butternut squash soup 225x300 No Dairy, No Oil, Pure Goodness Butternut Squash Soup

As I am sitting here waiting for my second batch of butternut squash soup to simmer I thought I would write up this simple recipe for you. This stuff is highly addictive and deliciously good for you. I made a huge batch last time and it was gone in 24 hours, but I’m doubling that this time! Ha! Let the Marbas men just try to eat it all before I get a second helping!

What you need.
2 peeled, seeded, diced (about 1″ cubes) butternut squash
1 cup julienned carrots (or about 2 carrots)
5 thinly sliced scallions
2 thinly sliced celery stalks
2 medium or 4 small garlic cloves
4-6 cups vegetable broth
salt and pepper to taste
1 tsp thyme
1 cup raw cashews
approximately 1 cup almond or soy milk

What to do.
1. Saute on medium heat garlic, onion, celery, and carrots with a small amount of vegetable broth in a large pot for about 5 minutes or until ingredients soft. Add a small amount of vegetable broth as needed.
2. While vegetables are sautéing add a dash of pepper and salt. Also, add thyme now.
3. Add the diced butternut squash to the pot and add vegetable broth until approximately 2/3 of the squash is covered.
4. Turn up heat to medium high until boiling and then turn down to simmer for about 30-40 minutes or until squash is soft and easily pierced with fork.
5. When squash is ready, remove from and working in batches place the squash and vegetables into blender and blend until smooth and place in separate bowl. As you remove the last few batches use less of the broth to keep it from getting to runny.
6. When all of butternut squash has been blended return to the pot which has been emptied of excess broth.
7. Place cashews in blender and pour almond or soy milk over the nuts or just until all the nuts are covered. Blend until creamy.
8. Add cashew mixture to soup and heat on low to medium until reaches desired warmth.
9. Serve in bowls with raw pumpkin seeds as garnish!



Ebola or the Flu? Which should you be more concerned about?

We can’t turn on the television without hearing about the deadly Ebola outbreak in West Africa and the first case in the United States. But should you be worried? The Centers for Disease Control state the following on their website, “Ebola poses no substantial risk to the U.S. general population. CDC recognizes that Ebola causes a lot of public worry and concern, but CDC’s mission is to protect the health of all Americans, including those who may become ill while overseas. Ebola patients can be transported and managed safely when appropriate precautions are used.”

I would certainly agree when you look at the facts. First, Ebola is deadly but it is much more difficult to become infected than with the flu. Ebola requires contact with bodily fluids including saliva, mucus, vomit, feces, sweat, tears, breast milk, urine, and semen. Whereas the flu can be transmitted by droplets that become airborne with a cough, sneeze or simply by talking. This can occur as far as six feet away. You can also become infected with the flu by touching contaminated surfaces.

The number of deaths from any illness is always devastating but for us flu should be our major concern. The seasonal flu is a serious disease that causes illness, hospitalizations, and deaths every year in the United States. The flu has killed between 3,000-49,000 people in a given season.

What can you do to protect yourself and your family? First and foremost, get vaccinated! This is a simple and effective way to decrease the odds of you becoming a statistic. Everyone 6 months and older should receive the flu vaccine as soon as it becomes available.

Next, stop the spread of germs! How? Follow these simple steps.
• avoid close contact with sick people
• if you are sick with flu-like illness, stay home for at least 24 hours after your fever is gone except to get medical care or for other necessities
• if you are sick limit your contact with others
• wash your hands often with antibacterial soap and water, or alcohol based hand rub if no water is available
• cover your mouth with a tissue when you sneeze or cough and then dispose of the tissue (if you don’t have a tissue, cough into you elbow)
• avoid touching your eyes, nose and mouth as this is how germs spread
• disinfect objects that may be contaminated with the flu

Finally, if you get the flu and your doctor prescribes antiviral drugs, take them. Antiviral drugs can make your illness milder and shorter. They may also prevent serious flu complications. As always, contact your doctor if you have any concerns about your flu risks.



May 27, 2014
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Don’t Become a Statistic

April 8, 2014

Here are a few sobering facts you should know about America’s health trends. According to the CDC or Centers for Disease Control and Prevention more than one third of adult Americans are obese (34.9%) and the estimated annual medical cost of obesity in the US was $147 billion in 2008. Obesity related conditions include heart […]

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Decreasing Your Risks for Colon Cancer by What is on Your Fork

March 10, 2014

This month we celebrate National Nutrition Month and Colorectal Cancer Month and we will discuss how they are intertwined.. According to the Centers for Disease Control of cancers that affect both men and women, colorectal cancer is the second leading cause of cancer-related deaths in the United States and the third most common cancer in […]

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Delicious Lettuce Wraps that are Gluten and Soy Free

February 12, 2014

What you need. ½ cup brown rice (not cooked) 1 cup + 2 Tbsp. Water ¼ cup Veggie Broth or Water 2 Cloves Garlic, Minced ½ cup Red Onion, Diced ½ cup Red Bell Pepper, Diced 1- 15 oz. Can of Black Beans, Drained and Rinsed 1 cup Baby Spinach 1 Chopped Roma Tomato ½ […]

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Thursday Fitness Challenge

February 6, 2014

Good morning everyone! I hope this week has been a blessing for you! Today is Fitness Thursday and I love to encourage people to move in any way possible. So I want to teach you about non-exercise activity (NEAT). Basically, it is the goal of increasing your movement through out the day as much as […]

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Tuesday Family Challenge

February 4, 2014

Good morning everyone! How is your week going? I pray God is ever present in your daily life. Today is Tuesday Family challenge where we focus on improving our family relationships through activities, prayer, and gratitude. Today brainstorm with your family or friends a “family hobby”. Something that can be easily worked into your weekly […]

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Monday Faith Challenge

February 3, 2014

Good morning everyone! I hope you had a restful night. Today for Monday faith we will memorize one of my favorite and comforting verses, Romans 8:28 “And we know that all things work together for good to those who love God, to those who are the called according to His purpose.” We must reflect on […]

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Friday Fortitude Challenge

January 31, 2014

Good morning everyone! Today is Fortitude Friday and I am heading up to Aspen as we speak to be in a video with a friend of mine, Martin Oswald, who is a plant based chef at the Pyramid Bistro. If you haven’t liked his page yet I highly encourage you to do so! His food […]

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