Healthy Concepts
Kim Baehman, MS, Clinical Nutritionist

Kim Baehman, MS, Clinical Nutritionist

Kimberly Baehman, 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, 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. 
Wednesday, 30 November 2016 05:15

Slow Cooker White Chicken Chili

Ingredients:

2 pounds raw boneless, skinless chicken breast

3 cans (16 ounces) great northern beans, rinsed and drained

1 can (16 ounces) no salt-added diced tomatoes

1 can (4 ounces) green chilies

2 medium yellow onions, diced

1 tablespoon minced garlic

3 tablespoons chili powder

2 teaspoons ground cumin

2 cups organic, reduced sodium chicken broth

Instructions:

Dice yellow onions.

To a 4-quart or larger slow cooker, add all ingredients. Mix to incorporate spices and all ingredients.

Cook on high for 4-6 hours or low for 8-10 hours.

Once done, remove chicken from slow cooker, and place in large bowl.

Using two forks, shred the chicken into desired size. Return chicken to slow cooker and stir together to incorporate.

Serve with a dollop of plain, unsweetened Greek yogurt or 1/4 cup mozzarella cheese.

Enjoy!

Tips:

Onions can be diced up the night before to save on prep time in the morning.

Add more or less chili powder based on desired spice level.

Use other white beans such as navy, cannellini or butter beans instead of great northern beans.

Monday, 31 October 2016 16:50

Roasted Pumpkin Spice Chickpeas

Fall is here, and with the change of the season comes the excitement of making almost everything pumpkin spice flavored. Unfortunately, so many of the popular food and beverage choices are terrible for your waistline, but most always loaded with tons of sugar and chemical ingredients. The best way to stay on track with your nutrition is to get the best of both worlds, combining that delicious pumpkin spice flavor with a health food! And what better food to pair it up with than the most neglected food group — legumes!

This fall snack derives its flavor from spices and olive oil, making it the perfect spicy snack to munch on!

Ingredients

1 can (15 ounces) chickpeas, also called garbanzo beans, drained

2 teaspoons olive oil

1 teaspoon pumpkin pie spice

1 teaspoon cinnamon

1 teaspoon stevia (or sweeten to taste)

1/4 teaspoon salt

Directions

Preheat oven to 350° F. Mix chickpeas with all ingredients. Spread on a baking sheet and bake for 45 minutes or a bit longer until they’re extra crispy.

Enjoy hot, or bring to room temperature and store in an air-tight container. Similar to a snack like popcorn, roasted chickpeas are never as good the next day. However, they are still quite enjoyable 3-4 days after making them.

Wednesday, 28 September 2016 19:23

Nutritionist-approved Pumpkin Soup

Ingredients:

3-pound pumpkin

3 cups no sodium added chicken stock

1 onion

3 garlic cloves

Pepitas

Directions:

Preheat the oven to 400°F. Cut pumpkin in half and roast for 45 minutes. Scoop out seeds and set them aside. Put the pumpkin into a blender along with roasted garlic, onion and chicken stock. Mix to desired consistency. Top with pepitas and enjoy!

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