Simple Roasted Tomato Soup (Easy, Vegan + Healthy)

When it comes to easy and nutritious, nothing comes closer than this simple roasted tomato soup. Not only is it full of phytonutrients from tomatoes, onion, and bell peppers, it’s also a great warm weather soup or cold-weather comfort food.

Simple Roasted Tomato Soup

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Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
Yield: 8 1x
Category: Main Course

Ingredients

Units Scale

2 28 oz Canned tomatoes (Italian, San Marzano)
1 yellow onion (loosely chopped)
1 red bell pepper (chopped and de-seeded)
3 TBSP olive oil
1 1/2 tsp salt (to taste)
1 1/2 tsp black pepper (to taste)
3 garlic cloves (chopped)
5 cups low-sodium chicken broth (or vegetable broth for vegan version)
2 TBSP fresh basil (chopped)
2 TBSP fresh parsley (chopped)

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Instructions

Drizzle olive oil in large pot over medium-high heat. Add onions and bell pepper and cook until tender.
Add garlic and cook about 5 more minutes.
Pour canned tomatoes into a high-powered blender. Add onion, pepper, and garlic mixture.
Pulse until smooth, then pour back into large pot. Add broth.
Simmer soup about 5 minutes, then add basil and parsley.

Notes

Notes:

Top with organic sour cream or plant-based sour cream (optional).

Add a grilled cheese sandwich with grain-free bread (optional).

Turkish Red Lentil Soup

When it comes to creamy soups for fall and winter, this Turkish Red Lentil Soup is just the thing to warm you up AND fill you up!

The lentils and rice give a ton of fiber and complex carbs while the tomatoes give a boost of vitamin c and lycopene.

And with a vague mint and spicy note, it’s perfect!

*Serve with gluten-free whole-grain crackers and a dollop of organic sour cream (or dairy-free sour cream) to finish it off!

Turkish Red Lentil Soup

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Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Yield: 6 1x
Category: Main Course

Ingredients

Units Scale

2 TBSP olive oil
1/2 onion (diced)
1 clove garlic (minced)
1/4 cup diced tomatoes (canned, drained)
5 cups chicken stock (vegetable for vegan option)
1/2 cup red lentils
1/2 cup basmati rice (or wild or brown)
2 TBSP tomato paste
1 tsp paprika
1/2 tsp red pepper flakes (optional)
1 TBSP mint leaves (dried or fresh)
1/2 tsp salt (to taste)
1/2 tsp black pepper (to taste)

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Instructions

Heat olive oil in a large pot over medium-high heat. Cook onion until clear, then add the garlic and cook about 2 minutes.
Add the tomatoes, chicken stock, lentils, rice, tomato paste, paprika, red pepper flakes, and mint. Bring to a boil, then reduce heat to medium-low and cook until the lentils and rice are cooked through (this will take approximately 30 minutes).
Pour entire pot into a high-powered blender and pulse into a puree.
Pour soup back into pot and simmer, adding salt and pepper to taste, until time to serve.

Red lentil soup vegan gluten free healthy easy

Lavender Lullaby Mocktail

By far one of the coolest things to trend in the last couple years is the love of mocktails–hence special months like Sober October and Dry January–so that we can enjoy special treats without the guilt like this sleep-inducing Lavender Lullaby Mocktail.

Don’t be intimidated by the lavender… this is just one of many new types of drinks and mixers more crafty than our Boonesfarm predecessors. 😁

The lavender in this craft lavender mocktail isn’t overwhelming; but it is known to induce calmness and help some sleep. Which makes it the perfect post-dinner treat.

**One thing I will caution: Not all lavender sodas are sugar-free, EVEN if they say ‘dry’!! Check the label to ensure you’re getting sugar-free to keep your mocktail anti-inflammatory, low-carb, and keto!

Lavender Lullaby Mocktail

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The lavender in this craft lavender mocktail isn't overwhelming but is known to induce calmness and help some sleep. Which makes it the perfect post-dinner treat.

Prep Time: 5 minutes
Total Time: 5 minutes
Yield: 1 1x
Category: Drinks

Ingredients

Scale

1 bottle dry lavender soda (*Make sure it's 'diet' or 'sugar-free'!)
2–3 basil leaves (muddled)
1 TBSP lemon juice (fresh is best)
2 drops liquid stevia (or use 1–2 tsp erythritol (Swerve brand is great))

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Instructions

Fill glass with ice. Fill a highball glass with ice.
Muddle basil. Place muddled basil in glass.
Pour lemon juice + sweetener. Pour in lemon juice and drops of stevia (or other sweetener).
Fill with lavender soda. Fill the glass with lavendar soda.
Garnish + enjoy! Garnish with basil if you need more fragrance. Enjoy!

Cucumber Cherry Lime Mocktail

What a better way to celebrate summer than to use in-season ingredients that have the bonus of giving us better sleep — like this Cucumber Cherry Lime Mocktail!

Although this craft mocktail contains cherry juice, which is essentially straight fructose, the cucumber’s fiber will help blunt the blood-sugar spike. Also, tart cherry juice has mega phyto-nutrients and antioxidants!

{If you’re diabetic or pre-diabetic, please be smart about consuming drinks with fruit juice. This is technically sugar free, but that only means ‘added sugars’. The fruit juice still contains fructose!}

Cucumber Cherry Lime Mocktail

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Prep Time: 7 minutes
Total Time: 7 minutes
Yield: 1 1x
Category: Drinks

Ingredients

Units Scale

1/3 cup cucumber (peeled and chunked)
1/8 cup tart cherry juice (Montmorency cherry juice)
1/8 cup lime juice (fresh is best)
4 oz seltzer water (plain, unflavored)

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Instructions

In high-powered blender cup, place cucumber chunks, cherry juice, and lime juice.
Pulse 20-30 seconds until completely smooth.
Pour into glass over ice cubes.
Fill with seltzer water and serve.

Cherry Sour Mule Mocktail

An amazing way to celebrate cooler weather and earlier nighttime hours is to combine tart cherry (for its sleep-inducing properties) with a Moscow mule to make this delectable Cherry Sour Mule Mocktail.

Although this mocktail is technically sugar-free, it does have tart cherry juice in it, which is basically straight fructose. Tart cherry juice does have less sugar than other cherries, so pay attention to the type you’re buying (it will say Montmorency cherry juice).

So if you’re able to have a bit of sugar and need a boost in sleep, this Cherry Sour Mule Mocktail could be the perfect warm-weather after-dinner beverage!

Cherry Sour Mule Mocktail

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Prep Time: 5 minutes
Total Time: 5 minutes
Yield: 1 1x
Category: Drinks

Ingredients

Units Scale

1/3 cup tart cherry juice (Montmorency cherry juice)
1/4 cup lime juice (fresh is best)
1 can diet ginger beer (Zevia Mixers is a great brand)
1 sprig mint (for garnish + aroma)

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Instructions

Place large ice cube or ball in a copper mug.
Pour lime juice and cherry juice over ice.
Fill with diet ginger beer.
Garnish with mint + enjoy!

Tart Cherry Almond Mocktail

If you’re searching for a way to use tart cherry to improve your sleep, look no further than this Tart Cherry Almond Mocktail! The sweet almond and tart cherry mesh together beautifully and give a delicious treat to send you off to dreamland.

Tart cherries have been shown to boost sleep through melatonin content and possibly the high amounts of antioxidants. They also have a lower sugar content than other cherries.

So while keeping your blood sugar down is a concern for supporting better sleep (and is necessary for diabetes and inflammatory conditions), this mocktail may still be a viable option, even with the straight tart cherry juice.

Although alcohol can always be added to mocktails to make a full-on cocktail, I don’t advise doing it with this recipe. The recipe-tester (that would be me) advised that it will turn this delicious treat of a beverage into a large, full glass of cough-syrup flavor. No thank you.

Instead, enjoy this tart cherry mocktail treat alcohol-free after or during dinner to prep you for bedtime!

Tart Cherry Almond Mocktail

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Prep Time: 5 minutes
Total Time: 5 minutes
Yield: 1 1x
Category: Drinks

Ingredients

Units Scale

1/3 cup sugar-free cream soda ((diet or Zevia brand))
1/3 cup tart cherry juice (Montmorency )
1/2 tsp almond extract
1 sprig mint (optional)

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Instructions

Place ice in short tumbler. Place ice cube/s in a short tumbler.
Pour ingredients into glass over ice. Pour almond extract first, then tart cherry juice, and top it with the diet cream soda.
Garnish with mint + enjoy! Add a sprig of mint for garnish.

Notes

**I don’t recommend converting this to a full-on cocktail by adding alcohol– it turns the drink into cough-syrup flavor.

Pineapple Kiwi Mocktail

When it comes to a mocktail that’s fun + fruity but has the added benefit of improving sleep, this Pineapple Kiwi Mocktail is pretty much perfect!

Pineapple contains melatonin, which helps improve sleep, and kiwifruit has been shown in studies to improve sleep as well, making them a perfectly dynamic duo.

What I love about this Pineapple Kiwi Mocktail recipe is that even though we’re using fruit, which contains fructose, we’re not using straight juice. The fruit itself stays in the recipe, which keeps all the fiber. This is important for sleep to help blunt blood-sugar spikes, which can interfere with sleep.

Plus the tropical feel of this mocktail is super fun!

{This is not to say that this mocktail is a good option if you’re diabetic or pre-diabetic and having a hard time controlling your blood sugar. Know your body and go from there. ie-be smart about your mocktail options!}

Pineapple Kiwi Mocktail

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Prep Time: 7 minutes
Total Time: 7 minutes
Yield: 1 1x
Category: Drinks

Ingredients

Units Scale

1 kiwi fruit (peeled and chunked)
1/4 cup frozen pineapple chunks (or can use canned)
2–3 drops liquid stevia (to taste)
1 can lemon seltzer water (or sparkling water)
1 sprig fresh mint leaves (optional, for garnish and aroma)

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Instructions

Puree fruit and stevia. Put chunks of kiwi and pineapple, and stevia drops in a high-powered blender cup. Add 1/4 cup seltzer water and pulse approx 20-30 seconds until pureed into a smoothie-like texture.
Place ice in glass. Place ice cubes in a large glass.
Pour into glass. Pour fruit mixture into glass.
Top with selzer. Top it off with seltzer water and stir.
Garnish and enjoy! Garnish with mint. Enjoy!

Egg, Bacon, + Avocado Bowl

This high-protein, high-fat breakfast bowl will keep you satisfied and focused for hours in the morning. Plus it’s a perfect post-workout muscle builder!

Egg, Bacon, + Avocado Bowl

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Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Yield: 1 1x
Category: Breakfast

Ingredients

Scale

2 slices bacon (organic, uncured)
2 eggs (medium to large)
1/2 avocado (chopped)
1 TBSP red onion (finely chopped)
1 TBSP red bell pepper (finely chopped)
sea salt + pepper (to taste)

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Instructions

Prep all vegetables per the ingredients list
Fry the bacon until crisp on a non-stick pan. Let it cool slightly and chop.
Combine the bacon, eggs, avocado, onion, and bell pepper in a bowl.
Season with salt and pepper to serve.

Notes

Per serving:

32 g fat

14 g carb

23 g protein

*For vegan option, replace eggs with meat-free substitute

Nutrition

Calories: 378

egg bacon avocado bowl breakfast low carb

Egg Broccoli + Turkey Muffins

These little savory muffins are full of comfort, without the carbs. They’re gluten-free, dairy-free, low-carb, and amazing as a batch-prepped breakfast or snack!

Egg Broccoli + Turkey Muffins

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Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Yield: 6 1x
Category: Breakfast, lunch, Snack

Ingredients

Units Scale

1/2 head broccoli
5 eggs (medium to large)
1 clove garlic (minced)
1 pinch chili flakes (optional)
4 slices turkey (from deli)
1/3 cup cheddar (shredded)

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Instructions

Preheat the oven to 360°F(180°C).
Place the broccoli in a pot of boiling water and cook for approx. 3 minutes. Strain and cut into small pieces.
Beat the eggs in a medium-size bowl, add the minced garlic and season with salt and pepper, and chili flakes if using.
Grease a 6 muffin tray with oil or butter, and fill the muffin tin with evenly divided broccoli, ham, and grated cheese. Pour the beaten eggs into the muffin tin and bake in the oven for 10-15 minutes, or until eggs have set.

Notes

Per muffin nutrition:

6 g fat

4 g carb

10 g protein

*For vegan option, replace cheese with plant-based cheese + replace turkey with meat-free option.

Nutrition

Calories: 102

Avocado + Egg Salad

This delicious high-fat take on egg salad is a perfect breakfast or lunch, and can be easily paired with whole-grain or grain-free bread for a quick toast or filling sandwich.

Avocado + Egg Salad

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Prep Time: 20 minutes
Total Time: 20 minutes
Yield: 2 1x
Category: Breakfast, lunch, Snack

Ingredients

Scale

3 eggs (medium to large)
1 clove garlic (minced)
1 avocado (ripe)
1 tsp lemon juice
1 tsp olive oil
3 TBSP cilantro (fresh, chopped)

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Instructions

Boilthe eggs (put in warm water and cook 5 and a half minutes after the water hasboiled, then pour cold water in the pot and cool). Once cooled, peel and chop into cubes and put in a bowl.
Press the garlic,and addto the eggs.
Half the avocado, remove the stone and cut the flesh into cubes. Place the avocado and cilantro the bowl. Drizzle with lemon juice and olive oil.
Season everything with salt and pepper, and gently mix. Garnish with more cilantro.
Serve immediately on whole-grain or grain-free bread or on its own.

Notes

Per serving:

24 g fat

9 g carb

11 g protein

Nutrition

Calories: 298

Turmeric Poached Eggs

The addition of anti-inflammatory turmeric to these poached eggs adds a subtle spiciness that’s *just right*.

Turmeric Poached Eggs

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Prep Time: 10 minutes
Cook Time: 5 minutes
Total Time: 15 minutes
Yield: 2 1x
Category: Breakfast, lunch, Snack

Ingredients

Units Scale

2 tsp pine nuts
1 3/4 cups fresh spinach
5/8 cup tomatoes (halved)
1 TBSP olive oil
1 TBSP white wine vingegar
1 tsp ground turmeric
2 eggs (medium sized)

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Instructions

Heat a dry frying pan and toast the pine nuts for 2 minutes, then set aside.
In the meantime, heat the oil in a frying pan and stirfry the spinach and tomatoes for 2 minutes on medium heat until wilted. Season with salt and pepper.
Bring a pot of water to a boil and add in the vinegar and turmeric. Turn the heatdown so that the water no longer bubbles. Carefully break in the egg and poach for 3 minutes; repeat with the second egg.
Divide the spinach over two bowls, top with the poached egg and sprinkle with toasted pine nuts. Season withsalt and pepper. Breakopen the eggs just before serving.

Notes

Per serving:

15 g fat

12 g carbs

14 g protein

Nutrition

Calories: 219

turmeric poached egg breakfast healing bowls recipe

Raspberry Nice Cream

If you’re looking for a delicious summery treat to cool down, this tart and cool fruity ice cream with a sherbet feel is the best!

Super easy to make, no added sugars (it does have natural sugars in the berries and bananas, but comes with all the fiber goodness), and phytonutrients from these gorgeous raspberries!

*On a side-note, I know lots of readers + clients who aren’t crazy about the seeds in raspberries (myself included). If that’s the case, it’s perfectly fine to sub out the raspberries for blueberries, strawberries, or any other berry that’s frozen and does not have sugar added.

Enjoy!

Raspberry Nice Cream

A submlime and sugarfree sorbet-type ice cream for raspberry lovers!

Food Processor
Freezer safe container with lid (for storage)

2 bananas (frozen, sliced)
1 1/2 cups frozen raspberries
2-3 TBSP milk of choice
2 tsp vanilla extract

Place the frozen bananas and raspberries into the food processor, add the vanilla extract and almond milk. Blend until creamy.
You may need to add one or two tablespoons of milk, to achieve a thicksmoothie like consistency.
Serve immediately (soft-serve) or transfer into a dish or plasticcontainer, cover with a lid and freeze for 2 hours.

Dessert, Snack

Dairy-Free, Gluten-Free, Low-Carb, Sugar-Free, Vegan

Herby Breakfast Sausages

When you need a savory protein kick to get your day started, these breakfast sausages loaded with herbs do just the trick!

Herby Breakfast Sausage

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Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Yield: 4 1x
Category: Breakfast

Ingredients

Units Scale

9 oz ground pork (organic, pastured / or ground chicken or turkey)
1 tsp salt and pepper (to taste)
2 TBSP sage (fresh, chopped)
2 TBSP basil (fresh, chopped)
1 TBSP coconut oil (extra virgin, unrefined)

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Instructions

In a bowl, mix together the pork with salt, pepper, sage, and basil. Combine well and shape into eight sausages.
Heat the coconut oil in a large non-stick frying pan and cook the sausages over medium heat until well browned and thoroughly cooked.
Serve hot or store in the refrigerator for later.

Notes

Nutrition per piece:

3 g fat

2 g carb

7 g protein

Nutrition

Calories: 56

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