Stef Holistic Health

Stef Holistic Health Licensed Holistic Health Practitioner & Functional Nutrition Counselor passionate about helping people heal their gut, hormones and metabolism. DM me for info

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10/07/2025

Links in comments ⬇️

Warm up your autumn with this nourishing Autumn Squash Soup! 🎃🍂 Packed with vitamins and protein, it’s the perfect cozy ...
10/03/2025

Warm up your autumn with this nourishing Autumn Squash Soup! 🎃🍂 Packed with vitamins and protein, it’s the perfect cozy meal for chilly days.
Recipe in comments ⬇️

Macros per Serving (10 servings)
• Calories: 340 kcal
• Protein: 33 g
• Fat: 23 g
• Carbs: 15 g

Your taste buds will thank you! How do you enjoy your seasonal soups? 💬

Here’s a delicious recipe for Cinnamon Roll Baked Pancake! (Recipe in the comments ⬇️ This simple dish combines the com...
10/03/2025

Here’s a delicious recipe for Cinnamon Roll Baked Pancake! (Recipe in the comments ⬇️ This simple dish combines the comforting flavors of cinnamon rolls with the ease of pancakes but packs 39grams of protein to fuel your day!

Calories: 489 kcal
• Protein: 39 g
• Fat: 17 g
• Carbs: 43 g


Note: This breakdown is based on the ingredients used and may vary based on specific brands and quantities.

You will love this quick and healthy twist on traditional cinnamon rolls! How do you enjoy your breakfast treats?

🌞 A high-protein breakfast helps balance blood sugar, reduce cravings, and fuel muscle. Check my profile for recipes tha...
10/02/2025

🌞 A high-protein breakfast helps balance blood sugar, reduce cravings, and fuel muscle. Check my profile for recipes that make it simple! 💪🍳

Constant cravings?Protein might be the tool you’re overlooking. 🥩Here’s why protein works wonders ⬇️-Stabilizes blood su...
10/02/2025

Constant cravings?
Protein might be the tool you’re overlooking. 🥩

Here’s why protein works wonders ⬇️
-Stabilizes blood sugar → fewer spikes & crashes
-Boosts GLP-1 hormone → this “fullness hormone” slows digestion, keeps you satisfied, and reduces cravings naturally
-Lowers ghrelin (hunger hormone) → helping you snack less
🧘 Balances mood & energy → no more sugar-driven highs & lows

👉 Did you know? GLP-1 is the same hormone targeted by popular weight-loss injections. But you don’t need an injection to influence it—your daily protein intake can naturally help boost GLP-1 levels and support long-term results.

💡 Bottom line: Building protein into every meal (30g) can help you feel fuller, curb cravings, and support muscle + fat loss goals—without relying on a shot and the side effects that come with it.

What’s your favorite high-protein meal? 🍳👇

Day 6 Healthy Breakfasts (protein packed and protein powder free)🥑Breakfast Burrito Bowl (Protein-Packed & Grain-Free!) ...
10/02/2025

Day 6 Healthy Breakfasts (protein packed and protein powder free)

🥑Breakfast Burrito Bowl (Protein-Packed & Grain-Free!)

Starting the day strong with this whole-food bowl loaded with protein, healthy fats, and colorful veggies. Perfect for steady energy, hormone balance, and muscle recovery.

What’s inside:
• Spring greens
• 10 oz cauliflower rice (sautéed in avocado oil, garlic & chipotle)
• 1 whole egg + ½ cup egg whites (scrambled with grass-fed butter)
• 4 oz taco beef
• Fresh tomatoes or pico de gallo
• 🥑 ½ avocado

Macros (approx):
🔥 505 Calories
💪 42g Protein
🥦 18g Carbs (all veggies + avocado)
🥑 29g Fat

Health Benefits:
✔️ High-protein breakfast → supports muscle growth + satiety
✔️ Healthy fats (avocado, butter, avocado oil) → hormone & brain health
✔️ Fiber-rich veggies → gut support + digestion
✔️ Balanced macros → stable energy (no mid-morning crash )
✔️ Anti-inflammatory spices → immune + metabolic support

This is my new go-to when I want something hearty, savory, and nourishing first thing in the morning.

Would you eat this for breakfast or brunch? 👇

Day 5 Healthy Protein Breakfast (no protein powder) ☕🥣 Coffee Protein Oats with Caramelized Banana 🍌Your morning latte i...
10/01/2025

Day 5 Healthy Protein Breakfast (no protein powder)

☕🥣 Coffee Protein Oats with Caramelized Banana 🍌

Your morning latte in oatmeal form—protein-packed, naturally sweet, and loaded with energy to power your day. 💪

Recipe (serves 1):
• 40g (⅓ cup) organic oats
• 1 shot espresso
• 120ml (½ cup) unsweetened almond milk (MALK)
• 125g (½ cup) liquid egg whites (stirred into oats while cooking)
• ¼ tsp vanilla
• Dash of salt
• 1 tbsp pure maple syrup

Caramelized Banana:
• 1 medium banana (100g)
• 1 tsp grass-fed butter
• 1 tbsp maple sugar

Toppings:
• 1 tbsp cocoa nibs
• 2 tbsp Greek yogurt (30g)
• 1 tbsp walnuts (7g)
• 1 tsp h**p seeds (5g)

✨ Why this bowl rocks:
✔ 26g protein to keep you full + fuel muscle recovery
✔ Healthy fats from walnuts & h**p seeds for hormone + brain health
✔ Slow-digesting carbs from oats + banana for steady energy
✔ Espresso adds an antioxidant + caffeine kick
✔ Maple + banana = natural sweetness without refined sugar

Macros (approx):
• Calories: ~500
• Protein: 26g
• Carbs: 66g
• Fat: 16g

Balanced. Energizing. Satisfying. The ultimate cozy fall breakfast. 🍂☕

Save this recipe for your next breakfast craving!

🥑🍳 Savory Power Breakfast Bowl 🍄🍠Starting my morning with a nutrient-packed bowl that balances protein, healthy fats, an...
09/30/2025

🥑🍳 Savory Power Breakfast Bowl 🍄🍠

Starting my morning with a nutrient-packed bowl that balances protein, healthy fats, and fiber for lasting energy. 💪✨

🔹 What’s inside:
• ½ cup egg whites + 3 whole eggs
• 1 tsp grass-fed butter
• 100 g purple sweet potato
• ⅔ cup sautéed mushrooms
• 40 g (½ avocado)
• Everything bagel seasoning, salt + pepper

🌟 Macros per bowl:
• Calories: ~427 kcal
• Protein: ~27 g
• Carbs: ~29 g
• Fat: ~23 g

Balanced, colorful, and 100% satisfying.

Would you rather start your day with a sweet or savory breakfast? 👇

Day 4 Healthy Protein Breakfasts Peach Cobbler Protein Oats 🍑Dessert vibes for breakfast—only this one fuels you with 27...
09/29/2025

Day 4 Healthy Protein Breakfasts

Peach Cobbler Protein Oats 🍑
Dessert vibes for breakfast—only this one fuels you with 27g of protein and clean ingredients. No protein powder. 💪

Recipe:
• ½ cup oats
• ½ cup water + ½ cup milk of choice
•. 1/2 cup egg whites
• Dash of salt
• ½ tsp cinnamon
• 1 Tbsp maple syrup
• Splash of vanilla
• 1 ripe peach, sautéed in 1 tsp grass-fed butter + 1 Tbsp maple sugar
• Toppings: h**p seeds, roasted pecans, homemade granola, plain Greek yogurt

Balanced. Nourishing. Comforting. A bowl that’s as delicious and nourishing as it is protein-packed. 🥣

Cozy, creamy, and protein-packed 🍵✨ My London Fog oatmeal starts with oats simmered in Earl Grey tea + almond milk, then...
09/25/2025

Cozy, creamy, and protein-packed 🍵✨ My London Fog oatmeal starts with oats simmered in Earl Grey tea + almond milk, then gets a boost of vanilla, cinnamon, honey, and a third cup of egg whites for extra protein. Topped with chia-thickened blueberries, a dollop of Greek yogurt, a drizzle of honey, and a sprinkle of h**p + pumpkin seeds for crunch and healthy fats 🌱💙 Perfect balance of nourishing carbs, protein (26 grams) , and fats to fuel your day!

Day 2 of Healthy Breakfast PostsStarting the day with a nutrient-packed bowl of oatmeal! Made with chicken bone broth f...
09/24/2025

Day 2 of Healthy Breakfast Posts

Starting the day with a nutrient-packed bowl of oatmeal! Made with chicken bone broth for gut health and joint support, this dish features miso paste, which is rich in probiotics, and garlic for its immune-boosting properties. Topped with sautéed baby Bella mushrooms for antioxidants, soft-boiled eggs for protein, and creamy avocado for healthy fats, this bowl balances flavor with nourishment. A drizzle of chili oil adds a kick and enhances metabolism. Energizing and satisfying!

Recipe ⬇️

Oatmeal:
1/3 cup organic old fashioned oats
2/3 cup chicken bone broth
1 tsp miso paste
1 clove garlic minced
Black pepper to taste

Cook oatmeal in bone broth until desired thickness and consistency! Approximately 2-3 minutes.

Sauté 1/2-1 cup baby Bella mushrooms in grassfed butter with some fresh scallions. Stir in 1 tsp coconut aminos or low sodium soy sauce.

2 soft boiled eggs (the picture shows one for prettiness sake 😜)
1/2 of an avocado (40 g)
1 tsp h**p seeds
Sesame seeds
Green onions to taste
Chili oil to taste (I make my own)

This recipe contains 25 g of protein per serving.

Enjoy!

If you can’t tell, I really embrace the fall feels and flavors especially when it comes to acorn squash! Acorn squash is...
09/23/2025

If you can’t tell, I really embrace the fall feels and flavors especially when it comes to acorn squash! Acorn squash is one of my favorites and has lots of health benefits. Do you know that one cup of acorn squash gives you 9 g of fiber? It supports digestion, satiety, and blood sugar balance. It contains carotenoids which fights oxidative stress and inflammation. It’s also a good source of calcium, magnesium, potassium. Acorn squash is excellent for immunity, gut health, blood sugar balance, and muscle support.

This may seem intimidating with all the components, but trust me, it’s worth it! And with some basic meal prep, it’s easy to go for the week!!

For this recipe, I cut in half one acorn squash, brushed it with avocado oil, put upside down on a roasting pan and roasted for 25 minutes at 425°F. At this point, you can let cool slightly before filling or put in fridge for use the next day. I personally did the night before a while I was preparing stuffed sausag acorn squash for dinner!

At this point, I prepared some pumpkin Chia seed pudding:
In a small mason jar I combine 2 1/2 tablespoons of Chia seeds, with a half a cup of unsweetened almond milk, 1 tablespoon of pure maple syrup, quarter teaspoon cinnamon, a splash of vanilla, and 2 tablespoons of pumpkin purée. Mix together well and refrigerate for a minimum of four hours or overnight.

I also filled the acorn squash with pumpkin Greek yogurt. I mixed together approximately a half a cup of Greek yogurt, 2 to 3 tablespoons of pumpkin purée, small drizzle of honey, generous amount of cinnamon to taste.

The last component I made was stewed apples. Peel and dice one large organic apple. I lightly sautéed in a pan with coconut oil, and some cinnamon. My apple was sweet enough without adding any maple syrup, but can add if needed. Once apple is tender, it’s ready to go! Note: stewed apples in his form are really good for gut health.

Assembly:
Layer your pumpkin Chia pudding, Greek yogurt, stewed apples in your acorn squash, half. Top with pecans, pumpkin seeds, raisins, h**p seeds, and flax seeds, if desired!! Makes 2 Servings with approximately 20 grams of protein and lots of fiber.

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Sabetha, KS

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