Foods to beat blue Monday - Karlene Karst

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Happy Sunday friends!💕 These photos came up as

Happy Sunday friends!💕

These photos came up as a reminder on my phone and they made me feel so happy. Capri and I had a 12 hour day at dance competitions yesterday, and it was so fun to see her shine and have so much fun. But after 6 costume/hair changes and the day spent there I was completely drained at the end. So I told her in the car on the way home how tired I was and she goes “mom you weren’t the one dancing, think of how I feel, haha”😂🙏👯 Yep good point Capri. I think the other point and lesson is everyone has their feelings, and is going through stuff, even little kids. You just never know what journey someone is on, so showing up with kindness, compassion and understanding, patience and calm (I had to tap deep into all of this yesterday) is just so so important.

And so is rest- so thank goodness for a chance to take a beat, refill my cup, and do things that make me feel like me.

Funny enough baking is one of them. So if you are looking for a healthy and delicious muffin to make, these strawberry ones are perfect (last slide). 🍓 The recipe is up on my blog- link in my bio.

I hope you all have a rejuvenating day!
Xx
KK

Good Morning!☀️ Smoothies are one of the most

Good Morning!☀️

Smoothies are one of the most frequently asked questions that I get and I love it! Making a protein smoothie in the morning was one of the very first changes I made for my health all those years ago, and it was a game changer!

Adding more protein first thing has endless benefits- I recommend at least 20 grams which can be difficult to do your appetite might not be that big first thing. Which is actually why making a smoothie can be a quick and easy way to pack it all in.

There isn’t a day that I don’t drink a smoothie at some point- I kind of have the same recipe that I follow but the options are endless in terms of what you can include.

The benefits of protein in the morning are:
✨ kick start metabolism
✨ stabilize blood sugar
✨ support nervous system (especially good if you feel anxious in the morning)
✨support adrenal glands (stress hormone)
✨ provide energy
✨ support immune system
✨ keeps you feeling full and satisfied

I use a plant protein either Sunwarrior, Whole Earth and Sea or Vegi Day. And for the last year have also been adding a scoop of collagen powder (an extra 10 grams) which is so great for skin and joints.

Use your smoothie as a way to add in more nutrition- maybe fruit, spinach or kale, seeds/nuts, Greek yogurt, etc. you will honestly be amazed at how much better you feel when you start to take care of you first thing in the morning.

Remember you are in the driver seat of your health no one can do it for you or better than you. Knowledge is health!

Have an amazing Friday!🤍

Happy Monday friends! This celery soup is the pe

Happy Monday friends!

This celery soup is the perfect way to kick off your week!💚 Celery is such a beautiful cleansing veg, and although celery juice has been an extremely popular trend in recent years- turning it into a soup is one of the best ways to get ALL the nutrients especially the vitamin C and fiber.

The potatoes add a soft creamy texture and when finished with a dollop cream, fresh dill and drizzle of olive oil, it’s literally like a hug in a bowl!

This really is a nostalgic kind of soup. 🥰

Have a healthy start to your week!

Spring Celery Soup
Prep Time: 15 min Cook Time: 20 min Servings: 7 cups
Ingredients:
• 2 tablespoons extra virgin olive oil
• 1 medium sweet onion - diced
• 4 large garlic cloves - rough chopped
• 6 cups celery - thinly sliced
• 2 cups russet potatoes - sliced into 1⁄2 inch thick rounds
• 4 cups veggie or chicken broth
• 1 cup water
• 1 bay leaf - remove before blending
• 1 teaspoon sea salt
• 1⁄2 teaspoon black pepper
• 1⁄4 teaspoon Cayenne pepper - optional
• 1⁄4 cup fresh dill (small stems ok)
• 1⁄2 cup fresh parsley (small stems ok)
TOPPINGS:
• Drizzle of olive oil
• Sprinkle of hemp seeds • Dollop of sour cream
Direction:

Direction:
1. Heat oil in a big pot over medium heat, add onion,stirring occasionally, letting the onions get golden, about 5 minutes.
2. Add garlic and stir 1-2 min until fragrant.
3. Add celery,potatoes,broth,water,bayleaf,salt,pepper,andcayenne. The liquid should just cover the veggies (if not, add a little more water). Cover, bring to a boil, turn heat down and simmer gently until potatoes are tender, about 10 minutes.
4. Turn heat off, remove bay leaf and add the herbs don’t cook herbs or you lose the vibrant color).
5. Transfer to blender or use immersion blender.

Sunday baking inspo!🍋🤍 I find baking so rel

Sunday baking inspo!🍋🤍

I find baking so relaxing, and it’s one of the things I love to do on Sunday’s.

There are so many ways to make baked goods good for you! By using healthy flours that are rich in fibre and protein such as spelt, whole wheat, almond, to cutting back on the sugar or using maple syrup, honey, coconut sugar, often less is more. Most recipes call for way more than you actually need. I also usually add a bit of flax hemp seeds to give it a boost
With this lemon pistachio recipe I couldn’t help but use this lemon glaze- just drizzle a little over each piece before serving or just go for it.

Sometimes we just need la dolce vita!😋🍋🤍

Pistachio-Lemon Loaf
Prep Time: 20 min
Cook Time: 60 min Servings: 8-10 slices
Ingredients:
Lemon Loaf
• 1 1⁄2 cups all-purpose flour
• 2 teaspoons baking powder
• 1 teaspoon sea salt
• 1⁄2 cup crushed unsalted pistachios - roasted (use the food processor to crush
them into finer pieces)
• 1⁄2 cup grass-fed organic butter - unsalted and softened
• 1 cup organic sugar
• 3 organic eggs - room temperature
• 2 tablespoons lemon juice
• 1 tablespoon vanilla extract
• 1 cup plain coconut yogurt - can substitute for greek yogurt
Lemon Glaze
• Zest of 1 medium lemon
• 1 1⁄2 cups powdered sugar
• 2 tablespoons lemon juice
• 3 tablespoons chopped unsalted pistachios
Direction:
1. Preheat oven to 350. °F. Spray 9x5 pan with non-stick cooking spray.
2. Inasmallbowl,whisktogethertheflour,bakingpowder,saltand pistachios.
3. In bowl of electric mixer beat butter and sugar until light and fluffy about 5 mi. Scrape down the sides and bottom of the bowl a few times. Beat in the eggs one at a time. Beat in the lemon juice, lemon zest and vanilla extract.
4. Pour in half of dry ingredients and mix. Add in Greek yogurt. Beat in the remaining dry ingredients until combined, making sure to scrape down the bowl as you go.
5. Pour mixture into the loaf pan. Bake for 55 min or until center is set and the top is golden. Remove from the oven and let cool.
6. Remove from pan. Drizzle with glaze.

@karlenekarst

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Foods to beat blue Monday

January 16, 2017

Foods that will help bring your mood up regardless of the weather.

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