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Zucchini Soup with Walnuts and Fresh Herbs…

Summertime brings an abundance of squash to local farmer’s markets and the produce section of grocery stores. 

Here’s a yummy soup recipe that makes use of zucchini, with a garnish of walnuts and fresh lemon thyme!

You will need just a few ingredients, and either an immersion blender or high speed blender. From start to finish, this recipe takes just about 30 minutes, and there will be left-overs, too!

Zucchini Soup with Walnuts & Fresh Herbs

Ingredients

  • 1 1/2 Tbsp avocado oil
  • 3 medium sized leeks, sliced (white part only)
  • 3 cloves garlic, minced
  • 6 medium sized zucchini, sliced
  • 2 bay leaves
  • 1 small bunch fresh lemon thyme, washed
  • 4 cups chicken bone broth
  • 1 can full fat coconut milk
  • Himalayan pink salt, to taste
  • Freshly ground black pepper, to taste

Optional Garnishes: 

  • 1/2 cup pan-toasted walnuts, chopped
  • fresh lemon thyme leaves

Instructions

  1. Thoroughly clean and prepare the zucchini and leeks. 
  2. Heat the avocado oil in a large pot; sauté the leeks over medium high heat until translucent, then add the garlic and continue to sauté for 2 to 3 minutes, until fragrant.
  3. Stir in the zucchini, the chicken broth, the bay leaves and the small bunch of lemon thyme. Bring to a boil, then reduce heat and simmer for 20 minutes.
  4. While the soup is simmering, toast the walnuts in a dry pan over medium high heat for 3 to 5 minutes, stirring frequently to avoid burning. Let cool slightly, then chop. Also, wash and dry the lemon thyme leaves, if you wish to use them.
  5. Once the vegetable are tender, turn off the heat and either use an immersion blender or place the soup into a high speed blender to puree until thick and creamy. Return to the stove, stir in the coconut milk, heat gently, and add salt and pepper to taste. 
  6. When ready to serve, scoop into bowls, top with garnishes, and enjoy!

Paired with a green salad, this will make a delicious summertime lunch or dinner.

Be Well,

Donna Stephens, BCN, CHNP, LDHS
Vicki Kolbe, BCHHP, CNHP, DHP

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Dreamy Onion Soup Recipe…

We’re definitely ready for spring to arrive; and even though it’s just around the corner, there’s still time for another delicious soup recipe to try on one of these chilly late winter or early springtime evenings.

This one is fairly easy to prepare; the longest part is sautéing the onions to caramelize them. Other than the patience for that, you’ll just need a few other ingredients and a blender to make a wonderful, creamy soup that is so dreamy you’ll want to make it on a regular basis. 

Dreamy Onion Soup

Ingredients

  • 4Tbsp avocado oil
  • 8 medium sized yellow onions, sliced (about 8 cups)
  • 2 Tbsp ghee
  • 1 tsp maple syrup
  • 1 tsp pink Himalayan salt
  • 2 tsp minced garlic
  • 1/4 cup coconut aminos
  • 6 cups chicken stock
  • 1 cup unsalted roasted cashews
  • 2 bay leaves
  • 1 Tbsp fresh thyme
  • freshly ground black pepper to taste

Instructions

  1. In a large stockpot, sauté the sliced onions in the avocado oil over medium heat. Stirring frequently, until the onions begin to brown. (about 15 minutes)
  2. Stir in the ghee, maple syrup, and salt, and continue to cook for about another 15 minutes until the onions are a deep, rich caramel color.
  3. Stir in the minced garlic and continue to sauté for another minute or two, until fragrant.
  4. Stir in the coconut aminos and 5 cups of chicken stock, and add the bay leaves and fresh thyme.. Bring to a boil, then reduce heat to a simmer.
  5. While the soup is simmering, pour the remaining cup of chicken stock into a blender with the 1 cup of cashews. Blend on high until thick and creamy.
  6. Remove the bay leaves from the soup, then pour in the creamy cashew mixture and stir well to combine. The soup will be thick and creamy. (You can always add a little extra chicken stock if it’s too thick for your liking.)
  7. Taste to adjust seasonings. Serve in bowls or mugs with soup spoons and enjoy!

Be Well,

Donna Stephens, BCN, CNHP, LDHS
Vicki Kolbe, BCHHP, CNHP, DHP

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Holiday French Onion Dip with Crudités…

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

  1. 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.
  2. 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.
  3. Serve along with a platter of prepared crudités; enjoy!

Be Well,

Donna Stephens, BCN, CNHP, LDHS
Vicki Kolbe. BCHHP, CNHP, DHP

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Roasted Brussels Sprouts…

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:

  1. Preheat oven to 425 degrees; prepare a medium size baking sheet by lining it with parchment paper. 
  2. 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.
  3. 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)
  4. 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 

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Why Choose the PRD?…

If you’ve wondered why the Pure Reset Diet might be the right choice for you, here are the top four reasons:

First and foremost, we provide direct one-on-one support throughout the duration of your PRD. We won’t let you go it alone.

Through check-in calls, personalized emails, and text messages, your PRD Guide will answer questions, offer guidance, and provide the support you need as you go through it.

Second, we offer a four week meal plan with accompanying recipes to get you off to a great start.

Shopping lists are also included, so you won’t have to worry about deciding what to shop for or what to cook for the first month of your PRD.

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Reset Yourself…

By Kristin Stephens, MS, NTP

The time in-between holidays can be one of uncertainty around food. There are often many parties and functions to attend with lots of temptations which could potentially throw you off your healthy eating plan.

Instead of trying to navigate each one independently, put a plan into action to cover your bases no matter what type of situation you’re faced with this holiday season.

Create Your Plan

This type of plan is called a Reset, and there are several ways you can do one. We recommend signing up for the Pure Reset Diet because it is a fully-formatted plan with recipes and shopping lists to help you get started and stay on course. You can also create a Reset plan with your own guidelines if you’d like.

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