Credit to Elise Burton
1Tbsp Olive Oil
1 Butternut Squash, peeled, seeded & cubed
1 Medium onion, chopped
1tsp Curry Powder
1tsp Brown sugar
1/4 tsp Cayenne Pepper
4cups Chicken or Vegetable Broth
1/4 35% cream (optional)
Salt and pepper to taste
1) In soup pot, heat oil and butter over medium-high heat. Add in squash, apple, and onion. Season with a pinch of salt and a little pepper. Cook for 5 to 10minutes until squash and apple begin to soften and onion becomes translucent.
2) Add curry powder , brown sugar, cayenne pepper and nutmeg to pot and gently toss with squash mixture. Cook for another 2 to 3 minutes to toast spices.
3)Add broth to the pot and bring to a gentle boil. Cover pot from heat and let soup cool slightly.
4) Using either a canister blender or stick blender, puree soup until completely smooth.
5)Return soup to pot and rehear on medium. Stir in 35% cream, if using. Season to taste with salt and pepper.
Enjoy as a great starter to a dinner, a light lunch or even a healthy snack.
Summer Strawberry Rhubarb Crisp
by Holly Nilsson
3 cups of Rhubarb cut into 1/2"
3 cups of sliced strawberries
1/3 cup plus 3 Tbsp all purpose flour ( could us almond flour)
2/3 cup of sugar
1/2 teaspoon cinnamon
3/4 cup rolled oats ( could use whole grain)
3/4 cup of brown sugar
6 Tbsp flour (could use almond flour)
1/2 tsp cinnamon
6 Tbsp butter ( if vegan can use coconut oil 3-4 tbsp)
1)Preheat oven to 375 degrees F
2) Wash and rinse rhubarb and cut into 1/2" pieces
3)Toss rhubarb with flour, sugar and cinnamon. Place in a 2qt baking dish.
4)In a separate bowl, combine topping ingredients with a fork or pastry blender.
Sprinkle over strawberry/rhubarb mixture.
5) Bake for 35 min. or until topping is golden.
6)Cool 5-10 min before serving. Top with ice cream or cream if you wish.
1) Eat lots of fruits and vegetables
Citrus fruits such as oranges, lemons, limes and grapefruits have high concentrations of Vitamin C (your body doesn't store vitamin C so you need to consume some every day).
2) Do physical activity, exercise regularly
Going on walks. Do fitness classes, yoga, gardening, dancing and more.
Exercise moderately 5-6 days per week. Exercise helps produce more of the blood cells that attack bacterial invaders therefore leading to less colds and sore throats compared to people who don't exercise.
3) Sleep 7-9 hours a night
Getting 7-9 hours a night
Having a sleep schedule will help, try to turn off your screens 1 hour before sleep, and keep your bedroom as dark as possible when your going to sleep.
4) Don't smoke
Smoking cigarettes, vaping, etc. They contain so many chemicals and you don't want them in your body. Not to mention affecting your lungs and can cause fatal diseases such as pneumonia, emphysema, and lung cancer.
5) Laugh more
Laughter can boost your immune system as well as your mood.
Try laughter yoga
Watch a comedy
Joke around with your friends
1) Be in the moment
3) Proper Alignment
4) Challenge Yourself
Panko Crusted Tilapia with Kale Chips and Greek Salad
Panko Crusted Tilapia (serves 4)
2 Tilapia Filets (or your favorite white fish) cut in half so 4 servings
Put Panko in a ziploc bag or bowl. Then in separate bowl beat egg. Dip Tilapia pieces in egg then in panko so it is fully covered. Then put on parchment covered oven tray/ baking sheet. Repeat until all pieces are done. You can add some garlic powder, salt and pepper.
Cook for 15min at 350 degrees, or until the panko looks golden brown.
One bunch of Kale (preferably organic)
2 TBSP of Olive Oil
(option to add 2 TBSP of nutritional yeast)
1/2 tsp or a couple of grinds of sea salt, or course salt)
Cut thick stalks out of kale leaves.
Coursely tear kale leaves. Clean kale in water and salad spinner. Transfer dry kale to a bowl. Add oil and nutritional yeast if using, and salt. Spread kale on baking sheet. Bake for around 15 min at 350 degrees. Watch so they don't burn but get crisp.
While tilapia and kale are cooking make salad dressing then Greek salad.
1/2 cup of olive oil
1/4 plus a little of balsamic vinegar
a pinch or two of :oregano, basil, garlic powder, and salt/pepper to taste
Set dressing aside.
Use a head or two of romaine lettuce, or whatever greens you have, spinach will work well. Cut and clean romaine lettuce, pat dry and add to a bowl.
Then add a handful or two of grape or cherry tomatoes. Cut up half a cucumber, add to bowl.
I like to add 1/2 a red, yellow or orange pepper cut up. As well as a little bit of purple onion cut small. Add feta cheese ( I like goat feta) and olives. If your family likes eggs you can boil an egg or two cut it up and add to salad. Add dressing and enjoy!