Belief and Cheeseburger Soup

The hate for my body began 22 years ago when I traded playing sports for waitressing, then gained 20lbs. Immediately I turned to marketing, media, and what was trending for weight loss to take action and make drastic changes.

There were many reasons I eventually got very unhealthy with stress fractures, allergies, asthma, a crampy gassy bloated belly, anxiety, GERD, and panic attacks.  At my rock bottom; chronic sinus infections and illness.  My focus on the outside did not address what was in need of attention on the inside or my lifestyle as a whole–the root cause. It wasn’t until 7 years later, a new mom, desperate and suffering, did I begin to challenge my beliefs and question everything I was doing with my nutrition.  In searching, I learned how crucial it was to switch my focus to health.

My options were weighing, counting, measuring, math, drugs, habits, behaviors and mindset? Or did I need something in between? It was all so confusing.

The human body was created, formed, grown, and nourished on nutrition that never required much thought for the vast majority of its existence.  It was breastmilk for growth and development along with; water, plants, and animals for fuel to gain energy and health. 

In America today nutrition is a heated topic of debate. There is no shortage of advice being given from uneducated health professionals with zero hours of nutrition education, to teenagers on TikTok, to the most science based logic driven, to the nature based holistic centered.  There are multiple ways to find information on food. Most of which are centered on profit.

What do you choose to listen to and believe?  What have you questioned? What have you taken on as the truth?  What guides and influences these thoughts?

If getting and staying healthy is a struggle, chances are; the deeply held beliefs about nutrition, preparing food, and how your body thrives are getting in the way.  

Afterall, consistency with action that is sustainable and supports healing and thriving is the only nutrition that truly “works”.  If it’s not working today, it was never the best for health in the first place! 

One of the details discovered for my unique body was the benefits of adding in beef and eliminating dairy. It’s been an incredibly healthy and thriving decade creating and choosing meals like this soup!

What beliefs need to change for you as mine did for me?

Dairy Free Cheeseburger Soup

By Audrey Byker Health Coach

-1 batch cashew cheese

-1 onion, chopped

-1lb. Ground beef(grassfed, know your farmer)

-1 ½ Tbls. steak seasoning blend

-1, 14oz. Can diced tomatoes

-8 medium potatoes, chopped

-2 qts beef stock

-1 lb. green beans, frozen

Saute onion and beef on medium heat. Brown meat then add seasoning. Stir to combine. Add remaining ingredients(not cashew cheese yet), bring to boil, then simmer on low, covered, until potatoes are cooked through. Stir in prepared cashew cheese before serving. Store chilled in an airtight container up to three days or freeze in mason jars filled ¾ full up to 6 months. 

Audrey Byker Health Coach is an experienced and professional nutrition and health coach who offers free 30 min. consults in person at her private office or online for anyone 13 and older ready to change!

Rooted Mashed Potatoes

A long time ago in a land far, far away, the world existed outside of the internet. We did strange things like subscribe to printed magazines, newspapers and read things on printed pages. During this era, I found an incredible resource called Bon Appetit! Pages were filled with stunning photographs, wonderful writing and incredible recipes. During this faraway time, I lived in a faraway place called suburban Chicago. Having barely left my parents sight since the day I entered their lives, living nearly four hours away away from home was as daring as bungee jumping.

In this space and time, I began hosting Thanksgiving for my family. My mom had never been one to enjoy cooking, so it was my time to step up to the plate. My first encounter with Bon Appetit was a Thanksgiving when they were introducing recipes that included a bit of our Thanksgiving Heritage. That year, I followed the entire menu and made a Thanksgiving to remember! As the saying goes, “I was as good once as I ever was.”

As life happens, I’m not certain that I have made a Thanksgiving to that standard since. However, from that time, one portion of the dinner has remained: the mashed potatoes! If I recall the article that accompanied the recipe correctly, our first mashed potatoes included a portion of parsnips because they were in such abundance in that season. The parsnips add a flavor similar to garlic but not as powerful. The final product is a flavorful potato that contains the added benefit of root vegetables and the added depth of our unique history as a country. Flavor, history and tradition- what a perfect combination and reminder of what the holidays are really about!

My version adapted from the original:

Rooted Mashed Potatoes

By Jane Robrahn

YIELD serves 6

• 1 1/2 pounds Yukon Gold potatoes, peeled, cut into 2-inch pieces

• 1 pound parsnips, peeled, cut into 1 1/2-inch pieces 

• 3 ounces trimmed parsley root (about 3 medium), peeled, but into 1-inch pieces (optional)

• 1 large garlic clove, halved

• 3 cups (or more) water

• 1 14 1/2-ounce can low-salt chicken broth

•  Organic, grass-fed butter or ghee to taste

• 2 tablespoons minced fresh parsley or parsley root tops

• Additional minced fresh parsley as garnish

1. Combine potatoes, parsnips, parsley root, if using, and garlic in heavy large saucepan. Add 3 cups water and broth; if necessary, add additional water to cover by 1 inch. Boil uncovered until vegetables are tender, about 25 minutes. Drain vegetables, reserving liquid.

2. Return vegetables to pot. Set over low heat; mash until mixture is smooth; and fluffy, adding enough reserved cooking liquid and butter to thin to desired consistency. Mix in 2 tablespoons parsley. (Can be made 2 hours ahead. Cover; let stand at room temperature. Rewarm over low heat, stirring.) Transfer to bowl. Top with additional parsley.

Variation: rather than boiling parsnips, roast them to bring out their natural flavors; then, add them to the recipe in step two, above. 

Chili Pasta Skillet

Every morning I walk out of our bedroom, turn my head, then peek outside at the pond to foster a positive mindset and begin the day with the uplifting sense of wellbeing nature always offers. Yesterday marked the start of Thanksgiving week which makes it hard to believe there is already a layer of ice shimmering across the pond’s surface today! Considering I grew up in Michigan, this should be no surprise—the weather has always been mysterious. When I think of the fall season, freezing temps are the first thing to come to mind along with this overwhelming sense of gratitude for all the warm things: Sweaters, blankets, heat, a home, socks, shoes, boots, roasted veggies, soups and stews, and absolutely, yes, venison chili!

Calling all venison lovers!

Hunting, then the sharing of meat with loved ones, appears to be a primal instinct acted on by the masses in Autumn and Winter throughout the midwest. Here in Michigan, the majority of families have at least one member who enjoys it as a hobby. My heart is too sensitive to think beyond the cooking, but I’m grateful for my family and friends who invest far more time and energy into hunting deer than I do creating: Any animal raised in it’s natural habitat is a healthier option when comparing to a mass produced, factory farmed one.

Also, a major selling point? I never paid a dime for venison! My hunters are begging to give it away.

While I will never enjoy looking at photos of huge racks or sleeping in a room plastered with hides and mounts, I will always enjoy the eating of the meat. My body says meat is a must for the grounding, calming, warming, strong and lean results it offers. This is not the case for everyone—we are all unique—but given it is for me, the majority of the recipes I create include meat while also striving to fill 1/2 the plate or bowl with veggies and plants.

This Chili Pasta Skillet is my families’ favorite way to eat venison. When food comes straight from nature it connects me in the same way gazing at the sunset, watching snowfall or taking a deep breath of winter’s crisp air can.

I’m warning you, if you make this, do not plan on having leftovers and always double for a crowd! And if hunting or all things carnivorous are not for you, you’ll equally love this recipe.

Chili Pasta Skillet:

By Audrey Byker Health Coach

-30 min. meal

-serves 4-6

For the protein fat and flavor

1 pound ground venison(omit for vegan or swap for ground meat of choice)

1 Tbls. ghee(avocado oil for vegan)

4 tsp. chili powder

1/2 tsp. garlic powder(or granulated garlic or 1 clove garlic, minced)

For the veggies and carbs

3/4 cup onion, chopped

1/2 large red bell pepper, chopped

14 1/2oz. diced tomatoes w/juice

16oz. can kidney beans, rinsed

8oz. canned tomato sauce

1/2 cup gluten free rotini pasta

1 Tbls. raw honey or pure maple syrup

sea salt and pepper to taste

Chicken broth or water as needed to keep the pasta moist

In a large skillet(with a lid) on med-high heat add ghee, venison, onion and  red pepper.  Saute until venison is beginning to brown then add chili and garlic powders. Saute 2 minutes more then add remaining ingredients. Turn heat to high to bring to a boil. Add broth or water to coat the pasta(amount varies).  Add lid and turn heat to low. Simmer for 20 min.

Audrey Byker is a skilled and experienced Health Coach in West Michigan. She specializes in supporting busy people on their wellness journey through one-on-one coaching which can take place in person at her private office, in home or virtually from anywhere in the world. If you are looking for guidance and support to improve your health and quality of life, click here to set up a free consult today! She accepts HSA/FSA as payment!