Nutritious and so delicious!!
This soup is an autumn and Thanksgiving favourite at our house and this recipe was created by Marco! YUMMY!
Use organic celery and apple, if possible, as these foods are listed on the dirty dozen list and are higher in pesticides, so they are worth buying organic.
YIELD: 6 Servings
INGREDIENTS
1 tbsp. olive oil
1 small-med. onion, chopped
1 stalk celery, chopped
1 medium carrot, chopped
2-3 medium potatoes, cubed (sweet potatoes can be substituted)
1 small apple, chopped
1 medium butternut squash – peeled, seeded, and cubed
1 (32 fluid ounce)/900 ml carton organic chicken stock
1 sprig fresh rosemary, approx 3-4 inches (small sprig of rosemary converts to approx. 1/2 tsp. of dried); fresh is recommended.
½ tsp. coriander
Season with sea salt and freshly ground black pepper to taste
Optional: After cook time, add a pinch or 1/8 of chili flakes for those who love the heat!
Optional: Sprinkle with cinnamon upon serving
PREPARATION
Heat the olive oil over medium heat in a large pot.
Add the onion, celery, carrot, potatoes, apple and squash and cook for approx. 5 minutes, or until lightly browned.
Pour in enough of the chicken stock to cover vegetables and bring to a boil.
Reduce heat to low, cover pot, and simmer 40 minutes, or until all vegetables are tender. Add seasoning, salt and pepper to taste.
Allow to cool slightly before next step. Remove rosemary sprig.
Transfer the soup to a blender or food processor and purée until smooth.
Return to pot, and mix in any remaining stock to attain desired consistency, OR you can keep it in the pot and use an immersion blender.
If you prefer some texture in your soup, you can choose to mash the ingredients using a mashing tool instead of puréeing.
a Transform your ripe bananas to a scrumptious delicious bread when combined with pumpkin and host of other healthy ingredients! This bread is so moist and ultra delicious!
YIELD: 2 medium loaves – 8 slices ea.
INGREDIENTS:
1 large egg
1/2 cup packed brown, coconut or cane sugar (organic)
1/4 cup maple syrup – (you can choose to omit this if you want a less sweet bread)
1/2 cup butter or coconut oil
2 ripe bananas
1/2 cup pumpkin or butternut squash puree
1/3 cup milk of choice or kefir
1 ¾ whole wheat flour
1 tsp. cinnamon or pumpkin pie spice
1 tsp. baking soda
1 tsp. baking powder (aluminum free)
Optional: 1/2 cup pumpkin seeds or chopped pecans (reserve 1/4 for sprinkling over top of loaf or you could choose to sprinkle hemp hearts over top)
PREPARATION:
Combine wet ingredients together in a large bowl and whip together to combine well using a blender, mixer or whisk.
Add the dry ingredients to the wet and stir using a large mixing spoon to combine all ingredients together well.
Add the nuts, if using. Sprinkle with reserved nuts or hemp hearts.
Bake at 350 degrees Fahrenheit for approx. 20-30 min. – transfer to bottom oven rack for final 10 min. of baking. Remove when cooked through (a skewer or spaghetti piece inserted in the center comes out clean) and/or golden brown in colour.
Let cool slightly before slicing.
Say goodbye to all of the synthetics, artificial sugars and syrups
and say hello to my all natural
“Real Deal Pumpkin Spice Latte!”
Hemp hearts and real pumpkin are just a couple of the secret ingredients.
YIELD: 1 Serving
INGREDIENTS:
Double shot espresso – 2 oz. (*see brewing instructions tip below)
3/4 cup milk of choice (I used grass fed milk)
1 tbsp. pure, unsweetened pumpkin
1 tbsp. Greek yogurt (can be omitted, if preferred)
1 tbsp. maple syrup
1 tsp. pure vanilla extract
1/2 + 1/4 tsp. pumpkin pie spice (a blend of cinnamon, ginger, nutmeg, allspice, and cloves)
After blending, sprinkle with a dash of cinnamon and 1/2 tsp. *hemp hearts over top
PREPARATION:
Combine all ingredients together in a blender, with the ¼ tsp. pumpkin pie spice and ½ tsp. hemp hearts and whip together until smooth.
VARIATION: This latté can be served either as a hot or an iced latté by chilling the espresso or heating the milk ingredients and add them to the fresh, hot espresso.
*Hemp hearts are considered to be a healing, power food. They are the most concentrated and balanced source of proteins, essential fats, and vitamins in nature. Hemp hearts are vegan and gluten free and can provide you with a complete protein and a balanced ratio of omega-3 and omega-6 essential fatty acids. They contain many B vitamins, vitamins A, D and E, calcium, sodium, iron and dietary fiber. One tbsp. contains approx. 56 calories with 3 g of protein.
Some of the many benefits reported through studies include: increased energy, curbs cravings and helps control blood sugars, aids in digestion, lowers blood pressure and improves circulation, strengthens the immune system, etc.
Pumpkin spice time, woohoo! 🎃 If you love PUMPKIN SPICE, you must make these!! When we think of pumpkin spice, we instantly think of fall and have visions of pumpkins, Halloween, and all things nice! I have always loved to add pure pumpkin puree to my oatmeal, smoothies, etc. In this recipe, I incorporate pumpkin as well as pumpkin seeds to this irresistible Pumpkin Spice Performance Fuel Bites recipe, loaded with mega health and goodness! These are perfect as a pre or post-workout snack!💪
