Dreamy Roasted Butternut Squash Soup! Vegan Living

Dreamy Roasted Butternut Squash Soup

I love the fall because squash is in season, and butternut is one of my faves! This soup is so good you will want to eat the whole pot
—that’s why I termed it “dreamy.” Top with some lightly toasted pumpkin seeds right before serving for presentation, crunch, and a little extra calcium and magnesium.

butternut squash soup karma

6-8 servings

1 large butternut squash, roasted

(this can be done a day before serving)

2 tablespoons olive oil or coconut oil

1 large shallot, diced small

½ large yellow sweet onion, diced

1-inch piece fresh ginger, peeled and grated

1 large garnet yam or sweet potato, peeled and cubed

2 stalks celery, diced

5 carrots, peeled and chopped

½ teaspoon cumin powder

4 cups vegetable broth

2 tablespoons agave nectar or maple syrup

Sea salt and pepper, to taste

1 teaspoon cinnamon

¼ teaspoon nutmeg

Pinch of cloves

1½ cups unsweetened almond milk or coconut milk

Toasted pumpkin seeds (for garnish)

Heat the oven to 400 degrees F. Cut squash in half lengthwise. Line a baking dish or cookie sheet with parchment paper and lightly coat with cooking spray (olive oil or coconut). Place the squash cut side down on the baking dish or sheet and poke holes in it with a sharp knife or fork, then spray squash with cooking spray. Bake for about 45 minutes or until the squash can be easily pierced with a fork. Take out of the oven and let it cool.

Heat the oil in a large pot over medium heat. Add the shallot, onion, and ginger, and sauté for about 3 minutes until soft and translucent. Add the yam, celery, and carrots. Sauté for a few minutes and then add the cumin powder, stirring to incorporate. Add the broth. Cover the pot and bring to a boil. Turn down the heat and simmer until the vegetables are tender, about 20 minutes.

While the soup is cooking, remove the seeds from the squash and discard. Scoop out the flesh from the skin and add to the pot, stirring to incorporate the squash with the other vegetables. Add a bit more broth if necessary. Cook for about 5 more minutes, then remove from the heat and add the agave nectar, salt and pepper, cinnamon, nutmeg, cloves, and the almond milk. Puree the soup using a hand blender or in batches in a regular blender. Serve garnished with toasted pumpkin seeds.

*Did You Know? Maple syrup is chock-full of vitamins and minerals. Make sure to buy grade B, which is the most nutritious and least processed. It’s a low-glycemic sweetener, so it won’t spike your blood sugar as fast as some other sweeteners.

Per Serving: Calories 170, Total Fat 4.5g, Saturated Fat 0.5g, Cholesterol 0mg, Sodium 260mg, Carbohydrate 32g, Fiber 5g, Protein 3g

Recipe from The Karma Chow Ultimate Cookbook by Melissa Costello. (HCI; October 2012; $18.95/Paperback: ISBN-13: 978-0757316333). http://www.hcibooks.com/.

Vegan Oatmeal Raising Cookie Recipe – Forks Over Knives Recipe

Vegan Oatmeal Raising Cookie Recipe – Forks Over Knives Recipe

Oatmeal Raisin Cookies Makes 24– Ingredients: 1/3 Cup Almond Butter (I used Maple Almond Butter) 1/4 Cup Unsweetened Apple Sauce 1/2 Cup Dry Sweetener (I used an additional 1/2 cup of applesauce instead) 1 teaspoon of pure vanilla extract 2/3 … Continue reading

Ultimate Reset Day 13 – Recipes (Vegan)

Oh what  a life it is of eating Vegan…Had a craving for Chicken last night..probably due to the fact that I cooked for the kids and used chicken for their burritos..silly me!

I have been quite tired these last few days. Oddly enough people recently are making it sound like I am doing something drastic and unhealthy..that I am tired because of restricted calories. Interesting because I am eating plenty of food. The problem is that America is so used to seeing junk in their diet that when someone eats entirely clean (green vegetables, whole grains, lots of raw vegetables) people are shocked to see it and assume you are doing some type of starvation diet. The Ultimate Reset is nothing like that. Yes I have lost weight, but that is not the main purpose of doing the reset. The Reset is restoring the body back to it’s “factory” settings by eliminating toxins that have built up in the body. These toxins come from the typical American lifestyle, bad eating, processed foods, and of course the ugly environment.  Doing a detox ever 3-6 months is HEALTHY and GOOD for the body. I haven’t felt this amazing my entire adult life! It has improved my mood, lowered my stress levels, has taught me to control my hunger, and has improved my relationship with my family..did I mention I CAN COOK! I prepare and cook all my meals from raw fresh foods. Prior to this I was using a lot of packaged/boxed products. Some may call me “crazy” but I call this Healthy.

Breakfast and Lunch was good today….now dinner, was not my favorite. The squash wasn’t bad, it was the Tahini that was just too much for me (mat be due to the fact that I overcooked it?!)


Breakfast: Avocado, Chickpeas, and Spinach!

Lunch: Meditteranean Roast Beets, MicroGreen Salad, Acovado

Mediterranean Roast Beets


1¾ cup beets, cut in ½-inch cubes
1½ tsp. extra virgin olive oil
1 Tbsp. finely chopped fresh parsley
1 Tbsp. fresh lemon juice
Himalayan salt and herbal seasoning (to taste)

Preheat oven to 400° F. Toss beet cubes with oil, salt, and seasoning. Spread in a single layer on baking sheet and roast for 45 minutes or until tender. Remove from oven and toss with lemon and parsley. Serve warm or chilled. Serves 1.

170 calories
7 g fat
1 g saturated fat
0 mg cholesterol
190 mg sodium
24 g carbohydrate
7 g fiber
4 g protein
810 mg potassium

Microgreen Salad

¼ cup shredded carrot
¼ cup chopped cucumber
¼ cup sliced red bell pepper
¼ cup sprouts (like radish, alfalfa, or broccoli)
¼ cup chopped tomato
¼ cup chopped jicama
Fresh herbs (like basil, cilantro, parsley, dill)
⅓ cup toasted seeds and nuts (like cashews, pecans, pumpkin seeds, or sunflower seeds)

In most produce sections, you can find bulk or bagged mixed baby greens, which may include lettuces, baby kale, mizuna, radicchio, etc. These are perfect. Dress salad using one (or all) of the dressing recipes in theSalad Dressing section. Serves 1.

270 calories
18 g fat
2.5 g saturated fat
0 mg cholesterol
135 mg sodium
25 g carbohydrate
4 g fiber
5 g protein
254 mg potassium

Dinner: Kabocha Squash with Garlic Tahini Filling

Kabocha Squast with garlic Tahini..

¼ kabocha squash, seeds removed
2 Tbsp. sesame tahini
1 tsp. miso paste
¼ tsp. finely chopped garlic
1 tsp. extra-virgin olive oil

Preheat oven to 400° F. Place squash on baking sheet lined with foil. Mix together tahini, miso, garlic, and oil and pour over squash; bake for 30 minutes or until squash is fork-tender. Serves 1.

270 calories
21 g fat
3 g saturated fat
0 mg cholesterol
170 mg sodium
18 g carbohydrate
3 g fiber
7 g protein
140 mg potassium


Detox Your Way Into Fall..with Kale!

Have you ever tried Kale? Kale is is low in Saturated Fat, and very low in Cholesterol. It is also a good source of Dietary Fiber, Protein, Thiamin, Riboflavin, Folate, Iron, Magnesium and Phosphorus, and a very good source of Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Calcium, Potassium, Copper and Manganese.

Dark leafy greens like kale boost chlorophyll levels in the digestive tract, helping with digestion; the veggie also supports healthy detoxifying functions of the liver, and puts an end to constipation. Clean eating, indeed!

Baked Kale Chips

Who knew detoxing could be so snack friendly? Light and nutty, baked kale chips make a healthy alternative to chips, and satisfy cravings for all things savory, salty, and crispy. Make kale chips work even harder for you by tossing them in curry powder; turmeric promotes healthy liver function, detoxifies the liver, and aids in digestion.

Green Detox Juice

While a liquid only diet is not the smart way to detox, including a nutrient-rich pressed juice into your routine has its benefits. Nutritionist Kimberly Snyder recommends her Glowing Green Smoothie to clients to “rejuvenate skin, fight aging, and increase energy;” she also recommends the juice as part of a healthy weight-loss program. Made up of about 70-percent green vegetables (and 30-percent fruit), this smoothie helps you eat far more kale than you ordinarily could.

Raw Kale and Brussels Sprouts Salad


Day 11! Ultimate Reset Meals

Day 11! Ultimate Reset Meals

Fresh Fruit For Breakfast Cucumber Tomato Salad Ingredients 1 English cucumber, half-peeled in alternating strips, sliced in thick half-moons ¼ small container ripe plum or cherry tomatoes, each cut in half 1 Tbsp. chopped red onion 2 Tbsp. red wine … Continue reading