What's Cooking in My Kitchen

I just love the end of summer and the few week transition into Fall. The start of the school year and the cooler temperatures always inspire me and my husband, Joe to get back into the kitchen and create some heat! Squash soup, Carrot Ginger soup (recipe below), Meat Sauce over spiralized zucchini and Banana Blueberry Bread (recipe below) were this past weekend's creations. 

With the transition of seasons my taste buds always change. What once was appealing in Spring and Summer, fades and warmer, one-pot, cooked foods are craved. Do you notice that as well?

This week I had a strong desire for oatmeal which I haven't eaten since last Fall!

I cook 1/2 cup organic gluten-free oats in a pot with 1 cup of water and a cinnamon stick.
Part way through cooking, I stir in 1 Tbsp coconut oil. Once finished after 8 minutes, I transfer to a bowl
I add 3 Tbsp organic hemp seeds, 1/2 cup organic blueberries and 1 Tbsp maple syrup.
Just like that I have a nourishing and delicious bowl of oatmeal.

  • 1 receive 16 grams of protein (6 from the oats and 10 from the hemp seeds) which will satiate me throughout the morning

  • I also get my perfect ratio of omega 3:6 fats from the hemp and 100% RDA of magnesium and manganese

  • I get a hit of medium chain triglycerides from the coconut oil

  • Antioxidants from the blueberries and cinnamon (and add 1 drop of cinnamon essential oil gives me an even greater immunity boost!)

  • Fiber, minerals and B-vitamins from the oats


It ain't keto, it ain't Paleo its just downright seasonal and it makes me feel really good! As Dr. John Demartini, my mentor and Human Behavior Specialist says, "Don't let the voices of the outside interfere with the voice of the inside." So just because the nutritional voices say grains are "bad" and have made them the new evil, if your body is asking for it and it makes you feel good, then that is truth for you!

No matter what you choose to eat during this seasonal transition, do it with love, joy and trust that it is good for you. Continue to scroll down for more nourishing recipes and register today for a guaranteed Weekend of Nourishment https://www.amybondar.com/event-a-weekend-of-nourishment

Yours in health & vitality,


Banana Blueberry Bread (Gluten-Free)


  • ½ cup coconut flour

  • ½ cup brown rice flour

  • 2 tsp baking powder

  • 1 tsp baking soda

  • 1 tsp ground cinnamon

  • 1/4 tsp ground nutmeg

  • 2 bananas, mashed (*I suggest using 3 ripe bananas to make this bread more moist)

  • ¼ cup maple syrup

  • 1/3 cup coconut oil, melted

  • 4 free-range eggs, whisked

  • ½ cup dried blueberries (or dark chocolate chips – Enjoy Life (dairy, soy and gluten-free)


  1. Preheat oven to convection 350 (will automatically turn to 325)

  2. Grease a standard-sized loaf pan with coconut oil to prevent sticking

  3. In large bowl combine all dried ingredients and mix together

  4. In a small pot, melt coconut oil on low – just bring to a melt, do not boil

  5. In a separate bowl whisk bananas, maple syrup, eggs and melted coconut

  6. Add wet ingredients into the dried and combine well. Fold in blueberries (or chocolate chips).

  7. Pour mixture into loaf pan and bake for 40-45 minutes.

  8. Remove and let stand for 5 minutes. Remove loaf from the pan and let cool on a cooling rack.

  • Keep in fridge for up to 5 days or freeze for up to 3 months.

  • Best to store in fridge as it will hold together even better

-Recipe adapted from Joy McCarthy, from Alive Magazine (Issue 443, September 2019)


carrot ginger soup.jpg

Joe's Carrot - Ginger Soup


  • 3 lbs carrots, cut into chunks

  • 1 medium sweet potato, cut into chunks

  • 1 medium onion, roughly chopped

  • 2 Tbsp minced ginger

  • 8 cups chicken broth

  1. Preheat oven to 400

  2. Toss carrots in avocado oil and roast until edges are light brown (approximately 20 minutes)

  3. In a large soup pot, sauté onion in oil until soft. Add ginger and sauté further until fragrant, about one minute.

  4. Add the carrots, sweet potato, and broth. Bring to a boil and cover and simmer for 15 minutes or until vegetables are fork tender.

  5. Blend until smooth. Add more broth for thinner soup. Add sea salt and pepper to taste

  6. Serve and garnish with fresh dill.


Amy Bondar

As a certified holistic nutritionist, eating psychologist and Demartini Method(R) Facilitator, I'm passionate about helping people awaken to the power of foods to heal and bringing back the joy of eating.