Hungry for something yummy? Welcome to KATK!

black bean salad

Love food.  Live well.

It’s simple really, and it’s what I’m all about!

Welcome to Kate and the Kitchen.

You can read up some more on who I am by visiting the KATK home page…so in the meantime let’s talk food.  In fact, let’s talk healthy food, easy food and tasty-in-your-mouth food!

As a nutritionist and chef I’m often asked “what should I eat?”.  Aside from the obvious of choosing something just plain delicious, my answer is always “choose real, whole food”.  Mother Nature has always known what to provide for us, and as long as we eat in the proper proportions we can enjoy pretty much anything she produces.

Basically (and for the most part) if it’s picked off a tree, plucked from a bush or dug from the ground you can eat it.  All fruits, nuts, vegetables, grains, beans and everything else that grows on this earth in a natural way is edible and should be enjoyed.  Even fatty fruits like avocado and coconut? Absolutely.  Even sugary fruits like watermelon, pineapple and bananas?  You got it!  Even high calorie foods like cashews and creamy peanut butter?  Yeppers!  It’s all good, as long as it hasen’t been processed, refined or pulverized into an altered and inferior version of it’s original form.  These examples of whole foods are free and clear to make their way into your diet as long as they’re eaten in the right portions.  It’s common sense really: eat a variety of foods in moderation.   So go ahead and grab a handful of raw macadamia nuts for an afternoon snack, but stay away from the white-chocolate-macadamia-nut-cookie.   Even though nuts are good for you, this is pushing it too far. Got it? Good 🙂

Recipes on the KATK site will ALWAYS include whole foods.  Dishes full of colourful vegetables, pastas with simple sauces, hearty soups and stews, big huge dinner-sized salads, sweet and savoury breakfast treats, grab-and-go snacks and comfort food meals that take you back to a happy place, are among many ways I hope to inspire you to eat well and feel fabulous every single day!

I’m not a vegetarian but I do believe that if your eating habits include primarily vegetarian foods, let’s say at least 60%, you will be a happier, leaner, more energetic person.

QUALITY IS KEY.  If you do consume meat,  fish, seafood, dairy, and other animal foods be sure they have been treated well and come from honest sources.  Organically raised animals and wild caught seafood are nutritionally superior and free from any harmful toxins that our bodies simply don’t need.  PLUS, they taste sooo much better.  If you haven’t had the chance to experience a shmear of grass-fed butter on a slice of freshly baked bread I invite you to indulge.  Grass-fed butter comes from a grass-grazing cow and is full of healthy fat, essential vitamins and a taste you will come to obsess over.  Trust me.

Here’s a list of 10 foods I encourage you to make a regular part of your healthy eating:

  • Anything leafy and green (spinach, kale, arugula, Swiss chard, broccoli)
  • Coconut and coconut oil (unrefined)
  • Organic whole eggs
  • Sweet potato/yam
  • Almond-Hazelnut butter (‘cause it’s wicked delicious!!)
  • Lentils
  • Apples (whole and raw)
  • Blueberries (wild and frozen, if you can get em’)
  • Wild sockeye salmon
  • Grass-fed butter…obviously.

Stay tuned for more!  In the meantime, you can read some more about organic and grass-fed animals PLUS order yourself some grass-fed butter from my friends at Brookers Meat.  You won’t be disappointed.


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Hi, I'm Katie!

I am a nutritionist, chef, mom to two little ones, and a lover of food!

I hope you enjoy my recipes and food blog. Feel free to reach out if you have any questions.

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