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7 Tips for delicious, healthy and affordable eating -- plus a bonus meal planner

Seven tips for delicious, healthy & affordable eating + a bonus meal planner

Cathy’s food is nourishment for the soul.


Owner, Mang oh Studio

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Cathy’s Book

Captivating Joy in the Kitchen by Cathy Vogt

What’s Cooking?

Cathy is regularly at events throughout the Hudson Valley. Watch here for upcoming opportunities to connect with her.

Vitavibes by Vitacost: Inspiration and Recipes

> Read her latest contributions on the Vitacost blog

Saladmaster: We change life

> Read her latest on SaladMaster: Shakshuka with Eggplant



Herbs and Spices for more Flavor

A spice and herb collection are an important part of a kitchen pantry.  Whether your collection consists of a small basket, a shelf or a drawer full, it’s hard to build flavor without them.     Dried herbs and spices are used in small amounts, an inexpensive bang for the buck.  Take a trip to another country by indulging in exotic aromas , experiment with different flavor profiles and discover something new and delicious.

Turmeric Ginger Cauliflower rice

Prep Time:  30 minutes | Cook Time: 25 minutes | Serves: 4-6

Cauliflower rice is  finely grated cauliflower that looks similar to rice and  is a good substitute for those trying to lower their refined carbohydrate intake.  Cauliflower rice is gluten

Savory Breakfast Porridge

Are you looking for a breakfast that is easy to prepare?,   This warming porridge is savory, creamy, nourishing and cooks up in less than 5 minutes.  Bone broth or homemade vegetable broth add flavor and nutrition.  This is suitable for those following a gluten free or

Eating on the Go- Helpful or Stressful?

You may not be surprised to know that 50% of Americans skip breakfast at least once or twice a week.

Many clients tell me that they’re not hungry when they first get up and they are already on their way to work when hunger pangs hit.  .  I get that!   Over time, skipping breakfast can over ride the bodies need for fuel and become just another habit.   Not having  enough time for breakfast,  is another challenge that many people struggle with.  Grabbing a breakfast bar, gobbling down a quick bowl of cereal or stopping for a pastry or bagel and coffee on the way seems better than nothing.   The downside to this is that sugar and refined, processed foods are lacking in fiber, vitamins and vital nutrients.

Ginger Sweet Potato Pancakes

Sweet potato and yams are some of my favorite cool weather ingredients and readily available.   Bake up a few extra so you have them available for a quick meal.  These gluten free, grain free and dairy free pancakes  have a secret ingredient to bind them together,