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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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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

sweet potatoes + instant pot shredded chicken + sa

sweet potatoes + instant pot shredded chicken + salsa verde + avocado = my kind of dinner • easy, family-friendly + damn delicious

🍠🍠 roast whole sweet potatoes at 400’F until soft • to cook salsa verde chicken: place chicken thighs or breasts in Instant Pot and sprinkle with cumin and garlic powder • pour salsa verde on top and cook on HIGH pressure for 15 minutes • quick release and shred • 🥑🥑 mash avocado with lime + salt • put it all together, sprinkle with fresh cilantro 🍀🍀 and enjoy • so many good flavors

detox is a fad word we hear all over the place the

detox is a fad word we hear all over the place these days • but it's not a thing to be done every once in a while • our bodies are meant to detox every day • the detox pathways include the lymphatic system, colon, GI tract, liver, kidneys, gallbladder, skin and lymphatic system (in the brain) • keeping all of these elimination pathways open is important to our well being • signs of "dis-ease" may occur when we reach our personal limit of accumulated toxins and are not able to clear them
quickly or efficiently enough

the human body has 3 major ways to release these things: peeing, pooping and sweating • staying hydrated, keeping our bowels moving, and sweating regularly is preventative medicine 💪💪

💧💧drink plenty of clean water (adding good quality salt or minerals)

💩💩 make sure you are pooping 1-2 times per day (healthy diet, stay hydrated, fiber, enemas)

💦💦 break a sweat as often as you can (infrared saunas, working out, hot epsom salts bath while drinking ginger tea)

if this resonates with you, check out @dr.jess.md • she’s a wealth of knowledge 🤓

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