The SHIFT: Crowd Pleasing Recipes To Transform Your Life

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

Adapted from @forksoverknives

• 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

Sourdough bread @wildleaven

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

1. Mince and dice onion, hot pepper, and garlic, set aside
2. Chop broccoli and mushrooms, set aside
3. Drain and mash tofu in a large bowl with a mashed potato masher or fork, set aside
4. In a small bowl, combine the nutritional yeast, salt, turmeric, and garlic powder, mix and set aside
5. 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
6. 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
7. 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:

1. Soak the lentils and chickpeas for at least 6 hours and drain before using
2. Add all ingredients except basil to instant pot
3. 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
4. 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.
5. 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 🤤

Self Acceptance, Self Compassion, Self Love | Cara’s Kitchen Interview

No one is you, and that is your super power

What if today was your last day?

Who would you want to give one last hug goodbye? To express how deeply you care. To allow them see how amazing they are in your eyes, and how grateful you are for them.

What about giving one last hug to yourself as well?

Don’t go another day…

Wishing you could be any different than exactly as you are right now.

Counting your burdens instead of your blessings. Forcing yourself upstream, working towards goals that don’t nourish your heart and soul.

Not seeing the beauty in each moment- not realizing dreams due to a self worth deficiency. A love deficiency.

Love is an essential nutrient.

At the end of the day, I won’t need more money saved, certifications gained, or visions created..

all I will want to do is express and receive love.

Don’t look back on your life and regret all the days you spent lost in your own head.

Get swept away by the magic that you already are~

• Write a love letter to yourself
• A thank you letter to yourself
• A forgiveness letter to yourself
• Look at yourself straight in the eye in the mirror for at least 5 minutes and tell that beautiful miracle human you see how much you love them
• Write “get to-do” lists instead of “to-do” lists
• Count the moments that make you feel in awe
• Feed yourself beautiful vibrant food because you want to
• Dress up because you know you’re an absolute goddess
• Sing, laugh, and create what you want.
• What you want is what the universe wants.
• We are the universe.

sending so much love. I hope this helps someone out there

 

 

 

6 Tips to Positive Self Talk

Look good, feel good. Honored to have an article published on my fashionable friend: Kelly Schneider’s blog diamondsfordimes where she shows how to make all the latest looks affordable. Check it out!  Thinking about my love for fashion, I am reminded of the dark side. The perfectionist part of me that always wished my waist was smaller and my boobs were bigger.. anyone out there relate? Let’s love ourselves in our own skin! Gawd Dangit!

Here are some tips to turn off those thoughts going off in our heads that are just, unnecessary. Since I began making these simple changes, I have been feeling more free and beautiful everyday. I hope that you feel the same.

1. Notice Negativity: The first step to replacing negative thoughts with positive ones is noticing the negative thoughts in the first place. Those thoughts we throw around casually, “This sucks”, “I’m so dumb.” We all do it. Once we notice it happening, we can harness it and change how we think, “I am growing and learning from my mistakes.”
2. Get the Gratitude Attitude: Instead of thinking about what we don’t have, let’s focus on what we do Try thinking through things to be grateful for when the negative thoughts come.
3. The Opinion That Matters: The approval from others may seem important, but actually the approval from that we give ourselves is what really matters. The opinions of others will always change, but our opinions of ourselves will last a lifetime.
4. Embrace Uniqueness: Remember in middle school when all we wanted was to fit in? Well, in adulting, only the standouts are the successful ones. Embrace what makes you special and use it to your advantage. Only after doing this can we create the best version of ourselves.
5. Practice Self Care: Eating healthily, keeping good hygiene habits, and doing physical activity that we enjoy regularly will effortlessly add up to a positive outlook on life.
6. Are your peeps positive? Notice the influence of others; it is easy to chime in when people are complaining. Try to be that one voice that says, “hey, things really aren’t all that bad, I’m not going to let that ruin my day.”

Fashion is nothing without a healthy body to show it off. I hope this article helped you to take control of your health and well being to shine every day in your own beautiful way. ❤