Category: Dairy Free

Apple Squash Carrot Soup

12/24/2020

The dead of winter is upon us and this amazing warm and satisfying soup will protect you and give you everything you need on a cool evening.
Stolen from our HOLIDAY SURVIVAL GUIDE, designed to nourish and love on your throughout the holiday season, it will sustain you and get you back into shape to tackle all that comes your way.

WHAT YOU NEED: SERVES 2

1 tbs extra virgin olive oil
1 small onion, chopped
1 medium butternut squash, peeled and chopped
1 large apple, cored and chopped
2 carrots, chopped
2 tsp cinnamon, ground
1 tsp nutmeg, ground
2 tsp curry powder
1/2 tsp sea salt
1/2 tsp black pepper
3 cups vegetable broth
1/2 cup dairy-free milk of choice (unsweetened)

WHAT YOU NEED TO DO:

Create the soup base. In a large pot, adde the extra virgin olive oil. When the oil is hot, add the onion and saute for 2-3 minutes.
Add chopped butternut squash, apple and carrots, cinnamon, nutmeg, curry powder, sea salt and black pepper to the pot. Saute for 3-5 minutes.
Add broth to the pot and stir. Let it come to boil. Reduce heat and simmer 15 -20 minutes.
Make it creamy. You can use an immersion blender to make the soup smooth or blend the soup in batches using a stand up blender. When the soup is blended then add it back to the pot and add the dairy-free milk. Reheat the soup. Taste and adjust the seasoning as desired.

Holiday Survival Guide

0 Comments

Pumpkin Chocolate Chip Pancakes

12/17/2020

0 Comments

As the seasons collide, pumpkin spills over into the realm of chocolate in this recipe, stolen from our
LOVE YOURSELF SILLY WITH CHOCOLATE
FREE e-guide featured this month.
Gluten-free, Dairy-free, Sugar-Free
Means you can enjoy many of these little morsels without guilt.

LOVE YOURSELF SILLY WITH CHOCOLATE
FREE
DOWNLOAD
HERE

WHAT YOU NEED:

6 large eggs
2/3 cup pure pumpkin puree
2 tbs honey
1/2 cup almond flour
1/2 cup coconut flour
1 1/2 tsp baking powder
1 tbs pumpkin pie spice
1/3 cup dairy-free chocolate chips
1/8 tsp sea salt
3 tbs coconut oil, divided

Toppings:

1 banana, thinly sliced
1/3 cup pecans, chopped
sprinkling of dairy -free chocolate chips
drizzle of real maple syrup (optional)

WHAT YOU NEED TO DO:

Prepare batter: In a large mixing bowl, whisk the eggs, pumpkin puree, and honey until thoroughly combined.
In separate bowl, combine the almond flour, coconut flour, baking powder, pumpkin pie spice, chocolate chips and salt.
Add the dry ingredients to the bowl with the egg mixture and gently fold the two together until blended.
Heat one tablespoon coconut oil in a large griddle over medium heat.
Cook pancakes: When the griddle is hot, spoon 2-3 tablespoons per pancake and cook for 3 minutes on the first side, then flip and cook for another 2-3 minutes on the other side. Repeat this process with remaining coconut oil and pancake batter.
To serve, stack 2-3 pancakes per serving and top with sliced bananas, pecans, chocolate chips and drizzle of maple syrup, if desired.
Enjoy!

0 Comments

Acai Bowl

9/3/2020

0 Comments

Super healthy
Super delicious
Super fast.
This Acia Bowl hits all the right markers when it comes to fast and fabulous breakfast ideas.
You can find Acia powder at your local health food store. Packed full of antioxidants, low glycemic, may help to control cholesterol, and may have anticancer effects and can even help to improve brain function.
HELLO, big WIN-WIN here.
Watch out for hidden sugars when buying this product. You can always add healthy sweeteners later on if needed.

Gluten-free; High Protein; Vegetarian; Quick; May contain nuts
Serves: 1 Prep: 5 mins Cook: 0 mins
Nutrition per serving: 373 kcal; 5g Fats; 65g Carbs; 22g Protein

0 Comments

Breakfast Burritos

9/1/2020

0 Comments

Fast and easy and away you go.
Whip a few of these up when you do your meal prepping for the week. They will be ready to warm up and go for super, stress free mornings.

Dairy Free
Quick
Meal Prep Friendly
High Protein
Serves: 2 Prep: 5 mins Cook: 15 mins
Nutrition per serving: 518 kcal, 36g Fats, 31g Carbs, 20g Protein

0 Comments

MEDITERRANEAN TUNA SALAD

8/25/2020

0 Comments

Foods can help tame stress in several ways. Comfort foods, like a bowl of warm oatmeal, boost levels of serotonin, a calming brain chemical. Other foods can cut levels of cortisol and adrenaline, stress hormones that take a toll on the body over time. A healthy diet can help counter the impact of stress by shoring up the immune system and lowering blood pressure.

Serves: 2 Prep: 10 mins Cook: 0 mins
Nutrition per serving: 364 kcal; 17g Fats; 24g Carbs; 31g Protein

0 Comments

Food

Apple Squash Carrot Soup

Holiday Survival Guide

Pumpkin Chocolate Chip Pancakes

Acai Bowl

Breakfast Burritos

MEDITERRANEAN TUNA SALAD

Wendy Humphris ROHP

Archives

Categories

©2021 Wendy Humphris ~ Nutritional Solutions email: wendy@wendyhumphris.com text: (705) 918-6767 259 Eve Court, Chelmsford Ontario Canada P0M 1L0