As someone who loves eating seasonal produce, I’m always excited when winter squash is in season, especially butternut squash. Not only is it delicious, but it’s also packed with vitamin C and fiber—perfect for supporting health during the colder months. I tend to avoid cold foods this time of year, so protein shakes aren’t really on my menu but recently, I wanted to find a creative way to boost my protein intake, and that’s when I came up with the idea of adding Naked Whey Protein Powder to my butternut squash soup. When I make Butternut Squash Soup, I typically add in some sort of plant or dairy milk to make my soup extra creamy and delicious. In this Protein Butternut Squash Soup, Naked Nutrition’s Unflavored Naked Whey is a fantastic addition. Naked Nutrition’s Unflavored Naked Whey is a clean, high-quality protein powder sourced from small, non-GMO dairy farms. I try my best to consume high quality food and I am glad to know that the protein is sourced from grass-fed, free-roaming cows raised without any hormones like rBGH or rBST. Each serving of Naked Nutrition’s Unflavored Naked Whey provides 25 grams of protein, 5.9 grams of branched-chain amino acids and contains no added sugars or fillers. Consuming enough protein is important to curb hunger, build and repair tissue, support immune function and maintain muscle mass. I am always trying to figure out ways to make sure I am eating enough protein in my meals and adding Naked Nutrition’s Unflavored Naked Whey to my Protein Butternut Squash Soup has been the perfect way to create a more balanced meal, while keeping this classic soup wholesome and comforting. This soup is a great snack or accompaniment to a meal!
1 Butternut Squash, Peeled and Cut Into 1 Inch Cubes (about 2 lbs) 2 Small Sweet Onions, Peeled and Chopped into Quarters 4 Cloves of Garlic, Peeled 2 Tbsp Olive Oil Pinch of Salt Pinch of Pepper 3 Cups Vegetable or Chicken Broth 1.5 Servings (3 scoops/45 grams) of Naked Nutrition Unflavored Naked Whey
Directions:
1. Add the squash and onions to a large baking sheet (I like to line mine with parchment for easier cleanup). 2. Drizzle the squash and onions with olive oil and sprinkle with a generous pinch of salt and pepper. Mix to coat the vegetables with the olive oil, salt and pepper. 3. Place the baking sheet in the oven and bake. Half way through add the whole cloves of garlic and flip the squash and onions. 4. When the vegetables start to caramelize and are easily pierced with a fork, you know they are done! 5. Allow the vegetables to cool for a few minutes while you set up your blender or food processor and gather the remaining ingredients. 6. Add the roasted butternut squash, onion, garlic, broth and protein powder into the base of a blender or food processor. Blend or process 1-2 minutes, until smooth. Season with salt and pepper to taste.
Optional: Garnish soup with a tablespoon or two of roasted pumpkin seeds, some fresh cracked black pepper and a pinch of cinnamon.
This blog post was created in partnership with Naked Nutrition. All opinions expressed are my own.
During my pregnancy, and honestly even before, I became engrossed in learning as much as I could about various aspects of health. Focusing on the periods of trying to conceive, pregnancy and postpartum, the information I found was fascinating and empowering. Along with conversations with women in my life, I gathered information from many sources, including lots of reading/research. Some of the practices I’ve found helpful and am happy to see growing in popularity in the west are practices adopted and adapted from Traditional Chinese Medicine! This postpartum recipe is based in Traditional Chinese Medicine.
Undoubtedly, diet has played a major role in my health and well being while trying to conceive, during pregnancy and postpartum. Eating to keep my hormones balanced, nourish fertility and grow life, then to recover in postpartum was so important for me and something I believe is crucial for others as well. Having a diet primarily composed of nutrient rich foods helps with healing, energy, mood and cravings. If you are looking for support in this realm and would like to work with me, please contact me at amy@wellbasedlife.com for more info.
While I won’t deep dive the benefits of each individual ingredient – know that this oatmeal is: nourishing, easy to digest, helps with circulation, and is full of healthy fats and carbs to promote healing and milk supply. For the first meal after I gave birth, our doula made a variation of this at my request. One of the midwives who attended the birth suggested the addition of butter, and she was spot on with that! I ate this often in the weeks after giving birth. Having a big batch ready to go in the fridge to heat and have in a moment’s notice was so helpful! Consider making this for yourself, having a loved one make it for you or making it for a new mama!
Nourishing + Healing Postpartum Oatmeal with Traditional Chinese Medicine Ingredients Time: 15 Minutes
3 Cups of Rolled Oats (312 grams) 4 Cups Water 1 Cup Chopped Dried Jujube (86 grams) 1/2 Cup Dried Goji Berries (60 grams) 1 Cup Chopped Walnuts (120 grams) 1/2 Cup Pumpkin Seeds (60 grams) 3 Tbsp Hemp Hearts (45 grams) 1 Tbsp High Quality Ground Cinnamon 1 Tbsp High Quality (Organic Preferred) Butter (Or Coconut Oil for Vegan) 1 Tbsp Real Maple Syrup
2. Stir in walnuts, pumpkin seeds, hemp hearts, cinnamon, butter and maple syrup.
3. Store leftover oatmeal in the fridge. Add 1-2 tbsp of water to the portion you are reheating for best consistency.
If you are interested in reading more about some Traditional Chinese postpartum practices, check out this post from one of my favorite cooking websites! I also highly suggest working with an acupuncturist before, during and after pregnancy. If you are local, I would suggest checking out Eclipse Acupuncture and Seneca Falls Acupuncture!
When people find out I am a nutritionist, they always want to chat about what I eat, what my family eats and what ideas I have for healthy food at different stores, including one of my favorites, Costco! I have had this discussion SO many times, I figured I would just compile a list of some of the items.
I absolutely LOVE Costco! Costco offers a lot of great, healthy products and often at an incredible value. While some may be dissuaded at the idea of buying in bulk, maybe as a single person or a small family, Costco truly just makes sense to get the best prices on grocery items as costs seem to be ever increasing. Many products I have outlined below are shelf stable, frozen or have longer expiration dates without all of the scary preservatives!
While every Costco may carry different items, I have included a bit from several different categories so you can get an idea of what healthy finds are available at Costco! I have not included some fresh items I buy at Costco, as those may be more unrealistic to consume before they go bad in a smaller household. I like to meal prep our meals (especially breakfast and lunches), we eat lots of veggies, I am a gluten free pescatarian and my husband eats everything! I am also currently soy and dairy free while my daughter is still breastfeeding and we are navigating reintroduction of foods she has had sensitives to. Costco can totally work for whatever your preferences or needs are!
Keep reading to see what my favorite Costco products are and what I buy at Costco as a nutritionist!
If you are interested in learning more about deciphering how to choose healthier foods from any store, simple and nourishing meal ideas for you and your family or specific ways to use certain products, please reach out to info@wellbasedlife.com so we can set you up with an appointment!
Archer Provisions Mini Beer Sticks: I grab these at Costco as a snack for my husband. If you pair two of these with an ounce of nuts or a piece of string cheese, you are looking at an on the go snack around 15 grams of protein!
Chosen Foods 100% Pure Avocado Oil Spray: I love Chosen Foods Avocado Oil Spray. This spray doesn’t get clogged and provides wide range spray coverage like other cooking sprays. Unlike your common PAM type sprays, Chosen Foods Avocado Oil Spray only contains avocado oil and no additives like dimethyl silicone. Additionally, avocado oil is heart healthy and has a high smoke point for cooking!
Good Foods Organic Avocado Mash: I was so sick of throwing out brown avocados and wasting food. Good Foods Organic Avocado Mash is a favorite in our house and it is so versatile. We love this for quick avocado toast, on tacos or in burrito bowls, as a veggie dip or as an addition to a salad. Add a scoop of salsa for some easy guacamole!
Go Raw Organic Sprouted Pumpkin Seeds: These little guys are packed with vitamins and minerals, fiber and protein. They are great on their own and we also enjoy them in trail mix (make your own using an assortment of nuts and dried fruit…opt for dried fruit with no added sugar!), on salads, mixed into guacamole or hummus, on butter nut squash soup, added to baked goods, and on yogurt or oatmeal (including over night oats).
Grillos Pickles Dill Spears: Who doesn’t love pickles? Grillo’s Pickles are for sure my choice when it comes to pickles as they don’t contain any weird ingredients, added sugar or artificial coloring. Love offering these up on the side at barbecues or packing them with lunch! I also use these when I make homemade tartar sauce.
Imperial Garden Organic Edamame: Edamame is one of our favorite sides and snacks. Packed with protein, simply microwave or steam the pods, drain and sprinkle with some sea salt. Shelled edamame is also a wonderful addition to salads and stir fries!
Jones Fully Cooked Chicken Sausage: Isn’t it crazy that sugar is common in so many things that even this breakfast sausage is touting how there is no added sugar?! This chicken breakfast sausage is a quick breakfast staple for my husband. We add it to his breakfast sandwiches, cut it up and add it into frittatas, omelettes or breakfast plates/bowls. Paired with eggs, Jones Fully Cooked Chicken Sausage can help you meet your protein needs first thing in the morning (aim for ~30 grams at breakfast to keep yourself full and stave off cravings).
Kirkland Nuts: Kirkland Almonds are a great snack and there several studies that have been done showing a small handful (just about a serving) of almonds before a meal can reduce the impact of the meal on one’s blood sugar! Whether or not you are pre-diabetic or diabetic, this is a great little “hack” we can all use. Aside from using almonds to help regulate blood sugar, I love roasting an assortment of Kirkland Nuts with different seasonings, adding nuts to trail mixes, adding nuts to salads, chopping them and sprinkling them on top of pasta dishes loaded with roasted veggies and a protein, and using them in sweet treats like my cacao bites recipe!
Kirkland Almond Flour: Almond flour is a popular grain free alternative that I like to have on hand to use for baking. Kirkland almond flour is great for those who may be following a paleo, gluten free, or keto diet. The Kirkland Almond Flour is a great deal!
Kirkland Organic Frozen Berries: Strawberries and blueberries both top the “dirty dozen” list of produce that contain the highest amount of pesticides and are best purchased organic. These Kirkland organic frozen berries are such a good price and I use them for lots of things! I use Kirkland frozen organic berries with plain yogurt (add some hemp seeds and almonds for an even yummier treat), overnight or regular oats, in smoothies, in homemade chia jam and in my favorite easy, healthy, no sugar added berry sorbet.
Kirkland Organic Hard-Boiled Eggs: It has been years since I was able to find the packets of hard boiled eggs again at my local Costco, so I was THRILLED when these came back. I love these for on the go snacking (I like mine with spicy brown mustard), as an easy base for egg salad, paired with the avocado mash, toasted bread and everything but the bagel seasoning for a breakfast in under 5 minutes and to use as a protein on my lunch bowls, ramen bowls and salads.
Kirkland Organic Hemp Hearts: Hemp hearts have a mild, sweet, nutty flavor. I love having hemp hearts in my pantry as they are a subtle way to add fatty acids, vitamins, minerals and antioxidants into food I am making. Hemp hearts are also a vegan friendly complete protein and despite having less fiber because they are hulled, they do contain some fiber. Add hemp hearts into things like smoothies, egg bakes, sauces, yogurt, add them on top of salads and roasted vegetables, stir into baked goods and oatmeal. I love pairing hemp hearts as a topping with pumpkin seeds!
Kirkland Organic Hummus Cups: These are a staple in my husband’s lunch box to dip veggies into. I love that I don’t have to worry about one of these going bad before it’s finished the way I would have to worry about a larger tub going bad! We use hummus as a dip, a spread on wraps, toast or sandwiches, as a topping for bowls (I roast vegetables, add some artichokes and olives, pick a protein and add some hummus on top for a Mediterranean inspired lunch bowl!) and even mixed into pasta.
Kirkland Organic Creamy Peanut Butter: We love peanut butter in our house! I will mix peanut butter into plain yogurt, eat peanut butter with an apple and cinnamon for a snack, and my husband loves peanut butter on toast. I love that this peanut butter contains absolutely no added sugar. Pair this with some homemade chia jam using the Kirkland Frozen Organic Berries and you will have a healthier PB+J for the kiddos! We prefer stirring this and keeping it in the fridge for a thicker, not runny consistency that you may find if you keep it in the pantry.
Kirkland Organic Saigon Cinnamon: I absolutely love cinnamon for both its taste and health benefits. Cinnamon is an all-star – it is an antioxidant, anti-inflammatory and antimicrobial. Studies have shown cinnamon to be helpful in protecting against a variety of disease such as heart disease, diabetes and Alzheimers. The Kirkland Organic Saigon Cinnamon is flavorful and has a subtle, natural sweetness. This cinnamon is truly so much better than what you would typically find at a grocery store. I love adding this to baked goods, in my morning coffee and in smoothies. In a large cup (before I eat a meal or treat that could spike my blood sugar higher than usual), I add 1-2 tbsp of raw apple cider vinegar, 1/4 tsp of cinnamon and fill the rest with room temperature water. The apple cider vinegar and cinnamon have both been shown to lower post-meal glucose levels!
Kirkland Shelled Pistachios: Pistachios shine in both sweet and savory dishes. I love pistachios as a snack in my lunch box or out on a charcuterie board for guests. Ground pistachios can make a welcome addition to a healthy fish dinner when used to encrust fish like in this recipe. One of the best salads I have ever had was spring mix topped with shelled edamame, pistachios, cucumbers, fresh dill and goat cheese!
Kirkland Wild Caught Seafood: While I do sometimes eat farmed seafood, I prefer wild caught. Wild caught seafood tends to be leaner and more nutrient dense by being higher in vitamins and minerals. Costco has a variety of fresh and frozen wild caught seafood. Frozen seafood is one of my go to’s for easy weeknight dinners as it defrosts quickly and I don’t have to worry about it going bad if our plans change, the way I would worry about fresh seafood.
Love Beets Organic Cooked Beets: These beets are awesome and taste like fresh roasted beets! They are of course great on salads, but I also love them on cottage cheese and sprinkled with hemp hearts and pumpkin seeds! Reheat these on a roasting pan with other root vegetables, olive oil, salt and pepper for an easy side dish. Top some quinoa with wilted greens, a protein, these beets and some balsamic for a quick, tasty meal. Try pairing beets with some fresh citrus like oranges or grapefruit for an amazing salad.
Nature’s Intent Organic Chia Seeds: Chia seeds are a great addition to smoothies, overnight oats and of course are a key component in chia pudding (if the consistency of chia pudding isn’t your thing, make a blended chia pudding). Chia seeds are also great for making chia jam that I have now mentioned three times… but is something I love as a lower sugar, more nutrient dense alternative to regular store-bought jam.
One Degree Organic Foods Sprouted Rolled Oats: Rolled oats are great for oatmeal, overnight oats, and for making baked goods like my take on no bake cookies!
Pura Vida Frozen Vegetables: I was SO skeptical about this item because I didn’t want to be stuck with pounds of frozen vegetables I hated. Frozen vegetables can be notoriously mushy and flavorless. Pure Vida Frozen Vegetables are flavorful and maintain a great texture. They are seasoned with just olive oil, salt and pepper. I love cooking these vegetables up in my air fryer or on the stove top in my cast iron. These are such a great side dish on their own. They don’t need it but IF you felt like jazzing them up a little, consider tossing them in some balsamic vinegar, a tahini sauce or pesto. I like to use the root vegetable mix as a base for breakfast bowls, I will use the melange or misura in frittata that I will eat during the week, and I also find the melange or mistura to be great paired with lentil or chickpea pasta and a protein for a super quick weeknight dinner!
Rao’s Homemade Marinara Sauce: SO glad this comes in this large sized two pack at Costco. Rao’s is my favorite choice for pasta sauce because it is absolutely delish, has no added sugar and has simple, quality ingredients like olive oil (a lot of other brands will use a cheaper oil).
Realgood Foods Co Lightly Breaded Chicken Strips: This is something my husband likes. I like that the breading is made from whey protein and chickpea flour and that there aren’t any crazy ingredients in these. When he wants some tenders, this is what he picks. We cook these in the air fryer and use them in wraps (he likes them with in the siete tortillas!) on a salad or own their own!
Season Brand Wild Caught Sardines: We started getting these as a snack my husband enjoyed and now our daughter absolutely loves them! If you have not tried these before, they have a taste that is very similar to tuna, just a bit more concentrated tuna taste. We love that these are packed with brain food found in the form of fatty acids. Instead of anchovies, I use these when I make caesar dressing at home. I love some of the ideas listed in this website to use sardines!
Sencha Organic Matcha: I have searched high and low and Costco has the best price I could find for organic matcha. Matcha is full of antioxidants. I love making matcha lattes. I like adding collagen to mine for a bit of added creaminess and some protein!
Siete Almond Flour Tortillas: These tortillas are absolutely delicious! Use them anywhere you would use tortilla shells or a wrap. We love using these for breakfast tacos on the weekends and they would be great with cheese and a protein as a mini quesadillas for kiddos.
Simple Mills Almond Flour Crackers: These are a pantry staple for us! I love that there is no added sugar and that they can be enjoyed by those who are and are not gluten free! Pair with your favorite cheese or a handful of almonds for a healthy snack and add to your charcuterie board at your next gathering or for your next quick dinner!
Sunny Fruit Organic Sun- Dried Dates: Dates are awesome and versatile. I use dates in the cacao bites I mentioned earlier, as well as my version of a shamrock shake to make the shake sweet while also getting some fiber and antioxidants that I would not get had I used something else to sweeten the shake. Dates are high in fiber, packed with antioxidants, potassium, magnesium and b6. If I am craving something sweet, a date with some plain, crunchy peanut butter is a favorite treat!
Sunny Fruit Organic Sun- Dried Figs: As I mentioned, I like to eat dates with a little peanut butter – figs are also delicious this way. Figs are a great way to satisfy a sweet tooth and pair nicely on cheese boards. Serve figs with a flavorful cheese like goat cheese, blue cheese, Parmesan or a sharp cheddar as a snack.
Thai Kitchen Organic Coconut Milk: I love having this product in my pantry! When I realized my daughter couldn’t do cow’s milk, I began to use coconut milk more. I like roasting a butternut squash with onion and garlic and tossing in in the blender with some coconut milk to make a creamy soup or puree. Try using this in various curry recipes like this one here (I added carrots to mine!), in smoothies and even to make homemade kid/baby food. Coconut milk contains high amounts of manganese which is important for the metabolism of amino acids, cholesterol, glucose, and carbohydrate metabolism, blood clotting and bone formation.
West End Cuisine Grilled Mediterranean Style Chicken Skewers: I love that these West End Cuisine chicken skewers make it so easy to get protein in, are made with chicken that is raised without growth hormones or antibiotics and that they do not contain added preservatives. My husband loves these plain as a snack (they would be so good with a peanut dipping sauce!), on a salad or he will make mini wraps using the Siete tortillas. These would be a great quick dinner or lunch served with a side of the Pure Vida veggies! We have even served these when we have guests over as a an easy, healthy addition to any spread and they are always a hit.
Whisps Parmesan Cheese Crisps: I love Whisps by themselves as a snack, with a handful of almonds or on top of some tomato soup. Compared to other crispy, chip type snacks – they are SO flavorful, low carb and even have some protein in them!
Wild Planet Albacore Wild Tuna: This is my hands down absolute favorite canned tuna. I like that it is wild caught, they use sustainable practices and they test for mercury levels. I find it so convenient to have in my pantry. Because of all of my dietary restrictions right now, I have kept this on hand with me to toss on plain salads for protein or eat plain and it has saved me so many times! Use this to make your regular tuna salad sandwich or Italian tuna salad (a non mayo dressing). If someone asked me my favorite food – it may honestly be a Nicoise salad. Despite being comfortable cooking tuna steaks at home, I truly prefer my Nicoise salads with this Wild Planet Albacore Wild Tuna.
Wildbrine Raw Organic Sauerkraut: This is a great option to add a gut healthy component to your next meal or snack. I love adding this sauerkraut to my avocado toast, on fish tacos, on baked potatoes and on other sandwiches – like grilled cheese, egg salad or tuna salad. It’s really good by itself and you could even have a little side of it plain! This fermented product is full of probiotics which play an important role in gut health!
Smoothies can be a really great way to pack in various nutrients, especially protein. Smoothies can also end up being a giant sugar or calorie bomb. I prefer making smoothies at home so I can control what is being put in them, from high quality protein powders to using a reasonable quantity of fruit for sweetness. While I love plain whey protein, I am currently taking a break from dairy while I breastfeed my little one with a cow’s milk protein allergy. I have found a really great plant based protein that I like to use. You can check out my protein and collagen brand recommendations here!
This anti-infammatory, anti-oxidant golden milk smoothie is something I created specifically for colder weather and to be more in line with principles of Traditional Chinese Medicine (TCM). In TCM, food and drink is typically consumed at room/body temp or warmer. It is thought that the temperature of food can impact things like digestion, the female reproductive system, blood stasis, the spleen, chronic pain and more. This protein smoothie was also developed to be tasty when using plant or animal based protein powder, when consumed at room temperature and to minimize waste by using up some of the spices I am typically only using once or twice a year a year – the pumpkin pie spice blend!
This smoothie is a great way to hit your protein goals, use up seasonal spices and consume something on the go that is in line with TCM principles. This recipe is easily made dairy free or even vegan based on your choice of milk, protein powder and collagen powder/collagen boosting powder!
Golden Milk Smoothie Time: 5 Minutes 1.5 cups milk (any milk or unsweetened plant milk works. If using a higher fat milk like cow’s milk or full fat coconut milk, you may also help boost the absorption of the turmeric!) 1/2 tsp turmeric 1/2 tsp pumpkin pie spice 1/2 tsp cinnamon A pinch of black pepper (helps activate the turmeric!) 2 tbsp collagen 1 serving plain or vanilla protein powder 1/2 a banana
Combine all ingredients in a high powered blender and blend until mixed well! Enjoy!
Sometimes I will also include chia seeds in this smoothie! I like preparing several servings of the dry ingredients ahead of time so when I make my smoothie, I only have to add in the milk and banana! This saves me time and cleanup in the morning on my way out the door!
It’s cold dessert season! I’ve loved “nice cream” for years (made in a similar way to the recipe below, but with bananas!) but when one of my girlfriends mentioned she was making a healthy frozen fruit sorbet type dessert in her food processor, I had to start experimenting on my own. I love that this recipe is so quick and easy and that it doesn’t require any fancy ice cream making gadgets. While other frozen fruits may work, I really love using berries for this no sugar added sorbet recipe. Berries are lower in sugar compared to other fruit, contain tons of antioxidants and also have lots of fiber. The Greek yogurt in this recipe helps create a smooth and creamy consistency, plus the protein in it is always a welcome addition! If you are dairy free, you could try using dairy free yogurt options!
Time: 5 Minutes
2 Cups Frozen Berries (any kind will work, or a mix!) 1/3 Cup Greek Yogurt (I use plain but you can use any kind you like!) 2-4 Tbsp Water Squeeze of Lemon Juice (this is optional but very highly suggested)
1. Add the 2 cups of berries, 1/3 cup of greek yogurt, 2 tbsp of water and squeeze of lemon juice to a food processor.
2. Process on high for 2-3 minutes, stopping to scrape sides down. The consistency may be a little bit crumbly which will resolve after it is processed a little longer and you may also want to add 1 – 2 tbsp more of water!
3. Process until the berries are broken down and the consistency is like a sorbet or ice cream.
4. Divide into bowls and serve immediately.
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