Kathy’s 3 Easy Healthy Snack Recipes 

Everyone deserves access to healthy food that is both nutritious and delicious. Yes, you read that correctly. Eating health-conscious food doesn’t mean sacrificing your taste buds. In fact, healthy snacking can and should make your mouth salivate and crave even more.

But, I know what you’re thinking, “Whole foods and nutritious don’t live on the same block as scrumptious.” Well, I beg to differ and here are 3 snack recipes to prove my point.

Dr. Kathy’s Spicy Red Pepper Hummus

This spicy hummus provides an addedkick that won’t leave you feeling guilty later.It’s Perfect for a summer snack, or on-the-go.


Food Processor and bowls


  • 2 cups of cooked chickpeas or canned chickpeas preferably from a BPA can such as Eden Valley or 2cups of pistachios
  • four cloves of garlic chopped
  • two roasted red peppers
  • ¼ teaspoon of cayenne pepper or ½ to 1 whole jalapeno pepper
  • ½ teaspoon Celtic sea salt
  • juice of two lemons
  • ½ teaspoon of cumin
  • 2T of dried parsley
  • 1/3c of tahini


1.Place the chickpeas or pistachios, garlic ½ cup of water in a food processor and process until well mixed

2.Add tahini, sea salt, lemon juice, parsley, cayenne,and cumin and process until smooth

3.The thickness can be adjusted by adding more water as necessary

4.This can be garnished with chopped red onion, or chopped chives, or chopped parsley, and drizzled with unfiltered cold pressed extra virgin olive oil to taste



Dr. Kathy’s Fruity Fall Chia Breakfast Pudding

Breakfast will never be the same after you try Dr. Kathy’s Fruity Fall Chia Breakfast Pudding. With ingredients like apple and cinnamon, your stomach will thank you later!

Equipment: Food processor (or blender), small bowls


  • 1 cup Chia seed
  • 2 cup unsweetened almond milk
  • 2 package of stevia or to taste
  • 1 cup walnuts
  • 2 large Apple cored and sliced
  • 1tsp Ceylon cinnamon or substitute Pumpkin pie spice


1.Whisk the Chia seeds and stevia into the almond milk

2.Grind the walnuts in a food processor fitted with the S blade until fine, next add the bananas and apples and pulse until well mixed, keeping apples a bit chunky

3.Add the Chia seed mixture to the food processor and pulse for a few seconds until combined

4.Divide the putting into four bowls and chill overnight for breakfast the next morning


Blackberry Breakfast Smooth

Show of hands if you’ve ever skipped breakfast? It’s OK. You are amongst more than blank Americans who skimp on one of the most important meals of the day. No worries, it’s understandable as life’s responsibilities mount on us, rushing to get to work and kids off to school can make eating become low on the priority list. If that sounds like you’re routine, try an easy 3-step Blackberry smoothie to jumpstart your day.

Here’s what you’ll need:
½ of a large head of Romaine chopped.
3 large kale leaves chopped.
1 Cucumber of (if organic, chopped with skin on. If non-organic, peeled and chopped).
1 pack of Stahlbush frozen blackberries.
4 tablespoons of Chia seeds.
Stevia to taste.
3 cups of coconut water.

Just 3 easy steps:
Step 1: Place the Romaine, kale, Chia seeds, Stevia, 3 cups of Coconut water into a large blender. Blend until smooth.
Step 2: Add cucumber and blackberries and puree.
Step 3: Serve. (This makes 4 16oz individual smoothies)

Blackberries provide an extensive amount of nutrients, including manganese, which is vital in increasing brain function and preventing brain cell degeneration. Additionally, blackberries reduce inflammation, fight infections and boost immunity, so the next time you’re short on time and need a healthy morning snack, grab a quick blueberry smoothie.

Family and Healthy Food

Some of our favorite memories include our closest loved ones around a table with our favorite meals, but too often those meals that bring so many families together include processed foods high in cholesterol, refined sugars and additives that cause the body to work against itself.

Healthy living is a process that takes time and intention. Achieving a healthy lifestyle is always easier when you’re surrounded by a support system,  so, here are 3 ways to make incorporating more whole foods a family affair.

Get everyone involved
If you and your family are considering adopting a healthier lifestyle, it’s important to make sure everyone gets involved in the process from food choice to trying new recipes. Hectic and conflicting schedules coupled with the everyday stress of life can make healthy meal preps seem like a chore. Allowing everyone to play an active role in improving the overall health of the family is a great way to keep everyone on course when the temptation of fast food and unhealthy snacks make it difficult.

TIP: If you have children, allowing them to explore new fruits and vegetables in the grocery store can get them excited about cooking and encourage positive eating habits that will last a lifetime.

Talk about health and wellness together
As outlined in my Healthy Living Guide, I note scientific research consistently correlates a significant relationship of the modern American diet to diseases such as: diabetes, cancer, arthritis, auto-immune and inflammatory conditions and Alzheimer’s. Talking about the importance of how our food impacts our body’s ability to function properly is a vital step to improving health and maintaining sustainable lifestyle habits for our loved ones.

TIP: Make food prep easy and family friendly by sharing health goals, and creating family plans of actions to achieving them.

Make it fun
Eating healthy meals doesn’t have to be dreary. There’s no right or wrong way to live healthy and creating new traditions with your family along the way can be exciting. Here’s some ideas that are sure to be a hit with your family:

Plant a garden together.
Prepare meals together.
Invite friends and extended family members over to try new recipes.

Family and health work in tangent to improve generational health. Eating healthy meals together with children model health conscious habits, can increase their self-esteem and significantly reduce childhood obesity and illnesses associated with poor nutrition.

Revitalizing Mind and Body

Summer is here! And it’s a great time for growth and rebirth. While we all plan to reduce the clutter in our homes, it’s also a great time to spring clean and declutter our minds and bodies as well. Our bodies are marvelous mechanisms that are so in tuned with nature, so as the seasons change, so should our foods and practices.

Mental Rejuvenation
Are you holding onto any limiting beliefs, traumas or memories that no longer serve your higher self? Are your current thought patterns driving positive or negative results and behaviors in your life? If it’s the latter, now is the perfect time to reflect and expand your personal awareness. It is during this time of self-reflection that we can quiet the mind enough to identify our fears, feelings of resentment and victimization and even depression. Here are some tips to kick start your spring mental detox.

Tip #1: Step into nature and bask in the sun.
Tip #2: Journal your feelings.
Tips #3: Practice positive affirmations daily.

Physical Renovations
Tip #1: Drink your vegetables by juicing.
Tip #2: Exercise!
Tip #3: Evaluate your current stress management.

Summer is a time of both physical and mental rejuvenation. Renewing ourselves from the inside out can create lasting improvements in our life and in the life of those around us. 

Parsley: Not just another garnish!

So, I was at the grocery store the other day and there was the most beautiful green organic parsley. I bought 1 bunch for parsley salad and then thinking about all the health benefits bought a second bunch. I thought I’d share with you some of those benefits.

Parsley has a medical tradition that stems, pun intended, back  thousands of years. It was mentioned by Pliny the elder who lived from 23-79AD. I

It has been associated with improving urinary tract infections, kidney stones, constipation, digestive disturbances, fluid retention, osteoarthritis, and high blood pressure. These effects may stem from it’s high content of flavonoid and the antioxidants:luteolin, aping, folic acid, vitamin K,C, and A. In fact, in 3.5oz it contains 53% of the daily Vit. A, 160% of Vit.C, 1562% Vit.K. Along with the robust amount of vitamins, it a;so contains 14% of the RDA for Calcium and 48% of the RDA for iron.

In it’s whole food form parsley is safe, but due to it’s high Vit. K content individuals taking coumadin should consult with their physicians before incorporating into their regular diet. Also, as it does have a diuretic effect, caution should be exercised by individuals on prescription diuretics/waterpills. Finally, if a women is pregnant it is best to avoid all parsley supplements as well as large oral intakes as it has been reported to lead to miscarriage.

Here are 2 great recipes for parsley:

Dr. Kathy’s Anti-Hypertensive Tabbouleh


1 ½ cups of cooked and cooled quinoa

½ teaspoon of Celtic sea salt

2 tablespoons of fresh lemon juice

2 cloves of garlic minced

¼ teaspoon of freshly ground black pepper

1 large English hothouse cucumber or 2 small cucumbers cut into ¼ inch pieces if using nonorganic cucumbers, peel prior to using

1 pint of cherry tomatoes have 1 ½ cups of chopped flat leaf parsley preferentially organic

½ cup chopped fresh mint

2 scallions, thinly sliced

½ cup 1st cold pressed unfiltered organic extra virgin olive oil

Dr. Kathy Diuretic Juice:

½ bunch of organic parsley

3 stalks og organic celery

1 large organic cucumber (peel if not organic)

½ organic lemon

1 organic apple for sweetness or stevia or monk fruit/luo han  to taste

For the daring try adding a pinch of cayenne to increase metabolism.

This gives the best results when you drink it first thing in the morning on an empty stomach and then wait at least 30 minutes before eating or drinking anything else.

Great Little Known Botanical-Boswellia

There has been much in the news recently regarding tumeric and it’s anti-inflammatory and pain modulating component curcumin, but an often overlooked supplement comes from the beautiful plant Boswellia. Boswellia works synergistically with curcumin for arthritis pain and Inflammatory Bowel Disease, as well as may help to improve respiratory conditions.

Boswellia ,also known as, Indian Frankinsence, comes from the gum resin of the bark of the plant. This resin contains a compound,terpenes, which help to block 5-lipoxygenase which leads to inflammation. It also modulates several, NF-kB, 5-LOX, ICAM-1, inflammatory proteins.

There have been  studies of the use of Boswellia in Ulcerative Colitis (Gupta, 2001), Chron’s Disease(Gerhardt 2001), and Collagenous Colitis(Madisch,2007) all 3 showing positive results. Doses varied from 400mg three times a day up to 1200mg three times a day.

For Osteoarthritis most studies have used 333mg three times per day and titrated up to 1200mg three times per day. Boswellia works well with supplements of curcumin with boipterene 750mg twice daily taken with food.

Finally, Boswellia may have benefits in asthma. This is  due to it’s ability to modulate inflammatory proteins, leukotrienes, which afffect the lung in asthma. The usual dose is 333mg three times daily.

Side effects are few, but gastric irritation has been reported, and the supplement is NOT FOR USE IN PREGNANCY

Licorice: The Medicine of Candy

Today is Fat Tues. one of the biggest party days of the year, at least in New Orleans. This made me think of Ash Wed. which made me think of Easter would made me think of black jelly beans and licorice. But, licorice has a number of medicinal uses as well as a flavoring for candy. The medicinal component come from the root of the plant Glycyrrhiza glabra. The root when dried and used as a supplement or simmered for a tea can increase local prostagladin production and increase mucus secretion.A property which can help improve the symptoms of heartburn/GERD. It also has an anti-oxidant and an anti-inflammatory, as well as an anti-viral property and the ability to stimulate the small hairs in the nose, bronchi and lungs all actions which can be of benefit to help treat cough, colds, and flu-like symptoms.

The type of licorice used to treat heartburn and colds is DGL Licorice. This has the Glycyrrhetinic acid component removed. This part of the root can lead to elevated blood pressure and low blood potassium by blocking cortisol metabolism.

Licorice root which is not DGL has been used by some Integrative and Naturopathic Doctors as a cortisol sparing supplement. This should be done with caution in conjunction with a trained professional and with monitoring of blood work and blood pressure.
So next time you see a black jelly bean, remember their not just for Easter any more.