veg out

Tomato, Arugula & Olive Pasta

Tomato Olive & Arugula Pasta
 

What You’ll Need:

1 1/2 c brown rice or quinoa pasta  

4 cloves garlic, sliced

2 Tbsp olive oil

½ pound baby arugula

1 pint cherry tomatoes, halved

¾ -ish c pitted olives, halved

¼ c Parmesan, shredded

sea salt & black pepper to taste

OPTIONAL: crushed red pepper flakes to taste


Bring water to a boil for the pasta. 

Meanwhile, saute garlic in a large frying pan until aromatic. Add arugula, tomatoes & olives to pan with garlic & salt and pepper to taste. Heat over medium until greens wilt & tomatoes get super juicy.  

Serve over cooked pasta, top with grated Parmesan & crushed red pepper if your heart desires. Share with a friend!

Serves 2.

 
Let’s stay connected!   Contact me any time, here.

Let’s stay connected! Contact me any time, here.

5 Nutrition Principles to Live By

You’ve hit a plateau, are feeling super low on energy, irritable or with cravings gone wild. Your skin may be acting up, or your digestion in slow motion.

I hear you sister, I hear you.

When we find ourselves in this space, we often feel like giving up on ourselves— like all of our efforts are null & void. Well, let me let you in on a little secret. YOU ARE DOING A GREAT JOB. And, giving up on yourself is disservice not only to you & your quality of life & health, but to those that you love.

Today, I’m sharing 5 simple shifts that, when done consistently, will keep you out of this rut. These aren’t quick fixes. They are LIFESTYLE changes.

If you’re feeling like you in a place in your life where you’re ready to uplevel, I invite you to adopt all 5 of these into your daily routine! BUT, if you’re feeling overwhelmed or like you don’t even know where to start… Start with ONE and commit to it consistently for 21 days before layering another one in.

These little tools will be a game changer!


Water First. This is #1!! Your body needs AT LEAST half of it’s body weight in ounces in water each day. So, if you weigh 160 pounds, you’re aiming for at least 80 ounces each day.

Start your day by drinking down 12-24 ounces of water upon waking. Before meals, before grabbing for a snack, before going for seconds...think & drink: WATER FIRST.

 

Eat more plants. At each meal, focus on filling HALF of your plate with fresh veggies & fruits. Plant foods are packed with fiber, water, antioxidants, phytonutrients and are super nutrient dense, meaning you get the most nutrients for calorie consumption. The Veg Out Meal Plan Series is an awesome way to up your veggie intake, while also saving time, money & taking the guesswork out of what to cook each week. At all meals, think EAT MORE PLANTS.

 

 Rest and digest.  Remember that food is ENERGY! We don’t need energy to sleep ;)  Ideally, your last bite of the night is dinner. Practicing a 12 hour fast between your last bite in and your first bite the following morning allows your body to rest and digest, and speed up metabolic fire, and increase energy.  After dinner, close the kitchen & think REST & DIGEST.

 

Track.  What you don’t track goes whack.  Are you moving more (or less)? Changing your movement/exercise routine has a huge impact on how your body needs/uses energy!   Are you snacking more than you thought you were? Old habits creeping back in? Are you achieving more than you are giving yourself credit for?  Track it, journal it, do honest reflecting.

The 14 Day Cleanse is the perfect way to not only tune in to how your body FEELS when you eat certain foods, but also your habits around food.

 

Check in with your thoughts. How is your mindset? Are you focusing on what is going well? Celebrating the wins? Seeing obstacles as an opportunity for learning and growth? This piece is SO CRUCIAL!

If you stay focused on what is not going well, you will attract more of what is….not going well. Stay focused on the wins, what you are grateful for and what brings you joy & you’ll have more wins, more joy, and more to be grateful for. Download this free journal template to help you stay focused on what serves you! Remember, MINDSET WINS!

 

Which of these simple steps feels most important for you right now? Comment below & let me know!


Let’s stay connected!  Contact me here, anytime.

Let’s stay connected! Contact me here, anytime.

 
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Breakfast Tacos

We love these bad boys for dinner….or lunch…or breakfast. They come together in less than 15 minutes and do not disappoint. Let us know how you like them!

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What You’ll Need:

1 Tbsp coconut oil

4 c fresh spinach

4 eggs

4 corn tortillas

salt and pepper to taste

Toppings:

Handful fresh chopped cilantro

1 avocado 

about 1/2 c crumbled goat milk cheese


Melt coconut oil in a frying pan.  Add spinach, saute on medium heat until wilted.  

Crack eggs into pan with spinach, scramble to cook. Add salt and pepper to taste.

Meanwhile, quarter avocado and smash 1 part onto each

tortilla*.  

*If you have a gas range: Torch the tortillas on each side over high

heat. (Set tortilla directly on flame; 30 seconds each side yields a

perfectly crispy, chewy tortilla.

Divide egg scramble evenly onto each tortilla.  

Sprinkle each with about 2 Tbsp cheese and cilantro.

Enjoy with a friend!

Serves 2.


If you like this recipe, you’ve got to check out the Veg Out Meal Plan Series!

We launched the new membership site just last week and are so so excited for all of the value stashed in there waiting for you!

These are the recipes that have fueled baby and I postpartum— they’ve kept my cravings at bay, my energy up, my digestion on point, and are a huge piece to my physical transformation.

We know you’ll love it!! Head over and get your hands on your first meal plan and all the amazing resources inside!!


Let’s stay connected!   Contact me any time, here.

Let’s stay connected! Contact me any time, here.

 
Breakfast Tacos
Grilled Cauliflower Crust Pizza

Chocolate Chia Pudding

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What You’ll Need:

3 c unsweetened vanilla almond milk

8 Tbsp chia seeds

4 Tbsp ground flax

4 Tbsp hemp hearts 

4 Tbsp pure maple syrup

2 Tbsp cocoa powder

4 c frozen mixed berries

Wisk all ingredients well (with exception of berries) in a medium size bowl OR divide equally into separate containers for easy grab and go breakfasts throughout the week.

Top with berries. Pop into fridge overnight.

Pull out of fridge and enjoy as a super nutrient dense, energy filled breakfast!

 Serves 4.

Want more recipes like this? Check out The Veg Out Meal Plan Series!


Let’s stay connected! Contact me any time , HERE.

Let’s stay connected! Contact me any time, HERE.

Plant Based, Gluten Free Meal Plan!

If you want want to…

Save time.  Weekly meals, printable grocery list, pantry staples & meal prep list done for you!

Save money.  Plant-centered, seasonal ingredients are kinder on the wallet, saving you hard earned moo-lah on your grocery bill each week!  Recipes share ingredients, eliminating food waste, too..

Improve your health.  Lower your blood pressure or cholesterol, regulate blood sugar, balance hormones, regulate bowels, lessen joint pain, eliminate brain fog, increase energy, control cravings, feel happier, reduce anxiety/depression, improve hair, nails & skin.

Learn how to make healthy cooking easy & delicious. Incorporate healthy meals that aren't bland, boring, or taste like cardboard.


…then this is for you.


And something exciting is happening this week. (I mean look at this bowl, omgeeeeee)

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This week’s plan is launched ,and there are TWO amazing ways you can get all of this deliciousness in your belly.

1) Join The Veg Out Meal Plan Series! For less than the cost of 1 Starbucks coffee per week, you’ll receive colorful, nutrient dense recipes, grocery lists, kitchen staples, simple meal prep tips and video hacks delivered to your inbox weekly.  Amazing, right?! If you want in on this goodness, sign up here by this Thursday (June 13th)

2) Not ready for the Series? Download this week’s plan available a la carte here!

Want a sneak peak at what’s inside? For a limited time, check one out, on us. <3


Let’s stay connected!  Contact me anytime, here.

Let’s stay connected! Contact me anytime, here.

What is Inflammation?

Do you remember ever falling when you were a kid and busting open your knee? It hurt, right?!

In the days following, it would get red, puffy, swollen, black and blue… and depending on how mad the fall was, maybe even a little oozy. This was just your body’s response to the trauma — and after a week or so of keeping it clean & taking good care of it, the wound would heal and you would be as good as new.

Imagine that instead of bandaging it up, you just keep rubbing dirt into the open wound. And every day, it gets worse. As it gets worse, it gets more painful. And as it gets more painful, you just keep rubbing more and more dirt into it. You would be crazy to do that, right?!

Now what if I told you that many of us are doing this to our bodies every day.

 

Would you believe me?

 

We can’t see it because it’s happening on the INSIDE. And because we can’t see the open wound on the inside of our body, we don’t think that it’s there. The wild thing is that our body is likely giving us clues every day....

You may be tired, struggling with brain fog, or having a difficult time focusing.

Your digestion may be sluggish, you may feel bloated, gassy, or gain excess weight in your belly.

You probably have insatiable cravings for foods that you know aren’t good for you, but feel like you can’t stop eating them.

You might even have a weird rash or skin condition that won’t go away, thinning hair, or joint pain.

It’s possible that you’re experiencing mood swings, bouts of low moods or anxiety.

And maybe even irregular cycles or fertility struggles.

Sound familiar?

It did to me for a really long time. It wasn’t that long ago that I struggled with a whole string of symptoms…my belly would blow up like a balloon every time I ate. I struggled with a skin condition called tinea versicolor, brittle hair and nails. I experienced chronic mouth sores, cystic pimples and chronic fatigue. I struggled with constipation.  The cherry topper was amenorrhea (no period) and low estrogen. I was 34 years old.

 

This is your body screaming from the inside out.

 

Inflammation is essentially like that skinned knee you had when you were a kid. It is the body playing a mean game of defense. It puffs up, swells and sometimes oozes.. When it’s not addressed, we start to feel any combination of the symptoms described above. And, like I did, we brush them off….

“I’m tired because I’m busy. “

“My digestion is just sluggish. “

“ The doctor said not to worry about this rash.”

“I can’t focus because I have too much on my plate.”

“This is just what it’s like getting older.”

We take prescriptions to manage our moods, over the counter meds to stay regular, and put topical creams on our rashes. We settle for being tired, sad, feeling like shit, and in pain. It’s crazy right?!

 

Now, what if I told you that ONE thing could begin to cure all of these things?

 

Yes, just one:

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Food.

Inflammatory foods are different for every {one} body. Now that I’m on the other side — TRUST ME — identifying your inflammatory triggers are BEYOND worth your efforts!

With summer fast approaching, I am opening up 10 spaces for people who would like to increase their energy, improve their digestion, eliminate the bloat, feel happier and begin to heal their body literally from the inside OUT.

This 14 day, gentle, yet effective program delivers an all access pass to boundless reserves of energy you didn’t know you had. You’ll find that every part of your body works better simply by “switching on” your metabolism and body’s natural healing abilities.

This is NOT a starvation cleanse!  A variety of nutrient dense, high fiber foods are conveniently planned for you, taking the guesswork out of wondering what is okay and not okay to eat.  No crazy juicing or shakes required.    

Package includes online membership site, complete with detailed program guide, tutorials & food journal.  Package includes (2) 30 minute coaching sessions, as well as recipe guides and resources! Enrollment is limited to the first 10 participants, and will fill fast!

Let’s stay connected! Contact me any time, here.

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PS I have a free gift for you! Come grab it HERE.

Meal Prep Made Simple

I remember visiting my sister in Washington state the year before Ziggy was born, and seeing their weekly menu board hung in their dining room. My thought was, “wait, you guys really know what you’re going to eat every day of every week…like all the time? Who does that?!”

It’s funny how things change, because part of my career now is teaching others how to simplify nutrition, meal planning and meal prep. LOL! Incredible how things can shift, right?!

Becoming a mom taught me that time is more valuable than ever, and I continue to be on a mission to maximize it. Meal planning and prepping became one of those things that has done just that.

By carving out a little bit of time, one day a week, (I’m talking an hour) to prep what I have planned for the week, I suddenly find I don’t have excuses to eat crap (or skip) lunch, I don’t walk around hangry and irritable, and I save so.much.time in the long run.

Meal Prep

Pro tip: Hit the #easybutton by preparing the same thing for breakfast and lunch each week. This makes it easy to shop for, easy to plan and easy to throw together. Then, every week, switch it up so that you don’t get bored!

One of my favorite ways to get some easy lunch prep on is by making mason jar salads. It took me a while to get on the mason jar salad train...maybe because they are trendy and I'm not?! Ha! But it turns out I LOVE LOVE LOVE these!  Super easy, practical and delish. This can be done with any combination of ingredients, and I’m sharing a little tutorial and a favorite recipe right HERE.

What is your biggest struggle when it comes to meal planning and prep? I would love to know!. Share below, or always feel free to email >> info@sarahkaminski.com


With a breakfast, lunch and dinner recipes, printable grocery list and 5, actionable simple meal prep tips, The Veg Out Meal Plan Series makes meal planning and prep both SIMPLE and DELICIOUS! Check out what members are cooking up this week:

Plant Based, Gluten Free Recipes

We're really enjoying all the flavors spring has to offer -- BRACE YOURSELF! 

We're diving into 

—A taco you won’t forget

—Strawberry fields!

—Sweet little eggs in a nest

—A traditional, nutrient dense Italian favorite

—And a flavorful eggplant stack that marries the flavors of spring

If you want in, sign up here by this Thursday (June 6th).


Let’s stay connected!  Contact us anytime, HERE.

Let’s stay connected! Contact us anytime, HERE.

 
How to Make Mason Jars Salads
Mason Jar Salad Recipes

Black Bean Burger

I have been on a mission to find a great staple bean burger recipe for a while. It turns out to be so simple, that I must have overlooked it all along. Double this recipe, and freeze these guys to have on hand--they are worth it!!

What You'll Need:


1 c gluten free rolled oats

2 can black beans, rinsed and drained

1/2 an onion
1/2 Tbsp chili powder
1 large egg
1/2 tsp sea salt

black pepper to taste


Pulse oats in a food processor until fine. Add most of the beans (reserving about 1/2 cup), puree until smooth.

Transfer to a large bowl.. Add egg, spices & remaining beans. Stir well!

Divide into 4 equal patties. 

Cook in a warm skillet until browned (about 4 minutes each side).. These grill well too!

Serve with your favorite fixings. I love mine open faced with sauteed spinach, pickles, fresh tomato, sprouts and avocado. 



Serves 4. Want more awesome recipes like this? Check out our meal plans!

Creating a Vision: 5 Simple Steps

Someone really special bought a new swim suit last week. And it’s not just any swimsuit — it’s THE swimsuit.

This special someone is a member of our Mastermind Community. When we began working together last summer, she described the vision of what she wanted…how she wanted to FEEL…as one of the women in the Altheta Catalog. Strong, flexible, energized, comfortable in her body.

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And you know what she just bought to celebrate what she’s accomplished over the last 10 months? An Altheta swimsuit. How freaking awesome is THAT?!

The importance of a clear VISION is that it creates the energy to make change happen. Cause let’s be honest, staying consistent and transforming habits isn’t easy.

When a vision is clear enough, it inspires effective goal setting, daily choices, and makes the commitment to the long game easier.

Not sure where to start? Create your vision using these 5 tips:

  1. Write it down. What does it look like? What are you wearing? Who are you with? Where are you? What can your future self do? How is your life different? Be specific!

  2. Create a vision statement!! An effective vision statement begins with “I am.” “I am strong, flexible, healthy & confident.” Take it to the next level by identifying a visual in your environment that will consistently tie you to your vision (in this case, a photo of women from the Athleta Catalog!}

  3. Start small. What is ONE thing you can begin to implement consistently THIS week to get you one step close to the vision? Start small, and layer in one new actin layer every week.

  4. Commit to the long game. It is the small, seemingly insignificant things that we do daily that add up over time to yield incredible results.

  5. Allow yourself to be supported. It is OKAY not to know all the answers and to ask to for help!! Take off the superwoman cape, and connect with an accountability partner, group, or coach to provide support, accountability and to keep you in motion! #bettertogether


So what do you think? Are you compelled to create your vision? What does the end of 2019 look like for you? I would LOVE to see what you come up with. Share below, or always feel free to email >> info@sarahkaminski.com

In the meantime, you have to try out this incredible recipe for Vegetable Pasta Salad. It will become a go-to for spring and summer picnics, promise!


PS Here’s what our members are cooking up this week!

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—Muffins that hide veggies #canigetahellyeah

—A salad that looks like a rainbow, and tastes like one too

—A spring spin on Minestrone

—Creamy polenta with a savory spin

—And a cauliflower dish you won’t forget

In this week's video, we’re talking all about CARBS & how they relate to weight, blood sugar & energy.

Oh! And as a bonus in May, we’re including our Freezer Stash Guide! 10 delicious recipes to stock in your freezer for easy grab and go when life gets cray (because it will)

If you want in, sign up here by this Thursday (May 9th):


Let’s stay connected!  Contact us anytime, HERE.

Let’s stay connected! Contact us anytime, HERE.

 
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Natural Remedies for IBS

How often does someone check in to see how things are .... moving ....?? 💩

Yes, for real. As someone who struggled with constipation for most of my adult life, this struggle can be REALLLLL, and really painful.

It wasn't that long ago that I cleaned out our medicine cabinet. I reorganized and threw away the norm--expired cold medicine, stray bandaids, the bottle of lotion with one squeeze left in it.

Miralax, stool softeners, beano, benefiber, metamucil..... among what was pulled out of that cabinet--the pool of over the counter supplements, meds and aids for.... 💩💨😳(or lack thereof 😫)

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The struggle was real for a long time yo.

There was a span of a few years where I was terrified to eat anything because it seemed anything I ate caused me to blow up like a balloon — literally, my belly like the Stay-Puff Marshmallow Man. And don’t get me started on the frequent gas. 🥺

It was embarrassing. It was hard to talk about. And it felt shitty #punintened 😉

And for the longest time, I was putting a bandaid on the problems. I know what it's like to walk into a drug store willing to drop any amount of 💰 for any sense of relief or hope for regularity. It took a reallyyyy long time for me to realize that I would never solve the problem without getting to the root of the issue.

That started with the foods I was eating, and learning what works best for my unique body. 🍏

Want to know the magic formula?

While it’s not exactly the same for everyone, it generally encompasses 3 things: FIBER & WATER from plant foods + GLUTEN FREE sources of carbohydrates. That’s it!

You’ve got to try out this awesome plant-filled, gluten free recipe for Tabbouleh! It’s a favorite around here. And, if you’re interested in learning how to up the ante and serve this dish up with some protein packed, plant based savory pancakes, you have to get your hands on this week’s meal plan!

Our winter season was ah-mazing and we are currently seeking a limited number of test group participants for our spring launch of the the meal plan subscription.

This is an awesome opportunity to receive one month of deliciousness, and see a positive impact on your digestion, your energy, your waistline, your wallet and your most valuable resource, YOUR TIME, at a discounted rate. (only $5/week!)

Here's a glimpse at what our members are cooking up this week! If you’d like to be a part of the exclusive test group, comment below or send me a quick email to secure your space!

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This week, we're diving into 

—Chocolate for breakfast!

—A hearty chowder reminiscent of summer

—A veggie burger that is sure to please

—Modern twist on the good ‘ol casserole

— And, a Mediterranean pancake that will blow your damn mind!

This week’s video is all about cutting onions, with a few tips to avoid the tears.


Let's connect!  Contact me HERE anytime.

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How to Lower Your Grocery Bill

How much money do you spend on groceries each week? 🍏 

It wasn't that long ago that our average cost for groceries per week, as a family of TWO were upwards of $250/week.   Never a plan, never a list, and we were always stopping to pick up "one" thing on our way home from work.

That wasn’t accounting for 🍻 happy hour on the reg; $75 on average for drinks and apps/2x week OR 🍴dinners out. Chris and I used to go out, often times on a whim, 2-3x/week for dinner. For both of us, $80 each meal with a few drinks. 

If you haven't been adding up with me, that's $640 to feed our family of 2 each WEEK.

...And because we ended up eating out on a whim half the time, I would throw tons of fresh produce away at the end of each week.  

Our average weekly spend is now around $125 to feed our family of FOUR (well, one doesn't eat food yet, so technically three, lol!) Pretty massive shift, right?!

Why?

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Well, most plant centered foods, like fresh fruits and veggies, beans and lentils, nuts, seeds and gluten free grains... they're generally kinder to the wallet than processed and convenience foods.

And those plant based proteins we incorporate? At around 50 cents/serving, they save you bookoo bucks!

Unbelievable, right?!

Just a small few things shifted:
... head into each week with a solid PLAN instead of winging it! 
...eat less prepared convenience foods! 

…eat more PLANTS!
...cook more, using SHARED ingredients
...and for the first time ever, not throw a bunch of food away at the end of each week!

=A lower grocery bill 😍 This is exciting stuff! 🤩

What would you do with that extra money each week?!


P.S. ~ Here's what our members are cooking up this week! Once all stocked up on most commonly used spices and pantry staples, it isn’t uncommon to get away with spending less than $100/week on everything you'll need to feed your family for one week! Our members notice a massive shift in their grocery spend. #canigetahellyeah

These plans make it all possible! And, through the end of today (March 31) use code babyishere for 30% off your first month!

If you want in, sign up here by this Wednesday (April 3rd):

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--A breakfast that could surely be featured on a restaurant brunch menu 

--A pear and bleu salad for the win

--A new spin on beans and greens--once you try it you'll never go back

--Curry noodle bowls that are sure to become a staple to your rotation 

--And a protein packed stuffed spaghetti squash with just enough heat! 

Ever wonder how to make kale not suck?  Tune in, I'm sharing all about it this week!! 

Wondering what’s for dessert? Check out this recipe for Mango Frozen Yogurt — it does NOT disappoint!


Let's connect!  Contact me HERE anytime.

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Mango Frozen Yogurt

Sometimes you really want ice cream.  This is a perfect substitute.  Bonus?  The kids will never know ;) 

 
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What You'll Need:

10 ounce bag frozen mango 

3/4 c full fat, grass fed vanilla yogurt (regular or Greek)


Combine ingredients in high power blender (Vitamix, Blendtec, Ninja...).

Use blender stick to mix as you gradually increase the speed to med/high.  

Scoop into bowls and ENJOY! 


Serves 2-3 sweet bellies. 

Want more awesome recipes like this? Check out our meal plans!

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