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FamilyNutrition, Life Thoughts and Adventures

Hi, I'm Coreen Ward.

Welcome to my blog. 

I am a mother to one sweet boy,

wife to one supportive husband,

owner of one crazy hairless cat,

and an explorer to one adventurous life.  

I teach pilates and am a nutrition enthusiast with a fascination for functional medicine. 

I love sharing nutrition tips, recipes and creative solutions for the whole family.

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  • Writer: Coreen Ward
    Coreen Ward
  • Sep 24, 2018
  • 2 min read

Whenever my mother would cook she would always call it famous.

"Mom's Famous Chili" or "Mom's Famous Meatballs".

She could cook but was by no means famous.

We would laugh and mess with her about it. But as an adult, looking back at my memories and thinking of all the good times, I remember the food. I miss the food. The smells. The tastes. I wish they were bottled.

My mother and grandmother were magical cooks. They made events of their meals. No recipes, just love and appreciation of flavor.

I hope everyone has had someone in their life that was an unforgettable cook.

Make them famous, even if it is just within your own family.


My Famous Butternut Squash Soup

Butternut Squash (I get precut from Wegmans)

1 Onion (diced)

1-2 Clove Garlic (smashed)

Olive Oil

2 Pears or Small Apples (peeled and cut)

1-2 cup Vegetable broth

Spices to your tastes:

Salt and Pepper

Thyme

Pumpkin Pie Spice

1 Vanilla Bean

Cayenne (optional)


Cook diced onion and garlic in large pot with olive oil, salt and pepper for 3-4 minutes. Add cubed squash and let cook for 5 more minutes, stirring occasionally. This just gets a bit of caramelization going on the squash.

Put everything into your slow cooker with the pear or apple, 1 cup vegetable broth and all the spice you like, including vanilla bean.

(without a slow cooker, just keep in pot and put on lid)

Cook until soft.

Take out vanilla bean.

Blend in your heavy duty blender. Do two batches of blending, if needed. Don't over fill blender. Add more broth for a consistency you like. I like a thicker soup, so I don't add much extra broth.

Put blended soup back into large pot and keep low flame. Taste your soup and add extra thyme or spice where you see fit.

Every batch will be special, and every batch will be famous!











 
 
 
  • Writer: Coreen Ward
    Coreen Ward
  • Sep 18, 2018
  • 1 min read

Experimenting with cacao has been fun. This recipe is sure to be put into regular rotation. High in protein, low in sugar and super-food tasty.


Cacao Crunch Bar

1/4 cup Cacao Nibs(ground) or Cacao Powder- I did not use fermented (you know how I feel about that already)

1/4 cup Almond Butter- you are welcome to use the nut butter of your choice

1tbsp Coconut Oil

1tbsp Maple Syrup

1/4 cup Quinoa Pops- shredded coconut would be yum too

Pinch of sea salt- feel free to add spice like cinnamon, cayenne, turmeric, etc.


Put ground cacao, nut butter, coconut oil, maple syrup and sea salt into double boiler and stir until melted. Do not over heat or cook. Take off the fire and add quinoa pops. Stir and press into silicone molds. Freeze until solid. Remove from mold and store in fridge. Makes 6 servings.



ree


 
 
 
  • Writer: Coreen Ward
    Coreen Ward
  • Sep 17, 2018
  • 1 min read

The hippies at amazon got me good. There should be a warning when they try to ferment something without your knowledge! I consider myself pretty bold and adventurous with my pallet. That is why I was shocked when everyone was all about cacao and I was cringing. After accidentally buying fermented cacao I realize fermentation changes everything. I am not a fan of fermented cacao.The un-fermented cacao is totally doable. Besides, it seems the non-fermented has higher antioxidantS. Do your own taste test and let me know in the comments. I am curious of which cacao you like better.


 
 
 
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