Paleo Squash Soup with Bacon, Leeks, and Pumpkin Seeds

squash soup



4 cups of chopped squash.

***I strongly dislike chopping squash and have almost lost a finger a few times…so I purchased a pre-chopped mix of acorn, winter, and butternut squash. Any squash would work, even pumpkin! I like the mix because butternut alone is too sweet for my liking.
4 cups of filtered water
3-4 slices of pastured bacon
2 leeks chopped
2 stalks of celery chopped
1 tsp dried thyme
sea salt, black pepper to taste
fresh oregano-a few sprigs chopped
roasted pumpkin seeds





1. Crisp the bacon in a dutch oven, remove from pan and chop it up. Set bacon aside with chopped oregano and pumpkin seeds (these will top the soup at the end, and add nice taste and crunch)

2. Saute the leeks in the bacon fat until golden and crispy.

3.Add the celery and squash to the pan, top with water.

4. Add sea salt and pepper to your taste, as well as the teaspoon of thyme.

5. Bring to a boil and then simmer until squash is tender (approx 15-20 min).

6. Puree the soup! The easiest way is with a handheld immersion blender. However, mine broke so I used a regular blender.




Paleo Herb Vinaigrette Dressings



A big pet peeve of mine is store bought salad dressings. They are full of bad oils (soy oil, canola oil, and vegetable oils) that can increase inflammation in the body. Here and Here are some pieces I wrote about why you should avoid these oils. Yes, even the organic ones have bad oils in them. It’s not too difficult to make your own dressings. If you use fresh herbs your salad will be bursting with flavor, much more so than with these store bought dressings.




I wanted to show you how easy it is to create many different flavors with various herb combinations. In this piece I created four different vinaigrette dressings. Are you a big fan of creamy ranch? Here is a recipe I create last year for a creamy bacon and caramelized onion ranch dressing/dip.


I bought these cool little dressing bottles at AC Moore for like $1 each:




For the dressing bases I used extra virgin olive oil, avocado oil, coconut vinegar (for a less acidic dressing), and apple cider vinegar for those who like more of a bite. Either will work! I tend to prefer coconut vinegar, but some people prefer apple cider vinegar.





Ginger Lime Cilantro (and garlic of course):

FYI: This is my favorite, and also makes a great marinade for wild salmon 🙂




Mix up and pour into bottle using a small funnel:


5 TBS extra virgin olive oil
3 TBS avocado oil
5 TBS coconut vinegar or ACV
juice from one lime
1 tsp grated fresh ginger
1-2 cloves finely minced garlic
2-3 TBS fresh chopped cilantro
1 tsp pink salt
1/2 tsp fresh cracked black pepper


Thyme and Sage:

This is a nice savory dressing that accompanies poultry well.




5 TBS extra virgin olive oil
3 TBS avocado oil
5 TBS coconut vinegar or ACV
juice from one lemon or 3 TBS filtered water for less bite
1 TBS fresh chopped thyme
1 TBS fresh chopped sage
1 tsp pink salt
1/2 tsp fresh cracked black pepper


Garlic and Chive:

This was made with fresh garlic and chives from my awesome neighbors!




5 TBS extra virgin olive oil
3 TBS avocado oil
5 TBS coconut vinegar or ACV
juice from one lemon or 3 TBS filtered water for less bite
2 cloves garlic finely minsed
a handful of fresh chives thinly sliced
1 tsp pink salt
1/2 tsp fresh cracked black pepper


Basil and Oregano:

Fresh parsley is good with this combo as well. This a great Italian medley 🙂





5 TBS extra virgin olive oil
3 TBS avocado oil
5 TBS coconut vinegar or ACV
juice from one lemon or 3 TBS filtered water for less bite
2 cloves garlic finely minsed
1 TBS fresh chopped basil
1 TBS fresh chopped oregano
1 TBS fresh chopped parsley (optional)


Refrigerate these dressings and use within a couple of weeks. Mix well before pouring! There are endless combinations you can make with all different herbs and seasonings. So play around and have fun making your own creations. Don’t bother with junkie store bought dressings, marinades, or dips. Just make your own! Amazon sells sorts of neat little dressing containers to bring your dressings to go with you.


Hope you found this helpful! Let me know if you try out any of the recipes.



Kathryn Kos, NTP

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Jamaican “Brown” Stew Chicken

I would like to introduce my friends over at “Jamaicanitpaleo!”  They did a guest recipe for me and I am so excited to try this stew out. It looks amazing!


Jamaican It Paleo is a new website ran by a husband and father named Alex who created it along with his wife to originally chronicle their family’s recipes for their children.  When his wife had to make some dietary changes, due to her health, they decided to make the focus of his cuisine the focus of her new found paleo way of eating and living.  Originally from Kingston, Jamaica and a US transplant, he was amazed at the way of eating and living in his new country.  Jamaican It Paleo seems like a catchy phrase, but honestly, in Jamaica, they don’t do paleo…they just eat real food…and they COOK! In Jamaica, they love, they work, they cook and they eat—it’s that simple.  Jamaican It Paleo is combination of food, culture and simple living tips about family, money, wellness and organization.  It’s a “likkle-bit-of-dis-an’-a-likkle-bit-of-dat”.  Above all, Jamaican It Paleo seeks to inspire others to live a more simple and delicious life.

To learn more aboutJamaican It Paleo, visit or LIKE them on Facebook at

Some of us call this stew chicken and others call it brown stew chicken.  Either way, it is chicken (usually dark meat) ‘stewed’ in a rich gravy made from its own juices and the seasonings.  Many of us use a whole chicken too and cut it into smaller pieces to cook with this recipe, but for ease of preparation, we usually will use some thighs or legs.  Us Jamaicans have to season our meat before cooking it and we won’t settle for nothing less.  My wife likes to meal plan and she helps with making sure that we know what we are cooking and defrosting so we can marinate or ‘season the meat’ at least overnight.   If you are not as organized and do not have time, you can give it at least 1 hour to season.  If you haven’t ‘stewed’ meat before, you need to try it.  Check out more information on our stewing page for that.  You can really make this dish spicy if you mince up the scotch bonnet pepper (aka-habanero pepper), but we chose to leave it whole to make it less spicy. Check it out!

For this recipe, we used our dutch oven, chef’s knife, cutting board, and silicone spatula and brush set.

Jamaican “Brown” Stew Chicken


Serves: 4-6


  • 2 lb of chicken thighs, legs or breast

  • 1 tsp. of salt

  • 1 tsp. of pepper

  • 2 tsp. allspice

  • 1 onion (chopped)

  • 3 scallions (chopped)

  • 1 scotch bonnet pepper/habanero pepper(whole)

  • 1 green pepper (chopped)

  • 3 cloves of garlic (minced)

  • 1 tbsp. ginger (minced)

  • 2 tsp. of dried thyme

  • 2 tablespoons of coconut aminos

  • 1 tbsp. coconut oil for frying

  • 1 cup of water




1. Gather the onion, bell pepper, garlic, ginger and scallion and get them ready to chop.

2. Chop all of the vegetables and get them ready for the marinade or to “season the meat”.

3. Season the chicken by rubbing in salt, pepper, coconut aminos, thyme, onion, scallion, peppers, garlic, and ginger and allow it to marinade for 1 hour or overnight in the fridge.

4. Add the cut up vegetables to the chicken and allow it to marinade for at least 2 hours or in the fridge overnight.

5. Heat the oil in the Dutch oven on high heat and when it is ‘screaming hot’, remove only the chicken to fry in the oil and leave behind the vegetable marinade.

6.  Cover the pot and allow the chicken to brown on one side for about 5 minutes (leave covered).

7. Uncover after 5 minutes and brown on the other side, add the remaining vegetable marinade, the whole scotch bonnet pepper, cover and cook on medium high heat for 20 minutes.

8.  After 2o minutes, add the water and let simmer for another 10 minutes or until the gravy thickens.

Serve with irish potato, okra, coleslaw, green banana, plantain, sweet potato or a green salad.  Enjoy!


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Citrus Grilled Shrimp Over Arugula Salad, with Meyer Lemon Dressing!


I was looking for inspiration while at the grocery store today and found some Meyer lemons! Meyer lemons are sweeter than regular lemons, but hold more tartness than an orange. The first thing that came to my mind was to marinade shrimp and make a salad dressing out of them. This was my inspirations for tonight’s dinner!



1 pound of raw shrimp, preferably wild caught, peeled and deveined

For the the marinade:

1/4 cup of melted coconut oil

zest and juice from 1 meyer lemon (a regular lemon, lime, or orange would work too)

3 cloves of garlic finely minced

sea salt and pepper to taste

Mix all ingredients together and pour over shrimp. Marinade for approx 30-45 minutes (while preparing the salad)

For the salad:

1 small bunch or bag of fresh arugula

1 head of chopped red leaf lettuce

1/4 of a red onion chopped

1 avocado chopped

1 tomato chopped

1 bunch of scallions thinly sliced

chopped fresh basil or thyme (about 1 TBS)

Any other fresh veggies you would like to add!

For the dressing:

1 tsp finely diced meyer lemon zest

juice from 1 meyer lemon

1/3 cup of extra virgin olive oil

1 TBS finely chopped thyme or basil (I used thyme as it is my fave)

sea salt and pepper to taste


Prepare salad in a salad bowl and drizzle dressing over the salad.

Grille the shrimp over medium/high approx 2 minutes per side or until cooked through.

Place shrimp on top of salad, and serve immediately.