Healthy Concepts
Kim Stoeger, MS, Clinical Nutritionist

Kim Stoeger, MS, Clinical Nutritionist

Kimberly Stoeger, MS, is the clinical nutritionist and owner of Nutritional Healing, LLC. Her passion lies in supporting people’s health through evidence-based medicine (risks versus benefits of medications) and healing therapies through nutrition. Kimberly has her masters of science in human nutrition degree, and experience working with clients regarding weight and fatigue issues, sports nutrition, food sensitivities and allergies, and general health concerns such as high blood pressure, high glucose levels, high cholesterol/triglycerides, migraines, thyroid conditions and gut dysfunction. To learn more, call 920-358-5764 or email [email protected]

Tuesday, 31 October 2017 16:36

Turkey Taco Burritos

Ingredients

Serves: 4

1 tablespoon olive oil

12 ounces of 93 percent lean ground turkey breast

1 cup pre-chopped onion

2 teaspoons chili powder

1 teaspoon ground cumin

1/2 teaspoon garlic powder

1/4 teaspoon dried oregano

1 cup unsalted chicken stock

1 tablespoon fresh lime juice

11/2 ounces Beanitos chips, coarsely crumbled

4 (8-inch) whole-wheat tortillas

1/4 cup plain Greek yogurt

1/3 cup shredded cheese

1/2 cup chopped tomato

4 lime wedges

Directions

Heat a nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add turkey; cook 4 minutes, stirring to crumble. Add onion and next four ingredients; cook 2 minutes, stirring occasionally. Stir in stock and juice; bring to a boil. Simmer 3 minutes or until thickened. Stir in chips.

Heat tortillas according to package directions. Place tortillas on a work surface; spread one tablespoon Greek yogurt over each tortilla. Divide turkey mixture evenly among tortillas; sprinkle evenly with cheese and tomato. Roll burritos tightly to close. Serve with lime wedges. 

 

Thursday, 28 September 2017 02:44

Cauliflower Curry Salad

Ingredients

Serves: 4-6

1 head cauliflower, cored and chopped

½ red onion, sliced

1 cup sweet potato, cubed

2 tablespoons coconut oil

2 teaspoons curry powder

1 clove garlic, minced

¼ cup chopped parsley

¼ cup chopped pecans

Sea salt and pepper to taste

4-6 cups leafy greens of your choice

Instructions

  1. Heat the oven to 400 degrees.
  2. Place the cauliflower, onion and sweet potato on a baking sheet and toss with coconut oil.
  3. Bake for 30-35 minutes or until fork tender.
  4. Place the remaining ingredients in a bowl and add the cooked cauliflower mix. Toss to combine and season with salt and pepper.
  5. Serve over leafy greens and enjoy! 
Monday, 31 July 2017 18:28

Pan-seared Salmon and Veggies

Ingredients

Servings: One

1 tablespoon butter

2 teaspoons extra virgin olive oil, divided

1 cup red and yellow cherry (or grape) tomatoes, some halved, some left whole

1 fresh salmon fillet

1 tablespoon fresh herbs (I use thyme and oregano)

1 teaspoon capers

Juice from half a lemon

Coarse salt and freshly ground pepper

Directions

  1. Melt the butter and 1 teaspoon oil in a cast iron skillet. Once the foaming starts to subside, add the tomatoes and cook for about a minute. Add the salmon fillet, season with salt and pepper and sear on one side for three minutes. Carefully flip with a fish spatula and sear another two to the three minutes. Add the herbs and toss the tomatoes around a bit. They’ll be getting some nice brown marks by now and breaking down a bit.
  2. In the meantime, heat the remaining teaspoon oil in another small skillet. Add the spinach and wilt for about two minutes. Toss in a pinch of salt and pepper.
  3. Serve salmon and tomatoes over the wilted spinach and garnish with the capers and a huge squeeze of lemon. Enjoy! 
Tuesday, 27 June 2017 00:08

Lemon Garlic Grilled Zucchini

Ingredients

2 large zucchini, cut into 1/2 inch diagonal slices

1 teaspoon dried Italian seasoning (or 1/2 teaspoon dried basil and oregano)

2 teaspoons minced garlic

1/2 teaspoon dried garlic

1/2 teaspoon salt (or to taste)

1/4 teaspoon pepper (or to taste)

2 tablespoons lemon juice

1 teaspoon olive oil (optional)

Directions

  1. Place everything in a large zip-close bag and shake it all together so the zucchini gets coated in seasoning and lemon juice.
  2. For best flavor, let zucchini marinate in fridge for at least 15 minutes or more. (The more you marinate the zucchini the more flavor the zucchini will absorb.)
  3. Before grilling the zucchini, preheat grill over medium low heat.
  4. Place zucchini on heated grill and grill 2-3 minutes on each side, or until zucchini is tender to your liking and has grill marks. Enjoy! 

Vegetarian, Gluten free - Serves 4

Ingredients

½ cup pre-rinsed quinoa

1 cup water

3 cups (15 ounces) watermelon, diced in ½ inch cubes

½ cup crumbled feta cheese

½ cucumber, weighing 5 ounces

Cilantro Lime Vinaigrette

½ cup loosely packed fresh cilantro

¼ cup freshly squeezed lime juice

¼ cup avocado oil

1 teaspoon sea salt

Instructions

  1. Place the quinoa in a small saucepan and pour the water over it. Bring it to a boil, then reduce the heat to low and cover the saucepan. Cook for about 15 minutes, or until all the water has absorbed and the quinoa is tender. Set aside to cool to room temperature (you can place it in the fridge to speed things up a bit).
  2. While the quinoa is cooking, prepare the rest of the recipe.
  3. Add the diced watermelon and crumbled feta cheese to your serving bowl.
  4. Cut off the end of the cucumber and slice it lengthwise into eighths. Then cut the slices crosswise into a small dice, and add them to the serving bowl.
  5. Add all the vinaigrette ingredients in a blender and blend on low speed until thoroughly combined with small bits of cilantro remaining.
  6. When the quinoa has cooled to room temperature, add it to the serving bowl with the prepared watermelon, cucumber and feta cheese. Pour the dressing over the top and mix thoroughly.
  7. Serve immediately, or chill in the refrigerator for up to 8 hours (after that the watermelon and cucumber start to become a bit soggy). Enjoy! 
Sunday, 30 April 2017 23:35

Avocado Cucumber Salad

Ingredients

Serves 2 as a main dish or 4 as a side dish

3/4 to 1 pound seedless cucumber, washed and chopped into chunks

2 thin scallions, or 1 regular scallion, thinly sliced

1 large avocado, pitted and diced

2 tablespoons Greek yogurt

Juice of half a lime, plus more to taste

Salt and hot sauce (we used Sriracha) to taste

Chopped cilantro or flat-leaf parsley to garnish

Directions

  1. Combine cucumber, scallions and avocado in a bowl.
  2. Whisk together Greek yogurt, lime and seasonings, adjusting levels to taste.
  3. Drizzle salad with dressing and garnish with cilantro or parsley. Enjoy! 

Ingredients

1 head cauliflower

1 egg white

1/4 cup shredded skim mozzarella

Salt

Pepper

Olive oil

Directions

  1. Boil cauliflower until soft, process/mash until it becomes rice-like. Squeeze liquid out.
  2. Add salt, pepper, egg white.
  3. Add shredded mozzarella.
  4. On a baking sheet, spread olive oil to coat pan.
  5. Mold cauliflower mixture into bread shape.
  6. Bake in oven for 15 minutes at 450 degrees until golden brown.
  7. Heat non-stick skillet, pan fry slices.
  8. Add cheese in between. Grill! Enjoy! 
Monday, 27 February 2017 21:15

Chipotle Chicken Stuffed Sweet Potatoes

Ingredients

3 medium sweet potatoes

3/4 pound boneless skinless chicken breast (about 2 small)

1/4 cup olive oil

2 tablespoons fresh lime juice

2 cloves garlic, minced or grated

3 whole chipotle peppers, minced

1 teaspoon dried oregano

1 teaspoon cumin

2 teaspoons chili powder

Salt and pepper to taste

2 cups spinach, (half of a 10-ounce bag)

5 ounces shredded mozzarella cheese

Chopped cilantro for garnish

Greek yogurt for serving

Directions

Preheat your oven to 350 F. Wash your sweet potatoes and prick all over with a fork. Place in the oven and bake for 50-60 minutes or until fork tender. Place your chicken in a baking dish and rub with a tablespoon of olive oil, salt and pepper. Place in the oven with the potatoes and bake for 25 minutes. Allow to cool and shred the chicken with a fork or your hands. When the sweet potatoes are done, cut in half and allow to cool for 5-10 minutes.

In a medium size bowl combine the olive oil, lime juice, garlic, chipotle peppers, oregano, cumin, chili powder, salt and pepper. Set aside.

Heat a small skillet over medium heat and wilt the spinach (this can also be done in the microwave). Toss the spinach and shredded chicken together. Set aside and keep warm.

Turn the oven up to 400 F. Scrape the sweet potato out of the peel, leaving a medium size layer of flesh inside with the peel so that it can stand up on its own (I reserve the remaining flesh for another use) and place in a baking dish. Brush the skins with a little of the chipotle sauce and bake for 5-10 minutes until nice and crisp. While the skins bake, mix the spinach, chicken and chipotle sauce together. Remove skins from the oven and stuff with the chicken mixture, top with shredded cheese and bake for 10 minutes or until the cheese has melted and the skins are hot and crisp. Serve with fresh chopped cilantro and Greek yogurt if desired. 

Monday, 30 January 2017 18:43

Butternut Squash Mini Muffins

Ingredients

Dry ingredients:

1 cup ground oats (blend rolled oats in a blender to make a “flour”)

1 teaspoon baking powder

1 teaspoon cinnamon

1 teaspoon Stevia

Wet ingredients:

6 ounces plain whole milk yogurt

¾ cup cubed butternut squash

1 teaspoon vanilla

¼ cup skim milk

Instructions

  1. Preheat the oven to 350 degrees.
  2. Stir DRY ingredients together in a medium bowl.
  3. In a blender, blend WET ingredients.
  4. Add them to the bowl of dry ingredients.
  5. Mix together thoroughly.
  6. This should be a moist dough, not very soupy or dry.
  7. If too dry, add more yogurt or a little milk.
  8. If too wet, add a little more oat flour.
  9. Bake for 18-20 minutes.

Enjoy!

Ingredients

1 turkey breast, roasted

2 cups baby spinach

1 medium sweet potato, cubed

1/2 white or red onion, small

2/3 cup cranberries, whole, fresh or frozen and defrosted

1 pinch garlic powder

1 pinch pepper

2 pinches salt

3-1/2 tablespoons olive oil

10-12 drops liquid stevia

2 cups white or apple cider vinegar

2 tablespoons white wine or apple cider vinegar

2 tablespoons pepitas, raw or roasted

Instructions

  1. Preheat the oven to 350. Line a large baking sheet or pan with parchment paper or a nonstick pad and set aside.
  2. In a large bowl, toss the sweet potato with the olive oil to coat. Add the salt, pepper and garlic powder and toss again to distribute the flavors. Spread the sweet potato cubes in a single layer on the prepared baking sheet or pan and make sure the pieces are not too crowded (otherwise they won’t crisp up).
  3. Roast the sweet potato for 35-40 minutes or until edges are brown. Remove from oven and set aside to cool completely on the pan.
  4. In a small bowl or jar, cover the onions with vinegar until just submerged, and allow them to sit for 15-30 minutes. This takes away some of the bitterness and quickly pickles them. Drain before using.
  5. To make the dressing: In a small bowl, microwave the cranberries for about 30 seconds, until they begin to soften and release their juices. Transfer to a small blender and add the olive oil, stevia, vinegar and salt. Puree until smooth. Taste and, if desired, add additional stevia. The dressing will be thick so if you would like to thin it out, add water, a teaspoon at a time, blending in between additions, until it reaches your preferred consistency.
  6. To assemble the salad: Layer the greens under the toppings (cooled sweet potato, seeds, onion and turkey) and drizzle with desired amount of dressing. 
Page 1 of 4
Subscribe Today
Community Partners Directory
Find a Newsstand
Community Calendar