Wednesday, January 20, 2016

Some of My Favorite Things

The following are resources which I have found so helpful in my quest for knowledge and wellness.  I hope you enjoy them as much as I do on your journey to wellness.

Tuesday, January 12, 2016

Warm Your Soul with Stuffed Acorn Squash and Spinach

Who doesn’t love acorn squash, particularly when it’s chock-full of tantalizing ingredients including ginger, cinnamon and yummy veggies?
This Stuffed Acorn Squash with Spinach recipe is the perfect winter meal to thaw your bones, nourish your soul and push those pesky toxins OUT of your system. It’s stuffed with the rock star ingredient, spinach, which contains loads of fiber to help you release waste filled with toxins; flavonoids, which are warriors when it comes to cancer fighting; and antioxidants including selenium, zinc, magnesium and vitamins E and C.
It also contains ginger and garlic. Ginger fights fat cells and helps you lose weight. Ginger is also fantastic for nutrient absorption, and helps your cells get the vitamins and minerals they need. Even more, the garlic in this recipe will fight the cold and flu by boosting your immunity.
Let’s also not forget about the big daddy of the recipe – the acorn squash. Acorn squash is wonderful in the winter months and like garlic, it also boosts your immune system. It’s also a great choice for healthy carbohydrates, and its vitamins and minerals will make your cells smile (figuratively, of course). Acorn squash also has loads of potassium, which gives the heart a hand so it doesn’t have to work so hard and thereby lowers blood pressure.
Ready to rock with this recipe and release toxins? Here’s how to make it.

Serves 2

1 large acorn squash
1 tablespoon coconut oil
1-inch piece of fresh ginger, grated (OR 1 to 2 teaspoons)
1 teaspoon cinnamon
Pinch of sea salt

Sautéed Spinach
1 tablespoon coconut oil
1 small onion, chopped
1 clove garlic, minced
4 cups spinach

BAKE THE SQUASH. Preheat your oven to 400°F for 10 minutes. Slice your acorn squash in half from the stem to the tip. Remove the seeds with a spoon. Add the coconut oil, ginger, cinnamon and sea salt to the flesh of the squash. Bake for 1 hour. Serve with sautéed spinach.

PREPARE SAUTEED SPINACH. Add 1 tablespoon of coconut oil to a sauté pan. Add chopped onion and garlic. Sauté for 3 to 5 minutes. Add washed spinach. Sauté for another 3 minutes. Remove from the pan and serve with acorn squash.

Happy Eating,

Monday, January 11, 2016

Beat Winter Body Blues with 24-Hour Veggie Soup Cleanse

We’ve all heard about juice cleanses, but not everyone has heard about another hot health trend – the soup cleanse. Soup cleanses are fantastic for long winter months when our bodies could use a warm boost of energy.

Unlike juice cleanses that contain some fruits, soup cleanses are typically lower on the glycemic scale. This soup cleanse is packed with veggies that contain fiber and nutrients to help maintain weight during pre- and post-holiday overindulgence. They’re also jam-packed with immunity-boosting antioxidants.

To complete this soup cleanse, you’ll need a high-speed blender. I also recommend purchasing glass Mason jars for storage, then making all your soups in the morning so a busy day doesn’t ruin your plans.

When shopping for ingredients, choose organic whenever possible, and be sure to stock up on lots of water and herbal tea for maximum hydration.

There are five recipes below for breakfast, morning snack, lunch, afternoon snack and dinner. If breakfast, lunch and dinner fill you until the next meal, you do not have to make a morning and afternoon snack, but you can if needed. Note that the Bone Broth recipe will take 24 hours to make, so plan to make this recipe the day before your cleanse. For an evening snack, drink herbal tea.


Creamy Coconut
Serves 2

2 large avocados
1½ cups coconut water
1 lemon, juiced
¼ cup basil leaves
2 cups peas
¼ teaspoon sea salt

Blend using a high-speed blender until smooth.


Glowing Greens Soup                               
Serves 2

2 cups water or coconut water
2 small sweet potatoes, chopped
1 carrot, peeled and chopped
1 cup spinach
1 avocado
Pinch of turmeric
¼ teaspoon sea salt
Fresh basil (garnish)

Blend using a high-speed blender until smooth. Garnish with fresh basil.


Creamy Kale 
Serves 2

1 bunch kale
1 avocado
½ cup coconut water or coconut milk
1 cup frozen or fresh peas
5 basil leaves
1 lemon, juiced
1½ teaspoon sea salt
Hemp seeds (garnish)

Blend using a high-speed blender until smooth. Top with hemp seeds.             


Chicken Bone Broth Soup

3-5 pounds of soup bones
Water (enough to cover the bones)
1 tablespoon raw apple cider vinegar

*Note: Ask at your local butcher shop. Soup bones are usually very cheap, if not free!

MAKE YOUR STOCK. In a stock pot, add the soup bones and enough water to cover. Add apple cider vinegar. Bring to a boil, and then reduce to a simmer for 24+ hours.

STORE YOUR STOCK. After about 24 hours, strain the stock into mason jars. Set them in the fridge to cool. Skim off the fat that rises to the top, and close tightly with a lid, or put in ice cube trays for quick use.

This will keep in the fridge for a few days or for four to six months in the freezer.


Spiced Butternut Squash Soup 
Serves 4

1 large butternut squash, peeled, seeded and roughly chopped
4 large carrots, peeled and roughly chopped
1 to 2 tablespoons of coconut oil
1 teaspoon cumin
1 teaspoon cinnamon
½ teaspoon nutmeg
4 cups organic vegetable broth
1 can organic coconut milk (BPA-free can)
Pumpkin seeds (roasted or raw) (garnish)

ROAST THE VEGETABLES. Heat your oven to 350°F. Take your chopped butternut squash and carrots and massage with coconut oil, cumin, cinnamon, and nutmeg. Bake on a cookie sheet for 20 to 25 minutes until tender. Remove from the oven and allow to cool.

ASSEMBLE THE SOUP. Add the vegetable broth and coconut milk to a large pot. Mix together thoroughly. Add the cooled, roasted vegetables to a high-speed blender in batches with just enough broth/coconut milk mixture to cover. Blend until smooth. Add it back to the soup pot and set it on medium heat for 3 to 5 minutes. Serve topped with pumpkin seeds.


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