Tag: anti-inflammatory

Butternut and Apple Soup

Creamy Butternut Squash and Apple Soup

Boost your immune system, fuel and nourish your body this winter with a hearty, healthy homemade soup.

Butternut Squash is one vegetable in particular that flourished in my garden this last year.  I am still picking some end of year produce and have been overjoyed with the harvest from the last year.  Not only is it incredibly healthy and pairs well with other fruits and veggies, but it’s perfect for this season.

After a weekend of snow and ice, I am craving the cozy clothes, fire pits and warm comfort foods. During this season, I often crave chili, stews and soups.  I welcome you to check out my Healthy and Hearty Slow Cooker Beef Stew here.  Whether you’re making a warm batch of Healthy Homemade Bone Broth Recipe or gathering ingredients to create your own comfort food, you’ve come to the right place to nourish your body with seasonal eating and simple recipes.

Today I am sharing one of my favorites….
Creamy Butternut Squash and Apple Soup

I love squash this time of the year and it aligns with the many benefits of seasonal eating.  Winter is a great time for a variety of squash dishes.

Butternut Squash dishes up a ton of benefits: 

  • Supports a healthy immune system
  • Aids digestion and gut health
  • Supports healthy blood sugar levels
  • Contains disease fighting antioxidants
  • Loaded with vitamins, potassium, magnesium and fiber
  • Anti-inflammatory
Creamy Butternut Squash and Apple Soup #seasonaleating #farmtotable #butternut

Click To Tweet

RECIPE: 

Serves 4

1 large onion, chopped
2 garlic cloves
2 apples, cored and chopped
1 tablespoon dried rosemary
1 tablespoon dried sage
5 cups chopped butternut squash
4 cups organic vegetable broth and 2 cups dairy-free milk

 

Add all the ingredients to a large soup pot over medium heat. Cover and simmer for 20 minutes. Stir well. Use an immersion blender to blend until smooth. Alternatively, you can blend the soup in batches in a high speed blender and serve.  Enjoy!

Do you have a favorite butternut squash dish? I’d love to hear!

Stay cozy,

Kim 

Crispy Kale Chips

Homemade crispy kale chips are a delicious, tasty treat consisting of very few ingredients.  One of the easiest recipes that pack a powerhouse of health benefits.

With fall foods showing up at the farmers markets, you may find an abundance of kale in your community, at the local farm or in your garden.  I planted kale early spring and it’s been flourishing through the seasons since.  With so much kale to enjoy from my own backyard, I have been enjoying it in salads, soups and alone- such as this tasty treat.

Kale chips can become soggy, so it’s recommended that you cook them on lower temps for a longer duration of time.  Once baked, they store well in an air tight container and typically last up to a week long.  Though I can never keep them that long because I LOVE them as a healthy snack.

Crispy Kale Chips #fallfoods #farmtotable #immunesupport

Click To Tweet

Kale is one of the healthiest greens and a veggie loaded with antioxidants (which help remove unwanted toxins).  Kale contains calcium, a variety of vitamins and fiber.  Did you know that eating a cup of kale packs a punch of over 200% of your daily Vitamin A and 134% of Vitamin C?  Vitamins that help support the body, reduce inflammation and support the immune system as we head into the colder seasons.  Even more of a reason to enjoy this nutrient packed snack during the fall season.

With all of the health benefits, detoxification support and immune boosting benefits, this tasty treat is one I think may become a staple in your kitchen or pantry this fall and winter.

 

Crispy Kale Chips 

 

Ingredients:

1 large bunch kale

1 tablespoon coconut oil

Sea salt to taste

 

Directions: 

Preheat oven to 275 degrees F.

Wash and dry kale completely. Remove stalks and tear leaves into bite-sized pieces. Place the pieces of kale into a mixing bowl and lightly coat with coconut oil and sea salt (or seasoning). Spread on a baking sheet and bake for 10 minutes. Flip each leaf and bake for another 5-10 minutes or until edges are crisp.  Serve or store (once cooled) in an air tight container.

Note: I use garlic powder in place of salt but you can use any seasoning you desire.

Enjoy! ?

XOXO,

Kim

Stuffed 8-Ball Zucchini

There has been an abundance of zucchini and squash this season and I’ve been having fun cooking up different recipes.

From my own garden to the farmers market, these healthy ingredients have provided quite the bounty this summer.  Zucchini comes in a variety of colors and provides many health benefits.  Low in calories and loaded with anti-inflammatory properties, zucchini are also a great source of Vitamin C and antioxidants. They are high in potassium, support a healthy gut and digestion and help cool the body during hot summer months.

Zucchini boats and cups are super easy to make and they’re fun to do while sharing quality time with family.  If you cannot find these adorable 8-Ball Zucchini, you can make boats with long ones. Instead of cutting off the tops, cut the long ones lengthwise.

Stuffed 8-Ball Zucchini Recipe

Ingredients:

4 large round zucchini

1/2 onion, chopped

2 garlic cloves, diced

1 pepper (any color), chopped

1 pound of lean meat (bison, turkey, beef)

1 cup quinoa (cooked)

2-3 Tablespoons avocado oil

1/2 Tablespoon Italian Seasoning

1/4 Cup Fresh Basil, chopped

Optional: Fresh grated cheese like goat or sheep cheese

 

Directions:

Preheat oven to 375 degrees.

Carefully cut tops off of zucchini with a sharp kitchen knife. Place stems to the side.

Using a melon baller or knife and spoon, carefully scoop out the inner flesh of the zucchini, leaving a little flesh as the shell.

Place cups in a lightly greased roasting dish and cook for 10 minutes.  When removed from the oven set aside and lightly cool for handling.

Heat avocado oil in a skillet or cooktop pan on the stovetop over medium heat.  Cook the chopped onions and peppers for about three minutes. Add the garlic and cook for another couple of minutes. Set aside in a bowl.

In the same stovetop pan, cook the meat until throughly cooked through. Add the dry seasoning and combine with the onion and pepper mixture. Add in the cooked quinoa and toss with the fresh basil. Combine all ingredients and spoon the mixture into the shells.

Tightly pack the cooked mixture into the cups.  You may have some mixture leftover. This can be stored in an airtight container for later use.

Roast uncovered for 15 minutes.  If adding cheese, do so now and roast another 12-15 minutes or until the zucchini is tender to the touch and the filling is lightly browned.

Enjoy!

My Daily Refresher Drink

I love starting my morning with a delicious and healthy Daily Refresher Drink.  With the season beginning to change and the air turning a little crisper, I want to protect my body against the temperature changes and germs which surround us every day.

Not only is this power packed drink a great fighter against illness, but it’s great for cleansing the body, clearing up your skin and those pesky blemishes, building immunity, slimming your waistline (with proper nutrition) and kicking up your metabolism.  Yes, you can choose to drink this when you feel a cold or flu coming on, but I recommend it every day and throughout the year.  Plus, it’s delicious!

My Daily Refresher Drink #detox #holistichealth #naturalremedy @nutritionschool

Click To Tweet

There are SO many benefits to every ingredient in this yummy concoction.  I know a lot of people get freaked out when they hear the words “detox or refresh,” but this isn’t some “crazy liquid diet, only drink this all day, magically make you healthy drink.”  It’s safe enough to drink daily (even several times a day) and year round.  It does help you cleanse your body, but there are other benefits, as I mentioned.

Warm Lemon Water:  i love warm lemon water!  There are so many benefits with these two ingredients alone.  warm lemon water balances ph in your body, aids in digestion, hydrates and rejuvenates skin, flushes out toxins, reduces inflammation, helps purify and stimulate the liver and has been linked to weight loss.

ginger:  this spice is a power house of health benefits.  it helps to boost the immune system, eliminates gas, has anti-inflammatory effects, helps to prevent cold and flu symptoms, provides headache and cramp relief, aids in allergy prevention and reduction of symptoms, helps with motion and morning sickness and provides heart health.

turmeric:  this powerful plant is actually a part of the ginger family, so you know it’s got to be kick ass!  turmeric helps to detox the liver, improve the appearance of skin, improve digestion, reduce bad cholesterol, helps with weight management, reduces fever, heals wounds quicker and helps to relieve arthritis pain.

honey:  did your mom ever tell you to drink warm water with honey when you had a sore throat?  That’s what i always thought it was for, but i had no idea how many other benefits honey provides.  honey does help to relieve sore throats, but it also has antibacterial and anti-fungal properties.  it also helps to strengthen the immune system, provides energy to the body, can aid in proper digestion, improves skin quality, helps with improving sleep, helps with inflammation and has been shown to improve allergy problems.  it’s also a great natural sweetener.  i recommend local, raw honey to all of my clients.  It’s much healthier than tablespoons of sugar or “fake” sweeteners

apple cider vinegar: this is another ingredient that i’ve been using for several years.  it’s definitely got a power punch of a taste, but combines well with other ingredients.  apple cider vinegar helps to detoxify the body and warn off cold and flu symptoms.  it also acts as a natural appetite SUPPRESSANT, slims the waistline, lowers cholesterol, clears skin, reduces inflammation, helps with arthritis, regulates ph in the body, helps to relieve gout, helps relieve sinus pressure and infection and helps with nausea symptoms.  it’s very universal in that it can be combined in a drink, taken in a diluted shot and used in many recipes.  i often use apple cider vinegar in my salad dressing recipes.

As you can see, these ingredients together (and alone) provide a phenomenal combination of health benefits.  This drink can be modified to your liking, so I welcome you to switch it up.  Even though the raw honey is healthy, I encourage you to not go too overboard.  It does provide a nice sweetener and boost of benefits, but you don’t want to add too much.  One half to one full tablespoon should be plenty.  The apple cider vinegar is optional and a splash should do just fine.  I provided a gauge with the measurements because everyone has different taste buds.  Play around with it and see what combination you like the best.  I welcome you to message me if you have any questions or if I can help you in any way.

Have you found a healthy drink or detox combination that you love?  I welcome you to share it below.  Wishing you a happy and healthy day!

 

daily detox drink recipe

One cup of hot water (to steep)
lemon juice (1/2 of an organic lemon, freshly squeezed)
1/2 tsp of fresh turmeric (you can use the powder if you cannot find it fresh)
1/2 tsp of fresh ginger (i zest mine fresh from the root, but you can also use 1/2 to 1 tsp of ground ginger in the powder form)
1/2 to 1 TBSP of local, raw honey
a splash of apple cider vinegar (you can measure a 1/2 tsp as well, but some prefer a splash)

Directions:

Carefully pour the hot water into a mug of your choice.  Squeeze the juice of half a lemon into your mug.  I prefer organic, but it’s not imperative.  Add in your turmeric and ginger.  If you’re using fresh ingredients, you can cut your ginger and turmeric into pieces or zest them into the cup.  If you’re using the powder version, measure out and add into your cup.  Finish off your drink with the raw honey and apple cider vinegar (optional).  Stir to combine all ingredients and let cool until warm.  You may notice some of the ingredients settle while you’re enjoying this yummy, healthy drink.  Stir occasionally to mix all of the ingredients.  Enjoy!

XOXO~

Kim