Healthy Eating

The Benefits of Spaghetti Squash + Simple Roasted Recipe

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From Garden to Table: The Benefits of Spaghetti Squash + My Favorite Recipe

This year, I had the joy of growing spaghetti squash right in my garden — and what a rewarding experience it has been! Watching those vines stretch and curl, then finally harvesting those golden, oblong fruits felt like a small miracle. Gardening always connects me deeper to the rhythms of nature and the nourishment food can bring, and spaghetti squash became a delightful new favorite.

If you haven’t tried spaghetti squash yet, you’re in for a treat. Beyond its unique texture and mild, slightly nutty flavor, spaghetti squash offers some wonderful health benefits:

  • Low in calories and carbs, making it a fantastic choice for balanced, mindful eating.
  • High in fiber, which supports digestion and keeps you feeling full longer.
  • Rich in vitamins and minerals like vitamin C, potassium, and manganese that support overall wellness.
  • Gluten-free and naturally grain-free, perfect for those with dietary sensitivities.
  • Versatile in the kitchen, it easily swaps in for pasta in many dishes, helping you enjoy comforting meals with a nutritious twist.

Growing spaghetti squash myself has made me appreciate its subtle sweetness and versatility even more. The process of nurturing the plants, tending the soil, and finally cooking my harvest added a whole new level of connection and gratitude for this humble veggie.

Here’s my favorite simple way to prepare spaghetti squash — a recipe that lets the squash shine while keeping things light and fresh:

Simple Roasted Spaghetti Squash with Garlic and Herbs

Ingredients:

  • 1 medium spaghetti squash
  • 2 tablespoons olive oil
  • 3 cloves garlic, minced
  • 1 teaspoon dried Italian herbs (or a mix of oregano, basil, thyme)
  • Salt and pepper, to taste
  • Fresh parsley or basil, chopped (optional)
  • Grated Parmesan or nutritional yeast (optional)

Instructions:

  1. Preheat your oven to 400°F (200°C).
  2. Cut the spaghetti squash in half lengthwise and scoop out the seeds.
  3. Drizzle the inside of each half with 1 tablespoon of olive oil, then sprinkle with salt, pepper, garlic, and dried herbs.
  4. Place the halves cut side down on a baking sheet lined with parchment paper. Roast for about 40-45 minutes, or until the flesh is tender and can be shredded easily with a fork.
  5. Remove from oven and let cool slightly. Using a fork, scrape the flesh to create spaghetti-like strands.
  6. Toss the strands with a bit more olive oil, fresh herbs, and sprinkle with Parmesan or nutritional yeast if you like. Serve warm.

Growing and cooking my own spaghetti squash has become a joyful ritual — a reminder of the magic in simple, wholesome food and the power of tending something with care. If you haven’t tried growing or cooking spaghetti squash, I hope this inspires you to give it a go!

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Peach Cobbler Sourdough Muffins

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There’s something magical about opening the freezer and pulling out a taste of last summer. These Peach Cobbler Sourdough Muffins are made with the golden sweetness of Palisade peaches I froze at their peak last year—and let me tell you, the flavor is still sunshine in every bite. Any frozen peaches will do, though.

Soft and tender from the sourdough discard, filled with juicy chunks of peach, and topped with a warm cobbler-style cinnamon crumble, these muffins are pure comfort. A little tangy, a little sweet, and everything you want in a late spring or early summer treat.

Perfect for slow mornings, afternoon tea, or a thoughtful gift for someone who needs a little homemade goodness.

Peach Cobbler Sourdough Muffins

Makes 12 muffins

Ingredients

For the muffins:

  • 1 cup all-purpose flour
  • 1/2 cup whole wheat flour (or more all-purpose)
  • 1/2 tsp baking soda
  • 1/2 tsp baking powder
  • 1/2 tsp salt
  • 1/2 tsp ground cinnamon
  • 1/4 tsp ground nutmeg
  • 1/2 cup coconut sugar or brown sugar
  • 1/2 cup sourdough discard
  • 1/2 cup milk of choice
  • 1/3 cup melted butter or coconut oil
  • 1 egg
  • 1 tsp vanilla extract
  • 1 cup frozen peaches, diced (don’t thaw)

For the cobbler topping:

  • 1/4 cup flour
  • 2 tbsp brown sugar
  • 1/4 tsp cinnamon
  • 2 tbsp cold butter or coconut oil

Instructions

  1. Preheat oven to 375°F and line or grease a muffin tin.
  2. In a large bowl, whisk together the flours, baking soda, baking powder, salt, cinnamon, nutmeg, and sugar.
  3. In a separate bowl, mix the sourdough discard, milk, melted butter, egg, and vanilla.
  4. Gently fold the wet ingredients into the dry ingredients until just combined.
  5. Fold in the frozen peach pieces (keep them frozen so they don’t make the batter soggy).
  6. Spoon batter evenly into the muffin cups.
  7. Make the cobbler topping: In a small bowl, mix the flour, sugar, and cinnamon. Cut in the butter with a fork or your fingers until crumbly. Sprinkle on top of each muffin.
  8. Bake for 18–22 minutes, or until a toothpick comes out clean and the tops are golden.
  9. Cool in the pan for 5 minutes, then transfer to a wire rack.

Why I Love These Muffins

  • A delicious way to use sourdough discard
  • Nostalgic summer flavor from Palisade peaches
  • The crumble topping gives it a cozy, cobbler vibe
  • Not too sweet—just right for breakfast or snack time
  • Easy to freeze and reheat

If you have peaches in your freezer and sourdough discard in your fridge, this recipe is calling your name.

If you love my content and want more tools for mindfulness & movement, check out my digital products on Buy Me a Coffee! Your support helps me continue creating. 

Looking for the tools and products I swear by? Visit my Amazon storefront for a handpicked collection of my favorite finds—from kitchen gadgets to wellness essentials. Click here to explore and shop my must-haves.

If you would love to be part of my essential oil community and are ready to start using pure essential oils, shop here or email me for a free 1:1 consultation.

No-Bake Peanut Butter Protein Bites

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No-Bake Peanut Butter Protein Bites
A fun, healthy, protein-packed snack to fuel your day

There’s something so satisfying about a bite that’s equal parts creamy, crunchy, and just a touch sweet—and that delivers a burst of energy when you need it most. These no-bake peanut butter protein bites have become my go-to snack for everything from mid-afternoon pick-me-ups to pre-yoga fuel. They’re super simple to make, infinitely adaptable, and keep in the fridge for up to a week (if they last that long!).

Ingredients

  • 1 cup creamy peanut butter (or any nut/seed butter you love)
  • ½ cup old-fashioned oats
  • ½ cup vanilla or unflavored protein powder
  • 2–3 tbsp honey or maple syrup (adjust for sweetness)
  • 1 tbsp chia seeds or ground flaxseed (optional boost of fiber)
  • 2 tbsp mini dark chocolate chips (or cacao nibs)
  • A pinch of sea salt

Instructions

  1. Combine base ingredients:
    In a medium bowl, stir together peanut butter, oats, protein powder, chia seeds (if using), and sea salt.
  2. Sweeten & mix:
    Drizzle in honey or maple syrup, one tablespoon at a time, stirring after each addition, until the dough is slightly sticky but holds together when pressed.
  3. Add mix-ins:
    Gently fold in the chocolate chips or cacao nibs.
  4. Form the bites:
    Use a small cookie scoop or spoon to portion out about 1–1½ tablespoons of dough. Roll into a ball between your palms, pressing gently to keep the surface smooth.
  5. Chill:
    Place the bites on a parchment-lined tray and chill in the refrigerator for at least 30 minutes to firm up.
  6. Enjoy!
    Store in an airtight container in the fridge for up to 1 week, or freeze for longer storage.

Variations & Tips

  • Almond Joy: Swap peanut butter for almond butter and add shredded coconut.
  • Double Chocolate: Use chocolate protein powder and roll bites in cocoa powder.
  • PB&J Remix: Mix in freeze-dried raspberries or chopped dried cherries.
  • Seed Power: Add a tablespoon of pumpkin or sunflower seeds for extra crunch.

Why You’ll Love Them

  • Protein-packed: Perfect for muscle recovery or a sustained energy boost.
  • No-bake & easy: Ready in under 10 minutes, no oven required.
  • Customizable: Swap nut butters, mix-ins, or sweeteners to suit your taste.

Give these little power balls a try this week—stash them in your bag, on your desk, or next to your yoga mat for a wholesome treat whenever you need it.

What mix-in will you try first? Let me know in the comments! I am going for the coconut ones!

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Lemon & Strawberry Oat Bars

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Lemon & Strawberry Oat Bars
Welcoming spring one sweet bite at a time.

There’s something so simple and sacred about baking with seasonal ingredients—especially when they bring brightness and joy into your kitchen. These Lemon & Strawberry Oat Bars are the kind of recipe that feels like a love letter to spring. They’re soft, golden, just the right amount of sweet, and filled with the zing of lemon and the goodness of strawberries.

Baking can be such a grounding, heart-opening ritual. As you stir and pour, layer and bake, you’re not just making food—you’re creating nourishment, comfort, and care. Whether you share them with loved ones or savor them solo with a warm cup of tea, I hope these bring a little sunshine into your day.

Spring calls for something sweet, light, and bursting with brightness. These Lemon & Strawberry Oat Bars are like sunshine you can taste—easy to make, naturally sweetened, and the perfect blend of tangy and comforting.

Made with fresh strawberries, zesty lemon, and wholesome oats, this treat is perfect for an afternoon snack, picnic, or simple celebration of the season. They’re gluten-free and can be made vegan with a few swaps.

Ingredients

For the base and topping:

  • 1 ½ cups rolled oats
  • 1 cup almond flour (or oat flour)
  • ? cup coconut sugar or brown sugar
  • ½ tsp baking soda
  • ¼ tsp sea salt
  • Zest of 1 lemon
  • ? cup coconut oil or melted butter
  • 1 tsp vanilla extract
  • 2 tbsp maple syrup

For the strawberry filling:

  • 1 ½ cups chopped fresh strawberries
  • Juice of 1 lemon
  • 1 tbsp maple syrup
  • 1 tbsp chia seeds (to thicken)

Instructions

  1. Preheat your oven to 350°F (175°C) and line an 8×8 baking dish with parchment paper.
  2. Make the filling: In a small saucepan, combine strawberries, lemon juice, and maple syrup. Cook over medium heat until the berries break down and get jammy (about 8–10 minutes). Stir in chia seeds and set aside to cool and thicken.
  3. Make the base/topping: In a large bowl, mix oats, almond flour, sugar, baking soda, salt, and lemon zest. Stir in coconut oil, vanilla, and maple syrup until the mixture is crumbly but holds together when pressed.
  4. Press about ? of the oat mixture into the bottom of the pan. Spread the strawberry filling evenly over the top. Sprinkle the remaining oat mixture over the strawberries and gently press it down.
  5. Bake for 25–28 minutes or until the top is golden. Let cool completely before slicing into bars.

? A Few Tips

  • You can use frozen strawberries—just thaw first and drain any excess liquid.
  • For a vegan version, use coconut oil or vegan butter.
  • These bars store well in the fridge for up to 5 days (if they last that long!).

Mindful Moment:

While the bars bake, take a moment to sit with a cup of tea and breathe in the aroma filling your kitchen. Gratitude lives in these quiet, simple rituals—the scent of lemon zest on your fingers, the sweetness of strawberries, the warmth of the oven.

Let this be a small celebration of the season and your own sweetness.

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Strawberry Shortcake Cookies

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Strawberry Shortcake Cookies – A Taste of Spring!

These soft and buttery strawberry shortcake cookies bring all the flavors of the classic dessert into a bite-sized springtime treat! They’re bursting with fresh strawberries, lightly sweet, and perfect for enjoying with a cup of tea or at a spring picnic.

Ingredients:

  • 1 ¾ cups all-purpose flour (or gluten-free 1:1 substitute)
  • 1 teaspoon baking powder
  • ¼ teaspoon baking soda
  • ¼ teaspoon salt
  • ½ cup unsalted butter, softened
  • 1 cup coconut sugar (or regular sugar)
  • 1 egg
  • 1 teaspoon vanilla extract
  • ¼ cup Greek yogurt (or coconut yogurt for dairy-free)
  • ¾ cup fresh strawberries, diced
  • 1 tablespoon cornstarch (helps absorb strawberry moisture)

Optional Vanilla Glaze:

  • ½ cup powdered sugar
  • 1 tablespoon milk of choice
  • ½ teaspoon vanilla extract

Instructions:

  1. Preheat oven to 350°F (175°C) and line a baking sheet with parchment paper.
  2. In a bowl, whisk together flour, baking powder, baking soda, and salt.
  3. In another bowl, cream together butter and sugar until light and fluffy. Add the egg, vanilla, and Greek yogurt, mixing until smooth.
  4. Toss the diced strawberries with cornstarch, then gently fold them into the dough.
  5. Scoop tablespoon-sized dough balls onto the prepared baking sheet, spacing them about 2 inches apart.
  6. Bake for 10-12 minutes, or until the edges are lightly golden. Let cool for a few minutes before transferring to a wire rack.
  7. If using the glaze, whisk together powdered sugar, milk, and vanilla, then drizzle over the cooled cookies.
  8. Enjoy these soft, fruity bites of spring! 

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Healthy Lemon Bliss Bars

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Healthy Lemon Bliss Bars (Gluten-Free & Naturally Sweetened)

Spring is the perfect time to refresh and renew—not just in our surroundings but also in the way we nourish our bodies. As the days grow warmer and brighter, lighter, citrus-infused treats feel like a celebration of the season. One of my favorite ways to embrace this fresh energy is with a healthy take on a classic lemon dessert. These Healthy Lemon Bliss Bars are naturally sweetened, gluten-free, and bursting with bright, tangy flavor—perfect for an afternoon treat or a guilt-free indulgence. Let’s welcome spring with a dessert that’s as vibrant and refreshing as the season itself!

Ingredients:

For the crust:

  • 1 cup almond flour
  • 1/4 cup coconut flour
  • 1/4 cup melted coconut oil
  • 3 tbsp pure maple syrup or honey
  • 1/2 tsp vanilla extract
  • Pinch of salt

For the lemon filling:

  • 3 eggs
  • 1/3 cup fresh lemon juice (about 2 lemons)
  • Zest of 1 lemon
  • 1/4 cup pure maple syrup or honey
  • 1 tbsp coconut flour (helps thicken)
  • 1/2 tsp vanilla extract
  • Pinch of salt

Instructions:

  1. Preheat & prepare: Preheat oven to 350°F (175°C) and line an 8×8-inch pan with parchment paper.
  2. Make the crust: In a bowl, mix almond flour, coconut flour, melted coconut oil, maple syrup, vanilla, and salt. Press the mixture evenly into the pan and bake for 10-12 minutes, until lightly golden. Let it cool slightly.
  3. Prepare the lemon filling: In another bowl, whisk together eggs, lemon juice, lemon zest, maple syrup, coconut flour, vanilla, and salt until smooth.
  4. Bake: Pour the lemon mixture over the pre-baked crust and return to the oven for 18-20 minutes, until the filling is set but still slightly soft in the center.
  5. Cool & chill: Let the bars cool completely, then refrigerate for at least an hour before slicing.
  6. Serve & enjoy: Dust with a little coconut flour or powdered monk fruit for a classic look, then slice and enjoy!

These bars are refreshing, lightly sweet, and perfect for spring! 

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Cinnamon Swirl Sourdough Discard Banana Bread

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If you’re looking for a delicious way to use up your sourdough discard, this Cinnamon Swirl Sourdough Discard Banana Bread is the perfect solution. It combines the natural sweetness of ripe bananas with the tangy depth of sourdough discard and a cozy cinnamon swirl. This moist, flavorful loaf is ideal for breakfast, a snack, or even dessert.

Why You’ll Love This Recipe

  • Uses Sourdough Discard – A great way to reduce waste while adding a subtle tangy depth to your baked goods.
  • Incredibly Moist & Flavorful – Thanks to the bananas, sourdough discard, and buttery cinnamon swirl.
  • Perfect for Any Time of Day – Enjoy it with morning coffee, as an afternoon treat, or warmed up for dessert.

Ingredients

For the Banana Bread:

  • 3 ripe bananas, mashed (about 1 cup)
  • ½ cup sourdough discard (unfed)
  • ½ cup unsalted butter, melted (or coconut oil)
  • ¾ cup brown sugar (or coconut sugar)
  • 2 eggs, room temperature
  • 1 tsp vanilla extract
  • 1 ¾ cups all-purpose flour (or whole wheat for a heartier loaf)
  • 1 tsp baking soda
  • ½ tsp salt
  • ½ tsp cinnamon

For the Cinnamon Swirl:

  • ¼ cup brown sugar
  • 1 tbsp cinnamon
  • 1 tbsp melted butter
  • optional add a sprinkling of oats for texture

Instructions

  1. Preheat & Prepare:
    • Preheat your oven to 350°F (175°C).
    • Grease and line a 9×5-inch loaf pan with parchment paper.
  2. Mix Wet Ingredients:
    • In a large bowl, whisk together the mashed bananas, sourdough discard, melted butter, brown sugar, eggs, and vanilla until smooth.
  3. Combine Dry Ingredients:
    • In a separate bowl, whisk together the flour, baking soda, salt, and cinnamon.
  4. Mix Batter:
    • Gradually mix the dry ingredients into the wet ingredients until just combined. Do not overmix.
  5. Prepare Cinnamon Swirl:
    • In a small bowl, mix brown sugar, cinnamon, and melted butter.
  6. Assemble the Bread:
    • Pour half the banana bread batter into the loaf pan.
    • Sprinkle half of the cinnamon swirl mixture over the batter.
    • Pour the remaining batter on top and swirl in the remaining cinnamon mixture with a knife or toothpick.
  7. Bake:
    • Bake for 50-60 minutes, or until a toothpick inserted in the center comes out clean.
    • Let the bread cool in the pan for 10 minutes before transferring to a wire rack.
  8. Enjoy!
    • Slice and serve warm with butter, honey, or even a drizzle of maple syrup.

Tips for the Best Banana Bread

  • Use Overripe Bananas: The riper the bananas, the sweeter and more flavorful the bread will be.
  • Don’t Overmix: Overmixing the batter can lead to a denser texture.
  • Customize It: Add walnuts, pecans, or chocolate chips for extra texture and flavor.
  • Store It Right: Wrap in plastic wrap or store in an airtight container for up to 4 days at room temperature or freeze for longer storage.

This Cinnamon Swirl Sourdough Discard Banana Bread is the perfect combination of comforting flavors and minimal waste. Whether you’re a seasoned sourdough baker or just looking for a new banana bread twist, this recipe is sure to become a favorite!

Golden Turmeric Latte

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Cozy & Nourishing Golden Turmeric Latte

As we transition through February’s chilly days, there’s nothing quite as comforting as a warm, nourishing drink. This Golden Turmeric Latte is not only cozy but also packed with anti-inflammatory benefits, making it perfect for supporting your body—especially if you’re on a healing journey.

Why Turmeric?

Turmeric is a powerhouse spice known for its anti-inflammatory and immune-boosting properties. Curcumin, its active compound, can help reduce pain and inflammation, making this latte a great addition to your daily routine—especially if you’re dealing with recovery, joint pain, or simply the winter blues.

Ingredients:

  • 1 cup milk of choice (almond, oat, coconut, or dairy)
  • 1/2 teaspoon ground turmeric
  • 1/4 teaspoon ground cinnamon
  • 1/4 teaspoon ground ginger
  • 1 teaspoon honey or maple syrup (adjust to taste)
  • 1/2 teaspoon vanilla extract
  • 1 pinch black pepper (enhances curcumin absorption)
  • Optional: 1/2 teaspoon coconut oil (for a creamier texture)

Instructions:

  1. In a small saucepan, warm the milk over medium heat. Do not boil.
  2. Add the turmeric, cinnamon, ginger, black pepper, and coconut oil (if using). Whisk well.
  3. Let it simmer for about 3–5 minutes, stirring occasionally.
  4. Remove from heat and stir in the vanilla and sweetener of choice.
  5. Pour into a mug, sprinkle with a dash of cinnamon, and enjoy!

Variations:

  • Extra Healing: Add a small scoop of collagen powder for added joint support.
  • Spicy Kick: A pinch of cayenne pepper can boost circulation and warmth.
  • Iced Version: Blend with ice for a refreshing golden milk smoothie.

This latte is a simple yet powerful way to support your well-being and embrace the last weeks of winter with warmth and care. Let me know if you try it—I’d love to hear your thoughts! ??

Soft Sourdough Sandwich Bread

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Soft sandwich sourdough bread is a delightfully tender and versatile loaf. It has a subtle tang from the sourdough starter, a soft crumb that slices easily, and a light, golden crust. This bread is enriched with ingredients like honey and avocado oil which make it softer and less chewy than traditional artisan sourdough. It’s perfect for sandwiches, toast, or even French toast, offering a balance of flavor and texture. You get the tang of sourdough with the softness of traditional bread.

For the best soft sourdough sandwich bread, a kitchen scale ensures your dough has the perfect hydration and ingredient balance, leading to predictable results and a superior loaf! This scale is perfect and affordable! I resisted the scale for a long time but now I see it makes it so much easier!

Why Weighing Ingredients is Better Than Using Cups

  1. Precision:
    • Weight measurements are exact, eliminating variability caused by how ingredients are scooped or packed into a measuring cup. For example, flour can compress or aerate, leading to significant weight differences in a “cup.”
  2. Consistency:
    • Baking is a science, and even small deviations in ingredient ratios can affect the outcome. Weighing ensures consistency every time you bake.
  3. Efficiency:
    • Weighing is quicker and reduces the number of tools used. You can measure directly into your bowl, avoiding multiple cups and spoons.
  4. Universal Accuracy:
    • Recipes using weight measurements are consistent globally, regardless of regional cup sizes (which can vary slightly between countries).
  5. Liquid and Solid Measurements:
    • Weighing works equally well for liquids and solids, removing confusion about measuring sticky or dense ingredients like honey or sourdough starter.

Ingredients:

  • Active sourdough starter: 1/2 cup (100g)
  • Warm water: 1 cup (200g)
  • Avocado or Olive Oil: 1 1/4 tbsp (20 g)
  • Honey: 1 tbsp (20 g)
  • Bread flour: 3 1/2 cups (400 g)
  • Salt: 1 1/2 tsp (8g)

Instructions:

  1. Mix the Dough:
    • Using a stand mixer, combine the sourdough starter, warm water, milk, melted butter, and honey. Stir well to dissolve.
    • Add the bread flour and salt. Mix until the dough comes together into a shaggy ball.
  2. Knead the Dough:
    • Use a stand mixer with a dough hook for about 6-8 minutes.
    • If you don’t have a mixer, mix by hand kneading on counter for 7-8 minutes until smooth.
    • Let the dough sit for one hour covered.
  3. Stretch and Fold:
    • After one hour stretch the dough, turn bowl 1/4 and repeat 3 times.
    • Rest another hour and repeat stretch and fold process.
  4. Bulk Fermentation & Shape the Loaf::
    • Lightly grease a 9×5-inch loaf pan.
    • Place the dough in prepared pan and cover it with a damp towel or plastic wrap.
    • Let it rise at room temperature until it doubles in size, about 8-10 hours (depending on the temperature and the activity of your starter).
  5. Bake the Bread:
    • Preheat your oven to 375°F (190°C).
    • Bake the bread for 35-40 minutes, or until golden brown and it sounds hollow when tapped.
    • Optional: Brush the top with melted butter immediately after baking for a softer crust.
  6. Cool and Slice:
    • Remove the bread from the pan and let it cool completely on a wire rack before slicing.

This bread is soft, slightly tangy, and perfect for sandwiches. Enjoy!

Sourdough Discard Chicken and Dumplings

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Sourdough Discard Chicken and Dumplings is the perfect comfort food, blending the rich warmth of homemade chicken soup with pillowy, tangy dumplings. Let’s face it comfort food is where it’s at.

Comfort food is like edible nostalgia—a warm, familiar hug on a plate. It’s the type of food that feels nourishing and soul-satisfying, often tied to memories of home, family, or simpler times. Comfort food dishes are usually rich in flavor, hearty, and filling, and they evoke a sense of coziness, safety, and calm.

Here’s my favorite recipe for Sourdough Discard Chicken and Dumplings that’s comforting, hearty, and a great way to use sourdough discard!

Ingredients

For the Soup:

  • 1 whole chicken (about 4-5 pounds) or 1 pound of boneless chicken thighs/breasts
  • 8 cups chicken broth
  • 2 large carrots, diced
  • 2 celery stalks, diced
  • 1 large onion, diced
  • 3 garlic cloves, minced
  • 1 bay leaf
  • 1 tsp dried thyme
  • Salt and pepper, to taste
  • 2 tbsp olive oil or butter

For the Sourdough Dumplings:

  • 1 cup all-purpose flour
  • 1/2 cup sourdough discard
  • 1/2 cup milk
  • 2 tsp baking powder
  • 1/2 tsp salt
  • 2 tbsp melted butter or olive oil
  • Fresh herbs like parsley or chives (optional)

Instructions

Step 1: Make the Soup

  1. In a large pot or Dutch oven, heat olive oil or butter over medium heat. Add diced onion, carrots, and celery, cooking until softened (about 5-7 minutes).
  2. Add the garlic, cooking for another minute until fragrant.
  3. Pour in the chicken broth, add bay leaf and thyme, and season with salt and pepper.
  4. Place the whole chicken or chicken pieces into the pot and bring to a boil. Lower to a simmer, cover, and cook until the chicken is cooked through (about 20-30 minutes for boneless pieces, 1-1.5 hours for a whole chicken).
  5. Remove the chicken from the pot. Let cool slightly, shred the meat, and discard any bones or skin. Return shredded chicken to the soup.

Step 2: Make the Sourdough Dumplings

  1. In a mixing bowl, combine the flour, baking powder, and salt.
  2. Stir in the sourdough discard, milk, and melted butter until just combined (avoid over-mixing). If desired, add fresh herbs to the batter.
  3. The batter should be thick but spoonable.

Step 3: Cook the Dumplings

  1. Bring the soup to a gentle simmer. Drop spoonfuls of the dumpling batter onto the soup (about 1-2 tbsp per dumpling).
  2. Cover the pot and let the dumplings steam for 10-12 minutes, until they are puffed and cooked through. Avoid lifting the lid during this time.

Step 4: Serve

  1. Remove the bay leaf and adjust the seasoning of the soup as needed.
  2. Ladle soup and dumplings into bowls, garnish with fresh herbs if desired, and serve warm.

This dish is a hug in a bowl! The combination of warm, savory broth, wholesome vegetables, tender chicken, and sourdough dumplings is deliciously filling and satisfying, perfect for cozying up on a chilly day. Enjoy your cozy bowl of Sourdough Discard Chicken and Dumplings!

What Is Holistic Health?

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Holistic health is an approach to well-being that considers the whole person. Mind, body, and spirit instead of just focusing on physical symptoms. It views health as a balance among these areas, each of which influences the others in creating overall wellness. Unlike conventional medicine that may concentrate on treating individual ailments, holistic health aims to uncover root causes of imbalances. It also helps to nurture each aspect to foster healing from within. This approach encourages looking at lifestyle, emotional well-being, and personal beliefs, emphasizing that true health is about harmony within ourselves.

The Mind

The mind in holistic health refers to mental and emotional well-being. Our thoughts, emotions, stress levels, and mental clarity all play a major role in our health. When we’re mentally balanced, we’re better equipped to handle life’s challenges, make healthy choices, and maintain positive relationships. Practices like mindfulness, meditation, and stress management can support mental clarity and emotional stability. This can help prevent or manage issues like anxiety, depression, or stress-related illnesses. Cultivating a healthy mind enhances our emotional resilience and contributes to better physical health.

The Body

The body in holistic health represents the physical aspect, focusing on maintaining the body’s strength, flexibility, and resilience. This includes physical activity, nutrition, sleep, and overall self-care practices that support bodily health. When we take care of our bodies—through movement, balanced eating, hydration, and rest—we’re better equipped to handle stress, fight off illnesses, and sustain energy. The body also directly impacts our mental and emotional states. For instance, exercise releases endorphins that improve mood, and good nutrition supports mental clarity.

The Spirit

The spirit aspect focuses on finding meaning, purpose, and connection in life. Spirit doesn’t necessarily refer to religion. Rather it’s more about feeling connected to something bigger than ourselves, whether through nature, relationships, personal beliefs, or a sense of inner peace. When we nurture our spirit, we feel a deeper sense of fulfillment and joy. This can motivate us to take better care of our bodies and minds. This spiritual wellness adds depth to holistic health, recognizing that our well-being isn’t just physical or mental. Spiritual wellness is also shaped by our sense of purpose and our connection to the world. Together, mind, body, and spirit create a foundation for lasting wellness and a more fulfilling, balanced life.

I have a complete three part series that goes a little deeper into these aspects of holistic health. We will learn techniques for keeping our holistic health optimal, including yoga, essential oils, breathing practices and crystals.

Ready to dive in?

Get Your Access Here

Losing Heaviness

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Back when I was young, married and raising three people I was completely asleep when it came to self love. I was overweight and miserable. I was extremely heavy in all areas of my life. I did not like who I was. I was also very unaware at how much heaviness I was carrying in the terms of emotion. It became clear that when you love yourself, you take actions that care for yourself. I never connected that the heaviness I was in my body was a direct link to the heaviness in my emotions.

Losing Heavy Emotions

When I began to what I like to refer to as “wake up” and get healthy, I started to actually like who I was. I shed layers and layers of heavy stuff that was either put on me, or I put upon myself. Labels, disappointments, regrets, anger and so much more. I was finding dark shadows that were lurking in my heart that were asking to be let out.

Besides the practical tools I began to actually losing the physical weight, I also forgave others and accepted my circumstances. I began to surround myself with people who honored me and were good influences to a positive outlook on life. In doing this, I lost so much of the heavy feelings that were literally weighing me down.

Losing the Weight

The practical ways in which I lost weight were simple–I changed my habits. Recognizing what wasn’t working and learning to make a very conscious decision to change it was my new way. I swapped mindless habits for mindful living and the game changed.

Some of my strategies were:

  • Eating meals on small plates
  • Chewing gum while I cooked
  • Teaching others to do their dishes
  • Putting trigger foods out of sight
  • Making sure my walking shoes were always with me
  • Changing routines to avoid mindless eating (taking long baths, going for a walk, learning to garden)

You see these simple changes were to avoid be being unconscious. This influenced my snacking, my portions, and my then sedentary lifestyle choices. Many of these changes still remain part of my life.

By swapping out the mindless munching on snacks for bubble baths or a short walk, my mind was beginning to see the value in me. It is extraordinary what happens to a person’s soul when time is spent consistently alone on a walk. The changes that occurred both on the inside and outside were amazing. 

I began noticing myself.

I have spent a decade and a half living like these habits; mindful eating and multiple daily walks. I even became a yoga and meditation teacher. Basically transformed myself from an angry obese woman to a healthy and happy woman.

A vibrant life was mine. Once all the BS labels were shed, I found the true me and I found purpose.

Maintaining a light life.

While I have maintained a healthy weight for over 20 years, I have struggled with trusting my body. The multiple diagnoses I have received and the countless surgeries felt at times like a betrayal. In truth, I spent a solid 10 adult years living on double cheeseburgers, fries and chicken nuggets without a stitch of pain or health issues. Once I lightened up health issues began to surface.

I often ask myself how did I begin to develop inflammatory issues when I was now living my best life? My body’s ability to climb mountains, race bicycles, practice endless hours of yoga, walk miles and miles each day was endless.

And yet, my body was struggling. 

I have since learned to accept what is. Learning to continue on living an extraordinary happy and healthy life despite pain.Making daily choices around movement vs sitting. Or ice cream vs a single bite of dark chocolate. And binging on stupid tv vs a long bubble bath. I’ve been extremely happy with the self love I have discovered by nurturing myself.

Amazing how much healing can happen when you say yes to YOU.

Whether it is food choices, walking, yoga, mindfulness or even getting down with lifting weights learning to love myself has been a journey I am so grateful for. Listening to the inner calling of my purpose elevated my game beyond any number on a scale could have.

I have found trust in myself. And isn’t trust a much needed part of loving this life?

Take a listen to this podcast I recently did that expands on these ideas. I would love to hear how YOU have lighted up and lost heaviness.