The Right Plan Nutrition Counseling & Kellie Hill Nutrition

Whole Foods Diet Expert and Best Selling Author

by Leave a Comment

Healthy Holidays: Roasted Vegetables Recipe [VIDEO]

trp_hh_roasted_veggiesThis great recipe doesn’t need to be eaten only during the holidays. Roasted in-season vegetables are a fabulous option at any time. Learn special cooking tips to make them delicious so they don’t burn or get soggy. Finish properly and you have a side dish that people will be talking about year round.

Ingredients:Roasted vegetables are best when you purchase whatever is in season.  Choose 4-5

  • Asparagus
  • Potatoes
  • Parsnips
  • Peppers
  • Broccoli
  • Onions
  • Cauliflower
  • Garlic
  • Green beans
  • Carrots
  • Fennel
  • Turnips
  • Celery root
  • Squash
  • Zucchini
  • Mushrooms

Coconut oil, sea salt, olive oil, herb rub and/or finishing salt

Directions:

  1. Preheat oven to 400F.
  2. Cut vegetables into even pieces.
  3. Add approximately 2 tablespoons coconut oil, sea salt, and herb rub if dried.
  4. Cook for 5 minutes and then toss or mix so vegetables are evenly coated with coconut oil.
  5. Cook to brown and tender, stirring every 5 minutes.
  6. Sprinkle with fresh herb rub, olive oil, and finishing salt (if desired)

 

by Leave a Comment

Healthy Holiday: Mashed Yams Recipe [VIDEO]

trp_hh_yamsIdentify the difference between yams and sweet potatoes. Learn how to make a holiday delight without added sugar by using great spices. Enjoy this recipe in place of sugar laden yams or even mashed white potatoes

Ingredients:

  • 2 medium size sweet potatoes or yams
  • 2 tablespoons fresh squeezed orange juice
  • ½ tsp garam masala
  • 1 tablespoon extra virgin olive oil
  • Sea salt
  • White pepper

Directions:

  1. Fill the bottom of the steamer with 2 inches of water.
  2. While steam is building up in steamer, peel and slice sweet potatoes thin.
  3. Steam covered for 10 minutes or until tender.
  4. Transfer to a bowl.
  5. Add remaining ingredients.
  6. Mash with potato masher or puree in blender.

by Leave a Comment

Food Cravings: Kale Chips Recipe [VIDEO]

TRP-FoodCravings-KaleChipsCraving fatty, greasy foods, salty, or crunchy foods? This recipe can be your solution. Identify the possible nutrient deficiencies and the foods to use as healthy alternatives.

Ingredients:

  • 1 bunch curly kale
  • 1 Tbs. extra virgin olive oil or coconut oil
  • ¼ teaspoon sea salt

Directions:

  1. Preheat oven to 300 degrees.
  2. Wash kale.  Trim away stems.  Coarsely chop the leaves.  It should equal about 3 cups.
  3. If using coconut oil, melt.
  4. Toss with oil until evenly coated.
  5. Spread on a baking sheet.
  6. Sprinkle with sea salt.
  7. Bake for 20 minutes.  They should look dried out and slightly browned when done.

You can also place in a dehydrator.

For additional flavor options try:

  • tamari
  • cayenne
  • powdered garlic
  • powdered onion
  • sesame seeds
  • powdered cheese
  • lemon juice
  • chopped nuts
  • nutritional/brewer’s yeast
  • apple cider vinegar
  • lime juice
  • parmesan cheese
  • curry powder

 

 

by Leave a Comment

Food Cravings: Chocolate Apricot Delight Recipe [VIDEO]

TRP-FoodCravings-ApricotsFind yourself craving chocolate, salt, or spicy foods? This recipe can be your solution. Identify what nutrients your body may need in order to remove these food cravings. Learn how to make your own double boiler pan. Quick, tasty recipe.

Ingredients

  • Dried apricots
  • Organic dark chocolate (Like Tanzania)
  • 1/8 tsp. cayenne (optional)
  • ¼ tsp. flaky sea salt (optional)
  • Skewers
  • Parchment paper

Directions

  1. Place one dried apricot on each skewer.  Place on a large, parchment paper lined baking sheet.
  2. Using a double boiler, heat chocolate stirring constantly, until just melted.  Stir in cayenne if using.
  3. Working with one skewer at a time, dip in chocolate, covering about halfway.
  4. Transfer to baking sheet, sprinkle lightly with sea salt if using.
  5. Repeat with remaining apricots and chocolate.
  6. Chill until set, about 45 minutes.

by 2 Comments

Detox Cleanse – Grab & Go Bar Recipe [Video]

Learn how refined carbohydrates and sugar are effecting your health.  Identify alternative sweeteners that will help you to remove unhealthy sugars from your diet.  Watch step-by-step instructions for the Grab & Go Bar you can make ahead for busy mornings or quick snacks.

Ingredients:

  • 1 ¼ cup almond flour
  • ¼ tsp sea salt
  • ¼ tsp baking soda
  • ¼ cup grapeseed oil
  • ¼ cup raw, local honey or maple syrup
  • 1 tsp vanilla
  • ½ cup shredded coconut
  • ½ cup pumpkin seeds
  • ¼ cup sunflower seeds
  • ¼ cup coarsely chopped almonds
  • ¼ cup cranberries
  • 1 scoop protein powder (optional)
  • Coconut oil

Directions:

  1. In a small bowl, combine almond flour, salt and baking soda
  2. In a large bowl, combine grapeseed oil, sweetener and vanilla
  3. Stir dry ingredients into wet
  4. Mix in coconut, pumpkin seeds, sunflower seeds, chopped almonds and cranberries
  5. Grease an 8×8 baking dish with coconut oil
  6. Press the dough into the baking dish, wetting your hands with water to help pat the dough down evenly
  7. Bake at 350° for 20 minutes

 

 

Connect

to begin your journey toward optimal health

(541) 772-PLAN (7526)
706 Cardley Avenue, Medford OR 97504

Tasty Recipes

Rave Reviews

I've learned so much from Kellie and The Right Plan! I thought I was eating all the right foods, the low fat, low calorie and what I thought was balanced meals. Was I wrong. Kellie has set...

Lea R
Medford, OR

Read More →