people do lose anywhere from 5-10 pounds. Most people also notice a loss of inches, especially in the abdominal area.  But what is most awesome is that you will never feel deprived of food. Aside from showing you what optimal nutrition looks and feels like, my program will help you establish a better, more stable relationship with food by helping you to tap into your hunger cues, design meals and snacks that are satiating, and get rid of unhealthful food habits. All of this will have a profound impact on you with a positive ripple effect on your family and friends. Like your computer, your body deserves a Reboot, too!

What will I be eating?
You will enjoy fresh, whole foods with delicious, easy to prepare recipes. No, this is not a juicing plan and no, you won't be eating "diet" foods. You will be eating clean, healthful foods, which will serve to detox your system. Week 1 of the Reboot is the most restrictive, but as the program progresses, you will have the option to add food groups back into your diet. This method serves to identify any food sensitivities or intolerances. You may simply discover you "feel" best without certain foods, like dairy or wheat. Each person is unique, and this program caters to individual discovery.

Is there a workout component to the Reboot?
Yes and No. I am not a personal trainer nor do I have any certifications in that domain, but I do have A LOT of experience with different types of exercise. I cannot express how important I think adopting a fitness plan is, if you don't already have one. To me, eating well and exercise go together like peanut butter and (fruit-sweetned:) jelly. This nutrition program is a lifestyle, not a fad, just like exercise should not be a fad for you either. My program is about discovering your best you- and I encourage you to nourish your inner and outer self. I am much more interested in seeing you develop healthy long-term exercise habits than a short-term fix. So find something you love (walking, running, barre classes, biking, OnDemand fitness), and do it often. It's that simple. Too busy? I believe every person has at least 10 minutes a day to spare, and that's what I would ask of you at a minimum. I am happy to discuss an exercise plan with you in more detail if you need some ideas.

If I lose weight, will I gain it right back after the program?
No! And here is my little secret. The last weeks of the Reboot are intentionally designed to reflect what I consider to be the healthiest, most balanced diet. Most Rebooters find that they love the way they feel and continue this lifestyle after the program is over. So, really, there is no transitioning needed - by the end of the program you will know exactly what you need to eat in order to maintain weight loss but more importantly, you will likely be committed to the lifestyle because you will feel like a whole new person.

How strict is the Reboot? Can I "cheat"?
I'm not a big fan of being too strict about anything in life. Having fun and enjoying life are way more important than worrying about a glass of wine or slice of birthday cake. You should maintain a normal social calendar during the Reboot and set your own goals and limits. I will provide you with tips for dining out on the Reboot in your Reboot binder.

I don't have a lot of time to cook. Are the recipes complicated?
Nope! My recipes are quick to throw together and there are often leftovers - perfect for the next day's lunch or dinner. And you absolutely do not need to use the recipes provided. I love hearing about new ideas and recipes from Rebooters, so I always encourage recipe sharing during the program.

How much does it cost? And what is included for that price?
The cost to participate in the 6-week Reboot is $150 for first-timers, and $75 for second-timers. Here is what you will get: a bound copy of my Reboot plan with detailed explanation of the program, sample meal plans, awesome, tested recipes, and a food/exercise journal. You will also receive membership to our Facebook group. This is invaluable!! Here we will share experiences, issues, recipes, ideas, motivation, ask questions, etc. I will post new recipes and fun challenges each week for Rebooters on our FB group as well. You can message me anytime with your questions, and I will be quick to respond. I will also provide you with my cell phone number- you can text me anytime with questions. In addition, I will offer an introductory group meeting, and a closing meeting. If you cannot attend the meetings, I always post summaries of what was covered on our FB page. Think you might need more personal attention or a kitchen clean-up? Not a problem. I'm available by appointment for personal meetings/Facetime at $75/hr.

How do I sign up?
Send me an email (katie.kahn@yahoo.com) so that we can exchange info. I will then send you a hardcopy of the Reboot and add you to our Facebook group. Very simple!

I cannot wait to share my program with all of you. Whether you want to learn what clean eating is all about or get slimmer for summer break, this is a great program to discover. I look forward to hearing from you and helping you Reboot!

Here's what others are saying about the Reboot:

"I can't thank you enough for this whole experience! I feel like a new person! It's been an amazing journey for me & I feel so much better about myself."-JT

"Thank you for everything Katie! I love my new eating habits and can't believe how it's inspired me to introduce new foods to my family...and they love it! I wasn't perfect in staying 'in the lines' during the reboot, but I did notice that gluten free /dairy free makes a world of difference in how I feel. Thank you!" -LM

" ...I haven't felt so good and had so much energy in who knows how long, I really can't remember feeling this good! It never felt like a "diet" just a better way to eat and to fuel myself. I love the recipes, the flavors and spices and the diversity of the menus. It really got me out of a cooking rut and inspired me again in the kitchen. I am not ready for it to end and will be continuing with all the healthy new habits I've gained and come to really appreciate. I feel great, my pants are loose, my stomach is "flatter" and I feel strong. I'm still drinking the morning tonic and I just got a new bottle of raw unflitered apple cider vinegar for the next 6 weeks." - LD

"...I am so grateful to Katie Kahn for this wonderful eating program ...I am definitely on the right track and well on my way to getting back to my ideal weight. I actually got out my clothes I had boxed up over 3 years ago before my first baby and they fit! Yay!! I have a whole new wardrobe! Thinking about starting over again too... I am so motivated to keep going ... plus i feel SOOO much better! I am actually enjoying life more and I'm a lot nicer mommy and wife  I am so happy to be out of my menu rut and have a whole array of wonderful recipes as well as a stronger, leaner body  THANK YOU THANK YOU!!! xoxoxo" -RF

Moroccan Chickpea Stew

It's hot today. Too hot. I'm pretty sure I got a sunburn from my 10-minute carpool this afternoon- what the heck?  I'm really not a fan of warm weather for many reasons but I will start with the fact that it's just uncomfortable, I can't stand the smell of sunscreen, and I hate shorts. Personal problems, I know. I also adore comfort food which for some reason translates to casseroles, stews, roasts- basically, winter foods. But we still gotta eat and there is no way I'm turning on the oven tonight. Lucky for me, I have a unique recipe up my sleeve that's fast, delicious, and clean.

This recipe was inspired by one of my favorite lamb dishes, but I've changed it up A LOT so that it's meat-free and much lighter (perfect pre-Spring break dinner I might add). I know, its not exactly a hot weather recipe with all the warm spices, but I thought I'd pass it along anyways since it is a great weeknight dinner- comes together in under 30 minutes, and is a really flavorful, protein-rich, vegan dinner. Just crank the AC.

Mission Easy-Peasy Moroccan food: Accomplished

Moroccan Chickpea Stew
Serves 4-6
Prep/cook time: <30 minutes

by Katie Kahn, MS, RD (taken from my 6-Week Health Reboot)

The warm, spicy flavors in this dish make it a perfect comfort food.  Healthy comfort food, too. You’ll notice this dish is meat and dairy-free but packs plenty of protein and fiber with the beans and the whole grains, so it’s a super-­filling dinner (and makes great lunch leftovers). I hope you adore this recipe as much as my family does!

Ingredients:
2-3 cups cooked quinoa or brown rice (about 1/2 cup per person)
3 tsp olive oil or coconut oil
1 medium yellow onion, sliced into thin rounds and halved 
1 Tbsp minced garlic
1⁄2 tsp ground coriander
1 tsp each – cinnamon, paprika, cumin, ground ginger pinch of crushed red pepper flakes
1⁄2 tsp salt
3 cups vegetable broth (or chicken broth)
8 oz cubed butternut squash or sweet potato (I love using the pre-cut butternut squash from TJs)
1 -­‐14.5 oz can garbanzo beans (chickpeas), drained
1⁄4 cup raisins
1⁄4 cup dried apricots, diced
1-­‐14.5 oz can diced tomatoes, with juices
zest of one lemon
juice of half of lemon
1⁄4 cup almond meal
(optional: 2-3 cups raw, chopped kale or spinach or chard)
chopped almonds and cilantro for garnish

Instructions:
In a medium saucepan, heat olive oil (or coconut oil). Add yellow onion and sauté for about 5 minutes or until soft. Meanwhile, prepare grain of choice in separate saucepan.

Add garlic to the onion and continue cooking and stirring for an additional minute. Next, add the coriander, cinnamon, paprika, cumin, ginger, red pepper, and salt; stir; cook for one minute. Add the beans, broth, raisins, apricots, and tomatoes and cubed sweet potatoes/squash. At this point you will need to bring mixture to a boil. Add lemon zest and juice and reduce to a simmer for about 15‐20 minutes (until squash or sweet potatoes are easy to pierce with a fork). Stir in almond meal (and kale/spinach/chard, if using) and allow to cook for another 2-­‐3 minutes. season with additional salt if needed.

Serve over quinoa or brown rice. Top with chopped almonds and cilantro garnish. Enjoy!