Soup Season

How to Pick out a Good Soup?

It comes down to being savvy with scanning the label and ingredient list. Bypass the claims and labels on the front of a product,, many of them are meaningless and are there to lure you into buying it. 

  • Seek a product with real food ingredients and avoid soups that have chemicals as the preservatives. 
  • Avoid soups that host common allergens and fillers like corn, maltodextrin, sugar, gluten, and soy. 
  • Boxed soups are sometimes better than the canned versions. Canned soups can come with toxins due to the packaging. Another option includes frozen soups. 
  • Choose broth and vegetable-based soups
  • Always have soup on hand. It’s a great resource when you are pinched for time or options when pulling a meal together. 
  • Don’t assume that organic soup is better than it’s the conventional counterpart. Review the ingredient list, opt for one higher in fiber and protein and lower in total carbohydrates. 

Favorite Brand:

Soup Formula: use this template when making a homemade soup

  • 1 carton bone broth, 3 vegetables, different colors (ex: cabbage, carrots, and broccoli), meat (ground meat, chicken breast, canned seafood) + spices, garlic, onion. Cook this on high for 4-6 hours, or on low for 6-8 hours (this is an option for when you turn it on in the AM and go to work). 
    • Lemon juice, thyme, s/p, bay leaf, cayenne
    • Or – lime juice, fish sauce, cayenne, form of soy sauce (tamari) and ginger. 

Upgrading soup:

  • Add in non-flavored collagen to hover around the goal of 25 grams of protein, supporting blood sugar control and weight loss. 
  • Add in your own bone broth. I will often do this, splitting a carton of soup, like lentil or split pea soup, mixing in 1 part bone broth to one part lentil soup. 
  • Slice and dice additional vegetables to add in, adding texture, fiber, and nutrients. 
  • Buy some fresh herbs to toss in once heated to enhance the flavor and comfort of the meal. 
  • Pair the soup with grain-free crackers to add crunch to your meal, a flax muffin or a small salad.

Recipe: Flaxseed “Grain-less” Granola

I picked up this recipe after reading “The Plan,” by Lyn-Genet Recitas. While I have modified the recipe to my liking, it was easy to make and currently my go-to afternoon snack. I mix about an 1/8 of the recipe with a clean protein powder/water drink and about 1/2 cup of frozen berries. This is a great snack on active days and when I know it’s going to be a later dinner. As it’s satiating, it’s a great balance for my blood sugar (to-date I’ve had type 1 diabetes for nearly 2.5 decades).

Curious to learn more about how I eat and how I maintain optimal blood sugars, check out my most recent published book. flax


  • 1 cup water
  • 2 cup whole flaxseeds
  • 1/2 T local honey
  • 2 tsp cinnamon
  • 1 tsp cardamom
  • 1 tsp vanilla extract
  • ½ tsp nutmeg
  • sea salt to taste
  • ½ cup raisins (optional – as noted, I prefer frozen berries)

Combine water and flax – let sit for 30 min. and mix again. Preheat oven to 275F. Add honey, spices, vanilla and flax together. Spread granola in thin layer on baking sheet and bake for 50 min. Reduce oven temp to 225F. Cut sheet o granola into clusters, flip and bake an additional 35 min., until thoroughly dry. Add raisins and store in airtight container. Or omit this step and add fresh or frozen fruit when enjoying the recipe. Have as a cereal with coconut milk or blend protein powder with water to increase the protein amount of the snack/meal. As a meal this makes 4 servings, as a snack, makes 8.

Recipe: Paleo Infused Thanksgiving Smoothies

Nothing tastier than enjoying the flavors and produce of the season. This month I have been experimenting with some of the beloved Thanksgiving spices in my morning smoothie. Enjoy.

Pumpkin Oat Protein Smoothie

Blend all the above ingredients. You may need to add more liquid depending on your blender. Once thoroughly blended add ½ T of cocoa nibs for a cocoa flavor and enhancement in texture.

Apple Pumpkin Protein Smoothie

Blend all the above ingredients. You may need to add more liquid depending on your blender. Once thoroughly blended add ½ T of cocoa nibs for a cocoa flavor and enhancement in texture.


Additional Tips:

If you want the smoothie to be sweeter, feel free to add more banana or vanilla extract. As well, with the flu season upon us, I more often than not, tear open 2 green tea sachets and add the ingredients in with the smoothie for an extra immune system booster. Last but not least – I often combine many of the ingredients the night before so breakfast can be whipped together effortlessly.

Need more smoothie ideas? Click here. 

Recipe: Sweet Potato & Asparagus Eggbake

Since I had Declan I have embraced the challenge of eating a healthy, protein-rich breakfast while trying to mend a waking, hungry baby. What’s my solution? I make some sort of vegetable-based eggbake on the weekend so I am ready to slice, reheat and eat each weekday.

Use this recipe for inspiration – I change up the ingredients each time.












  • 12 organic eggs (pasture-raised preferred)
  • 1 small carton of cage free egg whites (I do this to optimize the macro-nutrient ratio of the meal)
  • 2 small sweet potatoes, sliced in cylinders
  • 1 bushel of asparagus, chopped in 2 inch pieces (trim the ends)
  • 1 cup sliced mushroom
  • 2 cups spinach
  • 1/4 cup vegetable broth (gluten free)
  • 1/2 tsp baking soda
  • 1 bushel of fresh parsley
  • salt/pepper
  • coconut oil**






















Grease a Pyrex 9×13 (size of cake pan) with coconut oil. I do this by using a sandwich bag as a “glove” and scooping the oil out of the jar.

Preheat oven at 375F.

Layer the sliced sweet potato in the pan, then top the sweet potato w/ chopped asparagus, mushrooms and then spinach.

In a bowl whisk the eggs, egg whites, baking soda, salt and pepper, fresh parsley and vegetable stock.

Pour the egg mixture over the vegetables. Bake for 50-60 minutes, or until there is no liquid in the center. I usually test the “doneness” by poking a toothpick in the middle.

*If you want it to be more moist, I recommend adding 1/4-1/2 cup of organic heavy cream and/or some shredded cheddar cheese.

**Science-based information on the perks of coconut oil.

Nutrient-Dense, High Protein Breakfast Options

We all know plain scrambled eggs can do the job, but they get old. Here are a few thought starters to changing things up with your morning routine:


Starting with my personal favorite – protein cupcakes. And don’t let the wording confuse you. These cupcakes are not sweet, nor would you find them at a trendy bakery. These bad boys will keep you full till lunch and they are portable if you are short on time. Depending on your activity level have 2-3 Paleo Infused breakfast Muffins for breakfast and if you find you are still hungry pair them with some steamed vegetables or avocado. Check out the Paleo Infused Breakfast muffin recipe here. 


Super easy recipe, yet, I often find myself making these on the weekend. Details: 2 eggs, 1 small banana or 1/2 of a banana. Add spices if desired i.e. ginger, cinnamon. Mix ingredients thoroughly and cook 2 pancakes as normal.

Breakfast Tacos

Ground chorizo meat, fresh tomatoes and lettuce (butter lettuce) cups. if you want more specific here is another breakfast taco recipe.

Sweet Blueberry Sweet Potato

If you are an AM workout guru, some nice carbohydrates will help properly replenish your glycogen stores and help you feel good and recover for tomorrow’s sweat. This is an interesting breakfast idea, check out the recipe.

Fruit’n Eggs

Who says fruit only goes with parfaits or waffles? Not this girl. Throw some diced apple or sliced strawberries in your egg scramble. Perfect for times when you are craving something more sweet. If you really want to get creative, add some spices like cinnamon, clove, ginger, etc. Dried herb and spices are packed with antioxidants and nutrients, rounding our the meal with even more nutrition.

Breakfast Pizza

Keeping in theme of America’s favorite meal items, lets reform pizza to something that can fuel us properly and allow us to thrive. This is a great Meatza recipe.


Frittatas are making a comeback and they are perfect for those who want to make something in advance and have an easy re-heatable meal for mornings. These recipes look scrumptious: Egg and Sausage Frittata, Southwestern FrittataBrussels Spouts and Spinach Frittata

Homemade Trail Mix

Trail mix can be the perfect solution for a nutrient-dense meal in the morning, especially if you don’t have a problem over-consuming nuts. Here are 2 lovely recipes that use healthy oils and heating techniques, retaining the nutrition we need for optimal health. Sweet and Salty Trail Mix and Paleo Trail Mix.


So many options here and I find clients like to have smoothies as a structured meal, helping them to stay on tract. While there is some debate for protein powders, if I were to put one forward, I like the fermented goat protein from Tropical Traditions. That said, you judge what is best for you, some people may not need the protein powder and instead just use hemp seeds for protein and fat.

Creamy Chocolate 

  • 1 frozen banana
  • 1 cup of almond milk or coconut milk
  • 1/2 cup coconut water
  • 2 tsp of cocoa powder
  • 2 tablespoons of avocado

Cinnamon Banana Delight

  • 1 cup of coconut milk or almond milk
  • 1 small frozen banana
  • 2 egg yolks
  • 1/2 tsp of cinnamon
  • 1/4 cup of ice

Cocoa Coffee

  • 1 cup of coffee (cooled)
  • 1/2 small frozen banana
  • 1 tsp of cocoa powder
  • 1 tablespoon of almond butter
  • 1/2 cup of coconut milk or almond milk
  • Ice (3 cubes)

Berry Protein Blend

  • 2 scoops of protein powder
  • 1/2 cup of berries (your choice)
  • 1/2 frozen banana
  • 1/2 c of frozen or fresh spinach (alter serving size to less if frozen)
  • 3/4 cup of water