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Cassandra McCoy Uncategorized

Healthy Loaded Potato Soup

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Healthy Loaded Potato Soup

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Healthy. Simple. Filling

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Servings

4+

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Ready In:

 45min

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Good For:

LunchDinner

 

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Inroduction

About this Recipe

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By: Cassandra McCoy

Honestly, I had never made a potato soup. But after the cool weather moved in this year, it just sounded yummy. I have never been a big recipe follower, so I just decided to make something up and see how it turned out! Definition of winging it *fingers crossed*. 

Let me tell you, it turned out AMAZING! It was a hit for the entire family so I made sure to write down the ingredients and wanted to share it with you.

 

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Ingredients

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  •  4 medium sized steamed potatoes
  • 1 cup chopped celery 
  • 1 bag cooked riced cauliflower
  • 1/2 can coconut milk
  • 3/4 cup sour cream
  • 3 cups ham bone broth
  • 5 slices chopped turkey bacon 
  • 1/2 whole onion
  • 4 stalks celery
  • Any other veggies you like
  • 1 cup shredded cheese
  • 1 tsp garlic powder or 4 fresh cloves
  • Salt/Pepper to taste

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Steam the potatoes and mash them up.

Start a soup pot with the broth, coconut milk, sour milk, ham broth while the potatoes steam.

Cook in the liquid or stir fry the onion and celery until soft. 

After potatoes are mashed, mix all ingredients together and cook for 5 minutes.

 

Serve hot with crackers!

 

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Step by Step Instructions

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Step 1

Steam the potatoes in a microwave or stovetop steamer.

 

 

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Step 2

Start a soup pot with the broth, coconut milk, sour milk, ham broth while the potatoes steam.

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Step 3

Cook in the liquid or stir fry the onion and celery until soft.  You can mash them with the potatoes if you like.

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Step 4

After steaming the potatoes, mash them and extra veggies, mix all ingredients together and cook for 5 to 10 minutes.

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Step 5

 Serve hot with crackers and freeze nay extra for later!

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Enjoy and snuggle up!

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Categories
Cassandra McCoy Physical Health

Healthy White Chocolate Pumpkin Cookies

During the holidays sometimes you just need a few sweet yet healthier options on hand. These cookies are one of my go-tos for family and friends. They are even kid approved! 

This version is my take on a cookie my mom used to make. She made more of a heavy, dark molasses cookie, whereas I prefer a lighter cookie with the maple flare! Here it is just in time for Thanksgiving!

Enjoy.

Recipe:

Preheat oven at 350 degrees

 Mix all the dry ingredients together:

  • 2 cups Whole wheat Pastry Flour (if you prefer Gluten Free, sub for a another alternative flour)
  • 2 cups Almond flour (or any other flour)
  • 2 tsp Baking Soda
  • 2 tsp Baking Flour
  • ½ cup Ground up flaxseed
  • ½ cup Monkfruit powdered sweetener
  • ¾ bag of Lily’s white chocolate chips
  • 1 1/2 tsp Cinnamon
  • 3/4tsp Nutmeg
  • 3/4tsp Cloves
  • (Or sub all 3 spices for 1 tbl of your favorite pumpkin spice mix)

 

Mix all of the wet ingredients together:

 

  • 1 Can of pumpkin puree (2 ¾ cup if you make it yourself)
  • ¼ cup Coconut oil (softened)
  • 3 Eggs
  • ½ cup Almond (or regular) milk
  • ¼ cup Grade A maple syrup

(If you like a sweet cookie, use ¼ cup honey or other fav sweetener for that added kick)

Fold the wet ingredients gently into dry until mixed well.

 

Use a cookie scoop or spoon and lay out cookies on a cookie sheet. Bake for 10 to 15 minutes until desired cookie consistency. I am a fan of a soft, almost done cookie, so I cook for 12 minutes…. but that’s just me! 

 

Melt the rest of the chocolate in a small bowl and drizzle it on top of cooled cookies.

 

Let me know what you think and happy Fall!

 

 

Categories
Financial Health Lisa Mildon Mental Health

Set Goals, Not Resolutions

By Lisa Mildon


Every New Year is usually the same. We make unreasonable or even unattainable goals, mostly dealing with our weight. While keeping a healthy weight is advisable to avoid other health issues, New Year’s resolutions don’t always have to be concerned with such goals.

The term “resolution” seems to connotate a temporary objective. Instead, let’s refer to them as goals. Goals, for many, is a mindful intention, something achievable and with an end in sight. While some of your goals may be an ongoing activity, reaching that goal gives you something to work towards. Below are some ideas for achievable intentions:

1.       Get healthy. While this is a lofty goal there are some solid ideas behind it. Consider what it means to you to get healthy. Does it require some weight loss? Do you want to run a half marathon this summer? Do you need to take more self-care by having a de-stressing hour each day?

2.       More self-care.  In our workaholic society, we’re driven to keep slogging away in the proverbial rat race. Our society sees downtime as selfish while working 50+ hours a week is admirable. This concept is just plain unhealthy. While some may not be able to trim back their work hours due to finances, if you’re able, try taking more time for yourself. Create a goal to read 1 book a month, or try out a new wine. Explore more leisurely activities to give your body and soul some much-needed rest. Even consider some time out in nature. Studies have shown that spending some time outside not only helps us destress, but can also help with coping with pain. (How Does Nature Impact Our Wellbeing?, n.d.)

3.       Try new things. Expanding our horizons livens up our lives in so many ways. By trying a new hobby, a new art project, or even meeting new people aid in reducing cognitive decline. Experiencing new activities or learning a new language helps create new connections to brain cells, thus effectively slowing down the decline. (Harvard Health, 2015)

4.       Meet new people. As stated earlier, even meeting new people, making new friends improves brain function, but did you know that scientists found it to increase your lifespan? Research has found that being social decreases an inflammatory factor that is associated with many health issues such as cardiovascular disease and some forms of cancer, among others. (Research Suggests a Positive Correlation between Social Interaction and Health, n.d.) Even getting a new furry buddy such as a cat or dog, has been known to reduce systolic blood pressure.

John Hain/Pixabay

Now that you have some ideas of what to focus on, how do you tackle this daunting task? Many of us make New Year’s resolutions, but did you know that by February, 80% of those goals fail? (Luciani, 2015) Rather than set yourself up for failure, try these tips below:

1.       Make a plan. What do you want to accomplish? Write down those goals. This way, you can take each one and truly make them workable for you. Know what you really want and\or need.

2.       Take one of your goals and break it down into smaller bites. If you want to get physically fit, don’t make a challenging goal of doing cardio 6 days a week. Build up to something more realistic and feasible. Try breaking it down to a 15-minute walk every other day. Then gradually build up to every day. Then increase the intensity slowly. This not only makes your goal reachable but helps reduce the likelihood of stress or strain.

3.       Focus on one goal at a time. Rather than trying to completely overhaul your physical and mental health, pick 1 goal, the most important to you, and focus on it. Setting a goal as “to get healthy” is too vague and will likely fail as you flounder around trying to do it all without any real direction. With 1 goal in mind, devote your energies to it. Once you’ve achieved this goal, only then should you try to attempt another.

4.       Find a support system. Whether you want to quit smoking, shed a few pounds, or read 25 books in a year, find some friends or family that you can talk to about your goals. Find people who will support you, listen to you, and lift you up when you feel you’re failing. Even ask them to join you on your quest. A support system that works together is far more likely to succeed than you being the lone wolf. (And no, misery does not love company, but cheerleading sure is more uplifting with a group.)

5.       Forgive yourself. If you’re having problems meeting that goal, or feel you’ve completely failed, don’t beat yourself up about it. Don’t look at any “backsliding” as a failure, but as a lesson to learn from. What an excellent opportunity to learn more about yourself and your support group. Failure is only an opportunity to learn and grow, not true failure.

No matter what you focus on in the new year, know that any care for your wellbeing both physically and mentally is a good thing. If we don’t take care of ourselves, then who will? Take charge of your life, your health, and your happiness.

If we don’t take care of ourselves, then who will? Take charge of your life, your health, and your happiness.

– Lisa Mildon

References

How Does Nature Impact Our Wellbeing? (n.d.). Taking Charge of Your Health & Wellbeing. Retrieved January 14, 2020, from https://www.takingcharge.csh.umn.edu/how-does-nature-impact-our-wellbeing

Luciani, J. (2015, December 29). Why 80 Percent of New Year’s Resolutions Fail. US News & World Report. https://health.usnews.com/health-news/blogs/eat-run/articles/2015-12-29/why-80-percent-of-new-years-resolutions-fail

Harvard Health. (2015, December). Rev up your thinking skills by trying something new. Harvard Health. https://www.health.harvard.edu/healthy-aging/rev-up-your-thinking-skills-by-trying-something-new

Research Suggests a Positive Correlation between Social Interaction and Health. (n.d.). National Institute on Aging. Retrieved January 14, 2020, from https://www.nia.nih.gov/about/living-long-well-21st-century-strategic-directions-research-aging/research-suggests-positive

Resolutions, goals, health, physical, mental, intentions, self care, healthy, brain, body, New Year’s, New Year