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Vegetarian Meatballs

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RESET 90/10™ Maintenance Vegetarian Meatballs

Thai Roasted Red Pepper Soup

chefellen

👩🏻‍🍳A Pureed Soup One of the most nutr

👩🏻‍🍳A Pureed Soup

One of the most nutritious dishes you can make to enjoy seasonal vegetables and put leftover herbs to good use.

Gather your ingredients. Cut up, sauté, and boil vegetables with herbs and a stock base. Puree and serve.

Tips!
🌟Combinations are endless.

🌟Cook more than possibly undercooking as softer veggies are easier to puree and you won’t have lumpy undercooked vegetables

🌟Don’t use any fibrous greens like peas with shells, strings or tough pieces that won’t puree.

👩🏻‍🍳Enjoy and take chances!
#pureedsoup #chefellen #gottagetgut #reset9010 #integrativenutritionhealthcoach

✨Reset 90/10 ™️ ✨Eliminating processed, i

✨Reset 90/10 ™️

✨Eliminating processed, inflammatory foods and increasing your intake of plant-based dietary fibers is the jump-start.

✨Establishing healthier habits promote balance both physically and mentally.

✨Your habits should leave you energized, calm, and satisfied.

🤒If symptoms like fatigue, mood swings, hunger, reduced energy, or lack of concentration are typical in your every day, hmmmmm, it might be time to Reset for the all the right reasons.
#lifestylemedicine #integrativenutrition #plantbasednutrition #chefellen #gottagetgut #reset9010 #selfcare

👩🏻‍🍳Baked Seaweed Snacks (Into a seaw

👩🏻‍🍳Baked Seaweed Snacks
(Into a seaweed wrap!)

🌟Making your own seaweed snacks comes with more benefits than just saving money. You get to control the inflammatory oil and preservatives often found in commercial brands.

🌟Seaweed and its nutritional value are underrated. These tasty sheets pack one of the highest amounts of vitamins and minerals than most vegetables.

🌟Vitamins A, C and calcium are impressive as are the much-needed minerals of iodine, potassium, selenium, iron, and magnesium.

10 Nori (Dried seaweed) sheets (Buy the un-roasted type)
Tahini
Sesame seeds
Pink salt to taste

Preheat oven to 325 degrees F.

Line a baking sheet with parchment paper. Brush lightly with tahini and garnish w/ sesame seeds and pink salt.

Bake for 12-15 minutes until dry and crispy.

Store in air-tight container or freeze. Refrigeration will make them soggy.

🌟Pictured seaweed wrap with lentil spread, avocado and sauerkraut 👩🏻‍🍳😋
@gardenoflife @mightysesameco
#seaweedsnacks #seaweedwraps #gottagetgut #chefellen #reset9010 #gettingcreativeagain

Are digestive issues bring you down? Find out mo

Are digestive issues bring you down?

Find out more about the Reset 90/10 plan here⬇️

https://chefellen.com/intake-form/

My name is Ellen, and I am a certified chef/health coach and author specializing in the benefits of plant-based, and optimal gut/hormonal balance with food awareness and lifestyle modifications.

I am thrilled to be working on my second book, “Gotta Get Gut,” which focuses on the Reset 90/10 plan and anticipate a finished product in the next several months. 📖

This book focuses on optimal digestive processes, the positive link to a healthy microbiome, hormonal & cognitive functions, and the many benefits of adding more plant-based foods (lots of Chef Ellen recipes!) into your everyday rotation.

The comprehensive three-week Reset 90/10™️program involves the elimination of inflammatory foods to calm the over-reactive habitat of the gut, support immune responses, break bad habits and establishing a well-rounded and sustainable protocol for overall well-being.

We bring in a delicious plant-based regime, sample menus, recipes, tips on food preparation, plus no weighing foods or counting calories.

Supportive weekly one-on-one check-ins and beneficial email assistance are included.

Real food with no gimmicky commitments. Your responsibility is to dedicate three weeks to concentrate on self-care.

Say goodbye to bloating, reflux, excess weight, achy joints, gas, constipation, acne, and restless nights.

If you change nothing, nothing will change.

✨Reset 90/10™️ Visit me at www.chefellen.com and sign up today
#gottagetgut #reset90challenge #balanceawarenessandeducation #chefellen

👩🏻‍🍳Weekend Prep If you don’t prepa

👩🏻‍🍳Weekend Prep

If you don’t prepare for the upcoming week, you may find yourself not eating the correct foods to nourish, satiate and provide energy.

Getting into the routine requires the regular habit of planning, shopping and pepping your meals.

Juices ✅
Salad for several days ✅
Salad dressing ✅
Smoothie set-up for the morning ✅ ( just add frozen bananas 🍌)
✅Lots of extra frozen bananas (they come in handy for frozen ice cream alternatives)
#gottahavefaith #mealprep #chefellen #reset9010 #reset9010challenge #gottagetgut #celeryjuice

👩🏻‍🍳Mashed Turnips, Celery Root and Pot

👩🏻‍🍳Mashed Turnips, Celery Root and Potatoes

🌟The combination of root vegetables is a keeper to add to your weekly rotation.

🌟Celery root is an antioxidant rich vegetable high in bone-building vitamins and minerals. It is also gut healthy and a rich source of fiber.

🌟Same for turnips but did you know that protein and omega 3 fatty acids are present in addition to all other benefits?

🥔The addition of the potato, while full of antioxidants and beneficial nutrients are added to tie these wonderful flavors together and deliver a consistency like a bowl of comforting and creamy mashed potatoes.

2 Serving:
2 medium turnip or 1 large (about 1.5 pounds)
1 celery root
2 small potatoes (Yukon gold is favorable but not necessary)
3 cloves of roasted garlic
¼ Cup of plant-based plain milk
½ Cup of vegetable broth, divided
Celery salt (optional but encouraged and a delicious pop to this dish)
Salt and pepper to taste
Optional additions: fresh charred (over a flame) and chopped rosemary, or dried herbs

Peel your turnips, celery root, and potatoes. Roughly cut up into 2–3-inch pieces and place into a large pot of salted water.

Bring to a boil on high heat, reduce to a medium simmer and cook for about 12-15 minutes or until a fork glide easier through the vegetables.

Drain fully and return to the heat to steam any remaining liquid. Add your garlic, oat milk and ¼ Cup of the vegetable broth. With a hand masher or immersion blender, blend the potatoes. I recommend hand mashing first and then using the immersion blender to create the creamy result. If more vegetable broth is needed for a thinner result, add and blend again.

Season with celery salt and pepper or any combination of spices that suite your tastes.
#chefellen #gottagetgut #optimalguthealth #mashedrootvegetables

⚠️Pay attention to signals your body may be se

⚠️Pay attention to signals your body may be sending you.

Signs of nutritional deficiencies: ⬇️

* Unintentional weight loss
* Decreased muscle mass
* Dizziness
* Lightheadedness
* Always cold
* Bloated abdomen
* hair loss
* Constipation or diarrhea
* Difficulty swallowing
* Bleeding gums
* Reoccurring infections

What can one do? Reset. If you eat correctly and hydrate often but are nutrient deficient, impairment can result from a leaky gut, SIBO, IBS, or celiac disease.

Reset. More awareness of how your body responds to potential inflammatory foods may aid in a more manageable journey.

⚠️If you feel these symptoms will work themselves out without your attention…🤦🏻‍♀️

⚠️Down the road…⬇️

Changes to your overall microbiome include the breakdown of cellular structure:

* Impaired esophageal mobility
* Reduction of taste and smell
* Food intolerance, sensitivity, and allergies
* Mouth sores
* Depression
* Stomach feels fuller sooner
* Intestinal permeability increases

Bottom line - This path will contribute to pre-mature aging, Autoimmune and chronic illness.

✨Know your body, fix what’s broken, and ultimately, a new mindset develops with your dedication.

✨Reset 90/10. Change your path.
#reset9010 #balanceawarenessandeducation #changeyourpath #gottagetgut #chefellen #integrativeheathcoach #dontignorethesigns

Golden Beet Salsa/Salad 👩🏻‍🍳 🌟A gol

Golden Beet Salsa/Salad 👩🏻‍🍳

🌟A golden beet salsa is highly encouraged and visually gorgeous to get those digestive enzymes flowing.

🌟This recipe can be the side dish at your next gathering as well. The flavors are bright and enticing!

3-4 medium size golden beets or 2 large (cooked and peeled) *
1 diced yellow pepper
1 Cup of diced hearts of palm
¼ Cup of capers
¼ Cup of diced red onion or shallot
2 Tablespoons of fresh lime juice
1 Tablespoon of coconut or apple cider vinegar
1 Tablespoon of olive oil
1 Tablespoon of fresh mint
A pinch of chili flakes (optional)
2 Tablespoons of parsley
2 Tablespoons of cilantro
Salt and pepper to taste

➡️In a large bowl, add diced beets through cilantro. Stir to incorporate all ingredients and season with salt and pepper to taste.⬇️

*Steam your beets by filling the bottom of your steamer with about 3 inches of water and bring to a boil. If using larger beets, cut in half and add to the steamer tray. Cover and steam for about 15 minutes till tender. Cool and remove skins prior to dicing.
OR
Roast in the oven by putting the beets (cut in half or quarters if on the larger side) on a parchment lined baking sheet. Coat lightly with olive oil. Roast in 400-degree oven for 20-25 minutes or until skins are soft and beets are on the tender side. Once the beets have cooled, remove skins and dice.
#yellowbeetsalad #yellowbeetsalsa #chefellen #thebomb #gottagetgut #reset9010 #makingbetterchoices #balanceawarenessandeducation

👩🏻‍🍳Beet Salsa ✨A beet salsa can b

👩🏻‍🍳Beet Salsa

✨A beet salsa can be a versatile condiment to complement so many different dishes.

✨The savory taste would be the perfect pairing with quinoa and roasted vegetables.

✨This is a delicious condiment by itself, but adding to the recipe below is optional and another delicious way to make this salsa into a yummy side dish.

✨Add in a diced apple, golden raisins, jalapeño pepper, and cilantro to serve up the most creative zesty side dish/condiment.

✨Beets support digestive and brain health with many impressive nutrients. They are also optimal for blood flow and fighting inflammation.

4 medium beets *(steamed or roasted, peeled, and diced)
2 diced shallots or red onion
6 kalamata olives sliced
2 Tablespoons of fresh lime juice
1 Tablespoon of apple cider vinegar or 2 Tablespoons of unsweetened apple juice
1 Tablespoon of olive oil
Salt and pepper to taste

In a large bowl, add diced beets, shallot, olives, lime juice and olive oil. Stir to incorporate all ingredients and season with salt and pepper to taste.

*Steam your beets by filling the bottom of your steamer with about 3 inches of water and bring to a boil. If using larger beets, cut in half and add to the steamer tray. Cover and steam for about 15 minutes till tender. Cool and remove skins prior to dicing.
Or
*Roast in the oven by putting the beets (cut in half or quarters if on the larger side) on a parchment lined baking sheet. Coat lightly with olive oil. Roast in 400-degree oven for 20-25 minutes or until skins are soft and beets are on the tender side. Once the beets have cooled, remove skins and dice.
#beetsalsa #chefellen #reset9010 #gottagetgut

April 18,2022 https://scitechdaily.com/the-benefi

April 18,2022

https://scitechdaily.com/the-benefits-of-a-healthy-gut-microbiome-for-weight-loss/amp/

Optimize the health of Your gut lining
✨Reset 90/10™️
#guthealthmatters #gottagetgut #reset9010 #reset90challenge #integrativenutrition #sustainablechange

A Robust Support system mirrors the Genuine Optim

A Robust Support system mirrors the Genuine Optimism Column. ✅

🌟We want friends, family, and colleagues that lift us instead of
bringing us way down.

🌟Healthy, supportive relationships complement the positive links needed for overall contentment.

🌟It may not be easy at first to weed out the negative, so start with yourself.

Nothing is worse than feeling stuck. ⬇️

Are you holding yourself back or allowing someone else to keep you down?⬅️🤔

🌟More awareness and encouragement from your inner circle are part of the process.

🌟Small steps equal giant strides.

🌟Only you can alter what needs to change.

🌟When you are motivated and supported positively, anything is possible.
✨Reset 90/10™️
#balanceawarenessandeducation #reset9010 #makingyourbestchoices #positiverelationships #gottagetgut #chefellen

🤒Dysbiosis is an imbalance of our body’s micr

🤒Dysbiosis is an imbalance of our body’s microbiome, (the environment of the gut), that contributes to a wide range of adverse health conditions.  
✨Reset 90/10™ is a program designed to jumpstart positive lifestyle changes in three weeks.

🌟Awareness of calming foods, self-care, and the mindfulness of physical/environmental stressors is the path.

🌟Education on the gut-brain connection and how it regulates precious hormones such as cortisol, serotonin, dopamine, and melatonin is crucial knowledge at any age.

🤯An adverse gut-brain chemical reaction is possible anxiety, inflammation in the form of excess weight, cravings, depression, sleepless nights, and dementia.

🌟With dedication and an open mind to healthful changes, adjustments will ultimately nourish, heal the body and contribute to a healthy gut.

😩If symptoms like fatigue, mood swings, hunger, reduced energy, or lack of concentration are typical in your every day, hmmmmm, it might be time to Reset for the all the right reasons.

Gotta Get Gut ➡️Reset 90/10
#dysbiosis #reset9010 #reset9010challenge #gottagetgut #chefellen #balanceawarenessandeducation #thebestfoodchoice #integrativenutrition

👩🏻‍🍳Simple Ingredients make manageable,

👩🏻‍🍳Simple Ingredients make manageable, yet healthy meals.

Red Lentil Pasta w/ Roasted Tomatoes and Broccoli Rabe

Recipe…I saw the tomatoes sitting in the counter and thought 🤔, let’s take those babies, cut up a red onion and throw it all on a pan with olive oil. Roasted at 375 degrees.

Next , I saw broccoli rabe in the fridge so I grabbed it, a jar of capers, and roasted garlic I had saved from the freezer.

I blanched the broccoli rabe, added to the roasted tomatoes with garlic and capers.

Cooked the pasta, added my tomato mixture enjoyed every delicious bite. @explorecuisine
#simplemeals #roastingtomatoes🍅 #redlentilpasta #makingbetterchoices #chefellen #gottagetgut #explorepasta

👩🏻‍🍳The Vegan Aussie Bite ⬇️ I e

👩🏻‍🍳The Vegan Aussie Bite ⬇️

I encountered my first Aussie Bite years ago shopping in Costco.

Its name originates from food that can be foraged like nuts, seeds, fruits, and berries.

They are quite tasty, but needed an overhaul of some of the recipe ingredients.

This cleaned-up recipe contains no added sugar and is rich in omega 3’s, fiber, and protein.

I replaced the oats with buckwheat cereal as this superfood has a lower glycemic index than oats.

It is better to digest, provides more fiber and is rich in potassium, zinc, magnesium, and B vitamins.

The final product can be a snack, topping for yogurt, or complimentary to a breakfast bowl of fruit.

✨Recipe link in bio #chefellen #aussiebites #gottagetgut #reset9010 #reset9010challenge #buckwheatcereal #quinoarecipes

#lovemyclients❤️ #reset9010 #reset9010challeng

#lovemyclients❤️ #reset9010 #reset9010challenge #chefellen #gottagetgut

👩🏻‍🍳Tarragon Pesto 🌱Tarragon can be

👩🏻‍🍳Tarragon Pesto

🌱Tarragon can be used in a marinade, a soup recipe or with some fresh pasta.

🌱It could also give life to a veggie collard wrap or any type of sandwich spread.

🌱Tarragon’s taste is licorice-like or similar to fennel. It is also used medicinally for indigestion, nausea and toothaches.

🥣Pictured with a chickpea pasta, steamed broccoli, broccoli-rabe and toasted sunflower seeds.

1 cup of tarragon leaves (pull from the stems, about 2 bunches)
1 cup of Italian parsley
1 Tablespoons of fresh oregano
2 Tablespoons of olive oil
2 Tablespoons of water
1 -2 cloves of roasted garlic
2 tablespoons of fresh lemon juice
Salt and pepper to taste
#tarragonpesto #simplydelicious #makingbetterchoices #reset9010challenge #reset9010 #plantbasednutrition #chefellen #gottagetgut

👩🏻‍🍳Roasted Garlic Roasting garlic

👩🏻‍🍳Roasted Garlic

Roasting garlic is easy. I like to roast a whole bulb of garlic or two.

Cut off the end of the bulb, the rough part and expose the cloves (keep the skin on)

Coat the whole bulb with a little olive oil and wrap in aluminum foil.

Place on a baking sheet or small pan. 375 degrees for 30-35 minutes.

When cooled, squeeze out, it should be butter-like.

Freeze what you don’t use and have roasted garlic always on hand.
#roastedgarlic #chefellen #gottagetgut #garlicbutter #reset9010

Baked Zucchini, Green Beans and Celery Root Fries

Baked Zucchini, Green Beans and Celery Root Fries

🌱A delicious way to eat your vegetables!

🌱Coat these cut up vegetables with 2 tablespoons of olive oil in a big bowl before spreading out on parchment paper.

🌱Season with crushed rice crackers (pulsed in a food processor- I ran out of gluten-free bread crumbs) 👩🏻‍🍳

…and sprinkled dried herbs and nutritional yeast.

🌱Bake at 375 degrees for 35 minutes.

🌱Delicious 😋
#bakedveggiefries #gottagetgut #chefellen #reset90challenge #reset9010 #makingbetterchoices

👩🏻‍🍳Baked Seaweed Snacks Making your

👩🏻‍🍳Baked Seaweed Snacks

Making your own seaweed snacks comes with more benefits than just saving money.

You get to control the inflammatory oil and preservatives often found in commercial brands.

Seaweed and its nutritional value are underrated. These tasty sheets pack one of the highest amounts of vitamins and minerals than most vegetables.

Vitamins A, C and calcium are impressive as are the much-needed minerals of iodine, potassium, selenium, iron, and magnesium.

10 Nori (Dried seaweed) sheets (Buy the un-roasted type)
*Olive oil/Avocado pump spray
Sea salt to taste

Preheat oven to 325 degrees F.

Line a baking sheet with parchment paper. Cut seaweed paper into strips and arrange on parchment smooth side down.

Spray or brush lightly with oil and season with sea salt.

Bake for 12-15 minutes until dry and crispy.

Store in air-tight container or freeze. Refrigeration will make them soggy.
*Also sub tahini paste brushed with a basting-type brush, garnish with sesame seeds, or dried herbs like Zaatar. It’s delicious. At times, it’s better to add some dried spices after cooking, otherwise they may burn.
#seaweedsnacks #makeyourown #reset9010 #reset9010challenge #chefellen #gottagetgut

👩🏻‍🍳Green Curry Butternut, Cauliflower

👩🏻‍🍳Green Curry Butternut, Cauliflower and Red Lentil Stew

This creamy, plant-based flavorful stew is packed with nutritious and anti-inflammatory ingredients.

The combination of flavors produces a rich, hearty, and flavorful meal that tastes like you cooked it for hours.

✨Recipe link in bio
#greencurryvegan #reset9010challenge #reset9010 #gottagetgut #chefellen #plantbasedmeals #plantbased

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