Recipes

There’s something comforting about oatmeal…

My thoughts and prayers are with the world now during this time. Please stay home if you are able, and stay well friends. This is a recipe children could easily help with as well!

Here is my favorite oatmeal recipe:

Ingredients:

Oats 2 c. (I like Bob’s Red Mill GF Oats)

3 c. Unsweetened Almond milk or alternative milk

3/4 c blueberries and or strawberries

2 t of ghee or grass fed butter

1/4 t cinnamon

4 scoops of collagen (I like Vital Proteins)

2 t of maple syrup

2 dashes Celtic or Sea Salt

For the side 1/2 c of almond milk -warmed

Serves 3-4

Other add in ideas: protein powder, chia seeds, sliced bananas, cacao powder, almond butter, applesauce, semi sweet chocolate chips(I like Lily’s because they are sweetened with stevia, honey (instead of maple syrup)

I have a gas stove, so keep in mind you may need to tailor the amount of almond milk to your preference. I DO NOT like mushy oatmeal…this is more coarse.

Add oats & almond milk to a saucepan. Bring to a boil., stirring occasionally. Bring down to a medium to low setting, and stir-add in ghee or butter. Cook for approximately 4-5 minutes stirring occasionally. If you want a softer texture, cook longer and add a little more almond milk.

Add in the rest of the ingredients off the heat except berries.

Top with berries and serve. I like to add just a couple of tablespoons of warm almond milk right on top with a dash of cinnamon.

Enjoy!

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KMW Oats in Santa Fe
Blog

HAPPY FALL & PRIMALLY PURE NEWS!

Hi everyone! Well, in a blink summer went by and here we are one day away from Fall! As the seasons changes, our bodies, minds and spirits adapt as well. Here are some helpful tools I use during this season-

Mind & Body- In the Fall, my body tells me to slow down a bit. For workouts, I continue my yoga practice at home and at a studio near by. I am still training to be a yoga teacher, but it is slow going! I also started working out with a trainer on more core strength and spinal alignment to also help heal a shoulder injury-lots of soft tissue work-think foam roller,etc. I continue weekly chiropractic adjustments as well.It’s still hot here in Texas, so I’m looking to forward to longer walks and runs very soon! For a little rest and to decrease any inflammation I love using my Biomat several times a week. If you want any more details on this info-feel free to DM on Instagram.

My morning routine and evening routines are a must for keeping my mind at a more calm and focused state.Every morning I set my alarm 20 minutes early to wake up slowly. I am not a morning person inherently…and I try to give myself grace in this area! I pray,read the daily devotion from the Jesus Calling app, read the daily Bible verse from the You Version app. My children have to leave early for school so it’s super fast from here. My skin is naturally dry so I use Primally Pure cleansing oil for dry skin(more about these products below). Then I use the Everything Spray, and Plumping Serum, and lip bam. Next a must-Primally Pure deodorant!Then it’s get dressed, a glass of water, help kids, and out the door. I take time during the day to take a 15-20 rest to calm my mind and body-and spirit. If I don’t take this step I find myself more tired and depleted at the end of the day. I can’t nap during the day(#goals) but I do rest. Recent studies show people who take a 20 minute nap during the day live longer and have less cardiovascular risk. My evening routine is a nightly bath about 1 hour before bed. I also journal before I turn the lights out. My skin routine includes the same skincare as the morning-plus a few other products. I am trying a few new ones so I’ll keep you posted on Instagram.

I have recently become a part of the Primally Pure family! If you were following my Instagram, I tested 4 natural deodorants! Primally Pure worked perfectly, and I know my friends and family were glad my hunt was over! The Lemongrass scent is my favorite so far! I have been using all natural and non-toxic cosmetics, skin care and deodorant for many years. Your skin is your largest organ….so it makes sense we need to pay close attention to it as much as the food we put in our bodies. Primally Pure uses very minimal,organic, and non-toxic ingredients. I just gave my daughter the cocoa lip balm-and showed her there are THREE ingredients in it…she loves it too!

I encourage you to check out their products! Go to http://www.primallypure.com and use the code KMW10 for 10 percent your purchase. Feel free to reach out with questions. Wishing you all a beautiful & healthy Fall!

XOXO,

Kristi

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Spring Insights & Book Recommendations-It’s NOT about nutrition

Happy Spring! Spring brings such a time of renewal. I always find myself to be more reflective in season changes. In the past year, I have been learning to be more gracious with myself. I am definitely one of the many recovering perfectionists out there-trying to “do it all”. I try to do it all like so many of us. Be the perfect wife, perfect Mom, perfect health coach… and the list continues… but found myself continually trying to ease my stress..hmmm…Haha! Of course I know I’m very far from perfect–and love the saying that God created each of us “perfectly imperfect”.

I have become so aware that I have poured my energy in places, things, and people that I did not need to do–and the truth is it is our choice how we expend our energy…and this is so empowering to me. How many times have you said “yes” when you really meant “maybe, not really, or just no?”This is a continual journey like everything for me and all of us. I did however find a book that has helped to begin to learn to make room for a life of “less is better”.

The book is called “Essentialism” by Greg McKeown. Here’s a quote-“Only once you give yourself permission to stop trying to do it all, to stop saying yes to everyone, can you make your highest contribution towards things that really matter.” I don’t know what you- but it was a “wow” moment when I read this… and it encouraged me to start reading immediately.

I encourage each of you to read it- and let me know your thoughts! May your Spring be filled with joy and new beginnings!

Kristi

Blog

New Year 2019 !!!

Happy New Year, all! I love a new year. A time to shake off the negativity and move forward with the many things I learned the year prior.

Each year, I feel like I grow to embrace change more. It’s not something I naturally do..perhaps because I moved 7 times

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growing up! Learning to “surf the waves of life” is so EMPOWERING!! In 2019, I will continue to strive to stay calm in the midst of storms.

Prayer, meditation and yoga are key for me. I just enrolled in Annie Carpenter’s online training through YogaGlo. I will integrate this with my home practice and my one on training with my amazing yoga teacher at Divine Center of Yoga in Southlake, Texas. I have been doing private and group classes there for 9 years.

I look forward to teaching classes soon! I’m elated to begin this journey-step by step!

I pray each of you have a new year filed with joy, amazing health & that it’s filled with whatever fuels your souls!

XoXo,

Kristi

Blog

New Year 2019 !!!

Happy New Year, all! I love a new year. A time to shake off the negativity and move forward with the many things I learned the year prior.

Each year, I feel like I grow to embrace change more. It’s not something I naturally do..perhaps because I moved 7 times

blur bokeh bright burnt

growing up! Learning to “surf the waves of life” is so EMPOWERING!! In 2019, I will continue to strive to stay calm in the midst of storms.

Prayer, meditation and yoga are key for me. I just enrolled in Annie Carpenter’s online training through YogaGlo. I will integrate this with my home practice and my one on training with my amazing yoga teacher at Divine Center of Yoga in Southlake, Texas. I have been doing private and group classes there for 9 years.

I look forward to teaching classes soon! I’m elated to begin this journey-step by step!

I pray each of you have a new year filed with joy, amazing health & that it’s filled with whatever fuels your souls!

XoXo,

Kristi

Recipes

GF DF Carrot Cake Muffins

2.5 cups of Pamela’s GF Baking Mix

1 tsp pumpkin pie spice

1 tsp cinnamon

1/2 tsp sea salt

2 eggs

1/3 cup monkfruit sweetner

1/3 cup of expeller pressed grapeseed oil or coconut oil

1 1/3 c. buttermilk(unsweetened almond milk plus 1 T vinegar- let sit 5 min)

1 tsp vanilla extract

2/3 c finely chopped walnuts

1 1/2 cups of grated carrots

For topping:

2 T of ghee- softened

2 T of Pamela’s GF baking mix

1 t cinnamon

Preheat oven to 375. Grease muffin pan( I use coconut oil).

Prepare almond milk as “buttermilk”,set aside.Place all dry ingredients except monkfruit sweetener in a mixing bowl, then sift together.

Whisk together eggs,sugar,oil,”buttermilk” and vanilla. Combine with sifted dry ingredients. Add in carrots and walnuts.

For the topping: add together baking mix, cinnamon, and ghee in a small bowl. Use a pastry cutter or fork to combine(should be lumpy)

Place muffin batter into muffin pan-filling cups a little over 3/4 full. Add a little topping to each muffin.

Place in oven and bake 25 min. or until muffins are golden or lightly browned.

Recipes

Easy Chicken Soup

Chicken Soup -Instapot Version or Stove Top
Ingredients:
1 Roasted Chicken (stovetop) OR
approximately 2 packages of boneless chicken thighs(instapot)
For both:
1& 1/2 T of olive oil
2 stalks of sliced celery
3 peeled and sliced carrots 
1/2 c. diced white onion 
1 diced garlic clove 
1 small box of sliced mushrooms 
Salt and Pepper to season vegetables to taste-we use Celtic Salt and ground black pepper 
1 box of Kettle of Fire bone broth. 
Water-to completely cover chicken & vegetables approximately-5 cups(in addition to broth)
A handful or 2 of washed parsley leaves for topping
Optional-add in jasmine rice or baked & cubed butternut squash
Instapot version-sauté all vegetables & garlic in olive oil for 4-5 min or tender. Add salt & pepper.
Place chicken thighs on top.
Cover with water & bone broth. Add salt and pepper as preferred. I use 1 tsp of each. 
Place Instapot on soup setting(normally 20 min)Garnish with parsley & season to taste. Make sure chicken is cooked thoroughly or 165 degrees.
Stovetop Version-
Sauté all vegetables & garlic for 4-5 min. Add in salt and pepper. Add in water and broth and cut up bite sized roasted chicken. Medium Simmer for 20 min. Low simmer for 25 min. Garnish with parsley and season to taste.

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Recipes

Kevin’s Perfect Salmon Recipe

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*Use Wild Caught Salmon
Preheat oven to 500 degrees. Cut filets into 5-8 oz each (or have your fishmonger do it for you). Rub both sides of filets with olive oil, sea salt and cracked pepper. Place filets on baking sheet. Turn broiler on high. Place baking sheet on second rack and cook for 7-10 minutes depending on thickness and desired cooking preference (Med rare, Med, well done, etc). Remove fish from oven when the filet has a bit of a crust to it. Remove filet from baking sheet and discard skin and grey flesh under skin if desired. Squeeze a slice of lemon on top if desired. Enjoy!!

Recipes

Easy Bone Broth Recipe

Bone-Broth-3-2

Take most or all of the meat off an organic roasted chicken you bake or rotisserie chicken preferably from Central Market or Whole Foods (I like these best because they are in a bag not plastic). Place bones in a crock pot. Cover bones completely with filtered water and add about 2 more inches of water. Add sea salt, pepper, 2 stalks of celery, a carrot (no need to peel), 1/2 an onion, a clove of garlic, and whatever spice you want—you can also add cilantro or parsley–and add 1 T of Braggs Apple Cider Vinegar. Cook on low for 24 hours in a crock pot or 120 minutes in an Instapot. Strain. Use broth for a soup base or to drink. It will keep for 3-4 days. You can freeze it as well.
You can add sautéed vegetable such as: carrots, celery, squash, zuchini—and then add the baked chicken. Garnish w parsley or cilantro.

 

#recipes