MIMI JOHNSON
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Health Kitchen's Favorite Oatmeal Recipe 

3/29/2017

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Servings: 1

Ingredients:
1/2 cup dry whole rolled oats
1 cup water
1/4 cup rasins
1/2 teaspoon cinnamon
1/2-1 cup milk or non-dairy milk
Sliced banana/berries

Directions:
1. In a medium pot boil water
2. Place oats, cinnamon and raisins in water and reduce heat to simmer
3. Simmer oats until water has absorbed
4. Remove from heat and place in bowl
place sliced fruit on top and pour milk over oats and serve.

This is a go to recipe for our family. Oatmeal in the morning is a great way to start the day and will help you stay satiated for a lot longer than boxed cereal or other breakfast options. It can also be made the day before and heated up if time in the morning is limited. You can also add various nuts and seeds on the top for extra flavor and some healthy fats (walnuts, almonds, chia seeds, flax, flax meal, etc).

Many of my clients skip out on breakfast, but this meal is one of the most important meals for the day. It sets you up for a busy day and helps to curb late night, impulsive eating. 
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1 Bowl Dinner: Garlic Shrimp, Bok Choy, & Saffron Rice

2/28/2017

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Servings: 4                
​Cook Time: ~20 minute 


Grocery List:
2 cups jasmine rice
4 cups water
3 cloves fresh garlic, crushed or minced
2 tablespoon fish sauce
1 teaspoon saffron
32 medium shrimp, deveined
2 tablespoons olive oil
Salt 
Pepper
1 large or 7 small heads of bok choy, chopped
Directions:
Rice:
  1. Rinse rice thoroughly 
  2. Combine rice, water, 2 cloves minced garlic, saffron, and fish sauce in rice cooker and press start
Shrimp:
  1. Wash, devein, and pat dry shrimp
  2. Pour olive oil in a large pan and sauce garlic over medium heat
  3. Place shrimp in a pan in a single layer
  4. Sprinkle salt and pepper to taste
  5. Cook shrimp on each side (~2 minutes) or until cooked through
  6. Once cooked place shrimp on plate
Bok Choy
  1. Using the same pan, place 2 tablespoons olive oil and bok choy in pan and turn heat to medium high
  2. Sautée bok choy for a 2 minutes then place 1/4 cup water in pan and cover pan with lid and steam until bok choy is cooked through
Once you have completed these steps, your rice should be cooked. Place rice, bok choy and shrimp in bowl and serve. ​For those who want a little spice, I like to add chili pepper flakes to the shrimp (add the pepper during step 4).

I hope that you enjoy this 1 bowl dinner. Please like our Facebook and Instagram pages for more menus, ideas, and new recipes. 
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10-Minute Meal Planning Success

3/29/2015

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Today’s guest blog post comes from Laura Taylor, Certified Personal Chef and Owner of Honest to Goodness. She and her team of cooking professionals help people with active lifestyles who want to eat healthy but don’t have the time to plan a menu, grocery shop, or cook. 
It’s 6:00am and your alarm clock screams at you to get up. Snooze button? No, not today. You’re off to the races again with another jam-packed schedule. Before breakfast, lunch, and snacks become back-burnered again, take 10 minutes to prepare these quick grab-and-go foods. Your stomach and brain will thank you during your intense work day. Feeding yourself properly throughout the day means you’re also less likely to binge at night on an excessively large meal.

Here’s how to squeeze 10 minutes (or save 10 on another day) into your daily schedule to pack your food for the day:
  1. Take 10 minutes at night before you go to bed to prep for the following day
  2. Set your alarm clock for 10 minutes earlier and don’t hit the snooze!
  3. Prep a batch recipe once to have multiple portions throughout the week
  4. Make coffee at home so you don’t spend 10+ minutes in line at your favorite coffee shop
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Honest to Goodness’ Top 10 Recipe Links for On-the-Go Breakfasts, Snacks, & Light Lunches:
  • Overnight Oatmeal

  • Yogurt & Granola Parfaits

  • Morning Glory Muffin Bread

  • Blueberry Protein Muffins

  • Smoothies
  • Blueberry Bliss Energy Bars

  • Open-Faced Rice Cakes

  • Pinwheels & Roll-ups

  • Trail Mix

  • Bagel Thin Sandwiches
Ensure a productive day with less stress by taking care to eat even small meals and snacks on a regular schedule. A car without gas doesn’t win any races. Likewise, a body without its own food fuel ends up weak and tired.

For more great advice on menu planning, grocery shopping, or to learn how working with a personal chef can support your active lifestyle, contact Laura at Honest to Goodness or like Honest to Goodness Facebook, Twitter or Pinterest pages. 

Cheers!
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Its Game Day! 4 Healthy Game Day Foods

1/16/2015

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If you are a Seattleite, you will probably be watching the game this weekend. With any football game comes the tailgating, game watching, and a combo of booze and foods. Below are four healthy recipes that you can bring to the party, enjoy, and leave feeling like a winner!!! 
1. Lemon Drop Chicken Wings 
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2. Hummus Dip with Crudite (veggies)
3. Baked Zucchini Chips
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4. Pumpkin Spice Energy Bars
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4 Things to make Bringing your Lunch to Work Easier

1/2/2015

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Health Kitchen is all about making it EASIER to eat healthy at home… and work. It is important that you have the supplies you need to make prepping your lunch easier. Below are 4 items that I always make sure to have on hand so that it streamlines getting you and our lunch out the door before work.
1. Glass Containers
These food storage containers are a safe and easy way to store your lunch-leftovers. Make it easy on yourself and prepare your lunch the night before. 
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3. Ice Packs
Before heading out the door with your lunch grab an ice pack to make sure your lunch stays cold until lunch time. 
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4. Lunch Bag
Last but not least pick out a reusable lunch bag that you can easily put your lunch, snacks, and coffee mug in each day before work.
2. Coffee or Tea Mug
This hot coffee cup holds 15 ounces of liquid and keeps your drink hot up to SIX hours! I use this cup every day and with the twist on/off top it reduces the chances of spills. Love it and my coffee!
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Ensuring that you have the materials you need to take your lunch to work will make it easier to get in to the habit. In the long run we know it will save you money and help you eat healthier. 

Cheers!
Mimi Johnson
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Vegan Chocolate Mousse

6/24/2014

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I call myself a savory person more than sweet, but when I have a sweet tooth craving I look for sweets that come from fruits, cocoa, and natural sugars. Many of HealthKitchen’s clients ask for desserts that are healthy and wont compromise their wellness goals. The number one favorite dessert among HealthKitchen’s clients is my Vegan Chocolate Mousse. I figure there is no reason to keep it secret. The recipe below can be paired with fresh fruit, chopped nuts, or by its self. Just keep in mind, moderation is key. A little of this Chocolate Mousse goes along way. Enjoy.

Mimi Johnson | Founder of HealthKitchen

Serves 6+

Ingredients:
8 Mejool Dates soaked in water for 1/2hr (make sure they are pitted)
1/2 cup Maple Syrup (I usually use a grade B)
1-2 tsp natural vanilla extract
3 ripe avocados pitted and mashed
3/4 cup cocoa powder (carob or raw cacao works great)
1/2 cup water
pinch of sea salt
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Tools:
Measuring cups and spoons
Cuisinart
Spatula
Directions:
  1. Puree soaked dates with maple syrup and vanilla in Cuisinart.
  2. Add the avocado, cocoa powered, water, salt
  3. Blend together until pureed
  4. Enjoy 1/4 cup per person with fruit, nuts, or by its self
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Vegetarian Udon

3/31/2014

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Vegetarian Udon noodle soup with veggies, mushrooms, and a ginger miso broth will keep you warm after a long hike in Pacific Northwest or a long beach walk on the shores of Long Island. 

This recipe is a quick dinner that can be made in about 25-30 minutes. Now that spring is here there is a greater variety of veggies available. Please give this recipe a try and substitute veggies with ones that are available in your local grocery store.

Happy Sunday!!!
Ingredients:
8 green onions, chopped
2 cloves garlic, minced
8 1/8 inch rings of fresh ginger
10 shitake mushrooms, sliced
3 cans of vegetable broth
3 tablespoons miso paste
1/2 tablespoon chili pepper flakes (optional)
2 cups chopped bok choy
1/2 cup carrots, thinly sliced
1/4 cup snow peas, chopped
1 package of fresh udon noodles (typically found in the produce section)
Serves: 2-3 People

Time: 25-30 minutes

Tools:
Large soup pot with lid
Medium pot
Cutting board
Knife
Soup spoon
Directions:
  1. Sauté green onions and garlic in large soup pot over medium heat for 3-4 minutes
  2. Add ginger and mushrooms and sauté until mushrooms are cooked through
  3. Add vegetable broth, miso paste, and chili peppers (optional) and turn heat to a high
  4. Once boiling turn down to a simmer and cover
  5. Taste broth and add soy sauce or salt to taste
  6. Place water in medium pot and bring water to a boil
  7. Place udon noodles in water and cook as directed
  8. While noodles are cooking place bok choy, carrots, and snow peas in large pot and turn to medium high heat
  9. Once udon is aldente remove from water and place in large soup pot
  10. Stir noodles and broth together
  11. Serve 2 cups of broth, veggies and noodles to each person
  12. Enjoy!
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Mexican Black Rice

2/25/2014

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Black rice is a nutty, hearty, and wholesome grain that is full of Vitamin E and jam-packed with the same type of antioxidants that blueberries and blackberries have. It is also packed full of fiber and plant based protein.

This black rice recipe brings a little kick to dinner and pairs well with black beans or backed chicken and a side of veggies. 

This recipe makes 6 servings and is a great recipe to use for left overs. I even like it for breakfast with an egg or some steamed veggies.

I hope you enjoy! 

Mimi Johnson | Founder of HealthKitchen
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Ingredients:
8 ounces of canned or fresh tomatoes.
3/4 medium white onion, chopped
1 1/2 cups black rice
3 tablespoons olive oil
2 cloves of fresh garlic, minced
1 tablespoon chili pepper or 1 small jalapeno pepper, seeded and minced
1 1/2 cups veggie or chicken broth
3/4 tablespoon tomato paste (not needed if you are using canned tomatoes)
salt to taste
1/3 cup fresh cilantro, chopped
Serves 6 people 
45-55 minutes
Tools:
Cutting board
Knife
Blender
Measuring cup
Large oven safe straight sided pan or Dutch oven with lid
Strainer
    Directions:
    1. Preheat oven to 350 degrees
    2. Blend tomatoes and onions in blender until pureed.
    3. Measure 2 cups of tomato/onion puree and set aside
    4. Place rice in strainer and rinse black rice throughly, removing any excess starch
    5. Over medium-high heat, heat olive oil in pan
    6. Once pan is hot place rice into pan and coat rice with oil
    7. Stir rice in pan for 6 minutes
    8. Reduce heat to medium
    9. Add garlic and chili or jalapeno pepper to pan and stir for 1 minute
    10. Add broth and tomato/onion puree and turn heat up to high
    11. Bring rice to a boil and place lid on top
    12. Turn burner off and transfer pan to oven
    13. Bake in oven for 30-35 minutes
    14. Stir every 15 minutes or so
    15. Bake until black rice is cooked through
    16. Remove from oven and serve 1/2 cup per person
    17. Sprinkle chopped cilantro on top
    18. Enjoy :-)
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Naturally Sweet Heart Chocolates

2/11/2014

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Celebrate this Valentines Day with a Sweet Heart Chocolate treat to share with the person you love. This naturally sweet dessert is vegan and raw and there is no baking necessary
HealthKitchen wishes you a Happy Valentines Day! 
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Ingredients:
2 cups raw walnuts
1/2 cup cacao powder (unsweetened)
1 pinch of sea salt
2 1/2 cups pitted Medjool dates, soaked in water for 20 minutes
1/2 cup cacao nibs (unsweetened)
1/2 cup raw almonds, chopped and soaked in water over night
2 tablespoons chia seeds
1/2 tablespoon cayenne pepper (optional)

Tools:
Food processor
9x9 pan

Directions:
  1. Blend walnuts, cocoa powder, and sea salt until ground
  2. Add one Medjool date at a time until blended
  3. Remove dessert and place in your 9x9 pan
  4. Fold almonds, cacao nibs, chia seeds, and cayenne pepper (optional)
  5. Press dessert into pan and evenly flatten
  6. Freeze in freezer for 2-3 hours or until hard.
  7. Cut into 1x1 squares or small heart shapes
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Its the End of the Week! Use all your Leftover Veggies in a Healthy Fried Rice or Quinoa Dinner

1/23/2014

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Its the end of the week and you have leftover vegetables in your fridge, no need to run to the store, instead make a healthy quinoa or brown fried rice. 

4+ Servings
Gluten Free and Dairy Free

Ingredients:
2 cups uncooked brown rice or quinoa
1 tablespoon olive oil
1.5 cups of veggies (onions, green onions, carrots, celery, mushrooms, bell peppers, soy beans, spinach, kale, zucchini, etc)
2 tablespoons soy sauce of tamari
1 tablespoon sesame seed oil
2 tablespoons sesame seeds (optional) 

Directions:
  1. Prepare quinoa or brown rice according to package directions
  2. Chop veggies
  3. Sauté the veggies with olive oil over medium heat 
  4. First sauté onions until soft
  5. Add harder veggies and cook for a few minutes, before adding quick cooking vegetables like, kale, spinach, and zucchini
  6. Once veggies are cooked lower heat to medium
  7. Add cooked rice or quinoa to veggies and mix
  8. Add soy sauce or tamari for a gluten free option, sesame seed oil, and sesame seeds
  9. Fry for 5-8 more minutes until rice or quinoa becomes slightly crispy
  10. Serve 1/2 cup per person
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