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Creamy Coconut Curry Butternut Squash Soup
This soup is full of warming flavors and packed with nutrition! Be sure to use a high-quality, organic curry powder. Serve with a crusty bread and big salad for a hearty meal and share outside on a chilly fall evening with friends! You will feel like you are dining at a fine restaurant. Trust me on this one!
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Ingredients
  1. 1 tablespoon coconut oil
  2. 1 medium onion, chopped (about 2 cups)
  3. 2-4 cloves garlic, minced
  4. 1 (2 1/2-pound) butternut squash, peeled, seeded and cut into 1-inch cubes
  5. 6 cups low-sodium chicken broth or vegetable broth
  6. 1 15 oz can unsweetened coconut milk (low-fat or full fat)
  7. 1 tablespoon plus 2 teaspoons curry powder
  8. 1/2 teaspoon salt, plus more, to taste
  9. 2 tablespoons raw honey
  10. 4 teaspoons plain low-fat yogurt, for garnish *optional (we use 2% Greek FAGE)
  11. Roasted pumpkin seeds, for garnish *optional
Instructions
  1. Heat oil over medium heat in a 6-quart stockpot. Add onions and garlic and saute until soft but not brown, about 6 to 7 minutes. Add the butternut squash, broth, curry powder and salt and bring to a boil. Reduce heat and simmer until squash is tender, about 12 to 15 minutes. Stir in can of coconut milk. Remove from heat stir in honey and puree with an immersion blender or in batches in a blender until smooth. Season with salt, to taste.
  2. Ladle into serving bowls and add a dollop of yogurt and sprinkling of roasted pumpkin seeds.
Adapted from Ellie Krieger
Adapted from Ellie Krieger
Resilient Health Coaching https://resilienthealthcoaching.com/
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Perfect Pumpkin Chocolate Chip Muffins (using Coconut Flour)
Celebrate Fall with your little ones and bake up these healthy treats together! They couldn't be easier to make!
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Ingredients
  1. 1/2 cup (120 g) pumpkin purée* (use homemade or canned)
  2. 1/2 cup (160 g) maple syrup or honey
  3. 4 large eggs
  4. 1/4 teaspoon baking soda
  5. 1/4 teaspoon salt
  6. 1/2 teaspoon ground nutmeg
  7. 1/2 teaspoon ground cinnamon
  8. 1/2 teaspoon ground cloves
  9. 1/2 teaspoon ground ginger
  10. 1/4 cup plus 2 tablespoons (39 g) coconut flour
  11. 1/4-1/2 cup chocolate chips (sub Enjoy Life! brand dairy-free chips if you'd like)
Instructions
  1. Preheat your oven to 350°F (175°C, or gas mark 4).
  2. Combine all the dry ingredients in a bowl and then blend in all the wet ingredients. I use a mixer because the coconut flour is a bit challenging to blend by hand. Lastly, stir in the chocolate chips.
  3. Let the batter sit for 5 minutes to allow the coconut flour to absorb the moisture.
  4. Fill a bread pan with the batter (5 by 9 inches), or fill about 8 cupcake liners about 2/3 of the way up.
  5. Bake for 35 minutes, or until a toothpick comes out clean and the top is browned.
Adapted from Comfy Belly
Adapted from Comfy Belly
Resilient Health Coaching https://resilienthealthcoaching.com/
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Ancho-Lentil Tacos
You will fall in love with this easy vegan lentil taco recipe - so filling and so nutritious ... your perfect new substitute for ground meat!
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Ingredients
  1. 2 teaspoons olive oil
  2. 1 small onion, minced
  3. 2 cloves garlic, minced
  4. 2 1/2 cups cooked lentils (from about 1 cup dried)
  5. 3 tablespoons tomato paste
  6. 2 tablespoons hot sauce (preferably Cholula)
Spice mix
  1. 1/2 teaspoon dried oregano
  2. 2 teaspoons ground ancho chile
  3. 1 teaspoon ground cumin
  4. 1/2 teaspoon ground coriander
  5. 1/2 teaspoon salt
Instructions
  1. First combine all of the ingredients for the spice mix and set aside. Also, keep a cup of water within reach, you’ll need to add splashes as you cook.
  2. Preheat a large skillet over medium-high heat. Sautee the onion and garlic in the oil with a pinch of salt for about 3 minutes, until lightly browned. Add spices and toss them for 30 seconds or so to toast.
  3. Lower heat to medium, add lentils, a few splashes of water, tomato paste and hot sauce; use a spatula to mash them a bit as they cook, until they hold together. If your spatula isn’t strong enough to accomplish this, just use a fork. Do this for about 5 minutes, adding splashes of water as necessary if it appears dry. Taste for salt and seasoning; you may want to add more spices or hot sauce. And that’s it, time to serve!
Notes
  1. The filling is not too spicy, but it does have a little kick from the hot sauce (Cholula is my choice for Mexican inspired foods.) A few squirts of tomato paste provides moisture and binding and really helps to lend a convincing meaty texture. The idea here is to mash the lentils until they hold together, adding splashes of water along the way to keep it juicy.
  2. I like to serve it with cooling ingredients; cilantro for bright freshness, lime for tanginess, avocado (or guacamole) for creaminess and of course some fresh salsa. I’m not really a soy sour cream or cheese person, and here I really don’t find it necessary, but as always, I can’t stop you! For total perfection, grill the tortillas to serve.
  3. Brown lentils have the best color in this recipe but green lentils would work just fine, too. I always whip up a batch of lentils to have on hand, and you should, too. One cup of cooked lentils make about 2 1/2 cups. Just rinse them then bring to a boil in a small covered pot with a big pinch of salt in plenty of water. Lower heat and simmer until tender, then drain. Lentils are so very easy!
Adapted from Isa Does It
Adapted from Isa Does It
Resilient Health Coaching https://resilienthealthcoaching.com/
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Roasted Butternut Alfredo
Serves 4
This healthy "comfort food" pasta dish uses roasted squash and pureed with cashew cream and white wine for a thick, autumnal sauce - lush, creamy, and most importantly, savory! For extra sauce yumminess, reserve some extra roasted butternut squash to scoop on top of the pasta before serving.
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Ingredients
  1. 1/2 pound pasta
Sauce
  1. 1/2 cup cashews, soaked for at least 2 hours
  2. 1 1/2 cup vegetable broth
  3. 1 1/2 cups roasted butternut squash (see note)
  4. 2 tablespoons mellow white miso
  5. 2 tablespoons nutritional yeast (optional)
  6. 1 tablespoon fresh lemon juice
For the rest
  1. 1 tablespoon olive oil
  2. 1 medium yellow onion, quartered and thinly sliced
  3. 3 cloves garlic, minced
  4. 1 teaspoon dry rubbed sage
  5. 3/4 cup dry white wine
  6. Several dashes fresh black pepper
  7. 1/2 teaspoon salt, or to taste
For garnish
  1. Extra roasted squash
  2. Pepitas, or chopped pecans, walnuts or hazelnuts
Instructions
  1. Once the squash has roasted, bring a salted pot of water to boil for the pasta. When boiling, cook pasta according to package directions, drain and set aside.
  2. Meanwhile, drain the cashews and place them in a blender with the vegetable broth. Blend until very smooth. Rub sauce between your finger and when hardly any grittiness remains, add the roasted butternut, miso, nutritional yeast (if using) and lemon juice. Puree until smooth, scraping down the sides with a rubber spatula to make sure you get everything.
  3. While the sauce is blending, start the onions. Preheat a large cast iron pan over medium heat, saute onions in olive oil and a pinch of salt for about 7 minutes, until lightly browned. Add the garlic and saute for 30 seconds or so, just until fragrant. Mix in the sage and pepper. Then add the wine and salt and turn the heat up to bring wine to a boil. Let boil for about two minutes, to reduce a little.
  4. Turn down the heat to medium low. Now add the butternut cream to the pan, and stir to incorporate the onions and everything. Heat through, stirring occasionally, for about 5 minutes. The sauce should thicken a bit. Taste for salt and seasonings.
Notes
  1. Set aside some of the sauce (you can reserve a cup or so for veggies if you’d like to throw some on top.) Add the pasta, and toss to coat. Serve topped with additional roasted squash and a sprinkle of nuts.
Adapted from Isa Does It
Adapted from Isa Does It
Resilient Health Coaching https://resilienthealthcoaching.com/
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What is “dry skin brushing”? Sounds a bit strange, doesn’t it?! Well, it’s something you should definitely learn about!
Dry skin brushing is a quick, easy and powerful way to enhance your body’s natural detoxification process. It’s easy to forget sometimes that our skin is the largest elimination organ – known to be responsible for 10 to 15% of total body elimination, and is sometimes even referred to as the third kidney!

What brushing will do for you:

-Accelerating toxin elimination
-Stimulating blood flow and circulation
-Reducing Cellulite
-Enhancing lymphatic flow (one of the best-known natural lymphatic cleansers)
-Exfoliation and removal of dead skin cells
-Anti-aging through cell regeneration
-Stimulating both the sweat and sebaceous glands, thus contributing to the restoration of moist, supple skin.

2 THINGS YOU WILL NEED:

#1 A NATURAL bristle brush

#2 About 3-5 minutes of your time.

Really …. that’s it!

HOW???

As a general rule, it is more beneficial for you to brush from the extremities towards the core of your body. Brush towards your heart in small circular motions, typically starting at your feet and then moving upwards. Always be sure to avoid skin areas that are sensitive including your face, as well as brushing over bruises, cuts, and irritated areas. ALWAYS brush the skin while it’s dry, and follow with a hot shower to wash off the dead cells.

It may take some time to get used to, but most people find this practice invigorating and the longer you keep up with this habit, the harder you will be able to brush as your skin adjusts to the brushing.

I really hope you will give this one a try! As with all of my other Spring detox tips, the more regularly you incorporate them into your lifestyle, the greater the benefits you will reap!

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What is an inversion? In yoga talk “inversion” means a position in which your head is below your feet – as in a handstand, headstand, and so forth. (Unless you have been properly educated in inversions do not undertake one of these postures.) If you are a beginner you can create the same beneficial effect of inversions simply by elevating your feet and/or pelvis to increase blood flow to the organs and get fresh oxygenated blood to the brain. By incorporating inversions into your routine, it can help to bring focus to your mind and will assist in detoxing your body, as well as boosting your immune system by stimulating the lymphatic system. Almost all forms of exercise do this by pumping blood through the body at an increased rate, but inversions will deliver the uniquely purifying experience of reversing gravity on the body, and thereby recharging it on so many levels!

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Deep (Conscious) Breathing – not only does this help us to de-stress, but we should never forget that every time we exhale we are actually releasing waste matter through our breath! Interesting, right?! Most of the time, when we are busy or stressed we are taking shallow breaths, depriving our bodies of necessary oxygen and hardly maximizing the cleaning ability of this organ! Practice focusing on your breath – inhaling and exhaling deeply to maximize oxygen intake and aid waste removal. By breathing this way, it will help your body to relax and your mind to become more focused! It is also massaging your internal organs. This is definitely something that you want to become a habit… and the more regularly you do it, the better!

  • March 26, 2017
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You may not like this one, but it’s super important! CUT DOWN ON YOUR CAFFEINE INTAKE. Caffeine is extremely dehydrating, and can contribute to elevated cortisol levels, making it even more difficult for you if you are trying to lose weight. Try replacing just one cup of coffee a day – trade it for an herbal tea (of which there are hundreds if not thousands to choose from!), hot lemon and water (deeply detoxifying) or a natural coffee substitute instead. Replace one cup, and then another. (The same goes for caffeinated sodas!) If you are experiencing withdrawal symptoms -headaches, nausea, etc… then, my friend, you are addicted! Nothing to worry about… GRADUALLY wean yourself off! You can do it!
I used to be extremely addicted to coffee and actually ended up hospitalized with a severe migraine one day from missing my second cup in the afternoon! Pretty crazy, right?! How addicted might you be??? Let me just say that I am not completely down on coffee or caffeine, but there is a time and a place for it, and you may actually be doing a major disservice to yourself by drinking it regularly – it can affect everything from your mood, to your sleep, to your stress level, and even weight loss! Feel free to comment on our FB page and Instagram to share your own personal experiences on this topic – and stay tuned for Spring Detox Tip #2 coming your way tomorrow!

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Peanut Butter Oatmeal Chocolate Chip Cookies
Yields 30
Who doesn’t love a hearty, chewy, peanut-buttery oatmeal cookie, crammed with all sorts of tasty add-ins? Nobody. That’s why these cookies are bound to be a hit with everyone in the family. Peanut butter (or the nut or seed butter of your choice) works together with applesauce and coconut oil to replace eggs and butter, making a remarkably flavorful binder that builds perfectly soft and chewy cookies. You can make them as is, or add chocolate chips, raisins, nuts, or all of the above. I mean, really, who’s not going to like this cookie?
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Ingredients
  1. 1 cup (130 g) unbleached all-purpose flour (or gluten-free flour blend, soy-free if necessary)
  2. 1 cup (100 g) rolled oats (certified gluten-free if necessary)
  3. 1 teaspoon baking soda
  4. 1 teaspoon ground cinnamon
  5. 1/2 teaspoon salt
  6. 1/2 teaspoon xanthan gum (exclude if using all-purpose flour or if your gluten-free blend includes it)
  7. 1/4 teaspoon ground nutmeg
  8. 1 cup (260 g) unsalted, unsweetened natural peanut butter
  9. 1/2 cup (120 ml) maple syrup
  10. 1/3 cup (80 g) unsweetened applesauce (or mashed banana)
  11. 1/4 cup (60 ml) coconut oil, melted
  12. 1/4 cup (40 g) coconut sugar
  13. 1 teaspoon vanilla extract
  14. Optional add-ins: 1/2 cup (60 to 90 g) raisins, chopped peanuts, and/or vegan chocolate chips
Instructions
  1. Preheat the oven to 350°F (180°C). Line two baking sheets with parchment paper or silicone baking mats.
  2. In a large bowl, whisk together the flour, oats, baking soda, cinnamon, salt, xanthan gum (if using), and nutmeg until fully incorporated.
  3. In a medium bowl, combine the peanut butter, maple syrup, applesauce, coconut oil, coconut sugar (if using), and vanilla. Stir until combined.
  4. Add the wet ingredients to the dry ingredients and stir until combined. If you’re using add-ins, fold them in.
  5. Scoop a heaping tablespoon of dough out of the bowl, roll it in your hands to make a perfect ball, and place it on the baking sheet. Repeat with the remaining dough, spacing the balls 1. inches (4 cm) apart. Use your fingers to gently flatten each ball just a bit.
  6. Bake for 10 to 12 minutes, until firm and slightly golden along the bottom. Let the cookies cool on the baking sheets for about 5 minutes before transferring them to a cooling rack. Cool completely before serving. The cookies will keep stored in an airtight container (in the fridge if the weather is warm) for 3 to 4 days.
Adapted from But My Family Would Never Eat Vegan!
Adapted from But My Family Would Never Eat Vegan!
Resilient Health Coaching https://resilienthealthcoaching.com/
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Creamy Vegan Mac & Cheese
Serves 4
A new favorite in our house - a definite MUST TRY if you love macaroni and cheese... It's pretty hard to believe that this is dairy-free once you've tasted it, AND the fact that the sauce can be whipped up in the amount of time it takes to cook your pasta - you can see how this recipe is a real WINNER!
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Total Time
10 min
Total Time
10 min
Ingredients
  1. 10 ounces dried macaroni (or about 2⅔ cups)
  2. 1 cup peeled/diced yellow potatoes (or russets)
  3. ¼ cup peeled/diced carrots
  4. ⅓ cup chopped onion
  5. ¾ cup water (preferably use liquid from pot of boiled veggies)
  6. ½ cup raw cashews
  7. ¼ cup coconut milk
  8. 2 tablespoons nutritional yeast flakes
  9. 1 tablespoon lemon juice
  10. ¾ to 1 teaspoon salt (or more to taste)
  11. ¼ teaspoon garlic powder
  12. 1 pinch cayenne pepper (optional)
  13. 1 pinch paprika
Instructions
  1. Cook macaroni al dente, according to package instructions (usually requires boiling for 6-8 minutes in salted water), drain, and set aside.
  2. Bring several cups of water to boil in a small pot. Place chopped potatoes, carrots, and onion in the boiling water, and cook for about 10 minutes, or until vegetables are tender and soft enough to blend. Cooking time will vary slightly, based on how small you have chopped your veggies.
  3. When veggies are soft enough to blend, use a slotted spoon to remove them from cooking water, and place them in your blender. Add ¾ cup of that cooking water to your blender, along with your remaining ingredients.
  4. Blend until smooth.
  5. Pour sauce over your cooked macaroni noodles in a dish of your choice, taste for salt, and serve immediately.
  6. Or, place macaroni mixture in a baking dish, sprinkle with bread crumbs, and bake at 350 degrees Fahrenheit for 15 minutes, or until crumbs are turning golden brown.
Notes
  1. If you are not using a high-speed blender (like Vitamix of Blendtec) for this recipe, I recommend soaking your cashews for at least 30 minutes before attempting this recipe.
Resilient Health Coaching https://resilienthealthcoaching.com/