Green Bean & Saffron Lamb Stew

The authentic flavors of Morocco, bursting with flavorful superfood spices! Free of gluten, dairy, soy, nuts, grains, and a long-winded story about my childhood that forces you to scroll down for eight minutes before finally arriving at the recipe. So… enjoy! 😉

Ingredients:

• 2 tbsp extra virgin olive oil
• 1 lb organic lamb stew meat, cut into chunks
• 3 garlic cloves, minced
• ½ tsp sea salt
• 2 tsp ground turmeric root
• 3/4 tsp saffron threads
• ½ tsp ground black pepper
• 1 large onion, diced
• 3 stalks of celery, diced
• 3 large heirloom tomatoes, chopped with juice retained
• 1 lb fresh green beans, cut in half
• 1/8 cup chopped fresh mint
• 1 lime

Instructions:

1. In a large pot heat the olive oil over medium heat. Add the lamb, garlic, turmeric, saffron, onions, celery, salt and pepper. Cook for 10 minutes, stirring frequently.
2. Add the tomatoes with their juice and 1 cup of water, cover and cook for 40 minutes.
3. Add the beans and cook for another 15 minutes on medium heat.
4. Remove the pot from the heat and stir in the mint. Cut the lime in half, and squeeze all of its juice into the pot. Stir well and serve hot.

Warmly,

Megan Normansell (Kerkhoff), CHC, AADP, CFH

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

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

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

 

Copyright Megan Normansell 2019 All rights reserved. 

Avocado Quinoa Pilaf

This recipe is simple and easy, yet tasty and packed full of nutritious goodness. You can add any other fresh veggies from your garden or farmers market as well, such as fresh chopped kale or grape tomatoes.

Ingredients:

2 tbsp olive oil

1 cup chopped onion

1 tsp minced garlic

2 1/2 cups quinoa, soaked and rinsed ( I used a blend of both red and white)

3 cups vegetable or chicken broth

1/2 tsp Himalayan salt

1/2 tsp porcini salt (get mine here.… handcrafted with wild Wisconsin gourmet porcini!)

1 1/2 cups tomatoes, chopped

2 tbsp chopped fresh parsley

2 tsp chopped fresh thyme

2 tbsp lemon juice

4-6 oz feta cheese, crumbled

1 ripe avocado, chopped

1/3 cup cucumber, chopped

1/3 cup bell peppers, chopped small (orange, yellow, red, and/or green)

1 can hearts of palm, sliced into rounds

 

Directions:

Heat the olive oil in a saucepan over medium heat. Add onions and garlic, and cook for 5 minutes or until translucent.

Stir in the quinoa, broth, and salt.

Bring to a boil and then reduce heat to a simmer. Cook for about 15 minutes, or until all the liquid is absorbed.

Remove from the heat and stir in tomatoes, parsley, thyme, avocado, cucumber, hearts of palm, peppers, lemon juice and feta. Serve warm and enjoy!

Warmly,

Megan (Kerkhoff) Normansell, CHC, AADP, CFH

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

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

Interested in healing your body naturally?
Get the answers you’ve been searching for, and heal your body for good… naturally.  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

 

Copyright Megan Normansell 2019 All rights reserved. 

Maple Butternut Squash & Figs

Squash season is upon us! Butternut has always been my favorite, and I love finding creative ways to enhance its sweetness. Great for bones, eye health, blood pressure, this fall vegetable is chock full of antioxidants, phytonutrients, vitamins, and minerals. Just one cup of it provides you with 6.5 grams of fiber, 19% daily value magnesium, 12% daily value potassium, 41% daily value vitamin C, up to 20% daily value for most of your b vitamins, 163% daily value beta carotene, and more. Try this easy, nutritious dessert (or snack) with just 5 simple ingredients.

What you’ll need:

• 1 butternut squash (others like acorn squash work fine too!)
• real maple syrup
• cinnamon powder
• hemp seeds
• dried figs

Directions:

• Half or quarter your squash, remove seeds and fibrous pulp, and place it in a baking dish. Pour water in the dish.
• Bake the squash in the oven at 350 until it is easily pierced with a fork. Depending upon its size, this may take anywhere from 45 minutes to 90 minutes.
• When it’s fully cooked, peel the skin off and transfer to a bowl. Mash slightly.
• Drizzle lightly with your maple syrup and sprinkle with desired amounts of cinnamon and hemp seeds.
• Slice your figs and arrange on top. Serve warm. Enjoy!

Warmly,

Megan Normansell, CHC, AADP, CFH

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

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

Interested in healing your body naturally?
Get the answers you’ve been searching for, and heal your body for good… naturally.  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

 

Copyright Megan Normansell 2018 All rights reserved. 

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.

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!)

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 Nutrition/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

 

Copyright Megan Normansell 2018 All rights reserved. 

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.
   

   “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.
   

   (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! 
   

   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)
  

  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, CHC, AADP, CFH

Certified Holistic Practitioner/Holistic Nutrition/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

 

Copyright Megan Normansell 2018 All rights reserved. 

Cranberry Ambrosia Salad

Cranberry salad is always a Christmas tradition in my family. (Is it a midwestern thing?) I love playing with traditional recipes to make them healthier, so we can savor our favorite treats with more whole-food based nutritious ingredients. With better quality ingredients comes better flavor and guilt free indulgence. Enjoy!

Ingredients:

• 3 cups fresh Wisconsin cranberries (if you can’t find fresh, frozen works fine)
• 3/4-1 cup raw local honey
• 1 cup purified water
• 1 cinnamon stick
• 2 cups unsweetened organic Greek yogurt
• 2 cups small pineapple pieces
• 2 cups mini marshmallows (I use Dandies all natural)
• 1 cup chopped pecans
• 1.5 cups shredded coconut

Directions:

Mix the cranberries, half of the honey, water and cinnamon stick in a saucepan and bring to a boil. Turn the heat down and let it simmer for 10 minutes. Remove the cinnamon stick and cool completely. Combine the remaining ingredients (including the rest of the honey) with the cooled cranberry sauce and stir well. Let sit for at least 4 hours.

Warmly,

Megan Normansell, CHC, AADP, CFH

Certified Holistic Practitioner/Holistic Nutrition/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

 

Copyright Megan Normansell 2018 All rights reserved. 

Decadent Raw Chocolate Chia Pudding

Raw, unprocessed cacao is as healthy as it gets- and this is exactly what all chocolate starts out as. In its unprocessed form, it contains a plethora of nutrients that are lost during the processing into dark or milk chocolate. Not only are the candy bars you see today devoid of cacao’s nutrients, they have unhealthy additives like white sugar, artificial flavors, and trans fats added to them.

So why not get the benefits of the real stuff and make your own sweet treats? Raw cacao, usually sold as nibs or a ground into a powder, has some really powerful health benefits. According to studies published in “Journal of the American College of Cardiology” and the “Journal of Internal Medicine.”, it reduces your risk of stroke and heart attack. Cacao is rich in polyphenols, which serve as antioxidants and inhibit blood platelets from forming a clot. This superfood has been shown to lower your LDL (bad cholesterol) while raising your HDL (good cholesterol). It is rich in resveratrol, a powerful antioxidant, and phenethylamine, the “love” neurotransmitter, that boosts mood and libido. Cacao’s high chromium and coumarin content help to balance blood sugar, prevent diabetes, and promote weight loss. Do you ever get chocolate cravings? This could indicate a magnesium deficiency- add in some raw cacao to get your magnesium fix!

Decadent Raw Chocolate Chia Pudding

Ingredients:

1 cup flax, macadamia or almond milk (or whatever you prefer!)

1/3 cup chia seeds (heaping)

1.5 tbsp maple syrup (grade B if possible)

1.5 tbsp raw cacao powder (I use this brand from Amazon)

¼ tsp real vanilla extract

Directions:

In a small bowl, mix together the milk and chia seeds. Let sit for about 10-20 minutes, mixing occasionally, until it turns into a gel. Add in the maple syrup, cacao powder, and vanilla. Sprinkle with raw berries if desired. Serve cold and store leftovers in the refrigerator.

*Not a fan of chocolate? Hold the raw cacao and add a bit more vanilla and some fresh berries. (as pictured on right)

Warmly,

Megan Normansell, CHC, AADP, CFH

Certified Holistic Practitioner/Holistic Nutrition/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

Copyright Megan Normansell 2018 All rights reserved. 

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

 

Tonight’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 Nutrition/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

Copyright Megan Normansell 2019 All rights reserved. 

 

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

The wild wood nettles

Creamy Wild Watercress & Nettle Soup

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 via urine more rapidly.

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 plant has been 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 great for anemia, helping support detoxification and liver health, 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 Nutrition/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

 

 

Copyright Megan Normansell 2019.