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Discover the joys of home cooked meals with our easy to prepare recipes, helpful kitchen tips, and articles.

What is in your kitchen?

How much of what is in your kitchen manufactured meals and desserts?

When you go to the grocery store, are you shopping the center aisles or are your purchases from around the outside perimeter?

Do you want to feel and look healthier?

What are you serving your loved ones?

Discover how the foods we eat impacts our sleep, skin condition, sex, mood, weight, organ function, blood sugar level, breathing and much more.

Couple looking at recipes
Family cooking a meal

“The kitchen is where friends and family come together for good food and conversations that nourish the soul.”
~ Cindy Kochis, INHC

Pour yourself a cup of tea (or coffee) and join Cindy Kochis in the Elements For A Healthier Life Facebook page and the UnBox Your Kitchen Facebook group page. In these spaces you will connect with others who also enjoy home cooking.

UnBox Your Kitchen Recipes

My belief is the more aware we are of what we eat, the better food choices we make and the better we feel. What we put on our fork is our choice. 

Butternut Squash Soup

Butternut Squash Soup 1 medium butternut squash (pealed and cubed)1/2 onion (chunked)2 gloves garlic (chopped)1 rib celery (sliced)1 carrot (sliced)1/2 teaspoon dried thyme1 bay leaf32 oz chicken brothsalt (to taste)ground pepper (to taste) Chop onion and saute in...

Homemade Pizza Crust

Pizza is a family favorite. Instead of ordering out, why not make it yourself. Photographed is a BBQ Chicken Pizza. It's topped with BBQ sauce, cooked chicken, saute'd onions, green pepper, jalapeno, and parmesan cheese. Toppings could consist of sliced ham,...

Cranberry Coconut Cookies

I love to bake. Living the nomadic lifestyle, my home on wheels doesn't necessarily provide me with the kitchen space I was accustom. Adjustments have been made and new routines established. I learned to bake half batches to accommodate the limited storage space, a...

Restaurant-Style Salsa

I fell in love with this recipe while cooking the first batch. The aroma eminating from the kitchen reminded me of my favorite Mexican restaurant.  This fall I used wide mouth pint canning jars. They worked great for this salsa recipes since I didn't want to waste...

Black Bean Burger

Black Bean Burger 1/4 cup cooked quinoa 1/2 cup old fashioned oats 15 ounce canned black beans (drained and rinsed) 1 egg 1/4 cup carrots (finely chopped) 1/4 cup sweet red pepper (finely chopped) 1 garlic clove (minsed) 1/2 teaspoon ground cumin 1/4 teaspoon salt 4...
Guilt-Free Chocolate Pudding

Blue Almond Smoothie

Blue Almond Smoothie 1 banana 16 whole almonds 1/4 cup rolled oats 1 tablespoon flaxseed meal 1 cup frozen blueberries 1 cup raspberry yogurt 1/4 cup Concord grape juice 1 cup 1% buttermilk Place ingredients in blender. Blend until smooth. Pour into glass and...

For the Love of Salsa

For the Love of Salsa

Basic Salsa 4 medium tomatoes (chopped) 4 oz can diced green chiles (drained) 1/4 cup onion (chopped) 1/4 cup fresh cilantro (chopped) 1/8 teaspoon salt pepper (to taste) Combine in a medium bowl. Serve chilled or at room temperature.Makes 1 1/2 cups. Cherry Tomato...

Beauty Beet Dip

I love it when beets are in season! There are so many wonderful ways to use them in your diet. With all the backyard fun going on, this is a simple and easy appetizer to bring to a summer shaker. I love how pretty it looks. Beets are a true superfood! They are high in...

Pecan Coconut Balls

Need a boost of energy? Craving something sweet, this should do the trick. (You can even freeze them making it simple to grab and go.) The best thing about this recipe is that they are quick and simple to make! Dates are a great source of fiber and can help relieve...

Pumpkin Custard

I love creamy and sweet desserts. Who Doesn't? This custard is divine, but also incredibly healthy. It a breeze to make especially if you have a Vitamix or other high power blender. Filled with pumpkin and cashew goodness it is high in fiber, protein, healthy fats and...

Crock Pot Veggies

Crock Pot Veggies

It’s been hot this summer, so turning on the oven is not a happy thought until it cools down. Crock pot meals can save the day because they are a great way to de-stress your day by walking in the door to a home cooked meal! I like to mix it up a bit. I use, chicken,...

Stuffed Collard Greens

Stuffed Collard Greens

When the days start getting shorter and the heat starts to subside I like to use my oven for one dish meals. It warms up the kitchen, send an enticing aroma through the house and saves me time cooking a few different dishes over the stove. This meal has everything:...

Leeks ‘n Spinach Soup

Leeks grow in abundance in the woods near my home. I love the mild aroma of the wild onions in the air after it rains. The best time I've found to harvest leeks in my area is early May (this will be different based on your region). During the period when leeks are...

Homemade Chicken Broth

Homemade Chicken Broth from a rotisserie chicken. Homemade broth is easy to make, tasty and good for you. It's not a pretty process. Looking at the pictures, you may even think it looks gross. However, the flavor of homemade broth is well worth the time and effort. A...

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Share with our audience your…

…personal stories of transforming your eating habits from unhealthy to healthier.

…professional insights (great opportunity for fellow health coaches, chefs and health care professionals).

…helpful kitchen tips that saved you time, getting your family to explore a healthier way of eating and etc.

Do you enjoy cooking and baking from scratch? Share your favorite recipes with our audience.

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CK Kochis

The Adventure of UnBoxing

One of the reasons I became an Integrative Nutrition Health Coach was to help individuals to explore the elements for a healthier life. The more aware we are of what we eat, the better the food choices we make and the better we feel.

When I worked in a corporate office, the women in their twenties believed they were making nutritious food choices. Most of them did not know how to cook chicken, make brownies from scratch, or attempt to cook mashed potatoes. I was astounded. They did not know, what I consider, basic kitchen techniques and cooking skills. My mission to inform people with basic kitchen instruction on how to cook homemade meals and desserts.

Unknowingly, the UnBox Your Kitchen adventure has been incubating for years. I was motivated to become a health coach for two reasons. First – I wanted to understand why I was developing food allergies at an alarming rate and how I could help others living with similar issues. Secondly, I was astounded at the number of people who had no idea how to prepare what I consider a healthy meal. Health coaching comes easily, as I possess a natural gift for teaching; I work to meet folks where they are, moving at their pace. I am a Jackie-of-many-trades and love to assist people with things such as maneuvering through [read more]

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