Nateur Cooking with The Potent Plant

Nateur Cooking with The Potent Plant

Eating healthy doesn’t have to be boring. It’s still possible to indulge in your favorite foods, while nourishing your body at the same time. Here we share clean versions of delicious recipes that will leave you feeling and looking incredible and not to mention, incredibly satisfied

Name: Sarah Murphy

Instagram: @thepotentplant

Job Description: Owner of Noah’s Natural Foods in Toronto and part-time holistic nutritionist and clinical herbalist.

Eat this for:

Avocados– Super high in monounsaturated and polyunsaturated healthy fats and also an excellent source of vitamin C, biotin and B vitamins.

Organic bone broth- Nutrient packed and rich in anti-inflammatory amino acids, bioavailable minerals, and collagen.

Sweet potatoes- An amazing source of fiber and full of antioxidants, particularly beta carotene, chlorogenic acid, and vitamins C and E.

Coconut milk- Packed with anti-bacterial, anti-microbial and anti-fungal nutrient lauric acid. Coconut milk can aid in restoring healthy balance to an imbalance of bacteria in the gut

Ginger- Rich in volatile oils that contain the active component gingerol. It has anti-inflammatory, antibacterial, antiviral properties.

Cauliflower- The many vitamins in cauliflower include vitamin B2, omega-3 fatty acids, protein, dietary fiber, choline, magnesium, vitamin B1, and niacin. The antioxidants in cauliflower fight free radicals and stabilizes them, which prevents damage to cells.

Nutmeg- This spice contains an abundance of antioxidants, is a natural antibacterial and is rich in anti-inflammatory compounds. These compounds help reduce inflammation in your body and benefit those with inflammatory conditions.

Where do you find recipe inspiration?  This one is obvious but social media is a great place to find recipe inspiration. My favorites are Pinterest and Instagram. You can basically find everything on there!

Top 3 Instagram accounts for inspiration: @lonijane, @aradiantlife, @zachbushmd

Dream guest to cook for:  Zach Bush. He is so brilliant!  He is an internationally recognized educator and thought leader on the microbiome as it relates to health, disease, and food systems.

Favorite skin food ingredient and why: Artichokes. Artichokes contain the flavonoid silymarin which is an antioxidant that protects the liver. Your liver and skin health are directly connected!

Must have cook book: Danielle Walker’s against all grain celebrations.

Go-to quick healthy meal: I’m obsessed with my overnight chia pudding I’ve been eating for breakfast daily. Its literally a combo of chia seeds, coconut milk, coconut kefir, collagen, and cacao nibs.

Skincare mantra:  Healthy skin is skin that is in harmony with its environment.

Recipe name: Sweet Potato + Cauliflower Soup


In Large pot, add:

1Tbsp avocado oil

2 cups organic bone broth (you can buy this frozen at most grocery stores)

1 Tbsp arrowroot flour

Stir and let simmer for a few minutes as it thickens. Then add:

½ cup full-fat coconut milk

2 cups frozen sweet potato

1 cup frozen cauliflower

1tsp coconut aminos (soy free soy sauce sub)

1 tsp sea salt

¼ tsp nutmeg

1 tsp ginger

3 tsp nutritional yeast (a delish dairy-free cheese sub)

Continue to stir while simmering until veggies are soft and liquid is hot to taste. Then scoop the soup with a big ladle into your blender (if you don’t have a blender enjoy it chunky) and blend for about a minute. It should be thick and creamy and ready to serve.