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Ocean Township, NJ, 07712


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Filtering by Category: soup

The Morning After….

katie strakosch

And so, it happened again. You swore to yourself that the last time would be the final time. You know how you feel afterwards. You feel empty, embarrassed, full of shame..and that hangover!

So here it is, the morning after. 

Your belly hurts. Your head is foggy.

Memories of last night still linger.

It all started a few weeks back. You gave yourself the pep talk when you started seeing the signs in stores. 

You told yourself to hold out. After October 31, it was out of sight and out of mind..

But, it sure was a decadent end.

Now here you are with that sugar hangover….

It’s not the end of the world. You might feel sick now, but trust that it needs to work its way of your body.

The emotional component might linger longer than the physical. 

You find yourself in that vicious cycle of negative self-talk. You feel ashamed that you gave in so easy to that bowl full of sweets.

So what now?

First things first, beauty.

You are going to stand up, roll your shoulders back and strut your way into your kitchen.

Once there, you are going to fix yourself a cup of warm water with a shot of apple cider vinegar and a slice of fresh lemon. You are going to serve it in the prettiest mug you can find. Love up that liver of yours as you sip your tea.

Then, you are going to fix yourself the most nourishing breakfast you can craft together. It’s going to be full of healthy fats like avocado and eggs (use the yolk, baby). It’s going to have dark leafy greens mixed into it. Then you are going to sit down and enjoy it.

Throughout the day, continue to sip warm water with lemon to support digestion. 

Need some extra support here? Add a teaspoon of fresh, minced ginger. You can also explore digestive enzymes that can ease distress. Here is of my favorite brands:

Continue to nourish your body with protein-rich foods. Enjoy a hearty and colorful salad topped with your favorite type of wild fish or organic meat. Add a heaping spoonful of sauerkraut or kimchi to give your digestive tract more love. 

Finish the day with a blood sugar balancing and mineral rich soup. Here is a recipe for you. Here is a recipe for you.

Vibrant Body Tonic Soup


  • 1 cup cooked quinoa or other gluten free option such as amaranth or rice
  • 1 small leek, sliced into thin crescents
  • 1 cup shitake mushrooms, sliced
  • ½ cup carrots, chopped
  • 1-inch piece of fresh ginger root, thinly sliced
  • 2 cloves of garlic, minced
  • 1 cup turnips, roughly chopped
  • 2 tablespoons extra virgin olive oil
  • 5 cups water or vegetable broth
  • 2 tablespoons gluten free miso, or to taste
  • ¼ cup parsley or cilantro, finely minced


  1. In a large pot over medium heat, sauté leek, turnips, carrots, ginger root and garlic in olive oil until vegetables are tender.
  2. Add water or stock and bring to a boil. Add mushrooms.
  3. Lower heat, cover, and simmer for another 20 minutes.
  4. Remove a cup of soup broth and dilute miso into it.
  5. Then, add to soup.
  6. Turn off heat and add parsley to soup.
  7. Cover and allow to stand for 5 minutes.  
  8. Add quinoa or other grain to soup bowl and top with soup.

Need some ideas for teas?

My favorites include Traditional Medicinals Turmeric Ginger, Belly Comfort or Ginger Aid

Remember, it’s a new day.. Forgive and nourish yourself deeply today.

Creamy Butternut Squash Soup

katie strakosch



  • One large butternut squash
  • 2 tablespoons coconut oil or extra virgin olive oil
  • 1 large onion, chopped
  • 1 shallot, chopped
  • 4-6 cloves garlic, crushed
  • 3-4 stalks celery, chopped
  • 1 can coconut milk  
  • 6 cups vegetable stock or chicken stock  (you can make your own or if short on time, opt for an organic, low sodium packaged container)
  • 2 teaspoons Himalayan salt or sea salt
  • Cinnamon and nutmeg
  • 1/2 cup chopped cilantro or parsley
  • Raw pumpkin seeds for garnish, optional

Serves 6-8


  1. Preheat the oven to 425 degrees. Rinse the outside of squash and place in baking dish.  Bake squash for about 35 minutes.
  2. Let it cool for a few moments, then scoop out the cooked flesh and add it to step 3.
  3. 2. In a large 8-quart stock pot, heat oil over medium heat, add onion and sauté for about 5 minutes, then add shallot and garlic, sauté for another 2 minutes more, stirring frequently.
  4. 3. Add the celery, squash, coconut milk and vegetable stock; cover and simmer over medium low heat for about 25-30 minutes or until squash is very tender.
  5. 4. After ingredients have simmered together, the next step is to blend the soup.
  6. If you have an immersion blender, you can keep everything right in the stock pot and blend. If not, transfer ladles of the soup into a blender and blend soup in batches until all has been pureed. If you prefer the consistency to be a little chunkier, then only puree half of it. Add salt to taste. Add fresh parsley or cilantro.
  7. 5. Serve in soup bowls and sprinkle a little cinnamon and/or nutmeg on top of the soup to a dash of sweetness. Cinnamon is supportive with maintaining blood sugar levels.
  8. 6. Garnish with pumpkin seeds.

*I love adding raw kale or arugula to bottom of soup bowl. The heat of the soup will naturally wilt the greens. This adds a contrast in texture and makes it even more nutritious!