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Real Food Nutrition, Recipes From Scratch & Natural Living

Author: Abbey Verigin

Single Serve Sangria [Low Sugar]
June 16, 2020

Single Serve Sangria [Low Sugar]

Honestly, it is pretty mind blowing to me that I have NEVER shared a cocktail recipe here on my website. I love a good cocktail and wine is one of my true loves, so naturally a wine based cocktail like sangria is a favourite. The…

Beverages, In The Kitchen
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by Abbey Verigin
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Healthy Greek Yogurt French Onion Dip
June 15, 2020

Healthy Greek Yogurt French Onion Dip

I’m on a roll here with dips, and after perfecting my healthy ranch, naturally I had to move on to a french onion dip. I am a dip person through and through. I know, not everyone shares this sentiment. Give me all the sauce, dips,…

Dressings, Dips & Sauces, In The Kitchen
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by Abbey Verigin
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The Best EVER Healthy Greek Yogurt Ranch
June 15, 2020

The Best EVER Healthy Greek Yogurt Ranch

I feel like in terms of food, ranch can be kind of controversial… you either love it or are repulsed. There is no in between. I LOVE a good creamy, homemade ranch… not so much the bottled stuff. The texture and ingredient lists generally throw me off and take me back to high school days when I’d have it with pizza all too frequently. No thank you. This dip is actually GOOD for you, packed with protein, healthy fats, and most importantly ingredients you understand. It holds up great in the fridge and just gets better and better as the flavours meld together. This is a great option to add to your meal prep rotation for salads, bowls or to make boring chopped veggies a little more exciting. The best part is because it is greek yogurt based, you can count it as a protein source and really enjoy a good amount of it, no skimping on a tablespoon. This recipe is a client favourite, and for good reason.

The Best Ever Healthy Greek Yogurt Ranch

June 15, 2020
: 4-6
: Easy
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If you can, opt for organic, grass fed greek yogurt. Regardless, make sure you choose an unsweetened option for this recipe. Full fat is ideal for the creaminess factor, but if you can’t track it down, nonfat works just as well. If you intend to use this as a salad dressing, use heavy whipping cream instead of mayonnaise, and increase to 1/2 or 3/4 cup. This will provide a thinner consistency and a dose of healthy fats since this recipe is not oil based.

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Ingredients
  • 1 3/4 cups greek yogurt
  • 1/4 cup avocado oil mayonnaise OR heavy whipping cream
  • 2 tbsp rice vinegar
  • 1 1/4 tsp garlic powder
  • 1 1/4 tsp onion powder or 1 1/2 tbsp dried minced onion
  • 1/2 tsp dried dill
  • 1 tbsp fresh chives, minced
  • 1 tbsp fresh parsley, minced or sub dried parsley
  • salt + pepper to taste
Directions
  • Step 1 Mix all ingredients together well and store in the fridge.
  • Step 2 You can enjoy this right away, but ideally let it sit in the fridge for a couple hours to allow the flavours to meld together.
  • Step 3 Generally, this will last until the expiry date of the yogurt.

Dressings, Dips & Sauces, In The Kitchen
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by Abbey Verigin
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Crockpot White Chicken Chili [Gluten Free + Dairy Free]
June 10, 2020

Crockpot White Chicken Chili [Gluten Free + Dairy Free]

I LOVE a good chili. Up until about a year ago I had never tried White Chicken Chili which honestly is a bit of a disgrace. Most recipes out there are filled with dairy, and my husband can’t tolerate it, so we avoid it for…

In The Kitchen, Soup
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by Abbey Verigin
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Classic Sugar Cookies Healthified [Gluten Free + Dairy Free + Refined Sugar Free]
December 14, 2019

Classic Sugar Cookies Healthified [Gluten Free + Dairy Free + Refined Sugar Free]

I’m not quite sure what Christmas would be without lots and lots of baking. Sugar cookies, shortbread, and ginger snaps all come out from hibernation, and nothing quite beats it. Around this time of year, everywhere we go there are tons of homemade sugar filled…

Baked Goods, In The Kitchen
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by Abbey Verigin
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Crockpot Creamy Chicken + Veggie Soup [Gluten Free + Dairy Free Option]
October 18, 2019

Crockpot Creamy Chicken + Veggie Soup [Gluten Free + Dairy Free Option]

Guess what season it is? If you’re thinking crockpot season, you’re right. The crockpot has barely left my kitchen counter, which I am totally okay with because crockpot recipes tend to be low maintenance and produce less dishes. Hallelujah. I really can’t ask for more than that considering I despise hand washing dishes. My husband has heard over and over that my dream kitchen would have multiple dishwashers for this very reason. Anyway, one of my favourite ways to utilize the crockpot is for soups. Nothing is quite as comforting as a hearty bowl of soup. I generally don’t follow much of a recipe, just toss in some chicken, tons of veg, broth, and seasonings into the crockpot, turn it on and hope for the best. This recipe turned out so well the first time I made it, that I made it twice more in a two week span. I think it speaks for itself.

Crockpot Creamy Chicken + Veggie Soup

October 18, 2019
: 4-6
: Easy
Print This

This recipe can easily be made on the stove. Simply cook the chicken, sauté the veggies, add the broth and seasonings and let it simmer. Shred the chicken before serving.

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Ingredients
  • 1 lb chicken breast (chicken breast tenders work really well here if you can find them)
  • 6 cups chicken broth
  • 1 white onion, diced
  • 4 carrots, diced
  • 4 stems celery, diced
  • 1/2 lb mushrooms, sliced
  • 2 cups kale, chopped
  • 4 cloves garlic, chopped
  • 1 tsp italian seasoning
  • fresh ground pepper
  • 1 can full fat coconut milk or 1/2 cup organic heavy cream
Directions
  • Step 1 In the bottom of the crockpot, lay down your onion, followed by the chicken.
  • Step 2 Top the chicken with carrots, celery, mushrooms, kale, garlic, italian seasoning, and pepper.
  • Step 3 Pour broth over the chicken and vegetables.
  • Step 4 Cook on low for 6-8 hours. Shred your chicken with two forks and mix well. Before serving, stir in coconut milk.

Crockpot Creamy Chicken + Veggie Soup [Dairy Free + Gluten Free]

Serves 4-6. This recipe can easily be made on the stove. Simply cook the chicken, sauté the veggies, add the broth and seasonings and let it simmer. Shred the chicken before serving.

  • 1 lb chicken breast (chicken breast tenders work really well here if you can find them)

  • 6 cups chicken broth (swap in bone broth for gut healing benefits and a protein boost)

  • 1 white onion, diced

  • 4 carrots, diced

  • 4 stems celery, diced

  • 1/2 lb mushrooms, sliced

  • 2 cups kale, chopped

  • 4 cloves garlic, chopped

  • 1 tsp italian seasoning (basil or rosemary work as well)

  • fresh ground pepper

  • 1 can full fat coconut milk (optional, could stir in 1/2 cup organic heavy cream alternatively)

  1. In the bottom of the crockpot, lay down your onion, followed by the chicken.

  2. Top the chicken with carrots, celery, mushrooms, kale, garlic, italian seasoning, and pepper.

  3. Pour broth over the chicken and vegetables.

  4. Cook on low for 6-8 hours. Shred your chicken with two forks and mix well. Before serving, stir in coconut milk.

In The Kitchen, Soup
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by Abbey Verigin
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Zucchini Oat Flour Muffins [Gluten Free + Dairy Free]
September 18, 2019

Zucchini Oat Flour Muffins [Gluten Free + Dairy Free]

Chances are if you have a garden of your own or know of anyone that does, you have more zucchini then you know what to do with. Every year comes the time when there is more zucchini than anyone can imagine using up. Our freezer…

Baked Goods, Baking, In The Kitchen
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by Abbey Verigin

Hi, I'm Abbey!

I am a Registered Holistic Nutritionist with a passion for helping people create sustainable health without over complicating nutrition. Given my holistic approach and much research, I know the impact that the products we use in our homes and on our bodies have on our health. Here I share simple recipes, non-toxic DIY projects, and evidence based nutrition information to help you lead a healthier, happier life.

Copyright © 2021 Abbey Verigin