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Savory Lotus

simple clean eats + healthy treats

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Katja Heino

3 Ingredient Peanut Butter and Jelly Bars (gluten free, paleo, + vegan)

Gluten Free + Vegan Brownies

Why Cold Plunging is Part of My Morning Routine (benefits of cold therapy)

Savory Seed Crackers (gluten free, nut free, paleo, + vegan)

Butternut Squash Fritters (gluten free + paleo)

Gluten Free + Vegan Chocolate Raspberry Muffins

7 Simple Meal Prep Tips

Sweet Potato Hummus (paleo, whole30, + vegan)

Roasted Vegetable Winter Salad (gluten free + Whole30)

Instant Pot Detox Green Soup (+ stove top method)

Instant Pot Chicken Pot Pie Soup (dairy free, gluten free + Whole30)

Soft and Chewy Gingerbread Cookies (gluten free + paleo)

Gingerbread Energy Balls (no bake, gluten free, + vegan)

Golden Turmeric Lentil Soup ( instant pot, stove top or slow cooker)

Pecan Pie Bars (gluten free)

Flourless Peanut Butter and Jelly Thumbprints (gluten free)

Garlic and Herb Sweet Potatoes

Creamy Pumpkin Custard (dairy free)

Anti-Inflammatory Turmeric Ginger Broccoli Cauliflower Soup (Instant Pot, Slow Cooker, + Stovetop)

Instant Pot Butternut Squash Lentil Soup (with slow cooker option)

Peanut Butter Pumpkin Energy Balls | www.savorylotus.com

Peanut Butter Pumpkin Energy Balls (no bake, gluten free, + vegan)

Easy Chocolate Chip Pumpkin Bars (gluten free and paleo)

Garlicky Instant Pot Brussels Sprouts

Instant Pot Salsa Verde Chicken Sweet Potatoes (gluten free and paleo)

Instant Pot Shredded Chicken Tacos (gluten free and paleo)

Easy Fermented Carrots

Easy Fermented Cucumbers (Homemade Pickles)

Flourless Peanut Butter Banana Muffins (gluten free and grain free)

Pesto Chicken Meatballs (gluten free and paleo)

Easy Mango PUdding (dairy free and paleo) | www.savorylotus.com

Easy Mango Pudding (dairy free and paleo)

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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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🍋 🍋 LEMON POPPY SEED DONUTS • when life gi 🍋 🍋 LEMON POPPY SEED DONUTS • when life gives you a bag of lemons, you make the best of it • even though we prioritize healthy eating, there’s room for treats like these • we call it balance 😉 • baking is one of my favorite things to do with my little one👩‍🍳 • we’ve had a year solid of being home, distance learning, + missing being out in the world • baking is one of those small pockets of JOY that brightens our daily life ☀️☀️

🍋 🍋 light and fluffy (gluten and grain free) donuts dipped them in a sweet lemony glaze • the bright lemon flavor kinda adds a bit of sunshine to the day 🍋☀️🍋

🍋 🍋 recipe link in bio (and i linked the donut pan that i use in the post): https://www.savorylotus.com/lemon-poppy-seed-donuts-gluten-free-and-grain-free/
sauerkraut • love it? hate it? • it’s one of sauerkraut • love it? hate it? • it’s one of the easier + most cost effective ways to support your gut • i make it every couple of months • its easy once you understand the basics of fermentation • i have a step by step tutorial if you’re ready to dive in ✨✨

link to tutorial in bio : https://www.savorylotus.com/easy-sauerkraut-recipe/

what you’ll need:
cabbage
salt
1/2 gallon wide mouth mason jar (or you can use 2 wide mouth quart sized jars)
air-tight fermentation lid
🥕🌿🍠 veggie game strong today • crucifer 🥕🌿🍠 veggie game strong today • cruciferous vegetable = superfoods • this + sweet potato rounds + a big cup of bone broth is what’s up for dinner 

collard green
green cabbage
purple cabbage 
carrot 
tons of fresh ginger 

👉 and, yes, not everyone tolerates cruciferous vegetables • i didn’t used too • i’ve done a lot of work on my gut + digestion • and i still prefer them cooked as they are easier to digest • eat slowly • give thanks (gratitude has a positive effect on the nervous system) • chew well (so your body can release all the enzymes needed to digest your food) ❤️• it’s so so important to eat in a relaxed environment so the body can rest + digest • eating while in “hurry” mode leads to indigestion and poor absorption
simple dinner • we eat wild salmon 🐟 once a w simple dinner • we eat wild salmon 🐟 once a week to get in those omega 3s • my favorite way to cook it is to sprinkle with salt + a bit of ghee on top + broil it for 8-9 minutes • so easy + today we added steamed green beans + a cauliflower + romanesco mash • plus tons of olive oil + ghee

to make cauliflower + romanesco mash, add florets from one head of each to a large pot • add in 1 cup of bone broth + sprinkle with a bit of salt • cover with lid • steam florets in broth until tender, adding more broth if bottom runs dry • once florets are very tender, add lots of ghee or butter + salt to taste • purée smooth with an immersion blender • add more broth to make it creamy smooth • so good 💛• don’t forget to add a ghee (or butter) pool when serving 

when we can’t get wild, local salmon, we order from @vitalchoice
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Clean Swaps

Clean Swaps

My Cookbook!

My Cookbook!

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