Rachel Alm, NTP, MMH, BCHN Integrative Wellness
Rachel Alm, NTP, MMH, BCHNIntegrative Wellness

WHOLE foods for your WHOLE family

Maple Breakfast Sausage

I love breakfast meat (who doesn't??), but I don't like the nitrates and additives found in most  commercially available sausages. Try this recipe--it's easy, delicious, and affordable! I promise, you'll never look back.


1 lb ground chicken thighs, pork, beef, turkey, venison, etc (organic, pastured/grass-fed)

1/2 tsp ground sage

1/4 tsp dried oregano

1/4 tsp dried rosemary

1 tsp sea salt, or to taste

Ground black pepper, to taste

1/4 cup Grade B maple syrup

Optional, depending on your taste: diced apples, bacon, red pepper flakes, cinnamon


If you have already-ground meat, combine meat and seasonings in large bowl, then add maple syrup. If you're starting with pieces of boneless meat (I use Costco's organic chicken thighs), throw all ingredients in a food processor until well combined. While your cast iron skillet is preheating, form sausage into patties. Cook both sides over medium heat with a bit of bacon grease until thoroughly cooked and juices run clear. 


You can double the recipe and freeze extra patties between wax/parchment paper. 

Pumpkin Coconut Curry Soup


Pumpkin and coconut, two things I simply can't get enough of. The fact that they are both highly nourishing is just an added bonus.  Though warming and healing all year long, I find this to be the perfect meal when the air turns crisp and I am gathering my last few treasures from the garden.


1 small pumpkin, ~10" diameter (or butternut, kabocha, delicata...)

1 can coconut milk, full fat 

​1 qt. chicken stock, preferably homemade

1 1/2 tsp curry powder

1 1/2 tsp celtic grey sea salt

1 onion, diced

3 cloves garlic, minced

1" knob ginger (I keep frozen, and grate right into simmering soup) 

2 kaffir lime leaves (optional, but so uniquely delicious)

1 Tbsp. coconut oil


First, to prepare your pumpkin: Preheat oven to 375. Cut squash in half, scoop seeds. Place face down in baking pan with 1/2" water in bottom. Roast until easily pierced with fork, about 35 minutes. Turn squash cut-side up, add a bit of butter and salt, and roast until slightly browned, about 10 min. Cool and remove peel.


In soup pot, heat coconut oil to med and add onions, saute until translucent. Then add garlic, curry powder, pumpkin, chicken stock, lime leaves, and ginger. Simmer 15 minutes, remove from heat and remove lime leaves. With an immersion blender, puree soup with the coconut milk and salt. Serve with pumpkin seeds. 

Seafood Chowder

A warming winter meal, rich with an array of healthy fats and seasonal produce to keep you satisfied and balanced.


1 yellow onion, diced

4 cloves garlic, chopped

1 lb firm-fleshed fish (wild salmon or tilapia would work well)

3 small yukon gold potatoes, diced into ½” cubes

1 can chopped clams, liquid reserved

2 c. stock (fish, chicken, or vegetable), preferably homemade

4 sprigs fresh thyme

1 c. organic heavy cream (or coconut cream if avoiding dairy)

¼ flat leaf parsley, chopped

juice of ½ a lemon

Salt and pepper to taste

2 slices uncured bacon, cooked and chopped

2 Tbsp. rice flour (to thicken—optional)


In dutch oven, heat onion and saute until beginning to brown. Add garlic and saute 2 min. Add tilapia and mix with onions gently, allow to sear briefly. 

Add potatoes, thyme, stock and liquid from clams. Without stirring, bring to boil over medium high heat. Reduce to medium and simmer until potatoes are tender, about 12 minutes. 


To pot, add cream, clams, lemon juice, parsley, and bacon pieces. Return to simmer and allow chowder to thicken to your preference. If too thin, combine rice flour with a splash of cream or milk, and stir into chowder. If too thick, add stock as needed. Season with salt and pepper, and serve.

 Basic Bone Broth

Bones from beef, lamb, wild game, chicken, turkey, duck … all can be used to make a good broth or stock. Bones from roasts, etc. can be saved in ziplock bags in the freezer until it’s time to make up a batch of stock, and often they can be bought, too, from local natural foods stores or butchers.

2 lbs (or more) bones

5 qts filtered water

2 Tbsp raw apple cider vinegar


1 onion, quartered

2 carrots, broken in two

2 celery stalks

1 bayleaf

several peppercorns

Rinse bones and add to a large stock pot, cover with water and add vinegar. Let sit for 15 min, allowing the vinegar to draw out the nutrients. Slowly bring stock to simmer, skimming and discarding any scum that rises to the top. Once stock is at a full simmer add aromatics, cover and reduce to med-lo heat and keep on the back burner (or crock pot) all day. For the last 15 minutes, add fresh parsley (optional) to add flavor and additional minerals. Once the broth is done simmering, turn off the heat, allow it to cool, and then remove the bones and strain the broth.


Enjoy now or save for later. The broth is delicious to drink hot (with a pinch of sea salt added), and it is the perfect thing to use as a base for soups, stews, and for cooking grains like rice or quinoa.

 new leaf.

new life. new you.

Rachel Alm

Nutritional Therapy Practitioner



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