Natalie Van Dyke Wellness

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Honey Nut Squash & Sweet Potato Bisque ||

Got another soup recipe for you and this one is brand new! I couldn't help but put it together after I got the best local produce from - loaded with antioxidants and anti-inflammatory whole foods ingredients, I can guarantee you'll be just as obsessed with it as I am. I wasn't lying when I said I was an avid potato lover and this is the perfect harvest time for so many varieties of potatoes, especially sweet potatoes! I love using honey nut squash as it gives an even more orange hue to your bowl. The coconut milk works perfectly to tie it all together. Garnish with fresh sage and dive in! Swipe for the recipe and happy soup making! I enjoyed mine with a side of roasted mushrooms (another immune booster)! SO GOOD!

Even though it seems to be inching towards Fall weather here in Maryland, I am fully ready for soup season. As an avid potato lover, this potato leek soup is so velvety and comforting on a crisp Fall day! I love adding soups into my meal plan for the week because it allows for quick and nourishing lunches to use the leftovers! Swipe over for the recipe which can also be found in my E-book, Rooted (link in profiled)
# nourished

Farm to table peach pie! Homegrown peaches from our garden baked in this delicious treat! Make it easy and try gluten free pie crust that’s ready to go!
5 cups organic peaches peeled and sliced
Juice of a lemon
1/2 cup gluten free flour
3/4 organic sugar or coconut sugar
1/2 tsp cinnamon
1/4 tsp nutmeg
Pinch of salt
Place peaches in a bowl with lemon juice and mix. In a separate bowl mix together the flour, sugar, cinnamon, nutmeg, and salt. Pour dry mixture over the peaches and mix well and let them sit for 10 to 15 minutes. Pour into pie crust and bake for a roughly 1 hour at 400 degrees checking every so often. Easy peasy!

Potatoes! Who doesn’t love them?!? Don’t fear this grounding powerhouse food! Potatoes are a wonderful source of the right kind of glucose our body, brains and cells need and a great source of lysine (great anti viral activity). The issue with potatoes often lies within deep fried carcinogenic oils, heavy cream and butter to overly burden the liver, & other additives often found in dishes you’d eat out. These are simply roasted in a convection oven with fresh rosemary and herbs. I love building plantbased breakfast bowls with these as my base! Another great option that can be made in bulk!

Raw zucchini noodles with basil “cream” ||
I love the crunch of raw zucchini noodles and this dish is SO fast and easy!
✅spiralize 2 organic zucchini
✅blend 1/3 cup cashews, 1/2 tsp ACV, 1 small clove garlic, salt/pepper and 6-7 fresh basil leaves and enough water just cover
✅ drizzle on noodles, add kalamata olives and toss to coat
✅ garnish with fresh basil and siracha

If you consume fish or animal products, this can make a wonderful pairing or side dish!

Salads didn’t need to be boring! You can get creative with so many things and left overs! I live using left over roasted veggies as pictured here (roasted sweet potatoes and shiitakes) to build a better, less boring bowl! The main goal is getting a high amount of leafy greens into your diet daily. They are crucial for the body and healing.

The body and our cells run on glucose + mineral salts (think fruit, cucumber, celery etc). Here’s a I’d afternoon cellular pick me up and one of my favorite go to green juices to give my body the fuel it needs:
1 large organic cucumber
1 chunk of fresh ginger
2 organic apples
1 organic lemon (cut off outer peel)

Yields 16oz. And a wonderful detoxification aide!

HEAVY METALS || one thing I go after with almost every client because it’s THAT rampant. What are they? Aluminum, mercury, copper, cadmium, arsenic, DDT, lead etc. Where do we interact with them? Welp, the question really is where do we NOT!? They’re in our air, water (yes fluoride is a byproduct of aluminum), soil, pesticides/herbicides/insecticides, dental work (amalgams & root canals), pharmaceuticals & biologicals, the list goes on.
Metals are a BIG problem for a variety of reasons, but a major one is they feed pathogens! Pathogens love to feed on them in the body which in turn contributes to their proliferation. They also love to settle in the midline cerebrum of the brain blocking neurotransmitter communication (a major contributor to neurological issues (ADD, ADHD, Speech, Spectrum, anxiety & depression disorders). They also love to set up shop in the liver and can contribute directly to skin issues such as eczema and psoriasis.
Trust me when I say, you want to always work on keeping metals low in the body! Using a food as medicine is a powerful and delicious way to safely remove them and something I love teaching clients about!

is pretty much a weekly thing in our house! However, it doesn’t always have to be the same! I love making taco bowls and this one did not disappoint! Here’s what’s in there 👇:
💚organic spring mix
💚roasted sweet potato
💚refried beans with veggies from my book
💚guacamole
💚 roasted shiitake mushrooms (my fav!!! And great immune support)
💚topped with a cashew, lime & cilantro crema, honey & siracha
Loaded with nutrients and packed with flavor! Cassava chips on the side are a great touch! What does everyone else go for on Tuesdays?

Need plantbased Taco Tuesday help? My ebook has got you covered! Sheet pan vegan tacos, guacamole, refried beans and garden salsa! E-book can purchased through my website www.natalievandykewellness.com/e-book

Greens & Beans💚
Organic spinach, bell peppers, carrots, red onion, cannellini beans, fresh basil, tahini, siracha & raw honey! So good, so easy, so many nutrients!

E-book is officially launched! Link in bio to purchase!!!! Or head to natalievandykewellness.com
40 plantbased recipes that are and wellness tips, meal plan, grocery list etc! Thank you for all the support!❤️❤️

Giveaway results are in! Congrats to Starla Fisher Pezzullo and Sara Bruzzi

DM me your e-mail and a free copy of my book is yours! Thank you to everyone that entered!!!!

I mean could my insanely talented friend Mama Bears Elderberries be any more amazing!?!?

Nothing beats fresh fruit in the morning! In fact it’s one of the best things to fuel your body and liver after a full nights sleep. Fruit is one of the most powerful and healing foods we have! What’s your favorite?!

GIVE AWAY ALERT!!!!

My new e-book launches this Monday, March 8th just in time for Spring! It’s packed with over 70 pages of wellness tips, recipes and even a meal plan & shopping list all created by certified integrative nutrition holistic health coach, aka yours truly! All recipes are & and plant driven but packed with nourishment & flavor!
To enter the giveaway:
1) Follow here on Instagram
2) Share this post to your stories or FB
3) Tag a friend that would love these recipes!
Winners will be picked Sunday evening! Book launches Monday, $12, with details to come this weekend on how to purchase! Don’t just spring clean your house, spring clean your BODY!!! 💚💚💚