January’s Food Focus and Recipes

soupIt’s time for the slow-cookers and Instant-pots!  I have to tell you I am in love with my Instant-pot.  I have done so many fun recipes in this gadget and it really is amazing.  I am a big fan of homemade bone broth and the Instant-pot makes it so accessible.  Making your own soups with homemade bone broth is a true wellness labor of love!

Homemade chicken bone broth (AIP, Elimination Diet, Paleo, GAPS)

Ingredients:  One chicken carcass, 8 cups of water, 1/2 tsp salt,  1/4 tsp of pepper or a few peppercorns, 2 bay leaves, 1 cut up carrot, 1 cut up stalk of celery, 1 cut in quarters yellow onion, 2 gloves of garlic and 1 tbsp of apple cider vinegar

Directions: Put all ingredients in the Instant-pot and press the manual button adjust time to 90 minutes.  When the time is up press the cancel button and allow the pot to do a natural release (about 15 min).  Once the pressure is released you open the pot and strain the stock and season more if desired.

The stock can be kept in the fridge for three days or frozen for up to six months.

Butternut Squash Soup (AIP, Elimination Diet, Paleo, GAPS)

Prep Time: 20 m | Cook Time: 1 h 0 m


3/4 large butternut squash, 3/4 onion, 2 cloves garlic, 1 1/2 inches fresh ginger, 3 tbsp. coconut oil, 3/4 tsp. coarse sea salt, plus more to taste, 1 qt. chicken or vegetable stock or bone broth

Directions:   Roast butternut squash at 375F for 30-40 minutes or until squash is soft when punctured with a fork. When cool enough to handle, slice squash lengthwise, scoop out seeds and discard; scoop out flesh and set aside.  While the squash is baking, peel and dice the onion; peel and mince the garlic and ginger.    Sauté onion, garlic, and ginger in coconut oil with salt.  When translucent, add squash and stock. Heat thoroughly over medium flame.  Using an immersion blender, puree soup until smooth, and add salt to taste, and serve.

Detox Cilantro Sweet Potato Soup

(AIP, Paleo, Elimination diet- remove lemon juice and cayenne pepper)

Ingredients (all organic if possible):

1 Tbsp. coconut oil, 2 medium onions, chopped, 5 cloves garlic, minced, 1 tsp. sea salt, 3 cups / 700ml water, 2 medium-large sweet potato, scrubbed and cut into 1” cubes, 1 Tbsp. freshly-squeezed lemon juice, pinch – ¼ tsp. cayenne pepper (to your taste), 2 cups  cilantro (leaves and tender stems), 2 cups firmly packed baby spinach


Heat coconut oil in a large stockpot. Add onions and salt, stir to coat and let cook until onions have softened, about 5-7 minutes. Add garlic, stir, cook 1 minute. Add sweet potato and water. Bring to a boil, reduce to simmer and cook until the sweet potatoes are tender, about 12-15 minutes.

Place soup contents in a blender. Blend on high until smooth, then add spinach, cilantro, lemon and cayenne. Season to taste. Serve and enjoy. Store cooled leftovers in the fridge.

Source: https://www.mynewroots.org/site/2015/01/a-winter-weekend-cleanse/

Self Care for the Holidays

So it’s time to start thinking about your holiday wish list.  When I start browsing the internet for ideas I immediately get overwhelmed.  Does that happen to you? Last year for Christmas I had a 4 month old and all I wanted was to sleep and feel back to my old self.  I decided to ask for gifts that would allow me to get back to this place.  I wanted and needed SELF-CARE!  I asked for gift certificates for a mani-pedi, a massage, a 10 pack class of yoga sessions and a tune up for my bike.  Awesome right!  Yes it was awesome, and I didn’t acquire any new things that took up space in my closet or house.  It was a thrill each time I used one of these gift cards and I felt myself coming back to life.  Now I am not saying that I didn’t need or want for other tangible goods but the experiences of self-care was what I needed most.

As you are thinking on your list this year ponder what makes you feel the most balanced, the happiest and healthiest you.  Maybe it is experiences with loved ones, adventures with friends and family or cooking gadgets to make your meals even better.  I am also offering a few programs and services that you might want to add to your list.

I have a 30 day Clean Eating Program which starts on January 4th (perfect for right after the holidays).  We will meet each Thursday night from 6-7 at Riverdell Herbs in Maryville.  I can also do this via web if you are not local.  You will receive a menu each week with step by step recipes, a corresponding grocery list and meal prep planner.  You will also pick one self-care ritual that is new to you each week and integrate it daily, an example is body-brushing.  In this small group setting you will have support and accountability which will make all the difference when you think about “slipping” or “slip”.  This clean eating plan is the perfect reset which will get you feeling, thinking and looking better.

The second program I offer is a six month health coaching program.  We will meet in person or via web twice a month for six months and tackle your main health concerns and make positive life changes.  You will develop a deeper understanding of food and lifestyle choices that work best for you ultimately improving your energy, balance, health and happiness.

The third program is specific to pregnant and post-natal women and their families.  This programs is customized based on your needs, and however long you need them.  Optional services include: learning what foods to eat and when that are both safe and nutritious; weekly meal plans, recipes and grocery lists; stress management techniques including personalized yoga and meditation; creating a toxin free home and personal care routine.

And last but not least I am offering private yoga and meditation sessions in the comfort of your own home.  You can have as many people as you want or space allows.

Enjoy gifts of self-care this holiday season and get a jump-start on your 2018 wellness goals. Contact me for pricing and availability at nourishyh@gmail.com

Yours in Health,