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Real Food Nutrition, Recipes From Scratch & Natural Living

Tag: healthy

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…

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 the meals we have together. If you’re dairy free, you likely know of the magic that is coconut cream. It’s the perfect substitute for dairy in recipes where you still want that creamy richness that most nondairy substitutes don’t really provide. My one hang up with it is that I don’t love having any coconut after taste. To my surprise, it actually blends in well to savoury recipes. Now, if you want the real deal you could definitely substitute that coconut cream out for sour cream, cream cheese, or heavy whipping cream. As always, my recommendation is to go for organic dairy if possible, the price difference is negligible in terms of organic foods, and it truly makes a difference.

Crockpot White Chicken Chili

June 10, 2020
: 4
: Easy
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This White Chicken Chili is slightly spicy, creamy, and a different twist on traditional chili. Keep it dairy free, or swap in sour cream, cream cheese, or heavy whipping cream for the coconut cream. To freeze this recipe, omit the coconut cream and stir in after thawing and reheating, before serving.

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Ingredients
  • 1 yellow onion, diced
  • 4 cloves garlic, minced
  • 1 tsp cumin
  • 1 tsp oregano
  • 1 tsp chili powder
  • 1/4 tsp cayenne or to taste
  • salt + pepper
  • 4 cups chicken broth or bone broth
  • 1 400ml/14 oz can white beans, drained and rinsed
  • 2 200ml/4 oz cans green chiles
  • 1 cup frozen organic corn
  • 3/4 cup coconut cream (solid cream scooped off the top of a can of full fat coconut milk)
  • 1 lb chicken breast
  • 1 head cilantro, chopped
  • 1 small red onion, diced
  • 1 lime, quartered
  • 1 jalapeno, sliced (optional)
Directions
  • Step 1 Place onion on the bottom of a crockpot, and top with chicken breasts.
  • Step 2 Season with cumin, oregano, chili powder, cayenne, garlic, salt, and pepper.
  • Step 3 Pour in broth to cover chicken breasts followed by beans, green chiles and corn.
  • Step 4 Turn crockpot on low for 4 hours.
  • Step 5 After 4 hours, using 2 forks shred the chicken breasts.
  • Step 6 Stir in coconut cream and serve.
  • Step 7 Top with cilantro, red onion, jalapeño if using, and a squeeze of lime.

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…

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 treats, and while I am definitely not one to turn them down, I do like to try and make healthier versions of my favourites at home. These sugar cookies are perfection. They taste like the real deal, with the buttery feel almond flour always provides.You could absolutely frost these, but I love them with just a sprinkle of raw cane sugar before baking.

Classic Sugar Cookies Healthified

December 14, 2019
: Easy
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This recipe also works by omitting the coconut flour, and adding an additional 1/2 cup of almond flour. Using refined coconut oil will keep this recipe dairy free, without adding coconut flavour.

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Ingredients
  • 1 1/2 cups almond flour
  • 2 tablespoons coconut flour
  • 1/4 cup organic refined coconut oil or grass-fed butter, melted
  • 3 tablespoons honey or pure maple syrup
  • 1 tsp vanilla extract
  • pinch of sea salt
Directions
  • Step 1 In a large bowl, whisk together almond flour and coconut flour with salt.
  • Step 2 Melt coconut oil or butter in a small saucepan, and pour into dry mixture. Add in honey or maple syrup, and vanilla.
  • Step 3 Stir together wet and dry ingredients.
  • Step 4 Form dough into a ball, and let chill in the fridge for an hour.
  • Step 5 Place parchment on counters, and add dough. Top with another piece of parchment paper, and roll dough out to 1/4 inch in thickness. Use cookie cutters to cut dough into desired shapes.
  • Step 6 Place cookie dough on baking sheet, and sprinkle with a small amount of raw cane sugar if desired. Bake at 350 for 7-8 minutes until lightly golden.
  • Step 7 Let cool slightly on baking tray, and move to cooling rack.
  • Step 8 Place cookie dough on baking sheet, and sprinkle with a small amount of raw cane sugar if desired. Bake at 350 for 7-8 minutes until lightly golden.
  • Step 9 Let cool slightly on baking tray, and move to cooling rack.
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…

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.

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