Archive for the ‘Recipes’ Category

Chicken and Kale Soup

Posted: January 2, 2018 in Recipes

This Lemony Chicken and Kale soup is light, brothy and packed with veggies but also super comforting and hearty. Whole30 approved, Paleo and gluten-free too!

You’ll Need…

  • 1 large onion, diced
  • 3 stalks celery, thinly sliced
  • 2 carrots, thinly sliced
  • 2 tablespoons olive oil
  • 1 pound mushrooms, thinly sliced
  • 4 cloves garlic, minced
  • 6 cups low-sodium chicken stock/broth
  • 1/4 teaspoon red pepper flakes
  • 1/2 teaspoon dried thyme
  • 1 bay leaf
  • 1/2 teaspoon of salt
  • 1/2 teaspoon pepper
  • 1 large head of kale, stems removed and torn into pieces
  • 1 lemon, sliced in half
  • 2 cups cooked, shredded chicken
  • More salt, to taste


  1. Heat the olive oil in a large Dutch oven or a big soup pot over medium heat. Add onion, celery and carrots and cook for about 5 minutes, stirring often. Add mushrooms and garlic and cook for three more minutes. Stir in stock, thyme, bay leaf, red pepper flakes, salt and pepper. Reduce heat to low and let mixture simmer for about 20 minutes, covered.
  2. Add the kale and continue to simmer for about 25 more minutes, or until kale is as tender as you’d like for it to be. Add the chicken and juice of both of the lemon halves and heat through. Season to taste with salt. You may need a good bit more depending on your preferences. Discard bay leaf before serving.

Coach Amy’s Wellness Brew!

Posted: November 1, 2017 in Recipes



Hey guys!

Just wanted to share a quick, easy inexpensive, nutritious and delicious soup recipe! Great as a meal, after school snack, great for weight loss or when the body is in need something to help you warm up on a cold day AND get in your “good carbs” – disease fighting, vegetable goodness for the soul (body function/colon too), Just sayin’!

Coach Amy’s Wellness Brew!


2 boxes of Nature’s Basket Beef Broth
3/4 head of cabbage
4 carrots, peeled
4 cloves of garlic (get some gum too)
1 large Vidalia (sweet) onion
2 big fistfuls of kale
4 stalks of celery, leaves and all
1 huge can of diced tomatoes
1 can of chick peas
6 shakes of hot sauce (optional)

Sautee: cabbage, carrots, onions, garlic in 2 tablespoons of olive oil for 5 minutes. Simmer on low for 20 minutes, add broth and chick peas, simmer low for additional 10. Check and ENJOY!

Will last several days. NO EXCUSES!

Please find enclosed the parameters for RAW REAL FOOD CHALLENGE 2016. CONGRATULATIONS! This is your first step in changing eating habits for you and your family. Enclosed is a list of foods your diet will include for the next 23 days, along with a list of foods to avoid. Every time you eat, select foods from each Macronutrient Category, there are three; Protein, Carbohydrate and Fat. You are allowed 1 serving of whole grains per day (see acceptable grain options below) if desired. Absolutely no processed sugar, chemical sweetener, food dye or over processed food/grains (especially the white ones).
To know if you are eating foods allowed on the RAW REAL FOOD CHALLENGE  ask yourself the following questions before you eat it:
Could your great-great-great parents recognize it?
Could you make it yourself?
Does it have an ingredient list? If so, can you recognize all the ingredients as food?
Is it free of trans fats?
Is it free of food dye?
Is it free of processed, white sugar or artificial sweetening ingredients? If you answered yes to these questions, EAT IT!
ACCEPTABLE GRAINS- 1 serving per day based on nutritional label.
Gluten free grains:
Wild rice
Rolled oats/steel cut oats (may be contaminated due to processing with other products that contain gluten)
Grains that contain gluten:
Whole Wheat
Rye, Etc
Raw Sugar
Pure Maple Sugar (no Mrs. Butterworth)
Demerara Sugar (a crunchy RAW sugar)
WEEKLY ALCOHOL CONSUMPTION ALLOWED – no carry over from week to week!
4 Beers
4-4oz-. servings of liquor or 4-5oz glasses of wine
**Reminder, your mixers cannot contain sugar or any sweetening agents and artificial ingredients
SUGAR- often listed as: glucose, fructose, sucrose, dextrose, dextrin, fruit juice concentrates, dehydrated cane juice, high-fructose corn syrup, xylose, saccharose, maltose, maltitol, xylitol
GRANOLA (you can eat homemade only)
WARNING: Breads, breakfast cereals, marinated meats, breaded meats, sausages, luncheon meats, salad dressings, marinades, condiments and prepared foods will most likely not be allowed, usually contain sugar and chemical ingredients.
Thank you all so much for participating in the RAW REAL FOOD CHALLENGE. Please send any recipes you have made and enjoyed to or post on our private Facebook page
We will be posting recipes and words of encouragement to the RAW REAL FOOD Challenge Private Facebook Page.
Watch for food challenges of the day too—HOW FUN IS THAT?

Avocado Pancakes!!

Posted: October 29, 2017 in Recipes, Uncategorized


Wanted to get this recipe out so you can all try these on a Sunday morning!

Let us hear about your results below!

#RawTrainingPGH #AvocadoEverything #AmysKitchen#AvocadoPancakes #What???? #RAWRecipes



Posted: July 31, 2017 in Recipes

Guacamole is grand, but don’t settle for just the chips and dip on this food holiday. Clear the table for everything from the appetizer and main dish all the way to dessert. On National Avocado Day, this tree grown fruit has them all covered!

Avocados have become more than a staple food in the American diet; they have proven to be a key ingredient in recipes for both inside the body and on the body! According to the Hass Avocado Board, as of 2015, avocado consumption in the United States doubled since 2005 and quadrupled since 2000. In fact, a whopping 4.25 billion avocados were sold in the U.S. in 2015. That’s four point two five billion of this amazingly beautiful food.

There are many reasons to celebrate National Avocado Day. Targeting insulin resistance with heart-healthy fats and fighting Alzheimer’s with its Omega 3 fatty acids, the avocado also prevents and repairs damage due to its source of Vitamins C, E and K.

One of the secret weapons in an avocado is the high oleic acid content. This moisturizing fatty acid helps keep skin soft and hydrated but also supports regeneration of damaged skin cells reducing redness and irritation. Eat more of this superfruit or cook with avocado oil if you have this type of skin issue.

Ancient Aztecs used the avocado to beautify their skin topically with masks, and in the early 20th century the cosmetic industry discovered the benefits of its oil in creams, lotions, facial cleansers and other products that required a smooth application. The practice continues today.

Avocados have found their way into every meal of the day and even into dessert. The creamy texture replaces calorie laden oils with healthful fats so we can indulge without the guilt. What better way to celebrate National Avocado Day than to indulge a little?

Here’s a favorite recipe of ours!

#NationalAvocadoDay #AvocadoEverything #RawTrainingPGH#AmysKitchen #Avocados #AvocadoHummus#HowManyMoreTimesCanISayAvocado?

Avocado Popsicles

Posted: July 3, 2017 in Recipes

Ok, WHAT? #Avocado POPSICLES!?? YES! You’ll probably be going to 4th of July celebrations today and tomorrow, and it’s HOT out!

What better way to cool off with these AMAZING popsicles!! Check it OUT!

#RawTrainingPGH #AvocadoEverything #AmysKitchen #AvocadoPOPSICLES #RAWRecipe #FourthofJuly #IndependenceDay #Happy4th #picnic


Posted: May 9, 2017 in Recipes

When women struggle with low hormone levels, including low estrogen, there can be many root causes.  During the postpartum period and during the time when a woman breastfeeds, lower estrogen levels are normal. During perimenopause, if a woman is depleted or has a poor stress response, her naturally lower estrogen levels can be even worse and more symptomatic than normal.  Stress with hypothalamic-pituitary-adrenal (HPA) dysregulation with high or low cortisol, or blood sugar imbalances can also cause low estrogen.  Plus, nutrient deficiencies – deficiencies in fat, vitamins A and E, and magnesium deficiencies – can all contribute to low estrogen levels.


1 cup spinach or other leafy greens

1/2 avocado

2 Tbsp flaxseeds

1 cup frozen berries

1-2 Tbsp sunflower, almond, or cashew butter

2 cups of unsweetened vanilla almond, coconut, or hemp milk

*To make this a complete breakfast smoothie add 1-2 scoops of this high quality protein powder.

Blend in a high speed blender.  Garnish with pomegranate seeds!

Enjoy!  (Serves 2)Berry-smoothie