KC Live Cardio Wellness Cooking Demo Thursday Feb 20th at 10am

Tune in to the Cardio Wellness Cooking Demo tomorrow morning at the 10 am hour to learn how to cook nutritious and health meals with our Registered Dietician Amy Cates. Here are Amy’s Recipes:


Chocolate Avocado Chia Mousse (Serves 4)
2 very ripe avocados
1/3 cup / 4 oz / 113 gr raw organic honey
1/3 cup / 1.4 oz / 40 gr cocoa powder
3 tablespoons extra virgin coconut oil
1 teaspoon vanilla extract
½ teaspoon chia seeds
Combine all ingredients in a blender and blend until smooth and silky. You might need to stop the blender and mix with a spoon to make the blending easier.
Divide pudding among ramekins/cups and refrigerate for at least 30 minutes before serving (this allows the chia to thicken).
Sprinkle with chopped almonds, walnuts, cocoa nibs or top with fresh berries before serving.
1 pound medium sized asparagus
1 cup vegetable/chicken broth (I used a homemade vegetable/bone broth *see below*)
4 6-ounce skinless salmon fillets
1/4 cup blackberry jam
1 tablespoon olive oil
1 tablespoon red wine vinegar
1 teaspoon each smoked paprika and cumin
1/4 teaspoon salt
Bring the broth to a simmer in a large skillet – I used a 12-inch skillet. As soon as the broth begins to simmer, place the asparagus in the pan. Lay the salmon fillets on top of the asparagus and sprinkle lightly with salt and pepper. Cover and simmer for exactly 8 minutes.
Stir together the remaining ingredients. Remove skillet from heat. Spoon the blackberry mixture on to the salmon. Place skillet under the broiler for 2 minutes or so, until blackberry glaze starts to bubble. Serve immediately.
Bone Broth
Homemade bone broth is the ultimate multivitamin, a mineral powerhouse, and even liquid gold!
Here are a few of its benefits:
  • Bone broth is full of magnesium, potassium, calcium, and trace minerals that are depleted in our food supply today.
  • Bone broth is highly absorbable
  • Bone broth heals the digestive tract and gut lining
  • Bone broth improves the body’s pH balance
Here is how you make it:
  • In a crockpot, throw in some bones – chicken, fish, turkey, bison, beef, etc…
  • Then put in some veggies. You can use the ends of celery, asparagus, carrots etc.. that you usually throw away. Put in potatoes, onion, garlic… whatever!
  • Add fresh herbs in if you have them (Rosemary and Thyme are my favorites!).
  • Fill the crockpot with water to cover all the bones and veggies.
  • Add ¼ cup apple cider vinegar (this extracts the collagen and nutrients from the bones).
  • Cook on low for 8-24 hours. The longer it cooks the more nutritious it will be.
  • Let it cool before storing.

Tip: Fill ice cube trays with the broth and freeze for easy single use servings for sautéing vegetables or meats.

Tagged with: ,
Posted in Cooking Class
Take Your Health to Heart
The Charles & Barbara Duboc Cardio Health & Wellness Center provides risk management for heart disease, Type 2 diabetes, hypertension, and stroke