What You’ll Need

• 2 tablespoons olive oil
• 1 medium yellow onion, finely diced
• 5–6 garlic cloves, minced
• 2 cans black beans (or 3 cups cooked), drained (reserve a little bean liquid)
• 1 large ripe tomato, diced, or 1 cup crushed tomatoes
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon dried oregano
• 1 bay leaf
• 1/8 teaspoon nutmeg (a whisper)
• 1–2 teaspoons sea salt, to taste
• Fresh black pepper
• Pinch red pepper flakes or chipotle powder (optional)
• 1 teaspoon maple syrup or coconut sugar (optional, for balance)
• Juice of 1/2 lime
• Fresh cilantro or parsley, to finish
• Optional: splash of vegetable broth (as needed)

How to Make It

1) Build the flavor base

2) Bloom the spices

3) Add tomatoes

4) Simmer the beans

5) Finish + brighten

Glow Notes (Still Adding)

• Steady energy: Black beans bring fiber + plant protein to support balanced blood sugar and sustained energy.
• Kitchen-medicine aromatics: Onion and garlic add depth, warmth, and that quietly supportive, everyday nourishment.
• Bright finish: Lime and herbs lift the whole pot—this is what makes the dish feel vibrant, not heavy.

Serving Ritual

1. Roasted sweet potato
2. A generous ladle of smoky beans
3. Avocado
4. Quick cabbage slaw
5. Fresh herbs and an extra squeeze of lime

Easy Swaps (and gentle upgrades)

• No fresh tomato? Use crushed tomatoes (or a few tablespoons of tomato paste + a splash of water).
• No lime? A small splash of apple cider vinegar works in a pinch—add slowly.
• Want it creamier? Stir in a spoonful of coconut cream at the end.
• Want more heat? Chipotle powder gives a deeper, smoky warmth than red pepper flakes.
• Want extra greens? Fold in sautéed kale or spinach right at the end.
• No smoked paprika? Regular paprika works—add a tiny pinch of chipotle if you have it to mimic the smokiness.

From the Table

Italian Sub Pasta Salad

All the nostalgic flavors of an Italian sub — reimagined with cleaner, glow-forward ingredients that nourish as much as they satisfy. This hearty pasta salad is packed with healthy fats, probiotic-rich additions, antioxidant-filled vegetables, and protein to help support glowing skin, energy, and balanced blood sugar.

When possible, we always recommend choosing the highest-quality ingredients you can find: uncured salami, organic vegetables, fresh grated Parmigiano Reggiano, and a clean avocado-oil mayo with no seed oils.

Ingredients

• 12 ounces sourdough pasta, cooked and cooled

• 1/4 cup clean mayo (we love one made with avocado oil and no seed oils)

• 3 tablespoons red wine vinegar

• 3 tablespoons olive oil

• 3 garlic cloves, finely grated

• Pinch of raw sugar or monk fruit

• Sea salt + freshly cracked black pepper

Add-ins

• 8 ounces fresh mozzarella, torn into pieces

• 1 cup Castelvetrano olives, pitted and halved

• 1 cup organic artichoke hearts, quartered

• 3 ounces uncured spicy salami or soppressata, sliced

• 1/3 cup sliced pepperoncini

• 1/4 cup freshly grated Parmigiano Reggiano

• 1/2 teaspoon red pepper flakes

• A few big handfuls organic spinach

• Thinly sliced red onion

• Optional: sliced organic red peppers

• Spaghetti dust or Italian seasoning, for finishing

Optional Flavor Boost

• Chopped pickles stirred into the dressing

• A splash of olive or pepperoncini brine

Directions

Cook the sourdough pasta according to package directions. Drain and let cool slightly.

In a large bowl, whisk together the mayo, red wine vinegar, olive oil, garlic, sugar, salt, and pepper until creamy and combined. If you love that classic deli-style tang, stir in chopped pickles and a splash of brine.

Add the cooked pasta along with the mozzarella, olives, artichokes, uncured salami, pepperoncini, parmesan, red onion, spinach, and optional red peppers. Toss until everything is beautifully coated.

Finish with red pepper flakes and a generous sprinkle of spaghetti dust before serving.

Serve chilled or at room temperature.

Glow Food Benefits

• Garlic + olive oil support heart health and healthy inflammation response.

• Spinach, red onion, and peppers provide antioxidants that support skin health and cellular protection.

• Fermented and brined ingredients like pepperoncini and pickles can help support digestion and microbial diversity.

• Fresh parmesan and mozzarella add satisfying protein and calcium for balanced meals.

• Sourdough pasta may be gentler to digest thanks to the fermentation process.

Comfort food with a little glow built in.

Love + Eat Well

A vibrant spring salad from Natalie’s kitchen — layered with sweet citrus, earthy roasted beets, creamy goat cheese, crunchy walnuts, and all the bright nourishing ingredients that make your body feel alive again after winter.

Some meals feel like a quiet celebration of the season.

Bright colors. Fresh citrus. Crisp greens. Ingredients that somehow make you feel energized just looking at them.

This salad is exactly that for me.

Sweet juicy oranges paired with earthy roasted beets might be one of my favorite spring combinations ever.

Add creamy goat cheese, crunchy walnuts, peppery greens, and a sharp little Dijon vinaigrette and suddenly you have one of those meals that feels beautiful enough for a dinner party but simple enough for an everyday lunch.

The kind of food that gently reminds you nourishment can feel joyful too.

Why We Love It

Beets

Rich in antioxidants and naturally supportive for circulation, helping bring that healthy vibrant glow from within.

Sumo Oranges

Packed with vitamin C to help support collagen production and overall skin brightness.

Walnuts

Healthy omega fats help nourish the skin barrier while adding satisfying crunch and richness.

Goat Cheese

Creamy, tangy, and easier for many people to digest while adding protein and balance to the salad.

Greens

Fresh greens provide minerals, chlorophyll, and freshness that make this salad feel incredibly alive and nourishing.

Ingredients

Salad

• 3–4 small to medium beets, roasted or boiled
• 1 large Sumo orange or Cara Cara orange
• 1/2 small red onion, thinly sliced
• 4–5 cups mixed greens
• 1/3 cup walnuts
• 3–4 ounces goat cheese, crumbled

Optional:

• sprinkle granola for crunch

Dressing

• 1 tablespoon Dijon mustard
• 3 tablespoons extra-virgin olive oil
• 2 tablespoons red wine vinegar
• 1 teaspoon raw honey
• sea salt
• black pepper

Directions

If needed, roast the beets at 400 degrees for 45–60 minutes until tender.

Allow them to cool, then peel and slice or cube.

In a small bowl or jar, whisk together the Dijon mustard, olive oil, red wine vinegar, honey, salt, and pepper until smooth and creamy.

Arrange the mixed greens onto a large platter or individual bowls.

Layer the beets, orange slices, red onion, walnuts, and goat cheese over the greens.

Drizzle generously with dressing.

Finish with optional granola for extra crunch and texture.

Serve immediately while everything is fresh and vibrant.

Glow Note

I love salads like this because they feel both grounding and refreshing at the same time.

Bright citrus. Earthy beets. Creamy cheese. Crunchy walnuts.

A little reminder that eating well can still feel deeply beautiful and satisfying.

Love + Eat Well,
Natalie

A cozy, creamy soup from Natalie’s kitchen — layered with roasted flavor, silky vegetables, crispy toppings, and the kind of comfort that fills the whole house while it simmers.

There’s something about soup season that always pulls me back into slower cooking.

Big pots on the stove. Wooden spoons. Warm kitchens. Bread toasted on the side for dunking.

This creamy cauliflower, potato, and parsnip soup became one of those accidental comfort meals that instantly felt like something we’d be making for years.

Rich without feeling heavy. Creamy without needing loads of dairy. Deep savory flavor layered slowly as everything cooks together.

And the toppings honestly make it even better.

Crunchy chickpeas. Crispy kale. Little salty bites of pancetta. Swirls of fresh basil pesto melting into the warmth of the soup.

The kind of meal that makes people gather around the kitchen naturally.

We made this for family during the holidays and everyone loved it — always the sign a recipe is worth keeping around.

Why We Love It

Cauliflower

Creates a naturally creamy texture while bringing fiber and nourishing antioxidants.

Potatoes + Parsnips

Comforting, grounding vegetables that make the soup hearty while still feeling wholesome and balanced.

Coconut Milk

Adds silky richness without heaviness while blending beautifully with the savory broth and garlic.

Flavor Layers

One of the secrets to deeply flavorful soup is seasoning as you go instead of all at once at the end.

Crunchy Toppings

The crispy chickpeas and kale add texture, crunch, and that cozy restaurant-style finish that makes simple soups feel extra special.

Ingredients

• 5 small potatoes
• 10 ounces cauliflower
• 1 parsnip
• 1/2 medium onion, chopped
• 3 garlic cloves
• 4 ounces uncured pancetta
• 1 tablespoon extra-virgin olive oil
• 2 tablespoons butter
• 1.5 quarts broth
• 1 (13.5 ounce) can coconut milk
• sea salt
• black pepper
• garlic powder
• onion powder
• 1/4 teaspoon celery seed

Optional toppings:

• crispy chickpeas
• kale chips
• basil pesto
• toasted sourdough
• extra pancetta

Directions

In a large stock pot, brown the pancetta in olive oil until crisp. Remove and set aside for topping later.

In the same pot, sauté the onion and garlic for a few minutes until softened and fragrant.

Add a little seasoning, then layer in the potatoes, cauliflower, parsnip, and butter. Toss gently and cook for several minutes to build flavor.

Pour in the broth and coconut milk.

Season again with salt, pepper, garlic powder, onion powder, and celery seed.

Cover and simmer on low until all the vegetables are fork tender.

Using an immersion blender, blend until smooth and creamy.

Taste and adjust seasoning if needed.

Serve warm topped with crispy chickpeas, kale chips, pancetta, or a swirl of pesto.

Especially delicious with thick toasted sourdough for dipping.

Optional Crispy Toppings

Crunchy Chickpeas

Season chickpeas with cumin, curry powder, sea salt, pepper, and coconut oil.

Kale Chips

Massage kale with coconut oil, nutritional yeast, apple cider vinegar, salt, and pepper.

Place both into a dehydrator at 118 degrees until crispy.

The kale finishes much sooner than the chickpeas.

You can also use an oven or air fryer on a low setting, though we still love the dehydrator best for texture.

Glow Note

This is the kind of soup that turns an ordinary evening into something cozy and memorable.

Warm bowls. Bread torn by hand. Everyone gathered in the kitchen sneaking crispy toppings before dinner is even served.

Always my favorite kind of meal.

Love + Eat Well,
Natalie

A warm comforting recipe from Natalie’s kitchen — soft cinnamon apples slowly simmered with butter and sea salt into one of the simplest little rituals for cozy everyday nourishment.

Sometimes the most nourishing recipes are also the simplest.

A few apples. Butter. Cinnamon. Gentle heat.

That’s it.

Stewed apples have quietly become one of my favorite cozy wellness habits during colder months because they feel comforting, grounding, and incredibly easy on digestion.

Soft warm apples simmered slowly until they melt into their own naturally sweet syrup somehow feel both nostalgic and healing at the same time.

I especially love them spooned over oatmeal, yogurt, or eaten warm straight from the pot.

Simple food always seems to hit the deepest.

Why We Love It

Apples

Rich in pectin, a gentle prebiotic fiber that helps support healthy digestion and beneficial gut bacteria.

Cinnamon

A warming spice traditionally loved for helping support balance, circulation, and digestion.

Butter or Ghee

Healthy fats help make the apples deeply satisfying while adding richness and comfort.

Easy Digestion

Cooking apples makes them softer and easier for many people to digest while still delivering beautiful nourishment.

Ingredients

• 4 medium apples
• 2 tablespoons butter or ghee
• 1 teaspoon cinnamon
• pinch sea salt
• 1/4 cup water

Optional:

• drizzle raw honey
• chopped walnuts
• yogurt
• oatmeal
• granola

Directions

Wash, core, and chop the apples into bite-sized pieces.

Peeling is optional.

In a medium saucepan over medium heat, melt the butter.

Add the apples, cinnamon, sea salt, and water.

Stir until the apples are evenly coated.

Cover and simmer gently for about 8–10 minutes, stirring occasionally, until the apples become soft and syrupy.

Taste and adjust cinnamon if desired.

Serve warm on their own or spooned over yogurt or oatmeal.

Store leftovers in the refrigerator for several days.

Glow Note

This is one of those quiet little recipes that feels more like self-care than cooking.

Warm cinnamon. Soft apples. Slow mornings.

The kind of nourishment that gently reminds you to take care of yourself in simple ways.

Love + Eat Well,
Natalie

A cozy elevated salad from Natalie’s kitchen — crisp romaine, warm roasted brussels, creamy tahini caesar dressing, and crunchy toasted quinoa layered together into the perfect balance of comfort and freshness.

This is the kind of salad that completely changes people’s minds about salads.

Warm crispy brussels. Creamy garlicky dressing. Crunchy quinoa scattered over every bite.

It somehow feels both cozy and fresh at the same time.

I especially love making this during cooler months because it still gives you that bright vibrant salad feeling while adding enough warmth and texture to feel deeply satisfying.

And honestly…the crunchy quinoa might be my favorite part.

Little golden crispy bites tucked into every forkful make the whole thing feel extra special.

This is one of those recipes that’s simple enough for weeknights but beautiful enough for a holiday table too.

Why We Love It

Brussels Sprouts

Rich in vitamin C and antioxidants that help support collagen production and overall skin vitality.

Tahini

Loaded with healthy fats and minerals that help nourish the skin while creating a creamy luxurious dressing.

Garlic

Brings bold flavor while naturally supporting overall wellness and balance.

Quinoa

Packed with protein, amino acids, and nutrients that help support healthy skin and overall nourishment.

Extra Virgin Olive Oil

Healthy fats and antioxidants help support skin hydration and glow from within.

Ingredients

Salad

• 1 head romaine, chopped
• 1 pound brussels sprouts, trimmed and sliced
• fresh cracked black pepper

Crunchy Quinoa

• 1 cup cooked quinoa
• 1 tablespoon extra-virgin olive oil
• sea salt
• black pepper

Tahini Caesar Dressing

• 1/4 cup tahini
• juice of 1/2 lemon
• 2 garlic cloves
• 1 teaspoon Dijon mustard
• 2 tablespoons grated parmesan
• 2 anchovy fillets
• water as needed for thinning
• sea salt
• black pepper

Optional:

• nutritional yeast instead of parmesan
• extra parmesan
• chili flakes

Directions

Preheat the oven to 375 degrees.

Line two baking sheets with parchment paper.

Place the brussels sprouts onto one sheet pan and the cooked quinoa onto the other.

Drizzle both with olive oil and season with salt and pepper.

Spread evenly and roast for about 15 minutes.

The brussels should become slightly crispy around the edges while the quinoa turns lightly golden and crunchy.

Meanwhile, add all dressing ingredients to a jar or blender and blend until smooth and creamy, adding water as needed to thin.

Add the chopped romaine to a serving bowl.

Top with the warm roasted brussels.

Drizzle generously with the dressing and finish with the crunchy quinoa and fresh cracked black pepper.

Serve immediately while warm.

Glow Note

I love recipes like this because they feel comforting while still packed with fresh nourishing ingredients.

Warm. Crisp. Creamy. Crunchy.

The kind of salad that actually feels exciting to eat.

Love + Eat Well,
Natalie

A bright creamy glow-food breakfast from Natalie’s kitchen — fresh lemon, chia seeds, turmeric, and honey layered together into a refreshing pudding that feels both nourishing and uplifting.

If you love lemon…this one is going to get you.

Bright citrus. Creamy texture. Just enough sweetness. Little bursts of fresh lemon zest in every bite.

This pudding feels incredibly refreshing while still being deeply satisfying and nourishing.

I especially love making this overnight because it turns into one of those easy grab-and-go breakfasts or afternoon snacks that already feels ready for you the next day.

Minimal effort. Maximum glow.

And honestly? Anything cold and lemony always feels like a tiny mood boost to me.

Why We Love It

Chia Seeds

Packed with fiber and healthy omega fats that help support hydration, digestion, and healthy glowing skin.

Lemon

Rich in vitamin C and antioxidants that help support collagen production and overall skin brightness.

Turmeric

A beautiful anti-inflammatory spice that adds warmth and glow-supportive benefits.

Honey

Naturally soothing while helping add softness and balance to the bright citrus flavor.

Ingredients

• 1 cup nut milk
• juice and zest of 1 lemon
• 1/4 cup chia seeds
• 1–2 tablespoons honey or maple syrup
• 1/4 teaspoon turmeric
• 1 teaspoon vanilla
• pinch sea salt

Optional toppings:

• fresh berries
• coconut flakes
• hemp seeds
• lemon zest
• granola

Directions

Add all ingredients to a bowl or jar and whisk well until fully combined.

Allow the mixture to sit for several minutes, then whisk once more to prevent clumping.

Cover and refrigerate overnight.

By morning the chia seeds will have thickened into a creamy pudding texture.

Serve chilled with your favorite toppings.

Glow Note

I love recipes like this because they make nourishment feel refreshing, easy, and genuinely enjoyable.

Bright lemon. Creamy texture. Slow mornings.

A little glow from the inside out.

Love + Eat Well,
Natalie

A fresh spring salad from Natalie’s kitchen — tender asparagus, sweet strawberries, crisp spinach, and simple ingredients that celebrate the beauty of seasonal eating.

There’s something about spring produce that always feels hopeful to me.

The colors become brighter. The meals become lighter. And suddenly the body starts craving fresh crisp foods again after heavier winter comfort meals.

This asparagus and strawberry salad is one of my favorite simple spring combinations.

Sweet strawberries paired with tender asparagus somehow just work beautifully together.

Add fresh spinach, good olive oil, lemon, and a little crunch from almonds and you have one of those effortless dishes that feels elegant without trying too hard.

Simple seasonal food always seems to taste the best.

Why We Love It

Asparagus

Rich in antioxidants and nutrients that help support healthy skin and overall wellness.

Strawberries

Packed with vitamin C, which helps support collagen production and healthy glowing skin.

Spinach

Loaded with antioxidants and minerals that help nourish the body from within.

Olive Oil

Healthy fats help support skin hydration while bringing richness and balance to the salad.

Ingredients

• 1 bunch fresh asparagus, trimmed
• 1 cup strawberries, sliced
• 1 cup fresh spinach
• 1 tablespoon extra-virgin olive oil
• 1 teaspoon fresh lemon juice
• pinch sea salt

Optional:

• chopped almonds
• black pepper
• crumbled feta
• fresh basil

Directions

Lightly steam the asparagus until just tender, then allow it to cool.

Slice into bite-sized pieces.

Add the asparagus, spinach, and strawberries to a large bowl.

Drizzle with olive oil and fresh lemon juice.

Season lightly with sea salt and toss gently until coated.

Top with chopped almonds if desired for extra crunch.

Serve immediately while fresh and vibrant.

Glow Note

I love recipes like this because they remind me how beautiful simple seasonal ingredients can be on their own.

Fresh produce. Sunshine. Minimal effort.

Exactly the kind of food I crave this time of year.

Love + Eat Well,
Natalie

A simple little spring bowl from Natalie’s kitchen — tender zucchini, sweet carrots, coconut oil, and fresh herbs lightly warmed together into one bright nourishing dish.

Some recipes are less about complexity and more about how they make you feel.

Fresh. Light. Nourished. Energized.

This little zucchini and carrot bowl is exactly that.

Simple seasonal vegetables gently sautéed until just tender, finished with a touch of honey and fresh herbs.

That’s it.

The kind of quick nourishing meal you can throw together in minutes when your body is craving something fresh and vibrant without a lot of effort.

I especially love recipes like this during spring when produce starts becoming brighter, sweeter, and more alive again.

Simple food really does taste best this time of year.

Why We Love It

Zucchini

Naturally hydrating and light while adding softness and freshness to the bowl.

Carrots

Rich in beta-carotene, which helps support healthy skin renewal and glow from within.

Coconut Oil

Healthy fats help nourish the skin barrier while adding gentle richness to the vegetables.

Fresh Herbs

Parsley or mint brighten the bowl beautifully while adding freshness and spring flavor.

Ingredients

• 1 medium zucchini, spiralized or thinly sliced
• 1 large carrot, grated or spiralized
• 1 tablespoon coconut oil
• 1 teaspoon honey
• pinch black pepper

Optional:

• fresh parsley
• fresh mint
• pumpkin seeds
• lemon zest

Directions

Warm the coconut oil in a skillet over medium heat.

Add the zucchini and carrot and sauté for 3–4 minutes until just tender but still vibrant.

Stir in the honey and black pepper, tossing gently to coat the vegetables evenly.

Transfer to a serving bowl and finish with fresh herbs if desired.

Serve warm.

Glow Note

I love recipes like this because they remind me nourishing food does not need to be complicated to feel beautiful.

A few colorful ingredients. Gentle cooking. Slow moments.

Sometimes that’s more than enough.

Love + Eat Well,
Natalie

A deeply nourishing glow-food bowl from Natalie’s kitchen — massaged kale, roasted vegetables, healthy fats, fermented foods, and vibrant ingredients layered together to support your body from the inside out.

I’ve been making some version of this kale salad ever since my MS diagnosis back in 2014.

And somehow…I never get tired of it.

What I love most is how flexible it is.

Different dressings. Different vegetables. Different toppings depending on the season or what’s sitting in the fridge.

But the foundation always stays the same — deeply nourishing ingredients packed with color, texture, healthy fats, and gut-loving support.

This version is one of my favorites because it’s loaded with immune-supportive ingredients while still tasting incredibly fresh and satisfying.

And if you’ve never massaged kale before, trust me…this changes everything.

The kale softens, becomes silky, flavorful, and far easier to enjoy and digest.

It completely transforms the salad.

Why We Love It

Kale

Packed with antioxidants, minerals, and nutrients that help support overall wellness and healthy skin.

Healthy Fats

Avocado, olive oil, walnuts, tahini, and seeds help nourish the skin barrier while making the salad deeply satisfying.

Fermented Foods

Sauerkraut adds probiotics that help support gut health and overall balance from within.

Color Variety

A rainbow of vegetables naturally delivers diverse nutrients, antioxidants, and nourishment for the body.

Ingredients

Lemon Tahini Dressing

• 1/4 cup extra-virgin olive oil
• juice of 1/2 lemon
• 2 garlic cloves
• 1 tablespoon tahini
• 1–2 tablespoons nutritional yeast
• sea salt
• black pepper
• pinch chili flakes
• splash water if needed

Salad

• 6 cups chopped kale
• 1 cup curry roasted cauliflower
• 1/4 cup red onion
• 1/2 cucumber
• 1/2 avocado
• cooked beets
• 1/4 cup sauerkraut
• raw pumpkin seeds
• walnuts

Optional Additions

• egg
• quinoa
• salmon
• chicken
• olives
• kimchi
• roasted brussels sprouts
• tomatoes
• peppers
• chickpeas

Directions

Add all dressing ingredients to a mason jar or blender and blend until smooth and creamy.

Add a splash of water if needed for consistency.

Place the chopped kale into a large bowl.

Pour over the dressing and use your hands to massage the kale thoroughly.

Continue massaging until the kale softens and reduces in volume by about half.

Add the remaining salad ingredients and toss gently.

Serve immediately or refrigerate for later.

Meal Prep Tip

This salad stores beautifully in mason jars for meal prep.

Simply massage the kale slightly less if storing ahead, then layer ingredients and refrigerate tightly sealed for several days.

Glow Note

I love recipes like this because they remind me healing and nourishment do not need to feel rigid or complicated.

Just real colorful food layered together thoughtfully.

Simple habits. Consistency. Nourishment from within.

That’s always been the foundation for me.

Love + Eat Well,
Natalie

A cozy golden soup from Natalie’s kitchen — filled with roasted autumn vegetables, warming herbs, creamy texture, and nourishing ingredients that support glowing skin from the inside out.

There’s something about autumn soups that always feels grounding to me.

Big pots simmering slowly on the stove. Warm spices filling the kitchen. Thick slices of bread toasted on the side.

This soup tastes exactly like the kind of meal you want to curl up with on a chilly evening.

Creamy butternut squash. Sweet carrots. Soft apples. Golden sweet potato. Garlic and thyme slowly simmered together until everything becomes silky and comforting.

And while yes — it’s absolutely delicious — it also happens to be filled with ingredients that genuinely nourish the skin and body beautifully during colder months.

The older I get, the more I believe glow starts with the quiet little things we do consistently.

Warm nourishing meals included.

Why We Love It

Butternut Squash + Carrots

Rich in beta-carotene, which the body converts into vitamin A to help support skin renewal and healthy glow.

Sweet Potato

Packed with vitamin C and antioxidants that help support collagen production and overall skin vitality.

Garlic + Leeks

Warm, savory ingredients that help support balance and overall wellness while adding deep comforting flavor.

Olive Oil + Coconut Milk

Healthy fats that help nourish the skin barrier while creating that silky luxurious soup texture.

Turmeric

A beautiful warming spice known for its antioxidant and anti-inflammatory properties.

Ingredients

• 2 tablespoons olive oil
• 1 medium butternut squash, peeled, seeded, and cubed
• 2 medium carrots, sliced
• 1 large sweet potato, peeled and cubed
• 1 leek, chopped
• 2 garlic cloves, minced
• 1 apple, peeled, cored, and chopped
• 4 cups vegetable broth
• 1 teaspoon fresh thyme leaves
• 1/2 teaspoon turmeric
• sea salt
• black pepper
• 1/2 cup coconut milk or yogurt for serving (optional)

Optional toppings:

• pumpkin seeds
• chia seeds
• extra thyme
• olive oil drizzle
• toasted sourdough

Directions

Prepare all vegetables by cutting them into evenly sized pieces for consistent cooking.

In a large soup pot, heat the olive oil over medium heat.

Add the chopped leek and sauté for 3–4 minutes until softened.

Stir in the garlic and cook another minute until fragrant.

Add the butternut squash, carrots, sweet potato, and apple.

Sprinkle in the thyme and turmeric and stir well so the vegetables become coated with the herbs and spices.

Pour in the vegetable broth until everything is covered.

Bring to a gentle boil, then reduce heat and simmer covered for 20–25 minutes until the vegetables are completely tender.

Using an immersion blender, blend until smooth and creamy.

If you prefer a more rustic texture, blend only part of the soup.

Season with salt and pepper to taste.

Serve warm with a swirl of coconut milk or yogurt if desired.

Top with pumpkin seeds, thyme, or olive oil before serving.

Glow Note

This is one of those soups that somehow makes the whole house feel softer and slower while it cooks.

Warm bowls. Cozy sweaters. Bread torn by hand.

Exactly the kind of food I crave during autumn.

Love + Eat Well,
Natalie