Asparagus Soup

1 tbsp of coconut oil

3 green onions, sliced – fresh from the garden!

3 small red potatoes, cubed– organic preferred

¾ of a bunch of asparagus, cleaned, broken into pieces

1 quart of organic chicken broth

½ cup of water


Melt coconut oil in soup pot over medium heat

Saute onions in pot

Add red potatoes, chicken broth, and water, bring to boil

Add asparagus when potatoes almost tender.

Blend with hand blender, food processor or blender. I kept the tips out of the blender step (that’s why you see chunks in the soup pot!)


asparagus 2aspargus 3asparagus 1

Fall Butternut Squash Soup

butternut soup 1

When the weather turns colder, I turn to more soups. I especially like making one on the weekend to take for my lunches at work that week. Here is one I whipped up recently:

  • 1 tbsp of coconut oil
  • 1 onion, sliced
  • 1 butternut squash, peeled, seeded and cubed
  • 1 carrot, chopped
  • 1 celery stalk, chopped
  • 1 apple, cored and sliced
  • chicken stock (reserved from my crockpot stock after roasting a chicken

butternut soup 2

  1. Melt coconut oil in big pot over medium heat.
  2. Add onion and stir frequently till soft, then add other vegetables as they get cut.
  3. Add the chicken stock to cover all the veggies and fruit.
  4. Bring to a boil and simmer until all veggies are soft.
  5. Remove from heat and blend with a hand blender or in batches in a food processor.



Recipe – Sweet potato & shrimp coconut curry

I made this last night by altering a couple recipes. It’s gluten-free, dairy-free and elimination diet approved!


  • 1 tbsp extra virgin coconut oil
  • 1 onion, finely chopped
  • 4 garlic cloves, minced
  • 1 tbsp minced gingerroot
  • 1 cup vegetable or chicken stock
  • 1 large sweet potato, peeled and cut into cubes
  • 2 chicken breasts, sliced into cubes
  • 1 cup cooked shrimp
  • 1 can coconut milk
  • 1 tbsp curry powder
1. In a large pot, heat oil over medium heat for 30 seconds. Add onions and cook, stirring until softened. Add garlic and gingerroot and cook, stirring, for 1 minute. Add vegetable stock, sweet potatoes, chicken breast cubes. Boil then cover and reduce heat. Cook until chicken cooked through and sweet potatoes soft.
2. Add shrimp, coconut milk and curry powder. Let simmer until warmed through.
3. Serve over cooked brown rice with a salad on the side.

Quinoa Dinner

Quinoa Dinner

1 cup quinoa – rinse with water

2 cups water

Bring water and quinoa to boil then simmer until cooked.

1 cup frozen peas (boiled)

2 garlic cloves minced (I use a zester to mince my garlic)

1 tomato diced

handful yellow beans (boiled)

1 tbsp extra virgin olive oil

Mix all ingredients together in one pot. Season with sea salt and pepper to taste. I took leftovers for my lunch too.

Simple Quinoa Salad

We had a great open house this past June and our recipes were a hit! Each of our practitioners brought a dish and we gave out the recipes to those in attendance. Here is Katherine Parent (our nutritionist’s) recipe. Her source is


  • 1 1/2 cups Quinoa
  • 3 cups water
  • 1 large handful fresh cilantro
  • 2 tbsp of olive oil
  • 1 avocado
  • 1 drizzle of honey or agave nectar (optional)
  • 1 1/2 cups grape tomatoes
  • 1 lemon or lime
  1. First, rinse quinoa thoroughly in a small strainer. Bring 3 cups of water to a boil. Put quinoa in water and reduce heat to simmer. Cover and cook until all water is absorbed (10-15 min).
  2. While quinoa is cooking, halve your tomatoes and cut up your avocado and cilantro.
  3. Once the quinoa is cooked, drizzle with olive oilk and agave/honey and sprinkle with salt and pepper
  4. Stir up the quinoa to release some heat and bring to room temperature.
  5. Sir in avocado, tomato and cilantro, squeeze your citrus over this, toss and enjoy!!

Christina’s Vegetable Bean Salad

My friend Christina Morris and I had a great lunch the other day to catch up and we love talking about nutrition and food. Here is one of her favourite recipes she wanted to share with us. Her website is

  • 1 red onion chopped
  • 1 can black olives
  • 2 celery stalks chopped
  • 1 broccoli head – washed – chopped into small bite size pieces
  • 1 cauliflower head – washed – chopped into small bite sized pieces
  • 1 can of favourite beans (chick peas)
  • 3 cloves of fresh garlic
  • Balsamic vinegar

All all ingredients into a salad bowl and then add the fesh cloves of garlic and balsamic vinegar and stir. Let set in refrigerator.

Optional – this salad is great over quinoa and add crrumbled goat feta (plain or cranberry).