Pick of the week...

For most people, the end of the school year is a crazy time.  End of the year parties, field trips, field day,  dance celebrations, graduation, and more parties occur daily (at least that's how it feels!).  Time for work, chores, and anything else important seems to be pushed aside.  I am feeling behind in everything.  However, I have learned some short cuts that help me when I'm feeling overwhelmed, especially when it comes to dinner time.

I encourage you to have some essential items in your pantries: pasta, whole grain, brown rice, good ol' plain white, whatever your family likes, pesto, homemade stored in your freezer or a jar from Trader Joe's,  chicken, grilled ahead of time or a quick stop at the market for a rotisserie one, and a good loaf of bread..  You can quickly whip up at least 2 meals with these items on even your busiest of nights.  Chicken & Pesto Pasta or Chicken and Pesto Sandwiches.  Add some tomato and lettuce and you have your veggies covered too!

If anyone has laundry short cut tips let me know!

Stay sane and enjoy this crazy time of year.  It will be over too quickly.

Best,


Donna

Pick of the week...

In the Northeast, it seems like the weather is a favorite topic these days.  Warmer winters, cold and wet spring, summer is up for question as to whether it will be warm and dry or cold and wet.  Hoping for the first.  Call me crazy but I like my winters cold and snowy and springs cool but sunny.  If only we could make the weather!!

June is fast approaching and it can't be here soon enough.  We are ready for no school, limited activities, and some lazy days on our boat.  Excited for picnic style dinners and fresh and local produce.  I have been trying different fish recipes that call for spring vegetable side dishes and they have been a hit.  The favorite  so far is from the May 2016 Health magazine, Grilled Salmon with Tomato-basil relish.   Costco had a great deal on salmon and steal head trout which looks like salmon and tastes like salmon, so I bought that to try.  It was delicious.  This meal is extremely easy to make and takes no time.  Perfect for busy nights when you have limited time on your hands.  I made quinoa as a side dish and added cucumbers and red onion to the tomato basil relish.  I hope you give this a try.  Enjoy!  Appreciate and love feedback.  Let me know if this is a hit in your house.

• SALMON
• 2 pounds Atlantic salmon, preferably skin-on
• 2 teaspoons sesame oil
• 1/4 teaspoons dried rosemary
• Salt and freshly ground black pepper
• 1 lemon wedge
• RELISH
• 2 ripe tomatoes, diced
• 1 tablespoon extra-virgin olive oil
• 1 tablespoon balsamic vinegar
• 1 tablespoon minced basil
• 1 teaspoon minced garlic
• 1/2 teaspoon cumin
• Salt and freshly ground black pepper

Preparation

1. Make salmon: Prepare a medium-high fire in a gas or charcoal grill. Brush both sides of salmon with sesame oil. Sprinkle flesh side with rosemary and season with salt and pepper. Squeeze lemon over salmon; grill salmon until it flakes with a fork, 4 to 6 minutes per side.

2. While salmon is cooking, make relish: Combine tomatoes, olive oil, vinegar, basil, garlic and cumin in a small bowl. Season with salt and pepper and stir.

3. Serve salmon hot off the grill with relish on the side.

ENJOY!!  

Best,

Donna  

Pick of the week...

Spring arrived on the calendar, but it hadn't arrived weather wise until recently.  I think it's safe to say it is officially here.  We've have consistent warmer days and flowers and trees are blooming.  Our picnic table is out and our yard is looking better!  So many things to love about spring time, and for me a few things I dread as well.  Spring clothes shopping for one.  According to some of my children they need "spring" clothes.  I didn't know there was such a thing.  Spring is such a short season you can get by with t-shirts and pants and sweat shirts with jeans.  Silly me!  I did not realize all the options until we hit the mall yesterday.  I had all 4 kids in tow which was the first mistake.

After two stores I needed a drink!  I was dehydrated, hot, cranky, and frustrated.  I found the juice bar and had a concoction of fruit, veggies, and ginger.  Man did that hit the spot.  I felt better and was able to conquer the rest of the shopping extravaganza with little stress.  If there was a shot of vodka in it, I probably would have been too generous with my wallet!  The juice was a hit with kids as well, so we'll be experimenting with smoothies.  I just need a good blender.  Any recommendations would be appreciated.

Since the warmer weather is here, I've been grilling often.  My pick of the week was a huge hit with my family, Lemon Chicken with Avocado Corn Salsa from Power Foods cookbook.  It is simple, healthy, and delicious.  I had some of the salsa left over and used it the next day with fish.  This is a great recipe to use when you invite guests over because you can make a lot of it and it's great with tortilla chips, beer, Margarita's, etc!

Full recipe:

INGREDIENTS

• 4 boneless, skinless chicken cutlets (each 8 ounces)
• 4 tablespoons plus 2 teaspoons extra-virgin olive oil
• 2 tablespoons plus 2 teaspoons fresh lemon juice
• 2 ears corn, husked
• 2 teaspoons seeded, finely chopped, fresh red, hot chiles (such as cayenne or jalapeno)
• 2 tablespoons peeled, minced fresh ginger
• 1/2 cup black beans, rinsed and drained
• 1/2 medium red onion, chopped (1/2 cup)
• 1/4 cup fresh lime juice
• 10 cherry tomatoes, quartered
• 2 ripe Hass avocados, halved, pitted, peeled, and diced
• 1/2 teaspoon coarse salt
• Freshly ground pepper, to taste

  4 ounces baby arugula

DIRECTIONS

1. Combine chicken with 2 tablespoons each oil and lemon juice. Marinate in refrigerator for at least 1 hour (or up to 3).
2. Stand an ear of corn on one end, and using a serrated knife, cut off kernels; repeat (you should have 1 cup total).
3. Heat 1 tablespoon oil in a skillet over medium heat. Add corn, chiles, and ginger, and cook until softened, 3 to 4 minutes. Let cool.
4. Preheat grill to medium. (If you are using a charcoal grill, coals are ready when you can hold your hand 5 inches abovegrill for just 5 to 6 seconds.) Grill chicken, flipping once, about 5 minutes per side. Remove from heat.
5. Stir together beans, onion, corn mixture, lime juice, and 1 tablespoon oil. Add tomatoes and avocados. Season withsalt and pepper, and stir gently to combine.
6. Toss arugula with remaining 2 teaspoons each oil and lemon juice.
7. Divide arugula among plates, and top with chicken and avocado-corn salsa.

ENJOY!!!

Happy Spring!

Best,

Donna

Healthy Eating

It is always hard to return from a great vacation and jump back into reality!  Luckily warmer weather is here so it cheers you up a little bit.  While away touring Washington, DC and visiting friends and family in North Carolina and Maryland, my family and I walked everywhere.  We were busy some days from 8:30 am until 7:00 pm when we would stop and find a restaurant for dinner.  My four children were always amazed that they went so long with only breakfast and lunch and minimal snacks along the way.  We all realized that sometimes we eat out of boredom or confuse thirst with hunger.  Now that we are back home, I want to continue the minimal snacking and encourage eating 3 healthy meals with light snacks in between.

My oldest son has become very interested in being fit and healthy and wants to try and eliminate processed foods.  We are going to take on this challenge together and try to get the others on board.  We are tracking our calories as well on the "My Fitness Pal" app.  His goal is to gain a pound a week and mine is to maintain my weight.  It is amazing how quickly the calories add up!  Tracking your daily food intake is a great way to notice how important it is to eat a sufficient meal rather than filling up on snacks.  It teaches you portion control and makes you aware of what you are eating.

During vacation we enjoyed different fish dinners when out.  In our attempt to be healthy, my goal is to prepare fish at least twice a week.  It can be expensive, so when preparing I will incorporate other vegetables and starches as well.  My pick of the week is Grilled Fish Tacos.  The recipe is in one of my favorite cookbooks, Power Foods, from the editors of Whole Living.  It is an easy recipe to follow and one where you can make adjustments to fit your family's likes.  I use either striped bass or red snapper fillets, chopped lettuce, tomatoes, peppers, corn, avocados, corn tortillas, and many spices -ground cumin, oregano, chili powder and salt.  I also make brown rice with  fresh cilantro to have on the side for the kids.

Vacation is a perfect reminder of what is important.  Once back home it's easy to become lost again in the business of our daily routines.  I hope we all remember to take time to enjoy good food and family and enjoy conversation around the table.

Here's to warmer spring weather!

Best,
Donna

Real Women

I usually share some recipes on my Sunday blog,  a "pick of the week" that is a favorite of my family's.  While looking through magazines this week in search of new ideas and menus, I became a little down and wished I was in better shape and looked more youthful.  All I saw was young women exercising with almost perfect bodies.  I get it, the magazines need to sell and fit,young bodies are selling points!  I read the articles and try some of the exercises suggested.  I particularly like the recipes and always enjoy trying out some "new" moves.  But this made me start thinking.  It's much easier to be fit and healthy when you just have yourself to worry about.  Maybe you have a demanding career and a significant other, but there seems to be more time for yourself.  Things begin to get more challenging when you are trying to balance a career, partner, family, and yourself.  Many women tend to put others first and take care of themselves last.  YOU need to make yourself a priority.  When you take care of yourself, it is easier to care for others.  You have more energy and become more successful juggling your many tasks.  You also become a role model for your children and they in turn will make health and fitness a priority.

It's easy to look through magazines and compare yourself to the models wishing you were more toned, and younger looking.   Then take a step back and look at what you have accomplished.  Being healthy is what matters most.  There is no such thing as perfect.  Aging gracefully is a good thing.  It shows that we have lived.  So don't hate your stretch marks or wrinkles.  Wear them proudly because we are real women who balance multiple tasks and still make time for ourselves!

When you do make time for yourself make it count.  Think about why you want to exercise and set real goals.  You do not need three hours, 30 minutes can be enough time to get your heart racing and muscles tired.

So next time I am flipping pages of a magazine instead of feeling longful for my youth, I will remind myself of what I am able to do and keep things in perspective.  I hope you do the same!


Best,
Donna

Pick of the week...

Today is the first day of spring.  In Connecticut daffodils are blooming and allergies are in full force!  The markets are selling spring produce, like asparagus, in abundance.  I like to buy seasonal produce so asparagus will be a side dish for many meals!  Next weekend my family celebrates Easter so we will be with extended family.  I am from a big Italian family so our gatherings center on meals.  I'm keeping that in mind this week and am preparing "lighter" meals for my family.

My "pick of the week" is Cod with Asparagus Hash and Horseradish Sauce.  The recipe is from the April isuue of Real Simple.  It is an easy dinner to prepare and is light and healthy.

INGREDIENTS

1. 1russet potato, cut into ¾-in. pieces
2. ½teaspoon kosher salt, divided
3. ½cup mayonnaise
4. 3tablespoons horseradish
5. 2tablespoons fresh lemon juice, divided
6. ¼cup extra-virgin olive oil, divided
7. ½teaspoon black pepper, divided
8. 3spring onion bulbs, whites quartered and greens thinly sliced
9. 1bunch asparagus, cut into 2-in. pieces
10. 4(6-ounce) pieces boneless, skinless cod fillets
11. 2tablespoons roughly chopped dill

DIRECTIONS

1. Cook the potato in salted water until fork-tender, 8 minutes. Drain.
2. Meanwhile, stir together the mayonnaise, horseradish, and 1 tablespoon of the lemon juice in a small bowl.
3. Heat 2 tablespoons of the oil in a large skillet over medium-high. Add the potato, ¼ teaspoon salt, and ¼ teaspoon pepper; cook, turning occasionally, until brown and crisp, about 10 minutes. Add the onion whites and asparagus and cook, stirring, until the vegetables are tender, about 10 minutes. Transfer to a plate.
4. Heat the remaining oil in the skillet over medium-high. Sprinkle the fish with the remaining salt and pepper. Cook, in batches, until opaque throughout, 2 to 3 minutes per side. Serve, sprinkled with the remaining lemon juice, the dill, and onion greens, with the asparagus hash and horseradish sauce on the side.

Simple, right?

Wishing you all a happy spring.  Shop seasonally and try some vegetables that you normally do not buy.    Options are endless!

Best.

Donna

Pick of the Week...

As a health and fitness professional, I see many trends come and go.   We all like to try the latest and greatest ideas, but the bottom line is to be fit and healthy takes hard work.  There is no magic pill, drink, or piece of equipment that will miraculously leave you healthy and lean.  Sweat, hard work, willpower and educating yourself are keys to your success for a healthy life.  I am a firm believer in "everything in moderation".  This works for me.  However, many clients tell me this doesn't work for  them.  They can not stop at one piece of pizza or one cookie.  But cutting those foods out forever seems awful to them as well.  I am not a nutritionist or therapist to help in these areas, but I can offer different ideas and possible solutions.  I like to keep updated with the latest food trends and it seems as though "clean eating" will be around forever.  It makes sense and is a lifestyle rather than a fad diet.

Clients have asked me to offer a spring food challenge and guide them into a healthier eating pattern.  I have been looking for some sources to use and I found one I really like that offers shopping lists, recipes, food swaps, etc.

http://www.thegraciouspantry.com/clean-eating/getting-started/  has 5 Tips for getting started to eating clean and stocking your kitchen.

I love that it first asks you to identify what eating clean means to you?  I think that is very important to ask yourself if you are thinking about adopting a "clean" eating lifestyle.  I am ready to offer the food challenge, but you need to be prepared and decide what your goals are and define clean eating for you.  Once you do that we can begin!

In the meantime, my pick of the week is an easy lunch or dinner.  I love pizza, but I don't always love how I feel afterwards.  I like Trader Joe's whole wheat pita, so I used it make a pizza.  I loaded it with tomatoes, red onions, left over roasted cauliflower, feta cheese, and arugula.  I baked it in the oven at 425 degrees for 5-8 minutes and it was crispy and delicious.  Definitely satisfied my pizza craving without the belly ache afterwards!

Enjoy the beautiful spring weather.  Get outside and walk, run, begin your gardens!  If you're interested in joining the food challenge, be in touch and do your preparations.

Best,

Donna

The February Fitness Challenge of adding one new move a day went extremely well.  I was happy to see people sharing the moves, trying them and making positive comments.  When asked what you would like to see for a next challenge, many suggested some type of food challenge.  I am still planning a schedule as to how to break down the challenge, so be patient.  It will be ready soon!

In the meantime, I found a great site called Buzzfeed Clean Eating Challenge.  It has step by step instructions and recipes for breakfast, lunch dinner and snacks.  Many of the recipes look and sound delicious.  Prepping ahead of time seems key as for most programs.  I wanted to share this recipe because it looked so good that it is my pick of the week.  I may have to use brown rice and make it ahead of time for some of my kids.  Two out of the four are not crazy about quinoa, so if I make brown rice with dinner on a different night it will be easy to save and use for them.  I do not like to cater to different likes or dislikes, but this is an easy swap!

FRIED QUINOA WITH SNAP PEAS, MUSHROOMS, AND SCRAMBLED EGGS
Serves 1

Ingredients
2 scallions, greens and whites divided
1 tablespoon extra virgin olive oil, divided
1 cup snap peas, trimmed and cut in 1-inch pieces
1/8 teaspoon kosher salt
freshly ground pepper
1 clove garlic, minced
1 shallot, minced
1 cup cremini mushrooms, thinly sliced
1 large egg for women; 2 large eggs for men
1 teaspoon apple cider vinegar
1/2 cup Big Batch Cooked Quinoa (recipe below)
1 teaspoon tamari

Procedure
Thinly slice scallion whites, and cut scallion greens into 1/2-inch pieces.

In a large skillet, heat 1 teaspoon olive oil, then add snap peas. Cook 1-2 minutes, shaking the pan occasionally, until the snap peas are slightly blistered and getting soft. Transfer snap peas to a bowl and set aside. Wipe out the pan, discarding any remaining water.

Return skillet to medium heat and add 1 teaspoon oil. When oil is hot, add the scallions whites, garlic, and shallot, and cook until starting to soften, about 30 seconds. Add mushrooms, scallions greens, and 1 tablespoon water and cook an additional 2 minutes, shaking the vegetables around the pan occasionally, until mushrooms are soft and the scallion greens are wilted.

Meanwhile, crack the egg into a small mixing bowl, with kosher salt, freshly ground pepper, and 1/4 teaspoon water and a pinch of salt, and whisk vigorously until the white and the yolk are thoroughly combined. In a medium nonstick skillet, heat 1 teaspoon olive oil over medium heat. Add egg and scramble it by moving the raw egg around the pan with a rubber spatula for about a minute, scraping the bottom of the pan as the egg cooks. When egg is cooked, remove the pan from the heat.

When mushrooms are cooked, add vinegar and scrape any browned bits off the bottom of the pan. Add quinoa, snap peas, tamari, and scrambled egg and toss together until the egg is broken up and the mixture is heated through.

423 calories, 17.5 g fat (1.8 g saturated fat), 55.8 g carbohydrate (7 g fiber, 3.2 g sugars), 14.1 g protein, 923 mg sodium, 0 mg cholesterol

Enjoy!  

Stay tuned for the food challenge coming soon!!!

Best,

Donna

Pick of the week...

I have been frustrated lately with feeling tired and achy.  I know my body is trying to tell me something, and I just need to pay more attention to the signs.  Learning how to be in tune with your body and self-heal has always fascinated me.  I am starting to read more and practice self-tune-up techniques.  Being mindful of posture and body mechanics is key as well as being mindful of what you eat.  This month I'm trying very hard to eat clean and see if I notice a difference in my energy and regular aches and pains.

If you're like me, finding time to prep food and cook can be challenging.  Today, Sunday, I plan on roasting a variety of vegetables to have on hand for the week.  They will be added to salads for lunches and served as sides with dinners.

Vegetables to use:

anything in your fridge--I'm using mushrooms, butternut squash, cauliflower, broccoli, parsnips, and brussel sprouts.  After washing and chopping, I will pat the veggies dry and season them with olive oil, and a maple infused balsamic vinaigrette.  I also add turmeric (great anti-inflammatory) and black pepper.   Mix the vegetables in a large roasting pan so the oil and vinegar covers them.  Set oven for 375 and roast for 30-45 minutes depending on your oven and quantity of vegetables in pan.

If you plan on storing the vegetables for meals later in the week, allow them to cool and then place in glass storage containers.  Enjoy all week!  Some ideas:  brown rice bowl with roasted veggies on top, arugula and fried eggs with roasted veggies, grilled chicken, pork or steak with roasted veggies on side, baked quinoa, goat cheese and roasted veggies, options are endless!  Share some of your creations.

Happy week ahead.

Best,

Donna

Pick of the week...

Writing up a meal plan takes time but is worth it in the end because of the money you save and healthier meals you prepare.  It also becomes easier because you learn how to prep ahead of time and use leftovers for either lunch the next day or as part of your dinner the following night.  I love using printable grocery shopping lists.  There are many free online lists to choose from.  They help organize your items and make it easy to plan out your meals.

Using potatoes this week for 2 meals, so my "pick of the week"is an Italian Fritata which calls for potatoes, eggs, tomatoes, basil, spinach and cheeses.  A comfort meal on these cold nights!  Leftovers great for lunches or breakfast.

If interested in full recipe, please let me know and I'll be happy to send it your way.

Happy Valentine's Day!

Best,

Donna

"Pick of the week"...

For those of you who are going to Super Bowl parties tonight or hosting a gathering,  try making something that is healthy for snacking.  You won't feel guilty(or bloated!) the next day.  There are many healthy recipes for guacamole and veggie & hummus platters.  I also like serving this dish because it has protein as well as fiber.  My "pick of the week" is a tuna-white bean dip.

You'll need:

1 can of solid white albacore tuna in water, drained
1 can of Great White Northern beans, drained
1 lemon
1-2 T olive oil
salt and pepper
fresh parsley, chopped

Mash the beans and add the can of tuna.  Mix together.  Add the olive oil & fresh squeezed lemon.  Season with salt and pepper and garnish with the parsley.  Serve with veggies, pita chips, or whole grain crackers.

Enjoy!


Donna

Pick of the week...

First big snow of the season arrived and we are all happy here.  I love a good snow storm especially when it hits on the weekend. All sports and activities canceled, and we can hunker down for the day and night!  Trails made on our hill and sledding and snow boarding kept kids and adults happy. Appetites increased from all the exercise so my kitchen is like a snack shack!

Back to sports schedule for the week so trying to plan weekly meals can be a challenge.  Preparing ahead of time has been helpful but sometimes tricky to find choices that can be warmed up later in the evening.  A family favorite that is easy, inexpensive, and great to do ahead of time is baked potato bar.  There is something for everyone, it is filling and can be healthy too.  Potatoes can be baked ahead of time and kept warm wrapped in foil.  Vegetables can be steamed in microwave or heated on stove top and leftovers like chicken or taco meat can be added as well.  Sweet potatoes are a nice option too.  I let my kids be creative and design their own potato by having lots of toppings.  It's definitely a crowd pleaser!

My personal favorite--sweet potato with black beans and avocado.  Please share your creations!  I would love to hear from readers and hear what works in your homes.

Enjoy the snow.  Perfect conditions for many outdoor activities.

Best,

Donna

Pick of the week....

There are advantages of having various monthly office appointments with your kids.  It is the one time I can sit with a magazine and check out celebrity news,  read about the latest fitness craze and food trend, and collect new recipes to try at home.  Last week while waiting at the orthodontist's office I found some great new dinner's from the January/February 2016 issue of Cooking Light.
We eat quite a bit of chicken, so finding new twists is always great for me.  I plan on making a little extra to have for lunches.  Always great to plan ahead for other meals.

The "pick of the week" is a new recipe for me.  It is a lighter version of the traditional Classic Chicken Marsala.  After Cooking Light's flip....

Mushroom and Chicken Marsala Bowls

Ingredients

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2 1/2 tablespoons butter, divided

1 cup uncooked quinoa, rinsed and drained

1 1/2 cups unsalted chicken stock, divided

3/4 teaspoon kosher salt, divided

1 1/2 tablespoons canola oil, divided

1 (6-ounce) package fresh baby spinach

1 pound mushrooms, quartered

8 ounces skinless, boneless chicken thighs, cut into bite-sized pieces

1/4 cup minced shallots

1 1/2 tablespoons chopped fresh thyme

4 garlic cloves, thinly sliced

1/2 cup dry Marsala wine

1 teaspoon Dijon mustard

1/4 teaspoon freshly ground black pepper

Preparation

1. Melt 1 1/2 teaspoons butter in a small saucepan over medium-high heat. Add quinoa to pan; sauté 3 minutes or until toasted and fragrant. Add 1 1/4 cups stock; bring to a boil. Cover, reduce heat, and simmer for 12 minutes. Remove from heat; let stand 10 minutes. Stir in 1/4 teaspoon salt.

2. Heat a large skillet over medium-high heat. Add 1 1/2 teaspoons oil to pan; swirl to coat. Add spinach; cook 1 1/2 minutes or until beginning to wilt. Remove spinach from pan.

3. Melt 1 1/2 teaspoons butter in pan. Add 1 1/2 teaspoons oil; swirl to coat. Add mushrooms; cook 8 minutes, turning to brown on all sides. Remove mushroom mixture from pan.

4. Add remaining 1 1/2 teaspoons oil to pan; swirl to coat. Add chicken to pan; sauté 4 minutes, browning on all sides. Add shallots, thyme, and garlic; sauté 1 1/2 minutes. Add wine and remaining 1/4 cup stock, scraping pan to loosen browned bits. Cook 2 minutes or until liquid is reduced by two-thirds and becomes slightly syrupy. Remove from heat. Add remaining 1 1/2 tablespoons butter, mustard, pepper, and remaining 1/2 teaspoon salt, stirring constantly until butter melts. Stir in mushrooms and spinach. Serve over quinoa.

I hope this is a hit with you and yours!  Enjoy!

Best,

Donna

Pick of the week...

Happy New Year!  I hope every one's 2016 is filled with happiness, peace, and good health.  The new year is a new beginning for many.  Lots of new year resolutions are made with good intentions.   As a fitness trainer I am excited to see people taking more classes, heading outdoors for walks and runs, and cutting back on processed foods.  The only problem is for many it doesn't last because people set unrealistic goals that they can't maintain.  Don't let that be you.  Set attainable goals so you feel successful and want to continue on your healthy journey!  Start by adding an extra glass of water a day, or extend your workout by 5 minutes,  or take one more lap around the track, maybe use less sugar in your coffee, little things add up!  Soon these little changes become your daily routine.  We all have off days, I  just had a few!  However, we can't beat ourselves up.  Tomorrow is a new day to start over.

My pick of the week is from MindBodyGreen, Simple Clean Winter Stew.  This will help you feel better knowing you're putting good food into your body and taste delicious.

Recipe serves 4.
Ingredients
1 T coconut oil
1 large yellow onion, diced
2 cloves of garlic, minced
2 cups of vegetable broth
4 medium sweet potatoes, cut into cubes
3 large carrots, sliced
2 T tamari (or soy sauce, if gluten free is not necessary)
3 cups chopped kale
salt and pepper to taste

Preparation
1. Heat coconut oil in large pot at medium -high. Add onion and garlic and cook for about 5-7 minutes.  2.  Add broth and bring pot to boil.  Add sweet potato and carrots and simmer for 15 minutes.  3. Stir in tamari and kale and turn down heat.  Allow kale to cook for 1-2 minutes.  Add salt and pepper and enjoy right away.


Wishing you a happy week ahead.  Remember, small changes make big differences!

Donna