NUTRITION
Get ample nutrition by eating nature’s foods that help us become free of addiction to synthetic foods. Allow yourself to CRAVE the nutrients that nature provides us.
Six Steps to Change
N
Notice the foods you’re eating each day
A
Analyze the contents of the foods you eat before putting them into your body
T
Train your brain to form new positive connections with nature’s foods
U
Unite clean eating with exercise and meditation to form a healthy, natural lifestyle
R
Renew your positive relationship with nature’s foods every day, even when you revert to old cravings
E
Enjoy nature’s foods as they become a permanent part of your eating routine
Nature's Meal Plan
Make the transition to wanting to eat healthy. Each food and suggested menu item in Nature’s Meal Plan is hand selected to help you love living a natural lifestyle.
Our Recipes
Healthy can be delicious. Over years of helping clients crave natural foods, Kari crafted original recipes to shift your palate to actually ENJOYING foods from nature. These recipes are packed with nutrients and flavor and will leave you feeling energized and strong.
Breakfast Burrito
Prep Time:
5 min.
Serves:
4 People
Calories:
233 per serving
Cook Time:
10 min.
About this Recipe
By: Kari McCloskey
Start your day with a dose of vegetables and protein in this delicious, nutritious burrito. The avocado oil and avocados in this recipe have a mixture of healthy monounsaturated and unsaturated fats that support your heart, help you keep off unwanted pounds, and prevent aging.*
Ingredients
-
2 tsp. avocado oil
-
1 red bell pepper, chopped
-
5 mushrooms, chopped
-
1 small red onion, chopped
-
4 eggs, scrambled
- 4 tsp. shredded cheese (see Nature’s plan for suggestions
-
1 small tomato, chopped
-
1 small avocado, chopped
-
4 high-fiber, whole wheat or corn tortillas
The mushrooms contain antioxidants, vitamins and minerals including ergothioneine, vitamin D, β-glucan, and selenium, which increase immune function and gut health. Together, all of these ingredients give your body the powerful energy it needs to tackle the day.
Step by Step Instructions
Step 1
Heat 1 tsp. oil in a large skillet over medium heat.
Step 2
Cook chopped peppers, mushrooms and onions until soft, about 6 minutes, set aside.
Step 3
Season with salt and pepper.
Step 4
Whisk the egg and cheese together.
Step 5
Add 1 tsp. oil to the skillet. Scramble the egg mixture until cooked through, about 3 minutes.
Step 6
Divide the eggs evenly among four tortillas.
Step 7
Top each burrito with pepper, mushroom and onion mixture, chopped tomatoes and avocados.
Nutrition
Per serving: 233 calories, 22 g protein, 28 g carbohydrate,
3.5 g fat 4.5 g fiber
Banana Fiber Muffins
Prep Time:
10 min.
Cook Time:
20 min.
Calories:
105 per serving
Serves:
4 People
About this Recipe
By: Kari McCloskey
These muffins are packed with soluble and insoluble fiber. The soluble fiber in the old-fashioned oatmeal and bananas captures excess cholesterol in your bloodstream and removes it from the body.
Ingredients
DRY
- 1 Tbsp. chia seeds
- 1 Tbsp. flaxseed meal
- 1 cup whole wheat flour or (1 cup gluten-free flour with 1 pkt xanthan gum)
- 1 tsp. baking powder
- ½ tsp. baking soda
- 1 Tbsp. cinnamon
- 1 tsp. salt
- ½ cup organic brown sugar
- ½ cup high fiber cereal, crumbled (I use Trader Joes High Fiber Cereal)
WET
- 3 overripe bananas, mashed
- 6 oz. tofu (half of a 12.3 oz. box)
- 2 eggs
- 1 cup old fashioned oatmeal
The insoluble fiber in the flour, seeds, and cereal assists in flushing toxins out of your system. Plus the tofu — not always your go-to muffin ingredient but we promise it’s delicious here — provides a pack of isoflavones that can prevent the formation of cancerous tumors. Not to mention, these muffins are also very yummy. Enjoy!
Freeze extras in a sealed bag to keep them fresh. For variety, add berries or raisins to the mix, or substitute 1/2 cup pumpkin for the bananas
Step by Step Instructions
Step 1
Combine wet ingredients first. Mash bananas, tofu, and egg whites together in a medium sized bowl.
Step 2
Add oatmeal to wet mixture and let stand for five minutes.
Step 3
Meanwhile, mix together dry ingredients with a fork.
Step 4
Slowly work the dry ingredients into the wet mixture. Mix only to combine. Try not to overwork the mixture.
Step 5
Spray muffin pans with nonstick spray. Fill muffin cups ¾ full.
Step 6
Bake 15–20 minutes or until toothpick inserted into the center comes out clean.
Nutrition
Per serving: 105 calories, 4g protein, 20g carbohydrate, 1g fat, 4g fiber, 2g sugar
Portobello Pizzas
Prep Time:
10 min.
Cook Time:
12 min.
Calories:
102 per serving
Serves:
6 People
About this Recipe
By: Kari McCloskey
You can still have pizza night minus all of the empty carbs! These mini pizzas are a total crowd pleaser.
Ingredients
- 4 cups fresh spinach or Swiss chard, cleaned and chopped
- 1 Tbsp. extra virgin olive oil
- 1 pinch of sea salt
- 1 ½ cups mozzarella cheese
- ½ cup grated parmesan cheese
- 1 cup pesto sauce:
- 3 cups fresh basil leaves
- 3/4 cup freshly grated parmesan
- 1/2 cup extra virgin olive oil
- 1/2 cup toasted pine nuts
- 2 cloves garlic
(Blend together in a food processor) - 1 tsp. dried basil
- ¼ tsp. ground pepper
- 12 fresh Portobello mushrooms, 3- to 4-inch diameter
- 1 tsp. olive oil
- Fresh basil
These mushrooms provide you with a combination of protein and antioxidants that lower blood pressure, fight inflammation, protect your liver, prevent diabetes and decrease unwanted bacteria while building good bacteria. The mushrooms soak up the flavors of the cheeses and spices and stimulate the taste buds with a yummy sensation.
Step by Step Instructions
Step 1
Heat olive oil over medium heat in a skillet. Cook spinach or chard until just wilted. Add salt.
Step 2
Combine spinach or chard, cheese, pesto, basil and pepper.
Step 3
Clean mushrooms; remove stems, use a large spoon to scrape the mushroom caps until smooth and place open side up on baking sheet.
Step 4
Drizzle each mushroom lightly with olive oil.
Step 5
Spoon 2 Tbsp. spinach/pesto mixture on top.
Step 6
Bake 12 mins. Garnish with fresh basil.
Nutrition
Per serving: 233 calories, 22 g protein, 28 g carbohydrate,
3.5 g fat 4.5 g fiber
Grilled Vegetables
Prep Time:
10 min.
Cook Time:
10 -15 min.
Calories:
50 per serving
Serves:
8 People
About this Recipe
By: Kari McCloskey
The blend of colorful vegetables in this recipe — green, yellow, purple, red, orange and white — have specific medicinal effects. They can stop the growth of unhealthy microorganisms, give hearty doses of anti-oxidants, fight inflammation and super power cells to prevent aging. The bouquet of flavors excites your palate and leaves you feeling healthy and energized.
Ingredients
- 1 medium zucchini, ends removed, sliced in half lengthwise, cut into ½ inch pieces
- 1 yellow crookneck squash, ends removed, sliced in half lengthwise, cut into ½ inch pieces
- 1 eggplant, ends removed, cut into ½ inch pieces
- 1 red onion, peeled, ends removed, cut into eighths
- 3 sweet peppers, red, yellow, and or orange, stem and seeds removed, sliced into eighths
- 1 carton mushrooms (8 oz.), halved
- 1-2 Tbsp. olive oil
- 2 Tbsp. fresh herbs (like basil, oregano, parsley, rosemary or thyme), minced
- Salt and Pepper to taste
Set grill to medium/high, or heat oven to 350 degrees
Step by Step Instructions
Step 1
Wash and dry vegetables. Cut according to the directions above. Set aside mushrooms.
Step 2
Place vegetables on 24 x 17 ½-inch piece of heavy duty foil — for outdoor grilling, or on two 13 x 18 baking sheets — if roasting in the oven.
Step 3
Drizzle vegetables lightly with olive oil.
Step 4
Sprinkle fresh herbs, salt and pepper over vegetables.
Step 5
If grilling, bring opposite edges of foil together, leave a little space for steam to build, grill stirring every 2–3 minutes for 10 minutes. Add mushrooms. Continue grilling an additional 10 minutes until lightly charred and tender.
Step 6
If roasting, place baking sheets into a pre-heated oven. Stir every 2–3 minutes for 10 minutes. Add mushrooms. Continue roasting an additional 10 minutes or until tender.
Nutrition
Per serving: 50 calories, 3 g protein, 5 g carbohydrate,
2 g fat, 5 g fiber
Pear Salad with Apricot Nectar Dressing
Prep Time:
20 min.
Cook Time:
0 min.
Calories:
142 per serving
Serves:
12 People
About this Recipe
By: Kari McCloskey
Pears contain a good source of many nutrients, including fiber, vitamin C and potassium. The high content of dietary fiber and their positive effects on gut health set pears apart from other fruit.
Ingredients
- 1/2 cup Apricot Nectar
- 1/3 cup Extra Virgin Olive Oil
- 1/3 cup White Wine Vinegar
- 1 Tbsp. Dijon-Style Mustard
- 1/2 tsp. Salt
- 3 Green Onions, Finely Chopped
- 1/2 cup Dried Apricots, chopped
- 4 Ripe Pears (Red Seckel, Bosc, D’Anjou and/or Bartlett), cored and cut into wedges
- 6 cups salad greens
- 6 oz. Gorgonzola or other Blue-Veined Cheese, cut into cubes
- 3/4 cup toasted chopped or sliced Almonds
There are several thousand varieties of pears in the world. The ones that work well in this recipe are Red Seckel, Bosc, D’Anjou and/or Bartlett. Let the pears ripen at room temperature, and cut into wedges when they are soft, but still a little crisp.
This is a beautiful salad to serve on a large concave platter. The flavors entice the taste buds with a combination of sweet, salty, tangy and nutty flavors.
Step by Step Instructions
Step 1
Add pears to dressing and toss to coat. Cover and refrigerate 30 minutes to 4 hours.
Step 2
When ready to serve, place salad greens on a platter. Use a slotted spoon to remove pear wedges from the dressing. Place pears on greens, reserve the vinaigrette.
Step 3
Arrange cheese on the salad.
Step 4
Sprinkle with almonds.
Step 5
Drizzle reserved dressing or pass dressing along with salad.
Nutrition
Per serving: 142 calories, 5 g protein, 12 g carbohydrate,
8 g fat, 4 g fiber