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always loved everything related to nutrition,” Karina Muro says. “I always collected recipes.” By training, Karina was
a speech therapist and she worked as a yoga instructor, but when her children were in middle school, Karina decided
to combine her love of cooking and her fascination with health and pursue a degree at the Institute for Integrative
Nutrition, where she became a holistic health coach. Now, Muro offers nutritional consultations and workshops,
where the focus is on cooking with gluten-free, sugar-free and dairy-free ingredients. In her cooking workshops, she
demonstrates how to make ridiculously delicious and healthy snacks, main courses, side dishes and desserts and sends you
home with a sheaf of recipes that are so easy and work so well, you will make them repeatedly.
For kids heading off to college, Muro teaches a class called “College in a Blender,” in which she shows high school students
how to eat well in the dining halls, and how to prepare healthy meals and snacks in their dorms and apartment kitchens. “It’s
not about being perfect,” says Muro, whose children are now in college. “But if they can have breakfast before class, and have
a fat, protein and fiber at every meal, they’ll do more than just eat a banana and think, ‘I’m good.’” Muro also gives supermarket “education” tours, so that you can learn how to shop – and cook – more efficiently and healthfully. And she will happily
come to your kitchen, help you reorganize your pantry, draw up a shopping list and reboot your cooking life. ■
OVERNIGHT OATS POWER BREAKFAST
5 minutes
Serves 2
INGREDIENTS:
1 cup gluten-free rolled oats
2 tablespoon chia seeds
1 teaspoon cinnamon
Pinch sea salt
1 tablespoon pure maple syrup
DIRECTIONS:
2 cups non-dairy milk
1 organic apple, cored and
chopped
OR 1 banana mashed
OR 1 cup of berries
Add all of the ingredients into a jar or bowl. Stir well to combine.
Cover and place in the fridge overnight. In the morning, give it a stir
and enjoy it cold, or you can enjoy it warmed up. Garnish with your
desired toppings. Enjoy!
CHOCOLATE ALMOND
BANANA SMOOTHIE
5 minutes
Serves 1
INGREDIENTS:
1 sliced frozen banana
1 cup unsweetened almond milk
(or milk of your preference)
1 tablespoon cocoa powder
1 serving protein powder of your choice
Handful of ice cubes
INSTRUCTIONS:
Combine all ingredients in a blender and whip on high
until smooth and creamy. Pour into a glass and enjoy!
MAY 2016 MILLBURN • SHORT HILLS MAGAZINE
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