Red Lentil Soup with Coconut Milk and Turmeric.

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Ingredients:

  • 1 1/2 Tablespoon extra-virgin olive oil
  • 1 medium/large onion, diced
  • 2 large garlic cloves, minced
  • 2 teaspoons ground turmeric
  • 2 teaspoons garam masala
  • 1 1/2 teaspoons ground cumin
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon ground cardamom
  • 1 (15-ounce/398 mL) can diced tomatoes, with juices
  • 1 (15-ounce/398 mL) can full-fat coconut milk
  • 3/4 cup uncooked red lentils, rinsed and drained
  • 3 1/2 cups low-sodium vegetable broth
  • 1/2 teaspoon fine sea salt, or to taste
  • Freshly ground black pepper, to taste
  • Red pepper flakes or cayenne pepper, to taste (for a kick of heat!)
  • 1 (5-ounce/140-gram) package baby spinach
  • 2 teaspoons fresh lime juice, or more to taste

Directions:

  1. In a large pot, add the oil, onion, and garlic. Add a pinch of salt, stir, and sauté over medium heat for 4 to 5 minutes until the onion softens.
  2. Stir in the turmeric, garam masala, cumin, cinnamon, and cardamom until combined. Continue cooking for about 1 minute, until fragrant.
  3. Add the tomatoes, coconut milk, red lentils, broth, salt, and plenty of pepper. Add red pepper flakes or cayenne, if desired, to taste. Stir to combine. Increase heat to high and bring to a low boil.
  4. Once it boils, reduce the heat to medium-high, and simmer, uncovered, for about 18 to 22 minutes, until the lentils are fluffy and tender.
  5. Turn off the heat and stir in the spinach until wilted. Add the lime juice to taste. Taste and add more salt and pepper, if desired. 

Trust the Process.

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Whatever season you're currently in, know there is beauty tucked underneath the snow, in the promise of spring buds, and in the falling of dried leaves that have known the summer sun. The hardest, coldest, loneliest seasons of my life taught me resilience, wholeness, and healing, and to this day, I see them as gifts that made my 'spring' that much brighter and warmer.

Seasons of grief, loss, job transitions, relocating, singleness, or new partnerships all have gifts. Waiting for you to see them.

The Ripple Of Impact.

"Anything worth doing is worth doing because it changes someone."

I don't know who said it, but it was was meaningful enough for me to scribble these words down in my notebook last year. It's true. Art, work, writing, whatever it is that we "DO", becomes 10x more meaningful when it helps someone else. 

The ROI is something I like to refer to as the "Ripple of Impact." When my clients' new healthy behaviors positively affect their children, it reminds that our ROI expands far beyond ourselves. It impacts our relationships, our children, our friends, our coworkers, and our communities. 

This most recent testimonial from my client May was touching because it shows this ROI. Her children are now enjoy eating healthier food and also are her biggest advocates for continuing a healthy lifestyle. She is now stronger, more radiant, energized, and mindful about her eating habits and movement, and working together was an extreme joy. 

I am so grateful that I had a chance to meet and work with Julianne. She was truly a Godsent during a low time in my life. I was eating extremely poorly, I was exhausted every day and I made very little time for physical activity.

Julianne showed me the importance of nutrition and how I can use food to fuel my body and kill hunger and sweet cravings. I was able to lose 15lbs while on the program, get out and enjoy nature and physical activity and I found all sort of delicious ways to incorporate the four components of eating healthy.

I am truly amazed at how much my energy as well as confidence has changed over the course of eight weeks. The skills that have been shared with me have benefitted my family as well. I will never go back to my old ways of living and eating. My family and I will follow the Kanzaki Method™ for life.
— May Stephens
 CELEBRATING VICTORY! May's final hike after eight weeks of fueling her body properly and moving in nature.

CELEBRATING VICTORY! May's final hike after eight weeks of fueling her body properly and moving in nature.

The Ultimate Creamy Vegan Mac 'n Cheese

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INGREDIENTS

  • 8 oz. gluten-free pasta (I used brown rice pasta)
  • 1 cup raw cashews, soaked for a few hours (you can also pour boiling water over them and let them sit for ~45 minutes if you're time-crunched)
  • 1/2 cup water
  • 2 Tbsp. full-fat coconut milk
  • 1/4 cup nutritional yeast
  • 2 cloves garlic, minced
  • 1 Tbsp lemon juice
  • 1 tsp smoked paprika
  • 2 Tbsp onions, chopped
  • 2 tsp smoked sea salt, or more to taste  

DIRECTIONS

  1. Cook pasta according to package directions until al dente. 
  2. While pasta is cooking, drain the cashews and discard the water. In a high-speed blender, blend together the cashews, water, garlic, coconut milk, lemon juice, nutritional yeast, paprika, onions, and smoked sea salt until it becomes a creamy consistency.
  3. Pour over pasta and mix until pasta is fully coated.
  4. Add roasted vegetables (optional, but encouraged!) and enjoy!

 

 This vegan mac 'n cheese dish fits into that sweet spot between foods that taste delicious and foods that are good for you. 

This vegan mac 'n cheese dish fits into that sweet spot between foods that taste delicious and foods that are good for you. 

The Sun.

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Have you ever seen
anything
in your life
more wonderful

than the way the sun,
every evening,
relaxed and easy,
floats toward the horizon

and into the clouds or the hills,
or the rumpled sea,
and is gone—
and how it slides again

out of the blackness,
every morning,
on the other side of the world,
like a red flower

streaming upward on its heavenly oils,
say, on a morning in early summer,
at its perfect imperial distance—
and have you ever felt for anything
such wild love—
do you think there is anywhere, in any language,
a word billowing enough
for the pleasure

that fills you,
as the sun
reaches out,
as it warms you

as you stand there,
empty-handed—
or have you too
turned from this world—

or have you too
gone crazy
for power,
for things?
— Mary Oliver, The Sun

Miso-Glazed Roasted Brussel Sprouts

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INGREDIENTS:

  • 2 Tbsp olive oil
  • 2 Tbsp white miso
  • 1 Tbsp rice wine vinegar
  • 1 lb brussel sprouts, ends trimmed and halved
  • fresh-cracked black pepper

DIRECTIONS:
1) Heat oven to 400 degrees F. Line a large baking sheet with foil.
2) In a small bowl, whisk together olive oil, miso and vinegar until smooth.
3) In a larger bowl, add the Brussel sprouts, along with the miso mixture. Toss until evenly coated.
4) Spread the Brussel sprouts evenly on the baking sheet and roast for 15-20 minutes. Remove halfway through to stir.
5) Sprinkle with ground black pepper and enjoy! 

 Surround yourself with people who raise your energy, lift your spirit, and encourage you to reach higher levels. #the100dayproject #100daysofTheKanzakiMethodfood #bettertogether #flyhigher #Day47/100 #upupup

Surround yourself with people who raise your energy, lift your spirit, and encourage you to reach higher levels. #the100dayproject #100daysofTheKanzakiMethodfood #bettertogether #flyhigher #Day47/100 #upupup

How To Improve Energy, Performance, Stress and Sleep... With Mushrooms!

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My first introduction to the medicinal properties and health benefits of mushrooms was through Ultraman and plant-based athlete Rich Roll. He'd add cordyceps to his morning smoothie and as a result, he'd recover faster and breeze through his ridiculous double-day workouts. And then there was Tim Ferriss, who swore by Four Sigmatic's Mushroom Coffee with chaga and lion's mane to increase alertness, productivity, and focus. He stood by this coffee so much that he'd offer a cup to all of his podcast guests prior to recording.

So I HAD to try it for myself.

And I loved it. 

Mushrooms are one of the world's most well-studied superfoods, and there are many reasons why you should also try them:

 
CHAGA - ANTIOXIDANT PROPERTIES:

Chaga mushroom can help support immune functions. It is called the king of mushrooms. You'll
find growing naturally in the wild and it has antioxidant properties.

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LION'S MANE - BRAIN & NERVOUS SYSTEM
Lion's Mane is an all-natural cognitive enhancer. It has been shown to support memory and
concentration.


REISHI - STRESS & SLEEP
If you have occasional stress and difficulty sleeping, Reishi mushroom can help you relax and
get a good night sleep.

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CORDYCEPS - ENERGY & PERFORMANCE
Cordyceps is an adaptogen, not a stimulant, so it helps you produce and maintain steady
energy levels. Coffee can give you an energy spike, followed by a crash; cordyceps, on the
other hand, helps your body produce its own energy.


Plus, mushrooms don’t just benefit our bodies’ internal environment. They can also improve the
health of the ecosystems on which our very survival relies.

Four Sigmatic's coffee is less acidic than regular coffee, extremely high quality, jitter-free, boosts your brain and productivity, and  energy and performance. If you're avoiding caffeine, they also have caffeine-free versions of their elixirs, which are also delicious and offer similar benefits to their mushroom coffee.


Use the discount code: THEKANZAKIMETHOD to get 10% off your Four Sigmatic order, and start enjoying the benefits of mushrooms today!

Matcha-chocolate Chip Cookies!

 Green split lentils were the matcha-chocolate chip cookie inspiration for today's #the100dayproject. #day28of100 #100daysofTheKanzakiMethodFood

Green split lentils were the matcha-chocolate chip cookie inspiration for today's #the100dayproject. #day28of100 #100daysofTheKanzakiMethodFood

As a registered dietitian, I'm not "matcha" fan of processed and refined sweets, so these Matcha-chocolate chip cookies from Candice Kumai's new book "Kintsugi Wellness" definitely caught my eye as a healthy treat! Not only are these cookies moist and delicious, but they contain matcha green tea, which is filled with more antioxidants and L-theanine (promotes relaxation and focus at the same time) than any other tea.

INGREDIENTS:

  • 3/4 cup gluten-free flour
  • 1/2 tsp aluminum-free baking powder
  • 1/4 tsp sea salt
  • 3 Tbsp unrefined coconut oil, melted
  • 1 Tbsp organic vanilla extract
  • 1/3 cup organic sugar (I used coconut sugar)
  • 1.5 Tbsp water (used in place of an egg for this recipe)
  • 1 1/2 ripe medium bananas, mashed
  • 1/2 cup organic rolled oats
  • 1 cup semi sweet chocolate chips (Enjoy Life is a good vegan chocolate chip brand)
  • 1 Tbsp matcha powder, sifted 

DIRECTIONS

  1. Preheat the oven to 325 degrees F.
  2. In a medium bowl, whisk together the flour, baking powder, and salt; set aside.
  3. In a large bowl, whisk together the coconut oil, vanilla, and sugar to combine. Add the water and whisk well to incorporate. Mix in the mashed banana and stir well.
  4. Add the dry ingredients to the wet ingredients and sitr until combined.
  5. Using a rubber spatula, fold in the oats and chocolate chips. Sprinkle in the sifted matcha powder and fold in gently.
  6. Chill the cookie dough in the refrigerator for 15 minutes.
  7. Using a tablespoon, scoop out 1 1/2 inch balls and place them about 1 inch apart on the baking sheet. Bake for 10-13 minutes, or until lightly golden on top.
  8. Cool on the baking sheet for five minutes before transferring the cookies to a wire rack to cool completely.
  9. Enjoy!

Patience.

 #the100dayproject #100daysofthekanzakimethodfood #day25of100

#the100dayproject #100daysofthekanzakimethodfood #day25of100

"Bean" patient is a virtue. Everything hatches at the right moment. So remember to be gentle with yourself during any journey- whether it's learning how to eat healthy, losing weight, gaining muscle, or even in the grieving process. No big success or breakthrough or recovery happens overnight. But with the right support and protection and warmth, you will hatch out of your shell.