Monthly Archives: March 2018

Lightened Up Chicken Stroganoff

This classic recipe originates in Russia, but people the world over now enjoy variations of both ingredient and technique. Scandinavian, Japanese, German, Brazilian, and British cultures all have a distinct riff off this recipe. Some enjoy it over rice, some with the addition of tomatoes or mustard, some with sour or heavy cream, and many prepare it with beef. The recipe below utilizes chicken, full of protein and low in saturated fat. Mushrooms contain powerful antiviral, antibacterial, and antifungal properties that help protect your liver, boost your immune system, lower inflammation and cholesterol, and stabilize blood sugar. They also contain protein, fiber, vitamins B and C, calcium, antioxidants, and minerals. Swapping heavy or sour cream out for yogurt lowers the fat in this dish without sacrificing the delicious, creamy texture. Yogurt also delivers probiotics, which help to strengthen and heal your gut. Feel free to serve this over gluten free noodles or rice as an alternative.

To view the recipe, visit GeoBlue’s website Healthy Travel Blog or Travel Well Worldwide.

Irish Roasted Lamb & Potatoes

Celebrate St. Patrick’s Day, and the imminent arrival of spring with this savory and hearty roasted lamb recipe. Lamb is a traditional springtime dish in Ireland, and is most often flavored with garlic and rosemary. Wild garlic grows rampant in wooded areas throughout Ireland in the spring, and this recipe maximizes on that bounty. If you can find New Potatoes, the first harvest of the spring, definitely use them in this recipe. Any leftover lamb makes excellent sandwiches the next day.

To view the recipe, visit GeoBlue’s site Travel Well Worldwide.

Vegan Tres Leches Cake

This recipe turns the beloved tres leches classic into an ultra-delicious dairy free vegan treat. You won’t miss the traditional milk one bit in this rich, decadent, and utterly indulgent dessert. Coconut milk features front and center in this recipe, lending it a sunny, tropical flavor that’s not exactly traditional, but no less delicious. Both vegans and dairy-lovers alike will be charmed by this crowd-pleasing tres leches cake.

To view the recipe, visit Latina Magazine’ food & cooking website The Latin Kitchen.

Mama & Baby Recipe: Spiced Squash Soup

This easy two-for-one recipe cooks up a delicious and healthy soup for both mama and baby. Squash boasts high levels of vitamins A, C, and E, and also provides folate, magnesium, potassium, and beta carotene. All of these nutrients are essential for both you and your little one. Bone broth proves especially beneficial for babies. Its high levels of collagen help strengthen the intestinal lining, reducing the risk of allergies and food sensitivities. As a rich source of calcium, bone broth also encourages the growth of strong teeth and bones. And to top it off, bone broth helps support the immune system, perfect for protecting both you and baby.

There are no rules saying baby food has to be bland. Incorporating spices and stronger flavors like onions and garlic builds baby’s palate, and encourages a more diverse repertoire in your baby’s diet. Not to mention the wide range of nutritional benefits these ingredients offer. Just steer clear of anything too spicy (cayenne, chili, or too much black pepper), and avoid adding extra salt to baby’s food.

Disclaimer: Keep an open dialogue with your baby’s pediatrician as you introduce new foods, and check with them if you’re unsure about a particular ingredient and whether its age appropriate for your baby. I’m not a doctor or a nutritionist, just a professionally trained chef and new mama doing lots of research on what’s best for my baby.

Makes about 5 cups of soup

Total Time: 1 hour


  • 2 tablespoons extra virgin olive oil
  • 1 Kabocha squash (or substitute butternut squash) peeled and cubed
  • 1 yellow onion, peeled and cubed
  • 4 cloves garlic, peeled
  • 1 teaspoon ground turmeric
  • 1 teaspoon ground curry powder
  • 3 cups bone broth
  • 1 can unsweetened low fat coconut milk
  • Salt and pepper to taste (omit for baby version)


  1. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the squash, onion, garlic, and spices, and stir to combine. Cook for 3-5 minutes, until the spices smell fragrant and the onion begins to caramelize.
  2. Add the broth and coconut milk, and stir to combine. Bring up to a boil then lower to a simmer and cook, covered, for 30-40 minutes. You’ll know it’s done with the squash is fork tender.
  3. Use an immersion blender to puree the soup right in the pot, or carefully transfer it (in batches if necessary) to a blender and puree until smooth.
  4. For baby, allow to cool slightly, thin it with a bit of breastmilk or formula if desired, and serves. For mama, season to taste with salt and pepper, garnish with a swirl of sour cream or yogurt and some herbs if desired, and enjoy!

Vegetarian Thai Green Curry

Sweet, spicy, and layered with delicious flavors, this Vegetarian Thai Green Curry is as tasty as it is healthy. Coconut milk provides healthy fats which help your body absorb all the nutrients from the vegetables, and ginger and garlic boost your immune system and combat inflammation in the body. Bamboo shoots can help balance cholesterol and are also anti-inflammatory. Tofu delivers a low-fat source of plant based protein, but feel free to substitute chicken or shrimp if you prefer. Make up a double batch while you’re at it- this recipe makes fantastic leftovers, and freezes well too.

To view the recipe, visit GeoBlue’s website Travel Well Worldwide.