Chicken Apple Sausage and Bean Soup

chicken apple sausage and bean soup
Yesterday, I had a package of chicken apple sausage and a craving for soup. I also had beans, onions and diced tomatoes in the pantry and carrots and celery in the fridge. I had a little bit of pesto that needed to be used. So, I created this recipe for dinner last night, which came together with about 15 minutes of prep and the amount of time it took for my InstantPot to go through the “soup” cycle.
The result was a delicious, hearty and healthy soup that my whole family enjoyed. My 13 year old rarely eats a large portion of soup, but she gobbled this one up. My husband went back for seconds.
The thing about chicken apple sausage is that it’s a great ingredient to have on hand, and it lasts a long time in the fridge. I make this easy roasted sausage and vegetable dish about once every other week because it’s hearty and healthy and SO SO EASY.  I have also used it to make this chicken apple sausage pasta. But it’s fun to try new dishes for the same old ingredients, which is how this soup came to be.
The fantastic thing about this soup is that you can add whatever beans you have, whatever veggies you have (diced potatoes, parsnips, whatever other hearty veggies you like) and any seasonings your family enjoys. This recipe is a loose guide, so do whatever sounds good to you. If you prefer chicken broth over veggie, great! If you hate pesto, no worries. If you are a newer chef, once you get the hang of using recipes, you will start to feel more confident in adjusting them to your tastes.
This soup is full of very good things: beans are a wonderful source of protein and fiber and are a great example of a complex carbohydrate (complex carbohydrates are digested more slowly and supply a lower more steady release of glucose into the blood stream, which help you feel fuller longer). The carrots and celery are high in antioxidants and fiber and contain vitamins and minerals like beta carotene and vitamin B6. Garlic and onions are from the allium family and have been linked to reduced risk for breast and colon cancers, not to mention that garlic is a natural antiviral and onions are anti-fungal.  The tomatoes are high in lycopene which is a powerful antioxidant thought to protect the body against many different diseases like heart disease, Alzheimer’s and cancer. You can feel good about making this soup and serving it to your family, not just because it’s delicious but because it’s nutrient rich.
  • 2 x 15 oz cans of beans, any variety (good choices include white beans, pinto beans, kidney beans, garbanzo beans and black beans) drained and rinsed
  • 16 cups water or broth (if using water, see next ingredient)
  • 4 tsp vegetable base (I like Better Than Bouillon)
  • 1 can diced tomatoes in juices
  • 2-4 carrots, chopped
  • 1 small onion, chopped
  • 4 celery stalks, chopped
  • 2-4 cloves of garlic, minced (to taste)
  • 4 oz prepared pesto (optional)
  • 2 bay leaves
  • 1 package fully-cooked chicken apple sausage (I like Aidells)
  • 2 Tablespoons olive or avocado oil
  • Salt and pepper to taste
  1. Sauté carrots, celery, garlic and onion on medium high for about 5 minutes in oil, until starting to soften.
  2. Add beans, tomatoes, water, and bouillon and stir.
  3. Add the chicken apple sausage and stir.
  4. Cover and cook on medium low for about 30 minutes, until flavors come together.
  5. Add salt and pepper to taste. Stir in pesto until fully incorporated (pesto is optional)

RECIPE NOTE: You can use an Instant Pot for this recipe. Simply follow instructions 1-3, and then put the lid on and set to “soup” setting. If you want to use a slow cooker, follow instructions 1-3 and put on low for 6-8 hours or high for 4-6.

This recipe should serve 6-8.


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Nourishing Lentil, Ham and Potato Soup

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Your Immune System


Flu season is rampant this year, with a strain that isn’t well matched to the vaccine (current estimates place it at about a 10-30% match). While getting the flu vaccine is at the top of my family’s to-do list every fall (here is a good overview on why we believe in the flu vaccine), there are other things we do to support our immune system, like eating healthy foods, getting exercise, and supplementing with Vitamin D. I also take a daily zinc supplement (read here about why zinc is important).

There can be many reasons for why our immune system isn’t functioning at optimal levels, including drinking too much alcohol, having high stress levels, and eating too many refined carbs/sugars. While getting sick from common viruses like colds and enterovirus (aka: stomach flu) is quite normal, if you find yourself getting sick often, it’s worth it to get checked out for underlying causes.

Even though I know all the things to do in order to keep my immune system in good shape, I still get sick a couple of times a year. We can’t always nip our stress in the bud as quickly as we would like, or it’s the holidays and we are partaking in more rich food and alcohol than we normally do (not to mention our exercise routines tend to go out the window in November and December). Keep this handy info page taped to your fridge or mirror to remind yourself of all the ways that you can naturally help your immune system be stronger.  And remember, this information should never take the place of a discussion with your doctor or trusted health professional, and never start a supplement without first talking to your medical professional.

immune system page 1

Immune system page 2

Vitamin C Smoothie (Great For Your Immune System)

Vitamin C Smoothie (Immune system)

This week is bound to be super busy and possibly stressful, especially those of us who celebrate Thanksgiving. With increased levels of stress come increased rates of cold and flu. If you’re traveling by airplane, consider your risk even higher (one study published in the Wall Street Journal showed a 20% increased risk). And if you’re visiting family and there are many of you staying in the same house, usually someone ends up sharing germs, too. So how do we navigate the holiday season without succumbing to feeling miserable? One thing we can do is make sure we are feeding ourselves with nourishing and immune boosting foods. Foods high in Vitamin C pack an antioxidant punch, which helps lower your risk of getting sick. Vitamin C also helps regenerate other antioxidants in your body. Fiber is another important nutrient, as it helps lower inflammation. And yogurt, which is a probiotic rich food, helps keep our gut flora in check. Because about 80% of our immune system resides in our guts, we want to make sure it’s always balanced and healthy.

For the past week I’ve been having a green smoothie every day for breakfast. It starts my day off on the right foot and by the time I’m finished drinking it I’ve already had at least three servings of antioxidant rich fruits and vegetables. This helps keep me healthy and sets me up for wanting to continue eating healthy throughout the day. Since I know I’ll be enjoying a lot of my favorite foods at Thanksgiving, this is a good way to ensure I’m getting proper nutrition leading up to the long weekend.

Try this Vitamin C smoothie and let me know what you think. Feel free to customize it for your own needs (swap out spinach for kale, for instance).


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A Few Of My Favorite Things 2017


A Few Of My Favorite Things 2017


The holidays are nearing and you might be wondering what to put on your wish list or what to buy for the people in your life. I’m no Oprah, but I do have some opinions on the things I love using in my daily life (hint: you won’t find any $600 coffee makers on my list.) Read on for some of the things I would rather not live without!

Sockwell compression socks. I’ve been doing a lot of running lately, training for my first 10k. If I run anything over 3 miles my legs ache and I have trouble falling asleep. I bought myself a pair of Sockwells and wore them after my last 4 mile run. No achey legs! $21.95 – $24.99.

How To Cook Everything: 2,000 Simple Recipes for Great Food, 10th Anniversary Edition by Mark Bittman. I love Mark Bittman’s approachable style of explaining recipes and methods. In fact, I just made his whole roast chicken recipe last night for dinner. This is a great idea for the person who loves to cook, or who is striking out on their own and needs a good solid cookbook to help them learn how to cook. $23.49

Eos Ultra Moisturizing Shave Cream. The vanilla scent is my favorite, and I love how moisturizing it really is. $14/pack of two.

Aaptiv personal training app. I wrote about this last year, too. If it weren’t for this app, I would not be training for a 10k right now. Having a personal trainer in my ear (with dozens to choose from) keeps me motivated. I learn proper form and other essential information, and the music the workouts are set to is music you actually want to listen to! From cycling to yoga to running to elliptical and everything in between, you can’t go wrong with Aaptiv. I love it so much I actually became an ambassador. Try it for free by clicking the link above. $8.33-9.99/month depending on subscription plan.

Ugg Amie. I love the newer slimmer fit Uggs and I love that they  have a bit of a heel. I have had the same pair of Uggs for over 10 years now and still love them dearly. I felt like maybe I was allowed to buy a new pair with a more modern fit since I’ve worn my other ones nearly to death. So, I keep the old ones for walking the dog. Prices vary based on style and color.

Gut Shots by Farmhouse Culture. I always thought I was weird because I grew up drinking pickle juice out of a glass. I guess there are enough weird people out there that Farmhouse Culture created a healthy drink on the idea. I am a huge fan of the garlic dill pickle flavor with the smoked jalapeño coming in a close second. These probiotic “shots” are full of good stuff to make your belly happy. Around $4.99 at Whole Foods

Rosebud Salve by C.O. Bigelow. I’ve been using this lip balm for ages, and I have three or four scattered around the house and in my purse at any given moment. I love the old fashioned tin and that I can use it anywhere (lips, cuticles, dry spots). Around $8 on Amazon.

Hamilton Beach Set It And Forget It Slow Cooker. At this very moment, I have chicken stock bubbling on its 21st hour in this slow cooker (remember the whole chicken I baked last night? I threw the carcass and juices in the slow cooker with water and will use the stock to make chicken soup tonight). I use this slow cooker for making stocks, roasts, soups, whole chickens, etc etc etc. I know the Instant Pot is the kitchen appliance du jour, and it’s actually on my Christmas list this year, but I will always love my slow cooker. It’s programmable and I really like the thermometer feature as well. At around $49, this is a must-have for any kitchen in my very humble opinion.

Tillen Farms Merry Maraschino cherries. I’m not ashamed to admit I really love a cocktail cherry. Always have, always will. I found this brand at Whole Foods and have never gone back to the neon red cherries from my youth. Yes, they are more expensive. But they also contain no artificial flavors or dyes. I use them in my cocktails and in my holiday baking. Not only are they better for you, they taste amazing. About $14

What’s on your list of favorites? Leave your comments below! I always love trying new things.

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These are a few of my favorite things

*Clicking on the Amazon links above will take you to my affiliate site, where it’s possible I might make a penny or two.

Nourishing Lentil, Ham and Potato Soup

Last week it was our turn to host Crappy Dinner Party, so we pulled out a bone-in ham from our deep freezer to smoke in my husband’s smoker. We were worried the ham might be dry but it was ridiculously good. Since we had some leftovers, we put the bone and the leftovers back in the freezer for another time.

Fast forward one week, and I was craving soup. I checked out my pantry and saw that I had green lentils, potatoes, and onions. In my fridge I had carrots and celery and Better Than Bouillon. I knew I had what I needed to make something really yummy. After reading several recipes and adjusting for what I had, here is the recipe that I created.




4 tablespoons extra-virgin olive oil

1/2-3/4 medium onion, chopped

4 carrots, peeled and chopped

4 celery ribs, chopped

2 cup green lentils, rinsed and picked over

12 cups stock (meat or vegetable) homemade, or store-bought. I like Better Than Bouillon

1 pound red potatoes, cut into 1/2-inch dice

2 cups cubed ham

1 ham bone, if you have it


In a dutch oven or soup pot, place the soup bone, if you are using, and 12 cups of water (if using Better Than Bouillon) or stock and heat until boiling. Lower heat to simmer for at least an hour (I left mine on for several hours). Using a slotted spoon, remove the soup bone. If you are not using a soup bone, skip ahead to sautéing your vegetables. Add a few tablespoons of Better Than Bouillon if you aren’t using stock. In a separate pan, heat olive oil over medium-high heat. Add onions, carrot, and celery and cook, stirring occasionally, until vegetables are softened, about 5-7 minutes minutes. To the pot of stock, stir in lentils and softened vegetables and bring to a boil. Reduce heat to low, cover, and simmer at least 10 minutes.

Finally, stir in potatoes and ham and simmer covered until potatoes are softened, at least 10 minutes. This soup can stay on simmer for a long time before serving.


Ham and Lentil Soup


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Your Immune System — Carrot Ginger Turmeric Soup

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Your Immune System — Carrot Ginger Turmeric Soup

We’re in it, people. It’s cold and flu season and everywhere you go someone has a cough, the sniffles, a sore throat, or worse. How do we keep ourselves healthy and energetic all season long? One approach is through our food choices. Excess sugar, processed carbs and too much alcohol will suppress our body’s ability to fight off infection (which is a shame because aren’t the holidays MOSTLY ABOUT SUGAR, CARBS AND COCKTAILS?!?!). I’m not advocating giving up your favorite holiday treats, because part of what keeps us healthy is not being stressed out. Also spending time enjoying ourselves with people we love is pretty high up on the list for immune-boosting activities, and if we are hyper focused on every little thing we put in our mouths, we will ruin it for ourselves and those around us.

However, what I would like to encourage is making the majority of your food choices healthy ones. So, when you are cooking/eating at home, which should be most of the time, make those meals impactful. Start every day with a healthy breakfast because it helps keep the rest of the day on track (click here, here, here or here for great breakfast choices). For lunch, choose something like a big salad with good quality proteins like chicken and chickpeas, and choose olive oil and vinegar dressing. Or, make a huge batch of soup on Sunday and eat it all week long. I love the hearty lentil soup I make all winter.

You want high quality protein, you want good sources of fiber and fat (the good kind, like olive oil, those found in nuts, coconut oil, and organic and grass fed meats). And pile on the vegetables and fruits. The more antioxidants you eat the better. They will reduce inflammation which will help fight off cold and flu bugs. They also contain natural antiviral and antibacterial agents.

Check out this recipe for Carrot Ginger Turmeric soup. Carrots are very high in vitamin A which is essential for a healthy immune system. Ginger and turmeric contain powerful anti-inflammatory and antioxidant compounds. It’s warming and soothing for the coldest days and will keep you nourished.

Stay tuned for more immune boosting recipes and information!

*If you don’t like coconut oil or are allergic, feel free to sub with olive oil.

Carrot Ginger Turmeric Soup (recipes for immune system).png


Ginger Turkey Stir Fry — A New Recipe For Depression Support

I received a lot of feedback and traffic to the blog when I posted the High Protein Smoothie recipe for depression nutrition support. The post seemed to strike a nerve, and it’s no wonder. Depression and anxiety are on the rise. Kids, especially, are suffering at ever increasing rates. According to a New York Times article today: “In 1985, the Higher Education Research Institute at U.C.L.A. began asking incoming college freshmen if they “felt overwhelmed by all I had to do” during the previous year. In 1985, 18 percent said they did. By 2010, that number had increased to 29 percent. Last year, it surged to 41 percent.”

In 32 years, the rate of U.C.L.A. freshman who feel overwhelmed rose by over 200%. This is startling.

I can’t begin to address the issue of depression and anxiety in depth like mental health professionals can. It’s an intricate problem with many factors, and I primarily focus on the nutrition aspect. But, I can say that we as a civilization seem to be moving further away from spending time together in person. People feel isolated and alone. This is one reason why I proposed Crappy Dinner nights, which have taken off like gangbusters and are now a weekly occurrence amongst my friends. Another factor that has been studied is our lack of time in nature. Children are given less time to play outside during school and adults spend most of their days indoors as well (I wrote a post about this, you can read it here).

One thing I know for sure is that our diets, what we eat and drink, is negatively affecting our mental health. Inflammation plays a role in our mental well-being, just as it does with cardiovascular, metabolic, and brain health. When we eat mostly pro-inflammatory foods like highly processed flours and sugars, our brains aren’t being fed what they need to be happy and healthy. Our gut health, which is a key factor in the health of our other bodily systems, is worse for the wear when we eat these pro-inflammatory foods. If our gut microbiota is out of whack, so is the rest of us. You can read about it in the paper titled “The Gut-Brain Axis: The Missing Link in Depression” in Clinical Psychopharmacology and Neuroscience. In the conclusion, the authors write: “Poor diet is a risk factor for depression; thus, a healthy diet may prevent depression. Regulation of the gut microbiota using diet, probiotics and FMT may have important benefits for preventing and treating depression”.  For those wondering what FMT means, it’s fecal microbiota transplantation, which is a process used for certain gastrointestinal diseases like Crohn’s and Ulcerative Colitis.

To be clear: I do not believe people who are depressed or anxious can magically cure themselves with diet. If it were that easy, no one would be suffering. But I do believe diet can play a role in mental health and wellness, just as it can when we are battling cancer, heart disease, or diabetes. It’s a piece of the puzzle.

So, my advice to anyone with depression or anxiety is to, little by little if that’s what’s feasible, add in some anti-inflammatory foods to your diet. Try to crowd out the cookies and crackers with whole foods like high quality proteins, fats and complex carbohydrates. These foods will nourish your brain and help reduce inflammation. Use lots of herbs and spices a.k.a. “booster foods”. And please, don’t ever go off any medications or treatments without the express consent from your doctor. 

See below for an easy and delicious Ginger Turkey Stir Fry recipe. If it were me, I’d make the brown rice using frozen pre-cooked rice from the grocery store. It saves a lot of time and leaves you one less pot to wash. If you feel like having chicken or beef, use that instead. Opt for high-quality, grass fed meat as much as possible. They are higher in Omega-3 fatty acids. 

**I am not a doctor nor am I qualified to give medical advice. Please see a licensed medical professional for any medical concerns you might have.




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