PUMPKIN SEED PURPLE MASHED POTATO

      Ingredients: 1 medium purple potato roasted and peeled (Substitute orange sweet potatoes if you can’t find purple ones, orange sweet potatoes will have other flavanoids called Carotenoids) 4 table spoons almond milk 1 teaspoon pumpkin seed oil or grass fed butter or any other nut oil you have on hand Handful of pumpkin seeds Salt and pepper to taste if desired    Method: Mash potato, add almond milk and pumpkin seed oil and mix well. Top with some pumpkin seeds and serve. Enjoy this nutty flavored nutrient dense comfort food as a snack or a side dish!   Recipes on www.catarinacatarino.com  Catarina is a Mind – Body – Movement and Nutrition Coach who helps people transform their relationship with food and their bodies so they can reclaim the health, vitality and self-worth they seek. Her method is integrative. After 2 decades of struggling with food disorders and alcohol addictions, she has an in-depth understanding of the effects our mental and emotional state have on health, mood and weight. Today, drawing from 16 years in the Exercise and Wellness industry, she unites movement...
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SQUASH AND POMEGRANATE SALAD

    Squash And Pomegranate Salad   Ingredients: Decilata Squash Pomegrante Onions Fresh Turmeric   Method: Roast at 385 F – 195 C for about 40-50 minutes tossing halfway through. You may eat this as a side, or use on top of a regular salad!   Recipes on www.catarinacatarino.com  Catarina is a Mind – Body – Movement and Nutrition Coach who helps people transform their relationship with food and their bodies so they can reclaim the health, vitality and self-worth they seek. Her method is integrative. After 2 decades of struggling with food disorders and alcohol addictions, she has an in-depth understanding of the effects our mental and emotional state have on health, mood and weight. Today, drawing from 16 years in the Exercise and Wellness industry, she unites movement and posture with cutting edge nutrition and eating psychology for an approach that heals and transforms people inside and out.           ...
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THE POWER TRIO SMOOTHIE

    Ingredients: 2 cups baby spinach 1 small banana frozen 1 cup blueberries frozen or fresh 1.5 cup coconut water or non-diary milk 1 tbl almond butter 1 tsp chia seeds   Procedure: Blend spinach with coconut water or non-diary milk until smooth Add all the other ingredients and blend again until smooth   Recipes on www.catarinacatarino.com  Catarina is a Mind – Body – Movement and Nutrition Coach who helps people transform their relationship with food and their bodies so they can reclaim the health, vitality and self-worth they seek. Her method is integrative. After 2 decades of struggling with food disorders and alcohol addictions, she has an in-depth understanding of the effects our mental and emotional state have on health, mood and weight. Today, drawing from 16 years in the Exercise and Wellness industry, she unites movement and posture with cutting edge nutrition and eating psychology for an approach that heals and transforms people inside and out.           ...
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ROASTED VEGETABLES WITH AVOCADO OIL

    Ingredients: Rainbow chard – chopped Red bell pepper, Red onion Celery Garlic Fresh Thyme Oregano with Salt and pepper to taste Avocado oil   Method: Mix everything together and roast at 385F-400F (around 200 C) Roast for about for 25-35 minutes (toss at halfway point). You may select greens of your choice and change up the herbs too! Cook as long as you wish… sometimes I prefer it crispy and sometimes more wilted!   Recipes on www.catarinacatarino.com  Catarina is a Mind – Body – Movement and Nutrition Coach who helps people transform their relationship with food and their bodies so they can reclaim the health, vitality and self-worth they seek. Her method is integrative. After 2 decades of struggling with food disorders and alcohol addictions, she has an in-depth understanding of the effects our mental and emotional state have on health, mood and weight. Today, drawing from 16 years in the Exercise and Wellness industry, she unites movement and posture with cutting edge nutrition and eating psychology for an approach that heals and transforms people inside and out.           ...
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OATS WITH BERRIES

    Ingredients: 3 tbsp rolled oats 3/4 cup boiling water 1 handful fresh berries 1 handful toasted seeds   Procedure: Put the oats in a bowl and pour enough hot water to cover and let is stand for a few minutes Top the oats with berries and toasted pumpkin seeds     – Notes: – Try topping the oats with a fried egg and adding a pinch of salt You can use some baked figs on top Or use berry compote   Recipes on www.catarinacatarino.com  Catarina is a Mind – Body – Movement and Nutrition Coach who helps people transform their relationship with food and their bodies so they can reclaim the health, vitality and self-worth they seek. Her method is integrative. After 2 decades of struggling with food disorders and alcohol addictions, she has an in-depth understanding of the effects our mental and emotional state have on health, mood and weight. Today, drawing from 16 years in the Exercise and Wellness industry, she unites movement and posture with cutting edge nutrition and eating psychology for an approach that heals and transforms people inside and out.         ...
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AVOCADO CITRUS SALAD

    Ingredients: 1 cup of Cucumbers sliced 1/2 cup of red, yellow or orange pepper 1 large grapefruit sectioned 1 avocado peeled and sliced 1 cup of cherry tomatoes 1 cup of romaine lettuce chopped (depending on size of salad)   Method: Combine all ingredients in a medium bowl, serve with a honey Dijon mustard salad dressing. Add salt and pepper to taste   Recipes on www.catarinacatarino.com  Catarina is a Mind – Body – Movement and Nutrition Coach who helps people transform their relationship with food and their bodies so they can reclaim the health, vitality and self-worth they seek. Her method is integrative. After 2 decades of struggling with food disorders and alcohol addictions, she has an in-depth understanding of the effects our mental and emotional state have on health, mood and weight. Today, drawing from 16 years in the Exercise and Wellness industry, she unites movement and posture with cutting edge nutrition and eating psychology for an approach that heals and transforms people inside and out.         ...
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Rainbow Salad

    Ingredients: Yellow Beets Green Beans Purple Potatoes Parsnips Rosemary Salt and pepper to taste You may add additional herbs and spices too.   Method: Roast at 385 F/ 195 C for about 30-45 minutes. Check half way to see if vegetables are cooked. I like mine crunchy but we just need to give the potatoes enough time to cook through.   Recipes on www.catarinacatarino.com  Catarina is a Mind – Body – Movement and Nutrition Coach who helps people transform their relationship with food and their bodies so they can reclaim the health, vitality and self-worth they seek. Her method is integrative. After 2 decades of struggling with food disorders and alcohol addictions, she has an in-depth understanding of the effects our mental and emotional state have on health, mood and weight. Today, drawing from 16 years in the Exercise and Wellness industry, she unites movement and posture with cutting edge nutrition and eating psychology for an approach that heals and transforms people inside and out.          ...
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EGG FRITTATA

    Ingredients: 4 eggs 2 kale leaves torn and chopped to bite size pieces (or use spinach or your favorite green) 3-4 baby bella  or crimini mushrooms sliced (optional, but I would add these for nutrients!) 6-8 grape tomatoes sliced (any tomatoes will work diced small) 1/4 leak finely chopped (or use some diced onions) 1/2 teaspoon olive oil or oil of your choice Salt and pepper to taste   As always substitute your favorite vegetables of choice or what you have on hand! I had these ingredients in my fridge. I also add bell peppers, fresh herbs or even cooked potatoes to my frittata!   Method: Whisk the eggs, add all the chopped vegetables, salt and pepper and mix well. To a heated pan add the oil and egg vegetable mixture. Cook until eggs are 90% done (I covered the pan for part of the time) and make quarter slices in the pan with a spatula. Flip all the slices over and cook for a...
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GLUTEN, SUGAR AND DAIRY FREE BREAD

    Makes 1 loaf   Ingredients: 1 cup / 135g sunflower seeds ½ cup / 90g ground flax seeds ½ cup / 65g almonds or other nuts 1 ½ cups / 145g rolled oats 2 Tbsp. chia seeds 4 Tbsp. psyllium seed husks (3 Tbsp. if using psyllium husk powder) 1 tsp. fine grain sea salt (add ½ tsp. if using coarse salt)  Tbsp. maple syrup or raw honey (for sugar-free diets, use a pinch of stevia) 3 Tbsp. melted coconut oil or ghee 1 ½ cups / 350ml water   Procedure: Combine all dry ingredients, stirring well. Whisk maple syrup, oil and water together in a measuring cup. Add this to the dry ingredients and mix very well until everything is completely soaked and the dough becomes very thick (if the dough is too thick to stir, add one or two teaspoons of water until the dough is manageable). Pour the dough in an oiled bread form. Smooth out the top with the back...
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PURPLE SALAD

      Purple Cauliflower Salad   Ingredients: Chopped cauliflower (white or purple) French and Russian fingerling potatoes Thyme Pecan oil Salt and pepper to taste   Method: Roast at 385 F / 195 C for 40-45 minutes or until potatoes are cooked through. Toss at halfway point.   Recipes on www.catarinacatarino.com  Catarina is a Mind – Body – Movement and Nutrition Coach who helps people transform their relationship with food and their bodies so they can reclaim the health, vitality and self-worth they seek. Her method is integrative. After 2 decades of struggling with food disorders and alcohol addictions, she has an in-depth understanding of the effects our mental and emotional state have on health, mood and weight. Today, drawing from 16 years in the Exercise and Wellness industry, she unites movement and posture with cutting edge nutrition and eating psychology for an approach that heals and transforms people inside and out.       ...
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