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Yogurt Spiced Carrots

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Yogurt Spiced Carrots

Yogurt Spiced Carrots

Organic Carrots
6 oz. 0% Fage Greek Yogurt
1/4 cup Chopped Hazelnuts or Walnuts
2 tbsp Parsley
1/4 cup raisins
1 garlic clove
1/2 tsp smoked paprika

  1. Preheat the oven to 410 degrees
  2. Place the carrots on a baking sheet and drizzle with olive oil and a pinch of salt
  3. Roast for 30 minutes or until slightly browned on the outside and tender
  4. While the carrots are roasting, place the raisins in a bowl and top with warm water to soak for 20 minutes.  These should plump up
  5. Drain the raisins and place the raisins, along with the yogurt and garlic in a food processor or blender.  Mix to combine until the sauce is smooth
  6. Once smooth, mix in the paprika
  7. Top the carrots with the yogurt sauce and sprinkle with nuts and parsley before serving

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Tahini Vinaigrette

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Tahini Vinaigrette

Drizzle this on LITERALLY everything...just trust me!!

Tahini Vinaigrette

1/4 cup Tahini
1 tbsp lemon juice
1 tbsp apple cider vinegar
pinch of salt
splash of water to reach desired consistency

  1. Combine all of the ingredients and whisk together.  I've been topping all of my roasted veggies with this recently!!

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Roasted Cauliflower with Lemon Tahini Drizzle

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Roasted Cauliflower with Lemon Tahini Drizzle

Roasted Cauliflower with Lemon Tahini Drizzle

1 Head Cauliflower
2 tbsp Chopped Parsley
3 tbsp Tahini Paste
3 tbsp Lemon Juice
2 tbsp Olive Oil
*if you want a thinner consistency you can thin it out with a splash of water

  1. Preheat the oven to 405 degrees
  2. Cut the cauliflower into small bite-size pieces 
  3. Lightly spray a baking sheet with olive oil
  4. Place the cauliflower on the baking sheet and bake for ~20 minutes or until golden brown.  
  5. While the cauliflower is roasting, whisk together the tahini, lemon juice and olive oil.
  6. When the cauliflower is roasted, drizzle with lemon tahini and top with parsley

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Thai Carrot & Ginger Soup

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Thai Carrot & Ginger Soup

Thai Carrot & Ginger Soup

1 Bag Baby Organic Carrots
1 Box Low Sodium Chicken Broth
1/4 Cup Creamy Unsweetened Peanut Butter
1/4 Cup Coconut Milk
1/2 tbsp Ginger
2 tsp Garlic Chili Sauce
1 tsp Garlic
Salt & Pepper to taste
*optional: top with coconut cream, avocado, basil, sesame oil, more chili sauce

  1. In a pot bring the carrots and chicken broth to a boil
  2. Cook until carrots are tender.  You should be able to easily pierce the carrot with your fork
  3. Add the carrots to a food processor or high power blender- I use a vitamix
  4. Blend until the carrots are pureed and creamy
  5. Add back in chicken broth until you reach desired consistency
  6. Add in coconut milk, peanut butter, chili sauce, and seasoning. Blend until fully combined

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Pumpkin Chicken Chili

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Pumpkin Chicken Chili

Pumpkin Chicken Chili

1 Yellow Onion, diced
2 Peppers, chopped
2 Carrots, chopped
1 Rotisserie Chicken, shredded
1 15 oz. can Pumpkin Puree
8 Cups Low Sodium Chicken Broth
1/2 tsp Pumpkin Pie Spice
1 tsp Cinnamon
1 tsp Cumin
1/2 tsp Red Pepper Flakes
1 tbsp Garlic Powder
2 tbsp Olive Oil
Salt & Pepper to taste
1 Avocado
*Optional 2 tbsp Cilantro

  1. In a soup pot, add the olive oil, onion, peppers, and carrots.  Let it sweat down until the onions are starting to become translucent
  2. Add the seasonings, pumpkin puree and chicken broth to the vegetables
  3. Bring to boil and taste for seasoning.  Add salt and pepper as needed
  4. Lower to a simmer and add the rotisserie chicken
  5. Cook for 10 minutes and serve 
  6. Top with avocado and cilantro if desired

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Paleo Flatbread

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Paleo Flatbread

Garlic & Rosemary Paleo Flatbread

I'm seriously obsessed with this recipe!  I made it for the first time last week and have made it 4 times since!  It's so versatile.  Below is the recipe for the garlic and rosemary flatbread but I've also been using it as pizza crust. I even made a flatbread with peaches, tomato and pesto YUM!

1 Cup Tapioca Flour
1/4  Cup Coconut Flour
1/2 tsp salt
1/2 Cup Coconut Milk
1/4 Cup Coconut Oil
1 Egg beaten
1 tsp Chopped Rosemary
2 tsp fresh garlic
olive oil and sea salt for garnish

  1. Preheat the oven to 450 degrees.  Place a pizza stone, cast iron skillet or baking sheet in the oven while it preheats to heat up.  This is the key to super crispy bread on the outside!
  2. In a small bowl combine coconut milk and coconut oil and heat for 45 seconds in the microwave.  The mixture should be warm but not boiling
  3. Combine tapioca flour, coconut flour and salt in a large bowl
  4. Pour the coconut milk mixture on top
  5. Mix until throughly combined.  Allow to sit for a couple of minutes to cool and for the coconut flour to absorb
  6. Add beaten egg and mix again until fully combined
  7. The mixture will be more like the consistency of cake batter than a dough- this is correct!
  8. Carefully cover the heated pan with parchment paper or spray with olive oil
  9. Pour the batter into the center and using a spatula, spread the mixture evenly until it is about 1/4 inch thick
  10. Sprinkle on rosemary and garlic
  11. Bake for 12 minutes
  12. Top with olive oil and salt

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Cauliflower Risotto

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Cauliflower Risotto

Cauliflower Risotto

1 Head of Cauliflower blended into rice consistency or One Bag Cauliflower Rice (Trader Joes has this and I stock up!)
3 Plum Tomatoes
1 Cup Cremini Mushrooms
2 Cups Spinach
1 Can Cannelini Beans
2 Cloves Garlic
2 Tbsp Olive Oil
Salt & Pepper to taste

  1. Thoroughly rinse and drain the cannelini beans
  2. Chop the mushrooms and tomatoes into small, bite-sized pieces
  3. In a saute pan, heat the olive oil and garlic
  4. Add the remaining ingredients (cauliflower, tomatoes, mushrooms, spinach, beans)
  5. Season with salt and pepper
  6. Cook for 20 minutes

*optional- I topped mine a grilled chicken breast, drizzled with balsamic reduction

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Tomato & Watermelon Salad

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Tomato & Watermelon Salad

Tomato & Watermelon Salad

3 Large Heirloom Tomatoes Diced
2 Cups Heirloom Tomatoes Diced
4 Cups Arugula
1/2 Cup Pesto (check out Dairy-Free Pesto Recipe Here)
8 Mint Leaves Chiffonade or chopped
1/2 Cup Slivered Almonds Toasted
3 Tbsp Olive Oil
3 Tbsp Balsamic Vinegar  
1/2 Lemon
Salt & Pepper to Taste

  1. In a small bowl, combine olive oil, balsamic and juice of 1/2 a lemon
  2. Drizzle the balsamic vinaigrette on the arugula and place in salad bowl
  3. In a separate mixing bowl, combine tomatoes, watermelon, pesto, and mint.  Toss until evenly coated
  4. Place the watermelon & tomato mixture on top of the arugula 
  5. Top with slivered almonds to serve


 

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Guacamole

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Guacamole

Guacamole

3 Ripe Avocados
1/2 Cup Cherry Tomatoes Diced
1 Jalapeno
1/2 Red Onion Diced
8 Cilantro leaves
2 Limes
1 tsp Garlic Powder
Salt & Pepper to Taste

  1. Remove the seeds from the jalapeno and dice
  2. Chiffonade the cilantro leaves or chop into small pieces
  3. In a bowl combine all of the ingredients
  4. With the back of a fork, mash the avocado
  5. Serve with chips or crudités  

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Trail Mix Cashew Butter

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Trail Mix Cashew Butter

After making a batch of fresh strawberry jam, there was a small, but noticeable, PB&J shaped hole in my heart.  Since I try to stick mostly to a Paleo diet, which does not include peanuts, I opted for cashew butter instead.

Making nut butters is the easiest thing in the world.  Throw the nuts in a food processor and wait.  The nuts naturally release oils that eventually make a spread.  But if you’re just way too excited like me, you can also cut the time down by adding in coconut oil.

With this nut butter I opted to add in a few extra “goodies” making this a trail mix cashew butter and a recipe I couldn’t wait to share!

 

Trail Mix Cashew Butter

3 cups Cashews

3 tbsp Coconut Oil

2 tbsp Cinnamon

½ cup Raisins

¼ cup Shredded Coconut

¼ cup Cacao Nibs

  1. Place the cashews and coconut oil in a food processor
  2. Blend until smooth
  3. Stir in the trail mix toppings (raisins, coconut, cacao nibs)

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Paleo Coffee Chocolate Chip Ice Cream

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Paleo Coffee Chocolate Chip Ice Cream

I can’t emphasize enough that eating clean does not have to equate to horrible sacrifice.  That includes ice cream!  I scream, you scream, Paleo screams for ice cream!

The base of ice cream is typically made with heavy cream, milk, sugar and egg.  So basically egg is the only thing Paleo- some major switches need to be made.  Rest assured, with the help of coconut and natural sugars, it’s actually very easy!

 

Paleo Coffee Ice Cream

27 fl oz. coconut milk

¼ cup coconut cream (you can buy this separately or skim it from the top of the coconut milk can)

½ cup maple syrup

½ cup coconut sugar

2 tbsp instant coffee

3 egg yolks

Toppings: Add any toppings such as dark chocolate chips, cookies, etc.  I used Cappello’s chocolate chip cookies

 

  1. Keep the ice cream mixing bowl in your freezer.  This is really important as it won’t become ice cream unless the bowl is as cold as possible
  2. In a sauce pot, combine all ingredients (except toppings) and continue stirring until mixture comes to a low boil
  3. Set the mixture aside and let cool completely
  4. When the mixture is completely cool, remove the ice cream mixing bowl from the freezer and assemble
  5. Slowly pour the mixture into the machine.  Make sure not to pour all the way to the top or it will overflow.  You may have some mixture left over
  6. Let churn for 15-20 minutes
  7. When the ice cream begins to resemble soft serve or frozen yogurt add in your toppings and let the ice cream machine thoroughly combine into the mixture for a couple minutes
  8. Place the ice cream mixture into the freezer to set

 

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Paleo "Fried" Rice

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Paleo "Fried" Rice

Ask and you shall receive.  My friend was craving fried rice and asked me to come up with recipe…so I did. 

This recipe is the EASIEST way to simplify and healthify takeout.  It takes less time to make than it would to even place your order on Seamless and costs way less.  Sounds pretty good to me!

Anything you’ve been trying to “healthify?”  Post in the comments below and I’ll come up with a recipe!

 

Trader Joes Paleo Fried Rice

*Note- I made this recipe entirely with fresh and frozen ingredients that can be found at Trader Joes – it’s cheap and delicious.  If they do not have riced cauliflower (it’s out of stock way too often because it’s so amazing), you can buy fresh or frozen cauliflower and place in the food processor until it is the consistency of rice.  Add the fresh cauliflower rice to a pan with mushrooms and peas and continue recipe as usual.

¼ bag riced cauliflower or head of cauliflower pulsed in food processor

¼ cup frozen (or fresh) mushrooms

¼ cup frozen peas

3 eggs scrambled

2 scallions chopped

1 tbsp cilantro chopped

1 tbsp rice wine or umi plum vinegar

2 tbsp tamari or gluten free soy sauce

season with salt and pepper

*optional- siracha

  1. Pour the riced cauliflower, frozen mushrooms, and peas into a microwave safe bowl
  2. Microwave for 3 minutes.  Stir and then microwave for 1 more minute
  3. While the vegetables are in the microwave, scramble 3 eggs in a nonstick pan
  4. When the vegetables are done, add the scrambled eggs and chopped scallions to the “rice”
  5. Pour in the sauce and stir to combine

 

 

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Tandoori Chicken and Cauliflower Rice

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Tandoori Chicken and Cauliflower Rice

If you live in NYC you must check out Inday Kitchen.  They serve fast-casual, healthy, Indian-inspired food.  Their motto?  “Good karma served daily.”

Their signature menu item is the “no rice” base.  You don’t have to decide between eating delicious, exciting food, and eating healthy.  I absolutely loved it and wanted to recreate it at home. 

 

Chicken Tandoori with Cauliflower Rice

 

1 lb boneless, skinless chicken breast

½ head cauliflower

1 cup Shredded carrots (rainbow carrots for color if available)

1 can light coconut milk

½ tsp oregano

1 tsp cumin

1 tsp turmeric

1 tsp smoked paprika

1 tsp curry powder

Pinch cayenne

Salt & Pepper

Optional- tbsp. cilantro and 2 scallions to top

 

  1. Dice the chicken into bite sized pieces
  2. Marinate the chicken in coconut milk and all of the listed spices
  3. While this marinates, shred the cauliflower either with a cheese grater or food processor, until it resembles the consistency and size of rice
  4. Chop the rainbow carrots into small pieces also resembling rice
  5. Mix the cauliflower and rainbow carrot rice together
  6. On medium heat, cook the chicken and the marinade in a large pan
  7. In 5-7 minutes the chicken will be cooked through and marinade slightly reduced
  8. Add the cauliflower and carrot rice to the chicken
  9. Chop cilantro and scallions to top

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Almond Crusted Chicken Fingers & Avocado Dipping Sauce

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Almond Crusted Chicken Fingers & Avocado Dipping Sauce

I recently shared my recipe for Homemade Almond Milk, which I loved making.  Only problem was, your left with a TON of almond meal.  I wasn’t about to throw it away because that’s the opposite of cost effective and there are so many uses for almond meal and almond flour. 

Instead I laid it out on a baking sheet and baked at 350 until it was completely dry (even after draining the liquid the almonds retain some water so this is an important step).  I saved half for almond flour, which I’ll use in cookies, banana bread, etc.  I seasoned the other half and made chicken fingers!  3 cups of almonds turned into almond milk, almond flour, and almond crusted chicken fingers.  Now THAT’S cost effective….and yummy!

 

Almond Crusted Chicken Fingers with Avocado Dipping Sauce

 

For the Chicken Fingers

1 cup Almond meal

2 tbsp salt

1 tbsp cumin

½ tbsp garlic powder

1 tsp cayenne

 2 eggs

1 lb. boneless, skinless chicken breast

 

For the Avocado Dipping Sauce:

1 avocado

Juice of ½ lemon

1 tbsp Dijon mustard

handful of parsley, roughly chopped

¼ olive oil or until desired consistency for dipping

 

  1. Preheat the oven to 375 degrees
  2. Line a baking shit with tin foil or place a wire rack on top of baking sheet if available
  3. In a shallow dish or plate, add the seasoning to the almond milk and mix to combine
  4. In a small bowl whisk 2 eggs
  5. 5.    Cut the chicken breast into strips
  6. Dip each strip first in the egg mixture and then coat completely with the almond meal mixture
  7. Place the strips on the baking dish and bake for 9-11 minutes or until outside is crispy and middle is fully cooked through
  8. While the chicken fingers are baking, place all of the avocado dipping sauce ingredients in a food processor or blender.
  9. Mix until fully combined
  10. Remove the chicken fingers from the oven and let cool slightly
  11. Dip and devour! 

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Homemade Almond Milk

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Homemade Almond Milk

I know, I know, making milk seems rather Amish.   I would probably be judging me too.  But I recently read this article and was surprised to find that there were several ingredients listed in my favorite almond milks that I can’t even pronounce.  Additionally there are claims that these store-bought almond milks contain less than 2% almonds! 

Whether that’s true or not (case is still out for ruling), it’s easy enough to make so I figured I’d give it a shot.  Turns out I loved the results and enjoyed making it any flavor I want.

 

Almond Milk

3 Cups Almonds

1 nut bag or 2 cheese cloths

Optional- Flavor the milk with cinnamon, vanilla bean, dates, etc.

 

  1. In a large bowl, cover the almonds with approximately 3 cups of water or enough water to cover the almonds by an inch
  2. Soak the almonds for 6 hours or overnight
  3. After soaking, strain the almonds.  You will need to use fresh water to blend otherwise it changes how you digest the almond milk
  4. Place the soaked and strained almonds in a blender and cover with fresh water (again approximately 3 cups)
  5. Blend until the almonds are completely ground and the liquid is white (resembling the color of almond milk)
  6. Hold the nut bag or double-layered cheese cloth over a large bowl or measuring cup
  7. Pour the almond mixture into the nut bag and the liquid will strain through.  Lightly squeeze it until all of the liquid is released.  You will be left with slightly damp meal in the nut bag.  Save this!  You can toast and dry out to make almond flour, add to smoothies, etc.

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Kale Stem Pesto

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Kale Stem Pesto

Food waste is a hot-topic within the health and wellness community.  Sadly, a lot of food is regularly thrown away because people don’t know the proper cooking applications to make it into something not only edible, but also delicious.

Chef Dan Barber coined the term root to frond cooking, which is “turning ingredients that we don’t think of as edible, into something that’s coveted.”  Root to frond is the practice of using the WHOLE plant (stalks, tops, peels, you name it). 

Most of us are guilty of food waste. Not because we’re trying to be irresponsible with our food, but there is simply a lack of knowledge.  It wasn’t until my culinary nutrition course at the Natural Gourmet Institute, that I became aware of this issue.  Here are a few suggested cooking techniques for the food parts most commonly discarded.

I had no idea that kale stems were not destined for the garbage!  Now realizing how much kale I eat, I know I created a ton of waste over the years.  Well I am trying to make up for it now by sharing this kale stem pesto recipe with all of you!

I’ve used this kale stem pesto as a“pasta” sauce on spaghetti squash or zoodles, or massaged into a kale salad.  It’s really versatile!

 

Kale Stem Pesto

1 cup chopped kale stems

½ cup kale leaves (these can also be greens that you would normally discard such as wilted kale leaves)

½ pine nuts

¼ cup olive oil

2 tbsp water

salt and pepper totaste

 

  1. Add the kale, kale stems and pine nuts to a food processor.
  2. While grinding in the food processor, slowly add the olive oil and water
  3. Once combined add salt and pepper to tast

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Hail to the Kale

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Hail to the Kale

Amen Beyonce, Amen!  I’ve said it before and I’ll say it again.  I LOVE kale. 

Kale is extremely fibrous.  Why is this important?  Well first, the obvious, fiber is awesome!  Fibrous foods take longer to digest and therefore keep you fuller longer.  Second, kale can be massaged (think kale at a spa) ahead of time, which makes for the perfect make-ahead meal.
 
Massaging kale helps to break down its tough cellulose structure, making kale more palatable, less bitter, and easy to digest.  My preferred massage method?  Give the kale a good rubdown with your salad dressing.  Combining two steps into one.
 
Below is a super simple salad vinaigrette that will help break down the kale.  If you’re not a huge kale fan, I highly recommend you try out this technique!

Kale Salad Vinaigrette

2 tbsp olive oil
2 tbsp lemon juice
1 tsbp dijon mustard
1 tsbp sherry vinegar
salt and black pepper to taste

  1. Whisk all ingredients together
  2. Pour vinaigrette onto kale and massage together for a few minutes

 
 

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Creamy Cauliflower Soup

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Creamy Cauliflower Soup

This is one of my cold-weather favorites.  It tastes creamy and truffle-y (I know that’s not an adjective but it should be)!   The best part?  This decadent soup takes no more than 15 minutes start-to-finish!   I mean really, what’s better than a super healthy recipe that tastes so indulgent? 

As the weather gets colder, my social calendar comes to a screeching halt (voluntarily of course).  I hate the cold; I’m basically allergic to it.  As a result, I stay inside, cook soup, and watch Netflix.  Not so bad right?

This soup is perfect for batch cooking.  One head of cauliflower goes a long way!  This is my go-to Sunday recipe that won’t cock-block my Netflix binging and can still carry me through several lunches at work. 

If you’re in a pinch for lunch and dinner, give this super simple recipe a try!

 

Creamy Cauliflower Soup

Half head of cauliflower or 2 packages pre-cut cauliflower

Chicken Stock to cover

Salt and Pepper to taste

1 sprig chopped rosemary

1 sprig thyme

1 tsp truffle oil

*Optional- truffle Marcona almonds (Trader Joe’s_

  1. Place the cauliflower in a saucepot.  Add chicken stock to completely cover the cauliflower
  2. Bring the chicken stock and cauliflower to a boil
  3. Boil for 10 minutes or until cauliflower is fork tender
  4. Using a slotted spoon, place the cauliflower in a food processor with salt and pepper, rosemary, and thyme.  You will most likely have to do this in batches, depending on the size of your food processor.  With each batch of strained cauliflower, add 1 ladle of the chicken stock that the cauliflower was cooked in, into the food processor.  
  5. Puree until it is a creamy soup consistency
  6. Drizzle with truffle oil and top with truffle Marcona almonds

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Butternut Squash Soup

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Butternut Squash Soup

Butternut squash soup is comfort food for me.  For starters, it is warm, creamy and delicious.  The soup is very simple, yet it’s flavor profile is somewhat complex.  It’s a wonderful combination of sweet, spicy and savory.

This soup also reminds me of my mom.  She used to make the BEST butternut squash soup.  My brother and I would both call from college, asking for her recipe so we could try and mimic the comforting taste of home.

I’ve adapted her recipe for our busy lives.  Requiring minimal ingredients and steps, this is a simplified version of my mom’s famous recipe.  After all, I have to be true to the name, Made SIMPLE.  Now that I’ve simplified this recipe for you, there’s no excuse not to make it and enjoy a healthy and nutrient dense dish!

 

Butternut Squash Soup

 1 butternut squash, peeled, de-seeded and chopped, you can also buy one package of pre-chopped butternut squash

1 apple chopped

2 tbsp coconut oil

2 tsp red pepper flakes

½ tsp cayenne

2 tsp cinnamon

1 cup chicken stock

salt and pepper to taste

 

  1. Preheat the oven to 425 degrees
  2. Place the chopped butternut squash and apple on a baking sheet
  3. Drizzle with coconut oil, red pepper flakes, cinnamon, salt and peper
  4. Toss to coat evenly
  5. Roast the squash until fork tender, about 15 minutes
  6. Place the butternut squash, cayenne and cinnamon in food processor and add chicken stock.  Puree until creamy

 

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