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


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,


Foods for Better Digestion

If you have been struggling with digestion problems, it might not be a medical condition, but actually from the types of foods you are eating. There are certain foods that are really good for digestion, and others that can be harder on the body.

When it comes to digestion, there are many factors that could contribute to improved digestive health.  Living a healthy lifestyle is a big factor.  A lifestyle that includes mindful eating, stress management and rest, staying hydrated and movement.  One of the biggest factors starts with the food consumed.

If you’re experiencing symptoms such as nausea, bloating, gas, heartburn or feeling the need to always rush to the bathroom, you may want to try some of the foods below.  Reflecting on your current lifestyle and looking at areas for adjustment may help as well.

Below are some healthy examples of foods that can help aid digestion and support improved health.


Yogurt is a really good food to add to your regular nutrition rotation. If you can have a cup of yogurt every day, you will soon notice how much better you feel. Yogurt is an excellent way to improve your digestion thanks to the healthy bacteria it contains. Many doctors will recommend yogurt if you have digestion issues since it is really good for your gut health. What you want to look for is yogurt that contains live and active cultures, since this is what truly helps with your digestion. Try to avoid the yogurt that is simply filled with sugar and not much nutrients.

Personally, I love goat yogurt because it supports my gut health.  You can also choose from greek yogurt or other options of choice.  I love topping mine with fruit and low sugar granola or fruit and chia seeds.

Chia Seeds

Chia seeds are a superfood and also happen to be really good for your digestion. These seeds are a superfood because of how many nutrients they contain. These super seeds provide tons of vitamins, minerals, and antioxidants. They also have omega-3 fatty acids and fiber, both of which are great for improving your digestion and helping things move more smoothly. The nutrients in chia seeds can also help with regulating bowl function, reducing inflammation in your body, and lowering your cholesterol. All you need are a couple tablespoons of the seeds each day, which are easy to add to smoothies, yogurt, or topping on salads.  Some people choose to mix them with water and drink a chia drink.  Note: They will expand with liquid.

Lean Protein

Don’t forget about lean protein, including poultry and fish. These foods contain nutrients and omega-3 fatty acids, without increasing sugar and other ingredients you don’t need in your foods. Lean protein is a lot easier to digest than red meat, so going for salmon or chicken is a much better option for your gut health than steak.  If you’re craving steak or red meat, you may want to try bison.  A meat that is leaner and packed full of health nutrients.  To learn more about bison, I welcome you to check out my article here… Health Benefits of Bison


If you are looking for fruit that is going to help with your digestion, go for bananas. These are amazing for you, packed with nutrients, and very easy to tolerate. Bananas are super easy on the stomach and often one of the only foods recommended when you have the flu or a serious illness because of how easy they are to tolerate. Try to eat at least one banana a day, whether you eat it on its own, spread on toast, or topped on your cereal.

These are some examples of digestive friendly foods.  Others you may want to add in as well are kefir (great for gut health too), leafy green vegetables, ginger and fiber rich foods.

As I mentioned, it may be a result of food options, lifestyle or a combination of both.  When I work with clients, we often look at lifestyle and nourishment.  Not sure if you’re eating the right foods that nourish your own beautiful bio-individuality?  I welcome you to join me for my  Fresh for Fall Reset which kicked off this week.  We are still adding ladies into the group and you’re welcome to love this fun community of women.   It’s an empowering experience to discover which foods support your unique body and which ones don’t serve you as well.

I welcome you to try one of my favorite fall recipes below.

Cheers to improved digestion and wellbeing!


 Pumpkin Spice Yogurt Parfait


1 cup yogurt (goat or vanilla greek yogurt)

1 chopped banana

1 teaspoon pumpkin spice

¼ cup pumpkin seeds



Layer about ¼ cup of Greek yogurt on the bottom of a cup. Top with chopped banana and about ½ teaspoon pumpkin spice. Next top with another layer of Greek yogurt followed by the other ½ teaspoon of pumpkin spice. Top with the final layer of Greek yogurt and serve. Enjoy! ?




Healthy Bone Broth

Healthy Homemade Bone Broth Recipe

If you’re not making Bone Broth at home, I highly encourage you to try this simple and healthy Homemade Bone Broth Recipe.  Not only is it delicious, but it provides many benefits.  Bone Broth contains a high collagen content and is an excellent source of minerals.

When I first started learning about gut health, I was introduced to bone broth.  I was a little intimidated when I thought about making it but gave it a try anyways.  Since that day, it’s become a staple in my home and in my nutrition plan.  It stores well in the fridge (up to 7 days) and can freeze for up to 6 months.  Bone Broth is great to have in your freeze when an illness hits your home.

some of the many benefits of Bone Broth:

  1. Improves gut health and digestive issues
  2. Supports joint health
  3. Helps to overcome food intolerances and allergies
  4. Boosts detoxification
  5. Improves the appearance of healthy skin, hair and nails
  6. Supports brain and immune health
  7. Acts as a natural anti-anger
  8. Helps to improve sleep
  9. Reduces Inflammation
  10. Improves mood

where to find stock and broth bones:

  1. Your local butcher (pasture raised and grass fed, if possible)
  2. Your local farmers market (pasture raised and grass fed, if possible)
  3. Leftover from a meal you roasted



bone broth recipe (slow cooker)



2-4 lbs of bones (bison, beef, turkey or chicken carcass, etc)

4 stalks of organic celery, roughly chopped

4 organic carrots, roughly chopped

1 large organic onion, cut in half and quartered

4 cloves of garlic, peeled and chopped

2 Bay Leaves

Handful of fresh herbs (I like to add parsley)

4 Tablespoons Apple Cider Vinegar (helps draw in more of the goodies from the bones)

1 teaspoon whole peppercorns

Dash of salt (or more if desired)

Filtered water

*Optional: Chicken Feet


If you’re using bones with marrow (like bison or beef), roast your bones in a dish or on a baking sheet at 375 degrees for 45-60 minutes.  Turn your bones half way through the cooking time. Roasting these hearty bones is important!  This process delivers a beautiful color and TONS of flavor.

Place your bones of choice into your slow cooker.  I love to use the slow cooker, but you can also use a pot on your stove or an Insta Pot.

Add in your veggies, garlic, bay leaves, salt and pepper (if desired) and apple cider vinegar.  Fill your crock pot with filtered water, leaving about an inch or two of room at the top.  Some of the liquid will slowly cook down, so don’t worry about it boiling over.

Set your slow cooker to Low Heat and cook for 24-48 hours.  I like to cook mine for a long time. Not only does it enhance the flavor but the kitchen smells incredible too!  Don’t worry about overcooking.

During the last 30 minutes, add your fresh herbs.  Some people like to add the garlic here, but I like mine during the entire cooking process.  Discover what works for you and your taste buds.

Once the broth is done to your liking, turn off the heat and allow it to slightly cool.  Carefully remove and discard bones and any additional ingredients with a slotted spoon.

Using a colander, strain the rest of your broth into a bowl.  Scoop out any additional pieces that still may be present.

Ladle your broth into jars and refrigerate promptly.  I like to use Mason Jars when storing in the fridge.  If you’re freezing your broth, do so now.  Depending on how often you plan to enjoy it, you may want to freeze half of the batch and refrigerate the rest.  Personally, I keep it in the fridge because I enjoy it everyday.

Note:  Once the broth has cooled, you will see the fat rise to the top.  This is a healthy fat.  If you do not desire to consume it, wait until the broth has chilled in the fridge.  It will form into a chilled layer and can easily be removed.

If you’re broth turns into a gel form, it’s a good thing. ?

Bone broth is just as delicious when served alone as it is with other ingredients.  This broth makes an incredible soup.  Lately I’ve been a fan of bison broth but I enjoy many others.  The variety of color depends on how long you’ve cooked it and what kinds of bones you’re using.  I get my local bison bones from Gunpowder Bison & Trading Company


Have you made bone broth yourself?  What kind of bones do you enjoy the most?  I welcome your comment and feedback below.