Warming up for fall!


simply well with holly niles


In our last edition, we talked about using dressings and dips as a tool to get more vegetables into your daily diet.  Simple soups are another way to add those veggies with all the great nutrition and fiber they bring to the body. The days are getting shorter and our temperature will start to get colder, making soup a great option.  It helps to have a few tricks up your sleeve when it comes to feeding your body well. Soups work for meals as well as snacks and if you keep some staples on hand like organic broth and beans, you can easily throw one together! Get a thermos and bring some to work or school.


Simply Easy Tip: 

Simple soup: sauté finely chopped onions/celery/carrots in olive oil (also called a mirepoix). Add organic chicken or veggie broth, ½ cup of brown or wild rice, a variety of veggies                            (suggestions: zucchini, carrots, green beans, tomatoes, greens, mushrooms) and/or cooked chicken or organic canned beans.  Simmer until veggies and grain are cooked. This is a great meal or snack option.


Simply Supportive: Phytoganix Organic Superfruits Green Powder Mix

Here’s one more great option to increase those phyto/plant nutrients. Add a scoop to a smoothie or water to add some extra vibrancy to your day! Phytoganix is USDA organic, assuring it is produced, processed, and certified to be consistent with national organic standards. All plant ingredients in Phytoganix are from certified organic farming systems that exclude synthetic chemicals in crop production. To order Phytoganix, you can contact our friendly front desk team at (860)519-1916 or email Info@IntegrativeWellnessAndPT.com or click on the link above. 


Simply Delicious: Vegan Ranch Dressing


Cashew Cream ingredients:
2 cups raw cashews-see note about soaking methods if not using a high-speed blender
1 cup water
1 heaping tablespoon nutritional yeast
1 tsp chickpea miso optional, any light miso will work
1 tsp salt
1 T white wine vinegar or other neutral-flavored vinegar
Remaining Dressing ingredients:
1 cup savory cashew cream (see ingredients above)
3/4 cup water
3 T tahini paste
1 T unseasoned rice vinegar white wine vinegar, or other mild unsweetened vinegar
1 tsp salt
1 1/2 tsp garlic powder or granulated garlic
1 1/2 tsp onion powder
1/4 cup finely chopped fresh parsley dill, cilantro, or a combination
1/4 cup finely chopped fresh chives


Puree all ingredients except fresh herbs in a blender or food processor until smooth and creamy. Add in the fresh herbs and pulse a few times to break down the herbs and mix in. Pureeing the herbs will turn the dressing a pale green color, so be careful not to pulse too much if you want the dressing to look like “traditional” ranch. The mixture will seem thin, but will thicken upon refrigeration.
Savory Cashew Cream:
Blend all ingredients in a high-speed blender or food processor until creamy and smooth.
Recipe Notes: If not using a high-speed blender, soak the cashews in water for at least 2 hours. Drain and proceed with the recipe.


Adapted from: http://eatwithinyourmeans.com/vegan-ranch-dressing-dip-oil-free/



Simply Well newsletter #97: Warming up for fall PRINTOUT (pdf)