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Savory Lotus

simple clean eats + healthy treats

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Lemon Herb Spatchcock Chicken

Lemony White Bean and Kale Soup

30 Minute Turmeric Beef Soup (gluten free, low carb, + keto)

By Katja Heino Leave a Comment

Chocolate Pecan Pie Bars (gluten free + grain free)

Like pecan pie but better. A thick buttery shortbread crust topped with sweet filling and crunchy pecans + mini chocolate chips. So dang tasty!

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By Katja Heino Leave a Comment

Sweet and Salty Spiced Nuts

These crunchy, caramelized spiced nuts are a tasty holiday-worthy snack. The perfect edible holiday gift in a cute glass jar. This is what holiday gift giving looks like for me. Always edible gifts. Because people don’t need more “stuff.” What we all need is more LOVE, more connections, and more yummy snacks to share with…

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By Katja Heino 2 Comments

Easy Sauerkraut Recipe (with step by step tutorial)

Make delicious sauerkraut at home with these simple step by step instructions. All you need is cabbage + salt.

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By Katja Heino 4 Comments

Gluten Free Seeded Sourdough Bread

Make delicious gluten free seeded sourdough bread at home. A hearty, flavorful bread with just the right texture. Can be baked into a regular loaf or a baguette.

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By Katja Heino 13 Comments

Simple Gluten Free Sourdough Bread

Delicious gluten free bread does exist. Here’s a simple artisan-style gluten free sourdough bread that you can make for yourself at home.   Sourdough is such a craze this year.  Many of us have been baking away during the 2020 quarantine.  Before last March, I had never baked a loaf of bread in my life….

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By Katja Heino 3 Comments

30 Minute Creamy Lemon Chicken Soup (gluten free, paleo, + dairy free)

A quick and easy 30 minute chicken soup – so creamy, cozy and comforting. Loaded with healthy vegetables and a vibrant lemon flavor. Gluten free, paleo, and dairy free.

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By Katja Heino Leave a Comment

Pumpkin Pie Chia Pudding (dairy free)

Pumpkin pie chia pudding is made with a few simple ingredients and with just a few minutes of prep time. A delicious and healthy breakfast, snack, or dessert full of all the fall flavors.

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By Katja Heino 25 Comments

Everyday Gluten Free Bread (dairy free + egg free)

Gluten free + love bread? This real deal gluten free bread recipe is for you. Soft, chewy texture with the perfect crust.

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By Katja Heino Leave a Comment

Creamy Butternut Squash Pasta (gluten free + dairy free)

Creamy Butternut squash pasta is the ultimate gluten free comfort food.

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By Katja Heino Leave a Comment

Fresh Fig Clafoutis (gluten free + dairy free)

Where my fig lovers at? Fresh fig clafoutis is a creamy, custardy dessert that’s too easy not to try.

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By Katja Heino 2 Comments

Healthy Apple Bread (gluten free, paleo, with vegan option)

Moist + tender apple bread made with crisp apples, applesauce, + apple pie spice. A healthy dessert or snack that’s gluten free + paleo with a vegan option.

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By Katja Heino 1 Comment

Asian Beef and Zucchini Noodles (gluten free, paleo, + whole30)

Quick + easy dinner idea: Asian Beef and Zucchini Noodles. So full of gingery/garlicky flavor, low carb, budget-friendly, and ready in 20 minutes.

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By Katja Heino Leave a Comment

Healthy Banana Zucchini Muffins (gluten free + paleo)

Got zucchini? Try these super moist + tasty banana zucchini muffins loaded with all the good things.

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By Katja Heino Leave a Comment

Brownie Bottom Ice Cream Cake (gluten free with dairy free option)

The easiest ice cream cake with a rich + chocolatey brownie bottom, 2 layers of your favorite ice cream flavors, and a pillowy layer of whipped cream, all topped with fresh berries + chocolate shavings.

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By Katja Heino 6 Comments

Easy Cherry Clafoutis (gluten free + dairy free)

Cherry clafoutis is one of the easiest summer desserts. So creamy + custardy + bursting with fresh, juicy cherries.

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Hi I’m Katja!

And this is how we do healthy in our family. Just REAL food. Simple. Easy. Gluten free. More about Savory Lotus

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weekend dinner inspiration • NEW POST: LEMON HER weekend dinner inspiration • NEW POST: LEMON HERB SPATCHCOCK CHICKEN 🍋🌿 • spatchcock chicken is hands down the quickest + easiest way to cook a whole chicken • if you’ve never tried it, it’s a real game changer • the chicken comes out super moist on the inside and crispy on the outside • always a crowd pleaser 🙌 especially when you add the extra lemon herb pan sauce 

recipe link in bio:
https://www.savorylotus.com/lemon-herb-spatchcock-chicken/
how do you start your day? 💪🏃‍♀️🧘🏽‍♀️🚴🏽‍♂️☕️

mindset mindset mindset 🧠🧠• having a morning routine allows us to set an intention for the day rather then just letting the day run away from us • it helps determine our mind set and the tone for the rest of the day ✨✨

things like meditation, journaling, yoga, exercise, and other self-care practices can help us start the day feeling calm and inspired 🧘🏻 • consciously selecting the thoughts we have, the foods we eat , and the news/social media/images we see matters • a solid morning routine can reduce stress, boost energy, increase mental clarity, and leave us feeling 🤩

creating a morning routine looks different for us all • routine comes easier for some than others • we all have different priorities, time limits, physical needs/abilities, and health concerns there • are no rules • find what works for you 

i know that i feel better when i stick to my morning routine • i know that i feel better when i don’t engage with my phone or social media the first hour or two after waking up • i know i feel better when i consciously select what i bring into my head space first thing in the morning, including the thoughts that i have 

my morning routine currently looks like this:  10 minutes of quiet meditation, some form of elimination pathways opening like Gua Sha, coffee e nema, an epsom salts bath, or a sauna, yoga/workout, and a big green juice 🥬🥒🍏

👉👉 do you have a morning routine?  i’d love to hear how you start your day • leave me a comment below ⤵️⤵️
what’s not to love about a fritter? ❤️ • what’s not to love about a fritter? ❤️ •  made a batch of my BUTTERNUT SQUASH FRITTERS this morning • a great way to get more vegetables onto your plate • so good with a plate of fried eggs and steamed kale • made with just a few simple ingredients • don’t skip the fresh herbs 🍀🌱🍀

* butternut squash (about 3 pounds)- peeled and shredded
* eggs, whisked
* 1/2 cup gluten free flour (I used a combo of almond flour and tapioca) 
* 1/4 cup fresh herbs, finely chopped ( any combo of parsley, basil, sage, or cilantro)
* 1/4–1/2 tsp garlic powder
* 1 tsp salt
* ghee or avocado oil for cooking

1. in a large bowl, combine shredded butternut squash, eggs, flour, herbs, garlic powder, and salt.  mix to combine. 
2. in a large skillet, heat a liberal amount of fat of choice over medium high heat.  scoop out 2 tablespoons of mixture into hand, squeeze into a ball, and place into skillet, flattening with the back of a spatula or measuring cup. cook until golden brown.  flip and cook other side.  repeat until mixture is all gone, adding more fat as needed. 
3. place cooked fritters onto a wire rack while cooking the rest.  serve immediately or freeze for later once cooled.
self-care is about creating healthy habits ❤️• having a “self-care” routine before you get sick can keep you healthy 💪 • and it doesn’t have to be expensive or time consuming • there are so many ways to care for yourself that are 100% free:
💧 hydration
☀️ sunshine,
🌈 fresh air
🌲 nature
🤸🏼‍♂️ movement
🙏 gratitude
👯 connection
🧘🏽‍♀️ meditation

the body usually gives us signals that something is starting to be out of balance • it’s important that we listen or it can lead to more serious health issues • every day is another chance to start taking care of ourselves 

my self-care routine focuses heavily on detoxification/elimination because i’m in heal mode • my toxic burden bucket 🪣 got too full + it put me over the edge • the liver, kidneys, large intestine, lymphatic system, and sweat glands 💦💦 work hard every day to reduce the build up of environmental contaminants and need regular support to keep functioning optimally • my self-care routine includes:

• infrared sauna for sweating
• Gua Sha to move lymph
• epsom salt baths
• daily movement
• hydration
• cold-pressed juices for nutrition
• coffee enemas
• ozone therapy 
• red light therapy 
• time in nature

don’t wait until you get sick to decide to take care of yourself • you only have this one body and this one precious life • it is NOT normal to feel crappy as we age • let’s change the paradigm and move forward in age with grace + vitality ✨✨• than you, @dr.jess.md for motivating me to take things to the next level
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