Kat's Kitchen

Recipes, advice, and fun!!!! Kat Robinson, ND, C-IAYT, E-RYT, Graduate Institute for Integrative Nutrition

Kat Robinson has been involved in holistic wellness for over 20 years. She has learned that there are certain aspects that lead to health and wellness, the food we eat, our relationships, our career, our spirituality, and exercise. As a Certified Yoga Therapist, Experienced Registered Yoga Teacher and Institute of Integrative Nutrition Health Coach, she is ready to share with you the secrets to health and vitality. "This page is for information purposes only and should never be used instead of medical advice."

07/09/2025

Cannellini Bean Soup with Tomatoes and Spinach
1 can Cannellini Beans, rinsed well
2 tomatoes diced with juice
1 small onion chopped
3 cups of raw spinach
1 T extra virgin olive oil
garlic to taste
salt and pepper to taste.

Place onions and garlic in olive oil in a sauce pan, saute until tender, add tomatoes and 1/2 to 1 cup water, reduce heat and let simmer until all vegetables are tender. Add beans and spinach heat until spinach is wilted.
Top with Parmesan Cheese and crushed red pepper if desired.
Very Yummy!!!!

02/05/2025

Chicken Thigh Sweet Potato Stew.
Ingredients
Spice Mixture
Freshly squeezed juice of one orange
1 T smoked paprika
1 tsp ground cumin
1 tsp ground tumeric
¼ tsp cayenne (optional)
For the Stew:
3 T coconut oil
1 large onion, chopped
! T organic ginger
2 T organic garlic
3 tomatoes diced with juices
1 can of organic green beans
½ cup full fat coconut milk, from a can, shake well
2 cups chicken bone broth
1 lb sweet potatoes, peeled and cut into 1/2 inch pieces
2 lbs chicken thighs, boneless/skinless, towel-dried, and cut into bite size pieces
sea salt and freshly ground black pepper

In a bowl, combine all ingredients of spice mixture together. Set aside.
In a Dutch Oven or large/heavy pot, add 2 TB coconut oil and heat until hot. Add onions and cook/stir over medium heat until softened, 4 minutes. Add ginger and garlic, continuing to stir another 2 minutes. Add the Spice Mixture that was set aside. Stir well for 1 minute.
Add tomatoes plus their juices and coconut milk. Stir frequently 2-3 minutes. Add broth and 1/2 tsp kosher salt. Bring to a simmer for 10 minutes. Add sweet potatoes, stirring occasionally; cook until tender
Heat 1 TB coconut oil in a large saucepan over medium high heat. Sprinkle chicken with 1/2 tsp sea salt and 1/4 tsp freshly ground black pepper. Place chicken in a single layer in saucepan and let brown chicken on both sides. Add browned chicken and green beans to the hot stew stir to combine.

01/17/2025

Banana Bread Chia Seed Pudding

1/2 cup milk ( I use gluten free oat milk)
2 T chia seeds
1 T PURE maple syrup (not maple flavored)
1 t vanilla

Stir all ingredients together in a small bowl, refrigerate overnight. In the morning stir and refrigerate for another 30 minutes.
Stir again before serving.
I added half a banana, walnuts, cinnamon, with another drizzle of maple syrup on top.
You can add apples or berries, just get creative! Really good!
Thank you Candi for the recipe!!!

11/09/2024

Kat's Raspberry Cream Cheese Crepes
(gluten free- sugar free)
To make the crepes
In a bowl combine 1 cup flour (gluten free), 1 1/2 milk, 2 eggs, 1 T cooking oil, and 1/2 t salt. Mix well. It will be thin, Spray a 6 inch pan and spatula with olive oil spray and heat well. Pour a few Tablespoons of crepe batter in heated pan and tilt the pan to spead and cover the bottom of the pan. Heat the crepe until brown.
Spread a few spoonfuls of the cream cheese filling (recipe below) and raspberry jam, I use Raspberry All- Fruit Jam (it has no sugar and is real fruit).
Fold over and sprinkle with a little Swerve. And serve
Cream Cheese filling
1 16 ounce package cream cheese, one cup heavy whipping cream, 1 t vanilla, 2 T lemon juice and sweenten with favorite sweetener to taste. I use organic stevia. NOT A STEVIA BLEND JUST PURE STEVIA. I stay away from blends. Use an electric mixer to whip the filling until it is light and fluffy.
This was really, really good!!!

04/25/2024

This morning has been all about the cookie!!! I hope you enjoy this healthier alternative! They are gluten free, sugar free, and egg free.

Kat's Completely Healthy Cookies

3 mashed bananas (ripe)
1/3 cup apple sauce
2 cups gluten free oats (I like Bob's Red Mill gluten free rolled Oats)
1/4 cup almond milk
1/2 cup walnuts
1/2 cup unsweetened coconut
1 cup dark chocolate chunks
1/2 cup white chocolate
(for both the white and dark chocolate I like Lily's Brand, they are sugar free and sweetened with stevia)
1 tsp vanilla
1 tsp cinnamon
Instructions :
Preheat oven to 350 degrees.
In a large mixing bowl, combine the mashed bananas and apple sauce. Stir them together until they are well mixed.
Add the vanilla extract and cinnamon to the banana mixture. Mix thoroughly to distribute the flavors evenly.
Stir oats into the mixture until they are fully mixed.
Pour the almond milk into the mixture to help moisten the oats. Then, add walnuts, and dark and white chocolate chips and coconut. Stir the mixture well to ensure that they are evenly distributed throughout.
To keep the cookies from sticking either line your cookie sheet with parchment paper or spray lightly with a cooking spray Spoon portions of the cookie mixture onto the prepared cookie sheet. Shape with a spoon as the do not flatten themselves.
Place the cookie sheet in the preheated oven and bake for 15-20 minutes, or until they are firm and lightly golden.
Remove the cookies from the oven and allow them to cool on the baking sheet for a few minutes. Then, transfer them to a wire rack to cool completely.
TIP: Do not use steel cut oats! They will not cook completely. I know this from experience. LOL!

03/27/2024

Turkey and Sweet Potato Nachos with Black Beans

2 large sweet potatoes, cut into thin slices
3 T olive oil
1 pinch salt and pepper
2 t garlic powder
2 t cumin
2 t chili powder
1 pound Ground Turkey Browned
3/4 cup black beans, drained and rinsed from the can
1/2 cup red bell pepper, diced
1/2 cup yellow bell pepper, diced
1/2 cup green bell pepper, diced
1/4 cup red onion, diced
1/2 cup shredded cheddar cheese
1 large green onion, finely chopped
Optional ingredients:
one small can sliced black olives
Cilantro
green onions
avocado
Greek yogurt
1 small can of corn
Jalapenos
Tomatoes
Lime wedges
Instructions

Preheat oven to 400F. Wash, peel, and slice sweet potatoes into very thin round slices.
Place sweet potato slices in a large bowl and toss with HALF of the olive oil, salt and pepper. Arrange sweet potatoes on a sprayed baking sheet and place in the preheated oven.
Bake for 15 minutes, remove from oven to flip sweet potato slices, and then roast for another 15 minutes until browned and crispy.

While potatoes are roasting, brown ground turkey in the remaining olive oil and add all spices. Drain/rinse beans, prep veggies and cheese.
When potatoes are done, arrange roasted potato slices in the middle of one baking sheet and top with turkey, beans, veggies, and cheese and place back in the oven for 5 minutes.

Remove nachos from oven and top with optional toppings of your choice Serve with salsa and plain greek yogurt for dipping. Enjoy!

03/27/2024

People have been eating and cooking food since the beginning of time. What makes food complex is the food industry’s never-ending quest to improve profits – often at the expense of our health.

In the same way you don’t need to be a doctor to know smoking causes cancer, you don’t need to have any credentials to read an ingredient label, recognize real food, and teach yourself what to eat or how to take care of your health.

That is where the comes in – we let people know what is really in their food so they can decide for themselves.

Join the Food Babe Army here: FoodBabe.com

10/16/2023

Problems with SAD, Seasonal Affective Disorder?
Take a look at this shopping list of healing foods:

09/27/2023

So today I received my first Green Chef box and tonight I made the first meal with it.
My box came with 4 dinners precisely measured for two servings with ALL ingredients including spices (except salt and pepper). We chose the Southwestern Spicy Turkey Soup. I took pictures along the way.
The vegetables were all fresh and had a PLU code indicating they were all organic. A 5 digit number starting with a 9.
It was easy to put together and no having to run to the store. We got the gluten free, time saving recipes.
All in all I was highly impressed. There was no waste. It was simple and absolutely delicious.
I am looking forward to trying the next meal!

08/24/2023

Watching the videos of parents breaking eggs on toddlers and young children's heads has me disturbed. If it isn't enough to know that a hit too hard to the front of the head can cause serious injury but also the emotional damage that can result from this.
The scenario is asking the child to help cook and then without warning breaking an egg on the child's head. the reactions are supposed to be funny, but I see so many other things going on. Confusion and betrayal and the question 'why?'
I in no way think these parents are trying to abuse their kids but I just don't think this is a good idea on many levels, including their relationship with food and cooking.
What will happen the next time these parents ask their kids to bake cookies with them? Will they think 'yay fun' or will it be high alert the whole time?
Teach your kids to cook. Teach them to like it. Teach them that it should be a relaxing experience filled with vitamin L (love) not vitamin S (smack). The energy we have in our hearts when we cook transfers to the food.
My humble opinion only.

07/27/2023

With all the macaroni and tomato stuff on FB I got a hankering for it.
Tonight, a little spin on the classic recipe.
Made with gluten free pasta, fire roasted tomatoes, fresh thyme, parmesan cheese, and red pepper flakes.
It was amazing! I also added olive oil and garlic to the pasta while it boiled.

07/24/2023

Working with children is one of the greatest pleasures of my career. It is nice to see kids, flipping, spinning, jumping, balancing etc., instead of being on a device.
In our workshops and trainings we not only want to help the kids learn about proper body movement but also how to properly fuel the body.
Our Circus Camp brunch consisted of gluten free muffins, a variety of fruits, boiled eggs, trail mix, yogurt and juice. The kids love it!!!! It gives them a lesson in nutrition but they just think it is good food.

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106 S Grand
Doniphan, MO
63935

Telephone

+15737144761

Website

https://activekatyoga.greenrope.com/

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Dr. Kat Robinson, ND has been involved in holistic wellness for close to 20 years. She has learned that there are certain aspects that lead to health and wellness, the food we eat, our relationships, our career, our spirituality, and exercise. As an IAYT Certified Yoga Therapist, Yoga Alliance Experienced Registered Yoga Teacher and Institute of Integrative Nutrition Health Coach, she is ready to share with you the secrets to health and vitality.

Kat's Kitchen

07/09/2025

02/05/2025

01/17/2025

11/09/2024

04/25/2024

03/27/2024

03/27/2024

10/16/2023

09/27/2023

08/24/2023

07/27/2023

07/24/2023

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