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Real Food Nutrition, Recipes From Scratch & Natural Living

Tag: meal prep

8 Easy Meal Prep Tips | Practical Meal Prep
April 15, 2021

8 Easy Meal Prep Tips | Practical Meal Prep

Save money and eat well by using these 8 easy meal prep tips. Practical tips to help you save money and time. This post contains affiliate links, which means I make a small commission at no extra cost to you. See my full disclosure here. When…

Health, Nutrition
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by abbeyverigin
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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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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 weather hits nothing sounds as comforting as a casserole, so naturally I had to combine the two to make a casserole that is both healthy (unlike most) and delicious. Choosing quinoa as the base of this casserole provides a great source of plant based protein. To make this casserole dairy free, simply omit the cheese.

Butternut Squash & Spinach Quinoa Casserole

December 20, 2019
: 4
: Easy
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Ingredients
  • 1 cup dry quinoa
  • 1/2 lb butternut squash
  • 2 cups frozen spinach (3-4 if fresh)
  • 1 cup full-fat coconut milk
  • 1 egg
  • 1 tsp garlic powder
  • 1/4 cup shredded mozzarella
Directions
  • Step 1 Cook quinoa according to package instructions with broth.
  • Step 2 Use prechopped, or chop yourself, 1/2 lb butternut squash into 1/2 inch pieces.
  • Step 3 In a small bowl, whisk together egg, garlic powder, and coconut milk.
  • Step 4 Grease a casserole dish, and pour in quinoa.
  • Step 5 Add butternut squash and spinach. Stir together.
  • Step 6 Mix egg mixture into the casserole dish, and stir until evenly distributed.
  • Step 7 Top with mozzarella cheese.
  • Step 8 Bake at 375 for 40 minutes until casserole is well set, and cheese is browned.
In The Kitchen, Mains
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by abbeyverigin
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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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