3 Soul-Soothing Soup & Stew Recipes

Posted by Janelle Martel on

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Katherine & Ryan Harvey, authors of The Bare Bones Broth Cookbook: 125 Gut-Friendly Recipes to Heal, Strengthen, and Nourish the Body and owners of Bare Bones Broth Co. share 3 of their favourite recipes from the book.  These nourishing recipes are also freezable, making them a great thing to have on hand.

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COCONUT and LIME SIPPING BROTH

 

YIELD: 2 CUPS | PREP TIME: 10 MINUTES | COOK TIME: 5 MINUTES

 

We love using coconut milk in our cooking. Not only is it flavorful, but it’s also a great way to sneak healthy fat into your diet. Speaking to broth’s versatility, this recipe can be sipped like a hot beverage or used as a base for soup. If you want to make it into a meal, just add grilled chicken and mushrooms and you can have a healthy stew in under 20 minutes.

 

2 cups Chicken Bone Broth

¼ cup peeled and minced fresh ginger

1 cup coconut milk

Juice of 2 limes

1 teaspoon sea salt

IN a saucepan over medium-high heat, combine all the ingredients and bring to a simmer. Cook for 5 minutes, then transfer to a blender and blend until smooth. Alternatively, you can blend the mixture using an immersion blender or in a food processor.

STRAIN the broth through a fine-mesh strainer and serve, or cool, cover, and refrigerate it. The broth will last for up to 1 week in the refrigerator, or 1 year in the freezer.

LEMONGRASS-GINGER-CARROT SOUP

 

Serves: 4 to 6

Prep time: 15 minutes

Cook time: 35 minutes

 

This simple soup can be eaten hot or cold, in winter, or in summer. Many are aware of the healing benefits of carrots, mainly the antioxidant-rich carotenoids that are known to pack anticancer powers. We love them because they’re a simple and delicious food. Combine them with a hefty dose of gelatin-rich bone broth, a touch of lemongrass and ginger, and you’re left with a bowl of soup that beats any sugar-laden cold-pressed juice on the market.

 

Ingredients

2 tablespoons ghee or olive oil

1½ cups onion, peeled and diced

1½ pounds carrots, peeled and thinly sliced

2 tablespoons peeled and minced fresh ginger

One 2-inch-long piece lemongrass, pounded

4 cups Chicken Bone Broth

 

Method

In a large saucepan over medium heat, heat the ghee or oil. Add the onions and sweat until translucent, about 8 minutes, stirring occasionally.

Add the carrots, ginger, and lemongrass and stir to coat all of the vegetables with the ghee or oil. Reduce the heat to medium-low and cook for 10 minutes.

Add the broth and increase the heat to medium. Bring the soup to a simmer and cook until the carrots are tender, about 15 minutes.

Transfer the mixture to a blender and blend smooth, blending in batches if necessary. Season with sea salt to taste and serve immediately. Alternatively, you can refrigerate the soup for up to 1 week, or freeze it for up to 6 months.

 

CRISPY CHICKEN STEW with LEMON, ARTICHOKES, CAPERS, and OLIVES

 

Serves: 4

Prep time: 10 minutes

Cook time: 20 minutes

 

If you and your family enjoy Greek flavors as much as we do, then this stew will quickly become a favorite in your household. We love lemon, artichokes, and olives, so this dish just makes sense to us. We almost always leave the skin on our chicken thighs so we can render out some of the fat and crisp the skin to perfection.

Ingredients

 

1 tablespoon granulated garlic

1 teaspoon sea salt

1 teaspoon dried oregano

2 pounds bone-in, skin-on chicken thighs

2 tablespoons ghee or olive oil

½ red onion, peeled and chopped

2 garlic cloves, minced

¼ cup capers with brine

½ lemon, thinly sliced

¼ cup white wine

3 cups Chicken Bone Broth

2 cups canned artichoke hearts

1 cup kalamata olives

1½ teaspoons chopped fresh oregano

 

Method

In a large bowl, combine the granulated garlic, ½ teaspoon of the sea salt, and the dried oregano. Add the chicken thighs and rub the seasoning into the chicken until evenly coated; set aside. You can also cover and refrigerate the chicken thighs and marinate for 2 to 24 hours.

When you’re ready to cook the chicken, heat the ghee or oil in a cast-iron skillet or sauté pan over medium-heat.

 

Remove the marinated chicken thighs from the bowl and, using paper towels, pat the chicken thighs dry. Place the chicken thighs, skin side down, in the hot ghee or oil, spacing them evenly, and cook for 6 to 8 minutes, or until the skin begins to brown. Turn chicken thighs and brown on the opposite sides for 5 minutes. Remove from the skillet and set aside.

 

In the same skillet over medium heat, add the onion, garlic, capers, and the remaining ½ teaspoon sea salt. Cook for 5 minutes, stirring occasionally. Add the lemon slices.

Add the white wine and deglaze the skillet, stirring to loosen any browned bits stuck to the bottom . Bring to a simmer and let cook for 5 minutes.

 

Add the chicken broth, return the thighs to skillet, and bring to a simmer. Simmer for 5 minutes.

Add the artichokes and olives and continue simmering for 10 minutes.

 

Remove the chicken thighs from the skillet, pull the meat from the bones and roughly chop. Add the chicken meat back into the skillet and stir to distribute evenly. To serve, scoop the stew into serving bowls and garnish with the chopped fresh oregano.

 

The stew or any leftovers can be refrigerated for up to 1 week, or frozen for up to 6 months.

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Almond Joy and Ginger Cookies

Posted by Janelle Martel on

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Looking for a winter baking recipe that'll also nourish your body? Kate O'Donnell, author of "The Everyday Ayurveda Cookbook: A Seasonal Guide to Eating and Living Well" shares her recipe for Almond Joy and Ginger Cookies. 

 

Almond Joy and Ginger Cookies

Makes 12.  

I love a sweet treat, especially this time of year. I always bring a treat with me to a gathering, so I can enjoy something without white sugar and flour. I can digest a little of that stuff, but not a lot. This cookie recipe is my absolute holiday standby. For increased decadence, cacao nibs can be substituted with chocolate chips! 

These crunchy, chewy, flourless, sugarless almond joy cookies leave nothing to be desired. Fresh ginger adds a little kick and makes these cookies digestible. These are a great recipe to make for a holiday gathering, and will travel well.

 

Dry Ingredients

¾ cup almond meal

¼ cup unsweetened shredded coconut

¼ tsp baking powder

1/8 tsp salt

¼ cup sucanat or coconut sugar

2 Tbsp cacao nibs

 

Wet Ingredients

1 egg

1.5 Tbsp coconut oil

¼ tsp pure vanilla extract

1 tsp finely grated ginger

 

Mix the dry ingredients together.

Beat the egg with a fork until it expands.

Add the rest of the wet to the egg.

Add the dry to the wet just until it is mixed together.

Drop in 1 Tbsp balls, 2-3” apart on cookie sheet greased with coconut oil.  

Bake at 375 for 8-10 minutes.

Cool before removing.

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Self-Care for the Holidays

Posted by Janelle Martel on

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We all know how stressful the holidays can be.  And, when you're dealing with mental health issues or chronic illness, they can be even tougher. If you need a little extra help, you’re in luck! I spoke to Lene Anderson, author of Chronic Christmas: Surviving the Holidays with a Chronic Illness who says that it's especially important for people with invisible illnesses to practice self-care throughout the month of December to ensure that they have enough energy reserves to get everything done on their list and to avoid crashing and not be able to enjoy the big day.   In this post, Lene provides her tips for great self-care over the holiday season.

SELF-CARE FOR ENERGY MANAGEMENT

If you're someone who constantly tried to do too much over the holiday season, Lene stresses the importance of self-care. She suggests taking a day off and doing nothing but drinking tea, napping, and maybe taking a walk.  She acknowledges that it'll be tricky for the first few hours as you feel unproductive, but that if you're able to stick with it, it will get easier.  Eventually, you should be able to think more clearly about what is truly a priority in your heart, and where you really want to spend the time and energy you do have.  Lene stresses that you can't help other people - or put together a holiday celebration - if you don't help yourself first.

Lene also points out that holiday gatherings can be really draining for someone with chronic illness or mental health issues, which can be really stressful and guilt-inducing as you want to enjoy everything and spend time with your friends and family..  She suggests chatting with friends over Skype or the phone, because it's easy to say goodbye when you've had enough.  She also suggests working towards talking to having an honest conversation with friends and family about your limits, so you're able to enjoy holiday gatherings without feeling overwhelmed.

 

HOLIDAY SELF-CARE IDEAS

Lene's self-care ideas allow you to practice showing compassion to yourself and getting some rest while still enjoying all the season has to offer.  Try:

 

Let yourself sleep in an extra hour: Allow yourself a little extra time for rest one morning.  Set your alarm an hour later, and allow yourself to soak an extra hour of sleep.  Can't sleep in?  Lounge around in bed for an extra hour, meditating or reading a good book.

Curl up on the couch: Grab your favourite seasonal hot drink like peppermint hot chocolate or a gingerbread latte and put on your favourite feel-good holiday movie.

Quiet Time: If you find yourself needing a little quiet time, why not enjoy the holidays at the same time?  Listen to some soft Christmas music, light some candles, and turn on any Christmas lights while you sit.  If you're having trouble sitting still, grab a holiday colouring book and get creative while you sit.

Have a PJ Day! Declare a family pajama day: stay in your PJ's all day, don't go anywhere, and order in pizza for dinner. 

Get a massage: Make an appointment at your local spa for a massage; many spas also often offer holiday specials, which you can take advantage of to treat yourself.  Not only will you have a special time to relax, but the massage will also help to relax tense muscles, which is helpful if you have chronic pain or tend to get tight when you're stressed.

 

'TIS THE SEASON TO TREAT YOURSELF

 While we often think of the holidays as being a time to give back to others, it's also a time where you can be giving back to yourself, too.  Rather than making a list of all the things you "have" to get done during this season, try to make a list of the things that you would truly enjoy to do, like playing a board game with your family, going on a Christmas light drive, or making a favourite family holiday cookie recipe with your kids.  There's also no shame in picking up a gift for yourself while you're out shopping! Our Self-Care Gift Guide has a selection of gifts that are perfect for gifting to yourself.  

Visit Lene Anderson at YourLifewithRA.com 

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DIY Holiday Baths for Ultimate Self-Care

Posted by Janelle Martel on

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A nice, warm bath is almost synonymous with self-care, and is the perfect momentary escape during the busy holiday season.  Take things up a notch by using special, holiday-themed goodies in your bath.  These DIY recipes are easy (and making them is self-care on its own!), inexpensive and, if you have any leftover, also make great last-minute holiday gifts.

DIY Holiday Drink Bath Bombs // Ctrl + Curate

These creative, luxe bath bombs are inspired by your favourite holiday drinks: apple cider, peppermint hot chocolate, and eggnog. Ctrl + Curate's instructions make it easy to make one of each to enjoy throughout the holiday season.

Cranberry Coconut Salt Scrub // Kale & Caramel

A good body scrub is great for combating dry, winter skin and this cranberry coconut scrub smells amazing!  You can easily use leftover cranberries in this scrub for a festive holiday touch, while the coconut lets you take a little trip to the tropics.

DIY Festive Holiday Bath Salts // A Simpler Grace

Whether you're dealing with stress or chronic illness, bath salts are a must!  The Epson salts used in these is great for relieving muscle tension and reducing inflammation. These holiday themed bath salts use amazing and cozy scents like cinnamon, clove, and orange.

DIY Peppermint Bath Bombs // Making Lemonade Blog

Seasonal peppermint is great for cooling and invigorating, making popping one of these bath bombs into your tub a great way to feel refreshed.  

Gold, Frankincense, and Myrrh Bath Bombs // Humblebee and Me

Made with frankincense and myrrh, these bath bombs have gold mica in them for a luxe bath experience.

DIY Fizzing Vanilla Peppermint Bath Salts // Busy Being Jennifer

These fizzing bath salts combine the best of bath bombs and bath salts into one.  And, with peppermint and vanilla essential oils, they smell just like a candy cane.

DIY Shimmer Body Butter // Ms Quinn Face

After you're out of the bath, keep the experience going with this homemade shimmering body butter made with skin-nourishing coconut oil and your favourite lotion.  There's even tips for how to customize the shimmer for your skin tone to give you the perfect healthy glow. 

 

 

Not feeling creative?  We've got plenty of seasonal bath and body goodies in our Winter Indulgence Bonus Box!

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Self-Care Gift Guide

Posted by Janelle Martel on

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Whether you're picking up gifts for loved ones or a little something for yourself this upcoming holiday season, gifts that emphasize self-care are always a great go-to.  Here are some of our top picks:

                                                        Self-Care Solitaire    Establishing a good self-care routine can be difficult and sometimes overwhelming - which is the exact opposite thing that self-care is supposed to be!  This great deck of cards has self-care reminders on them to use as inspiration, plus you can also use the deck as a traditional set of cards.

                                                       Self-Care Solitaire

Establishing a good self-care routine can be difficult and sometimes overwhelming - which is the exact opposite thing that self-care is supposed to be!  This great deck of cards has self-care reminders on them to use as inspiration, plus you can also use the deck as a traditional set of cards.

                                                          Winter Indulgence Gift Box

                                                        Winter Indulgence Gift Box

For the ultimate in self-care this winter season, our gift box is the perfect pick!  It's filled with amazing self-care goodies from great brands like Florahue, Native Nectar Botanicals, Potting Shed Creations, and more, so everything you need for self-care is at your fingertips.

                                                                                                                          Happy Spritz Box Set

                                                                                                                        Happy Spritz Box Set

Aromatherapy products are perfect to create a great atmosphere. This set from Happy Spritz includes five of their best selling facial mists, made with 100% natural ingredients and free of alcohols, parabens, and synthetic preservatives.

                                          Sister Good Mermaid Mud Mask

                                        Sister Good Mermaid Mud Mask

The 10-15 minutes it takes for a face mask is absolutely perfect for a moment of self-care. This natural, vegan, and cruelty-free mask is made with delicious smelling cacao and activated charcoal and bentonite clay to pull toxins from your skin.

                                                     B Kind Lavender Himalayan Bath Salt

                                                   B Kind Lavender Himalayan Bath Salt

We're all about a good bath soak!  This version is made with mineral-rich Himalayan Pink Salt and calming lavender and makes a perfect gift.

                                                   Mindful Mandala Cards

Colouring is a great activity for relaxation and mindfulness, and this bundle from Mindful Mandala Cards is packaged in a pouch for perfect gifting.  The kit comes with 24 mandalas with a thoughtful saying on the other side, alongside with a tube of 12 mini coloured pencils. Plus, a portion of sales goes to supporting mental health and wellness programs.

                                                Link of Hearts Cuff Me with Love

This gorgeous brass bracelet is hand stamped with an inspirational message.  For every purchase, Link of Hearts with give a string of hope bracelet to someone suffering from depression or in need of inspiration.

                                         David's Tea Warm & Cozy Teas

There's something so soothing about a warm drink, and David's tea always has great gift options for the holidays.  This set in particular has really unique and delicious teas like Chocolate Covered Almond, Coffee Cake, and Apple Cider.

                                                                             Saje Aromagem Diffuser

                                                                            Saje Aromagem Diffuser

Diffusing essential oils is great for creating ambiance no matter what your mood or helping to manage symptoms like headaches.  This diffuser from Saje Wellness is beautiful enough that it's also a decor piece. 

                                                   Theo Holiday Collection

                                                  Theo Holiday Collection

Who doesn't love some good quality organic chocolate? This holiday pack from Theo chocolate features their 4 holiday bars: Peppermint Stick Dark chocolate, Nutcracker Dark Chocolate, Cranberry Orange Dark Chocolate, and Gingerbread Milk Chocolate. 

                                                          Sacred Arrow Rose Gold Diffuser Necklace

                                                         Sacred Arrow Rose Gold Diffuser Necklace

For aromatherapy on-the-go, diffuser jewelry is a great option.  We love this beautiful piece from Sacred Arrow because it just looks like a gorgeous piece of jewelry.  There's actually a piece on the nape of the neck where you apply the essential oils.

10008869_BlackWhitePlaidWomensSlipper-S-1450x1015.jpg

                                                    Tom's Vegan Slippers

Slippers are always a great go-to gift. These cozy ones from Tom's are vegan and can be worn both inside and outside, plus for every pair purchased, a child in need receives a pair of shoes.

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