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Heather

Salmon Rainbow Salad Heather Habelka

Whether you’ve been told by your doctor to make dietary changes, or you’re simply burnt-out by take-out, cooking at home can be daunting.

One of the reasons I started my cooking blog was to reframe the way many of us feel about cooking more healthfully.

I get so frustrated by “simple” nutrition books and cookbooks that contain pages of obscure ingredients, expensive equipment, and complicated cooking techniques.

Talk about overwhelming, expensive, and time consuming—and I read cookbooks like they’re novels!

To show you that eating more healthfully doesn’t have to be hard, I’m going to post a lunch each week: no fancy ingredients, lighting, or plating. Just me, tearing through my fridge to make lunch with foods that are best for my bio-individuality.

Here’s my first “recipe.”

If you’re inspired to follow my lead, post a pic of your simple, colorful & whole lunch and tag me! (IG: @heatherbhabelka #thehealthfulkitchen)

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Salmon Rainbow Salad Heather Habelka

Let’s Make Lunch Simple, Colorful, and Whole!

  • Author: Heather B. Habelka
  • Prep Time: 5 minutes
  • Cook Time: 5 minutes
  • Total Time: 10 minutes

Ingredients

Use this “recipe” as a guide and swap in what you have on hand.
Any type of protein, greens, nuts/seeds, and fruit will be delicious!

  • Leftover Roast Salmon (cold or re-heated)
  • Handful of Arugula
  • Handful of Walnuts
  • Handful of Blueberries
  • Sliced Orange

Instructions

  1. Toss the arugula with homemade dressing (see notes below)
  2. Add in walnuts, blueberries, and orange slices

Notes

I always make my own dressing! This is a great way to control your ingredients. The simplest dressing I make is olive oil whisked together with apple cider vinegar, salt, and pepper. Here are a few tricks: 1. Dip a piece of arugula into the dressing to taste (not your finger or a spoon) and then adjust for seasoning. 2. Whisk up the dressing in the bottom of the bowl, then add in your ingredients. Don’t you love as little clean up as possible?

Easy Cook Digest Kale Heather Habelka

For some women (like me), raw kale is difficult to digest.

And for others, eating raw cruciferous veggies (broccoli, cauliflower, cabbage, kale, brussels sprouts, etc.) can slow down thyroid function (by blocking the thyroid’s absorption of iodine.)

Here’s my recipe that addresses both concerns. It’s super fast to make, easy to digest, and packs a healthful punch!

A bunch of organic kale is only $1.99 at my local Whole Foods (I’m in the Northeast) so we eat this at least twice a week.

It pairs great with salmon, chicken, steak—or even a hardboiled egg. And it heats up beautifully for breakfast or lunch the next day.

Side note: the caramelized onion is not only delicious, but it infuses the kale with a sweet, anti-viral kick!

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Easy Cook Digest Kale Heather Habelka

Easy to Cook (and Digest) Kale

  • Author: Heather B. Habelka
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes
  • Yield: 2 Servings 1x

Ingredients

Scale
  • 1 Bunch Organic Lacinato “Dinosaur” Kale
  • 1 Small-Medium Onion (put in as much, or as little, as you like)
  • 2 Tbs. Extra Virgin Olive Oil
  • Salt & Pepper
  • Wooden or Bamboo Spoon
  • Dutch Oven or Medium Pot

Instructions

  1. Chop off bottom stems (a good 2 inches) and wash leaves in a strainer.
  2. Let air dry, then chop (leaves and stems) into bite-size pieces.
  3. Dice the onion.
  4. Sauté the onion in 1 Tbs. of EVOO. Lightly season with salt and pepper.
  5. Once onions are soft and caramelized, toss in the kale and coat with the oil and onions.
  6. Add an additional dash of salt and pepper if needed. (Greens get salty really fast, and even saltier as they cook down.)
  7. Let the leaves cook down, tossing as needed, until it is cooked to your liking – firm, crunchy, sweet, and bright green.
  8. If you’d like, hit the finished kale with a bit more EVOO as a way to increase your healthy fat intake!

Notes

Serve with protein – it goes with everything!

Healthy Asparagus Soup

When my dad was undergoing treatment, he lost his appetite.

So I set out to create recipes that he could taste, find comfort in, and get nutrients from.

His favorite go-to meal became my asparagus soup.

I’ll be honest. Since he passed away almost eight years ago, I haven’t been able to make it.

But one evening we were having friends over for dinner.

As I was planning the menu, I knew my asparagus soup would be the perfect starter.

And the perfect way to attach a new memory to this healthful recipe!

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Healthy Asparagus Soup

Healthy Asparagus Soup

  • Author: Heather B. Habelka
  • Prep Time: 10
  • Cook Time: 20
  • Total Time: 30 minutes

Ingredients

Scale
  • 1 Bunch Asparagus
  • 1 Medium Zucchini
  • 1 Small Potato (to thicken the soup instead of flour)
  • 4 Cups Chicken Stock (If you make your own bone broth, use it for this soup!)
  • Extra Virgin Olive Oil
  • Salt & Pepper
  • Wooden or Bamboo Spoon
  • Blender
  • Dutch Oven or Medium Pot

Instructions

  1. Chop off (or snap) the bottom stems of the asparagus spears.
  2. Wash spears and chop into 1-inch pieces.
  3. Wash zucchini and dice into 1-inch cubes, leaving the skin on.
  4. Wash and peel potato, dice into 1-inch cubes.
  5. Warm 1-2 Tbs. of EVOO in the pan and toss in all the vegetables.
  6. Lightly season with salt and pepper and stir to ensure all the vegetables are covered with the oil and the seasoning.
  7. Add chicken stock or bone broth and bring to a boil.
  8. Once the vegetables are tender, blend.
  9. I personally use an immersion hand blender for my soups. (I love how easy clean-up is!)
  10. Once smooth and creamy, taste and add a touch more salt and pepper if needed.
  11. If the soup is too fibrous, strain in a small mesh strainer over a large bowl.
  12. Allow the soup to simmer and the flavors to develop.
  13. If the soup is too thick, add water.

 


Notes

Top with a dollop of sour cream, crispy pancetta, parmesan, parsley, or lemon juice.
This soup tastes great served warm or at room temperature, making it ideal for entertaining!

Bulletproof Coffee Ingredients Heather Habelka

My clients are curious about my coffee.

Here’s how I blend mine up every morning.

But don’t forget: I’m a firm believer in bio-individuality.

So I encourage you to:

  1. Take the science that backs the up the benefits of bulletproof coffee
  2. Experiment with ingredients that work best for your body—just like I did!
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Bulletproof Coffee Ingredients Heather Habelka

How I Make My Coffee Bulletproof

  • Author: Heather B. Habelka

Ingredients

Scale
  • 1 Scoop Collagen
  • 2 Tsp. MCT Oil
  • 1 Tsp. Cacao Butter
  • 1 Tsp. Hemp Hearts
  • Sprinkle of Himalayan Pink Sea Salt
  • Sprinkle of Cinnamon
  • Splash of Organic Half & Half (I can’t drink black coffee)
  • 1/2 Cup Coffee (I love Four Sigmatic!)

Instructions

  1. Blend all ingredients together until smooth. I use the NutriBullet.