From Pure Nutrition + Wellness
Be Well,
Donna Stephens, BCN, CNHP, LDHS
Vicki Kolbe, BCHHP, CNHP, DHP
Donna says this is delicious!!!
These cold and gray winter days call for something cozy, comforting, and nourishing and this simple recipe for my creamy cauliflower soup will definitely warm you up. The secret to its creamy texture is leeks, which keep this lovely, velvety soup dairy free!
Creamy Cauliflower Soup
Ingredients
- 2 Tablespoons extra virgin olive oil
- 1 medium yellow onion, diced
- 1 large white or yellow carrot, diced
- 2 stalks celery, diced
- 2-3 leeks, cleaned and sliced (white part only)
- 1-2 cloves garlic, minced
- 1 medium head of cauliflower, cored and cut into florets
- 8 cups water
- 1 – 2 teaspoons Himalayan Pink Salt
- Freshly ground black pepper to taste
- Dash nutmeg
Instructions
- In a large pot, sauté the onion, carrot, celery, and leeks in the olive oil until the onions and leeks are translucent. Add in the garlic, and continue to cook just until the garlic becomes fragrant.
- Add in the cauliflower florets and water and Himalayan Pink Salt; stir to combine. Bring to a boil, then reduce to a simmer and continue to cook for 15 to 20 minutes until the cauliflower and other vegetables are tender.
- Using an immersion blender, blend the soup until thick and creamy. (You can also pour this into a high powered blender; just use what you have.)
- Adjust seasonings (salt and pepper), stir in a dash of nutmeg; then taste again to make sure it suits your tastebuds.
- Serve in soup bowls and enjoy! Can be served with a salad to round out lunch or dinner.
NOTE: If you want to add a smokey, cheesy flavor, try a non-dairy cheese option such as the “just like Smoked Provolone slices” from Violife. I found this in the Natural Foods refrigerated section in Wegman’s. Diced, it melts into the soup quite nicely and adds a depth of flavor that is downright amazing!! ~ Vicki Kolbe
Give this a try and let us know how you like it!
Be Well,
Donna Stephens, BCN, CNHP, LDHS
Vicki Kolbe, BCHHP, CNHP, DHP
“As for me…I’m doing very well! My time with Donna was well spent as I have changed my diet and eating habits. No more acid reflux (after day 1) and I’m losing weight, too!” ~ T.C.
As we have entered the month of February in 2020, you might ask yourself the question, “How am I doing?” If you’re not feeling your best after the holidays or have unresolved health issues that you just can’t seem to find the cause of, the Comprehensive Health Assessment could be the solution you’re looking for; you might even find yourself losing weight!
Call 844-787-3935, Ext. 1 today to schedule a Free 20 Minute Consultation to learn how the Comprehensive Health Assessment can help you get to the place where you can say, “I’m doing very well!”
Be Well,
Donna Stephens, BCN, CNHP, LDHS
Vicki Kolbe, BCHHP, CNHP, DHP
Sometimes, you just want a pancake or a waffle; we get it! But, what do you do for a topping that fits the Keto or Paleo way of eating? Here are a couple of ideas for you to try.
- You can make a sauce out of ripe berries: 1/2 cup of raspberries or blueberries cooked down with a little stevia makes a delicious topping for your pancakes or waffles.
- You can make your own sugar-free maple syrup. Give this recipe a try…it’s delicious with your favorite gluten-free pancakes or waffles!
Keto Maple Syrup Recipe
Ingredients
- 1 cup water
- 1 cup powdered Swerve (erythritol)
- 1 1/2 tbsp Pure Maple Extract (Cooks Choice is worth trying)
- 1/2 tsp Xanthan Gum (we like Bob’s Red Mill)
Instructions
- In a small saucepan, whisk together the water, Swerve, and maple extract.
- Bring to a gentle boil; then reduce heat to a simmer (stirring occasionally) for about 5 minutes until the Swerve has completely dissolved.
- Transfer the liquid into a blender, and sprinkle half of the xanthan gum evenly over the top. Puree the mixture to remove any lumps. Repeat the process with the remainder of the xanthan gum. Wait for a few moments to allow the syrup to thicken.
- Note: if syrup crystallizes once it has been stored, simply reheat.
Be Well,
Donna Stephens, BCN, CNHP, LDHS
Vicki Kolbe, BCHHP, CNHP, DHP
Come hear Donna talk about Microcirculation and how it effects your health:
Hope to see you there!
Be Well,
Donna Stephens, BCN, CNHP, LDHS
So many of our clients have been asking what they can have to drink at holiday parties, and we know it’s difficult to figure out alternatives to alcoholic beverages…so here’s a very simple sparkling water that you can make to bring with you to the party!
All you need is:
- 1 bottle chilled sparkling water – pick your favorite!
- 1 organic orange – cut into slices, then into quarters
- pomegranate arils
You can pre-slice the oranges to bring in a bag, and the pomegranate arils usually come in a cup in the refrigerated produce section at the store.
To make, simply place two or three pieces of sliced orange and a teaspoon or two of pomegranate arils into a fancy glass (with or without ice), and pour in the chilled sparkling water. Stir and sip to enjoy. Refill as you like!
Merry Christmas and Happy New Year to you and yours,
Donna Stephens, BCN, CNHP, LDHS
Vicki Kolbe BCHHP, CNHP, CLSC
The holiday season is the time for giving, and Donna has a special Christmas gift for you this year.
One of the greatest gifts we can experience and we can give others is the gift of wellbeing. This gift last long after the hustle and bustle of the holidays, long after the gifts are opened and the food is eaten, long after the joy of the holidays fades. Being “Well” allows us to pursue our dreams, love and care for those around us and enjoy the life we have been blessed with.
The biochemical analysis that Donna performs as part of the comprehensive healthy assessment is not only a great tool to determine your own personal chemistry; it is also a great tool to measure how well your body is responding currently to things like…stress, aging, diet, and the general process of living. Your body is never stationary; it is always in flux, adapting to your ever-changing environment. Not many of us are the same today as we were a year ago; this is just a fact of life.
To be of greatest benefit, it’s recommended that the biochemical analysis itself be repeated at least once per year. This allows us to recommend changes to support your body before something becomes a full blown health issue.
So, between now and December 24th, Donna is offering the Repeat 24 Hour Urinalysis kit to her clients for only $100 – a savings of $50. All you need to do is come by the office to pick up your kit by December 24th and you can choose to send it off any time after the holidays; then schedule your appointment to go over the results with Donna in either January or February.
The greatest wealth of all is your health. Take advantage of this special offer now and start off 2020 with a plan to feel your best in the new year!
Be Well,
Donna Stephens, BCN, CNHP, LDHS
Vicki Kolbe, BCHHP, CNHP, CLSC
When roasted in the oven, brussels sprouts become slightly sweet and nutty tasting. It only takes a few minutes to prepare the brussels sprouts, and they roast in about 35 – 40 minutes.
They’re perfect any time, but since Thanksgiving is next week, we thought you’d really enjoy this as a side dish to go with your Thanksgiving meal. The depth of flavor in the roasted brussels sprouts pairs well with our delicious Thanksgiving Stuffing Recipe. We’re also fond of this Guilt-Free Pumpkin Pie Recipe for dessert.
Roasted Brussels Sprouts Recipe
Ingredients
- 1 1/2 pounds Brussels sprouts – bottoms trimmed, and cut in half
- 3 tablespoons extra virgin olive oil
- 3/4 teaspoon Himalayan pink salt
- 1/2 teaspoon freshly ground black pepper
Instructions
- Preheat oven to 400 degrees.
- Wash brussels sprouts, trim off bottoms, and remove any yellow leaves.
- In a large bowl, toss brussels sprouts with the olive oil, salt and pepper; mix with a wooden spoon or your hands to coat well.
- Spread brussels sprouts on a large baking sheet and roast in the oven for 30 to 40 minutes (stirring once or twice) until crisp on the outside and tender on the inside.
- Taste and adjust seasonings. Serve immediately.
Wishing you and yours a healthy and Happy Thanksgiving!
Be Well,
Donna Stephens, BCN, CNHP, LDHS
Vicki Kolbe, BCHHP, CNHP, CLSC
Fennel…this humble vegetable is actually very versatile. An ingredient in Vicki’s very favorite minestrone soup recipe, it’s also quite an amazing substitute for celery – both in soups and raw recipes.
Here is a recipe from Vicki’s kitchen, and it’s mellow, creamy, and delicious. It totally warms you up on a chilly fall afternoon, and is delicious left over and reheated. Hope you try it and enjoy!
Creamy Fennel Soup
Ingredients
- 2 Tbsp avocado oil
- 2 medium fennel bulbs, tops and bottoms removed, sliced into 1/2” half-rounds and separated
- 3 leeks, white parts only, cleaned and sliced into 1/2” half-rounds and separated
- 1 medium yellow onion, peeled and diced
- 2 – 3 white or yellow carrots, peeled and cut into 1/2” rounds
- 1 – 2 cloves garlic, minced
- 1 tsp cumin
- Himalayan pink salt to taste
- freshly ground black pepper to taste
- 4 cups filtered water
- 1/2 cup coconut milk, full fat (we like Thai Kitchen Coconut Milk)
Instructions
- Heat the avocado oil in a medium sized soup pot then add the next four ingredients and sauté, stirring frequently, until the onion and leeks become translucent – about 5 to 6 minutes.
- Add the garlic and sauté for 2 or 3 minutes longer, until fragrant.
- Sprinkle in the cumin, salt and pepper and stir well to combine.
- Pour in the water, bring to a boil and reduce heat to low. Simmer over low heat for 15 to 20 minutes, until the fennel and carrots are tender.
- Remove from heat, and using either an immersion blender in the pot; or move cooked ingredients to a high speed blender and blend until smooth.
- Return the blended soup to the pot (if not using the immersion blender) and stir in the coconut milk to finish. Reheat gently; taste and adjust seasonings.
- Serve hot in either a bowl or mug. Yum!!
Be Well,
Donna Stephens, BCN, CNHP, LDHS
Vicki Kolbe, BCHPP, CNHP, CLSC
This is Part 2 of the series I’ve asked Vicki write. We are sharing some valuable information regarding the importance of our thoughts and how they impact our overall health and wellbeing. Part 1 was What Your Body Hears. Today our focus is on “Sticky” Thoughts:
“What are “sticky” thoughts? These are the negative thoughts that tend to automatically replay themselves over and over again in our minds, influencing us in ways we don’t necessarily even realize. It has been suggested that our negative thoughts tend to “stick” with us…like velcro, while positive thoughts have a tendency to be a lot more like teflon: they just slide right on through! It takes more effort to focus on the positive than on the negative.
If you want to know what your thought life is like, just listen to your words. What do you regularly say about:
- your current state of health and wellness?
- your current level of fitness?
- your current financial situation?
- your current job?
- your current living situation?
- your relationships?
The answer to this may actually reveal subconscious thought patterns and emotional blockages that are keeping you stuck. Emotional Freedom Techniques, Hemispheric Integration, Essential Oils, and Flower Essences are all natural tools and techniques that work together synergistically to help improve and restore balance to our way of thinking and make progress in areas where we may have been stuck for a long time .” ~ Vicki Kolbe, BCHHP, CNHP, CLSC
How might your thoughts be affecting your body’s ability to get well? No matter how much healthy food you eat or how many supplements you take, if your self-talk is harmful, you’re not going to experience the level of health and wellbeing that you desire!
I want you to experience the greatest level of wellbeing that you personally can, and know from years of experience that improving your self-talk will make the work you do with me all the more effective! Schedule a free 20 minute consultation with Vicki by calling 844-787-3935, Ext 1, or email us at frontdesk@purenwell.com for more information.
Be Well,
Donna Stephens, BCN, CNHP, LDHS