Roasted Butternut Squash Soup

Happy New Year! In 2011 - as soon as I bought the immersion blender last February - I started experimenting with blended veggie soups. They're hearty, pretty easy to make (if you have a couple hours) and a delicious way to get your veggies in. I've made squash, asparagus, sweet potato, jerusalem artichoke, celery root etc. My friends Lindsey and Liz came over for dinner in December and raved about the butternut squash soup I'd made with dinner. Today, Lindsey came over to make some with me and learn how-to. So much fun! :)

Lindsey picked out some nice squash!

Here's my #1 soup tip: use the SAME base, every single time for fool-proof veggie soup broth: mirepoix (about equal amounts of carrots, onions and celery)+ garlic + salt. Cover it with 6-8 cups of water. After it cooks down for almost an hour, then add whatever vegetable(s) you choose and experiment with other herbs, spices and fats. Either blend or leave chunky.

Prep time: 20 min, Total time: approx 1.5 - 2 hours
Makes: 8+ servings

Roasted Butternut Squash Soup
Ingredients:

1 large butternut squash (3.5 - 4 lbs) halved and "guts" scooped out
1 medium yellow onion (diced)
3 medium stalks celery (diced)
3 medium sized carrots (diced)
2 cloves garlic (sliced or minced)
2 oz Organic Half-and-half or heavy cream (Optional)
Olive oil
Sea Salt
Pepper
Cumin
Nutmeg
Turmeric (Optional, but adds great color and is a wonderful anti-oxident)


Equipment:

Large cast-iron ceramic coated pot (or just a large spaghetti/soup pot)
Immersion blender or regular blender

Directions:

Preheat oven to 375. Prep all veggies. Heat your big pot to medium-high and add a tablespoon of olive oil.

Once the oil is hot, throw your mirepoix in and let it go, stirring occasionally, for several minutes. Once the veggies start steaming and smelling super fragrant and soft, add 1 tbsp sea salt, approx 1 tsp pepper, 1 tsp cumin and 1 tsp (optional) turmeric. Sautee for another 30 seconds or so while stirring. (We'll add the nutmeg in at the end.)

Mirepoix: the fancy french term for equal parts of carrots, celery and onion

Cover the veggies with about 4 times their volume in water. Turn to high and once it comes up to a boil, turn the heat down and let simmer.

Roast your squash for about 35 minutes, until you can easily stick a fork through the skin. Let cool about 20 min.

Scoop the squash out of the skin and add to the simmering soup base. Let cook together 15 minutes or so.

In goes the squash! The pretty yellow color at this point comes from turmeric.

With your blender or immersion blender (aka best $50 I've spent) and blend until smooth.

Linds giving the immersion blender a whirl

Add 1-2 tsp nutmeg (according to your preference) and add the cream. If you DON'T add cream, I suggest adding a bit of fat (a healthy cold-pressed oil like olive, coconut, grape seed, avocado or some organic butter) to balance out the flavor. Stir and turn heat off.

A spill on my shirt. Typical.

Serve hot. I served with a plate of super foods! We had: wild caught pink salmon, sauteed garlicky kale with lemon and smashed "creamsicle" (white and sweet mixed) potatoes. Delicious and probably one of the most balanced, nutritious plates you could ask for:


Highly anti-inflammatory and off the charts in vitamin A, C, K and B6. IT's a great source of protein, omega-3, calcium, selenium, potassium, magnesium, maganese, copper, etc. This meal is pretty much SMACK dab in the middle of balanced (fat, protein, carb) and very rich in vitamins and minerals.

I generally make a big pot of soup like this once a week on Sunday...that way we can enjoy it for lunch during the week. Pick a favorite veggie and try it!

A Rainbow of Hummus!

If you're like me, a Detroiter with a love of whole, delicious and flavorful food, you probably love hummus. It's one of my favorites to make. Simple ingredients, quick to make and nutritious. I do get bored with the traditional chickpea hummus, though. Over the past few years I've experimented with several varieties that share the same flavor and consistency profile of hummus, with a twist. Here are a few new favorites of mine:

Sweet Potato Hummus
{Makes 4 large (1/4 c) servings}

Ingredients:

3 medium sweet potatoes (around 1 lb)
1 large garlic clove
3 tbsp tahini paste (purchase at an ethnic store for the best price!)
1 tbsp olive oil
1/2 tsp salt
1/2 tsp cumin
1/2 tsp paprika
1/2 tsp red pepper flakes (optional)

Directions:

Boil halved sweet potatoes in their skins until tender (approx 30 min or until you can stick a fork through) and then toss them directly into an ice-bath for a couple of minutes. The skins should easily peel off. Let cool. In a food process, blend potatoes with cumin, salt, paprika and red pepper. Slowly pour in tahini and olive oil. The ideal consistency is thick and creamy. Add a tiny bit of water if it is too thick. Spoon onto a plate or bowl and drizzle a few drops of olive oil and dashes of paprika. This variety has a beautiful orange color and naturally sweet with a delicious warmth from the cumin. Great with homemade pita chips or carrots.

Nutrition data:

183 calories
4 g protein
9 g fat
23 g carbohydrates

Personally, I find that understanding the nutrition behind food makes creating healthy balanced (rainbow-colored) meals more fun! This dip is very rich in beta-carotene which your body uses to produce Vitamin A. Vitamin A helps your eyes adjust to light changes when you come in from outside and also helps keep your eyes, skin and mucous membranes moist. Vitamin A mostly comes from animal foods, but some plant-based foods (like sweet potatoes) supply beta-carotene, which your body then converts into Vitamin A. It also has antioxidant properties that neutralize free radicals in the body that cause tissue and cellular damage.

Edamame Hummus

Ingredients:

12 oz package frozen shelled edamame (found mine at Trader Joes)
1 large garlic clove
3 tbsp tahini paste (purchase at an ethnic store for the best price!)
2 tbsp chopped fresh parsley (optional)
1 tbsp olive oil
1/2 lemon, juiced
1/2 tsp salt
1/2 tsp cumin
1/2 tsp paprika

Directions:

Either boil edemame in shells and toss them directly into an ice-bath for a couple of minutes and then peel, or boil pre-shelled frozen edemame according to package directions. Let cool. In a food process, blend edemame with garlic, cumin, salt, paprika and lemon juice. Slowly pour in tahini and olive oil. The ideal consistency is thick and creamy. Continue to add tablespoons of water until the consistency is what you're looking for. Spoon onto a plate or bowl and drizzle a few drops of olive oil and dashes of paprika. This one is mild, high in protein and beautifully GREEN!

Nutrition data:

202 calories
11 g protein
14 g fat
12 g carbohydrates



Spicy Black Bean Hummus

Ingredients:

12 oz black beans soaked overnight and boiled (or use a can)
1 large garlic clove
Handful chopped fresh cilantro
1/2 habanero or 1 jalapeno (optional)
3 tbsp tahini paste (purchase at an ethnic store for the best price!)
1 tbsp olive oil
1/2 lemon, juiced
1/2 tsp salt
1/2 tsp cumin
1/2 tsp chili powder

Directions:

Either boil black beans and let cool (or be lazy like me and use a can). In a food process, blend black beans with garlic, cumin, salt, paprika, chili powder, jalapeno and lemon juice. Slowly pour in tahini and olive oil and add chopped cilantro last. The ideal consistency is thick and creamy. Add tablespoons of water until it gets to a creamy consistency. Spoon onto a plate or bowl and drizzle a few drops of olive oil and dashes of paprika. This is especially good on homemade tortilla chips or an assortment of colorful pepper slices. Ole!

Nutrition data:

239 calories
11 g protein
10 g fat
28 g carbohydrates


Homemade Whole Wheat Pita Chips

Making pita chips at home is super easy, and cheap! At your grocery store, an 8 oz bag of chips will run around $4. I buy bags of pita at a local middle eastern market for $1.69/lb. This means I save >75%, and can add whatever seasonings I like. WIN!

Ingredients:

1 Pack of pita (generally 8-10 loaves).
Olive oil (to drizzle)
Salt


Preheat the oven to 350. Cut pita into half and then into triangles. Arrange in a single layer on two cookie sheets. Drizzle with olive oil, sea salt and rub the pitas with your fingers to coat. You can add other seasonings like sumac , cheese or whatever you'd like. Bake for about 8-10 minutes, rotating the pan and flipping pieces halfway through. So versatile and not deep fried like a lot of pita chips at the store. :)

Roasted Chicken Drummies & Baked Apples, Sweet Potato & Onion

Fall is here. Ya know how I know??  Cider mill time = fall time. There's nothing quite like a fresh, crisp Michigan apple.  I couldn't resist buying a peck them today at Cider Mill.  At this point in the Apple Season, Galas were the best bet for fresh and baking use so that's what I bought.  The mill had a Kream-Mustard from Brownwood Farms in Traverse City for sale, which the sweet older woman at the counter told me was perfect on chicken...and since I had chicken drumsticks thawing....

Mustard Chicken Drummies

4 chicken drumsticks
2 tbsp artisan mustard (a honey mustard would be the best)
3 large celery stalks (cut in half)
2 large whole carrots (chopped in half & large side halved lengthwise)
4 garlic cloves (sliced in half)
Sea Salt, Black Pepper

Prep time: 2 min
Cook time: 45-50 min

Wash & prep your carrot and celery and arrange (along with  garlic) on the bottom of a baking dish with enough water to cover the bottom of the dish.  Wash and pat dry chicken drumsticks and give them a good salt & pepper rub.  Use your hands to coat the chicken in mustard and make sure to get it under the skin.  Arrange on top of your "baking rack".  Using the vegetables allows heat and air to circulate around the chicken and keep them moist, while adding flavor. Roast uncovered for 45-50 minutes, or until skin is crispy and juices run clear. Flip half way through and baste with some more mustard (baste one more time 5 minutes from done).  Let sit 5 minutes before serving.


Baked Sweet Potatoes with Apples & Onions {VEGAN}

2 fresh MICHIGAN apples!
1 small yellow onion
1 large sweet potato (I used a Red Garnet yam)
1.5 tbsp coconut oil
1 tbsp organic brown sugar
Dashes of cinnamon & nutmeg
Sea salt & fresh ground black pepper
Pinch of red pepper flakes if you wish :)

Prep time: 5 min
Cook time: 40 min

Preheat oven to 400. Chop sweet potatoes and apples into equal sized wedges. Slice onion into thick wedges also. Toss in a bowl with coconut oil, brown sugar and spices.  Arrange in a baking dish and cover with aluminum foil (poke a few holes in the top). Bake for 30 minutes, take the foil off and stir.  Bake for another 10 minutes or until you can get a fork through your sweet potatoes. 

Served with lightly steamed local kale (+lemon, EVOO, sea salt).