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Real Food Nutrition, Recipes From Scratch & Natural Living

Recent Posts

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…

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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Creamy Cauliflower Soup [Gluten Free + Dairy Free]
December 30, 2019

Creamy Cauliflower Soup [Gluten Free + Dairy Free]

I often share my soup recipes on Instagram as I meal prep for the week. If you follow, you may notice a common theme that for most of my soups. I tend to follow the same process of roasting a bunch of veg, and blending with broth. This keeps it beyond simple, little hands on time, and roasting vegetables brings out so much flavour. This cauliflower is no exception, and it manages to be super creamy without any dairy.. though it doesn’t taste that way.

Creamy Cauliflower Soup

December 30, 2019
: 2-4
: Easy
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Using bone broth in this recipe is an easy way to increase the protein content of a veggie based soup. Sticking with vegetable broth will keep this recipe vegan friendly.

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Ingredients
  • 1 head cauliflower
  • 1 yellow onion
  • 4 cloves garlic
  • 1 tbsp avocado oil
  • 2 cups chicken bone broth
  • 3/4 cup full fat coconut milk
  • salt & pepper
Directions
  • Step 1 Break the cauliflower into florets and rinse well.
  • Step 2 Roughly chop the onion and garlic, and toss with cauliflower and avocado oil.
  • Step 3 Bake at 375 for 40-45 minutes until vegetables are golden. Let cool.
  • Step 4 Once cooled, blend cauliflower mixture with broth and coconut milk in a high speed blender or with an immersion blender.
  • Step 5 Season with salt & pepper to taste.
In The Kitchen, Soup
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by abbeyverigin
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Butternut Squash & Spinach Quinoa Casserole [Gluten Free + Dairy Free Option]
December 20, 2019

Butternut Squash & Spinach Quinoa Casserole [Gluten Free + Dairy Free Option]

I wait all year for squash season, and once it comes I find ways to put it into just about everything. I love butternut squash because it’s easy to track down, unlike some more obscure squash varieties, and it is so versatile. When the cold…

In The Kitchen, Mains
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by abbeyverigin
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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.

By:

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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Gluten Free Zucchini Muffins with Oat Flour
September 18, 2019

Gluten Free Zucchini Muffins with Oat Flour

Zucchini muffins are the perfect way to utilize the summer zucchini harvest. Made in one bowl with oat flour, these muffins are naturally gluten free with minimal clean up.

Baked Goods, Baking
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by Abbey Verigin

Hi, I'm Abbey!

I am a Registered Holistic Nutritionist with a passion for cooking from scratch and natural living. Here I share simple recipes from our small homestead kitchen along with food preservation and natural DIY projects to help you lead a healthier life.

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