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Roasted Butternut Squash Soup

11/16/2020

My favorite butternut squash soup recipe is cozy, delicious and nutritious! This soup is a great way to incorporate seasonal produce and spices, is naturally sugar free and an easy way to add the color orange to your diet. Plus, it’s super easy to make!

Roasted Butternut Squash Soup
Ingredients:

1 butternut squash, medium sized
2 cups of vegetable broth
3 cloves of garlic, peeled and minced
1 carrot, peeled and chopped
1 stalk of celery, chopped
1 Granny Smith apple, peeled, cored and chopped
1 medium yellow onion, peeled and diced
1 sprig of fresh sage
½-1 teaspoon ground cinnamon
Dash of nutmeg
Salt and fresh ground pepper to taste
Pinch of crushed red pepper or to taste (optional)
1 can of coconut milk (full fat)

To Make:

Roast your butternut squash- Cut butternut squash in half lengthwise. Scoop out the seeds and stringy pieces from each half. Place squash cut side up onto a baking sheet and brush each half lightly with oil of choice (I use avocado oil). Season with salt and pepper. Roast the squash in a 400° oven for about 45 minutes, or until soft. Remove from oven and allow squash to cool. Once cool enough to handle, scoop the flesh of the squash out of the peel, into a bowl, and set aside.
In a large soup pot, heat about a tablespoon of oil over medium-high heat. Saute’ onion, carrot and celery until they become soft, about 5 minutes. Add minced garlic and cook for a minute longer.
Add broth, squash, apple, sage, cinnamon, nutmeg and salt and pepper and stir well. Bring mixture to a boil, stir again and reduce heat to a simmer. Cover the pot and allow the soup to simmer for about 20 minutes, stirring occasionally.
Remove the sprig of sage. Stir in the coconut milk and crushed red pepper (optional).
Puree the soup by using and immersion blender or a regular blender. If you use the regular blender be careful not to overfill the blender jar and blend in batches.
Taste the soup and adjust the seasoning as needed.
Serve soup with a colorful salad and topped with your favorite garnishes such as toasted pumpkin seeds, hemp seeds, slivered almonds or sharp cheddar cheese.

Chocolate Raspberry Pots

6/26/2020

There's a book called The Five Love Languages, that explores the different ways we express and experience love. It is a great tool to further understand and bring awareness to our own love language and the language that our loved one speaks. As it turns out, I believe I may have discovered a 6th love language; chocolate! Sure this could fall under the language of "gifts" but for me, this expression of love goes beyond being gifted with chocolate (though I fully welcome chocolate gifts!). Enjoying quality chocolate truly brings me feelings of love. It fills my heart with joy and happiness, and is an experience including all of the senses. Scientific research supports this theory, proving cacao having both emotional and physical benefits on the heart. All the more reason to enjoy chocolate rather than deprive yourself from it.

My most recent expression of chocolate love are these Chocolate Raspberry Pots. These pots of bliss are not exactly pudding, nor or they mouse. They are not a custard nor a ganache. What they are is best described as a creamy, rich, decadent, chocolate-craving satisfying treat, that brings me immense pleasure and joy. They are nearly effortless to make and contain only 4 ingredients. Added bonus, they can easily be made sugar free and they keep well when refrigerated in an airtight container, so you can feel the love for days in a row. Life is short, eat the chocolate!

Chocolate Raspberry Pots:

1 can full fat coconut milk
1.5 cups of chocolate chips (I used Lily's stevia sweetened to keep it sugar free)
2 tablespoons of raspberry jam (I used my favorite, St. Dalfour Fruit Spread, because it is sweetened with fruit juice only, keeping this treat refined sugar free.)
1 teaspoon pure vanilla extract

In a medium sized heavy bottom saucepan, bring the coconut milk just to a simmer over medium heat. Just as the milk reaches a simmer, removed the pot from the heat and stir in your chocolate chips, 1/2 cup at a time. Once smooth, stir in the raspberry jam and vanilla. Pour the mixture into individual containers with airtight lids (I used 4oz Mason Jars). Allow the mixture to cool before placing the lid on. Once cool, cover and refrigerate for at least 4 hours. Feel free to top with fresh berries, chocolate chips, cacao nibs, coconut or nuts.

Vegetable Lasagna Soup

3/10/2020

What do you get when you combine the comfort of lasagna with the simplicity of a soup? Vegetable Lasagna Soup! This one pot meal brings together the coziness of pasta with fresh veggies and plant based protein, to give you a balanced, filling meal. I like to keep this recipe on hand to feed a crowd or for easy meal prep throughout the week. Added bonus, it freezes well so you can have a healthy meal on hand in a pinch.

Vegetable Lasagna Soup

1 tablespoon oil (I use avocado oil)
1 small yellow onion, diced
2 cups of yellow squash & zucchini, sliced into half circles
1/3 cup lentils, uncooked
4 cloves garlic, minced
8 cups vegetable broth
28 oz can crushed tomatoes
1 box lasagna noodles (I use a gluten-free, high protein pasta such as Banza)
2 big handfuls fresh spinach
2.5 tablespoons tomato paste
1 tablespoon dried basil
1 tablespoon dried oregano
1 teaspoon dried thyme
salt and pepper to taste
Crushed red pepper to taste (optional)

In a large pot heat oil over medium heat. Add onion and cook until soft (3-5 minutes). Add garlic and cook for about 2 minutes more.
Add tomato paste, basil, oregano and thyme and cook for about one minute or until fragrant.
Add crushed tomatoes, vegetable broth, salt, pepper, crushed red pepper if using and lentils. Stir well. Bring to a boil and cook over medium-high heat. After 5 minutes, add the squash and zucchini. Cook for another 5 minutes, or until lentils are starting to soften.
Lower heat to Medium. Break lasagna noodles into pieces about 1 inches long. Add broken noodles to the pot and stir well. Continue to cook for about 15 minutes more, stirring often to prevent the pasta from sticking together.
When pasta is al dente stir in the spinach. Once spinach is wilted taste the soup and adjust the seasoning as needed.
Serve and enjoy!

Banana Super Muffins

2/22/2020

I love a good muffin, but so often they are loaded with such a ridiculous amount of sugar that they might as well be called a cupcake. My Banana Super Muffins are not only free of sugar, vegan, gluten free and packed with superfoods, but they also taste great! With all the healthy goodness packed inside, these muffins are perfect for breakfast or an afternoon snack. Added bonus, they pack well and make a great travel buddy on a road trip or airplane.

Banana Super Muffins

1 ¾ cups all purpose, gluten free flour
1/3 cup coconut oil, melted
1/2 cup munk fruit sweetener
3 ripe bananas, mashed
2 flax eggs
1/4 cup nondairy milk (I used oat)
1/4 cup quick cook, gluten free oats
1/4 cup hemp seeds
1 tablespoon chia seeds
1.5 teaspoon ground cinnamon
1.5 teaspoon vanilla
1 teaspoon baking soda
1 teaspoon turmeric
1/4 teaspoon salt

Preheat oven to 350°. Lightly grease muffin pan with coconut oil or line the pan with muffin liners.
Sift flour, cinnamon, baking soda, turmeric and salt into a large mixing bowl. Set aside.
In a smaller mixing bowl, stir coconut oil and munk fruit sweetener together until smooth. Add the bananas, flax eggs, vanilla and milk, and stir to combine.
Slowly add the banana mixture to the bowl with the flour mixture, using a large spoon to combine the two together. When everything is incorporated, gently fold in the oats, hemp seeds and chia seeds.
Fill muffin cups ¾ full with the batter. Bake for 25-30 minutes. At 25 minutes, start testing the muffins for doneness by inserting a toothpick into the center of the muffin until it comes out clean.
Allow muffins to cool on a cooling rack. If you used liners, remove them from the pan first and then place on the rack for cooling.

**Recipe adapted from Cookie + Kate's Healthy Banana Muffins recipe

Tahini Cacao Bombs

2/20/2020

Looking for an afternoon pick-me-up? My Tahini Cacao Bombs are packed full of plantbased protein, healthy fats, antioxidants and yummy flavor. Quick and easy to make, these little balls of bliss store well in the refrigerator, so you can have an easy snack on hand throughout the week. Add them to your Sunday meal prep menu!

Tahini Cacao Bombs:
(makes 16-20)

1 cup GF quick cook oats
1/2 cup tahini (for consistency purposes, I like to use Artisana Organics for this recipe)
1/2 cup ground flax see
1/3 cup maple syrup
1/4 cup cacao powder
1/4 cup shredded coconut, unsweetened
1/4 cup hemp seeds
2 tablespoons coconut oil, melted
1 tablespoon maca powder
2 teaspoons pure vanilla extract
1 pinch salt

In a large mixing bowl, add all ingredients and stir until everything is well combined. Use a tablespoon to scoop mixture and form into evenly rounded spheres. Place them on an even surface (such as a baking sheet) and allow them the chill in the refrigerator for at least 30 minutes, or until firm. Store in an airtight container. These should last for about a week.

Lemon Mint Lip Scrub

11/25/2018

It's that time of year where lips get dry and cracked regardless of how much water you consume. Lip balms are great, but sometimes you need a little something extra to help remove the flakes of dead skin that come from the dryness.

Using simple ingredients you can quickly create your own lip scrub. Sure, you can buy this stuff, but I like making my own so I know exactly what it is made of. I used organic sugar, because it makes a perfect natural exfoliant. I chose to use jojoba oil, because it is deeply nourishing for the skin. The combination of lemon and peppermint not only tastes good, but lemon essential oil is a powerful oil for exfoliating the skin, while peppermint gently soothes and adds freshness.

Lemon Mint Lip Scrub

1.5 Tablespoons of organic sugar
2 Tablespoons jojoba oil
2 drops of lemon essential oil
1 drop of peppermint essential oil

Gently mix all ingredients together in a small bowl. Once combined, transfer mixture to a small container with lid. Old lip balm containers are a great option, and a perfect way to re-purpose and reduce waste. :-)

To use the scrub, gently wet your lips with warm water. Use a small amount of scrub and rub over lips in a circular motion. Rinse lips with warm water and pat dry. Add your favorite lip balm if needed.

Chick(pea) Noodle Soup

10/14/2018

Few things say comfort more than a warm bowl of chicken noodle soup. Except for the chicken of course! On a cold and snowy day, all I could think about was curling up with a blanket and getting cozy with a bowl of this ultimate comfort food. By substituting the chicken for chickpeas, swapping the chicken stock with vegetable stock and adding some fresh herbs for the classic flavor, this soup is like a hug in a bowl.

Chick(pea) Noodle Soup

1 tablespoon coconut or avocado oil (I used Nutiva’s butter flavored coconut oil)
2 carrots, sliced
2 stalks of celery, sliced
2 cloves of garlic, minced
1.5 cups of chickpeas, cooked and drained
8oz gluten-free pasta, uncooked (I love Banza pasta!)
2 quarts No-Chicken Broth (you can also use vegetable broth but the flavor will not be the same)
1 bay leaf
2 teaspoons fresh parsley, chopped
1.5 teaspoons fresh thyme, chopped
Salt to taste

In a soup pot or dutch oven, heat oil of choice over medium-high heat. Add carrots and celery and cook until veggies begin to soften, about 4-5 minutes. Add garlic and cook for another 30 seconds.
Add broth, chickpeas, bay leaf and thyme to the pot. Stir and cook over medium heat for about 5 minutes.
Add the pasta to the pot. Raise the heat and bring to a boil. Once boiling, stir and lower heat back to medium (to prevent the pasta from being broken) and cook until pasta is tender (cooking time will vary depending on the type of pasta that you use).
When the pasta and veggies are tender, stir in parsley and add more salt if needed.

Dark Chocolate & Orange Truffles

9/27/2018

If you know anything about me, you know that I have a weakness for sweets and chocolate is one of my most favorite things! I am always trying to put a healthy spin on sweet treats so I can enjoy these things without depriving myself completely. What's even better is when I can sneak unexpected healthy foods into these treats and then share them with you!

Truffles are pure decadence in my book. Their deep chocolate flavor and soft creaminess is hard to get enough of. While many find them too rich to have more than one at a time, my vote is two is always better than one! Aside from being full of sugar, traditional truffles are made with heavy cream. Possibly worse than that, many truffles that you find in the store are made with palm oil. Both dairy and palm oil are no bueno, and things that I try to avoid. Here's where my Dark Chocolate Orange Truffles enter.

These sinful spheres are surprisingly healthy. With the base being the secret ingredient and superstar, avocado, there is no need to use heavy cream to create the traditional smooth texture. I also use cacao powder for its antioxidant benefits and keep them refined sugar free by using maple syrup as my sweetener. To create the hint of orange, a couple drops of citrus essential oil or extract is used, but this can easily be omitted if you would rather have a dark chocolate flavor alone.

Treat yourself and give these truffles a try!

Dark Chocolate Orange Truffles
(makes 10-12 truffles)

2 small/medium, ripe avocados
1/2 cup cacao powder
1/4 cup maple syrup
1 teaspoon pure vanilla extract
1 teaspoon non-dairy milk
pinch of salt
2 drops of orange therapeutic grade essential oil OR 1/2 teaspoon orange extract (optional)
Options for coating: additional cacao powder, hemp seeds, shredded coconut, chopped nuts, sesame seeds

Place avocados, cacao powder, maple syrup, vanilla, milk of choice and salt into a high speed blender. Blend until smooth. Taste and adjust flavor as needed, adding more cacao, maple syrup or salt as needed. Note: flavor will become more balanced as they set.
Add orange oil or extract if using and pulse a few times until mixed in.
Using a rubber spatula, scrape as much of the mixture as you can into a medium sized bowl and place in refrigerator. Allow mixture to chill for about 30 minutes.
After 30 minutes or so, use a tablespoon to scoop mixture and roll into a ball shape. Once loosely formed, roll into coating of choice. Place truffle on a plate or platter. When all truffles have be made, place them back into the refrigerator and allow to chill for several hours. Note: truffles will likely be a bit sticky as you roll them. I like to run my hands under cold water before rolling and try to work quickly.
Truffles are best served chilled. Store in an airtight container. They should last for 2-3 days.

Jackfruit Pozole

7/20/2018

Pozole is a traditional stew from Mexico, made with hominy, shredded pork and fresh toppings. To me, it is one of those dishes that can bring comfort on a cold day and still be enjoyed in the summer's heat. My take on pozole keeps the hominy but ditches the pork. Instead, I use jackfruit, which provides a great texture while keeping the dish kind. This stew is so yummy, even the meat eaters will be pleased. Added bonus, it is even better the next day as leftovers! Quick, tasty and sure to please!

Jackfruit Pozole

1 tablespoon coconut oil
2 cans of jackfruit, drained and rinsed
1 can hominy, drained and rinsed
4 oz diced green chiles, I used frozen but you can use canned
4 cups veggie broth
1/2 large yellow onion, chopped
2 cloves garlic, minced
2 tablespoons cumin- split
2 tablespoons chili powder
2 bay leaves
1 1/2 teaspoons Mexican oregano
1/2 teaspoon smoked paprika
1/2 teaspoon garlic powder
1-2 teaspoons crushed red pepper
salt and pepper to taste
optional: 1/2 tablespoon vegetable Better than Bouillon
Toppings: diced avocado, fresh cilantro, sliced raddish, sliced fresh jalapenos, lime, tortillas

Rinse and drain jackfruit. Shred the jackfruit and remove any seeds you may find. I like to use my hands for this step.
In a Dutch oven, add coconut oil over medium-high heat. Saute onions until they become soft and slightly translucent, about 5 minutes. Add garlic and saute for 30 seconds. Add 1 tablespoon of cumin and cook for 30 seconds more. Add the jackfruit and stir well to coat with the onions, garlic and cumin. Sprinkle with a dash of salt and pepper and continue to cook, stirring frequently, until jackfruit starts to brown slightly.
Add in the rest of the cumin, chili powder, oregano, paprika, garlic powder, crushed red pepper, salt and pepper. Add the hominy, green chiles and broth. Stir well and add the bay leaves.
Bring stew to a boil, lower the heat, cover and allow to simmer for about 30 minutes. After soup has simmered, give it a taste and adjust seasonings as needed. I added a little vegetable Better than Bouillon to mine, as it provided a deeper flavor. This is not traditional and totally optional.
Once the pozole is ready, add to serving bowls and pile on the toppings! For me, the toppings are what really help bring this dish to life. I love the flavor of the fresh lime, cilantro and jalapenos. The radishes are traditional and provide a nice texture. The avocado and warm tortillas (I love Siete brand!) are what complete the dish. Enjoy!

Chocolate Banana Bread

7/3/2018

What do you do when your bananas and avocado are ripening faster than you would like? Make bread, of course! I know what you are thinking, banana avocado bread??? No thanks! But, trust me on this. This bread is surprisingly delicious.

Bananas in bread is no surprise. It’s the avocado that makes this combo a bit weird. What’s great about using an avocado though, is you do not have to use any oil. In addition to no oil, this bread is also made free of gluten, refined sugar and dairy/animal products. The only not so healthy side of this recipe is the use of chocolate chips, which is optional (but strongly recommended!). The way I see it though, chocolate is an excellent source of magnesium and provides antioxidants, so the ½ cup of chocolate used is a healthy boost :-). Give it a try for yourself!

Chocolate Banana Bread

½ ripe avocado
4 ripe bananas
2 flax eggs
1 ¼ cups gluten free all purpose flour
¼ c cacao powder
1 teaspoon baking soda
1 teaspoon cinnamon
Pinch salt
½ cup coconut sugar
1 teaspoon vanilla
½ cup of your favorite chocolate chips or chopped chocolate bar

In a medium sized bowl, add all dry ingredients- flour, cacao powder, cinnamon, salt, and coconut sugar. Using a whisk or a fork, mix items together, breaking up any clumps that you see. Set aside.
In a food processor or blender, add your avocado, 2 of your bananas and vanilla. Blend until smooth. Add the other 2 bananas and pulse until mostly smooth, but leaving some texture (I like to have pieces of banana in my bread. If you do not, you can blend until smooth.). Add your flax eggs and gently stir into your wet mixture using a spoon.
Add your wet mixture to your dry mixture and stir well. Once fully combined, fold in your chocolate chips.
Pour batter into a lightly greased 9x5 loaf pan and bake in a 350° oven for 50-60 minutes. Use a toothpick or skewer to check for doneness.
Allow bread to cool completely in pan, on a cooling rack, before slicing.

*Recipe adapted from Food Network's Chocolate-Avocado Banana Bread.