tshirt

A CALL TO ACTION! Kiwi Needs Your Help

Hey guys, Karen/Kiwi here!

If you follow me on instagram, (@kiwithetattooedlady) you’ll know the story of me losing my job at the beginning of this summer. It’s been a stressful several weeks, and though I have started my new position at Eat Fit Go here in Portland, I have very limited hours available until the retail locations actually open on August 28th. (I average 3hrs per week.. though I am also starting up a contract position with Instacart in the meantime for some extra cash.)

Here are the real facts. After exhausting my savings on necessities; rent, food, car payments, dog food, etc., I’ve fallen behind on others.

I’ve pooled together some resources to start up a fundraising campaign selling t-shirts in order to try and play catch up, while also spreading the word about my blog! If I’ve learned anything about a small business start up, its not being afraid to ask for help.

So here I am, at my most vulnerable; still afraid and still asking for help. CLICK HERE to see how.

tshirt

I originally made this shirt to use as shameless self promotion during a competitive run that I didn’t end up getting to compete in due to injury, so now I’ve re-designed them to have 2 different cuts and 3 awesome colours! We have 16 sold as of right now and I need a total of 24 to be ordered before they are guaranteed to print. We’re so close!

I’ve been SO LUCKY to have as many people purchase t-shirts and donate additional funds already.. I can’t even begin to say thank you to those who have contributed and continue to support me either by buying a tshirt, or listening to me rant about my neighbours stealing my parking spot. HA.

So if you love what I do, or just love ME and the idea of #mindfultreating, please consider buying a shirt to show the world your love for me and help me get back on my feet.

Here’s how you can help!

THANK YOU THANK YOU THANK YOU

Karen
kiwithetattooedlady


salmon cake

Salmon Cakes

A few simple ingredients and you’re on your way from blah packaged fish to a delightful and tasty meal!

You can easily make these with canned or pre-packaged tuna packets, too!

Salmon Cakes

A few simple ingredients and you're on your way from blah packaged fish to a delightful and tasty meal!

You can easily make these with canned or pre-packaged tuna packets, too!

Course Appetizer, Main Course, Snack
Prep Time 5 minutes
Total Time 5 minutes

Ingredients

  • 1 package salmon or tuna I used the chipotle mango salmon creations!
  • 1/2 cup bread crumbs
  • 1/4 onion (red or yellow.. your choice) diced
  • 1 celery stick finely diced
  • 1 egg beaten
  • 1/4 cup mozzarella cheese
  • salt/pepper to taste
  • oil of choice for frying

Instructions

  1. Mix together all of the ingredients and shape into 3 equally-sized cakes

  2. Heat a the oil over medium heat and fry the cakes for 2-3 minutes on each side until brown; use cast iron for the best results!

  3. serve on a bun with cheese, over salad with hummus or by itself for a tasty snack!


blueberry vinaigrette

Blueberry Vinaigrette

I’m usually one of those people that likes to put protein on top of their salad and call it a day. I’m not really one for oily salad dressings or the extra fat and calories that are in prepackaged dressings.

HOWEVER.

I made this super simple vinaigrette today to top my salad and I will never look at salad the same way again. It’s beautiful purple colour, the sweet hint of honey. SO. DAMN. TASTY.

Four easy ingredients; blend and enjoy.

Blueberry Vinaigrette

Four easy ingredients; blend and enjoy. It's beautiful purple colour, the sweet hint of honey. SO. DAMN. TASTY.

Course Appetizer, Main Course, Salad
Prep Time 5 minutes

Ingredients

  • 1/2 cup blueberries or other berries of choice
  • 1/4 cup white vinegar
  • 1/4 cup honey
  • 6 Tbsp neutral flavoured oil avocado works well, but use EVOO if that's all you have

Instructions

  1. Add all ingredients to a blender or food processor and blend until smooth

  2. Store in refrigerator until ready to use; shake before serving!

Recipe Notes

Seeing how I'm still a n00b at the whole salad dressing game, I'm assuming you can swap the fruit for and seasonal fruit your beautiful heart desires.

Seeing how I’m still a n00b at the whole salad dressing game, I’m assuming you can swap the fruit for and seasonal fruit your beautiful heart desires.

Strawberries? Raspberries? Probably just as good!
Orange? Ooo.. maybe too acidic. I’ll try it anyway..

What’s your favourite kind of homemade dressing?


tikka masala

Tofu Tikka Masala – Vegan and Gluten Free!

Tikka masala is my absolute favourite sauce in the history of ever. It’s rare that I’ll go to an Indian restaurant and get anything else… I know. SO LAME. BUT IT’S SO GOOD!

The sauce can be made ahead of time and you can add any form of protein you please! Don’t be afraid to try tofu, either. If you prepare it correctly, it’s so tasty and such a great way to mix up your protein routine.

IMG_6517

You can substitute the coconut milk with heavy cream if you are not vegan; it’s what I had available! Serving it with rice is traditional, but I decided to use quinoa and broccoli rice instead. I did not however, skimp on the naan. Check out how to make your own whole wheat naan!

Tofu Tikka Masala - GF + Vegan

The sauce can be made ahead of time and you can add any form of protein you please! Don't be afraid to try tofu, either. If you prepare it correctly, it's so tasty and such a great way to mix up your protein routine.

Course Main Course
Cuisine Indian
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes

Ingredients

  • 1 16-oz pkg extra firm tofu drained and squeezed of excess water
  • 2 tsp turmeric divided
  • 3 Tbsp Garam Masala divided; adjust to taste
  • 3 Tbsp arrowroot powder you can also use cornstarch, but it's what I grabbed first
  • 2+ Tbsp coconut oil for frying; use what you like
  • 1 small red onion
  • 1 Tbsp ginger minced
  • 4 cloves of garlic minced
  • 1 Serrano pepper minced; with or without seeds; to taste
  • 8 Roma tomatoes you can use all of them before pureeing the sauce or reserve two diced tomatoes to add at the end of the cooking process
  • 1/2 cup frozen peas optional, but highly recommended
  • 1/2 cup coconut milk if not vegan, half and half or heavy cream is fine

Instructions

  1.  Heat a skillet with 1T of oil; add red onion, ginger, and garlic, Serrano pepper stirring often until onion starts to brown; about 5 minutes.

  2. Add 2T garam masala, 1 teaspoon turmeric powder; cook for a minute or two to release the spice’s aromas and then add the diced tomatoes to the skillet.

  3. Stir to combine and let simmer for 8-10 minutes; until tomatoes start to release their juices. You can add 1T of water at a time if needed if the tomatoes don’t release enough liquid

  4. Remove from heat and puree in a blender of food processor until smooth and return to skillet.

  5. Add frozen peas return to a simmer for 1-2 minutes, remove from heat and set aside for later.

  6. THIS PART MAY BE SCARY. DON’T STOP NOW. Cut tofu into cubes and toss in remaining 1T garam masala, and arrowroot to coat tofu pieces evenly.

  7. Heat another skillet with 1-2T of oil; Pan fry tofu 3-4 minutes on each side until it is evenly browned on all sides. Once cooked, place on a plate with paper towels to absorb excess oil

  8. Getting back to your tasty sauce, put it back on low heat, add coconut milk or heavy cream; stirring to combine.

  9. Add tofu and reserved diced tomatoes if desired, stirring again to coat and cook for another 3-5 minutes to heat through.

  10. Service with rice or quinoa, and your favourite naan!

Recipe Notes

If you don't know how to drain tofu, here's quick video that will help!

So, what’s your method of draining tofu? I put mine between two baking sheets with books on top!


cinnamon brown sugar chickpeas

Roasted Chickpeas

I’ve been obsessed with chickpeas lately. I made hummus, I’m experimenting with baking… and now these. There’s no end in sight.

Light, easy and portable, these roasted chickpeas can be tossed with salad, thrown in trail mix, or eaten on their own. Play with different flavour combinations to find the perfect taste for you!

I’ve found that roasting them first, taking them out halfway through and then seasoning them, makes for much tastier beans.

I’ve had too many experiences with burnt seasonings… make sure you watch them so they don’t burn! 

Roasted Chickpeas

Light, easy and portable, these roasted chickpeas can be tossed with salad, thrown in trail mix, or eaten on their own. Play with different flavour combinations to find the perfect taste for you!

I've found that roasting them first, taking them out halfway through and then seasoning them, makes for much tastier beans.

I've had too many experiences with burnt seasonings... make sure you watch them so they don't burn!

Course Appetizer, Snack
Cuisine American, Indian, Mediterranean
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes

Ingredients

  • 1 cup dried chickpeas; soaked overnight in water then drained OR 1-15oz can; drained and rinsed
  • coconut oil or olive oil I prefer coconut oil because of its high smoke point
  • seasonings of choice see notes for different flavour combinations

Instructions

  1. Preheat the oven to 400F and line a baking sheet with a silicone liner or parchment paper.

  2. Dry the rinsed beans well between two towels before transferring to prepared baking sheet. It's OK if you don't get all of the skins off.

  3. Bake for 15 minutes, remove the pan, spray with oil and add seasoning; shaking the pan to evenly coat the beans.

  4. Continue to bake for another 15 minutes.

  5. When finished, turn off the oven, crack the door and allow the beans to sit in the oven while it cools. I’ve found you get a better crunch letting them cool this way instead of taking them out to room temperature.

  6. Store in an airtight container and consume within a few days. They will start to lose some of the crunch after the first day due to their moisture content, but they’ll still be just as tasty!

Recipe Notes

Cinnamon Sugar:
sugar (white, brown or coconut)
cinnamon

Eastern Spice:
½ each of cinnamon
turmeric
coriander

Simple Salt:
Salt, duh.

Garlic Lovers:
garlic
black pepper
rosemary

Mexican Blend:
lime juice
chili powder
pepper
cilantro

Try Different Seasonings! Let me know what you like on yours!

chickpeas pre-roasting

 


super chocolate-y zucchini muffins

Chocolate Zucchini Muffins

Zucchinis aren’t just for noodles, dude.

I bet you can feed these to your kids and they’d never know they were eating vegetables unless you told them… or unless they watch you make them.

Sneak in an extra dose of veggie power with these moist and chocolate-y muffins.

Chocolate Zucchini Muffins

I bet you can feed these to your kids and they’d never know they were eating vegetables unless you told them… or unless they watch you make them.

Sneak in an extra dose of veggie power with these moist and chocolate-y muffins.

Course Appetizer, Breakfast, Snack
Cuisine American
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes

Ingredients

  • 1 1/4 cup white whole wheat flour
  • 1/3 cup unsweetened cocoa powder
  • 1 tsp baking soda
  • 1/4 tsp salt I have been OBSESSED with this chocolate sea salt I got from Spice and Tea here in Portland
  • 2 Tbsp coconut oil melted and cooled
  • 1/3 cup honey or other sticky sweetener
  • 1 tsp vanilla extract
  • 1 egg beaten
  • 1 ripe banana mashed
  • 1 cup zucchini; about 1 medium shredded and squeezed of excess liquid SEE NOTE
  • 1/2 cup milk of choice I used unsweetened vanilla almond milk
  • 1/2 cup chocolate chips mini, regular or any other flavoured chips. I'm obsessed with a chocolate chip/raisin combo
  • sprinkle sugar for the tops optional; but it adds a nice shine to the tops of the muffins as they bake

Instructions

  1. Preheat oven to 350F and line a cupcake tin with liners or spray with nonstick cooking oil. I would still use cooking spray even with the liners.. mine stuck to the paper! My second attempt I made these in a silicone muffin pan sprayed with oil and they worked much better than the cupcake liners!

  2. Whisk together the flour, cocoa, baking soda and salt.

  3. In a separate bowl mix the oil, vanilla, honey, egg and banana until smooth.

  4. Add the shredded zucchini and milk and mix again.

  5. Slowly add your wet ingredients to the dry ingredients, mix until just combined and then gently fold in the chocolate chips.

  6. Divide evenly into prepared liners, filling until 3/4 full. You can sprinkle the tops with ~1/2t sugar if you want before baking to add an extra sweet treat and shine to them.

  7. Bake for 20-25 minutes until a toothpick inserted comes out clean.

  8. Allow to cool for about 10 minutes before transferring them to a wire rack to cool completely.

Recipe Notes

have a banana that’s not quite ripe enough? Pop it in the oven while its pre-heating and when you can smell the banana goodness, take it out, peel it and mash it up and let it cool before you mix it in with the rest of the ingredients.

Squeezing excess liquid from the zucchini  is important to ensure the right amount of moisture in your muffins! Too much and they'll be too wet and heavy... that's what she said 😉


alfredo

Spinach Alfredo Sauce – No Heavy Cream!

Not only do I have a lighter version of this decadent sauce for you, I have found a miracle noodle.

SPOILERS: It’s not spaghetti squash.

Fsm

SHIRITAKI NOODLES. OMG. I first had them in a restaurant here in Portland; Ate Oh Ate. They were on the menu as yam noodles, so I automatically assumed.. yams.. but like.. noodles? BUT HOW.

Oh no. No. I was wrong.

zero pasta

These are thin, translucent, gelatinous traditional Japanese noodles made from the konjac yam. They have a neutral flavour, so you can pair it with any type of seasoning, sauce or stock. They make them as spaghetti-type noodles, but I have also seen them in a fettuccine shape, too.

Tofu-Shirataki-Fettuccine

You can find these miracle noodles packed in water, in the refrigerated section of your grocery store near the tofu and egg roll wrappers.

These are super convenient and ready to eat out of the package, so all you have to do is drain and rinse. From there you can do as you please! Toss with sauce (hahah that rhymed), boil in stock or microwave them.

Spinach Alfredo Sauce - no heavy cream!

Skip the extra fat and calories that are in jarred alfredo and make it yourself!

Course Appetizer, Main Course, Side Dish
Cuisine Italian
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes

Ingredients

  • 8 oz pasta of choice
  • protein of choice optional
  • 3 Tbsp butter
  • 2 cloves of garlic minced
  • 3 Tbsp flour
  • 1 1/2 cup milk of choice I used whole milk. Use what you prefer!
  • 1 Tbsp light (or full fat) cream cheese
  • 1 cup spinach or more if you're going sans protein
  • 1 cup Parmesan cheese
  • pepper to taste

Instructions

  1. Melt butter in a pan over medium heat and add garlic. Stir until fragrant; about 30 seconds.

  2. Mix in the flour until smooth; hooray! A roux! Allow it to cook for a minute or so, stirring frequently to make sure it doesn’t burn.

  3. Lower the heat and slowly add your milk. The mixture will seize almost immediately, but continue to whisk it while adding the milk and it will loosen as it cooks. Simmer for 6 minutes; whisking occasionally. If your sauce seems too thick, add more milk one tablespoon at a time until it reaches your desired consistency!

  4. Stir in cream cheese until melted and fully incorporated.

  5. Remove from heat and add spinach, Parmesan cheese and pepper, stirring to combine. Cover and allow spinach to wilt, then give it one more stir to mix everything together. Adjust seasonings as needed.

  6.  Lastly, add your protein and toss in your noodles!