Chicken and Vegetable Soup

chicken and vegetable soup

There’s been a cold front coming through Portland, and it has definitely been chilly. Thankfully, the sun has been in tow a good chunk of the days, but nonetheless, it’s still cold. This soup has been the perfect remedy to ward off some of the nip in the air, and it’s definitely a hearty one. I’ve found that I can tolerate white potatoes just fine, which is exciting, especially after avoiding them for so long. I had to nix them completely when I was treating my SIBO, but after all that was over, I felt scared to try reintroducing them. Anyway, it’s good to have them back in my life, but they’re definitely not an everyday kinda thing.

This soup gets thicker as it sits because of the starch in the potatoes, so it ends up becoming a little more like a stew. It sort of reminds me of a hybrid of chicken soup and chicken pot pie. It’s definitely comforting, savory, satisfying and filling. It would also work great with leftover turkey from Thanksgiving. You’d have to already have some stock on hand though, use store bought or make a fresh batch from the turkey carcass.

Meanwhile, I hope all of you have a joy-filled Thanksgiving tomorrow. Enjoy it and remember what you’re grateful for (more importantly, do this everyday!). Jesse and I will be headed to a friend’s house for Thanksgiving up in Vancouver, Washington. We often do our own thing, so we’re excited to be with lots of friends this year, many of which are from our hometown in Michigan. I will be taking my crustless butternut squash pie to share, along with some special bacon almonds.


chicken and vegetable soup 2



  • 3-4 lb whole chicken
  • Filtered water (enough to completely cover chicken in large soup pot)
  • 2 Tbsp sea salt, plus more to taste
  • 3 bay leaves
  • 4 cloves garlic, cut in half
  • 1/2 Tbsp grass-fed butter
  • 3 stalks celery, sliced
  • 3 large carrots, sliced
  • 1 yellow onion, chopped
  • 3 medium-large white potatoes, peeled & cut into pieces (alternatively, you could use butternut squash or sweet potato)
  • 12 oz bag frozen green peas
  • 1 tsp ground turmeric (I like this brand)
  • Black pepper to taste
  • Pinch of cayenne pepper
  • Bunch of fresh cilantro or parsley leaves, chopped, plus stems for making stock


  1. Place chicken in a large soup pot and cover completely with filtered water. I usually leave fill it a couple inches from the top. Add the 2 Tbsp sea salt, bay leaves, 1 chopped celery stalk, cilantro or parsley stems and the halved garlic cloves. Bring to a simmer over medium-high heat and then reduce heat to medium-low, and continue to simmer for about 3 hours.
  2. After 3 hours, remove the chicken from the pot and strain the stock through a fine mesh colander. Allow the chicken to cool.
  3. Meanwhile, place the same pot back on the stove over medium heat. Add the butter and once melted, add the 2 stalks chopped celery, carrots and yellow onion. Sauté a couple minutes and then add the potato pieces. Stir well and season to taste with sea salt and black pepper.
  4. Pour the stock back into the pot and stir in the turmeric and cayenne pepper. Bring to a simmer over medium-low heat. Allow mixture to simmer about 10-12 minutes or until potato pieces are tender. Then, add the frozen peas.
  5. Once chicken is cool enough to handle, remove meat from the bones and stir into the pot. I recommend saving the bones and skin for making bone broth. You can even store the bones in the freezer until you’re ready to make broth.
  6. Remove from heat and add a generous handful of chopped cilantro or parsley. Taste and adjust seasoning as needed. Serve into bowls and garnish with extra cilantro or parsley, if desired.

New York, I Love You

Grafitti I spotted in the Lower East Side.

I recently got back from an incredible trip to New York City and am still feeling high from all the excitement and energy. I’m almost at a loss for words as to how amazing this trip was. I went for a wellness/self-care/inspirational conference called, “I Can Do It!,” with a good friend (two other friends also joined us for the conference piece), but had extra days before and after to explore. The entire experience made me feel so alive, revived, grateful, loved and more connected to myself. I came out of my shell a bit, learned a lot, observed, wandered, bonded and reminisced. It was also the first time that I really took a girl’s trip and I realize that it’s something I need to keep doing. It was amazing. Also, I totally loved NYC and am definitely not done with that city. My friend and I are already planning our next trip back, but we plan to stay in Brooklyn next time. We’re shooting for late September or early October of next year. Meanwhile, we did and saw a lot on this trip, and there was no shortage of amazing food and drinks.

Oh, and the first night we arrived, I found out that I passed my Yoga Tune Up® written exam! It was an awesome way to kick off my trip, especially because I worked so hard on it. If you recall, I did the week-long, in-person piece of the teacher training back in October. Anyway, I’m pretty stoked about all of this and what’s to come!

Grand Central Terminal. This place is magical.
Flatiron building.
More cool graffiti in the Lower East Side.
Dinner at Cookshop after the first day of the conference. This place was incredible.
Dinner at Cookshop after the first day of the conference. This place was incredible and came highly recommended by a friend of mine who recently moved from Manhattan to Portland.
Rockefeller Center
Rockefeller Center. The tree is under that construction on the right. They were getting it ready!
NBC Studios
Got to reconnect with this great lad who now lives in Brooklyn. We go back to high school!
Got to reconnect with this great lad.

During my trip, I also got to spend some time with my cousin, Carol who lives in Brooklyn. My friend and I dined with her on two different occasions and she also gave us a little driving tour around parts of Manhattan and Brooklyn. Additionally, I was able to catch up with someone I was very close with in high school and part of college (we also dated for a long time), who also lives in Brooklyn (he’s in the pic above). Visiting with him was definitely a trip down memory lane and we shared so many laughs. We were both much younger and in a different place in our lives the last time we interacted, but it almost felt like time hadn’t skipped a beat — except that we’re both in a much better place now. It was very special.

A misty walk through Central Park.
A misty walk through Central Park.
My friend, Heather, me, and my cousin, Carol at Extra Fancy in Brooklyn (Williamsburg, specifically). This is where my friend works and he whipped us up some amazing cocktails.
Katz’s Deli! I ate some awesome pastrami and pickles here. It’s a nuthouse inside, but the pastrami is epic.
Chelsea Market.
Getting ready to dine at Hu Kitchen.
The Highline. A city park up above, on old railroad tracks. It’s really cool.

Meanwhile, below you’ll find some awesome stuff I jotted down at the conference, and there’s much more too! All the speakers were incredible and I gathered so much from each and every one. The conference was seriously chill-worthy. The picture below is of Dr. Christiane Northrup during her talk. I also got to hear from Cheryl Richardson, Nancy Levin, Mike Dooley, Dr. Bruce Lipton, Kris Carr, Nick Ortner, Dr. Joe Dispenza, Gabrielle Bernstein and Dr. Barbara De Angelis. Dr. Wayne Dyer was also supposed to be a presenter, but as some of you may know, he passed away a few months ago. There was a touching tribute for him on the first day of the conference though. Anyway, I hope you enjoy what I have to share below.

Dr. Christiane Northrup at the I Can Do It! conference.
  • Sensitivity is a great gift. Protect it! It’s okay to be sensitive. Care for it, so it can flourish and bring even better art to the world. Desensitizing does not support our creativity.
  • Internal conversations get passed down generationally.
  • When you ask the universe to support you, take action when it does. Set intentions and act on them!
  • The voices in our head keep us small. The voices in our head want to keep us “safe.”
  • Our present moment choice predicts our future. It’s our crystal ball.
  • Give ourselves space to be with the unknown. It’s in the unknown where opportunities and possibilities exist.
  • Our belief systems are put into place by the age of 11!
  • Age is just a mindset. It’s constant thoughts. We need to step out of the “age cage.”
  • The moment you believe you’re a victim is the moment you lose power.
  • You are a master of your genetics. You are not a victim of your heredity.
  • If people are in harmony with you, then your energy and their energy entangle. This = good vibes. Bad vibes = losing power, energy is out of harmony with your energy, energy is weak.
  • Vibration is the primary communication between all organisms.
  • Change the picture in your mind and your mind is completely changed.
  • Life is uncertain and in that uncertainty is where we find joy — where the magic is.
  • Say yes to your life. Say yes to your passion. Say yes to using your voice.
  • Life is not something that happens to us — we happen to life.
  • If you don’t address traumas, they’re going to keep coming up in your life. Traumatic events get locked in the body. We need to go back and rewrite the events. We need to heal. “If you want to clean the house, you have to see the dirt.”
  • All the negative aspects we think are previously coded events.
  • We think 60,000 – 70,000 thoughts in one day. 90% of those thoughts are from the previous day.
  • By the time you’re 35 years old, you’re on autopilot 95% of the time.
  • Miracles are natural and when they’re not occurring, something has gone wrong.
  • Live the path of choosing again moment-to-moment.
  • Sometimes, spirit shakes us awake with things that get our attention. This is out of love!
  • We are wired for greatness, for maximum capacity, for maximum light. Our circuits get unplugged and we forget to plug back in. It’s not because we’re not capable.
  • Shift from thinking of things you’re doing as good or bad to, “what’s the vibrational impact?” Cultivate expansion and eliminate contraction. Think to yourself, “what am I choosing in this moment? What’s a more enlightened choice I can make right now?”
  • Be a force of love.
  • The hardest thing about change is not making the same choices you did the day before. It’s gonna be uncomfortable.
  • Be defined by a vision of the future instead of a memory from the past.
  • Lean towards joy and you will be led. If you’re ready to create more success in your life, make joy a priority. Be deeply grounded in that joy. Joy is your birth right!
  • Show up for your light.
  • The greatest gift we have is giving voice to our truth. And, when we do, there is no wrong way to live our life.
  • Whatever you didn’t get from your mother and father, you’ll probably try getting from your significant other.
  • We draw people that reflect back to us.
  • Reclaim what we’re not taking responsibility for in ourselves. Every time we point a finger, there’s three fingers pointing back at us.
  • You always have the strength to choose how to engage. Be open for what’s coming.

Halloween Essential Oils Promo

Halloween essential oils promo

Hey friends! I want to let all of you know that I am currently running a sweet Halloween deal and it’s one that won’t rot your teeth or your gut! Through October 31st at 11:59 p.m. PST, anyone that joins Young Living as a member and signs up for a Premium Starter Kit with me will receive a FREE 15 ml bottle of Clove essential oil, plus $20 worth of reference materials. Clove is a wonderful oil to diffuse during the fall and winter to support the immune system, and can even be used for cooking (pumpkin pie, anyone?). Its aroma is spicy, warm and comforting.

To take advantage of this promo, please email me at with HALLOWEEN typed into the subject line. Do this once you checkout and confirm your Young Living order. For detailed instructions on how to sign up, visit HERE. Or, if you’re ready to sign up now, visit HERE. Make sure my Young Living member number, 2225243 is in both the enroller and sponsor box when you sign up. Also, if you’re not already in my secret essential oils Facebook group and want to be, join HERE.

Please note, this deal is for U.S. residents only.

Mexican Beef and Greens Bowl


Happy Monday, everyone! I thought I’d welcome the week by sharing another current favorite recipe of mine (my spiced chicken stew being another current favorite — made that again yesterday). This meal is the perfect combination of spicy, meaty and a little creamy (thank you, mayo). The mayo is what turns this recipe from good to amazing, so don’t omit it. I know it might seem a little odd to add it to the mix, but it truly makes this recipe magical.



  • 2 lb grass-fed ground beef
  • 1/2 yellow onion, chopped
  • 1 large clove garlic, minced
  • 2 tsp cumin
  • 1 tsp chili powder
  • 1 tsp paprika
  • 1 tsp sea salt
  • Black pepper to taste
  • 1.5 cups fresh green beans, trimmed and cut into 2-inch pieces
  • 2/3 cup fresh salsa, plus more to taste, if desired (I used medium)
  • 1 bunch green kale, stemmed and torn into pieces
  • 1/3 – 1/2 cup homemade avocado oil mayo or this brand if you don’t have any homemade on hand
  • Grated raw grass-fed cheddar and/or avocado slices for serving, optional


  1. Warm a large pan over medium heat. *Add the ground beef and break up with a wooden spoon. Then, add the onion and garlic. (*I used 15% ground beef, so didn’t need to add any fat to the pan, but if you’re using leaner ground beef, you may need to melt some fat of your choice before browning the meat with the onion and garlic).
  2. Continue cooking the meat mixture and then add the cumin, chili powder, paprika, sea salt and black pepper. Stir to distribute the spices.
  3. Stir in the green beans and salsa. Continue to cook for a few minutes.
  4. When the beans have softened slightly, stir in the kale. Cook 1-2 minutes more or until kale has wilted down. Turn off the heat and stir in the mayo.
  5. Serve with grated raw grass-fed cheddar (or other high-quality cheese) and/or avocado slices, if desired.

Spiced Chicken Stew


spiced chicken stew 2

This dish is so good that I’ve made it twice already over the course of three days. It is so flavorful and has the comforting qualities of chicken soup. It is incredibly easy and quick to throw together too. I think it’s going to be a regularly occurring meal for us this fall and winter.

Meanwhile, Jesse and I are getting ready to depart Wednesday evening for LA, where we’ll reside for 10 days to complete a week-long training with Jill Miller of Yoga Tune Up. We’re excited, but a little nervous too because it’s going to be a lot of work (but, good work!).

Happy Monday!


  • 2 Tbsp grass-fed butter or ghee
  • 1/2 yellow onion, chopped
  • 3 boneless skinless chicken breasts, cut into pieces
  • 1 large carrot, sliced
  • 1 small-to-medium sized head of green cabbage, chopped
  • 1 tsp ground cumin
  • 2 tsp ground turmeric
  • 2 tsp sea salt
  • Black pepper to taste


  1. Melt butter or ghee in a large pan over medium heat. Add the onion and carrots, and stir to coat in the butter (or ghee). After a minute, add the chicken pieces and 1 tsp of the sea salt. Continue to cook until the chicken is nearly cooked through, but still has a little pink to it.
  2. Pour chicken mixture into the slow cooker with the cumin, turmeric, remaining 1 tsp sea salt, black pepper and cabbage. Stir well.
  3. Place lid on slow cooker and let cook for 4 hours. If you’re home, I recommend stirring halfway through the cooking time, but it’s not critical and nothing to fret over if you can’t do so.

Yields: 3 servings

Italian Beef and Vegetable Soup

Italian Beef and Vegetable Soup

Isn’t it hard to believe that it’s almost Autumn already? We’ve already had several days that feel and smell like fall, but they’ve been interspersed with hot days. I do enjoy fall, but am not quite ready for summer to be over yet, even though it’s been a scorching one. Summer is definitely my favorite and I love the warm weather. But, I have a lot of exciting things on my plate this fall, so the anticipation of the changing season is sweet.

Next month, Jesse and I are headed down to the LA area to complete a week-long training with Jill Miller of Yoga Tune Up. We both have a lot of respect for Jill’s work and are grateful for the opportunity to train with her. Then, in November, I’m headed to NYC with a very dear friend of mine. We’re going to a conference called, “I Can Do It!” and are spending some extra time there for fun (it’ll be my first visit to NYC!). I’ll get to visit my second cousin who lives in Brooklyn as well. In December, Jesse and I are headed to Honolulu for a week of pure vacation. The ticket prices were a super good deal, so we decided to bite. We won’t actually be spending Christmas there, but will be there a little bit before.

Tonight, we’re headed to an Empire of the Sun concert at Edgefield, and I’m really excited! Jesse surprised me with tickets a couple months ago, and it definitely was a pleasant surprise. I get the evening off from work to go too, which is a nice change of pace for a Friday.

Meanwhile, enjoy the soup recipe and if it’s still warm wherever you are, tuck this one away for a chilly fall or winter day.



  • 1 Tbsp grass-fed butter or ghee
  • 1/2 large red onion, chopped
  • 3 large cloves garlic, minced
  • 3 celery stalks, chopped
  • 3 large carrots, sliced
  • 1.5 lb grass-fed ground beef
  • 1/2 lb Italian pork sausage
  • Sea salt and black pepper to taste
  • 2 tsp dried oregano
  • 1 tsp dried thyme
  • Pinch of cayenne pepper
  • 1 large bay leaf
  • 5.5 cups beef and/or chicken bone broth, preferably homemade
  • 1 box (~18 oz) unsweetened tomato sauce (I used this brand)
  • 2.5 Tbsp tomato paste
  • 3 medium zucchini, “noodled” with a spiralizer or julienne peeler
  • 1/2 cup fresh basil, chopped, plus extra for topping, if desired
  • Raw Parmesan cheese for topping, optional and if tolerated


  1. Melt butter in a large soup pot over medium heat. Add the onion, garlic, celery and carrots. Sauté a few minutes, stirring occasionally. Then, add the ground beef and pork sausage, breaking up the meat with a spatula. Add the sea salt, black pepper, oregano, thyme and cayenne to the mixture, and stir.
  2. Once the meat is browned, add the broth, tomato sauce, tomato paste and bay leaf. Stir well and then add the zucchini noodles and fresh basil. Simmer for about 25 minutes. Taste soup after simmering and adjust seasoning as necessary. Remove bay leaf when ready to serve.
  3. Garnish with extra chopped basil and/or raw Parmesan cheese for serving, if desired.

August Essential Oils Promo!



As some of you may know, I’m a dedicated user and lover of Young Living essential oils. I love that I’m able to use them to make my own products (cleaning, beauty care, etc.) and support whole body wellness.

With that said, if any of you are interested in getting started with Young Living essential oils, there is a great deal going on right now. Now through August 31st, if you join Young Living as a wholesale member and order a Premium Starter Kit, you will receive $10 off your kit! This new and improved kit is valued at over $300 and you can get it for $150 (with the home or dewdrop diffuser option). This literally never happens!


This is a rare opportunity in and of itself, but I am sweetening the deal! If you sign up with me, use the promo code AUGUST31 to receive the following welcome gift:

  • A beautiful diffuser necklace! Put a drop or two of oil on a slice of cork or a leather disc and enjoy the fragrance all day long.
  • Abundance Roll-on. Contains Orange, Frankincense, Patchouli, Clove, Ginger, Myrrh, Cinnamon and Spruce. Open up the possibilities that life offers, and supports digestion, respiratory health and immunity.
  • $20 worth of reference materials. This will teach you how to use your oils in your daily life.

August YL incentive

These FREE bonuses are worth $40. Factor in the $10 discount on the kit, and it’s an incredible deal!

Step-by-step instructions on how to sign up to get your discounted kit and my bonuses are below.

If you’d like to learn more about Young Living and the Premium Starter Kit, visit the essential oil page on my blog.

How to sign up for your Young Living Starter Kit:

  1. Go to the Young Living sign-up page.
  2. Select “Sign Up As: Young Living Wholesale Member” (This will get you the discount). Fill everything out and create your password and pin.
  3. Pick the Premium Starter Kit and choose your diffuser. Skip the Essential Rewards stuff for now unless you’re really ready to do it.
  4. Confirm your order. I have had many folks miss this step and end up not fully checking out. To confirm, the tool will log you in and show you your order again, and will then make you enter your payment information again.
  5. Once your payment is confirmed, send me an email at with the promo code AUGUST31 in the subject line. Then, I’ll get your goodies sent to you right away!

Remember, this offer is only good through August 31st! Sign-up now before it’s too late! 

*Please note: deal is for U.S. residents only.