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

Spaghetti Squash Italiano and Kale Slaw with Wild Rice (Vegan Eating)

Today marks the second day post Ultimate Reset. It’s amazing what eating clean (Vegan!) can do for the body. I truly feel amazing and plan to continue this healthy lifestyle. I have gained some amazing things about good foods, some I did not even know existed, thanks to the Beachody’s 21 Day Ultimate Reset! This experience has truly been an eyeopener and the most life changing experience. Be sure to check out my YouTube Videos

Today I prepped and prepared these fabulous meals for Lunch and Dinner. They both taste great!! Who needs dairy or meats?! LOVED the Spaghetti Squash Italiano!!! My favorite so far…

Kale Slaw:
2    cups chopped kale, stems removed
2    cups shredded green (or red) cabbage
¼   cup dried cranberries
1    tablespoon toasted pepitas (Spanish pumpkin seeds)

Pepita Dressing:
2      tablespoons toasted pepitas
2      tablespoons water
2-3   tablespoons lemon juice
1/3   cup extra virgin olive oil
1      tablespoon raw honey or maple syrup
1      tablespoon dijon mustard
pinch of sea salt
ground black pepper

Put all the dressing ingredients into a blender (or magic bullet) and blend until combined into a smooth and creamy consistency. Put chopped kale, cabbage, and cranberries into a large bowl. Pour the dressing over the salad and toss. Cover with plastic wrap and let chill in the refrigerator for at least 30 minutes. Right before serving, sprinkle the salad with the remaining toasted pepitas.

Nutrition Facts:
Serves 4
Kale Slaw-
Calories 60, Total Fat 1.5, Sat Fat 0g, Cholesterol.0g, Sodium 20g, Carbohydrate 12g, FIber 2g, Protein 2g
Creamy Pumpkin Seed Dressing-
Calories 220, Total Fat 21g, Sat Fat 3g, Cholesterol 0mg, SOdium 90mg, Carbohydrate 5g, Fiber 0g, Protein 2g

Spaghetti Squash Italiano:
1 4-pound spaghetti squash
1 Tablespoon Extra Virgin Olive Oil
2 Garlic Cloves,minced
1 cup finely chopped red onion
1/4 teaspoon crushed red pepper flakes
1/2 cup finely chopped baby Portobello mushrooms
1 cup chopped zucchini
2 teaspoons dried oregano
1 teaspoon dried basil
2 teaspoons red wine vinegar
1 28-oz can of fire roasted diced tomatoes
2 tablespoons nutritional yeast
1/2 teaspoon sea salt
Fresh ground black pepper

Preheat the oven to 375 degrees. Cut the squash length wise and remove the seeds. Place the squash in a large baking dish, cut side down. Add 1/2 inch of water to the dish. Bake for about 40 minutes or until the squash is fork tender. Remove from the oven and let it cook slightly. Using a fork, scrape out the spaghetti -like strands and discard the skins. Set the squash aside.

In the meantime, heat oil in a skillet and saute the garlic and red onion with red pepper flakes until the onions are soft and slightly caramelized.  Add the mushrooms, zucchini, oregano, basil, and vinegar. Stir to combine and cook for 5 minutes until the mushrooms cook down and the zucchini softens. Add the tomatoes,nutritional yeast,. salt, and pepper, and cook for about 7 minutes to let the tomatoes simmer and met with the other flavors. Serve over the top of the warm spaghetti squash.

Nutrition Facts:
Serves 6
Calories 170, Total Fat 4.5g, Saturated Fat 0.5g, sodium 550g, Carbohydrate 32g, Fiber 7g, Protein 5g

Recipe provided from Healthy Chef Agi G via Karma Chow.

Day 14 Ultimate Reset Recipes (Vegan)

Meals were great today. Plan did call for Kaboch squash soup..ick..if you read my post yesterday you’ll know I did not like it, so instead I had some leftover Hearty Vegetable Miso Soup. During the Reset you can replace any meal with another meal in the same week. I haven’t substituted much but this soup I did.

Breakfast was 2 cups of fruit. We had half an Asian pear, a small apple, some red grapes, and a few strawberries.

Lunch- Microgreen Salad w/ 1tbs nuts, 2 cups of Hearty Vegetable Soup

Dinner- Edemame and Roasted Corn Succcotash with Lemon Pepper Kale

LUNCH

MicroGreen Salad

Ingredients

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)

Directions

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. 2tbs of dressing optional such as  a vinaigrette

Nutrition

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

Hearty Vegetable Miso Soup

Ingredients

1 tsp. extra-virgin olive oil or safflower oil

2 Tbsp. finely chopped yellow onion

1 tsp. finely chopped garlic

1 small carrot, cut in thin diagonal slices

1 small celery stalk, cut in thin diagonal slices

½ tsp. peeled and finely grated ginger

2 cups water

¼ cup broccoli florets

2 Tbsp. chopped fresh green beans

¼ cup shredded Napa cabbage or bok choy

1 Tbsp. wakame seaweed

½ tsp. toasted sesame oil

1 Tbsp. sliced green onion

1 Tbsp. miso mixed with 2 Tbsp. hot water (add more miso, to taste)

Directions

Heat oil in soup pot on medium heat. Add onion, garlic, ginger, carrot, and celery and sauté for 5 minutes until fragrant. Add water and simmer on low for 20 minutes until veggies are tender. Add broccoli, beans, cabbage, and seaweed. Stir and simmer until tender but not overcooked; broccoli and beans should remain crisp. Remove from heat and add sesame oil, green onion, and miso mixture. Serves 1.

Nutrition

170 calories

8 g fat

1 g saturated fat

0 mg cholesterol

830 mg sodium

21 g carbohydrate

6 g fiber

5 g protein

511 mg potassium

DINNER

Edamame and Roasted Corn Succotash

Ingredients

¾ cup frozen edamame

½ cup frozen corn, cooked and drained

½ shallot, diced

½ red bell pepper, diced

¼ red onion, diced

1 Tbsp. rice vinegar

1 Tbsp. extra virgin olive oil

2 Tbsp. fresh lime juice

2 Tbsp. fresh cilantro

Himalayan salt and herbal seasoning (to taste)

Directions

Preheat oven to 400° F and arrange corn in single layer on baking sheet. Roast for 10 minutes, or until caramelized and beginning to brown but not harden. Remove and let cool. Meanwhile, bring water to a boil and cook edamame for 5 to 7 minutes. Drain and set aside. Sauté onion, shallot, and bell pepper in olive oil for 10 minutes or until soft.

Add corn and edamame to onion mixture; cook on medium for 5 minutes. Add vinegar and remove from heat. Stir in lime juice, cilantro, salt, and seasoning. Serves 1.

Nutrition

190 calories

15 g fat

2.5 g saturated fat

0 mg cholesterol

770 mg sodium

14 g carbohydrate

6 g fiber

5 g protein

732 mg potassium

Lemon Pepper Kale

Ingredients

1 medium bunch green kale

Juice of 1 lemon

1 Tbsp. extra virgin olive oil

Himalayan salt (to taste)

Fresh cracked black pepper (to taste)

Directions

Wash kale and remove stems and center ribs; cut into bite-sized pieces. Steam until bright green and tender, about 3 to 5 minutes. Toss with remaining ingredients. Serves 1.

Nutrition

170 calories

15 g fat

2 g saturated fat

0 mg cholesterol

170 mg sodium

10 g carbohydrate

3 g fiber

3 g protein

352 mg potassium

We also did our grocery shopping for Week 3, The Restore Phase. A little nervous to be going all vegetables and fruit but very excited to be on the last week of the Reset.

Be sure to checkout my video log at YouTube.com/amysnyder4

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

Ingredients

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)

Directions
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.

Nutrition
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

Ingredients
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)

Directions
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.

Nutrition
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..

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

Directions
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.

Nutrition
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