The Be Well Kitchen

Lasagna Soup (gluten + Dairy free)

Lasagna Soup (gluten + Dairy free)

Our family loves lasagna and this lasagna soup does not disappoint in any way. Comforting and delicious without being heavy make it a winner any night of the week. If you are good with regular pasta feel free to substitute and just adjust cooking times to a bit longer or pre-cook then drop in. Remember, always opt for the best quality ingredients you can, shop local, and choose organic when possible.



1 lb grass-fed beef

1 lb pastured pork sausage

1 medium *yellow onion chopped

2-3 small *carrots chopped

3-4 *cloves garlic chopped

2 tbsp grass-fed butter

1-2 tbl extra virgin olive oil

2 tbs *tomato paste

Seasonings added to mortar - 1/2 tsp fennel seed + dried chili flakes, 1 tsp basil + oregano

S + P

1 qt grass-fed beef broth

24 oz canned *tomatoes or pre-made sauce of choice

8oz of almond ricotta (we use the brand kite hill)

9 oz box of almond lasagna sheets (we use Cappellos from the frozen section)

Parmesan (optional)


How To:

In a large stock pot add your butter and olive oil and turn heat to medium. Add your onion, carrot, and garlic, and season with salt and pepper. Cook until onions are translucent.

Add tomato paste incorporate well and cook for a minute. Then add your broth, tomatoes, and half of your seasoning mixture. Bring to a simmer.

In a skillet brown your beef and pork with the other half of the seasoning then add to your stock pot. Let simmer on low awhile.....the longer the deeper the flavors or you could eat right away.

When ready to serve, cut your thawed lasagna sheets into squares and drop them into the pot, give a stir, and let cook for 15 minutes or so. They will firm up when ready.

Last, add your container of ricotta and stir until completely melted and mixed in.

Serve into bowls and nosh away! 

Optional: If you eat parm you can top it with parm and even throw a rind from the cheese block into the stock pot while cooking.


Love + Eat Well

Fruit + Oat Bake

Fruit + Oat Bake

5 mins to prep and 25 min. to bake this delicious Fruit + Oat Bake. No special chopping or baking skills needed here. We have been throwing this together in the mornings while we sip our coffee. Works wonderfully with any frozen berry or fruit, we used peaches and blueberries here. We have even added chia seeds before baking making this a powerhouse GLOW food!

Berries are full of antioxidants to help repair and brighten the skin. oats help boost collagen production, reduce inflammation, and improve your overall complexion. Banana is a great antioxidant that helps remove toxins from the body and clear the skin.


1 banana

2 oz rolled oats

5 oz nut or oat milk

4-5 oz fruit/berries

Optional - 2-3 tsp chia seeds and or unsweetened shredded coconut

How To:

Heat oven to 325

Grab a small baking dish and wipe with coconut oil. Place banana in the dish and smash up with a fork.

Sprinkle with oats. Pour milk over. Top with fruit and coconut.

Place in the oven to bake for 25 mins.

When done you can dish up as is, or sometimes we serve with some vanilla greek yogurt and a drizzle of honey!



Love + eat Well

Quick Salmon Bowl

Quick Salmon Bowl

Delicious Salmon Bowl that can be whipped up in 15 minutes and served warm or cold. Absolutely packed with GLOW foods to have your skin radiant anytime of year. The mix of crunchy fresh veggies, creamy avocado, spicy kimchi, and oh that sauce.....


Frozen cauliflower rice

Fresh Spinach

Fresh Cucumber chopped

Fresh Carrot cut

Fresh Avocado cubed

Salmon Filet


Dried Seaweed and or Sesame Seeds for topping

Drizzle of sesame oil + rice vinegar (optional)


1 Tbl avocado mayo

1-2 Tbls siracha

1 tsp maple syrup

How To:

Cut your salmon into bites, drizzle with avocado or coconut oil and S+P. Place in your air-fryer at 375 for 10 mins.

In the meantime heat a skillet with a drizzle of avocado oil, add your cauliflower rice and season with s+p, cook for a few and add in the spinach until just wilted. Sprinkle of rice vinegar + sesame oil on top is yum.

Build your bowl and drizzle the dressing and top with dried seaweed or sesame seeds.


Love + Eat Well,



Mind Blowing Vegan Alfredo Recipe

Mind Blowing Vegan Alfredo Recipe

I am not vegan, however I enjoy many vegan recipes, like this Mind Blowing Vegan Alfredo recipe!

Packed with gut loving cauliflower that is super nutrient dense and serves as an anti-inflammatory. Don't worry, know one will know;) All good Alfredos are creamy and comforting with every single bite. We served our with some good Italian noodles here, and we have also eaten this Alfredo on spaghetti squash, roasted veggies, and zucchini noodles. Oh, and of course it is equally as delicious when tossed with chicken or shrimp if your into that.

Point is friends, you do not need to be vegan, paleo, keto, or anything in between to get down with this yummy recipe.


1 cup soaked raw cashews

1/2 cup nutritional yeast

9 oz chopped raw cauliflower steamed

1/2 cup pure coconut milk (more if needed)

3-4 small cloves of garlic (more if you're like us)

1/2 lemon juiced

1 shallot

1 tbls dijon mustard


How To w/ Blender:

Pour boiling water over your cashews and soak for 20mins then drain.

Steam your cauliflower.

Add all ingredients to a blender and whizz up until smooth.

How To on Stovetop:

Place all ingredients in medium sauce pan and bring to a boil, cover and simmer for about 15mins. Note. you may need a 1/2 or so of broth for this version. Once cauliflower is fall-apart tender whizz it up with your immersion blender.

Optional: top with crushed red pepper, black pepper, basil or oregano.


Love + Eat Well,

by natalie


Easy Breakfast Idea

Easy Breakfast Idea

Is this a recipe? Not exactly, more assembling than anything for the easy breakfast idea. I do a lot of assembling making sure to fill my plate with the rainbow. I always start by pulling colorful foods from my fridge and then deciding how they might come together on on my plate.

I try to also include a protein, greens, a sulfur, healthy fats, and fruit for breakfasts as I typically do not eat agin until dinner time. I do have a snack some days. 

So on my plate is simple scrambled eggs in coconut oil, pastured local pork links, slice of heirloom tomato, sautéed spinach + garlic w/ seaweed flakes, and fresh berries in coconut milk with cinnamon. Topped with fresh parsley, s+p. Glass of kombucha and of course organic coffee with coconut milk.

I do not always make breakfast during the week, its more of a weekend thing. During the week generally I make a smoothie.



Love + Eat Well,

by natalie

Mushroom Soup

Mushroom Soup

Gut loving mushroom soup is packed with nutrients to feed your glow and keep your gut happy! Mushrooms make the list for superfoods you should definitely look at incorporating into your diet. This is one of my personal favorite recipes for eating mushrooms, besides just sautéing them with a bunch of garlic and butter.

Topped with roasted artichokes this mushroom soup is a show stopper every time.



Artichoke hearts (I buy bagged frozen, 12 oz)

15 oz full coconut milk (you could use light as well)

1.5 qts broth ( I use chicken)

10 oz cauliflower roughly chopped

7 oz mixed mushrooms

1 lemon juiced and zested

3-4 small cloves of garlic

1 small onion

1/3 cup chopped fresh parsley

1/4 cup white wine optional

2 tbls butter

1 tble extra virgin olive oil


garlic + onion granules optional


How To:

Turn your oven to 425

Place the thawed artichoke hearts on parchment paper and toss with olive oil, s+p and roast until crispy, about 25 mins. Top with lemon zest.

Place your olive oil and butter in a soup pot over med heat, add in chopped onion and garlic. Cook until fragrant. Add in chopped cauliflower, stir to coat, season with s+p. Add in chopped mushrooms, stir to coat. Cook for 5-10 minutes stirring often. Add in your other seasoning if desired, and add in the wine if desired. Cook for another few minutes. Then add in the broth, coconut milk, lemon juice, and parsley. Stir and cover to cook until cauliflower is tender. Grab your immersion blender and give a good blend until smooth. Test for taste, adjust to your liking.

Serve up into bowls and top with roasted artichoke hearts.


Love + Eat Well,

by natalie


Dairy Free Ranch Dip

Dairy Free Ranch Dip

Dairy Free Ranch Dip is so delicious no one will even know or care that its dairy free! You can make this as thick or as thin as you like depending on the use, as sometimes I like to use it as a salad dressing too.


1/2 cup full fat coconut milk

1 tbl mayo ( I use homemade or Chosen Foods avocado mayo)

Splash of pickle juice or apple cider vinegar

1/2 tsp onion + garlic powder

1/2 tsp dried or fresh dill

How To:

Mix all ingredients in a bowl and ENJOY!


Love + Eat Well

Asparagus Fries + Dairy Free Ranch Dip

Asparagus Fries + Dairy Free Ranch Dip

These asparagus fries are super fun to eat and really easy to make, even the ranch dip. I whip these up for snacks usually, I mean who snacks on asparagus usually? You will after trying these!


1 bunch of fresh asparagus

1 Egg

1/3 cup almond flour

1/4 cup nutritional yeast

1/2 tsp Himalayan salt

1/2 tsp onion powder

Pinch pepper

How To:

Pre heat your oven to 425

Trim the ends off your asparagus. Beat your egg and pour over your asparagus, toss to coat.

Combine the almond flour, nutritional yeast and spices on a plate.

Shake excess eggs off asparagus and toss in the almond flour mix using your hands to coat the spears.

Place a piece of parchment paper onto a baking sheet and lay the spears out evenly.

Bake for 20-30 mins depending on your oven.

Dairy Free Ranch Dip Recipe



Love + Eat Well


Pineapple + Lemon Detox Smoothie

Pineapple + Lemon Detox Smoothie

Super light + refreshing and tropical this Pineapple + Lemon Detox Smoothie is! Resist the urge to peel the cucumber or lemon, as they are loaded with nutrients. In fact the lemon peel contains 5-10 times more vitamins than the actual juice!

GLOW Foods:

Lemon - high in vitamin C

Pineapple - rich in antioxidants

Cucumber - encourages new cell growth

Celery - skin repairing

Spinach - packed with vitamin A to support the immune system

Chia Seeds - loaded with omega-3 fatty acids to strengthen the skin barrier

Coconut water - packed with vitamins + increase skin hydration


Ingredients Needed

1 cup frozen pineapple
1/4 lemon with peel
1 cup fresh spinach
1 stalk celery
2 inches cucumber
1 tbl chia seeds
1/4 cup nut milk
Coconut water to blend
Add all ingredients to blender and blend until smooth!
Love + Eat Well,
by Natalie
Lemon Chia Seed Pudding

Lemon Chia Seed Pudding

Restore your GLOW + soothe inflammation with this superfood Lemon Chia Seed Pudding! Lemon lovers, and soon to be lemon lovers you will fall hard for this bright and delicious pudding. Super easy to whip and and have for breakfast the next morning or a mid-day snack.

GLOW Foods:

Chia Seeds - rich in omega-3 fatty acids and omega-6 acid will help restore the skin's moisture barrier, soothes inflammation + fights free radicals

Lemon - loaded with antioxidants, magnesium + vitamin C to boost immunity and help trigger collagen production

Turmeric - antioxidant + anti-inflammatory helps reduce inflammation and boost collagen production

Honey - antibacterial + natural humectant to. help keep the skin moisturized and glowing


Ingredients needed:

1 cup nut milk

1 lemon juiced + zest

1/4 cup chia seeds

1-2 tbls honey or maple syrup

1/4 tsp turmeric

1 tsp vanilla

pinch salt


Whisk all ingredients together, place a lid and place in the refrigerator over night. Serve up.



Love + Eat Well,

by Natalie

Creamy Cauliflower, Potato + Parsnip Soup

Creamy Cauliflower, Potato + Parsnip Soup

Creamy Cauliflower, Potato & Parsnip Soup with crunchy chickpeas and kale to top!
Oh, and remember that basil pesto recipe I just shared with you…..I used a bit of that on a piece of sourdough bread to dunk in the soup. Delish! You can even take a scoop of the pesto and twirl into your soup to really pack in flavor.

Here’s the ingredients: 

5 small potatoes
10oz cauliflower
1 parsnip
1/2 med onion about 1/2 chopped
3 cloves garlic
4 oz uncured pancetta
1 tbls evoo
2 tbls butter
1.5 Qts Broth
1 can (13.5 oz)Coconut milk
Garlic and onion powder
1/4 tsp Celery seed

Brown the pancetta in a tbl of evoo and remove from stock pot. Next I added the onion and garlic and sauté a few. Little seasoning and then layer in the veggies and butter, toss and cook a few. Next add the broth and milk, season again. Seasoning as you go really builds the soups flavor!
Coverer and simmer on low until all veg is fork tender. Use an immersion blender and blended all until creamy.

Top with crispy chickpeas flavored with cumin, curry, s+p, coconut oil.
Kale chips flavored with coconut oil, nutritional yeast, acv, s+p.
Placed both a dehydrator at 118 for several hrs until crispy. Kale can be removed long before the chickpeas. You could use an oven on a low setting or air fryer but the dehydrator is our fave.

Remember that pancetta? Used that as a topper too!

We made this for family during the holidays and was loved by all so we thought you guys might enjoy too! Let me know if you make it.

Love + Eat Well,
By Natalie

Basil Pesto

Basil Pesto

We love whipping up a fresh batch of basil pesto anytime of year for some serious deliciousness! Its almost too easy for how fancy it seems, and always a crowd pleaser.

And let's chat about the GLOW food components here....fresh garlic, raw walnuts, EVOO, spinach and basil help support the skins immune system OH MY!

Garlic is a powerful antibacterial, anti-fungal, and antiviral that will help kill acne causing bacteria, reduce inflammation and redness.

Walnuts are packed with antioxidants and vitamin B that help protect your skin from environmental stressors.

EVOO provides deep hydration, slows aging, reduces fine lines and wrinkles.

Spinach is loaded with vitamin A which your body uses to grow new tissue reducing the signs of aging. 

Basil is a wonderful antibacterial and inflammatory that help to calm and soothe the skin.

Ok, enough of that, onto the yumminess....

What to use the basil pesto with:

  • You can toss with pasta or veggie spirals for a quick meal
  • Toss with chicken or fish and bake for the most flavorful dish. Stir a scoop into your soup for a burst of flavor right before serving
  • Simply spread on a piece of toasted bread
  • Great for roasted veggies
  • This green goodness is even amazing with eggs

Get creative with it but always keep it fresh!


1/2 raw walnuts

2-3 cloves fresh garlic

1/4 tsp Himalayan pink salt

Pinch black pepper

1 cup fresh basil leaves

1 cup fresh baby spinach

1/4 cup freshly grated parmesan

1/2 cup EVOO depending on consistency you desire

optional squeeze of fresh lemon juice

How To:

Add everything to your food processor and blend away! ENJOY right away.

PROTIP: when tossing with pasta, reserve a bit of the pasta water to help thin out the pesto and make super the pasta super creamy.


Love + Eat Well,

by natalie