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Tips & Recipes

You Can Make this Vege Soup

Vege soup2Home Made Veggie Soup


This is a quick and easy recipe for a delicious hearty vegetable soup. Vegetables are an essential part of a healthy diet but also taste fantastic, especially when made into soup. This soup is very easy to make – even if you have never cooked.

Stop by the farmers market to pick up your fresh veges. ENJOY!

-Sarah, Nurse at Innovative Directions in Health


  • 3 cups chopped carrots
  • 3 cups chopped celery
  • 1 16 oz. bag of frozen peas
  • 1 6 oz. can of water chestnuts
  • 1.5 cups of brown rice spiral noodles
  • 2 large cartons of vegetable broth
  • Seasoning of choice to taste (I used hot sauce, white pepper, cumin, garlic and salt)


Add carrots, celery, peas, water chestnuts and broth to pan and simmer for 45 minutes. Add brown rice noodles and simmer 5 more minutes.

Sweet Potato Hummus Recipe

Sweet Potato HummusHave you been visiting the farmer’s market for your fresh veges? Pick up some sweet potatoes and try making our own delicious hummus.


Add all ingredients below to a vitamix or food processor and pulse until smooth.


1 cup oven-baked sweet potato

1 ½ cups garbanzo beans drained

4 tbsp apple cider vinegar

2 tbsp tahini

4 tbsp oil of your choice (I use grapeseed for this) You can sub some of the oil with soy milk or orange juice for a low fat version.

1/3 cup nutritional yeast

1 tsp maple syrup

Season to taste. I use Cajun seasoning because I like a little kick.



-Sarah, Nurse at Innovative Directions in Health

Recipe shared from Healthy Happy Life


Cucumber Hummus Bites

Party Bites2

These cucumber hummus bites are a perfect quick and easy healthy appetizer or snack to whip up at home or for a party.


Cucumber Hummus Bites Recipe

1.  Use a carrot peeler to create stripes around the cucumber.
2.  Cut cucumbers crosswise into 1/2 – 1 inch rounds, for a total of about 12.
3.  Use a melon-baller or spoon to scoop out the center of each cucumber round to form a hollow
4.  Fill with hummus  slightly over the top. (I used Red Roasted hummus, any kind will work)
5.  Tuck a in slivered carrots and raisins for garnish.
6.  Arrange on platter



If you are watching your weight try to follow this rule when you are bringing dishes to parties: Bring a dish that you know you can eat and enjoy!




I don’t know why…but around 3:00 pm everyday…I am looking for chocolate. It’s crazy but true! If I had a bag of reese’s peanut butter cups anywhere near me at 3..I could be in trouble!

Thank goodness I have found some wonderful healthy chocolate treats I can make and keep in the freezer…for 3:00! Here is one for you!







  • 1/2 cup agave
  • 4 TBSP xylitol (plant based sugar with low glycemic impact)
  • 2 cups cashew butter
  • 1/4 tsp salt
  • 1 TBSP vanilla
  • 3 cups Erewhon crispy brown rice cereal or Paleo coconut flakes
  • 2/3 cups Lily’s dark chocolate chips ( stevia sweetened)
  • 1 TBSP coconut oil


Chocolate cashew bar ingredients


Combine the first 2 ingredients in a saucepan and bring to boil. Boil for one minute and remove from heat.

Add cashew butter and salt and vanilla, stirring until it becomes a paste. Add the cereal and stir til well coated.

Press into an 8 x 8 pan lined with parchment paper. Freeze til hardened.

Melt chocolate chips with coconut oil in the microwave for one minute. Stir the chocolate and then microwave in 30 second increments til melted.

Take bars out of the freezer and cover in the melted chocolate and return to the freezer.

When hardened, remove from the pan using the parchment paper and cut into small bars. (these are very rich!)

Store in sealed tins or containers in the freezer and pull out a treat at 3 pm! I’ll be right there with ya!

Note* I like to order my cashew butter, coconut oil, coconut flakes and Lilly’s chocolate chips from Thrivemarket.com. Much cheaper so easy for hard to find healthy ingredients.



Susie Ries, patient at Innovative Directions in Health

Check out more recipes and Susie’s experience with bio-identical hormones .

Chicken Salad Lettuce Wrap

Chicken Salad Lettuce Wrap 2

This is one of my favorite quick meals.  A very well rounded, balanced, healthy meal.


  • Shredded chicken ( I use organic, free range chicken)
  • Hard-boiled egg (organic, cage free)
  • Avocado (smash up)
  • Spicy mustard
  • Tomatoes (chopped, I prefer firmer tomatoes like Roma)
  • Salt and pepper to taste
  • Romaine lettuce (not chopped/ to put chicken salad in)

Mix all ingredients together and spoon on to romaine lettuce.


– Sarah, RN @Innovative Directions in Health

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CHIA SEED CHOCOLATE PUDDINGWHO KNEW! I have found the most wonderful recipe for chocolate pudding and have been enjoying it at the most unusual time! BREAKFAST!


Let me tell you a few ingredients and you will see why.

Chia seeds: a powerhouse of nutrients including calcium and omega 3 and fiber. AND fills you up!

Coconut milk: healthy fat

Protein powder: I am enjoying collagen protein from Axe Naturals for glowing skin, digestion and joints.





  • 1 can organic coconut milk
  • 1/2 cup chia seeds
  • 1 tsp vanilla
  • 1/4 cocoa powder (I enjoy Penzies Dutch high fat cocoa)
  • 1/4 cup organic grade B maple syrup, honey, or stevia to taste
  • pinch of sea salt
  • optional: 2-4 Tablespoons protein powder (I prefer Axe naturals Collagen Protein)
  • Fresh whipped organic heavy cream

Put all the ingredients into a high powered blender such as a Vitamix. When mixed and smooth, pour into a large bowl and fold in about 1/2 cup whipped cream. The mixture will be creamy and rich, so I only put about a 1/4 – 1/2 cup into each pretty little bowl. Cover with plastic wrap. Keep your whipped cream (optional) whipped in a separate bowl so you can easily top your pudding anytime you want a treat!


-Susie Ries 

Follow my patient experience using bio-identical hormones on Innovative Directions in Health’s blog.

Low Carb Egg Bake

Egg BakeIf you have been to the clinic lately you may have seen Jill and Lisa enjoying egg bake for lunch.

It’s good hot or cold and is easy to take to work and eat throughout the week. Best part about it is you can enjoy this healthy dish for breakfast, lunch or dinner.

Here’s the recipe!

18 Cage Free Eggs
Package of Mushrooms (any kind)
Handful Shredded Cheese (your choice, I used monterey jack)
Seasoning salt



  • Preheat oven to 350
  • Cut mushrooms in to thick slices
  • Saute mushrooms in pan with a little bit of butter and seasoning salt
  • In a mixing bowl, mix eggs on high-speed until fluffy
  • Put eggs in 9 x 13 glass baking dish
  • Lay sautéed mushrooms over eggs
  • Lay spinach over mushrooms covering mixture
  • Sprinkle shredded cheese (I just used a small handful)
  • Cover with tin foil
  • Bake for 30 minutes and additional 5 without foil or until eggs are set and knife comes out clean


Staff at Innovative Directions in Health

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Dairy Free Potato Soup with Kale

Soup-potatoThis will be your new favorite winter soup I promise! Super easy and delicious!

Creamy Dairy Free Potato Soup with Kale

A thick, creamy, hearty and delicious DAIRY FREE Potato Soup loaded with veggies. Grab a spoon and dig in!

Ingredients Needed:
2 cloves garlic, minced ½ onion, diced 2 ribs celery, diced 1 carrot, peeled and diced ½ cup frozen corn kernels (or fresh if you have it) 4 cups diced potatoes, peeled (about 5­6 medium size) 3 cups vegetable broth ½ tsp dried dill ½ tsp celery salt salt/pepper to taste 1 cup chopped kale ¼ cup coconut milk (I used So Delicious Dairy Free Culinary Coconut Milk), optional a few dashes sriracha or hot sauce



  1. Sauté the onion and garlic with 1­2 tbsp water in a soup pot over medium heat for about 3 minutes until starting to soften
  2. Add the carrot and celery and sauté 3­4 more minutes. Add another tbsp or 2 of water if needed so the vegetables don’t stick.
  3. Add the vegetable broth, potatoes, dill, celery salt, salt and pepper.
  4. Bring to a boil, reduce heat to low and simmer for 15 minutes until potatoes are tender.
  5. Using an immersion blender, puree about ¼ ­ ⅓ of the soup to create a thick creamy base. (alternatively, take about 2 cups of the soup and puree it in a blender and then return it to the soup pot).
  6. Add the corn and kale, stir to combine and simmer 5 more minutes to heat through.
  7. Take off heat and add coconut milk, if using.
  8. Serve with a few dashes of sriracha or hot sauce if desired.

Recipe by Veggie Inspired at http://www.veggieinspiredjourney.com/2015/03/21/creamy­dairy­free­potato­soup­with­kale 

Enjoy! Sarah, RN @ Innovative Directions in Health