Kats Good Eats

05/18/2023

thin crust pizza but make it high protein 💪

*recipe makes 1 large or two personal pizzas

1 + 1/3 cup flour (plus a bit more for rolling)
1 cup Greek yogurt
1 tbsp extra virgin olive oil
3 tbsp baking powder
2 tsp sea salt + italian seasoning

preheat oven to 400 degrees.
add ingredients to a large bowl and combine till a rough texture forms.
start working it into a dough ball until it feels nice and smooth.
cover and let rest for about 10 minutes.
roll out the dough (ideally on top of parchment paper) place on a baking sheet and bake for about 8-10 minutes till the crust starts to brown.
remove from the oven, add your toppings and finish off in the oven till the cheese is melted.

🍕🍕🍕

04/19/2023

a little moules frites appreciation 💛 so good I had to get the cookbook

03/20/2023

Bay Area eats 🦀🌊

📍clam chowder in sourdough bread bowl (need I say more?) at Fishetarian in Bodega Bay

📍🍕🍕🍕and the cutest back patio Del Popolo Pizza

📍legendary San Francisco sourdough Boudin Bakery Cafe

📍fancy dog Fort Point Beer Company in the San Francisco Ferry Building marketplace

📍 fancy cocktails in a speakeasy Bourbon and Branch
Eater SF Trecco

03/01/2023

charcuterie boards are my love language 🧀🌹

01/13/2023

quick afternoon pick me up - banana, pb + oatmeal cookie granola ✨

12/16/2022

warming ginger sesame tofu stir fry 🥦🍚

- sautéed tofu (air fried first for crispyness) broccoli, carrot, red bell pepper, red onion, fresh ginger and garlic with tamari, honey, chili flakes and sesame seeds

12/13/2022

good morning ☀️

toast dEats: toasted sourdough, avocado egg salad (avocado, hard boiled eggs, mayo, red onion, celery, paprika, s+p) micro greens, dash of hot sauce

12/08/2022

all about ginger cookies for the holidays 🍪🎄[recipe below]

3/4 cup butter, softened
3/4 cup coconut sugar
1 large egg, room temperature
1/4 cup molasses
2 + 1/4 cup flour
2 tsp ground ginger
1 tsp baking soda
1 tsp ground cinnamon
1/4 tsp salt

In a stand mixer cream the butter and sugar until light and fluffy (about 5 minutes) Next add in egg and molasses. Combine the flour, ginger, baking soda, cinnamon, cloves and salt and add to the mixer and mix well. 
Roll into 1-2 inch balls, place on baking sheet and bake at 350° until puffy and lightly browned (roughly 10-12 minutes) Remove and place on wire racks to cool.

11/16/2022

marinated olives are a new fav appie 🫒

assorted olives
fresh rosemary
grapefruit peel and zest
extra virgin olive oil (lemon or herb infused is even better)

bring oil, rosemary and grapefruit to a simmer.
pour over olives and let marinate at room temperature for 3 hours.
Serve at your next tapas or charcuterie night 💃

11/15/2022

🌤 up level your egg and avo toast with pickled onions.

fool proof pickled red onion recipe:

thinly slice red onion and pack into an air tight jar.
bring apple cider vinegar and water (2:1 ratio) with a 1 tsp salt, 1 tsp sugar, a few peppercorns and a garlic clove to a boil.
pour over onions and seal jar.
allow to cool then place in the fridge for a few hours or overnight!

10/28/2022

🍩 appreciation

10/24/2022

Portobello burger mood 🍔

dEats: brioche, grilled portobello, grass fed cheddar, avocado, tomato, sautéed red onion, spicy aioli

10/17/2022

who doesn’t love a spicy scramble 🌶🍳

dEats: cooked rice, eggs, bell pepper, onion, black beans and chipotle hot sauce scramble topped with feta and chives.

09/24/2022

staples 🌿🍞🍅

09/17/2022

What’s for breakfast?🌞🍳

dEats: toasted sourdough with cream cheese, tomato, cucumber and bacon, 2 hard boiled eggs

05/05/2022

NOURISH BOWLS FOR GOOD GUT HEALTH AND MENTAL HEALTH 🥗🧠

In honour of mental health awareness week, I'm sharing 3 gut friendly nourish bowls that you can include for breakfast, lunch or dinner to help support you gut health and mental health!

The gut and the brain are connected, that's why the gut is often referred to as the second brain! What affects one can affect the other so it makes taking care of our gut health even more important since it affects much more than just our digestion.

Head over to my latest blog to learn more and grab the deets on these 3 bowls 🙂 Link below and in bio!

https://katkrivaneknutrition.com/blog/2022/4/23/gut-friendly-nourish-bowls


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05/04/2022

Bring on summer salads 🥗

| I love when the weather starts warming up and I’m instinctively in the mood for cooling summer salads!
Got a generous restock of my favourite h**p hearts from 🙏🌱 and topped my beet & goat cheese salad - so good!

H**p hearts are a source of fibre, protein and healthy fats and such a good addition to everything from salads and smoothies to oats or yogurt bowls!


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05/02/2022

Hiii to anyone knew around here 👋 read on for a little about me!

• As a holistic nutritionist I help clients find a healthy balance with food, get to the root cause of imbalances and build out meal plans and recipes with nutrient dense ingredients ☀️
• I also work in content management and digital marketing for health practitioners 🌱
• I'm the least pickiest eater and love trying new things but I'll always order fish tacos and anything pineapple or coconut on a menu 😌
• I love travelling and experiencing new cultures - headed to Portugal next woo! ✈️

Say hi in the comments & let me know if there's anything else you want to know!

04/29/2022

VEGAN CHICKPEA CURRY 💛

One of my go-to busy workday meals is a quick curry. This vegan chickpea curry is super simple and fresh with anti-inflammatory ingredients, healthy fats and a great source of protein and fibre.

2 cups broccoli florets, chopped
2 small zucchini, sliced
1 small yellow onion, finely diced
1 tomato, diced
1 yukon gold potato, diced
1/2 red bell pepper, sliced
2 cloves garlic, minced
1 tsp fresh ginger, minced
1 tbsp coconut oil
1 tsp cumin 
1 tsp turmeric
1 can full fat coconut milk
1 tbsp red Thai curry paste
1 can chickpeas
Salt and pepper to taste

Prep veggies and melt coconut oil in a large saucepan. Add garlic, ginger and onions to the saucepan and cook for a couple minutes. Add broccoli and potato, the rest of the seasonings and a splash or two of water. Stir to combine, cover and let simmer for several minutes to soften the potatoes and broccoli. Next, add the bell pepper, tomato, chickpeas, zucchini, coconut milk and Thai curry paste. Stir to combine and cover. Let cook for another 5 - 10 minutes, testing the doneness of the potato. Adjust seasonings and serve as is, on a bed of rice or with naan.

I find my healthy pantry staples like Cullens beans, Cha’s coconut milk and Thai Kitchen curry paste at 🌱💛


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04/26/2022

INTERMITTENT FASTING & INTUITIVE EATING 🕐

Is there a way to do both?

I get asked a lot about intermittent fasting - how long to do it for, if it’s good for you, good for weight loss, good for your hormones…

First thing to keep in mind is that we are all different. What can work for one person may not work for another.
Second is that IF may be different for men and women due to our fluctuating hormones (mostly all studies on IF have been done on men)

The issue with IF is usually around skipping breakfast - or pushing it off to fit a specific window - and essentially, limiting your food intake to external cues.

Not eating first thing in the morning isn’t harmful - our bodies weren’t designed to be constantly eating food if we’re not even hungry. That said, starving yourself till noon is not it 🙅🏼‍♀️ you’ll end up bingeing later on.

The goal is to be able to intuitively listen to our hunger and fullness cues. These are regulated by hormones, ghrelin and leptin, which makes good hormone balance all the more important. At the same time, following a style of eating that gives our bodies the rest it needs between meals to properly digest, repair, etc.

Here’s what I recommend:

A simple 12 - 14 hour fast can benefit everyone (that’s like eating dinner at 7 pm and not having breakfast till 7-9 am). This gives the body time, ideally at night, to breakdown the days food intake and essentially reset.

I also recommend not eating at least 1-2 hours before heading to bed to avoid any digestive difficulties, heartburn, etc.

Listening to our hunger cues and fullness cues is important as well.
Eat and chew slowly. Proper breakdown of food is important for digestion and absorption. Slowing down helps your brain catch up with the fullness cues from the stomach and also prevents bloating.

Anything more than that, I recommend working with a nutritionist to make sure you’re not doing any harm/ throwing your hormones out of whack.

DM me if you want to chat IF and intuitive eating☺️
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04/25/2022

GREEK SOUVLAKI PLATE 🫒

Need some dinner inspo tonight? Everything about this meal is so satisfying. It’s one of my favourites to whip up and leftovers are just as good the next day!

dEats: Lemon and parsley roasted potatoes, homemade tzatziki (super simple just mix up Greek yogurt, shredded and strained cucumber, fresh dill, garlic, lemon juice, salt and pepper to taste), quick veggie and feta salad and chicken skewers marinated in Greek spices 👌


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04/22/2022

Earth day sustainable living tips 🌎

Reusable water bottles 💦
A must! More plastics end up in landfills than actually get recycled.
Invest in a water filtration system in order to fill reusable water bottles with good quality water.
On the go without one? Choose sustainably packaged water (big fan of ☺️)

Cook your own meals 🌱
Not only are you aware of exactly what is in your food, you are actively cutting down on waste from take out.

Silicone storage bags and glass storage containers 🥗
No more wasteful ziplocks! Fridge, pantry and freezer friendly silicone bags can easily be reused. Glass storage containers are also better for your health as no plastics leach into your food when heated.

Reusable produce and grocery bags 🛍
Think about it - you pack some fruit and veggies in a thin plastic bag just to bring it home and throw it out. Reusable bags are amazing to cut down on waste! Or, simply add produce to your basket as is since you’ll be washing it at home anyway.

Remember this is our only home, take care of it not only today but everyday 🌎


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04/13/2022

Rainy day soups 🌧

I often tell my clients the easiest way to get a ton of nutrients in - soups. Soups are comforting and can help you incorporate more vegetables and plant based proteins like beans and legumes.

Bone broths are some of the healthiest bases for soups since they are high in collagen, anti inflammatory and amazing for gut health.

Soups also keep in the fridge or freezer, are cost effective and you can even save time by using a slow cooker.

Comment below if you’re a soup fan 🥣


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04/08/2022

Simple spring pesto pasta with peas & arugula 🌱

So happy for more simple, fresh spring recipe inspo. This pasta salad comes together so quick with spicy arugula, peas, a quality pesto, garlic, and lemon juice, topped with parmesan and goats cheese and fresh basil.

I’m using one of my favourites, PC Organics Rice & Quinoa pasta, a gluten free option with added protein! There are over 300 products available in the PC Organics lineup, making it easy and convenient to integrate more nutrient dense, organic ingredients into all your favourite recipes.

What’s your favourite PC Organics product? Lmk! 👇

04/07/2022

However you choose to break your fast, here are 3 things I recommend ☀️

🍳 Include a source of protein - protein in your first meal of the day is a must and has been shown to reduce blood glucose spikes compared with eating carb heavy.

🥑 Include a source of healthy fats - healthy fats keep us fuller for longer and contribute to heart and brain health.

🤎 Include a source of fibre - high fibre foods are satiating, meaning they'll keep you feeling fuller for longer, and help improve digestion.

breakfast dEats: 2 eggs, sourdough toast with avocado, h**p hearts, tomato and everything bagel seasoning

What are you having for breakfast?


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04/06/2022

are you team matcha 🍵 or coffee ☕️ ?

while both can provide an energy boost, matcha provides a slower and more controlled release which helps prevent jitters or anxiety. It’s also been shown to increase alpha waves in your brain promoting relaxation without drowsiness.
Avoiding coffee in the afternoon and sticking to matcha can give you an energy boost that won’t keep you wired in the evening!


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03/24/2022

energy oats ⚡️

Loving this new energy booster protein from 🌱 It’s got cordyceps, an adaptogenic mushroom that helps the body adapt to stress, ginseng that helps reduce mental fatigue and b complex to optimize energy levels!

I like stir mine into some oats for added protein as a post workout👌Just add in near the end of cooking with a bit of extra almond milk and it blends in perfectly.
Top with berries, banana, coconut yogurt or cottage cheese, nut butter, cinnamon and coconut flakes for a super filling and satisfying breakfast!

03/21/2022

3 meal prep tips to stay organized this week👇

I get it, cooking can be draining especially if your never ending to-do list requires more of your time than you thought. Meal planning and a bit of prep can save you time and set you up for a an easy week of healthy eating.

Here are 3 ways you can plan and prep for a more organized and calmer week in the kitchen:

🗓Meal plan - before going out to shop, think about what you'd like to eat for the week. Follow a tailored plan, browse your favourite cookbook or find inspo on Pinterest. Then, see what you can use from your current fridge and freezer stock. Be sure to note down what you have and what you need so that you're following a list while at the store.

💁🏼‍♀️Less is more - by meal planning it will help you pay attention to what you actually need for the week. Buying excess may sometimes lead us to feel overwhelmed and uninspired.

🥒Prep what you can ahead of time - washing and cutting up vegetables and fruit for snacking and easy meal prep is a major time saver and helps you make better choices when you're in the mood for snacking! Pre-cooking ingredients for a couple meals is great too - think quinoa, rice, squash, sweet potato and other veggies you can throw in a bowl or salad.

03/20/2022

Sunday Dutch baby 🥞🫐

Level up your Sunday pancakes and make a perfectly pouffy Dutch baby instead 😏
Here’s a super easy recipe for 2:

3 large eggs, at room temperature
½ cup all-purpose flour or 1:1 gluten free flour
½ cup milk of choice, room temp
1 tsp coconut sugar
1 tsp cinnamon
3 tbsp grassfed butter

Preheat oven to 425 degrees.
Combine eggs, flour, milk, sugar and cinnamon in a blender and blend until very smooth.
Place butter in a cast iron skillet and place in the oven. As soon as the butter has melted add the batter to the pan and return pan to the oven and bake for 20 minutes, until the pancake is puffed and golden. Lower oven temp to 300 degrees and bake for another 5 minutes.
Remove from oven, cut into wedges and serve topped with maple syrup and fresh fruit, powdered sugar or cinnamon sugar and lemon.

03/15/2022

I could eat this everyday 🥵

Staple ingredients, nutrient dense and so much flavour - easy burrito bowls are always a fan fav with my clients. You can sub out chicken for beef, ground turkey, shrimp or make it vegan with chickpeas or extra sautéed veggies!

Posted the full recipe for these a few posts back if you’re interested 👌

What’s something you could eat everyday? 😛

03/12/2022

accurate.

🥴

03/11/2022

buffalo chicken pita pizza 🌶🍕

Super easy lunch idea all you need to do is grab a pita or tortilla wrap, put in the oven on 400 for a few minutes and in the meantime, dice up your cooked chicken and toss in your fav hot sauce with a bit of ranch. Remove your wrap from the oven and spoon on some marinara, top with the buffalo chicken and a sprinkle of blue cheese. If you’re feeling extra spicy add a few diced jalapeños or some spicy eggplant. Carefully place in the oven straight on the rack (important so that the bottom can crisp up) for 3-5 minutes (but keep an eye on it) remove and top with fresh basil 🌿
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03/08/2022

PB & chocolate collagen cookies 🤎

When you can’t decide between a peanut butter cookie and a chocolate cookie - combine them!

These cookies are a delicious, gluten free snack with peanut butter, raw cacao, and collagen powder for extra protein. Collagen helps maintain strong bones and joints, healthy hair, skin and nails and it’s also pretty beneficial for our gut lining. Raw cacao, which gives these cookies their rich chocolate flavour, is a natural superfood high in nutrients like iron, magnesium and zinc.

See link below or in bio for the recipe 🍪

https://katkrivaneknutrition.com/blog/2022/3/8/pb-amp-chocolate-collagen-cookies

03/04/2022

The food you put on your plate daily has a huge impact on your health long term💛

My focus with clients always starts with adding in versus taking out.
Instead of restriction, focusing on balance.
Including nutrient dense foods that will keep you satiated longer.
And eating healthy foods that actually taste good 😉

The 8 Week Healthy Balance Program can get you from fatigued to energized, bloated to bloat free and inspired to change your dietary habits to reach your personal health and wellness goals.💃

🥝 I have room left for two clients this month - check out the link below and book a free discovery call to learn more!

https://katkrivaneknutrition.com/services

02/28/2022

some tasty 🇩🇴 eats and alll the seafood - baked scallops, tempura fish tacos, ceviche, mixed grilled seafood, sushi 😛


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02/19/2022

Vacation must have: 😌🥂

DHM detox helps break down toxins & reduce inflammation and the after-effects of drinking - perfect vacation accessory 🥥

Check out my link in bio and use code “KAT15” to save 15% off your order 😘

http://ow.ly/2Wvj30sb8zP


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02/15/2022

french toasty Tuesday 🫐🍓

sourdough French toast with cinnamon, nut butter and an easy berry-chia jam. I use frozen berries and cook them down with a bit of water, chia seeds and lemon juice - the easiest jam in 5 minutes!


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02/13/2022

spinach and artichoke dip 🌱

healthified with some extra protein - this dip is super light and comes together so easy!

14 oz can artichoke hearts
5 oz frozen spinach
1/2 cup cottage cheese
1 cup grated mozzarella
1/4 cup grated parmesan
1/4 cup sour cream
1 tbsp garlic powder
1/2 tbsp onion powder
1/2 tsp pepper
1/2 tsp salt

Drain artichoke and spinach. Finely chop and add to a medium size bowl. Add sour cream, cottage cheese, mozz, parm and seasonings. Stir well to combine. Add to a cast iron skillet and pop in a 400 degree oven for 25 minutes then broil for the last few minutes. Serve with chips, pita or veggies. Enjoy 😉


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02/13/2022

😆😌

02/06/2022

do you journal? 🤍 studies show that journaling helps alleviate anxiety, lower stress and as a result improve sleep. focusing on the good and stating positive affirmations daily also helps improve overall mental well-being.


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