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simple clean eats + healthy treats

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Latest Posts

10 Ways to Save Money on Real Food | www.savorylotus.com

10 Ways to Save Money on Real Food

Paleo BBQ Chicken Flatbread (gluten free) | www.savorylotus.com

Paleo BBQ Chicken Flatbread

Pan-Roasted Chicken with Figs and Olives - www.savorylotus.com

Pan-Roasted Chicken with Figs and Olives

Avocado Date Smoothie (dairy free) - savorylotus.com

Avocado Date Smoothie

Cuban Chicken (with Habanero Plantains and Pineapple Cucumber Salsa) | www.savorylotus.com

Cuban Chicken Bowl (with Habanero Plantains and Pineapple Cucumber Salsa)

Creamy Teriyaki Spaghetti Squash Salad - www.savorylotus.com

Creamy Teriyaki Spaghetti Squash Salad

The Ultimate Green Soup | www.savorylotus.com (1) 2

The Ultimate Green Soup

No Bake Carrot Cake Bites | www.savorylotus.com

No-Bake Carrot Cake Bites (gluten free + dairy free)

Salted Mexican Chocolate Clusters | www.savorylotus.com

Salted Mexican Chocolate Clusters

Veggie Breakfast Bowl with magic cilantro sauce | www.savorylotus.com

Veggie Breakfast Bowl with Magic Cilantro Sauce

20 Healthier Valentine's Day Desserts | www.savorylotus.com

20 Healthier Valentine’s Day Desserts

Rose Shortbread Cookies (grain free) | www.savorylotus.com

Rose Shortbread Cookies (grain free)

Katja Heino from Savory Lotus

6 Things I’ve Learned from Having Lyme Disease

Wilted Kale Salad with Golden Beets and Winter Squash | www.savorylotus.com

Wilted Kale Salad with Golden Beets and Winter Squash

Blueberry Tea Infused Pots de Creme Parfaits.- www.savorylotus.com

Blueberry Tea Infused Pots de Creme Parfaits

All About Grain Free Flours | www.savorylotus.com

All About Grain Free Flours

Grain Free Pecan Tart | www.savorylotus.com

Grain Free Pecan Tart

Citrus and Pomegranate Salad | www.savorylotus.com

Citrus and Pomegranate Salad

Chocolate Peppermint Cups (dairy free) | www.savorylotus.com

Chocolate Peppermint Cups (dairy free)

holiday candy, christmas candy, healthy, real food

25 “Healthy” Holiday Candy Recipes

steak, mushrooms, cast iron, paleo

Cast Iron Steak and Mushrooms

whole30. whole30 recipes

50 Delicious Whole30 Recipes

whole30

What is Whole30?

pumpkin fudge, dairy free, paleo, no bake

Healthy Pumpkin Fudge

hollandaise sauce, blender, palep, ghee

3 Minute Hollandaise Sauce

comfort food, grain free, paleo

20 Grain Free Comfort Foods for Fall

how to make poached eggs, poached eggs

Easy Poached Eggs

how to roast a chicken, whole chicken. roast chicken

Easy Roast Chicken

pupkin recipes, grain free, paleo, gluten free

45 Grain Free Pumpkin Recipes

paleo, pumpkin curry, coconut. gluten free

Pumpkin Curry

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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

Follow Me on Instagram

  • ☀️sunlight sets the tone for my day and for my hormones • i’m 52• moving towards menopause • not doing complicated protocols, hormones or peptides • finding my way through slowing down, getting strong , simplifying, and being intentional with what ACTUALLY supports my body • every woman has a different journey • and i’m figuring out mine 💗
  • 💗 some things are out of our control • AND we have more agency over what happens to us than we think • a beautiful life is built in the habits we repeat 💗
  • • anyone else feel tired of all the noise? • trying to find my place here again • as i navigate big changes in my own life seasons • what actually makes a beautiful life ? 🌈✨
  • • becoming intentional about every aspect of my life has brought so much peace, contentment, and joy into my life • as i get older, i crave a slower, more deliberate pace to life • feeling grateful • 🙏
  • 🥦🥒🥬 growing your own food is a powerful way to support your health • you get fresh food + sunshine, fresh air and movement when you work in your garden • you don’t need a HUGE homestead • you can grow in containers on your apartment patio • you can create raised beds in your front yard • you can create an urban garden in the middle of a city 

🥦🥬🥒 we are blessed with a bit of land in western NC (about an acre) • 8 garden beds provide space to grow lots of things • i concentrate on building healthy soil • no pesticides or chemical • we also have berries and fruit trees planted around the yard 

🥦🥒🥬 there’s a deep satisfaction that comes from working the soil, tending the plants, harvesting the vegetables, and eating what we grow • it connects me to SOURCE/GOD 💗 and reminds me to stay in rhythm with NATURE • grateful 🙏
  • 💪 training for life • in a world full of distractions and drama, i’m focusing on what’s important to me • i want to be strong, to feel alive, and to be capable • so i can show up for myself, my family, and my community • when you turn inward and take charge of your own life and your own health, you realize that freedom, real health, and longevity are possible 💗• hope you have an amazing big day
  • ✨🌟 going into 2026 staying consistent • 
you will NEVER regret getting strong• you will never regret maintaining your health and ability to move, lift, and participate in life • muscle loss and metabolic issues will age you faster • it’s never too late • start today • move your body every day • it’s a straight up LIE that we slow down and fade after 50 • i’m fitter and stronger than ever at 52 (in the midst of perimenopause)💗💪
  • from the homeland 🇫🇮 FINNISH CABBAGE CASSEROLE

🥬 a healthy, filling, and delicious casserole the whole family will love • it’s simple • it’s hardy • and makes a great weeknight meal

🥬 basically just cabbage, beef, onions, and rice • all baked together in a good quality broth until crispy and golden on top • YUM 

🥬 cabbage casserole is to Finns 🇫🇮 like spaghetti is to Italians, tamales to Mexicans, and curry is to Eastern Indians • it is almost as old as Finland itself and is an essential part of the Finnish culinary tradition 

https://savorylotus.com/finnish-cabbage-casserole/

or search “savory lotus Finnish cabbage casserole ” in your fav search engine
  • FRUIT TART WITH VANILLA CREAM (GLUTEN FREE AND DAIRY FREE)

🫐🍓 my favorite summer treat • a lovely fruit tart with an easy to make gluten free crust, a perfect dairy free vanilla pastry cream, and topped with your favorite fruit or berries 

🫐🍓 the real star is the vanilla pastry cream • smooth, velvety, and heavenly • this dessert is easier than it looks to throw together 

🫐🍓 click link in bio for recipe :

https://savorylotus.com/mini-pumpkin-muffins-gluten-free-and-paleo/

or search “savory lotus fruit tart ” in your fav search engine
View on Instagram
@savorylotus
@savorylotus
•
Follow
☀️sunlight sets the tone for my day and for my hormones • i’m 52• moving towards menopause • not doing complicated protocols, hormones or peptides • finding my way through slowing down, getting strong , simplifying, and being intentional with what ACTUALLY supports my body • every woman has a different journey • and i’m figuring out mine 💗
1 day ago
View on Instagram |
1/9
@savorylotus
@savorylotus
•
Follow
💗 some things are out of our control • AND we have more agency over what happens to us than we think • a beautiful life is built in the habits we repeat 💗
2 days ago
View on Instagram |
2/9
@savorylotus
@savorylotus
•
Follow
• anyone else feel tired of all the noise? • trying to find my place here again • as i navigate big changes in my own life seasons • what actually makes a beautiful life ? 🌈✨
3 days ago
View on Instagram |
3/9
@savorylotus
@savorylotus
•
Follow
• becoming intentional about every aspect of my life has brought so much peace, contentment, and joy into my life • as i get older, i crave a slower, more deliberate pace to life • feeling grateful • 🙏
4 days ago
View on Instagram |
4/9
@savorylotus
@savorylotus
•
Follow
🥦🥒🥬 growing your own food is a powerful way to support your health • you get fresh food + sunshine, fresh air and movement when you work in your garden • you don’t need a HUGE homestead • you can grow in containers on your apartment patio • you can create raised beds in your front yard • you can create an urban garden in the middle of a city 🥦🥬🥒 we are blessed with a bit of land in western NC (about an acre) • 8 garden beds provide space to grow lots of things • i concentrate on building healthy soil • no pesticides or chemical • we also have berries and fruit trees planted around the yard 🥦🥒🥬 there’s a deep satisfaction that comes from working the soil, tending the plants, harvesting the vegetables, and eating what we grow • it connects me to SOURCE/GOD 💗 and reminds me to stay in rhythm with NATURE • grateful 🙏
3 weeks ago
View on Instagram |
5/9
@savorylotus
@savorylotus
•
Follow
💪 training for life • in a world full of distractions and drama, i’m focusing on what’s important to me • i want to be strong, to feel alive, and to be capable • so i can show up for myself, my family, and my community • when you turn inward and take charge of your own life and your own health, you realize that freedom, real health, and longevity are possible 💗• hope you have an amazing big day
6 months ago
View on Instagram |
6/9
@savorylotus
@savorylotus
•
Follow
✨🌟 going into 2026 staying consistent • you will NEVER regret getting strong• you will never regret maintaining your health and ability to move, lift, and participate in life • muscle loss and metabolic issues will age you faster • it’s never too late • start today • move your body every day • it’s a straight up LIE that we slow down and fade after 50 • i’m fitter and stronger than ever at 52 (in the midst of perimenopause)💗💪
6 months ago
View on Instagram |
7/9
@savorylotus
@savorylotus
•
Follow
from the homeland 🇫🇮 FINNISH CABBAGE CASSEROLE 🥬 a healthy, filling, and delicious casserole the whole family will love • it’s simple • it’s hardy • and makes a great weeknight meal 🥬 basically just cabbage, beef, onions, and rice • all baked together in a good quality broth until crispy and golden on top • YUM 🥬 cabbage casserole is to Finns 🇫🇮 like spaghetti is to Italians, tamales to Mexicans, and curry is to Eastern Indians • it is almost as old as Finland itself and is an essential part of the Finnish culinary tradition https://savorylotus.com/finnish-cabbage-casserole/ or search “savory lotus Finnish cabbage casserole ” in your fav search engine
7 months ago
View on Instagram |
8/9
@savorylotus
@savorylotus
•
Follow
FRUIT TART WITH VANILLA CREAM (GLUTEN FREE AND DAIRY FREE) 🫐🍓 my favorite summer treat • a lovely fruit tart with an easy to make gluten free crust, a perfect dairy free vanilla pastry cream, and topped with your favorite fruit or berries 🫐🍓 the real star is the vanilla pastry cream • smooth, velvety, and heavenly • this dessert is easier than it looks to throw together 🫐🍓 click link in bio for recipe : https://savorylotus.com/mini-pumpkin-muffins-gluten-free-and-paleo/ or search “savory lotus fruit tart ” in your fav search engine
1 year ago
View on Instagram |
9/9

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  • Loaded Veggie Turkey Meatballs )gluten free, paleo, whole30) | www.savorylotus.com Loaded Veggie Turkey Meatballs (gluten free, paleo, whole30)

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My Cookbook!

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