Creamy Wild Mushroom & Brie Soup

It’s no secret the canned cream of mushroom soup is horrendous for your health. Is there even any real food in there?? Here we have a much more flavorful and healthy alternative- great eaten on its own with a salad, or used as a replacement for cream of mushroom soup in your favorite recipes.

mushroombrie soup

Nom!

To add a wild twist to mine, I chose to use wild chanterelle mushrooms that I had frozen from last summer’s harvest. But you can use any mushroom you can get your hands on and it’ll still be wonderful! In place of the white wine I used my maple sap wine that we brewed with sap from the maples in our yard last winter. (wow that stuff is strong!)

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Ingredients:

  • 16-24 oz mushrooms
  • 2 tablespoons butter
  • 1 medium onion, diced
  • 2 cloves garlic, minced
  • 2 teaspoons dried thyme
  • 2 tablespoons of gluten-free flour
  • 1/2 cup white wine
  • 4 cups of vegetable broth
  • 6-10 ounces brie, rind cut off and cut into smaller squares
  • 1/2 cup heavy cream
  • sea salt and pepper to taste

Directions:

  1. Finely chop 3/4 of the mushrooms, and then slice the rest into thin pieces.
  2. Melt the butter in a pan over medium heat and add the mushrooms. Cook for about 5 minutes, stirring frequently.
  3. Add the onions, thyme, and garlic to the mushrooms and cook on medium heat for about 5 minutes, or until the onions are translucent.
  4. Add the flour and wine then cook for another 5 minutes.
  5. Add the milk and brie, and stir as until the brie fully melts.
  6. Separate the bigger slices of mushrooms, then puree the rest of it in a blender or food processor. Then add in the mushroom pieces for some texture, and enjoy!

Warmly,

Megan Normansell (Kerkhoff), CHC, AADP, CFH

Certified Holistic Practitioner/Holistic Nutritionist/Herbalist/Wild Edibles Guide

Follow me on Facebook and Instagram for more recipes and healthy living ideas!

Get Even Healthier!
Get the answers you’ve been searching for, and heal your body for good… naturally and holistically.  We have successfully helped thousands of people across the country live a healthier life than they ever could have imagined, and specialize in dozens of different health concerns. Curious? 
Schedule your complimentary consultation with me today! Read the incredible reviews we’ve received over the years here!

http://www.aayushealth.com     –     megan@aayushealth.com    –    920-327-2221

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Folate vs Folic Acid: Are you being duped?

Folate, or vitamin b9, is a water-soluble nutrient that was first discovered when it was found that brewer’s yeast (a source of b vitamins) could prevent anemia. Folate is essential for brain health, energy production, formation of red blood cells, immune system, protein metabolism, and regulation of homocysteine levels. It’s a coenzyme in DNA and RNA synthesis, so it is important for healthy cell division and replication. Folate is especially important during pregnancy as a deficiency can result in neural tube defects and/or premature birth. Pre-conception nutrition is important, because low folate levels BEFORE conception increases the risk of birth defects as well.  For men, women, and children, low folate levels can cause anemia, digestive problems, fatigue, prematurely greying hair, memory problems, insomnia, paranoia, anxiety, weakness, growth impairment, and depression.

Just a “little bit” pregnant with my daughter, Eliana

Now the big debate: is there a difference between folate and folic acid? The short answer is yes. Folate is the version of b9 that occurs naturally in foods. Folic acid is a synthesized version of the vitamin that will never be found in nature. Vitamins are always best when obtained from real, whole food sources. For some, particularly for those with an MTHFR genetic defect (fairly common), folic acid can mean trouble as it can be difficult to convert the synthetic version over to the usable form of the vitamin.

Now here’s where food & supplement companies trick you:

  1. Even if folate is listed on the nutrition facts, it’s not always actually folate. Manufacturers know ‘folate’ is something consumers are looking for, so they may list it as “folate (as folic acid).” If the nutrition facts list the form as ‘folate’ but you see ‘folic acid’ on the ingredients list, it is indeed synthetic folic acid. If you do not see the word ‘folic acid’ anywhere in those two spots, it should be the natural form of the vitamin.

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    “Early Promise Prenatal” Gentle Multiple

  2. A product labeled “all natural” or “organic” is not always 100% natural and not always using natural forms of the vitamins. Check your labels for ‘folic acid.’ Many “high quality” nutritional shakes, protein powders, and multivitamins tout themselves as being natural or whole food based, when the reality is they’re going the cheap route and using poor quality vitamins. Marketing, marketing, marketing.
  3. Whole foods don’t need vitamin fortification, because they are whole foods. The nutrients are already in there, in the perfect balance nature intended. When you see a food fortified with folic acid, it means it’s been highly processed and is most likely not healthy at all.

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    (real food tastes better anyways!)

Where CAN I get folate from?

  1. Genuinely natural multivitamin or folate supplements. Check out my list of some of my favorite multivitamins that only use the food-derived folate instead of folic acid.
  2. REAL FOOD! Really, this is always the best way. While supplements can be helpful (especially during pregnancy) they can never replace the ample vitamins, minerals, and phytonutrients that unprocessed food provides. While toxicity risk is low, it’s still near impossible to overdose on folate from foods (who accidentally eats 14 cups of broccoli??), where it’s easy to overdose with a supplement by taking just a couple too many pills. You can’t absorb one vitamin properly without all of the appropriate co-nutrients in balance, and this is where whole food always delivers. For example, the best food source of folate is lentils. Let’s look at the breakdown of the nutrient content of lentils- it’s about way more than folate! 26637747_10101947671173863_641004983_n

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    Data from USDA National Nutrient Database for Standard Reference Release 28, via “Nutrition Data” app

The best food sources of folate per 1 cup, according to daily value (DV):

  • Lentils (90% DV)
  • Pinto beans (74% DV)
  • Garbanzo beans (71% DV)
  • Asparagus (65% DV)
  • Spinach (65% DV)
  • Black beans (64% DV)
  • Navy beans (64% DV)
  • Kidney beans (57% DV)
  • Collard greens (44% DV)
  • Beet root (34% DV)
  • Split peas (32% DV)
  • Papaya- 1 whole (29% DV)

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    My “Fiesta Ranch” salad

If you want more in depth guidance to heal your body naturally, this is what I help people with every day! In my one-on-one personalized holistic health programs, we visit every area of your health in depth to ensure you accomplish all of your health goals permanently. My comprehensive programs give you the step-by-step nutritional changes, personal guidance, support, stress management, recipes, accountability, food sensitivity evaluations, and other tools necessary to make life-changing changes last a lifetime.

Contact me at 920-327-2221 or megan@aayushealth.com for your free consultation!

Warmly,

Megan Normansell (Kerkhoff), CHC, AADP, CFH

Certified Holistic Practitioner/Holistic Nutritionist/Herbalist/Wild Edibles Guide

Follow me on Facebook and Instagram

for more recipes and healthy living ideas!

http://www.aayushealth.com     –     megan@aayushealth.com    –    920-327-2221

Get your Sugar Detox on!

Sugar: the death of many a health goal. Whether you’re trying to lose weight, improve25593216_10101928426754833_1827350616_o digestion, keep your immune system strong, lower cholesterol, manage IBS, lower pain and inflammation, eliminate migraines, improve depression and anxiety, and so on… sugar makes it all so, so much harder. Studies have shown that white refined sugar is even more addictive than cocaine and heroin, so no wonder it’s so difficult to quit! Excessive sugar intake is now considered to be a public health crisis, for many reasons.

And “detox”… a word that some will scoff at. What do I mean when I say you can “detox” from sugar? Detoxification is defined as the process of removing toxic substances or qualities. Yes, white refined sugar is toxic, and yes we’re removing it. Yes, sugar addiction and cravings are toxic to your health, and yes we’re removing them. No, it won’t hurt, you won’t suffer, and you won’t hate me.

20 Reasons Why Sugar Ruins Your Health

  • Sugar can suppress the immune system.
  • Sugar interferes with absorption of calcium and magnesium.
  • Sugar can weaken eyesight.
  • Sugar can cause hypoglycemia.
  • Sugar can cause a rapid rise of adrenaline levels in children.
  • Sugar contributes to obesity.
  • Sugar can cause arthritis.
  • Sugar can cause heart disease and emphysema.
  • Sugar can contribute to osteoporosis.
  • Sugar can increase cholesterol.
  • Sugar can significantly increase risk of cancer.
  • Sugar can contribute to diabetes.
  • Sugar can cause cardiovascular disease.
  • Sugar can make our skin age by changing the structure of collagen.
  • Sugar can produce a significant rise in triglycerides.
  • Sugar can increase the body’s fluid retention.
  • Sugar can cause headaches, including migraines.
  • Sugar can cause depression.
  • Sugar can contribute to Alzheimer’s disease.
  • In intensive care units, limiting sugar saves lives.
(Adapted from 146 Reasons Why Sugar Is Ruining Your Health by Nancy Appleton, Ph.D.)

 

LETS BEGIN YOUR DETOX!

We will first want to identify all sources of white refined sugar in your diet. Read the ingredient listing on your labels. You’ll find sugar is lurking in everything from ketchup to yogurt, and there are countless trick names for white sugar. (evaporated cane juice or cane juice extract anyone?) Luckily there are many healthier alternatives. Is there sugar in your ketchup? Try buying an unsweetened version or crushing/pureeing fresh tomatoes instead. Sugar in your yogurt or almond milk? Buy an unsweetened version instead and sweeten with berries and/or a touch of honey.

You’ll find that choosing whole foods over processed foods (eg. oatmeal instead of boxed cereals) will make it much easier to avoid added sugar. Many of the “low calorie,” “low sugar,” or “sugar free” diet and snack foods on the market are chock full of junk that will not support your health or your goal of eliminating sugar. We also want to avoid chemical sweeteners as much as possible (such as aspartame & sucralose/Splenda), which may seem tempting when you are trying to avoid sugar. Not only are they all toxic to some degree, they will likely leave you craving more sugar later and this detox will be more difficult to accomplish. Studies have found that people who consume artificial sweeteners and “diet” foods tend to weigh more. And did you know that about 10% of people actually still get blood sugar fluctuations from synthetic sweeteners?

Now that you’ve identified the sugars, we need to identify the WHY. Why are you jonesing for it?

  1. White refined sugar is highly addictive. As you replace it with the gentle, whole food sweeteners we’re about to discuss, you’ll begin to escape its grip. When you consume sugar, do you tend to crave it again later in the day? Many do, and that’s the cycle we need to break. Once you’ve eliminated it entirely you can enjoy healthier versions of your favorite sweets, with complete control over your sugar intake, vs the sugar controlling you.
  2. Dehydration = Cravings. Sometimes sweet cravings are a sign of dehydration. Before you go for the sugar, have a glass of water and then wait a few minutes to see what happens.
  3. Eat sweet vegetables and fruit. They are sweet, healthy and delicious. Some examples of sweet vegetables include onions, sweet potatoes, rutabagas, parsnips, taro root, celeriac, yucca root, blue heirloom potatoes, and beets. The more you eat, the less you’ll crave sugar. These foods will give you a subtle sweetness, but are significantly lower in sugar. Your body says- hey, I got the right carbs & sugars I need… I guess I don’t want the unhealthy carbs & sugars as much! And because they are vegetables, they are incredibly nutrient-dense and have a healing effect on your body.
  4. 25589836_10101928431425473_1313811579_nExplore sweet spices & herbs. Fennel seed, star anise, allspice, coriander, cinnamon, nutmeg, anise hyssop, sweet cicely, cloves and cardamom will naturally sweeten your foods without the sugars. (and they all have great health benefits, some even used as medicines!)
  5. Use whole food sweeteners. Make the switch to the sweets that nourish you. Gentle sweeteners like maple syrup, brown rice syrup, raw honey, or maple sugar give you the flavors you need, but also supply essential nutrients. Honey for example has potent antimicrobial benefits and can be used for treating allergies, and maple syrup is a good source of b vitamins, manganese, and zinc. With this depth of flavor and nutrition you’ll find you need less of them to attain the same level of sweetness white sugar gave you in recipes. There are lots of really nice gentle sweeteners, I just like to look at where it comes from. If it takes lots of processing, solvents, bleaching, and the use of other chemicals to make it, then that’s a telltale sign that it’s not good for you. If it’s something you could easily make in your kitchen (we make maple syrup from the trees in our yard every year, for example), go ahead and eat it. When your favorite recipe calls for 1 cup of white sugar, use ½ to ¾ cup of maple syrup or honey instead. This allows you to enjoy small portions in moderation, without finding yourself desperately digging around for more sugar a few hours later.
  6. Get moving. Regular exercise will help boost mood, increase energy, balance your blood sugar levels, and alleviate stress and tension without medicating yourself with sugar.
  7. Add non-food sweetness to your life. Cravings for sweets aren’t always about food. When you are tired or stressed, your body will crave energy and comfort… and sugar is the quickest, easiest instant gratification that many of us find. Sometimes we are simply craving sweetness from other areas of our lives like relationships or hobbies, or we crave foods out of boredom or stress.
  8. Old habits die hard. Is there a food you just grab without thinking, or that is a part of your daily routine? Maybe a not-so-healthy favorite childhood dessert? Identify, address, and get guidance and support in changing that bad habit to a good one.
  9. Protein intake. Too little or too much protein (yes, as with any other nutrient you can overdo it and it’s more common than you think!) can result in cravings for sweets. This is a problem I help a lot of clients sort out. Some people do great with animal proteins, some need vegan or vegetarian proteins. Too many animal proteins like meat or dairy can mean less fiber in your diet, so portions, balance, and moderation is important for omnivores. Respect your body’s individuality and experiment.

For your first 3 days, indulge in all of the aforementioned foods as much as you need, but zero white refined sugar. Unbearable sugar craving? Eat a spoonful of honey. Or 8. Whatever you need to get through it. (YUM!)

Once you’ve accomplished all of this, your next step is to pare down your total sugar intake. Watch your portions. Even healthy sweets contain sugars that easily add up, so your next goal will be to get your total intake down to 40 grams per day. For a couple days, track your total grams. I recommend the myfitnesspal app, or use this website: http://nutritiondata.self.com/ to get nutritional information. To navigate the website, you will search for your food (or ingredients used to make your food) in the top search bar, locate your specific food, then record the total grams of sugar for your serving.

Some examples of sugar content:

1 tbsp raw honey: about 16 grams

1 tbsp maple syrup: about 12 grams

1 medium apple: about 14 grams

1 medium carrot: about 3 grams

1 medium sweet potato: about 6 grams

Where are you finding the majority of your sugar intake is coming from? How can you replace or reduce that particular food?

Ideally, you should be getting a total of at least 7 servings of fruits and vegetables daily. By aiming for 4-5 servings of vegetables, that will help to crowd any excess fruits you are getting. Did you know that each daily portion of vegetables reduces your overall risk of premature death by 16%, but each serving of fruit reduces your overall risk of premature death by only 4%?

You now have some great tools for beating that nasty little sugar bug! Remember- focus on adding in and creating abundance & variety, rather than focusing on restriction & denial. Vibrant health is a journey, not a destination- celebrate each day that you continue to make progress!

USEFORCOVERhairedit

If you feel you need more personalized and in depth guidance, this is what I help people with every day! Sugar intake is only one facet of health; in my one-on-one personalized holistic health programs, we visit every area of your life and health in depth, to ensure you accomplish all of your health goals permanently. Bad habits can be hard to overcome for good- but our comprehensive programs give you the personal guidance, support, recipes, accountability, and tools you need to make these and other positive changes last a lifetime.

JANUARY 2018: Don’t miss the 2018 Weight Loss Program!  90% of diets fail… do you want  to be one of those 90% or do you want the expert guidance necessary to be one of my success stories?

Contact me at 920-327-2221 or megan@aayushealth.com for your free consultation!

Warmly,

Megan Normansell (Kerkhoff), CHC, AADP, CFH

Certified Holistic Practitioner/Holistic Nutritionist/Herbalist/Wild Edibles Guide

Follow me on Facebook and Instagram

for more recipes and healthy living ideas!

http://www.aayushealth.com     –     megan@aayushealth.com    –    920-327-2221

 

 

MultivitaminGate 2017

24819192_10101910803122733_999548494_oWell, another one bites the dust. I was disappointed to wake up to the news this morning- supplement company Garden of Life (a brand I regularly recommend to clients) just sold out to Nestle. Corporate takeovers generally are followed by cheaper ingredients and lower quality standards, and in addition many people prefer to support smaller, family-owned companies. I do plan on closely watching any formulation changes with this brand, but this buyout has understandably left many consumers looking for alternatives.

While a multivitamin can never replace the phytonutrients and trace minerals found in whole food, a good quality one will certainly help fill any gaps in your diet. Maybe one day you simply didn’t eat enough vitamin C, or the next you were lacking in magnesium. If you are eating the standard American diet you will undoubtedly be deficient in nutrients, which can over time increase your risk of acute and chronic illness.

Finding a quality product can be difficult in a market flooded with junk, so here I comprised a list of some of the better multivitamins on the market. Many of these companies have a variety of products, from prenatals to 50 plus to kids vitamins. They are free of potentially harmful additives like synthetic vitamins, preservatives, artificial colors, titanium dioxide, artificial sweeteners, trans fats, etc.

Keep in mind everyone’s nutritional needs are different- some medical conditions make the body require less or more of certain nutrients, there may be food allergies/sensitivities, most drugs medications deplete certain nutrients, etc. So don’t hesitate to consult myself or another holistic nutritionist /herbalist for further guidance if necessary!

  • Vitalerbs or Kid E Mins by Dr. Christopher (the only one I’ve yet to find that only uses whole herbs to get the full spectrum of synergistic nutrients in the way nature intended, instead of using nutrients that are isolated and removed from food)
  • Thorne Research
  • Naturelo Whole Food Multivitamin
  • Smartypants Gummy vitamins (keep in mind gummies will not contain very many minerals and may be high in sugar)
  • Nature’s Dynamics Gummy
  • Dr. Mercola Whole Food Multivitamin
  • Megafood
  • Summit Nutrition Organic
  • MaryRuth’s
  • Innate Response

You should be able to find these at most local nutrition stores, and if they are not available most can be purchased online.

Warmly,

Megan Normansell (Kerkhoff), CHC, AADP, CFH

Certified Holistic Practitioner/Holistic Nutritionist/Herbalist/Wild Edibles Guide

Follow me on Facebook and Instagram for more recipes and healthy living ideas!

Get Even Healthier!
Get the answers you’ve been searching for, and heal your body for good… naturally and holistically.  We have successfully helped thousands of people across the country live a healthier life than they ever could have imagined, and specialize in dozens of different health concerns. Curious? 
Schedule your complimentary consultation with me today! Read the incredible reviews we’ve received over the years here!

http://www.aayushealth.com     –     megan@aayushealth.com    –    920-327-2221

 

The Best and Worst Protein Shakes

Artificial sweeteners like sucralose & aspartame are commonly used in protein/meal/energy shakes marketed as “low sugar” or “sugar free” and come with a slew of proven health risks, such as kidney disease, sugar cravings, weight gain, depression, ADHD, gastrointestinal problems, miscarriage, pre-term labor, infertility, etc.

The following companies use them in their products:

Herbalife

Thrive

Special K protein shakes

Ensure

Slim Fast

Medifast

BSN Syntha 6

Muscle Milk

Visalus Vi

Advocare

Check out the article below for other brands that have scored poorly, and some great recommendations for healthier alternatives.

http://www.eatthis.com/protein-powders

 

Megan Normansell (Kerkhoff), CHC, AADP, CFH

Certified Holistic Practitioner/Holistic Nutritionist/Herbalist/Wild Edibles Guide

Follow me on Facebook and Instagram for more recipes and healthy living ideas!

Get Even Healthier!
Get the answers you’ve been searching for, and heal your body for good… naturally and holistically.  We have successfully helped thousands of people across the country live a healthier life than they ever could have imagined, and specialize in dozens of different health concerns. Curious? 
Schedule your complimentary consultation with me today! Read the incredible reviews we’ve received over the years here!

http://www.aayushealth.com     –     megan@aayushealth.com    –    920-327-2221

Buttery Wild Mushroom Pilaf with Asparagus – Wild gourmet healing dinner for $.35 per serving!

 

SONY DSCTonight’s dinner is a lovely sprouted brown rice risotto with bits of peas and carrots, cooked with some chopped wild wood nettle, which can be used just as spinach or kale would but is much more nutritious. I sauteed the morels (can use any edible wild mushroom) until golden in a bit of butter and Himalayan salt.  Simply sub the butter for something like olive oil to make this vegetarian dish vegan. The pilaf is sprinkled with chives from my garden & flowers from the creeping charlie “weed” in my yard. A garnish of another delicious “weed” in my yard- goldenrod shoots.

Not only is this the type of gourmet meal you’d only find at an upscale restaurant, it’s more nutritious than just about anything you’ll find at a grocery store, and nearly free of cost. Every ingredient has healing properties! What is your experience with foraging- have you picked berries, morels, or asparagus? Let us know! If you’d like to learn more about wild food foraging, check out Wild Food Wisconsin & Aayus Holistic Health Services on facebook.  And helping people live healthier & happier and tackle even the trickiest health issues is my specialty as a naturopathic practitioner- don’t hesitate to contact me at megan@aayushealth.com for your free consult!

– – Goldenrod is good for colds, flu, inflammation, allergies (it’s an antihistamine, not an allergen), & UTIs.
– – Nettles are food for high blood pressure, kidney stones, allergies (also antihistamine), anemia, hay fever, are restorative, antihemorrhagic, nutritive, & promotes lactation & circulation
– – Morels are a great source of vitamin D, are anti-cancer & have been found to reduce the side effects of chemo/radiation
– – Asparagus is a diuretic, supports kidney function, prostate health, helps to prevent cataracts, supports the liver, supports sexual function & helps with muscle recovery
– – Brown rice is great for digestion and helps to normalize bowel function after diarrhea. It helps lower cholesterol, reduce risk of bowel cancer, lower diabetes risk
– – Chives are good for digestion, anemia, relieving gas, help prevent heart disease and stroke, and help your body to digest good fats.
– – Creeping Charlie is anti-inflammatory, anticancer, and has been used traditionally for ulcers, asthma, and clearing up skin. It can be used as a hopping agent to make beer.

Thanks for visiting!

Megan Normansell (Kerkhoff), CHC, AADP, CFH

Certified Holistic Practitioner/Holistic Nutritionist/Herbalist/Wild Edibles Guide

Follow me on Facebook and Instagram for more recipes and healthy living ideas!

Get Even Healthier!
Get the answers you’ve been searching for, and heal your body for good… naturally and holistically.  We have successfully helped thousands of people across the country live a healthier life than they ever could have imagined, and specialize in dozens of different health concerns. Curious? 
Schedule your complimentary consultation with me today! Read the incredible reviews we’ve received over the years here!

http://www.aayushealth.com     –     megan@aayushealth.com    –    920-327-2221

 

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My first morel of the year, used in my dinner! (it’s giant!!)

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The wild wood nettles

Creamy Wild Watercress & Nettle Soup

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watercress nettles motherwort catmint-w

Wild watercress and nettles are sprouting in Wisconsin, and they are quite the culinary treat!

High in calcium, iron, vitamin c, beta-carotene, magnesium, potassium, zinc, copper, vitamin E, vitamin K, lutein, b vitamins, and many more, watercress is rich in potent antioxidants that help to fight cancer. It’s been found to help smokers or those exposed to secondhand smoke excrete the toxins found in cigarettes from their urine in just 3 days.  It’s also good for liver problems.

Stinging nettles are my go-to safe alternative to allergy drugs. They help hayfever and any type of allergies, supporting the immune system and anti-inflammatory response naturally, instead of just covering up symptoms like drugs. This mint can be used for prostate problems, PMS, asthma, bronchitis, sciatica, tendonitis, multiple sclerosis, gout, hives, kidney stones, sciatica, high blood pressure, & eczema. Just about one cup of this veggie will give you half the calcium you need for the day, with good amounts of magnesium, manganese, iron, b vitamins, vitamin k, beta carotene, and potassium.

Both greens are excellent for treating anemia, purifying the blood, and for arthritis.   Note: Be careful not to touch the nettles without gloves- they bite!

Ingredients:

2 cups MSG-free vegetable broth

2 tbsp extra-virgin olive oil or organic butter

1 small onion, roughly chopped

1 bunch of watercress

1 bunch of nettles

2 medium potatoes, peeled & chopped

2 tbsp finely chopped fresh chives

¼ cup organic whole plain yogurt, extra to garnish (eliminate to make vegan)

Sprinkle of chives to garnish

Himalayan salt & black pepper to taste

 

Directions:

Bring the broth to a boil, and add the potatoes. Meanwhile in a large saucepan, heat the butter/oil over medium heat. Add the nettles, watercress, and onions. Turn heat down a bit and cook until the onions are translucent. Once your potatoes are tender, add the cooked greens mixture to the pot and boil for a couple minutes. Place in your food processor or blender and puree until smooth. Add the yogurt, then season to taste with the salt & pepper. Ladle into bowls immediately and enjoy!

Warmly,

Megan Normansell (Kerkhoff), CHC, AADP, CFH

Certified Holistic Practitioner/Holistic Nutritionist/Herbalist/Wild Edibles Guide

Follow me on Facebook and Instagram for more recipes and healthy living ideas!

Get Even Healthier!
Get the answers you’ve been searching for, and heal your body for good… naturally and holistically.  We have successfully helped thousands of people across the country live a healthier life than they ever could have imagined, and specialize in dozens of different health concerns. Curious? 
Schedule your complimentary consultation with me today! Read the incredible reviews we’ve received over the years here!

http://www.aayushealth.com     –     megan@aayushealth.com    –    920-327-2221