Quick Cooling Cucumber Soup Recipe

Try this quick and cooling cucumber soup recipe this summer. It’s delicious and simple to make!

quick cooling cucumber soup recipe


It’s official. The dog days of summer are here. Washington DC turns into a bit of a swamp, and the humidity keeps on rising.



And while we all love summer produce, most people’s diets don’t change all that much during the summer. Humans are creatures of habit, and it’s easier to stick to the same routines and patterns.


However, that shift in weather does impact our bodies, and to fuel ourselves optimally, we need to switch our food intake as well.


Eating to stay cool

In Ayurveda, certain foods are cooling or heating. Unfortunately, a lot of summertime favorites are heating for your body. Some heating foods include meat like burgers and hot dogs, vinegar-filled mustard, or carb-heavy pasta salad. Hot sauce and spicy foods are a no-no.


Instead, now’s the time to enjoy all of your raw salads and fruits. Instead of your usual olive oil, use coconut oil based dressings (don’t worry, it’s so hot it will melt!) Avocado is another great source of fat that cools your body down.  When you season your food, use dill, fennel, parsley, and basil instead of black pepper of cayenne.


Additionally, we need to focus on hydration. I’m sure we’ve all noticed an increase in sweat production, and that water loss adds up throughout the day!


The answer isn’t to down another 2 gallons of water. What’s more important is that you hydrate intelligently. Get a good source of electrolytes (the vitamins and minerals that make your body work their best) alongside your water from healthy fruits and vegetables. The electrolytes make sure that your hydration brings you into balance, rather than simply water-logging your body (and causing you to have to go to the bathroom every half hour).



I recently came across a recipe for a cucumber soup, and I realized it would be the perfect summer tonic. I tweaked the recipe a bit to make it even more Ayurveda and summertime friendly. In addition to cucumber, it features avocado, lemon juice (which is actually cooling for your body even though it doesn’t seem like it should be!), and cooling spices. It only takes 5 minutes to put together, and it will leave you feeling delightful. You can use this recipe as a side dish to your meal, or drink it just like a smoothie!



An Invitation

Take a look at the food you eat over the course of this next day. What’s your guess – heating or cooling? After you eat it, notice how your body feels. Perhaps you can slowly start to introduce some more cooling oils and spices into your daily routine.  Leave a comment below on what you find!


Quick Cooling Cucumber Soup Recipe
Prep time
Total time
Serves: 2 side dish portions
  • 1 cucumber (peeled if non organic, optional if organic!)
  • ½ avocado
  • 1½ tbsp lemon juice
  • ½ tsp salt
  • ~1 tsp fresh parsley (option or feel free to substitute basil or thyme!)
  1. Add all of the ingredients to a high powered blender.
  2. Blend until smooth.
  3. Taste and adjust seasoning if necessary.
  4. Serve!


  Thanks for reading, and have a wonderful day,   samantha attard sig


samantha attard happy healthy humanSamantha Attard, PhD, is the founder of Happy Healthy Human. Sam is a performance coach, yoga instructor, and makes delicious snacks to help you eat with intention. Learn more here.


Join the Happy Healthy family to get special invites, event discounts, and lessons on living with intention.


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Super Quick Hemp Milk Recipe

Use this super quick hemp milk recipe as a morning coffee replacement, in smoothies, for your cereal, or as a pre-bed tonic!

quick hemp milk recipe photo


When I first discovered hemp milk in the grocery store – I was overjoyed to find a soy milk alternative that had some heft (more on why I was looking for a soy milk alternative here). I had previously used almond and cashew milk, but these are more like almond and cashew water…the unsweetened varieties only have about 30 calories per serving and not a crazy amount of flavor. Plus, there was a bunch of added thickeners and stabilizers to make it taste more like “real milk”.


Hemp milk on the other hand was actually full of protein and good fats. Hemp seeds are a powerful little seed and are filled with tons of omega 3, 6, and 9 fatty acids. It more closely resembled soy milk in it’s nutrition which means that I could actually justify buying and using it to supplement my breakfasts.


Unfortunately, the hemp milk I was buying was 1) expensive and 2) still full of the same stabilizers that almond and soy milk had. I wanted to try making my own hemp milk at home, but I was a little intimidated.

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Summer Ayurveda Tips: Reduce Pitta and get Calm

Use this Ayurveda guide to give yourself some Calm this summer!


Summertime is ruled by the sun. The daytime is longer and lighter, and there’s a palpable warmth that the sun brings.


In Ayurveda, summertime is Pitta time. It’s heat, it’s power, it’s brightness. It’s the force that makes us want to be outgoing and charismatic.


Too much Pitta causes:

  • red, itchy, or dry skin
  • impatience and anger
  • overheating
  • overwhelmed or saying yes to too many things


The good news is that you can prevent all of these things from happening through some simple daily practices in your diet, exercise and routines.

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Introducing Burlap & Barrel Spices in our Trail Mixes

burlap barrel spices trail mix

People have been asking me about starting a food company since I originally started Happy Healthy Human back in 2014. I was resistant for a long time – I believe in the power of quality, homemade food, and I didn’t want to have to  compromise on my values and standards for a high quality product.


Eventually, the internal and external pressure to start a company won. I realized that creating a product didn’t have to compromise my mission of providing personalized nutrition and the best ingredients to my clients and customers. Instead – Happy Healthy Human snacks were born. Each snack is specially designed to help you feel Balance, Calm, Motivation, or Relief. Each one has a completely unique flavor profile and includes different ingredients to impact your body and mind in distinct ways.
burlap barrel spices organic trail mix

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The quickest way to cook quinoa

Get your recipe for the quickest quinoa here!

quickest quinoa recipe photo



One of the most common complaints I hear about healthy eating is that it takes too long. Eating out or heating something up in the microwave just seems so much more convenient.


Even though I love to cook, I also love shortcuts and easy recipes. I roast all my veggies during a weekly meal-prep session, I make most of my sauces and toppings in a blender (30 seconds or less!), and I’m a fan of the fastest protein source: an egg.


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Lessons from our Ayurveda Cooking Class

Lessons from our Happy Healthy Human Ayurveda cooking class with Anu and Seema!

ayurveda cooking class lessons photoIMG_3463


Last Sunday, my fabulous teachers from India, Anu Agarwal and Seema Johari came to teach a healing cooking class. We had a fabulous group of 16 who were ready to cook, learn, and eat!


I knew when I showed up at 10am it was going to be a great day. Anu, Seema, and their friend Belinda showed up with their pots and pans, ingredients, and smiles. The ladies worked hard concocting delicious dishes, but they luckily had a few minutes to catch up with a chai before everyone arrived.


When everyone showed up, we started with some mingling and Happy Healthy Human snacks, which are actually inspired by Ayurveda, which is the ancient Indian system of healing that inspired Anu and Seema’s cooking.

happy healthy human snacks ayurveda


Pretty soon though, we were all in the kitchen, helping Anu make dishes and learning from her wisdom.


cooking with anushree agarwal


cooking with anushree agarwal

After 2 hours (and 8 dishes completed!) we sat down to a beautiful feast. It was a magical day.

cooking class meal photo


ayurveda cooking class meal photo


For everyone that couldn’t make it – here are some key lessons from our cooking class.


You want food to nourish mind, body, and soul.

This means it’s worth the time and money to buy fresh, local ingredients. Was that plant sprayed with tons of chemicals? Was that animal treated fairly? The more fresh whole foods you eat, the better the prana, or energy, that it can share with you. Choose wisely.

Then consider yourself. Are you stressed out? Angry while you cook? Impart some love and joy into your food. It will taste better and be better for you. (And there’s scientific basis for this. The more stressed you are, the harder it is to properly digest and assimilate your nutrients. So take a deep breath and find some calm.)


Good cooking doesn’t have to be complicated.

Anu used 4 core spices (cumin, coriander, turmeric, and fenugreek) to make 3 different vegetable dishes that were all unique and delicious. If you use these 3 different spice blends for different vegetables and veggie mixtures, you’ll never run out of new, yummy meals.


Cook your spices in oil to get their healing properties.

Anu taught us how releasing the active oils from spices like turmeric and cumin requires heating and cooking. Plus, it suffuses the oil with delicious flavor, making your finished product taste even better. Here’s how to use these cooked spices in your cooking:

  • Gently heat up your olive oil or ghee.
  • Add your whole spices until they start to dance (as Anu says)
  • Add your powdered spices with some water (about 2-3 tbsp).
  • Let the water boil off, and the healing properties of the spices start to release.
  • When the water is gone, add your veggies, and cook until they’re the desired consistency.

In ten minutes, you have a delicious meal to call your own!


A pressure cooker is your best friend.

Don’t have time to make beans? Quinoa and rice too much of a hassle? Get a pressure cooker. It’ll cut your cooking time by 60-70%, and you’ll get perfect beans each time. I just invested in this beauty.


Prevent gas with this genius way to cook beans.

This tip is from Seema, Anu’s mom and cooking extraordinaire. Heat up olive oil with minced garlic and cumin seeds in a pot. Add your rinsed beans or lentils, water, and a few pinches of asafoetida (also known as hing). This Indian spice is known for it’s ability to improve the digestibility of beans. Cook until the beans are soft, and then salt and serve. The cumin, garlic, and asafoetida will help you digest.



The key to your cooking success is magic sauce

Anu’s recipe for magic sauce can be used on almost any vegetable or bean. Chana masala, Aloo Mattar, or any dish that could use some extra flavor. Give it a try!

Magic Sauce
Cook time
Total time
  • 1 Large Onion, Chopped
  • 2 Large Tomatoes, Chopped
  • 1 Teaspoon Chopped Ginger
  • 1 Teaspoon Chopped Garlic
  • ½ Cup Ghee or olive oil
  • ½ Teaspoon Cumin seeds
  • 1 Whole Cloves
  • 2-3 Whole Black Peppercorns
  • ½ Teaspoon Turmeric (Powder)
  • 1 Teaspoon Coriander (Powder)
  • ¼ Teaspoon Garam Masala (A mixture of many spices)
  • 1 handful chopped coriander (cilantro) leaves
  • Salt - To Taste
  1. Heat up ghee/oil in a pan.
  2. When the oil is heated, add cumin seeds, cloves, and peppercorns
  3. When the spices sputter (move around in the oil), add chopped garlic.
  4. After 1 min, add chopped onions and gently cook them until golden.
  5. When the onions are golden brown, add the turmeric powder, coriander powder, and 4-5 tablespoons water. Stir thoroughly.
  6. When the water boils off, add chopped tomatoes and salt.
  7. Cook until it's a mushy sauce.
  8. Add chopped ginger and mix well
  9. Add garam masala
  10. Cook well on a low flame for about 5 min
  11. Add some chopped fresh coriander leaves (cilantro)
  12. You can add some water or milk to change the conistency if desired.
  13. Add salt to taste.


Thank you so much to Anu, Seema, and all of our participants. We can’t wait to do another cooking class again soon!


  Thanks for reading, and have a wonderful day,   samantha attard sig


samantha attard happy healthy humanSamantha Attard, PhD, is the founder of Happy Healthy Human. Sam is a performance coach, yoga instructor, and makes delicious snacks to help you eat with intention. Learn more here.


Join the Happy Healthy family to get special invites, event discounts, and lessons on living with intention.


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Crowd-sourced Self-care tips


happy Healthy human snacks


A few weeks ago, I helped host a giveaway on Instagram with the lovely Kaley of @the_goodness_goddess. She is all about living authentically and sharing healthy, happy ways with others, which is a mission you know Happy Healthy Human can get behind.

Kaley Goodness Goddess


The rules of the giveaway? In order to win a sample pack of Happy Healthy Human, we simply wanted to know people’s favorite self-care tips.


We all have little tips and tricks that help us feel amazing. But what’s obvious and simple to us can be life-changing for others. In the spirit of learning from everyone  you come in contact with, I wanted to share some of my favorite comments from this giveaway.



My other takeaway from this experience? Self-care is personal. We all have different routines and habits that make us feel our best.


I’d love to keep the crowd-sourcing going: what’s your favorite self-care tip? Please share in the comments below.



  • eatwithkelly: I like to mediate every morning and night after waking up, and right before going to bed 🙌🏽
  • lavender_lemon22 My self care tip is taking time for personal development! This has been huge for me the past few months!
  • sarah.marie01  Before bed, give yourself 10 minutes to reflect on your day.
  • holisticselfloveMy favorite self care tip is one I actually just started (and I am obsessed/ can’t wait to share) I have a habit of internalizing my feelings and then the smallest thing will break me. I often worry about things outside of my control and visualization to let go of those things doesn’t work too great for me. SO! I bought a small box from michaels, I am going to paint it, and my fears/stressors/things I can’t control, I will write down and place in the box because they aren’t mine to hold on to forever. 💚💚💚
  • kibas_kitchen My self care tips is to spend some time in thought each day to reflect on life and all the things you have to be grateful for, it might not be much but it’s something!


Favorite Products:

  • @beatactivated i love using the Mama Belly oil from the Baby Bear Shop. It’s organic, smells great, helps me relax and make sure I don’t get any stretch marks on my belly and thighs. And it’s great for my 7 yr old son on his Eczema and soon to be born baby!
  • livewellman I like to add two drops of the Doterra “On Guard” oil to my coconut oil when I do a pull in the morning!! It helps my overall immune system anndddd protects my gums
  • thesanctumcafe eating at the Sanctum 😋


Healthy Routines:

  • juliadoesblog  I know that me and @theygavemeacamera love to focus on eating natural foods and staying hydrated!! Such a big key to feeling good
  • jessiemayf I infuse my water with different fruits, veggies, and/or herbs to trick myself into drinking more water throughout the day.
  • quietcassidy  super smoothie every morning!
  • figgiethefoodie warm lemon water in the morning
  • seattleseneca Healthy tip #1 in my book: prioritize sleep and cut blue screens (cell, laptop, TV) before bed
  • jlrontal read a book in print! feel the pages in your hands
  • allyski25 getting enough sleep
  • jennie_langer Drink at least half your body weight (in oz) of water to make sure you’re drinking enough water. It helps a bunch of different parts and systems in your body, so it’s super important to make sure you get enough. A lot of people don’t realize that they need as much as they do.
  • thelilveggieSelf care for me is curling up with a good book & a cup of herbal tea 📖🍵 best way to relax and escape! ✨
  • julisabino I’m all about some time spent in nature! Whether it’s a walk to the lake or gardening, I need some Motha Nature! 💙
  • mngeraghtyMy favorite self care technique is going for a swim and enjoying a fresh, healthy smoothie 🍍🍎🍋
  • theholistichealthcoach My favorite self care technique is putting down the phone and snuggling with my pup🌿🐶🌿
  • kaaydubss🌴🍃  fave self care tip: drinking tonsss of water 🌊💦 , switching up work out routines, trying to eat as clean / paleo friendly as possible 🌝 :~)
  • purposeinjourney My favorite self care is swimming. The world shuts off for a little while and I have to focus to stay in the moment. It keeps me in my body, which is awesome because I often dissociate.


So, what’s your favorite self-care tip? Which from this list might you start to incorporate?


  Thanks for reading, and have a wonderful day,   samantha attard sig


samantha attard happy healthy humanSamantha Attard, PhD, is the founder of Happy Healthy Human. Sam is a performance coach, yoga instructor, and makes delicious snacks to help you eat with intention. Learn more here.


Join the Happy Healthy family to get special invites, event discounts, and lessons on living with intention.

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Yoga Party Recap & Feel good chocolate chip cookies!

In general, I try to stay away from posting desserts. There are a thousands (if not millions) of cake and cookie recipes up on the internet, and the last thing we need is another delicious plate of ooey-gooey-ness tempting us to ditch our healthy resolutions.

feel good chocolate chip cookies photo



But I had to make an exception today for three very important reasons:

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High Protein, Savory Oatmeal Recipe

Get a high protein, savory breakfast with this easy oatmeal recipe!

high protein savory oatmeal recipe photo


Even though all the hype is around smoothie bowls and unicorn toast, I wanted to highlight a how you can update a breakfast classic so it feels just as fancy, without the need to buy crazy or hard-to-find ingredients.
I get it: most oatmeal recipes all end the same way: cinnamon, maple syrup, banana, berries….it can be pretty boring.


And while those smoothie bowls are cool (literally and figuratively), sometimes you just want something with a little more heft, salty/savory quality, and of course, protein.


The problem with regular oatmeal

Oatmeal is a fabulous food: it’s high in fiber, beneficial vitamins, and it’s just plain delicious. However, it’s a little lacking in the protein and fat department. That means that when you eat a simple breakfast of oatmeal and fruit, you get all carbs, resulting in a quick burst of energy that simply doesn’t last.


Even if you appreciate a sweeter oatmeal, it’s important to find ways to add more protein and fat, whether it’s through coconut oil, almonds, peanut butter, or chia seeds.


A needed oatmeal update

In the spirit of “put an egg on it”, I wanted to make a savory oatmeal that’s high in protein and tastes fabulous. Bonus: this breakfast looks and sounds much fancier than it really is, meaning it’s the perfect thing for Sunday brunch.


In my savory oatmeal recipe, we pair oatmeal with a fried egg, tahini, and green onions.


About the ingredients:

Tahini sounds fancy, but it’s essentially peanut butter made with sesame seeds. It results in a creamy, rich topping that pairs perfectly with the egg yolk. Sesame seeds are a great source of zinc and warm your body right up.


Green onions add a burst of fresh flavor.


Chaat masala is an Indian spice blend that adds a sour element that plays perfectly off the creaminess of the other ingredients.



Even though it looks like a lot of steps, it can actually come together in 15 minutes or less. It’s a great way to get your body feeling good for a powerful, focused day.


High Protein, Savory Oatmeal Recipe
Prep time
Cook time
Total time
Serves: 1 bowl
  • 1 cup oats
  • 2 cups water
  • ½ tsp salt
  • 2 tbsp tahini
  • 1 tbsp olive oil
  • 1 egg
  • ½ green onion, chopped
  • ¼ tsp chaat masala
  • more salt to taste
  1. Cook the oatmeal according to the ingredients on the container: bring 2 cups of water to a boil, add the oats and salt, and stir. Let the oats boil for approximately 5 minutes, and then turn down the heat and let sit for another 3-5 minutes.
  2. Meanwhile: fry your egg. Heat olive oil in a skillet, add the egg, and cook to your liking.
  3. Add oatmeal to your bowl.
  4. Top with the egg.
  5. Drizzle with tahini
  6. Add chopped green onion.
  7. Sprinkle with chaat masala.
  8. Serve!



  Thanks for reading, and have a wonderful day,   samantha attard sig


samantha attard happy healthy humanSamantha Attard, PhD, is the founder of Happy Healthy Human. Sam is a performance coach, yoga instructor, and makes delicious snacks to help you eat with intention. Learn more here.


Join the Happy Healthy family to get special invites, event discounts, and lessons on living with intention.

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Roasted Brussels Sprouts and vegan jamon



One of my greatest joys is finding unique ways to cook the vegetables and ingredients that people think of as boring “health foods”. My roasted cumin cauliflower, banana spirulina crisps, and Roberta’s Parsley cake are just some of the recipes that blow people’s mind and makes them find new appreciation for these ingredients.

When I wanted to spruce up brussels sprouts, I knew that roasting would make them have an awesome flavor and texture, but I wanted something else special. Vegan jamon would seal the deal.

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