Tag Archives: health coach

SQUASH AND APPLE SOUP WITH MAPLE

serves 4-6

Ingredients:
2             onions, chopped
IMG_25651 tbs       butter (I used coconut oil instead)
1            Large Butternut Squash; peeled and cubed
2            Apples; peeled, cored and cubed
2            cloves garlic
4 cups    vegetable broth
t tsp        fresh thyme
1 tsp       salt
1/4 tsp    pepper
3 tbsp     maple syrup
1/2 tsp    pumpkin seeds

Directions:
In a large pot, cook onions in butter over medium heat until soft, about 5 minutes. Add squash, apples, garlic, broth, 1 cup of water, thyme, salt and pepper: bring to boil. Reduce heat, cover and simmer for about 20 minutes or until the squash is tender. Let cool slightly, blend, an immersion blender is easiest. Stir in maple syrup and nutmeg, serve garnished with pumpkin seeds.

This is a really nice fall soup when squash and apples are in season. Double or maybe even triple the batch and put left overs in your freezer for when you want it again. Make it your own, change up the ingredients as you see fit, I’m going to try ginger and garlic next time, because I love ginger and I have a really nice organic chunk of it that I got recently.

For more healthy an delicious recipes try my 3 day fatigue fighting meal plan below!

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Roasted Nuts & Sugar Cravings

This is one of my favourite snack recipes that I found while doing the 10 day sugar detox. I keep it handy when thinking about cutting back or giving up sugar for a while, like the 72 Hour Sugar Free Challenge starting this Monday.

When I crave sugar I find it helpful to deal with cravings by eating good fat and drinking water or herbal tea.

A craving means our body needs something, 90% of the time it’s water. We will also get cravings when our body needs vitamins, minerals, and nutrients. Sugar has totally changed the game, we have been brainwashed by sugar. Our brains get addicted to sugar and instead of craving what we really need, the brain just wants sugar. Which makes cravings very confusing.

So try some water or herbal tea first. If that craving is not going away a good fat snack will give your body the energy it might be craving. If it’s still there try something naturally sweet like fruit. If the craving still does not go away, and you made a good effort, satisfy the craving with something sweet. Ice cream or chocolate are my go to’s, be aware of how much does it take to feel satisfied? This is something to experiment with and bring your awareness towards.

I really do love this easy to make roasted nut recipe.

RoastedNuts

Roasted Mixed Nuts

Ingredients:
4 1/2 cups of mixed nuts
3 table spoons of coconut oil
1 1/2 teaspoons ground cinnamon
1 teaspoon paprika
1/2 to 1 teaspoon cayenne pepper
1/2 teaspoon sea salt
1/4 teaspoon pepper

Directions:
Preheat oven to 350 degrees F. Line baking sheet with aluminum foil. In  large bowl combine coconut oil and spices, if the coconut oil is not a liquid microwave for 30 sec until it is. Pour the mixed nuts  into the bowl to coat in the oil and spices. Spread the nuts in an even layer on the baking sheet. Bake for 20-30 min, stirring and tossing occasionally until lightly toasted. Cool and enjoy. Store leftovers in the fridge for up to 5 days.

Nutritional Analysis per serving (1/4 cup nuts): Calories 206; Fat 19g, Saturated Fat 4 g; Cholesterol 0 mg; Fiber 3 g; Protein 5g; Carbohydrates 8g; Sodium 66 mg

If you want to shed some unwanted weight and feel energized, join my free challenge. 72 HOUR SUGAR FREE CHALLENGE. Starts Monday. Sign up below.

72hoursugarfree