It is winter in New England and the perfect time of year to cozy in and cook nourishing meals for you and your family. One of my favorite nutritious and delicious winter meals is a pot of hearty soup served with some local bread and a mixed green salad.
This vegan and gluten free soup is a recipe I created that is so simple it only requires a couple ingredients and spices. It is incredible easy and quick to make as well. Happy winter cooking!
Chef Stacey’s Vegan Creamy Butternut Squash Soup – serves 2
1 butternut squash, peeled and diced into small cubes
1 can (14oz) coconut milk
Optional 1 small onion, diced
1 Tbsp coconut oil
2 cloves garlic
1 teaspoon cumin seed
1 teaspoon ground coriander
½ teaspoon curry powder
½ teaspoon salt and pepper, to taste
Water or vegetable broth to thin to desired consistency
Optional garnish of chopped cashes and fresh cilantro
Place all ingredients into a medium soup pot and bring to boil. Once boiling, reduce heat and simmer until the squash is tender when a fork is inserted into it. About 20 minutes.
Using an immersion blender, puree the soup until creamy and smooth. Add water or broth to thin to desired consistency. Pour into bowls and garnish with optional toppings.
Start your year and EVERY day right with these breakfast ideas:
Fruit salad - Combine your favorite seasonal fruits such as apples, pears, oranges, bananas, pineapple, or kiwi, and eat as is or topped with fresh squeezed lime juice, shredded coconut, hemp seeds, nuts and a drizzle of agave.
Smoothies - Throw all the ingredients in the blender the night before, blend in the AM, pour into a Nalgene bottle or reuse a plastic cup and enjoy. Be creative. You can use a base of water, juice, coconut milk or homemade almond milk, then add fresh or frozen fruit, wheat germ/flax/chia/hemp seeds, nut butters or nuts, sunflower seeds, spirulina and a sweetener such as dates, agave or maple syrup.
Or try one of my creations which in just one serving has 13 g Fiber, 14 g Protein, over 1,000 mg Potassium, 45% Calcium, 25% Vitamin D, 17% Vitamin C, 16% Iron, as well as many other vitamins and minerals:
FUNKY MONKEY SMOOTHIE: 1/4 cup chopped dates, 1 banana, 1 Tbsp natural peanut butter, 1/8 cup ground flax seed, 1/2 cup coconut milk, 1/4 cup water. Place all in blender and puree.
Oatmeal - Again this can be prepped at night by placing water in a saucepan on the stove and setting out the measured cup of oatmeal with some raisins or dates added to it. In the morning bring water to a boil, place oatmeal and dried fruit in the pan and let simmer while you are doing something else. Add cinnamon, nutmeg, ginger, or cloves, along with chopped nuts and seeds for added nutrients. Sweeten or add a liquid of choice.
Coconut Yogurt and Muesli/Granola - Bob's Red Mill makes a pure delicious muesli or you can try making your own. The night before or first thing in the morning combine muesli with yogurt and let soak. You can add chopped fruit or use coconut/almond milk instead of the yogurt. For granola, just add yogurt, milk or try with orange juice, the way I sometimes like it.
French Toast, Pancakes, Waffles - Try making your own whole grain bread and use leftovers for french toast. Or make your own wholegrain or gluten free pancake/waffle base to have on hand. Combine dry ingredients and place in an airtight container in the freezer. Just add wet ingredients when you are ready to make them.
A new hearty Pancake/Waffle Recipe I developed this month, which serves about 3 and has 10 g Fiber and 8 g Protein per serving, consists of:
1 cup whole wheat flour, 1/4 cup rolled oats, 1/4 cup ground flax, 2 tsp baking powder, 1/2 tsp. baking soda, 1/4 tsp salt, 1 Tbsp honey, 3/4 cup coconut milk, 1/2 cup applesauce, 1/4 cup water, 1 Tbsp safflower oil, 1/4 -1/2 tsp almond extract, and frozen raspberries.
I mixed all the dry in one bowl, the wet in another, and then blended the two until just combined. Pour in a waffle maker or make pancakes and press raspberries into the batter before flipping sides. Top with applesauce or maple syrup, toasted nuts and seeds, or fresh fruit.
Oh happy delicious day to you!!
Here is a list of the basics needed to cook up delicious and nutritious plant based meals:
GRAINS: Brown rice, wild rice, rolled oats, quinoa, cornmeal, buckwheat grouts and flour, spelt or whole wheat flour; moderate use of whole-grain pasta, soba noodles, rice noodles, couscous, bulgur.
LEGUMES: Dried, low-sodium preservative free canned, frozen or fresh - black beans, kidney beans, pinto beans, garbanzo beans, white/navy beans, adzuki beans, green beans, wax beans, lima beans, lentils, split peas, sweet peas, sugar snap peas, snow peas, edamame.
NUTS AND SEEDS: Unsalted and raw nuts - walnuts, almonds, brazil nuts, cashews, peanuts, pecans, pistachios. Unsalted and raw seeds - sunflower, pumpkin, flax, sesame.
SPECIALTY FOODS: Preservative free coconut milk, pure peanut or almond butter (no hydrogenated oils, sugar, or preservatives added), capers, olives, artichoke hearts, sundried tomatoes, unsulphured dried fruits - apricots, figs, raisins, dates, prunes.
OILS, CONDIMENTS, AND SEASONINGS: Extra virgin olive oil for drizzling or dressings, olive oil for cooking, sesame oil, flax oil, safflower oil, coconut oil, vinegars - balsamic/white wine/red wine/rice/apple cider/white, nama shoyu/tamari, tahini, maple syrup/agave nectar, nutritional yeast, dijon mustard.
HERBS AND SPICES: Sea salt, black pepper, cumin, cayenne, crushed red pepper flakes, paprika, ground coriander, curry powder, cinnamon, nutmeg, ground cloves, dry and fresh ginger root, cardamom, dill, rosemary, basil, oregano, thyme, parsley, garlic, onion.
FRUIT: Seasonal fresh or frozen fruits to your liking - apples, avocados, pears, bananas, oranges, mandarins, grapefruit, berries, peaches, plums, kiwi, pineapple, mango, melon, grapes, etc. Keep a fresh supply for quick snacks. Also, good to have on hand are lemons and limes for cooking with their juices.
VEGETABLES: Items used often- green onions, potatoes - red/yukon/russet/sweet, bell peppers, carrots, celery, tomatoes, greens - mixed lettuce/arugula/chard/kale/spinach, fresh herbs - parsley/basil/mint/cilantro/rosemary. Keep a fresh supply of local, seasonal vegetables for your meals. Mix it up and try to get a good variety in your diet - broccoli, cauliflower, cabbage, squash, mushrooms, seaweeds. cucumber, eggplant, brussel sprouts, radishes, beets, asparagus, leeks.
Most grocery stores and even super Target and Wal-Mart are carrying organic and high quality foods now. And surprisingly you can get gourmet foods at places like TJ Maxx, Home Goods, Marshalls, and Job Lots. Happy shopping!
This blog is an exploration of life, love, adventure and art primarily through the medium of food.