What a beautiful thought…we can be like sunshine for each other! Don’t forget to let your light shine!!
Be Well.
Donna Stephens, BCN, CNHP, LDHS
Vicki Kolbe, BCHHP, CNHP, DHP
Here’s a way to make eating your veggies a special treat this holiday season (or any time)! Our dairy free Holiday French Onion Dip with Crudités is perfect for munching, regardless of how many or few are gathering to celebrate.
Suggested crudités include: blanched asparagus; raw broccoli and cauliflower florets; cucumbers; carrots (rainbow carrots are extra special!); various colored bell peppers (red, orange, yellow, green); and radishes.
We’re sharing two options for the sour cream in this recipe: WayFare Vegan Sour Cream a plant-based, nut-free sour cream made from a base of organic butter beans and organic oats; and Kite Hill Sour Cream Alternative, with an almond/coconut base. Choose the one that will work best for your personal eating plan and enjoy!
Holiday French Onion Dip with Crudités…
Ingredients
- 1 cup dairy free sour cream (try WayFare Vegan Sour Cream or Kite Hill Sour Cream Alternative)
- 1/2 cup caramelized onions
- 1/4 tsp onion powder
- 1/2 tsp Himalayan Pink Salt
- Freshly ground black pepper
- 2 tsp chopped fresh chives
- A sprinkle of paprika for garnish
- Crudités (see above list for suggestions)
Instructions
- To prepare caramelized onions, thinly slice one medium sized yellow onion. Sauté in 1 TBSP organic avocado oil over medium heat until the onions caramelize. This will take about 15 to 20 minutes. Once they reach a deep, rich golden color, remove from heat and cool. When cooled, chop into smaller bits for the dip.
- Combine the dairy free sour cream, caramelized onions, onion powder, salt and pepper. Place in a serving dish and garnish with chopped fresh chives and a sprinkle of paprika.
- Serve along with a platter of prepared crudités; enjoy!
Be Well,
Donna Stephens, BCN, CNHP, LDHS
Vicki Kolbe. BCHHP, CNHP, DHP
If the only way you have prepared Brussels sprouts is boiling the frozen ones, we can’t wait for you to try this recipe! This is a simple, delicious way to enjoy fresh Brussels sprouts…on Thanksgiving, or any time! Roasting them brings out a sweet and nutty quality.
We recommend that you hand pick them, choosing the small to medium sized ones and making sure that they are firm and don’t have discolored leaves. Sometimes we find that Wegmans has small bags of organic ones that look fresh. Always check the expiration date to make sure you will use them before that date.
Roasted Brussels Sprouts
Serves 2
Ingredients:
- 2 cups of Brussels sprouts, washed and dried; bottoms trimmed
- Extra Virgin Olive oil – about 2 TBSP
- Himalayan Pink Salt
- Freshly ground black pepper
Instructions:
- Preheat oven to 425 degrees; prepare a medium size baking sheet by lining it with parchment paper.
- Prepare the Brussels sprouts by cutting them in half lengthwise; if they are a little large, cut them into quarters. They will cook more evenly if they are all about the same size.
- Place the Brussels sprouts into a bowl, drizzle with the olive oil, salt and pepper. Toss to coat well. (add a little more oil if they seem dry)
- Pour out onto the baking sheet and roast in the preheated oven for about 20 minutes. They should be tender and caramelized.
That’s it! You can use this same process with other veggies, as well. Happy Thanksgiving!!
Be Well,
Donna Stephens, BCN, CNHP, LDHS
Vicki Kolbe, CMGC, CNHP, DHP
It has been said that we are all either entering, in the middle of, or coming out of a storm in our lives. The journey through loss and grief is a universal yet highly personal experience…one that can be frightening, disorienting, and filled with great stress and feelings of uncertainty.
How do we define grief? An excellent definition is: “Grief is the conflicting feelings caused by the end of or change in a familiar pattern of behavior.” Russell Friedman
Clearly, we understand the grief associated with losing a loved one; but it also applies to the changes in life that each of us may go through, such as:
- health challenges, including serious diagnoses
- changing roles in life
- relocating
- job loss/career change
- retirement
- financial challenges
- loss of friendship
- separation/divorce
- changing schools
- loss of a pet
- more, including the current pandemic!
Further, people of all ages are affected by loss and need support as they process their emotions and try to move forward. Moved by the growing sense of loss and grief in our world today, Vicki has recently become a Certified Master Grief Coach and is able to offer holistic support to you or your loved ones on this journey so that you can find the calm in your storm. To find out more, we encourage you to call 571-364-5251 or 844-787-3935, Ext. 5 to schedule a free 20 minute consultation.
Be Well,
Donna Stephens, BCN, CNHP, LDHS
Vicki Kolbe, CMGC, CNHP, DHP
Also known as Magic Cookie Bars, these yummy paleo cookies are a better for you version of the original classic seven layer bars recipe…totally worth the extra effort and to be enjoyed in moderation, as with all things!
Better still, they’re paleo, gluten free, dairy free, and refined sugar free. You’re welcome!!
Paleo Hello Dolly Cookie Bars
Ingredients
Coconut milk caramel:
- 1 can full fat coconut milk
- 1/2 cup coconut palm sugar
- 2 tablespoons coconut manna (also called coconut butter)
- 1/2 tsp pure vanilla extract
Bars:
- 1 cup almond flour (we like Bob’s Red Mill)
- 1/2 tsp ground cinnamon
- 1/2 tsp Himalayan Pink Salt (fine)
- 3 TBSP coconut manna, melted
- 3/4 cup Lily’s Dark Chocolate Baking Chips
- 1/2 cup chopped walnuts
- 1/4 cup chopped almonds
- 1/2 cup unsweetened coconut flakes
Instructions
To make the coconut milk caramel:
- Heat the coconut milk and sugar in a heavy saucepan over medium heat, stirring often. When the coconut milk begins to boil, lower the heat and simmer for about 30 minutes to reduce the mixture by 1/3 to 1/2. Stir very often to prevent the sugar from scorching. The goal is to achieve a consistency similar to a thick condensed milk or caramel sauce. Once the desired consistency is reached, add the coconut manna and pure vanilla extract. Stir well to combine, and remove from heat; keep in a warm place.
To make the bars:
- Preheat oven to 350 degrees and line an 8×8” pan with parchment paper. Lightly grease with coconut oil.
- In a medium size bowl, mix the almond flour, cinnamon, salt, and coconut manna. Pour into the prepared baking pan and using your fingers or a spatula, press the mixture down into an even layer that covers the bottom of the pan.
- Sprinkle the chocolate chips, chopped nuts and coconut flakes evenly over the crust, then pour the coconut milk caramel over everything.
- Bake for 25 – 30 minutes until lightly browned.
- Chill in the refrigerator until completely chilled and set (about 60 minutes). Cut into bars and serve.
Enjoy!
Be Well,
Donna Stephens, BCN, CNHP, LDHS
Vicki Kolbe, BCHHP, CNHP, DHP
Our mission at Pure Nutrition + Wellness is to inspire and empower you to actively participate in taking control of your health, through natural and holistic means. Our featured quote by Ann Wigmore states it beautifully; the importance of your thoughts, decisions and actions as they relate to your health and wellbeing are not to be underestimated!
Once you realize that you want to improve your overall health and wellbeing and are ready to take the necessary action, how do you determine what will work well for you, personally? Maybe you’ve already tried some plans that weren’t as effective as you had hoped.
We believe in working with people as the unique individuals that they are! A great starting point for some may be a Simple Nutritional Assessment to help you understand what nutrients your body is missing and if the supplements you are taking are helping.
For others with multiple health concerns, a more in-depth approach like our Comprehensive Health Assessment is more appropriate for assisting you in resetting your health and overcoming chronic issues.
To learn more about our assessments, call us at 844-787-3935, Ext. 1 or email us at frontdesk@purenwell.com. We will be happy to schedule a Free 20 Minute Consultation that will help you take the best next step on your journey to wellness!
Be Well,
Donna Stephens, BCN, CNHP, LDHS
Vicki Kolbe, BCHHP, CNHP, DHP
Today we’re sharing another Pure Find: Miyoko’s European Style Cultured Vegan Butter with a hint of sea salt. Seriously. This could rock your world!!
Vicki found this at Wegmans in their Fresh Market, and it’s really yummy. It can be used in a variety of ways…just take a look at the label and you’ll see that it’s very versatile.
You can melt a little on your veggies, spread it on your gluten-free toast, bake with it, or even sauté with it (I mixed it with a little avocado oil ~ Vicki). We hope you try it and love it!
Be Well,
Donna Stephens, BCN, CNHP, LDHS
Vicki Kolbe, BCHHP, CNHP, DHP
You may have heard the saying, “You can’t pour from an empty cup.” It’s essential that we take best care of ourselves so we can enjoy our own lives and be of generous, loving service to others.
So, please take good care of yourself. It’s not selfish; it’s a wise investment of your time and resources. Be intentional about nurturing your body, mind, heart and spirit. The rewards are immense!
At Pure Nutrition + Wellness, we offer several ways to help you on your path to Self Care. A first step may be a simple Nutritional Assessment to help you understand what nutrients your body is missing and if the supplements you are taking are helping. For others with multiple health concerns, a more in-depth approach like our Comprehensive Health Assessment is more appropriate for assisting you in resetting your health and overcoming chronic issues.
To schedule a free 20 minute consultation to discuss which approach is right for you, please call 844-787-3935, Ext. 1 or email us at frontdesk@purenwell.com.
Be Well,
Donna Stephens, BCN, CNHP, LDHS
Vicki Kolbe, BCHHP, CNHP, DHP
We will be closed on Monday in observance of Labor Day. Have a safe and restful weekend and holiday!
Be Well,
Donna Stephens, BCN, CNHP, LDHS
Vicki Kolbe, BCHHP, CNHP, DHP
“I recently visited a friend who has cats…and I’m seriously allergic to them! Even though she put the cats in another room and made sure to vacuum and clean beforehand, I had plenty of Benadryl with me for the inevitable itchy, watery eyes and nose.
We had a lovely visit and it wasn’t until I was on my way home that I realized I hadn’t had any reaction to being in the house at all! I couldn’t believe it! Just another amazing benefit to working on my health and wellness with Donna.” V.K.
Are you interested in learning more about how Donna can help you? Schedule a free 20 minute consultation by calling 844-787-3935, Ext. 1 or by emailing us at frontdesk@purenwell.com!
Be Well,
Donna Stephens, BCN, CNHP, LDHS
Vicki Kolbe, BCHHP, CNHP, DHP