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Butternut Squash Soup With Sage and Sausage

Butternut Squash Soup With Sage and Sausage


  1. Prep  20 minutes

  2. Cook 40 minutes

  3. Ready In 1 hour

  4. Cook and stir pork sausage in a large heavy pot or Dutch oven over medium heat until sausage is browned and crisp, 5 to 8 minutes. Remove sausage with a slotted spoon, leaving drippings in the pot. Brown the sage leaves in the hot drippings until crisp, about 30 seconds; remove sage leaves and set aside.
  5. Cook butternut squash, celery, carrots, and onion in the remaining sausage drippings until the vegetables are softened, stirring only one time after about 5 minutes. Pour sherry into the pot and stir to dissolve any browned bits of food on the bottom of the pot. Pour in chicken and beef broth and stir in brown sugar and pumpkin pie spice. Bring the soup to a boil, reduce heat to low, and simmer until squash is tender, about 20 minutes.
  6. Puree soup with an immersion blender, leaving a few chunks of vegetables. Pour in half-and-half and season with black pepper. Divide soup into 4 large bowls and top each serving with 1 teaspoon sour cream, cooked sausage, and 2 fried sage leaves.

Grain Free Valentine Chocolate Chip Cookies

If you are on a reduced grain or gluten diet…this recipe is for you. Everyone needs a little Valentine’s Day Sweet in their life.
Happy Valentine’s Day!


  • ¾ cup of unsalted almond butter
  • ½ cup of xylitol
  • 2 tbsp of coconut oil
  • 2 eggs
  • ¼ cup of coconut flour
  • ½ tsp of baking soda
  • ¼ tsp of salt
  • 1/3 cup enjoy life chocolate chips


1. Preheat oven to 350

2. Blend almond butter, xylitol, coconut oil. Once mixed add the eggs and stir

3. Add coconut flour, baking soda and salt

4. Fold In chocolate chips

5. Scoop on to cookie sheet, bake 9-10 min


Meatless Quinoa Burgers

2 cups cooked Quinoa
1 onion chopped
1 carrot grated
1 clove garlic minced
1 Tablespoon onion soup mix or preferred seasonings
1/2 cup bread crumbs
1 finely chopped celery stick
1 egg (beaten) – This makes a firmer burger

Meatless Quinoa Burgers

  1. Mix above ingredients, add salt and pepper to taste.
  2. Form burger with wet hands (patties are about 4 inches in diameter and ½ inch thick).
  3. Lightly oil frying pan.
  4. Cook about 5 minutes each side until golden brown.


  • 1/2 cup cooked and finely chopped broccoli
  • 1/2 cup mushrooms, finely chopped

Energy Bites

energy bites

Recipe By: Judoktty             (click on image)

“No bake cookies! I used a combination of dried prunes and dried apricots. Even a pinch of coconut is good too!


1 cup crunchy peanut butter
1 cup honey
1 cup oats

1 cup chopped dried mixed fruit

3/4 cup sliced almonds
3 scoops chocolate-flavored whey protein powder

1/2 teaspoon ground cinnamon, or as desired (optional)

Place peanut butter and honey in a microwave-safe bowl; heat in microwave on high until melted enough to stir, about 30 seconds. Add oats, dried fruit, almonds, whey protein powder, and cinnamon; stir to combine. Form into balls and place on a plate. Chill in refrigerator, about 1 hour.

Berry Fro-Yo

frozen fruit for the winter, when fresh are not available

frozen fruit for the winter, when fresh are not available

 (4 servings)

2 ½ cups strawberries, sliced and frozen
2 cups blueberries, frozen
½ cup plus 2 tbsp frozen plain low-fat yogurt
1 teaspoon fresh lemon juice

Place frozen berries in the food processor.

Process until smooth. Gradually add the yogurt and lemon juice and process until completely incorporated. Serve immediately or cover and freeze in individual portions for up to 2 weeks.

If you freeze the portions, let them sit at room temperature for 10 minutes before eating.

recipe found on Robin Walsh, ND

The benefits of adding nuts and seeds to your diet!

When approaching our nutrition plans many of us immediately write off the “fat” food group. And while there are many unhealthy and derived fats, monounsaturated fats such as nuts, seeds and certain oils can totally throw a wrench in the nutrition battle and help you subdue your cravings. By adding some walnuts to your salad, sunflower seeds to you yogurt or even using an almond milk extract in your morning shake you can feel fuller longer and get some serious nutriental benefits from some of these guys! So add them in to your diet, but only start with a few handfuls a day, lets not get “nuts” here guys…

In this article, Dr. Lisa Young lists 7 nut and seed super foods and explains each of there value!

Eight reasons, one exercise …

Co-ordination – Breath Control – Concentration – Balance – Posture – Strength – Function – Alignment

This is one of the amazing exercises that can be done on the Reformer/Tower.  Great form Tim, and I can see your breathing is right on cue!

Check out more on what Tim does for his nutritional health. The blog offers some great nutritional information focusing especially on anti-inflammatory eating and recipes.

"You do the work, we'll breath with you!" Tim, your larger then life laugh is always a delight. Check out some fantastic information on anti-inflammatory eating at (just click on the picture)

“You do the work, we’ll breathe with you!”

Energy Bites

The recipe below is from our awesome client, Elaine. Have a favourite recipe that you think we need to know about? Feel free to send it our way, we’d love to give it a try.


  • 1-1/2 cups rolled oats
  • 1/4 cup chopped walnuts
  • 2 tablespoons ground flax seed
  • 1/2 cup almond butter
  • 1/4 cup honey
  • 1/2 teaspoon of vanilla extract
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground ginger
  • 1/2 cup shredded carrots
  • 1/4 cup chocolate chips


  1. Mix all the ingredients until well blended.
  2. Scoop out about a tablespoon of the mixture and roll into balls with your hands. Place the balls on a cookie sheet and chill for about an hour.
  3. Serve chilled or at room temperature. Keep any leftovers in the refrigerator.

(Recipe adapted from

“I’ve made lots of variations of this recipe – different nuts, nut butters, raisins, dried cranberries, add a mashed banana and extra oats, melt the chocolate, etc., etc., etc.!  Enjoy!”

energy bites

Homemade Salad Dressings


1 cup soaked raw cashews
Note: Soak 1 cup of cashews in 3 cups of water for two hours

¾ cup water
2 tablespoons fresh lemon juice
½ teaspoon garlic powder
½ teaspoon onion powder
¼ teaspoon salt
1 tablespoon minced fresh basil or 1 teaspoon dried
1 tablespoon minced fresh dill weed or 1 teaspoon dried

Place all ingredients in blender, except basil and dill and blend until smooth. Then, add the basil and dill and pulse briefly. Store in a sealed container in fridge for up to 5 days.

Creamy Cucumber:

1 small cucumber, peeled, seeded and chopped (about 1 cup)
¼ cup extra virgin olive oil
1 ½ tablespoons fresh lemon juice
¼ teaspoon salt
¼ teaspoon crushed garlic (1/2 clove)
Dash of cayenne (optional)
1 ½ teaspoons minced fresh dill weed or basil or ½ teaspoon dried
1 teaspoon minced red or yellow onion

Place all ingredients in blender, except dill and onion, and blend until smooth. Then add the dill and onion and blend briefly. Store in a glass container in the fridge for up to three days.


Granola Greatness


3 cups rolled oats
1 cup oat bran
¼ cup sesame seeds
¼ cup flaxseed
½ cup sunflower or pumpkin seed
1 cup chopped walnuts
½ cup apple juice concentrate
¼ cup extra virgin olive oil
1 tsp vanilla
1 tsp ground cinnamon

2 cups raisins
½ cup flaked unsweetened coconut

Preheat oven to 350 F and lightly oil two cookie sheets. Mix oats, oat bran, seeds and nuts in a large bowl. Combine the able juice, oil, vanilla and cinnamon in a small bowl. Add the wet ingredients to dry ingredients and stir until everything is coated.

Spread mixture evenly on the cookie sheets. Bake 18-20 minutes or until golden brown. Stir after 10 minutes.

Remove from oven, and add the raisins and coconut. Cool and then store in an airtight container in the fridge.

Serve with yogurt, almond milk, rice milk, etc.