Archives November 2020

The perfect dish for the season

Cold winter days make me think of cozy fires, a stack of my favorite books in my favorite nook, and the yummy goodness of a rich and savory soup. This vegan broccoli cheddar soup has quickly become a favorite of mine. While I love hearty vegetable soups during cold days in general, I’ve grown much more appreciative of tasty vegan soups and stews.

My philosophy

Over the years I’ve learned to appreciate the beauty of each season and more recently, to cherish every moment. The fall and winter months are great opportunities to get creative with your recipes during this time of year. With the unique variety of vegetables during the colder months of the year, I love to select vegetables and spices that nourish and support the body during the cold and flu season.

It turns out, this vegan broccoli cheddar soup recipe is perfect for just that!

More about seasonal vegetables and fruits

I love the challenge of creating yummy and healthy meals using products that are in season and are ethically and sustainably sourced. Fall veggies ring in a new season of goodness and are a great opportunity to learn more about where my food comes from. Are you making the right choices when it comes to what’s on your plate?

Some of my favorites and staples

I love hardy greens with collards and kale being two of my favorites because they’re so versatile in both salad bases and cooked dishes. Unlike spinach, they hold up well for both cold and hot recipes. Obviously, today’s recipe does not include either but instead uses a combination of root vegetables and broccoli (added at the end ).

My basic rule for ALL of my recipes

Nearly every dish I make must have a full-bodied flavor profile and incorporate gut-friendly and anti-inflammatory properties. This is a massive issue for me as I have struggled off and on with digestive maladies and have fully dived into the benefits of using spices and other ingredients that promote gut health. Squash is another Fall favorite of mine. But for this dish, I’m organic carrots, sweet potato, Yukon gold potatoes, onions, herbs, and spices. The oven with a savory blend of fresh garlic and herbs to complete this vegan dish. If you don’t like sweet potatoes, you can omit this ingredient, but I personally think it not only adds more nutrients but rounds out the flavor.

About the ingredients

All of the ingredients are either organic, locally sourced, or both. I’ve also made it a point to also use gut-friendly spices and herbs to help support healthy gut bacteria and my immune system. With everything that’s going on, using natural herbs and spices to boost the body’s natural defenses is a must. Personally, I’m not a fan of using a lot of pharmaceutical-based remedies for non-acute situations. This is why I tend to view my food more as medicine wrapped in deliciousness!

What you will need for this vegan broccoli cheddar soup

1. Broccoli (fresh lightly steamed)
2. 1 medium-large sweet potato
3. Yukon gold potatoes, 2 medium
4. yellow or red onion, chopped (1small)
5. clove garlic (1)
6. 1 cup unsweetened full-fat organic coconut milk
7. 1 cup unsweetened plain organic almond milk ( you can use 1/2 cup raw almonds, I prefer almond milk)

More of your ingredients

1. 1/4 cup mini Bella mushrooms (optional)
2. chopped green onions, 1/4 cup
3. Garlic powder, 1 tablespoon
4. 1 tablespoon Onion powder
5. turmeric powder, 1 tablespoon
6. 1/2 cup nutritional yeast
7. 1 tablespoon mustard powder
8. 1/2 teaspoon of spicy paprika

Bringing it all together

I eliminated some steps to make the recipe more straightforward; no need to add raw cashews or almonds that need to be blended, etc!. Just give me the delicious without all of the drama is what I say! So with that in mind, first boil down the potatoes with the seasoning spices until they are soft (approx 20mins on medium heat). Next, add in your vegetables and let them simmer with the potatoes, creating a soupy mixture. After the mixture has slightly thickened, add in the nutritional yeast and pour your mixture into the blender and blend until it’s smooth. Be sure to lightly chop and steam your fresh broccoli and add it to your soup after it’s fully blended and allow the soup to lightly simmer on low heat for another ten minutes. You can serve your soup with crackers, toast or cornbread and simply enjoy a bowl of this  deliciouness!

Another recipe for the fall and winter months

Have you tried any of my other recipes yet? Click here for some awesome tea recipes to help support your body’s natural defenses during the cold and flu seasons! Plus, these recipes are great recovery teas throughout the year.

About the author

Tonye Tariah is a Holistic Health Strategist, Coach, and the founder of Freedom at The Crossroads Blog. Tonye helps free women from inaction and unhealthy habits so they can get fit, healthy, and live free. Her belief is that “the cookie-cutter method only works for cookies”. Meaning, she helps each woman in a way that is unique to each her situation. By doing this, she’s better able to help women transform their lives from the inside out. Her ultimate goal is to help women become healthy

A hair-strengthening moisturizing spray infused with anti-oxidant-rich essential oils

Everyone knows winter can be brutal on your natural locs and that’s even more true for 4C natural hair. When I first moved to the Midwest (I’m in Illinois, USA), the tole that winter takes on my natural hair was the biggest shocker!

These days, I’ve tried just about every moisturizer and deep conditioner for my hair type. Sadly, while some do a more than adequate job I still prefer my own DIY recipes to store-bought brands. To say that I’ve spent a lot of money on various hair care brands is an understatement.

Making your own

In general, I’ve found that homemade recipes work best for my hair in combination with a select number of store brands. Everyone’s hair is different but in general, find out your hair type and what products work best for it.

High porosity vs. low porosity hair

Based on my experience and personal research on my hair type, I have 4C very low porosity hair. Which means it takes a lot of TLC and conditioning to keep it healthy. That includes washing, conditioning, and moisturizing depending on the season’s needs.

In general, Low porosity hair has a tightly bound cuticle layer, making it difficult for moisture to penetrate while high porosity hair has gaps and holes in the cuticle, allowing moisture to easily pass in and out. I like the detailed explanation given by Dr. Kari Williams in an article published by shape magazine in July of this year.

SOME CHARACTERISTICS OF HIGH AND LOW POROSITY HAIR

If you’re still unsure about whether or not you have high porosity hair (after performing the “float test”), just remember that high porosity hair takes in (and loses) moisture the fastest. By the same general rule,  low porosity hair takes in moisture more slowly and loses it slowly too. Keep in mind that these distinctions don’t address the full range of porosity by any means. Consult your stylist or haircare professional for an in-depth analysis of your hair type and needs. My recipes reflect what’s been working for me and my family on our natural hair care journey.

A BRIEF DESCRIPTION OF WHAT 4C HAIR LOOKS LIKE

4C hair is made up of tight coils and is typically, extremely wiry and fragile in nature. Most of the time, it appears to be coarse but is actually very fine. When looked at closely, you can see that 4C hair is made up of several thin hair strands densely packed together. I like to call it “high maintenance ” hair because it tends to be the hair type most prone to shrinkage and dryness which in turn makes it vulnerable to breakage. However, with the proper TLC, it grows long and thick!

WHAT YOU NEED FOR THIS DIY MOISTURIZING SPRAY FOR 4C HAIR

1. 3.4 oz spray bottle (or larger)
2. 8 drops of rosemary essential oil
3. 2 drops of tea tree essential oil
4. 3.4 oz filtered or distilled water
5. 1 tablespoon of cold-pressed castor oil
6. 4 drops peppermint essential oil
7. 1 teaspoon organic raw coconut oil

HOW TO PREPARE YOUR DIY SPRAY

Pour the filtered or distilled water into your bottle and carefully add your essential oils to it using a dropper. Next, take a small funnel and add the castor oil and the coconut oil to the mixture. If the raw coconut is solid, simply place the container in a  shallow bowl of hot water until it becomes liquid. I also add approximately 3 drops of organic apple cider vinegar to help emulsify (incorporate) the oil with the water in the mixture. You can then section your hair into quarters, spray each section until fully saturated, and gently work throughout the hair and scalp. Place a plastic cap over your hair and for about an hour and then air-dry. You can then style your hair as usual. It works very well as a moisturizer and anti-itch spray for protective styles and braids!

BENEFITS OF EACH INGREDIENT

When I first created this DIY moisturizing spray for 4C hair, which is my hair type, by the way, I looked for ingredients that nourish not just the hair but the scalp as well. Rosemary, tea tree, and peppermint essential oils all nourish and heal in similar ways. Rosemary boosts hair growth, is anti-microbial, increases blood circulation/flow to the hair follicles. It also helps to strengthen the hair as well as add shine and body. Peppermint is cleansing and stimulates the scalp as well. ACV or apple cider vinegar cleanses the scalp and gets rid of build-up on the hair and is also antimicrobial. Castor oil helps to nourish and seal in moisture and smoothes the hair cuticles while coconut oil does the same as well as infuse antioxidants and other nutrients to the hair.

BOTTOM LINE

Adding a moisturizing spray to your hair care routine will make a big difference in the length and health of your hair during those cold fall and winter months. But you also need to make sure that you’re eating a healthy diet loaded with natural goodness. I’ve also made it a point to take supplements as well particularly in the winter when our immune systems generally take a hit and certain am low on those sunshine nutrients (i.e. vitamin D). Always be sure you consult your doctor/dermatologist before you try any of these recipes if you have any allergies to any of these ingredients or you are taking a medication that might be affected. Remember, you are what you eat, so be good to yourself!

BEFORE YOU GO!

FOR ANOTHER AWESOME DIY HAIR RECIPE CHECK OUT MY ALL-NATURAL ACV AND ROSEMARY ESSENTIAL OIL HAIR RINSE RIGHT HERE!

ABOUT THE AUTHOR

Tonye Tariah is a Holistic Health Strategist, Coach, and the founder of Freedom at The Crossroads Blog. Tonye helps free women from inaction and unhealthy habits so they can get fit, healthy, and live free. Her belief is that “the cookie-cutter method only works for cookies”. Meaning, she helps each woman in a way that is unique to each her situation. By doing this, she’s better able to help women transform their lives from the inside out. Her ultimate goal is to help women become healthy and empowered through the transformative self-care journey!