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Savory Lotus

simple clean eats + healthy treats

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Katja Heino

Blueberry Crumble Pie (gluten free + vegan)

Gluten free + Vegan Raspberry Chocolate Chip Banana Bread

Gluten Free and Vegan Lemon Poppy Seed Muffins

Broccoli Pesto Pasta (gluten free + dairy free)

Gluten Free + Vegan Blueberry Crumble Bars

Gluten Free + Vegan Peanut Butter Oat Cookies

Gluten free + Vegan Banana Oat Muffins

Lemon Blueberry Muffins (gluten free + grain free, with dairy free option)

Red Lentil Hummus

Instant Pot Black Beans (and how to freeze them for later)

3 Ingredient Chocolate Raspberry Coconut Clusters (dairy free with sugar free option)

Instant Pot Kitchari (one pot, gluten free, plus stove top directions)

Healing Mineral Broth (nutrient-dense, gluten free, + plant-based)

Easy Chocolate Peppermint Cups (gluten free + vegan with sugar free option)

Gingerbread Muffins (gluten free + grain free, with dairy free option)

Instant Pot Chicken and Cabbage Soup (gluten free, keto, + Whole30)

Instant Pot Turmeric Ginger Chicken Soup (with stove top option)

Chocolate Chip Pumpkin Coffee Cake (gluten free + grain free)

How to Make Ghee (step by step instructions)

No Bake Healthy Snack Bars (gluten free with vegan + nut free options)

Healthy Lunch Box Cookies (gluten free)

Coffee Enema 101 (step by step guide)

Cucumber Radish Fennel Salad

3 Ingredient Peanut Butter and Jelly Cups (no refined sugar)

Creamy Chocolate Peanut Butter Banana Popsicles (dairy free)

Blueberry Banana Bread (gluten free, grain free, + paleo)

Blueberry Waffles (gluten free, grain free, + paleo)

Blueberry Lemon Clafoutis (gluten free + dairy free)

Blackberry Lemon Poppy Seed Cake (gluten free + dairy free option)

Carrot Cake Muffins (gluten free + 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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🥦🥕🥒🐟 always finding myself back to the 🥦🥕🥒🐟 always finding myself back to the basics • back home to work for a few days before we head back out on an adventure • grounding out with nourishing, high vibe food 

🥦🥕🥒🐟 on my plate:

• wild salmon
• steamed broccoli + cauliflower
• shredded carrot beet cucumber salad 
• tons of olive oil
🥬🥕🍠 simple • easy • delicious • foo 🥬🥕🍠 simple • easy • delicious • food 

🥬🥕🍠 eating to support your wellness doesn’t have to be complicated • the closer you stay to nature, the better • focus on deep rich colorful foods + clean proteins + health fats • reduce the amount of things you eat that come in packaging 

🥬🥕🍠 on my plate 

• basil turkey burger with lettuce + sprouts 
• steamed green beans 
• sweet potato wedges 
• tons of olive oil
👉 78% of american adults are over-weight, 60% h 👉 78% of american adults are over-weight, 60% have a chronic health condition, 12% of the population has diabetes, 1 in 4 deaths is from heart disease, autoimmune conditions  are on the rise • whatever we are doing as a nation is NOT working 

👉 i’ve said it many times, and i’m going to say it again • no one is coming • no one is going to do it for you • if you want to be healthy (and not be one of the 40-50% who are going to get cancer) you have to take charge of your own health • our medical system is broken • i see clients every week in my office who are looking for a better way to heal their bodies bc all conventional medicine has to offer is 💊💊

👉 there is no magic 🦄💊🦄 • there’s no short cut to wellness • you’re gonna have to eat the good food (and reduce the foods that may be causing your inflammation, joint pain, brain fog, skin issues, etc), drink the clean water, move your body, manage stress, + reduce your overall toxic body burden (get your drainage flowing + clean up your home environment) • it takes a lot to get + stay healthy • prioritize your wellness every day 💗

👉 on my plate:

• wild salmon
• roasted sweet potatoes 
• steamed broccoli 
• shredded carrot, beet, sprout salad 
• tons of olive oil 🫒
💗 the perfect day • on the water • doing wh 💗 the perfect day • on the water • doing what i love • with the people i love • and puppy’s first kayak adventure 💗

💗 much love + appreciation to all the mamas in the world • especially my own @alexandraantiques , raising 3 children through 3 different countries with countless ups + downs of life • love you 💗
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Clean Swaps

Clean Swaps

My Cookbook!

My Cookbook!

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