Spring into Soup with a Yummy Creamed Veggie Soup Recipe

I don’t know about you, but once May hits, I’m ready for energetic foods rather than the foods I’ve been eating in the dormant winter months. At this point in the month, I was hoping to really be enjoying our sprouted spring veggies, but at just 30-50 degrees in my area, that doesn’t seem to be happening.

My husband, Drew, and I just finished our yearly spring/summer move back to New York from Colorado. However, we’re not quite ready to hit the farm stands yet, so I decided to mix my veggies with a warm, delicious soup. In other words, it’s the perfect time to spring into soup!

I’m a big fan of Bob’s Red Mill Creamy Veggie Soup Mix. I like to refer to it as a one pot extraordinaire! In fact, it reminds me of my Great Grandma Becky’s amazing veggie soup. Even better – this mix is vegan/vegetarian, and one serving includes 11 grams of protein!

I use this soup mix and add veggie or chicken broth, my own fresh vegetables, milk, and some seasonings to make my Creamy Veggie Soup, and it’s absolutely delicious! It has become a staple in my kitchen at all times. Drew and both of my kids, Elly and Jack, ask for it when they’re coming down with colds or just need a little comfort. The full recipe is below. Keep in mind, this recipe is very easy to double.

Creamed Veggie Soup


1 cup Bob’s Red Mill Veggie Soup (rinse first in a colander)

3 cups of veggie or chicken broth

2-3 medium carrots, diced

2-3 medium celery stalks, diced

1 small onion

Optional: 1 cup of your choice of milk for blending (almond, coconut, or dairy)

1 cup of raw spinach

1 tablespoon of sea salt to taste

1 teaspoon of pepper


Mix the veggie soup mix with the broth for 30 minutes. Add the diced carrots, celery, and onion. Continue cooking for 30-45 minutes or until the ingredients are soft. Add 1 cup of raw spinach. The spinach will wilt. Cool the soup enough to blend it. Pour the soup into a blender and blend until smooth. If you’d like, you can add your choice of milk, but this is optional. Finally, season the soup with salt and pepper. Another option is to top the soup off with hemp seeds, almonds, goat cheese, or shaved parmesan cheese. It’s your choice.

The key when making this recipe is to be sure you get your greens into the soup and blend! I use spinach in this recipe because it’s is milder than kale. One serving gives you a good amount of antioxidants from the greens and lots of fiber and protein from the beans!

More Yummy Recipes

That’s all there is to it! Enjoy this time of year when the weather is a bit uncertain, and match your food to the seasons. It might say spring on the calendar, but sometimes, you still need some of that warm, winter comfort food!

Check out these posts for more yummy recipes:

For even more recipes, you can purchase my ebook full of delicious breakfast recipes. And if you want to go further with your SHIFT to a Simple Clean and Whole lifestyle, let’s work together!


The Future Of Simple Clean And Whole – (Plus: Banana Bread Recipe!)

I’m still on a high from the Day in the Life of Your Truth Retreat I hosted at The Treehouse in East Hampton this month. I was joined by 11 like-minded women who spent the day together finding their truths and laughing a lot!

During the retreat, we really connected the gap between understanding nutrition and emotional wellness. How can one have an effect on the other? It’s simple. When you’re ingesting preservatives internally (and that’s what the Standardized American Diet is full of), you’re more likely to spew them out externally in your relationships with yourself and others.

What does that mean? Think of it this way. Choosing to ingest Dunkin’ Donuts (or whatever your preservative-filled go-to dessert is) is like reacting to your spouse, friend, or child in a negative way. On the other hand, choosing to have a dessert that is made with natural ingredients is like giving yourself and others a big hug! Make sense?

Your first step to living Simple Clean and Whole is eating Simple Clean and Whole!

A Special Recipe from EatRealFoodNYC.com

The owner of The Treehouse is Heather Cox of EatRealFoodNYC.com. Heather is a renowned foodie who believes that life is about balance and food should be real, local, organic, and sustainable — the way nature intended it to be.

During the retreat, Heather prepared a delicious lunch for us and even showed us how to do it ourselves! She has some incredible recipes that are nutrient dense, and they taste damn good, too! Here is her recipe for Banana Peanut Quinoa Bread that I’m obsessed and honestly in love with:

Banana Peanut Quinoa Bread

1 ½ cups quinoa flour

2 eggs

2 tablespoons raw honey

1/3 cup coconut oil

3 Tablespoons peanut butter

3 bananas, mashed

Dash vanilla

Pinch baking soda

2 teaspoons baking powder

Pinch sea salt

  1. Preheat over to 350F (175C).
  2. In a medium bowl, beat the eggs and then add the honey, oil, and bananas.
  3. Add the flour, baking powder, baking soda, vanilla and salt, and mix together well.
  4. Spread evenly into a bread tin and bake in the oven for about an hour.
  5. Enjoy warm with a slab of ghee or coconut butter.

The Simple Clean and Whole Journey

Eating Simple Clean and Whole is not enough. It’s a start to living Simple Clean and Whole, but there is so much more to the journey!

The missing link is crossing that bridge into being curious about what makes you continue to have patterns, habits, and rituals that just don’t work for you anymore. Those patterns, habits, and rituals can be physical, like relying on empty nutrition (sugar, gluten, additives, and preservatives) that make you feel good through instant gratification, and they can be emotional, like staying in a relationship that’s toxic, self-sabotaging, and exhausting. Keep in mind, that relationship can be with another person or it could be the relationship you have with yourself.

If you haven’t downloaded my free ebook, Back to Basics, now would be a good time to do so. It will give you an opportunity to better understand and reflect on filling the gap between understanding nutrition and emotional wellness.

Your journey to live Simple Clean and Whole is an ongoing process. I know mine is! As I experience more, work with diverse clients, and see first-hand how the connection between nutrition and emotional wellness can be truly transformational to so many people, my focus has shifted a bit.

I’m moving away from individual cleanses and toward a much deeper practice of understanding the connection between distraction and truth. That’s the primary focus of my Simple Clean and Whole private coaching practice going forward. No, that doesn’t mean I’m abandoning cleanses! You have to clean out your gut to make room for the emotional work that comes with finding your truth. Cleanses are an important part of that.

My passion truly is to nourish others and myself at the same time with more than food. If you want to talk about how to find your truth and connect your nutrition and emotional wellness so you can feel healthier and happier than ever, schedule a free 15-minute consult with me to do some exploring.

As a busy mother of four small children, I became conditioned to put my needs on the back burner and lost a big part of myself. Working with Jen has restored my sense of self-worth and re-ignited my inner light. I was so afraid of seeming selfish, but with Jen’s guidance and living the practice with my kids the complete opposite has happened. My kids are feeding off my happiness and clarity and it’s contagious!

The Ugly Truth about Fat Free and Low Fat Foods (and a Delicious Treat Recipe)

Fat free, low fat, low calorie, and diet all sound like great terms, right? Choose the fat free option, and you’re making a better decision for your health. Wrong.

Most people don’t know that when a company puts a fat free or low fat label on a food package, they might be taking some of the fat out but they’re replacing it with something that could be even worse! Most likely, they’re adding preservatives like sugar instead.

What’s the benefit of fat free if the fat is replaced with something else that is as bad or worse like sugar?

You guessed it! There is no benefit. In fact, you might be doing more harm to your body than good.

The Myth of Fat Free and Low Fat

When you take the fat out of a food, you lose the flavor, and when you lose the flavor, companies lose money. Who’s going to buy cookies (or any food for that matter) with no flavor? The answer is no one, and if no one buys, the company makes no money and goes out of business. They have to make sure people keep buying, so they put in additives, flavoring, and loads of sugar.

And guess what happens next?

Loads of sugar causes consumers to want more. That’s because our bodies crave more sugar once we get started. It’s a vicious cycle that keeps companies in business. Once the consumer wants more sugar, they buy more unhealthy foods. The manufacturer sells more products, and all of the owners and stockholders are happy. In the meantime, consumers are suffering from weight gain, inflammation, and disease.

Stay away from Fat Free and Low Fat

My message to you is very simple. Stay away from fat free and low fat. Don’t be tempted by those package labels. Fat free and low fat do not equal healthy. They’re not a better choice!

Remember, fat free and low fat foods are filled with sugar, which drives us toward our cravings and tricks us into eating more and more. Ironically, fat free and low fat foods that are chock full sugar actually make us fatter because sugar converts directly into fat in our bodies!


Sugar Makes You Sick!

Think of sugar as a direct avenue into your fat cells causing those awful symptoms of bloat, weight gain, and those crazy mood swings! Don’t believe me? Here are some sugar facts:

  • Fat free mayonnaise is 23% sugar while whole egg mayonnaise is just 2.2% sugar.
  • Low fat yogurt is 15% sugar while full fat yogurt is just 4.7% sugar.
  • Barbecue sauce is a whopping 54% sugar. Mustard is less than 1% sugar.

Any product with more than 4.7% sugar includes added sugar. If you purchase foods that include less than 4.7% sugar, it’s natural, and that’s the better choice.

Read the Labels

Now that you know the ugly truth about fat free and low fat, you need to start reading labels before you purchase packaged foods. Label reading is key when it comes to making a decision of whether I’ll ingest foods or not!

Start by knowing some of the keywords you should look for and avoid purchasing foods that include these ingredients:

  • Corn syrup
  • High fructose corn syrup
  • Evaporated cane juice
  • Fruit pulp
  • Fruit puree
  • Fruit juice or fruit juice concentrate
  • Blackstrap molasses
  • Diastase
  • Treacle
  • Sorghum syrup

What do these ingredients have in common? They’re all unnatural forms of added sugar, and you’re likely to find them on the labels of fat free and low fat foods.

And beware—just because a label says “natural flavoring” doesn’t mean a thing. When “natural” is followed by “flavoring,” there is nothing natural about it at all!

3 Simple Tips to Eat Fat Free and Low Fat Naturally

My go-to practice for eating Simple Clean and Whole is this: NO FAT FREE OR LOW FAT. Here are three tips to help you do it, too:

  • Only eat foods with seven ingredients or fewer.
  • At least 80% of the foods you eat should come from healthy soil, sun, and water.
  • Stay on the perimeter of your supermarket for at least 80% of your food shopping as that’s where meats, produce, and dairy items are found. The other aisles are filled with boxed and other packaged foods.

Once you start to take sugar out of your daily life, your taste buds will shift, and I promise you’ll find the pure joy in the natural sugar that comes from fresh fruit!

A Delicious, Sweet Treat Recipe with Nothing from a Box

Speaking of sweet and natural sugar, I want to share a delicious recipe with you from Heather Cox at EatRealFoodNYC.com for Baked Cherries with Chocolate, Coconut and Almond Crumble. It’s so good!

Heather is also the owner of the Treehouse Retreats in East Hampton, NY where I’m hosting A Day in the Life of YOUR Truth Retreat in July. The retreat is already sold out, but stay tuned because I’ll offer more retreats in the near future. Be sure to follow the Simple Clean and Whole Facebook Page so you don’t miss anything!

Baked Cherries with a Chocolate, Coconut and Almond Crumble

(serves 2)

4 cups of frozen cherries

1 big tablespoon of cacao powder

1 cup of shredded coconut (I use unsweetened)

1 cup of raw almonds (you can use oats if you want to keep it nut-free)

1-2 tablespoons of honey

2 tablespoons of coconut oil

Dash of vanilla

Pinch of sea salt

  1. Preheat oven to 400F (200C).
  2. Arrange the cherries in 4 small ramekins and place in oven for about 15 minutes.
  3. Throw the nuts into a food processor and pulse until chopped but still crunchy.
  4. Add to a bowl with the cacao powder and coconut and mix together.
  5. Melt the honey and coconut oil over low heat until mixed. Pour into the dry ingredients and mix together.
  6. Pull the cherries out of the oven and evenly spread the mixture on top.
  7. Return to the oven and bake for another 10 minutes or until the top is crispy.
  8. Serve with a dollop of coconut cream or goat cheese.

That’s all there is to it! In less than 30 minutes, you’ll have a yummy treat without all of the