Coconut Curry Cauliflower Soup with Ramen

Just.

YUM.

This soup is deeply nourishing and satisfying and originally went without the ramen noodles, but we’ve just decided that it’s better with! You could easily bulk up this soup with some cooked chicken or baked tofu, but we love it just the way it is. This makes an easy, nourishing weeknight meal, that will likely provide you with lunch or dinner a few times over.

Cooking Tip:

SLOW AND LOW IS THE WAY TO GO!
I see a lot of folks these days opting for the Instapot or an Air-Fryer because of the huge upside of convenience. While I do truly understand the demand for quick meal delivery, nutritionally speaking, these are not good options for nutrient value. Both methods are quick cooking and use high heat, having some pretty grave detrimental effects on the nutritional quality of your food and your health long term.

Health Detriments of High-Heat Cooking:

• Cooking food at high temperatures changes its chemical structure, producing toxic products called NFCs, such as trans-fatty acids (TFAs) and advanced glycation end-products (AGEs), both of which damage blood vessels and can contribute to high blood pressure and hardening of the arteries

• Advanced Glycation End Products (AGE’s) are a culprit in many disease processes, such as degenerative eye diseases & cataracts, diabetes, heart disease, stroke, renal disease, aging and Alzheimer’s disease

• Excessive glycosylation leads to impaired bodily functions, decreased immune function, increased autoimmune disease, diabetes, and increased free radical damage throughout the body, thus increased Cancer risk

• High heat cooking destroys 30 - 50% of mineral value and 90 - 100% of enzymes, which are needed for all metabolic activity in the body

• Proteins become coagulated, making them less accessible and usable for the body, impacting the body’s ability to break them down and, thus, damaging the digestive system

Coconut Curry Cauliflower Soup

Serves 6-8
3 Tbsp coconut oil
1 large onion, diced

1 tsp salt

4 cloves garlic, minced

2 Tbsp fresh ginger, minced

1/2 a hot pepper, seeds removed and minced (optional)

3 cups chopped cauliflower (about 1 medium)

2 celery stalks, diced
4 cups sliced shiitake mushrooms
1 red pepper, thinly sliced
1 stalk fresh lemongrass, minced, or 1 Tbsp lemongrass paste
4 cups vegetable broth/stock
2 Tbsp red curry paste

1 can of full fat coconut milk
2 blocks of gluten-free ramen noodles
2 Tbsp tamari
1 Tbsp toasted sesame oil

1 Tbsp maple syrup
Juice of 1 lime
1 bunch cilantro
Salt and fresh pepper to taste

• Heat coconut oil in a large pot on medium. Add the onions and cook until lightly softened. Add salt, garlic, ginger, and saute another few minutes. Add celery, cauliflower, mushrooms and peppers and sauté until vegetables are slightly softened (10 mins). 


• Heat your broth in a medium pot and whisk in the curry paste.

• Add the curried broth, coconut milk, and lemongrass. 


• Bring the soup to a boil and then simmer on low, covered, for 15 mins 
or until the vegetables are tender. 


• Add your blocks of ramen and simmer another 8 - 10 minutes, stirring with a fork to separate the noodles.

• Add the tamari, toasted sesame oil, maple syrup, and lime juice. Season with salt and pepper to taste. Stir in 
chopped cilantro and serve. 


ENJOY ♡
If you make this recipe, please let me know in the comments below how much you loved it or what you did differently!

References:
High Heat Cooking & Cardiovascular Disease

Unwanted Health Consequences of High Heat Cooking

Health Dangers of High Heat Cooking

Easy Veggie Noodle Soup

Inspired by the hungry teen boys that are often at our table after snowy adventure days, here is a soup that is nurturing and filling, AND quick & easy in a “use up whatever I have” kinda way. And the kids gobble it back 😊
What will differentiate one pot of this soup from another is the BROTH. I had some bone broth on hand from a crock pot chicken that had brewed for about 2 days, so the broth was dense with flavour and digestive supportive minerals. But a good veggie broth will do just as well here too. Either use a high quality stock cube or brew your own stock with your sad looking veggies that don’t quite make the cut for freshness anymore - be sure to add loads of onions, garlic, ginger, and herbs and spices for a beautiful flavour profile.
Noter: If you live in the Kootenays, try my friend Jen Gawne’s most amazing handmade broths: she offers bone & meat-free broths that are really delicious and bountiful in nutrients.

I’ve discovered that the simple soups are just as popular and joyful as the more complicated ones, and that offering both out to the Universe of varying chefs, of all kinds of skill levels, is an advantage. We all have differing comfort levels and time allowances, and for some, spending time in the kitchen isn’t a priority. I get that. I enjoy inspiring those that are maybe a bit less motivated to branch out their inner culinary adventurer and try something different, especially if it won’t cost them too much time (or $$) 😉

Easy Veggie Noodle Soup

Makes 6-8 Servings
3 Tbsp coconut oil
1 large onion
5 cloves garlic, minced
1 heaping Tbsp fresh ginger, minced
2 medium carrots, diced
2 stalks celery, diced
2 medium potatoes, diced (skin on)
1 tsp salt
1 tsp EACH thyme, onion powder, & garlic powder
1/2 tsp rosemary
6 cups high quality veggie broth or bone broth
Noodles (I used 4 cups dry sprouted quinoa rotini)
Juice of 1 large lemon
Fresh parsley
Salt & pepper to taste

• In a large soup pot, heat oil over medium heat and add onions. Saute until just becoming transparent, then add in garlic, ginger, veggies, and spices. Stir and saute several minutes until vegetables soften slightly.

• Pour broth/stock over vegetables and bring to a boil, reduce and simmer for about 20 minutes or until veggies are tender. Meanwhile, cook your noodles as directed in a separate pot (you can throw your noodles right into the soup, but I find that it makes the soup very starchy), drain & rinse.

• Add cooked noodles and lemon juice and adjust seasoning on your soup to please your palate. Serve with fresh parsley.

ENJOY THIS SOUP! Adjust it however you feel - add in some chopped kale or spinach, add cooked chicken or tofu, swap out some veggies for others you have on hand, and/or serve it with fresh bread or shredded cheese (vegan or not). If you make it, please leave me a comment and let me know how it goes! SOUP’S ON!

Cozy Winter Lentil Stew

This here stew may seem like an unexciting bowl of mush, but you’d be better off giving her a chance, I assure you! Hearty & wholesome, packed with protein & nutrients, this bowl of yum is full-flavoured, satiating, easy on the belly, and will feed an army of eaters (or you, many times over 😉).

I LOVE a good, hearty lentil stew, it is so nourishing to the body, the digestive system, the blood sugar, and truly warming to the soul. This stew is an absolute hit at my house, it smells like pure comfort, and is full of soothing wintry flavours. I find the lentil to be a particularly grounding food, offering earthy notes and feelings of stability and connectedness to the earth, nature, and to our calmer selves. Those who struggle with anxiety, overwhelm, nervousness, or trouble focusing, may benefit from including more earthy and grounding foods in the die - other grounding foods to look for: mushrooms, nuts, seeds, legumes, beans, & root vegetables.

One note about this stew is that it really needs a decent amount of time to stew on the stovetop at a simmer, it does not like to be rushed - this is what will make it taste the best and offer the best consistency. Alternatively, you could throw all the ingredients into your slow cooker and cook it on low for 4 - 5 hours. Slow and low is the best way to cook a stew to optimize nutrient value, so I recommend that style over an instant pot, but make it however works for you.
Also, do not forget to soak those lentils the night before. Soaking beans and legumes overnight will increase their nutrient absorbability and value, reduce digestive discomfort as well as phytate, protease inhibitor, lectin, and tanin content, maximizing their nourishment and value to the body overall. Yes!

Cozy Winter Lentil Stew

1 large onion, diced
3 Tbsp coconut oil
1 1/2 tsp salt
4-6 cloves garlic, minced
2 tsp minced fresh rosemary
2 tsp minced fresh thyme
1 1/2 tsp garlic powder
Lots of fresh pepper
2 carrots, peeled and diced
2 stalks of celery, diced
3 medium potatoes, diced in 1/2” cubes
1 cup french lentils, soaked overnight, then rinsed
4 cups vegetable stock
1 - 28oz can fire roasted tomatoes, with juices
1 - 2” piece kombu seaweed
2 bay leaves
1 bunch kale, stemmed and chopped
Juice of 1 lemon
More salt and pepper as needed

• In a large soup pot, heat onions and coconut oil to a medium - high heat and saute several minutes. Add salt and spices, carrots, celery, and potatoes, and stir and saute another several minutes until vegetables soften slightly and the flavours begin to come together.

• Add lentils, vegetable stock, tomatoes, kombu, and bay leaves, and bring to a boil. Reduce heat to a simmer and cook at a low-medium for 40 - 50 minutes, stirring occasionally.

• Once vegetables are cooked, add kale and lemon juice, stir, and simmer another 10 - 15 minutes, adjusting flavours as needed. Remember that the flavours will intensify over the next day or so, and, although delicious on day 1, stews are often better on day 2 or 3.

• Serve this stew with a dollop of coconut kefir, if you have it, or some thick greek yogourt, and a sprinkle of parsley for colour. Enjoy with a chunk of fresh bread or toast smeared in coconut oil. YUM!

  If you make this stew, PLEASE let me know how it turned out for you and if you made any adjustments. I love to hear how others are enjoying my recipes!
  May you nourish your heart & nurture your soul with this cozy bowl of warmth ♥️

  If you love this recipe, you’re sure to love my Comforting Lentil Stew also, laced with the warmth of curry - YUM!
  
  

Creamy Wild Mushroom Soup

It is such an amazing thing to be able to walk into the forest, just a few steps from our door, and find funky edibles to create with and use to feed my family. This soup was inspired a while back, by a bountiful harvest of Honey mushrooms. I’ve made it many times since, with a mix of different wild mushrooms: morels, honeys, and just recently with some Conifer Bear’s Head (a weird looking one!). I’ve also made this soup during the winter months with some of our dried wild mushrooms and even with some store bought brown mushrooms & shiitakes. So if mushroom foraging isn’t your thing, or mushrooms don’t grow wild where you are, you can still make a mushroomy version of this soup that will taste amazing and nourish the soul 😋

A few great reasons to go mushroom hunting:

• Time in nature is fun & relaxing & good for your nervous system

• Wild mushrooms are high in protein, fibre, selenium, and one of the few natural food sources of vitamin D, which makes them a strong immune support

• They can help defend against cancer by protecting our cells against damage

• Cooking with wild mushrooms encourages experimentation & connection to your food, which is healing for the soul and promotes a positive relationship with food & body

• They are super tasty little guys

Note: Before adventuring out into the forest, remember to know what you are picking and learn about wild mushroom foraging or pick with a smarty pants who knows!

Creamy Wild Mushroom Soup

Makes 5-6 Servings
3 Tbsp coconut oil

1 large onion, finely diced

1 1/2 tsp sea salt

8 cloves garlic, minced

5 1/2 cups mixed wild mushrooms, sliced (honeys, shiitake, morel, brown, etc.)
2 Tbsp fresh thyme, packed
1/2 tsp fresh ground black pepper

3 cups high quality vegetable broth, preferably homemade

1 can full fat coconut milk


• In a large soup pot over medium high, heat coconut oil. 
 Add the onion and salt and saute until gently softened.

• Add the garlic, mushrooms, fresh thyme, and season liberally with pepper. Saute until mushrooms soften and flavours blend, this will take a good 15 minutes.

• Pour in the vegetable broth and coconut milk, bring to a boil, then reduce heat to a simmer and simmer low-medium for 20 - 25 minutes until mushrooms are well cooked, stirring occasionally. Adjust seasonings if needed (we like a lot of fresh pepper 😊 ). Remove from heat.

• With an immersion blender, blend soup until desired consistency is reached. You may also choose to transfer the soup to your blender and blend until creamy. Reheat gently. Soup will keep for 4-5 days in the fridge and also freezes well.

If you make this soup, be sure to comment below and let us know how it turned out!
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Green Curry Soup with Sesame Tofu

Warming to the soul, gentle on the belly, and all around satisfying, this is a soup that is incredibly versatile in that you can throw in any veggies you have lying around, serve with soaked brown rice for the big eaters (did I say teenager?) or swap in chicken for tofu, if that’s your fancy.
I find this recipe quick & easy because these are all ingredients that I mostly have in the house, so long as I have about a 25 minute window to get dinner on the table, this soup can make that happen!

But first, a quick word on Tofu…

A while back, we were a bit scared off of soy in the health industry due to its phytoestrogen content. Phytoestrogens are plant compounds and dietary estrogens that can only be consumed through food sources. Due to increases in hormone dysfunction and estrogen dominance issues in both men and women, there have been concerns about the regular consumption of phytoestrogens and their affect on thyroid function, reproductive development, and breast cancer risk. Like so many foods, the consumption of estrogen containing foods is problematic for some and beneficial for others.
As with all fluctuations in nutritional information, is it always important to do what is right for you, as an individual, with differing preferences, needs, history, and health struggles. If consuming estrogen of any kind is problematic for you, likely it is safest to steer clear. For many others, consuming tofu as part of a balanced, plant-based diet, can be health promoting.

Why consuming Tofu could be beneficial:

Soy consumption may actually lower your risks for breast cancer:

“Estrogen has positive effects in some tissues and potentially negative effects in others. For example, high levels of estrogen can be good for the bones but can increase the likelihood of developing breast cancer. Ideally, you’d like what’s called a “selective estrogen receptor modulator” in your body that would have proestrogenic effects in some tissues and antiestrogenic effects in others.
Well, that’s what soy phytoestrogens appear to be. Soy seems to lower breast cancer risk, an antiestrogenic effect, but can also help reduce menopausal hot-flash symptoms, a proestrogenic effect. So, by eating soy, you may be able to enjoy the best of both worlds. “1

More good news:

”According to Marji McCullough, ScD, RD, strategic director of nutritional epidemiology for the American Cancer Society, epidemiologic studies that followed large populations of healthy women for many years either have shown no association between soy and breast cancer or a protective association from eating soy. Even breast cancer survivors may not need to worry. Three studies looking at women’s eating habits and other lifestyle factors after breast cancer found that, in the combined total of 9,000 breast cancer survivors studied, eating soy actually lowered the risk of breast cancer recurrence, even in women with estrogen receptor–positive tumors (although less so), and regardless of whether they were taking tamoxifen.”2

As with all foods that have been processed in any way, choosing the right kind makes all the difference!

• Choose organic & non-GMO

• Check the label for weird preservatives & added “flavours”

• Buy plain (I prefer firm) and marinate yourself - keep reading for a super delicious & versatile marinade

• Buy sprouted or fermented where possible - these will be more digestible & will make the nutrient value more accessible

My favourite, locally processed Tofu:

No, we are not affiliates, I just like their product and always love to support local as much as possible!

Ok, so now that you’ve expanded your knowledge base on tofu 🤓, you’ve earned the recipe!

Green Curry Soup with Sesame Tofu

For the Sesame Baked Tofu:

1 block of tofu drained (I like to slice it into 1/2 - 1” slabs and wrap it in a tea towel on a plate. Then I’ll put lots of weight on top to drain all the water out, usually a large stack of plates, and leave it to drain for an hour or so)
3 Tbsp wheat-free tamari
1.5 Tbsp sesame oil
Lots of fresh pepper

Cut drained tofu into small cubes and toss with all other ingredients in a medium bowl. Allow to marinade for roughly 1/2 an hour. Bake @ 350F for 35-40 minutes, stirring and flipping cubes occasionally, until browned and a bit crispy. Remove from oven and set aside.

For the Soup

1 large onion, diced
3 Tbsp coconut oil
1/2 tsp salt
1 Tbsp minced fresh ginger
3-4 cloves garlic, minced
1 1/2 cups chopped cauliflower
1 1/2 cups chopped broccoli
1 cup diced or thinly sliced red pepper
4 cups vegetable stock
1 can full fat organic coconut milk
3 Tbsp green curry paste
1 Tbsp sesame oil
3 Tbsp wheat-free tamari
1 Tbsp maple syrup
Fresh pepper
1 recipe sesame baked tofu
2 large handfuls of chopped kale/swiss chard/spinach or a blend
Lime wedges for serving
Fresh cilantro for serving

• In a large soup pot, sauté onion with coconut oil and salt over medium heat until softened. Add ginger, garlic, and cauliflower, broccoli, & red pepper, and sauté another few minutes until fragrant.

• Add stock, coconut milk, curry paste, sesame oil, tamari, maple syrup and pepper, and stir well with a spatula to remove any clumps. Bring to a gentle boil, then reduce heat to low and allow to simmer for 20 - 30 minutes or until all vegetables are soft but not mushy.

• Add tofu and greens and allow greens to wilt and tofu to heat through. Serve with a squeeze of lime and fresh cilantro. You may wish to add a few scoops of rice, quinoa, or rice noodles for a larger, more dense meal. Enjoy!

If you make this soup, please let me know how it goes!! Better yet, take a most beautiful pic and post it on Instagram or Facebook and tag me 😋! I want to know if you are using my recipes!

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Resources:

1 - Greger, Michael, M.D., FACLM, “How Not To Die”, pg. 195
2 - Thalheimer, Judith C., RD, LDN, https://www.todaysdietitian.com/newarchives/040114p52.shtml

Comforting Lentil Stew

In times of endless change, the soul desires comfort: soothing, calming energy, warm baths and thick socks. We may crave grounding practices, getting our hands in the dirt, dancing bare foot; we may yearn for gentler sounds, mellow music and empty houses. Our cravings of comfort are natural and normal; our body and mind meshing with the ebb and flow of the seasons, the dynamics of changing weather and the rotation of the earth.

Our cravings for foods are no different. Warmer weather melds with garden veggies, leafy greens, cold juices, and fresh fruit; the colder air brings a desire for warmth in stews and soups, chilli and tea. Tune in to these cycles; tune in to your cravings. What does your body need? What does your soul need? What are your cravings trying to tell you?

Here is a stew to comfort you on a cold day; a day of change or uncertainty; a day of grief or despair; a day you desire to be nurtured. This stew is both hearty and gentle, simmered with healing foods and flavoured with subtle notes. Make this stew for a friend in need, a tuckered child, or for your own asking soul. Be soothed. Be satisfied.

I could eat this stew all day. Every day. I’m not kidding.

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Comforting Lentil Soup

Ingredients

• 2 Tbsp coconut oil

• 1 large onion, diced

• 1 1/2 tsp salt

• 4 cloves garlic, minced

• 1 Tbsp fresh ginger, minced

• 2 stalks celery, diced

• 2 carrots, peeled and diced

• 2 tsp cumin

• 1 1/2 tsp dried thyme

• 1 tsp turmeric

• 1/2 tsp freshly ground pepper

• 2 cups fresh tomatoes, diced

• 3/4 cup french lentils, soaked (4-6 hours) and rinsed

• 4 cups vegetable stock

• 1 can full fat coconut milk

• 3 cups Swiss chard, rinsed and chopped

• 1/4 cup fresh lemon juice

Instructions

1. In a large soup pot, melt coconut oil over medium heat. Add onions and salt and saute until softened. Add garlic, ginger, celery, carrots, and spices and stir for a few minutes until fragrant. Add tomatoes, lentils, stock, and coconut milk, and bring to a boil. Reduce heat and simmer for 25-35 minutes until vegetables are tender.

2. Add Swiss chard and lemon juice and simmer another 7-10 minutes until the chard is wilted and the flavours have blended. Adjust seasoning, as desired. Serve immediately, although, as with most stew, this will get better with a little age. Feel free to divide the stew amongst freezer safe containers and freeze some for an easy, nutrient-packed, weekday meal. Enjoy!

A note on lentils: Lentils are one of my favourite foods! They are earthy and grounding, high in soluble fibre, which makes them great for digestion and for maintaining stable blood sugars. They are a great source of plant-based protein and iron, and are supportive in proper energy production and metabolism function. Plus, they are tasty little guys and so satisfying for the belly!

Veggie Squash Chili

I am SO in love with this Chili!!
The crisp Fall air has officially moved in to our little nestled village and I’m craving warmth in every way.
This Veggie Squash Chili is so loaded with comfort: it’s full flavour & mellow spice, the fulfilling density of squash and black beans, and the complete satiating sensation that comes with a warming bowl of goodness on a dark October night! Best thing? My kid devours it with “umm’s” and “ohh’s” and requests for its presence in his lunch box. As a parent (and a Nutritionist), my feeling on this is = SLAM DUNK!

If in your previous life you’ve associated Chili with beef and grated cheddar cheese, I dare you to step away from your old ways and open yourself up to the Veggie Chili movement. Nothing is missing from this one, I kid you not! However, don’t forget to delight your taste buds with those tasty garnishes: fresh cilantro, avocado, cashew sour cream (if you like to go the distance  ), and definitely those toasted pumpkin seeds for a little crispy crunch!
Make this my way or change it up to suit your heart’s desires! But do let me know how you like it, if your family devoured it, and if you brightened someone’s day with it!

Nutritional Notes: Kabocha squash is loaded with Vitamin A (beta-carotene) known for its immune support, eye, skin & hair health, Vitamin C, plant-based iron, B vitamins & fibre. We love beans for their incredible protein power, fibre density, and benefits to cardiovascular health. Onions and garlic are amazing antioxidants, cancer fighters, and protectors against heart disease. And we are still crazy about Kale, no matter what they say, for its antioxidant properties, nutrient-density, Vitamin C, mineral dosage and heart protective capabilities!

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Veggie Squash Chili

Yield: 10-12

Ingredients

• 2 Tbsp coconut oil

• 1 medium red onion, chopped

• 1 small kabocha squash, cubed

• 1 large red bell pepper, chopped

• 2 medium carrots, chopped

• 2 ribs celery, chopped

• 1 tsp salt

• 6 cloves garlic, minced

• 2 Tbsp chili powder

• 2 tsp ground cumin

• 1 tsp coriander

• 1 ½ tsp smoked paprika

• 1 tsp dried oregano

• 1 large can (28 oz) diced tomatoes with juices

• 1 can (15 oz) black beans, drained and rinsed

• 1 can (15 oz) pinto beans, drained and rinsed

• 2 cups vegetable broth

• 1 bay leaf

• 1 bunch kale, washed, stemmed and chopped

• Juice of 1-2 limes

• Fresh pepper

• For Serving: Avocado, Cilantro, and Toasted Pumpkin Seeds

Instructions

1. In a large heavy-bottomed pot over medium heat, warm the coconut oil and onion and sauté until softened. Add the squash, onion, peppers, carrot, celery and salt. Stir to combine and then cook, stirring occasionally, until the vegetables are tender, about 7 to 10 minutes.

2. Add spices and cook until fragrant, stirring constantly, 3-5 minutes.

3. Add the tomatoes, beans, vegetable broth and bay leaf. Stir to combine and bring to a simmer. Maintain a gentle simmer for 30 minutes or until vegetables are tender. Stir in kale, cook another 10 minutes and then remove from heat

4. Before serving, add lime juice and fresh pepper, and adjust to taste. Serve with fresh avocado, cilantro or basil and toasted pumpkin seeds.

5. Note: Best on day 2 (or 3 or 4 or 5).

Love this Recipe? You might like this one too!

Roasted Tomato & Black Bean Soup

When I say easy, what I mean is: your hubby, your kids, your nanny, maybe even your poodle could make it, easy! Well, almost, anyways 😉 but you get the idea.

So, here you are: a minimal ingredient, week night soup, that’s been a surprise hit in our home for a few weeks now. Most of the ingredients are the kinds of things that I have on hand, which makes this soup particularly fantastic when it comes to the last minute, no-idea-what’s-for-dinner, gotta-pull-something-outta-your-hat-and-quick, kinda night. Just be sure to use roasted diced tomatoes (and yes, absolutely you can roast them yourself, you go getter, you!) and not plain diced tomatoes because the flavour will certainly be lacking.

We topped this soup off with some cubed avocado and fresh cilantro, but you are most free to be creative and turn that garnish scene into whatever your lovely heart desires. Just be sure to let me know how amazing it turned out!

Roasted Tomato & Black Bean Soup

Prep & Cook Time: 25 minutes
Makes 6-8 servings

Ingredients

3 Tbsp coconut oil
1 large onion, diced
4 cloves garlic, minced
1 tsp cumin
1/2 tsp coriander
1 tsp salt
Fresh pepper
1 can black beans, drained and rinsed (15oz)
1 can roasted diced tomatoes, with juices (28oz)
3 cups vegetable stock
1 bunch of kale, washed, stemmed and chopped
1 Avocado (optional, for serving)
Chopped fresh cilantro (optional, for serving)

• In a medium-large soup pot, over medium heat, melt coconut oil and add onions, stirring until softened. Add garlic, stirring until just softened. Add spices and stir just until fragrant.

• Add beans, tomatoes, and vegetable stock and reduce heat to a strong simmer. Cover with lid and allow to simmer 15-20 minutes until beans are tender.

• Stir in kale, reduce heat, and allow to wilt another 10 minutes. Adjust seasonings as needed.

As with most soups, this one gets better and better day after day!

Coconut Curry Butternut Soup

It’s a great time of year to use squash. They are abundant and satisfying, but are also nutrient-rich powerhouses. Butternut is one of my favourites! It is versatile, creamy, full-flavoured, and easy to work with. High in Vitamin C, iron, potassium, magnesium, and bursting with beta-carotene, this starch is low on the Glycemic Index and wonderful for hungry littles, growing teens, and adults needing something satiating.

This recipe is simple, quick, and just real yummy!

This soup is so flavourful, you needn’t add anything extra!

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Coconut Curry Butternut Squash Soup

Ingredients

• 2 cups butternut squash, peeled and cubed

• 1 large onion, chopped

• 3 Tbsp coconut oil

• 1 Tbsp minced garlic

• 1 Tbsp minced ginger

• 2 cups veggie broth

• 1 apple, peeled and cubed

• ½ tsp cumin

• 1 tsp curry powder

• ½ tsp cinnamon

• pinch salt

• 1 can coconut milk

Instructions

1. Preheat oven to 400F. Toss squash with 1 Tbsp coconut oil and season with salt and pepper. Roast for 15minutes or until just tender.

2. Heat remaining oil on medium-low, in a large soup pot. Add onion. Saute until soft and translucent. Add garlic and ginger and stir until fragrant.

3. Add veggie broth, apple, cooked squash and remaining spices, and simmer 10minutes or until squash is soft. Add coconut milk and stir.

4. Remove from heat and puree in blender. Return to stove and heat through. Enjoy!

Creamy Roasted Red Pepper & Tomato Soup

On a dark and stormy night, with the first fallings of snow, the candles were lit and the soup pot was a calling.
This soup created a buzzing of mmmm’s and ahhhh’s and this creative chef did a little slippered happy dance around the kitchen when it was finally time for the final reveal!
Great for a Sunday afternoon, when you’re in the house putzing about, or a weekday meal, this soup will fill the house with sultry aromas of roasting garlic and red peppers, and satisfy your desire for a creamy soup without the addition of dairy.

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Creamy Roasted Red Pepper & Tomato Soup

Prep Time: 20 minutes

Cook Time: 1 hour, 15 minutes

Total Time: 1 hour, 35 minutes

Category: Soup, Appetizer, Lunch, Dinner

Cuisine: Vegan, Real food, Nutrient-dense, Vegetarian

Serving Size: 6-8 servings

Ingredients

• 2 red peppers

• 2 heads of garlic

• 2 Tbsp melted coconut oil for roasting + 3 Tbsp for soup

• Salt & Pepper

• 1 cup cashews, soaked overnight and rinsed

• 2 cups vegetable stock or bone broth

• 1 onion, diced

• 4 cloves garlic, minced

• 1 tsp salt

• 1 28 oz can diced organic tomatoes

• 1 tsp basil

• 1/2 tsp thyme

• Fresh pepper to taste

Instructions

1. Preheat oven to 400F. Cut red peppers in half and place skin side up on a lined baking tray. Drizzle with coconut oil and season with salt & pepper. Cut tops off garlic bulbs. Drizzle with coconut oil, season with salt & pepper and wrap in aluminum foil. Roast peppers and garlic for 35-45 minutes until nicely soft and skin on peppers begins to bubble. Remove from heat and set aside to cool slightly.

2. Meanwhile, in a large soup pot, melt coconut oil and add onions, and stir until softened, about 5 minutes. Add garlic and salt and stir for another 2 minutes or until fragrant. Add diced tomatoes and spices.

3. In your blender, combine cooled peppers and roasted garlic cloves (just squeeze them out from the whole bulb), cashews, and stock. Blend until smooth.

4. Add cashew blend to your soup pot. Bring to a gentle boil and then reduce heat to low and simmer for 15-20 minutes. Adjust seasoning to your desired taste.

5. Serve with drizzled coconut cream, your favourite crackers, kamut toast, or straight up. Delicious every way!

I hope you enjoy this soup as much as we have in our house! This one has quickly been added to the home staples and soup repertoire, and is perfect for the onset of this wintry beauty!

Balsamic Tomato Lentil Soup

The onset of wintry days beckon a healing pot on the stove and this soup is a front runner in nutrient density, protein power, and broth soothing satisfaction. And also, so very simple & easy!

A twist on a warming tomato lentil combination, this soup will satisfy both your tastebuds and your hungry belly. It is best served on the second day, once the flavours have been given some time to settle and merge together, and with a hunk of fresh spelt bread from the neighbourhood baker (thank you Ymir Bakery!).

And those lentils? I love me some lentils! Not only are these little beauties packed with protein, but they are loaded with nutrition and so good for the digestive tract. Be sure to soak them overnight before using, this simple act will make those magnificent nutrients more bioavailable and give them a smoother sail down that GI tract👍

Health Benefits of Lentils:

• They’re full of polyphenols: active compounds that fight against harmful agents in the body—everything from ultraviolet rays and radiation to heart disease and cancer. They are also beneficial in protecting against cardiovascular disease and diabetes.

• They’re super high in protein: 1 cup of lentils brings in a whopping 18gr of protein, which is a serious protein injection!

• They’re full of fiber: crucial for healthy digestion, balanced weight, and preventative in pretty well everything nasty: heart disease, cancer, diabetes, high cholesterol. Fiber is also helpful in maintaining proper gut bacteria, energy levels and regular detoxing.

• They are high in absorbable calcium: which not only makes them good for your bones, but also beneficial for your heart, muscles, nerves, and protective against heart disease, cancer, and high blood pressure.

• High in magnesium: also beneficial for healthy bones, magnesium is responsible for hundreds of biochemical reactions in the body. It may contribute to sleep balance, stress levels, mood, blood pressure, is anti-inflammatory, and helps to reduce insulin resistance.

Balsamic Tomato Lentil Soup

Prep Time: 10 minutes
Cook Time: 45 minutes
Total Time: 55 minutes
Category: Appetizer, Soup, Main Meal
Cuisine: Vegan, Real food, Nutrient-dense, Vegetarian
Serving Size: Serves 10

Ingredients

3 Tbsp coconut oil
1 large yellow onion, diced
1 1/2 tsp full mineral sea salt
4 cloves garlic, minced
2 medium carrots, diced
2 stalks celery, diced
2 tsp fresh thyme or 1 1/2 tsp dried
1/2 tsp dried basil
1 cup french lentils, soaked overnight and rinsed
1 28 oz can organic diced tomatoes (fire-roasted are best🍅)
6 cups homemade veggie broth, bone broth, or veggie soup stock
1/4 cup balsamic vinegar
1/4 tsp freshly ground black pepper
More salt, if desired
Serve with a drizzle of balsamic vinegar (optional)

Instructions

• In a large soup pot, heat coconut oil and onions over medium heat and saute until soft, translucent, and browning slightly.

• Add the carrots, celery, and garlic, and saute until slightly softened.

• Add the salt, thyme, and basil, and stir until fragrant.

• Add lentils, stir to coat (2 minutes), then add tomatoes and vegetable stock.

• Cover soup and bring to a boil. Reduce the heat to a gentle simmer and cook until lentils are tender, about 30-35 minutes. Add balsamic and pepper, and simmer low for another 5-10 minutes Adjust seasoning with more salt, pepper, or balsamic.

• Allow to cool, store overnight, gently reheat, and serve with a drizzle of balsamic.

This is one of my oldest recipes that a friend just reminded me of. We’ve just had it for dinner several times this week and it’s definitely better & better as it ages. I am reminded of the simplicity of some pots of soup and feeling grateful for this little gem.

If you make this soup, please leave me a note below and let me know how you enjoyed it or if you made any changes. I truly LOVE to hear your feedback!