Creamy Butternut Squash Soup

Hello All!

It looks as though fall is well underway (at least here in Calgary, where some day’s it’s apparently even winter), and when the cool weather hits I can’t help but want to make delicious, homemade soups! There’s just something about a nice, hot bowl of healthy soup on a cold day that brings my spirits up. Can anyone relate?

Last weekend was Thanksgiving here in Canada, and it was also the first time in 30 years that I have not been home for the holidays. It was admittedly a little tough to be away from my friends and family back home. However, some new friends here in Calgary were kind enough to invite me to my first Friendsgiving, which was wonderful! The food was absolutely delicious, and the company a true delight as well!

Fav things
All of my favorite things: Muskoka Howling Wolf coffee, a Butternut Squash from Mom’s Garden, and pumpkin spice cookies 😉

My family was sweet enough to send me a care package though with some of my favorite things, and of course my winter coat and mittens for the colder days. My mom decided to grow butternut squash – a favorite of mine – in her garden this year, and I was surprised to receive one of her beautiful squash’s, all the way from Ontario, included in my care package.

Although I occasionally mix it up, there is one thing that I truly love to make with butternut squash: SOUP! My Creamy Butternut Squash Soup recipe is one of my all time favorites, and I feel a little bad for not sharing this delicious, healthy recipe with all of you sooner. Oops! Alas, the time has come for me to divulge the secrets of my infamous butternut squash soup! I hope you enjoy it 🙂

Butternut Squash Soup
Creamy Butternut Squash Soup drizzled with real maple syrup and garnished with pecans!

Ingredients:

  • 1 medium butternut squash, peeled cut into approx.1” cubes
  • 1 medium yellow onion, diced
  • 4 large carrots, peeled & diced
  • 1 large sweet potato, peeled & diced
  • 2 apples, peeled and diced
  • 3 garlic cloves, minced
  • 1 Tbsp. fresh ginger, minced
  • 4 cups low sodium vegetable broth
  • 2 Tbsp. ground cinnamon
  • 1 tsp. ground nutmeg
  • 1 tsp. fresh ground pepper
  • ½ tsp. Himalayan pink salt or sea salt
  • ¼ cup olive or coconut oil
  • 2 cups unsweetened coconut (or cashew) milk
  • 3 Tbsp. raw honey or real maple syrup (optional)

Method:

  • Heat olive or coconut oil in a large soup pan over medium high heat. Add in onions and sauté about 5 minutes or until starting to soften. Reduce heat to medium, add in minced garlic and ginger; continue to sauté about 3 minutes more, stirring often.
  • Add carrots, sweet potato, cinnamon, and nutmeg into pot, stirring to combine and sauté about 2 more minutes. Add in butternut squash, apple, and vegetable broth so that vegetables are covered to the top with liquid (add a little water if need be) and season with salt and pepper. Increase heat to medium high.
  • Once boiling, reduce heat to medium low and simmer for about 30 to 40 minutes, or until all veggies are soft. Turn off stove. Using an immersion blender, puree soup in pot until thick and smooth in consistency.
  • Gently stir in coconut milk, and honey or maple syrup, if desired, for a little more sweetness. Season with extra salt, pepper, and cinnamon to taste and if needed.

Notes:

  • Special equipment: Immersion blender. Alternatively, soup can also be transferred to a regular blender to puree and then poured back into pot. However, allow soup to cool a bit first if doing this for safety as it will be very hot.
  • This recipe is gluten and dairy free, and vegan.

 

Banana PB Chia Pops

Hello beautiful people!

Here in Ontario, Canada, summer has arrived! The kids are out of school and the weather is hot! When the warm weather rolls in I seem to find that my craving for delicious, cool treats revs right up too, and I don’t think I’m the only one with this dilemma. Who doesn’t want a tasty, cold treat in the midst of a hot summers day?!

As I’ve mentioned in other posts, the problem with a lot of these tasty cold summer treats is that they’re packed in processed sugars. Sure, they taste great, but the effect of all that processed sugar on your brain and body isn’t quite so lovely. Fortunately, there are still tons of great ways to make fresh, nutritious summer treats while avoiding the processed sugars and other unhealthy compounds (eg. preservatives) found in many frozen treats.

The recipe I’m sharing with you today is a great one for kids and adults alike. It’s gluten and dairy free, plus oh so rich, creamy, delicious, and nutritious! These pops are easy to make and the kids can certainly help out with making them too, or even give it a try on their own with adult supervision.

Chia PB popsicle 2

Getting kids involved in the kitchen and teaching them how to prepare food is an important step in establishing healthy eating patterns throughout life. The more experience and confidence kids can build about how to choose and prepare their food, the more prepared and able they’ll be to make healthy eating choices as they grow. After all, as research suggests, we’re more likely to give something a try if we feel we have the skills and knowledge to succeed.

To make these treats you’ll need a blender and popsicle molds. Preparing them takes about 10 minutes, plus at least 5 hours to freeze, so it’s best to let them sit overnight. This recipe makes approximately 6 medium sized pops.

Chia PB popsicle 1

Ingredients:

  • 1 large ripe banana
  • 3 Tbsp natural peanut butter, smooth or crunchy (or other nut butter if you prefer)
  • 2 Tbsp raw, unpasteurized honey
  • 1/2 tsp real vanilla extract
  • 1/2 cup milk (I prefer cashew or coconut)
  • 2 Tbsp chia seeds

Method:

  • Place banana, peanut butter, honey, vanilla and milk into a blender. Mix until thoroughly combined and pureed.
  • Gently fold in the chia seeds.
  • Pour the mixture into popsicle molds. Place in the freezer and allow to sit for at least 5 hours, or overnight is best.
  • When ready to serve, remove pops from the mold; close your eyes, take a deep breath, think of one thing for which you’re grateful, then ENJOY!

I hope you enjoy this tasty and nutritious summer treat. It’s the perfect guilt-free way to indulge in something yummy this summer! 🙂

Wishing you much health and happiness,

XO Julie