We got back from an awesome vacation in Kauai about a week ago! This was my third trip to Hawaii, but my first time on the island of Kauai. The past two visits were to Maui. Maui is great for families – there are plenty of sandy beaches and activities to enjoy. Kauai, on the other hand, is smaller and less commercialized. The landscape is unbelievably lush and hiking is amazing on Kauai. I’ve come up with 10 tips to make the most of your visit.

1. Rent a convertible to enjoy the scenery! Be sure you know how to put the top up quickly in case of sudden showers… And back down for subsequent rainbows!

Double rainbow!

2. Stay in Poipu on the South shore, where the weather is sunnier than the North shore and sunrises are spectacular.

We loved our stay at the Grand Hyatt, but a condo would be a more budget friendly option next time.

3. Bring a blender. There’s a Costco and Walmart on the island and lots of roadside fruit stands for stocking up on smoothie ingredients. This will save money on dining out, since food on Kauai is expensive.

I made that pineapple smoothie in our hotel room!

4. Hike the Kalalau trail to Hanakapiai falls. This was my favorite hike on the island! It starts out with 2 miles along cliffs overlooking the ocean and continues for 2 more miles inland through lush jungle. It’s like the garden of Eden. Take a dip under the 300 foot waterfall before hiking back out.

We found a kitten in the jungle!

5. Have a drink at the St. Regis Princeville overlooking Hanalei Bay. This resort is very ritzy! You’ll feel fancy sipping on a cocktail here.

6. Take a sunrise beachside yoga class or a killer interval training class with Ani at the Anara Spa. Getting a workout early in the morning will help you fully relax and enjoy being on island time the rest of the day.

This trainer is 67 and legendary! She’s even on a t-shirt.

7. Hike near Waimea Canyon. Check out the lookout at the very end of the diet road!

8. Hike the sleeping giant trail for amazing views of the coconut coast.

9. Take a cliffside nature walk at Mahaulepu and look for the sinkhole.

10. After all the hiking, relax on the beach or beside one of the Grand Hyatt’s swimming pools. The Hyatt’s pools are amazing! Pools are connected by a lazy river and 150 foot water slide. At the bottom of the series of pools, you can relax by the salt water lagoon. Even if you don’t stay at the Hyatt, be sure to check out their pool!

Colby and I loved the island of Kauai! We can’t wait to go back.

August 23, 2013recipe, treats

Watermelon Birthday Cake

Karolinacake, Watermelon 1 Comment

One of my friends at work celebrated his 25th birthday this week! To celebrate, we had a potluck in his honor. As an avid Crossfitter, he follows a paleo diet pretty consistently. The paleo party we threw was pretty great! There were bowls of fruit, a veggie tray, rotisserie chicken, guacamole, butternut squash soup, and CAKE!

What would a birthday be without cake? Make this beautiful dessert for the healthy eater in your life.

Ingredients:
1 large seedless watermelon
Assorted fruits and nuts for decorating
1 can coconut milk, refrigerated overnight
2-3 tbs powdered sugar (powdered coconut sugar or maple syrup if you’re going for strict paleo)

1. Cut the top and bottom off the watermelon. Carve the remaining rind off to be left with a cylindrical birthday cake shape.

2. Pat the watermelon down with paper towels and place on a plate lined with additional paper towels to soak up excess moisture. Chill in fridge.

3. While the watermelon is chilling, make the frosting. Scoop the cream off the top of the refrigerated coconut milk and place in a stand mixer. Discard the liquid portion below the cream.

4. Whip the cream in the stand mixer until fluffy. Add sugar or maple syrup and mix again to incorporate. Begin with 1 tbs of sweetener and add more as needed.

5. Frost the top of the watermelon with a butter knife or rubber spatula and then the sides. Decorate with additional fruit and chill until it’s time to serve the cake!

August 19, 2013restaurants, travel

Anniversary Dinner in Berkeley

Karolinaanniversary, Berkeley, Gather Leave a comment

After the last time I posted, Colby and I flew on a red eye flight from Kauai to Los Angeles and drove for 8 hours to Northern California. We made this drive on our 2 year anniversary! It was a rough drive after getting virtually no sleep on the flight, but I’m glad we got to spend the whole day together! Last year we were apart on our anniversary.

The day was made much better by meeting up for dinner with one of my best friends and her boyfriend. They took us to a wonderful restaurant in Berkeley, Gather. Gather is described as the “omnivore’s solution” and “a Micheal Pollan book come to life” because the food served is locally sourced and sustainably farmed. Our meal was beautiful and delicious!

The appetizer:

It looked like a work of art!

The pizzas were yummy too. I especially liked the sausage pizza with egg, but the zucchini pizza was delicious too!

Yum yum yum! My friend never fails to pick an incredible restaurant to take us to in the Bay Area.

After dinner we headed over to Ici for dessert and Jupiter for live music and silly conversation. I can’t believe we didn’t take any pictures together on this trip! I must have been delirious from lack of sleep. Here’s a shot of us from a few years ago when she visited me in Reno:

This girl always makes me smile :)

The anniversary dinner Colby and I shared with our friends at Gather was only part of our trip. I’ll be posting a bit more about our travels to Kauai, Huntington Beach, and Reno. The vacation felt like a honeymoon! Being married to this man has been awesome, and now that he is finally finished with school, I am looking forward to more adventures together.

August 12, 2013protein shakes, recipe

Mocha Banana Protein Shake

KarolinaProtein shake 2 Comments

Hey there! The protein shake I have for you today is a complete breakfast in a glass. The flavors of coffee, chocolate, and banana work perfectly together.

Ingredients:
1/2 banana
1 scoop vanilla protein powder
2 tbs unsweetened cocoa powder
1 tbs instant coffee
1/2 cup milk
1/2 cup ice
1 tbs ground flax seeds

Combine and blend all ingredients in a high powered blender until smooth.

Enjoy this in the morning, pre-workout or post-workout!

August 11, 2013cocktails, recipe

Skinny Piña Colada

KarolinaCocktail Leave a comment

You only need 3 ingredients to make this delightful low calorie cocktail! With 1.5 oz of vodka per serving and only 140 calories, it will hit you fast.

Ingredients:
3 oz coconut flavored vodka
1 cup fresh diced pineapple
1 cup ice

Combine all ingredients in a high powered blender and pulse together until smooth. Split between two glasses and garnish with fruit.

August 10, 2013protein shakes, recipe, snacks

Fresh Pineapple Smoothie

Karolinasmoothie 1 Comment

This pineapple smoothie is creamy and refreshing. The sweetness of the fresh cut pineapple balances the tanginess of the Greek yogurt. It’s gulp-able and reminds me of the fruity lassi drinks you get at Indian restaurants. Enjoy this protein rich drink poolside!

Ingredients:
1 cup fresh pineapple, cubed
1/2 cup plain greek yogurt
3/4 cup ice cubes

Combine all ingredients in a high powered blender and pulse until smooth. Add extra pineapple for sweetness or more yogurt for tartness.

August 9, 2013breakfast, recipe

Overnight Chia Oatmeal

Karolinaoatmeal 2 Comments

For days when it’s too hot for oatmeal, try making these easy overnight oats. It’s as simple as combining all the ingredients in a bowl, putting the mixture in the fridge, and topping it with fruit or granola the next day!

Ingredients:
1/2 cup old fashioned oats
1-2 tbs brown sugar
1 tbs chia seeds
1/4 cup plain greek yogurt
1/2 cup milk
Various toppings- granola, blueberries, banana slices, chopped nuts, chocolate chips, dried fruit, and/or nut butter

Stir together all ingredients except for topping in a bowl (preferably with a lid). Place the bowl in the refrigerator for at least 3 hours. Sprinkle on and swirl in toppings of choice!

August 8, 2013breakfast, recipe

Walnut and Brown Sugar Oatmeal

Karolinaoatmeal Leave a comment

Get out of a boring oatmeal rut with this delightfully sweet and nutty variation. The candied walnuts add a nice chewiness and omega 3’s, while the dollop of greek yogurt lends creaminess and protein. Top this already fiber-rich bowl with a handful of bran flakes for crunchiness!

Ingredients:
1 cup cooked oatmeal
1-2 tbs brown sugar
2 tbs candied walnuts
1/4 cup greek yogurt
*optional, 1/4 c bran flakes

1. Stir all ingredients into the cooked oatmeal and enjoy!

Hopefully you know how to make basic oatmeal! My favorite kind is Coach’s Oats. If that’s the kind you’re using, combine 1/3 cup dry oats with 1 cup water and microwave at 70% power for 4 minutes. Otherwise, follow package instructions.

August 7, 2013breakfast, protein, recipe

Epic Breakfast Scramble

Karolinaeggs Leave a comment

Ever wonder how many vegetables are too many for a scramble? Well, this scramble is pushing the limits in the best kind of way!

Ingredients:
1 egg
4 egg whites
1 tbs olive oil
2 tbs diced onion
2 tbs diced tomato
2 tbs sliced mushrooms
2 tbs sliced green onions
2 tbs diced bell pepper
1 tbs sliced jalepeño
1 tsp minced garlic
2 tbs diced ham
Handful of spinach
Sprinkle of shredded cheese
1/4 cup salsa

1. Sauté all vegetables and ham together in 1 tbs olive oil over medium heat for 3-4 minutes.

2. Add the egg and egg whites. Gently move the eggs around until set.

3. Sprinkle with cheese and transfer to a plate. Top with salsa and serve alongside fresh fruit.

Karolina's Kitchen

from the dietitian to your kitchen

Author Archives: Karolina

10 Tips for Kauai Travel

Watermelon Birthday Cake

Anniversary Dinner in Berkeley

Mocha Banana Protein Shake

Skinny Piña Colada

Fresh Pineapple Smoothie

Overnight Chia Oatmeal

Walnut and Brown Sugar Oatmeal

Epic Breakfast Scramble

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