Healthy Roasted Garlic Onion and Potato Soup


This recipe is a quick and easy soup to make that is great to prevent colds and flus! Packed with Garlic and Onions and very yummy!


I don't know about you and where you live, but here in Canada, winter is in FULL force. Just last week we had over 20 cm of snow fall in one day, and the windchill has us in the -20 range almost every day. As a result, cold and flu season also happened to be out in full force too! It feels like everywhere you go people are coughing and sneezing in your general direction, from the coworker at work to the cashier at the grocery store, the unmistakable sniffle and cough are everywhere. 

I've been trying my best to steer clear of a cold because really, who has time for that? Aside from chugging Vitamin C like its nobody's business I have also been trying to incorporate healthier and more nourishing foods in my diet that tend to have great anti viral properties such as garlic and onion. 

Onions are really high in antioxidants and possess anti-inflammatory properties. Apparently onions are extremely high in the antioxidant 'quercetin'. Quercetin helps the body fight free-radicals, and boosts the immune response. A recent study from the British Journal of Nutrition showed that individuals who ate foods high in quercetin (onion soup was used in the study), had better immune responses and less likelihood for cardiovascular disease [2].

Garlic is also a powerful antioxidant, but it also possess antimicrobial, antiviral and antibiotic properties! Garlic contains Vitamin C and can apparently provide decongestant effects when you do get a cold. Garlic has been used for centuries as a powerful medicine and was believed to have sacred qualities. In fact, some say that it was so valuable to the Ancient Egyptians, that cloves were always placed in the tombs of Pharaohs! Hey, if its good enough for the Pharaohs then its good enough for me! :) 

So if you are looking to boost your immune system to avoid catching cold from icky sickly people, or if you unfortunately have come down with something and you are one of those sickly people, try this delicious soup to get you back to your normal self sooner! 

This recipe is a quick and easy soup to make that is great to prevent colds and flus! Packed with Garlic and Onions and very yummy!

Roasted Garlic and Onion Potato Soup

(slightly adapted from here)

  • 1 large head of garlic
  • A few tablespoons of Olive Oil
  • 1¾ pounds (about 3-4 medium potatoes)
  • ¼ cup butter
  • ¼ cup flour
  • 3-4 large onions, chopped
  • 4 cups chicken broth
  • 1 cup milk
  • ¼ cup heavy cream
  • ¼ teaspoon thyme
  • ½ cup grated cheese
  • salt + pepper to taste

1. Begin by preheating your oven to 400F to roast your garlic. Cut off the top of a full head of garlic, making sure to go back and snip off the tops of the cloves you didn't catch (just a tiny snip to expose the garlic will do!). Place inside a square of aluminum foil and then pour some olive oil on top (it will get absorbed inside the cloves) and add salt and pepper to taste.Then wrap up the garlic and place in the oven for 40-45 minutes until the garlic is soft when you poke it with a knife. Then allow to cool completely before removing the garlic from the peel. While the garlic was baking I proceeded to the following steps.

2. Melt the butter in a large soup pan on medium high heat. Add the onions and cook until they are translucent. Add flour and cook for 1 minute (do not brown).

3. Add chicken broth, milk, cream, and thyme. Allow soup to come to boil then simmer for a few minutes, whisking until nicely blended. 

4. Add peeled and diced potatoes (make sure they have been chopped into small pieces so they cook faster!).

5. Once the potatoes have cooked (you can tell by poking them gently with a knife - if it goes in really easily it means its cooked),  add in all of your roasted garlic cloves and shredded cheese. Using an immersion blender, blend all the ingredients until smooth. Add salt and pepper to taste. 

This recipe is a quick and easy soup to make that is great to prevent colds and flus! Packed with Garlic and Onions and very yummy!

Healthy Eating and a Quick & Easy Apple Feta Cheese Spinach Salad



A really great and healthy salad that comes together really quick and easy and would make a great lunch or dinner. Recipe for apple feta spinach salad includes a dressing recipe.  ALSO HAS NUTRITION INFO!


Hello Lovelies!

Keeping up with my (and probably many other's) New Years Resolution to eat healthier, I thought I would kick of my recipes for 2016 (woah, its weird. Its 2016 more 15!) with something healthy. And what's more healthy than salad? Its basically a bowl full of veggies. Well the only thing healthier would be if it had fruit right? WELL IT DOES! Whaaattt. That’s right, an apple a day will keep the doctor away, so this salad with veggies AND apple slices should more than do the trick!


Now for most people the concept of putting fruits in with their salads is not a foreign one. Lots of people add fruits like apples and strawberries and clementine to their salads. These are the people I usually silently judged – I mean it’s a SALAD. All veggies. No fruits. Why are you ruining it?


But recently that all changed when I was forced to try a salad with apples at my work place's local bistro. I was running late on grabbing lunch, and at about 3 pm, you take whatever food they have left to sell to you. So I begrudgingly bought it, wrinkled my nose at it, and sat down to eat. And oh my god! I was very pleasantly surprised at how good it was! I was definitely not anticipating liking the sweetness of the apple in the salad (for me a salad is usually lemoney/garlicy/ savoury thing), but I really did! So much so I decided to come up with my own recipe. And so here it is: a healthy Apple Feta Cheese Spinach Salad!


Recipe Review: The best part about this salad is that it comes together real quick and easy and only needs a few ingredients. The rest of my family, like myself, were originally pretty skeptical of a fruity salad, but once they dug in they ate THE ENTIRE serving of it in one go! I would call that a success! The dressing is also really great as its not only really healthy, and fresh, and homemade, it's also pretty yummy. It’s got a nice balance of sourness and sweetness to counteract with the rest of the salad. We will definitely be making this a staple into our family's rotation.


A really great and healthy salad that comes together really quick and easy and would make a great lunch or dinner. Recipe for apple feta spinach salad includes a dressing recipe.  ALSO HAS NUTRITION INFO!


Apple Feta Cheese Spinach Salad


10 oz bag of baby spinach (we used one of those fully big containers you get from Costco!)

2-3 apples, cored and thinly sliced (I used 1.5 as the family was still pretty skeptical ;) )

1 small red onion, sliced into thin strips

1/2 cup celery, thinly sliced

1/2 cup toasted walnuts, chopped up

5 oz feta cheese, chopped into tiny pieces

1/3 cup dried cranberries


Cider Honey Mustard Vinaigrette

1/3 cup olive oil

4 tablespoons of apple cider vinegar

1 tablespoons of mustard

2 tablespoons of honey

1-2 tablespoons of lemon juice

1/4 teaspoon of garlic powder

Salt and pepper to taste



  1. Toss together all of the salad ingredients. (yes it's that simple, it is just a salad after all! ;) ) **note: If you are using onions that happen to be very sharp (mine caused me to start crying a river with the first slice) you might want to run them under cold water for a few seconds to get rid of the bite. Usually I enjoy the bite of onion in my salad but since this one has fruit in it you might want to tone it down. Up to you though!
  2. For the Dressing: Whisk all the ingredients up together in a bowl and pour over your salad. Serve immediately. (If you plan on having your salad later, do what I do and make the dressing separately in a Tupperware container that seals well. Once ready to serve, just shake the Tupperware around to mix and pour on your salad. It's what I do for when I pack salad for lunch the next day!)

And as part of my new year's resolution to learn more about what I'm eating, heres the nutrition info for this salad! If you make it into 6 servings (I calculated it as 6 big plates worth of salad), each serving only has roughly 300 calories, 20 grams of carbs, more than 4 grams of Fibre, and approximately 8 grams of protein! This makes it a healthy low carb / low GI (glycemic index) salad. The extra health benefits: 1 serving gives you whooping 42% of your daily Vitamin A intake, roughly 30% of your Vitamin C, 18% of your calcium, and 14% of your daily Iron intake. *Average approximation as the exact brands of ingredients you use could be different. This is based on a 2000 calories/day diet. 

Hope you guys found the nutrition info helpful! If so, let me know and I can continue to include them in my recipes :) 


Delicious super quick and easy apple feta spinach salad. high protein and fibre. Low calories and carbs. Low GI (glycemic index)
LOW CARB high fibre and protein spinach apple celery feta cheese salad. Nutrition info included. Super quick and easy for dinner or lunch.