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Do you love soup? I do! 

​I hope you enjoy this fantastic soup recipe from Erin at Eat Real, Stay Sane!

If you need to modify for daily-free, replace the milk with coconut milk and leave out the cheese. It will still be broth-y and delicious. You can also replace the cilantro with flat-leaf parsley if preferred. 

This past Super Bowl we wanted to have a healthier get-together without sacrificing taste. We had chicken wings with a honey ginger glaze, salad, soup, all-natural ice cream and brownies (for Mom’s birthday), and Muddy Buddies.

So Muddy Buddies are not on the healthy list, BUT I did use homemade chocolate, healthy peanut butter, and organic powdered sugar. One thing that we do a lot in our house is rejigger junk food recipes to contain healthier ingredients. We just need to find a healthy alternative to Rice Chex. Um, probably not happening though.

The soup however, was a different story. It’s a cheesy chicken soup with Mexican-style flavors. It’s perfect for a winter day and definitely hearty enough to eat alone for dinner. AND it was perfect Super Bowl food because it was thick enough that we could scoop it up with our organic tortilla chips from Costco. Nacho city!

We love these kinds of recipes. Crazy delicious, with a little kick, and yet doesn’t taste healthy! Adding the rice to it changes the whole game and that’s how it turns from a nice side soup into a one-bowl dinner extravaganza.

It’s one of those holdover recipes from our pre-healthified eating days and yet a few tweaks make this a healthy staple in our non-processed household.

And just a note on the amaranth: it’s actually a type of grain, but it’s completely gluten-free. It’s got sort of a nutty flavor, so you can’t use it in recipes like cookies or brownies. For dinner-type meals where a slight flavor injection is welcome, it works great. For example, we use it in our onion ring recipe.

Anyway, this recipe is probably our new favorite and we plan on making it about 37 times in the next month.

​Enjoy!

​​Directions:
​

1. Melt the coconut oil and butter in large stock pot.
2. Add bell pepper, poblano pepper, onion, chili powder, cumin, coriander, salt, and pepper. Cook the mixture for 5-6 minutes until the veggies begin to soften.
3. Add the minced garlic and stir constantly for 1 minute.
4. Whisk in 3 Tablespoons of amaranth and cook for 2 minutes, stirring contantly.
5. Add broth and milk, whisking until smooth.
6. Add rice and let it simmer (not boil!) for 35 minutes, or until the rice is done. For this step, we kept the heat low and checked every few minutes and stirred.
7. Combine cheese with 3 Tablespoons amaranth in a bag. Then add cheese to the soup, stirring until completely melted.
8. Add chicken, tomato, and cilantro to pot and allow it to heat through, about 3-5 minutes. Serve immediately.

Eat Well & Thrive!
​

I hope you enjoy this fantastic soup recipe from Erin at Eat Real, Stay Sane!

If you need to modify for daily-free, replace the milk with coconut milk and leave out the cheese. It will still be broth-y and delicious. You can also replace the cilantro with flat-leaf parsley if preferred.​ 

This past Super Bowl we wanted to have a healthier get-together without sacrificing taste. We had chicken wings with a honey ginger glaze, salad, soup, all-natural ice cream and brownies (for Mom’s birthday), and Muddy Buddies.

So Muddy Buddies are not on the healthy list, BUT I did use homemade chocolate, healthy peanut butter, and organic powdered sugar. One thing that we do a lot in our house is rejigger junk food recipes to contain healthier ingredients. We just need to find a healthy alternative to Rice Chex. Um, probably not happening though.

The soup however, was a different story. It’s a cheesy chicken soup with Mexican-style flavors. It’s perfect for a winter day and definitely hearty enough to eat alone for dinner. AND it was perfect Super Bowl food because it was thick enough that we could scoop it up with our organic tortilla chips from Costco. Nacho city!

We love these kinds of recipes. Crazy delicious, with a little kick, and yet doesn’t taste healthy! Adding the rice to it changes the whole game and that’s how it turns from a nice side soup into a one-bowl dinner extravaganza.

It’s one of those holdover recipes from our pre-healthified eating days and yet a few tweaks make this a healthy staple in our non-processed household.

And just a note on the amaranth: it’s actually a type of grain, but it’s completely gluten-free. It’s got sort of a nutty flavor, so you can’t use it in recipes like cookies or brownies. For dinner-type meals where a slight flavor injection is welcome, it works great. For example, we use it in our onion ring recipe.
​
Anyway, this recipe is probably our new favorite and we plan on making it about 37 times in the next month. Enjoy!
​

1. Melt the coconut oil and butter in large stock pot.
2. Add bell pepper, poblano pepper, onion, chili powder, cumin, coriander, salt, and pepper. Cook the mixture for 5-6 minutes until the veggies begin to soften.
3. Add the minced garlic and stir constantly for 1 minute.
4. Whisk in 3 Tablespoons of amaranth and cook for 2 minutes, stirring contantly.
5. Add broth and milk, whisking until smooth.
6. Add rice and let it simmer (not boil!) for 35 minutes, or until the rice is done. For this step, we kept the heat low and checked every few minutes and stirred.
7. Combine cheese with 3 Tablespoons amaranth in a bag. Then add cheese to the soup, stirring until completely melted.
8. Add chicken, tomato, and cilantro to pot and allow it to heat through, about 3-5 minutes. Serve immediately.

​

It can be easy! I like simple, basic dinners that are quick to put together but really flavorful and nutrient dense.

Since we’ve cut out grains, we eat more vegetables (or fruits), especially squash because it’s higher in carbs. We want to get the bulk of our complex carbohydrates from more nutrient dense sources other than grains. 

If you ask me what my favorite season is for cooking, I will probably say fall. I love the combination of various squashes, apples, and warm foods like soups, stews, and broths. 

Sage is one of my favorite herbs so it is used quite a bit in the savory recipes you’ll see around here. My regular fall dinner choice at a restaurant used to be butternut squash ravioli so sage and butternut squash “spaghetti” really satisfies that seasonal craving for me. 

Butternut squash is a nutritional powerhouse. Technically a fruit because it has seeds, it is rich in phytonutrients and and antioxidants. It’s rich in fiber, potassium, and vitamin B6 (folate) which is a nutrient crucial for developing babies. Probably its most significant benefit actually comes from it’s orange color. It’s very rich in carotenoids which are heart healthy. It’s rich in whole complex vitamin C, and also beta carotene which the body converts to vitamin A as long as there is fat present.

Remember, vitamin A is fat soluble so foods containing beta carotene should ALWAYS be eaten with good fats.
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Not only is butternut squash very healthy for you, it tastes great! Even my kids love it, probably because I fed it to them a lot as babies! It’s so versatile and can be used in both savory and sweet dishes. 

I love my vegetable spiralizer (buy here)! It’s my favorite kitchen tool, especially since going grain-free. You can spiralize anything from squash to apples!
​
It makes spaghetti an option again!

1. Peel the butternut squash and cut to fit the spiralzer.
2. Spiralize the squash and place strands into a bowl.
3. Heat butter in a skillet.
4. Chop shallot (or onion) and garlic.
5. Add to heated butter.
6. Add sage, salt and pepper.
7. Saute just to soften slightly and add squash.
8. Cook, stirring frequently until desired tenderness is reached.
9. Add more sage and seasoning if desired and serve.

I think you’ll love the delicate flavor and perfect combination of sweet squash and savory seasonings.

​Enjoy some tasty chicken wings from Anya @ Prepare and Nourish!

It took me some time before I grew accustomed to oriental cuisines. Besides Kimchi, I wasn’t into dishes with titles that sounded like a spoon thrown against the floor (go ahead and say with me: Dim Sum, Chow Mein, Kung Pao). In all fairness, my family loves all those dishes (and beggggssss me to make them) but it just wasn’t my jam (but slowly getting there).

Now I realize teriyaki, being a Japanese dish is a whole other animal. My love for sushi wasn’t inclusive of other Japanese dishes like teriyaki. And to me, it was on the same playing field as all the other dishes mentioned above.

In fact, I am pretty loyal to my favorite dishes so when we go to a sushi place, I order my favorite sushi rolls. When we visit our favorite Mexican diner, I go for the same Taco Salad with Grilled Shrimp. I tried paleo once and said these amazing Paleo Turkey Meatloaf Recipes are healthy and delicious and keep it eating it. In fact, I have been ordering the same Barbacoa salad at Chipotle for YEARS. No joke. I know, pretty boring and blah, but let’s just say, I like consistency. And Barbacoa Salad. 

So how did I ever venture to make teriyaki wings at home? Answer is simple: my kids. As parents, our kids are the driving force behind most of what we do, especially when healing is involved. And that includes making teriyaki wings that are sugar free, soy free, and otherwise a much healthier option than the MSG-laden sauce in most markets.

​Cuisine: Japanese
Serves: 4
 
Enjoy teriyaki chicken wings without the sugar and soy!

1. Preheat oven to 425F degrees. Pat chicken wings with paper towel until dry and season with salt and pepper, just like you would prepare chicken for some Chicken salad recipes Bake for 40 minutes, flipping wings half way.
2. Meanwhile, prepare teriyaki sauce by melting butter on medium-high heat in a small saucepan. Add flour and stir vigorously until bubbles form and flour has been cooked.
3. Add remaining ingredients and bring to a boil. Reduce heat to medium and simmer for 10 minutes.
4. Take off heat and bring to room temperature.
5. Remove wings from when done baking, pour teriyaki sauce over them and toss to combine well.
6. Return back to oven and bake an additional 10 minutes.
7. Remove from oven. Enjoy wings with rice cooked in bone broth and garnish with sesame seeds and fresh chives.

​

The leaves will be changing soon, the air is cool, and fall is almost upon us! Now is the perfect time to start planning for warm and hearty dishes to fill you up. 

During Fall, you really can never go wrong with butternut squash. It goes well with everything and is a very healthy carb to have in your diet. Squash pairs perfectly with seasonings and a lot of other vegetables too. And it’s the ideal star for your soup.

Butternut Squash is packed with vital nutrients such as vitamins A, C, and E. These are important for immune function, vision health, and bone health. Add in the high levels of magnesium and potassium, and you’ve got one nutrient-rich food.
​
Another nutritious star of this dish is the kale. Kale is a powerful leafy green with antioxidant properties and lots of vitamins. The vitamins and nutrients found in kale can promote heart health, lower blood pressure, and have an anti-inflammatory effect. 

The texture of this dish is all up to you. If you’re looking for a smooth consistency, try using an immersion blender for this. If you don’t have an immersion blender, just use a regular blender instead. But you need to let the recipe cool for one hour before you puree it in the blender. 
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Get creative with ways to spice up this soup! Try adding your favorite spice combo to it. I would suggest adding ginger or nutmeg for some sweeter undertones to your soup. Also, thyme and rosemary would be a delicious addition.

I like topping this dish with pumpkin seeds which add great texture to the recipe, along with many health benefits. Pumpkin seeds are high in potassium, vitamin B2, and magnesium. These vitamins and minerals help regulate blood sugar levels and promote healthy bones. 

Also, try adding other toppings when you serve it. Green onion, cilantro, or basil are a few options. Avocado or shredded cheese would be great to sprinkle on top as well. 
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If you want to add a source of protein into the soup, try adding in cooked and cut up chicken or tofu after the soup is done.  
​

Store this in an airtight container in the fridge for up to a week. Or for later use, stick leftovers in the freezer for up to a month.
​

This recipe is ideal for meal planning because meal prep is simple. Plus, it’s the perfect solution for a no-fuss meal you can quickly get on the dinner table.

The soup also makes a great lunch to bring to work. Simply store it in a thermos or a spill-proof container you can pop in the microwave to reheat.
​

Make sure you have a quality crockpot to cook the soup. My favorite is the Instant Pot that doubles as a slow cooker.

If you prefer a smoother texture, here’s an immersion blender I recommend. 

Serve this dish like a pro chef with these beautiful serving bowls.
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Get ready for fall with a bowl of hearty and delicious squash soup. Made with healthy fall ingredients like kale and butternut squash, it’s perfect for a seasonal dinner or fast meal on the go!

Prep Time: 10 minutes
Cook Time: 6 hours
Servings: 4 – 6 servings
​

1. Add onion, squash, garlic, cumin, paprika, quinoa and broth to a slow cooker. Stir to combine.
2. Cook on low for 6 hours or until onions and squash are tender and cooked through.
3. Add kale and cook on high until kale wilts, about 15 to 20 minutes.
4. Add vinegar, salt and pepper. Stir to combine.
5. Puree soup with an immersion blender until blended.
6. Divide into bowls.
7. Sprinkle with salt, drizzle with olive oil, and top with pumpkin seeds.
8. Serve and enjoy!

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What’s your favorite topping you put on your fall dishes? Let me know in the comments!