Blog

Roasted Butternut Squash Soup with Curry and Coconut

Roasted Butternut Squash Soup with Curry and Coconut
 
I have been working on perfecting this soup for a couple months and I am happy to tell you that I did it! I really love roasted butternut squash! This time of year it is very comforting. I hope you will give this soup a try. xo
Ingredients
  • 1½ Tbsp. high heat oil such as grapeseed, coconut, red palm oil or ghee
  • 2 Tbsp. good quality extra virgin olive oil
  • 1 Shallot diced
  • 3 Garlic cloves, minced
  • 4½ cups butternut squash (about 1 medium), peeled and cut into small cubes
  • 2 Carrots, peeled and diced small
  • 3 Celery stalks, diced small
  • 3 cups of vegetable stock
  • 2 tsp. curry powder
  • ½ tsp. Pink Himalayan salt
  • ½ tsp. Fresh ground black pepper
  • 1 can reduced fat coconut milk (good quality)
  • Optional Toppings: Basil, Parsley, Hemp Seeds or Roasted Pumpkin Seeds
Instructions
  1. Preheat your oven to 375 degrees. Place the cubes of butternut squash in a large bowl. Drizzle olive oil over the squash and sprinkle with Himalayan salt and fresh ground pepper. Mix the oil, salt, pepper and the squash together. Place the squash on a baking sheet lined with parchment paper. Bake the squash for about 25-30 minutes.
  2. Heat your high heat oil on medium heat in a medium-large pot on the stove. Once the oil has heated, add the onion, carrots and celery to the pot, Sauté for 5-7 minutes, until the vegetables begin to soften and the onion becomes translucent.
  3. Add the curry powder to the vegetables and stir to incorporate. Sauté for 2-3 minutes. Add 1 cup of the stock, the garlic and the salt and pepper to the pot and stir to deglaze. Allow the stock to reduce by half (about 4-5 minutes).
  4. Add the remaining stock to the pot. Cook for 15-20 minutes. Stir in the coconut milk and the roasted butternut squash. Transfer the soup to a heavy duty blender such as a Vitamix and puree until it has a smooth and creamy texture.
  5. Add the toppings of your choice and Enjoy!

 

Wellness Wednesday!

Hiya sweet friend,

Do you want to have that healthy glow from the inside out?

I am sure you already know how important it is to feed yourself and your loved ones the best quality food available. Are you aware, however that certain fruits and vegetables are better for you when purchased organically?  There are so many toxins in our environment and pesticides and chemicals on our food. I wanted to give you a handy tool to help you make the best decisions possible while taking a trip to your local market.  Below is the “Dirty Dozen and Clean Fifteen” list of foods. The Dirty Dozen are the fruits and vegetables that contain the most amount of pesticides. Even when you wash the fruits and vegetables, the pesticides that were sprayed onto the plants and on the ground get into the root system of the plant.  You sure don’t want to ingest these toxic chemicals.  Try to purchase these foods labeled organic as much as possible. This is really important!  The Clean Fifteen are those that can be purchased conventionally when organic, is not an option.  They are the fruits and vegetables that have been shown to contain the least amount of pesticides.

Dirty Dozen:

Apples
Celery
Cherry Tomatoes
Cucumbers
Grapes
Nectarines
Peaches
Potatoes
Snap Peas
Spinach
Strawberries
Sweet Bell Pepper
Plus Hot Peppers and Kale and Collard Greens

Clean Fifteen:

Asparagus
Avocados
Cabbage
Cantaloupe
Cauliflower
Eggplant
Grapefruit
Kiwi
Mangoes
Onions
Papayas
Pineapples
Sweet Corn
Sweet Peas (Frozen)
Sweet Potatoes
Source – ewg.org

BFM produce for blog book

It’s not just about what you put in your body, but also what you put on your body. Below is the list of ingredients found in so many beauty, skin care and hair care products that are toxic and harmful to your, body. Your skin is your largest organ. What you put on it gets absorbed into the bloodstream. When you buy products that contain these ingredients, you are exposing your body to chemicals, which can cause birth defects, cancer, infertility, learning disabilities, reproductive problems and skin allergies. These ingredients should be avoided

Benzoyl Peroxide (found in acne products)
BHA/BHT
DEA (Diethanolamine), MEA (Monoethanolamine), TEA (Triethanolamine) (a foam booster)
Dioxin (often found in antibacterial ingredients such as triclosan, emulsifiers, ethoxylated cleansers and PEGs)
DMDM & Urea (Imidazolidinyl) (2 formaldehyde releasing preservatives)
FD&C Color and Pigments (synthetic colors)
Hydroquinone
Isopropyl Alcohol (found in hair color rinses, body rubs, hand lotions and aftershave lotions)
Lead
Mineral Oil
Nanoparticles
Parabens (Methyl, Butyl, Ethyl, Propyl) (Used as preservatives)
PEG (Polyethylene glycol) (found in baby care, personal care and sunscreens)
Petrolatum
Phthalates (often in most products)
Propylene Glycol (PG) and Butylene Glycol (petroleum plastics)
Quaternium-15 (a preservative in many haircare and skincare products)
Sodium Lauryl Sulfate (SLS) and Sodium Laureth Sulfate (SLES) (found in 90% of personal care products, which foam)
Sunscreen Chemicals (avobenzone, benzphenone, ethoxycinnamate, and PABA are some of the common used ingredients)
Sulfates
Synthetic Fragrance
Talc (found in makeup, adult and children’s powders, foundations)
Triclosan (a synthetic antibacterial ingredient)
Sources: healinglifestyles.com, mindbodygreen.com, healthychild.org, drfranklipman.com, ewg.org/skindeep/

 

Abby xo

Tasty Tuesday Recipe!

Curried Cauliflower Soup
 
Ingredients
  • 1 large head of cauliflower cut into small floret pieces
  • 1 large red pepper chopped into small pieces
  • 3 Tbsp. good quality extra virgin olive oil or melted cold pressed coconut oil
  • Himalayan salt
  • Fresh ground black pepper
  • 3 sprigs fresh rosemary
  • ½ medium onion diced
  • 2 large carrots chopped into small pieces
  • 3 stalks of celery chopped into small pieces
  • 3-4 inch piece of fresh ginger grated
  • 2 garlic cloves minced
  • 1 Tbsp. curry powder
  • ½ tsp. oregano
  • ½ tsp. ground coriander
  • ½ tsp. cumin
  • Zest of one lime
  • 1 tsp. Himalayan salt
  • 1 tsp. fresh ground black pepper
  • ½ cup white wine
  • 5 cups vegetable stock
  • ½ can coconut milk
  • Juice of half a fresh lime
  • Optional Toppings:
  • Fresh basil
  • Fresh cilantro
  • Diced green onions
  • Hemp seeds
Instructions
  1. Preheat oven to 400 degrees. Place a piece of parchment paper onto a baking sheet pan. Add the cauliflower and peppers to a medium-large size bowl. Toss with 1½ Tbsp. of the oil along with salt pepper and fresh rosemary (leaves only, removed from stalks). Spread evenly onto the sheet pan and bake until the vegetables are tender (about 25 minutes).
  2. While the vegetables are cooking in the oven, place a large Dutch oven/pot on the stove on medium heat. Add the remaining oil to the pot. Once the oil is heated, add the onion and a touch of salt. Allow to cook for about 3-4 minutes until the onion becomes translucent. Add the carrots, celery, salt and pepper. Sauté for about 10 minutes, until the vegetables begin to brown.
  3. Add the garlic, ginger, spices and lime zest. Stir to coat the vegetables and cook for 1-2 minutes. Raise the heat to medium high. Pour in the white wine and continuously stir. Allow the wine to condense until it has almost fully evaporated. Add ½ the broth and allow it to reduce by about ½ (about 7-10 minutes). Stir frequently.
  4. Add the coconut milk, remaining broth and roasted cauliflower and peppers. Stir to combine. Simmer for 5-10 minutes. Remove from heat and add the fresh lime juice. Allow to cool for about 10 minutes. Place in a heavy duty blender, such as a Vitamix. Blend all the ingredients until a smooth texture is reached. Taste to see if you need to add salt and pepper. Ladle into a soup bowl and top with any of the optional ingredients. Enjoy!

 

 

EEEEK! I am super excited to get my hands on this amazing book!!!!

Hi sweet friend!

I wanted to share with you some exciting news!  One of my favorite people, Kris Carr, is releasing her latest amazing book TOMORROW!  I can’t wait to get my hands on “Crazy Sexy Juice.  She is such a great source of healthy and delicious whole food recipes that the entire family will love.  I am so inspired by Kris’s personal story of living with cancer.  In 2003, on Valentine’s Day, Kris was diagnosed with a rare and incurable stage 4 cancer.  Instead of giving up, she fought and she fought hard!  She researched and learned how to live with cancer yet still be healthy.  How did she do it you ask?  She had a total lifestyle “make-over” which also involved using food as medicine.  Eating whole foods (the one’s nature gives us) is your body’s best defense against illness.  I recently started juicing and I feel amazing!  I was able to cut back on my morning coffee and hopefully soon no longer want it at all.  This book is loaded with “good for you, tasty, get you moving, energy that lasts” kind of recipes.  If you click on the link above, you can also get in on the Livestream Access to the Say Yes to Your Life Live Event!

Want a sneak peek of a few of the recipes in her book?  Check them out below…..

Classic Green Lemonade

Green lemonade is the Cadillac of juicing recipes. This is my take on the beloved classic. The juice is a little sweet (thanks to the apple) and a little spicy (gracias to the ginger). The natural bitterness of leafy greens is cut by a bright squeeze of lemon. You can use almost any type of leafy green in place of chard or kale. Romaine, baby spinach, collard, bok choy, broccoli—you name it! In fact, I love adding broccoli stems to this recipe. Get creative. This juice is a perfect vehicle for all of your greenest fridge scraps.

Makes 2 Servings (16 to 20 Ounces)

2 stalks celery

1 small cucumber

1 apple, cored and seeded

1-inch piece ginger, peeled

3 leaves Swiss chard or kale

1/2 lemon, peeled

Wash and prep all ingredients.

Juice all ingredients.

All Day Energy

This smoothie is creamy, filling, and designed to help keep your energy levels stable and strong throughout the day. Matcha is a form of stone-ground green tea leaves. It’s thought to have all of the antioxidant benefits of green tea, but in a more concentrated form. In addition to its energy enhancing qualities, matcha is associated with mood regulation, increased metabolism, and antioxidant power. It makes a wonderful addition to smoothies (especially if you’re trying to kick the coffee habit).

Makes 2 Servings (16 to 20 Ounces)

1 teaspoon matcha green tea powder

1⁄4 ripe avocado

1 banana, frozen

1 1⁄2 cups almond milk or nondairy milk of choice

2 teaspoons maple syrup or 1 pitted Medjool date

1⁄2 teaspoon vanilla extract

Wash and prep all ingredients. 2. Blend till smooth and serve.

Cashew Chai Milk

“Get your chai on!” as Oprah would say. This recipe is sweet, spicy, and all-around divine. It’s wonderful blended up with fresh banana and greens, and it also pairs well with tropical fruits. For a creamy evening treat, warm a cup over the stovetop, sprinkle with cinnamon, and sip to your heart’s content.

Yields 3 3/4 Cups

1 cup raw cashews, soaked for 2 hours, rinsed, and drained

1⁄2-inch piece ginger, peeled

1 teaspoon cinnamon

1⁄4 teaspoon cardamom

1⁄4 teaspoon salt

2 to 3 tablespoons maple syrup

3 1⁄4 cups water

In a high-speed blender, blend all ingredients till creamy and smooth. Store in an airtight container for up to three days in the fridge.

CrazySexyJuiceCover-2-social

TO YOUR HEALTH!

Abby xo

Tasty Tuesday Recipe!

 

Fresh Herb Loaded Goat Cheese and Mushroom Frittata
Recipe type: Breakfast
 
Ingredients
  • 3½ - 4 Tbsp Organic Cold Pressed Coconut Oil
  • 1 - 2 Shallots finely chopped
  • ½ - 1 cup organic White Button Mushrooms
  • 1 tsp fresh Thyme finely chopped
  • 1½ tsp fresh Oregano finely chopped
  • 2 tsp fresh Rosemary finely chopped
  • 3 Tbsp. organic Half in Half or Coconut Creamer
  • ½ cup Goat Cheese crumbled
  • ¼ - ½ cup grated fresh Parmesan cheese
  • 8 large organic Eggs
  • 3 links Applegate Farms Chicken Sausage or 3 slices of uncured Turkey Bacon chopped into small pieces
  • ½ tsp Pink Himalayan Salt
  • ½ tsp Fresh ground Black pepper
  • Couple dashes of your favorite hot sauce (optional)
Instructions
  1. Preheat your oven's broiler.
  2. Place a cast iron skillet on the stovetop on medium-high heat. Add 1 Tbsp. coconut oil. Once the oil is hot, add the herbs, shallots, mushrooms and a dash of salt and pepper. Sauté until the shallots are translucent and mushrooms are slightly browned (about 6 minutes). Turn off the heat and set aside.
  3. In a glass bowl, whisk together the eggs, cream, hot sauce, ½ tsp. pink Himalayan salt and ½ tsp. fresh ground black pepper until blended. Add the mushroom and herb mixture from the skillet, along with the goat cheese and chopped sausage or turkey bacon to the eggs.
  4. Rinse the cast iron skillet with warm water and towel dry. Return the skillet to the stovetop. Turn the heat to medium-high. Once the skillet is hot, add the remaining 2½-3 Tbsp. of coconut oil. When the oil is hot, add the egg mixture to the skillet. Allow the eggs to set by gently moving your spatula around the outside edges of the skillet while tilting slightly, which will allow the egg liquid to go underneath. You will cook the frittata until the sides of the eggs are browned and set (about 12-15 minutes). The center will still be soft.
  5. Dust the grated fresh parmesan over the top of the frittata. Place the cast iron skillet under the broiler until the center is set and nicely browned. This should take about 3 minutes. Remove carefully from the oven and allow to sit for 10-15 minutes. Cut the frittata in to triangle pieces and serve warm. Enjoy!
Notes
Adapted from william-sonoma.com

 

NEWSLETTER

cropped-PassionateWellness-Square-01.jpg

ISN’T FAT BAD FOR ME?

Hiya Beautiful,

Dietary fat: Is it good or bad?

Both. You see, not all fats are created equal.

The Skinny on Fats:

Heavily processed, hydrogenated “trans” fats used in prepared, packaged foods can be extremely damaging to the body. They can compromise the cardiovascular system, immune system, and contribute to behavior problems. They can also lead to weight gain, skin breakouts, high blood pressure, and liver strain.

That said, our bodies need fat for insulation, vitamin and mineral absorption, and to protect our organs. High-quality fats can steady our metabolism, keep hormone levels even, nourish our skin, hair, and nails, and provide lubrication to keep the body functioning fluidly.

Where to Find Healthy Fats:

  • Avocados, olives, and coconuts are great sources of healthy fat, along with wild salmon and omega-3 rich organic eggs.
  • Whole nuts and seeds, and their butters like almond butter or tahini
  • Look for the highest-quality organic oils when shopping. Words to look for: organic, first-pressed, cold-pressed, extra-virgin, and unrefined. Avoid expeller-pressed, refined, and solvent extracted.

How to Use Healthy Fats:

  • For cooking at high temperatures (stir frying and baking), try butter, ghee (clarified butter), or coconut oil
  • When sautéing foods, try organic extra virgin olive oil.
  • Oils like flaxseed, sesame, toasted sesame, walnut, and pumpkin seed are best used unheated in sauces or dressings.

Try this delicious, easy recipe:

Avocado Dip
Prep Time: 3 minutes
Makes 1 cup

1 large peeled and pitted avocado
2/3 cup plain yogurt, goat milk yogurt, coconut yogurt, or almond yogurt
1 diced tomato
1/2 cup fresh chopped organic cilantro
Zest of 1/2 a lime
1 clove of garlic minced
1- 1  1/2 Tbsp fresh squeezed lime juice
dash or two of cayenne pepper or your favorite hot sauce
Himalayan salt and black pepper

  • Mash avocado with a fork until very smooth.
  • Add yogurt through cayenne. Blend until smooth. This may be done in a food processor, in a blender, or with a fork.  You could also mash together with a potato masher for a more rustic dip as in the picture below.
  • Add salt and fresh black pepper to taste.
  • Serve chilled with mixed raw vegetables.
    Tip: Best made a maximum of 1 hour before serving.

DSC_8042 

GET EVEN HEALTHIER!

Want help learning how to choose and use nutritious fats and other good-for-you foods? Curious about how health coaching can help you make your own healthy changes? Let’s talk! Schedule an initial complimentary consultation with me today—or pass this offer on to someone you care about!

ABOUT ME

I received my training from the Institute for Integrative Nutrition, where I learned about more than one hundred dietary theories and studied a variety of practical lifestyle coaching methods. Drawing on this knowledge, I will help you create a completely personalized “roadmap to health” that suits your unique body, lifestyle, preferences, and goals.

Learn more about my training and my unique approach to health coaching.

Abby xo

LIVE, LAUGH, LOVE

It’s Back to School for my Kiddos

IMG_9807_2

Well, I can’t believe it’s that time of year!  Back to school once again.  In planning for school lunches this year, I wanted to get my girls involved in making healthy choices.  On Tuesday of this week, we took a trip to the grocery to see what we could find.  We had a blast starting in the produce section and then going through the isles and searching for tasty treasures.  I love that my daughter’s are great label detectives.  They will pick up a box and turn it over to see what the ingredients are.  They have learned that there are several different meanings for certain things such as “natural flavoring” which a lot of times are a hidden name for something not so natural.  I try to buy as much whole and seasonal foods as I can.  When I do buy from a box or jar, I try to buy a product with as few ingredients as possible.  In addition to being aware of what is in a product, my girls also look right away to see how much sugar it contains.  Sugar is in so many processed foods these days.  It is shocking to discover how many grams of sugar are in things we view as healthy, such as certain brands of organic yogurt.

Teaching our children to make healthy food choices now is such a great foundation for their future.  My girls are aware that by choosing the best quality food available their academic as well as athletic performance will benefit.  The food we eat affects us in so many ways.  That is why it is always good to listen to your body to understand what it is telling you.  My youngest (who is 8) recently told me that she noticed if she had something sweet for a snack after school, she had a hard time trying to focus while completing her homework.  She is very picky and it has been a little tough trying to get her to want to eat healthy foods instead of a cookie, for example.  I found that getting my kiddos in the kitchen to help me cook has been the best way to inspire them to eat nutritiously.  When they help make it they definitely want to taste it.  A great way to get all my girls to eat more produce has been a result of having our own garden.  When they watch something grow that they helped plant, they are so much more eager to try it.

This week’s favorite snack has been grapes and carrot sticks with hummus!  What healthy snacks will you try to incorporate more of into your kiddos day?

Abby xo

 

Fresh Italian Dressing/Marinade

FRESH ITALIAN DRESSING/MARINADE - GREAT FOR SUMMER GRILLING!
 
Ingredients
  • ½ - ¾ cup Good Quality Extra Virgin Olive Oil
  • 5-6 Tbsp. White Wine Vinegar or Red Wine Vinegar
  • 1 tsp. Onion Powder
  • 1 tsp. Thyme
  • 1 tsp. Oregano
  • 1 tsp. Basil
  • ½ tsp. Crushed Rosemary
  • 1 large Garlic Clove Minced
  • 1½ - 2 tsp. Dijon Mustard
  • Pink Himalayan Salt and Fresh Ground Pepper to Taste
Instructions
  1. Combine all ingredients in a jar. Whisk until combined and cover with a tight fitting lid. Store in the refrigerator for up to a week. Allow to come to room temperature before use. Enjoy as a marinade for meat and/or veggies as well as a salad dressing.
  2. Remember to try to buy the best quality meat - grass fed, hormone and antibiotic free, free range, pasture raised, etc.

 

NEWSLETTER

PassionateWellness-Square-01

 

Powerful plant protein (plus cooking tips!)

Hiya Beautiful,

I was determined to know beans.”— Henry David Thoreau, The Bean-Field

 How about you? How well do you know beans?

Creamy cannelloni beans, meaty garbanzos, sweet adzuki, tender pintos, and so many more—beans are one of the most powerful, nutrient-dense plant foods around.

Consider this: Beans are packed with tons of fiber, as well as plenty of iron and protein. They are rich in antioxidants and phytonutrients. They are low in calories.

Plus, studies have found them to lower risk of cancer, cardiovascular disease, and diabetes.

What To Do With Beans

Many people avoid beans because they just don’t know what to do with them. Are you one of them? Keep reading:

  • Toss beans and diced veggies (such as celery, shallots, red peppers) with vinaigrette for a quick bean salad.
  • Blend cooked beans with tomatoes, onions, and your favorite seasonings to create a yummy bean soup.
  • Top a green salad with 1/3 cup of your favorite bean.
  • Puree beans with a bit of olive oil, a garlic clove, salt, and your favorite seasonings. Voila! A fast dip or sandwich spread.
  • Include 1/3 cup of beans with your other favorite toppings next time you make stuffed baked potatoes or sweet potatoes.
  • Add 1/4 cup pureed beans to your favorite pancake, waffle, muffin, or cake recipe. You’ll be surprised at how moist and springy baked goods are when baked with beans.

If you’re new to cooking with beans, try these tips for delicious and well-cooked beans.

  • Be sure to wash and clean the beans first.
  • Soak dried beans for 8-12 hours before cooking (hint: cut a bean in half; if the center is still opaque, keep soaking).
  • After soaking, rinse, fill pot with fresh water, bring to a boil, then skim off the foam.
  • To aid digestion, add kombu, bay leaf, cumin, anise, or fennel to the water
  • Cover and simmer for the suggested time.
  • Remember: Only add salt at the end of cooking (about 10 minutes before the beans are done) or it will interfere with the cooking process.
  • Quick tips: For speedier prep, boil dried beans for 5 minutes, then soak for 2-4 hours. Or use canned beans instead (some people find them even easier to digest!). Be sure to avoid canned beans with added salt or preservatives and rinse thoroughly once removed from the can.

GET EVEN HEALTHIER!

Would you like help learning how to choose and cook healthy foods like beans? Curious about how health coaching can help you make your own healthy changes? Let’s talk! Schedule an initial COMPLEMENTARY consultation with me today——or pass this offer on to someone you care about!

ABOUT ME

I received my training from the Institute for Integrative Nutrition, where I learned about more than one hundred dietary theories and studied a variety of practical lifestyle coaching methods. Drawing on this knowledge, I will help you create a completely personalized “roadmap to health” that suits your unique body, lifestyle, preferences, and goals.

Learn more about my training and my unique approach to health coaching.

Abby xo

LIVE, LAUGH, LOVE