Classic Potato Leek Soup

Potato Leek Soup is a classic dish served with a simple salad or a slice of wholesome bread (gluten-free for me, please!). Who doesn't love a warm and hearty soup, especially in the cooler Autumn and Winter seasons?! I love the simplicity and versatility of this dish. It can be made vegan with a simple broth or you could also choose a healing bone broth instead. I've made it both ways and they are both so satisfying and delicious! I usually have a variety of homemade broths i

Farm Fresh Frittata

When Mother Earth Food reached out for a “casserole” recipe for their Friday Harvest Menu, I remembered their mission to “harvest the healthiest organic and non-GMO food from local farms” and came up with this most eggcellent :) “Farm Fresh Frittata”. This flavorful dish is a great way to get your veggies in and will set you up for the day with even energy, rather than the sugar crash many of us end up fighting off with coffee. Avoid the rollercoaster and get some good nutrit

Blackened Baby Peppers

I love this side dish as a colorful addition to almost any savory meal. They are fast and easy to make, as well as sweet, flavorful and full of nutrition. Peppers are loaded with vitamins A and C, potassium, folic acid, and fiber. Blackened Baby Peppers Recipe Time: 10 minutes Servings: As many as you want Ingredients Red and yellow mini sweet peppers Coconut oil Sea salt (optional) Directions Melt some oil in a large skillet over medium-high heat. Add the mini-peppers and to

Ayurvedic Cleansing Kitchari

Over the last two weeks, I went on vacation with family and ditched my normally high-vibe diet for restaurant meals laden with gluten and sugar, which was wonderful at the time but I sure was surprised to see that I gained 8 pounds in the process! It sounds shocking but I know it's just inflammation that I can turn around with a 3-day Ayurvedic Kitchari Cleanse. Kitchari has been my go-to cleanse for years, ever since first making it at a cooking class in Rishikesh, India. It

Ginger Spiced Squash Boats

*Pictured with a simple green side salad & this roasted beet salad. These Ginger Spiced Squash Boats are one of my favorite Autumn Harvest meals and so I’m excited to write this recipe to share with local food delivery service, Mother Earth Food. This is a flexible recipe meaning that it’s an opportunity to use up whatever veggies you’ve got on hand. The only essentials are a hollow squash (this is great with acorn squash too), the bison, and the ginger. While there are other

Roasted Beet Salad

This delicious side dish adds beauty to any meal, while nourishing us with phytochemicals and antioxidants! Beets are nutrient dense ~ rich in fiber, vitamin C, iron, vitamin B6, magnesium, potassium, and folate. I usually make a lot and eat it all week with simple green salads or as part of a buddha bowl. Pretty much everything I make is dairy & gluten free though I did use goat cheese this time. This could easily be substituted by any soft vegan cheese, of which there are l

Silky Smooth Butternut Squash Soup + Variations

The first harvest of butternut squash is in, signaling that Autumn is just around the corner. It’s my *favorite* of the seasons (especially for cooking) so I’m very excited! :) Even more exciting is that I’ve been working with Mother Earth Food to share simple, wholesome recipes with their customers so I was thrilled when they wrote to tell me that squash season is here. The first recipe to come to my mind was this classic… Silky Smooth Butternut Squash soup. I love this soup

Lemony Kale Salad

Kale has been a superfood craze for years now, and for good reason! Not only is it a cruciferous vegetable which is great for helping your body detox, but it’s also a great source of vitamins and minerals. Just one cup of raw kale has more than the recommended daily allowance of vitamins A, C, and K. It’s also contains B6, calcium, potassium, copper, and manganese. This salad is easy to make and keeps well in the fridge for a couple of days! This recipe was written for Mother

Easy Creamy "Cheesy" Vegan Broccoli Soup

This simple vegan, gluten-free, and nutrient-dense soup was a delicious surprise in our house last night! Just a few ingredients and quick cooking time will make it a staple for us, but the best part is all of the nutrition. Broccoli is great for helping the body detox and is loaded with antioxidants, vitamins, minerals, and fiber. I also love the added nutritional yeast flakes by Lewis Labs because it is not fortified or sweetened, making it the "cleanest" option I've found,

Raw Vegan Strawberry Cheesecake

I was so impressed with last week's Raw Vegan Mango Pie that once my family (quickly) finished it, I was left craving more fruity pie flavor and was inspired to keep creating! I've enjoyed vegan cheesecakes in the past and realized that coconut kefir + cashew cream could make a yummy sweet & tart version. My family loved it and I'm sure you will too! *See notes for easy substitutes Active time ~ 20 minutes, 2-4 hours total 8 servings Ingredients Crust 1 cup (around 15-17) pit

Tips for Mindful Eating

Whether you are vegan, paleo, carnivore, an emotional eater or an overeater, mindfulness has the power to help ease your digestion, get more nourishment from your food, more pleasure at mealtime, gain control over your eating habits, manage a healthy weight, and come into greater connection with your body, its needs, and its signals. That’s Powerful! Most of us eat on-the-go, while watching television, while working, or while ruminating on past events or an uncertain future.

Raw Vegan Mango Pie

OMG! This pie turned out INCREDIBLE. A couple of weeks ago, we hosted a gathering and a woman brought this incredibly yummy pie. She gave me a brief description of her process and told me she'd get me her card to connect but vanished into the night, never to be heard from again. :( I'm not sure who she came with and haven't been able to find her, but this pie was to die for. So... I gave it a shot and made my own version, It's raw, vegan, easy, healthy, and SO delicious! 30 m

Discovering Food Sensitivities

About 3 years ago, I went to an integrative doctor with some mysterious health issues that seemed to fluctuate with my cycle, leading her to conduct the DUTCH complete hormone panel. This test revealed very low circulating cortisol (the hormone responsible for giving us energy throughout the day), indicating a Stage 4 Adrenal Fatigue Diagnosis ~ Total Burnout. Since reducing total stress on the body is crucial in order to heal Adrenal Fatigue, we needed to discover any hidden

We’re Not Fat, We’re Inflamed.

The effect of chronic stress and what we can do about it. I’ve previously mentioned in this blog that the commonly cited statistic “two-thirds of Americans are overweight” does not paint the full picture of poor health in the United States. The word “fat” carries a connotation of laziness, or lack of willpower and I really don’t think that’s what is going on! It’s actually about inflammation, our high-stress lifestyles, a compromised food supply, and a lack of education. For

Summery Bright Chicken Veggie Pasta

This dish was created for local grocer, Mother Earth Food, just in time for this week's Friday Harvest Menu! It features seasonal, local, and organically grown produce sourced from area farms and brought to homes around Western North Carolina and Upstate South Carolina. I'm so excited for the opportunity to partner with them! Check out the notes below for modifications, nutrition, side salad recipe, and a suggestion for making two meals at once. Summery Bright Chicken Veggie

A Whole Foods Diet. What it is and how to do it.

I was born in 1980 and growing up I just loved convenience foods like Top Ramen, Jeno’s Pizza Rolls (now Totino’s Pizza Rolls), and sugary boxed cereals like Captain Crunch and Frosted Flakes. I mean, who could resist? They were SO yummy! Unfortunately, I came to pay for my over-consumption of these tempting treats with excess weight by the time I was a teenager. In an attempt to lose weight throughout my twenties, I shifted my diet toward so-called “healthier” options like S

Multi-grain Breakfast Porridge

Once a week I make a breakfast porridge from a variety of grains. Today I'm using quinoa, teff, buckwheat groats, and amaranth. I know what proportions I like these in and so I don't measure anything, I just pour out the ratios I like. That tends to mean fewer buckwheat groats and more of the finer grains like teff and amaranth. I personally don't eat oats but they could easily be mixed into this. I say, use what you’ve got on hand! If you haven’t tried teff or amaranth, I hi

 

The information presented on this website is not intended as medical advice. I am not a doctor and this is not a diagnosis or treatment plan. I am a certified Integrative Nutrition Health Coach and regular gal who cares deeply about public health. I am simply sharing my experiences and expressing my views. If you believe you have a medical condition, please see a doctor.