Spicy Coco-Squash Soup

PREP TIME:  20 MINUTES   COOK TIME: 1 HOUR   FEEDS: 6 AS A MAIN COURSE 

It had been such a long, cold winter and the very thought of a warming soup was on the top of my list when my mother-in-law asked me to contribute to a family dinner. To increase the intensity of flavors, I roasted the squash, garlic and ginger. It was well worth it.

NUTRITIONAL BITES

You may already know that butternut squash is loaded with antioxidant carotenoids to protect your body’s cells from damaging free radicals but did you also know that it is a rich source of dietary fibre, helping to keep little and big tummies satisfied for longer?  Well now you do and you can feel good about all that. 

Roasting Part

1 butternut squash
1 head of garlic
1” thumb sized piece of ginger (keep the skin on if organic)
½ Tbsp. coconut oil
2 teaspoons olive oil
Sea salt and ground black pepper

Other Ingredients

1 sweet white onion
1 teaspoon of coconut oil
1 ½ teaspoon smoked paprika
½ cup of light coconut milk (from BPA free lined can, preferably)
½ cup of filtered water 

LET'S COOK!

1. Set oven to 375F and line a baking tray with parchment paper (preferably unbleached/chlorine free).

2. Cut the squash from the tip to the stem and pull apart into two halves, scooping out the seeds and all the stringy bits.

3. Using your fingers, cover the squash inside and out with the coconut oil and then sprinkle salt and pepper over the fleshy side (this part doubles as a hand moisturizer).

4. Cut the top off the head of garlic, just enough to expose the raw garlic and then dribble the olive oil down into the cloves and season with salt and pepper.

5. Dribble the other teaspoon of olive oil on to the ginger and massage in all over and then add the ginger and garlic to the tray for roasting.

6. Cook for 50 minutes or until the flesh of the squash is soft, when you poke it with a fork. (The garlic and ginger will be cooked before the squash so they are ready to come out too)

7. Whilst everything is cooling down, dice up the onion and sauté with coconut oil at a medium to high heat so that onions start to ‘catch” and get a little burnt around the edges, - this amps up the flavour.

8. Add in the smoked paprika and sauté for another few minutes just so the flavours combine

9. Scrap all the squash flesh from its skin and put into a blender jug (I use the Wildside jug for the Blendtec).

10. Add in the coconut milk, water, ginger, onion/paprika mix and 4 of the roasted garlic cloves (you will have a few roasted cloves left which you can spread on some crackers or put on top of your veggies… yum).

11. Blend everything up together until it is creamy and smooth – you may have to do it in two batches. Season with sea salt and pepper and if it’s too thick, add some more water or coconut milk.

12. Now warm up a bowl of this heartwarming delight….you deserve it :)

Creamy Coconut Milk

PREP TIME: 15 MINUTES

Don't get me wrong, I love my almond milk but sometimes a girl just needs a change. I'm also a lover of coconut - when I smell it, I am instantly transported to a caribbean island,  pina colada in hand and so making coconut milk was an easy change-up! 

NUTRITIONAL NOTES

David 'Avocado' Wolfe, a pioneer in the nutritional field quotes in his book on Superfoods that "consuming coconut products regularly helps restore thyroid function and actually increases the metabolic rate leading to weight loss."  This is good news for anyone struggling with weight related issues, hormonal issues such as perimenopause or menopause or hypo/hyper thyroid issues. 

Ingredients
2 1/2 cups unsweetened shredded coconut
3 cups hot water
3 cups cold water
Pinch of Celtic sea salt

Let's Blend!

1. Spoon the shredded coconut into a high speed blender, then pour over 3 cups of hot water.

2. With a wooden spoon, stir the mixture around and leave it for 10 minutes. (We are doing this to soften the coconut shreds before blending it up.)

3. Now you can add the 3 cups of cold water and hit the blend button! It takes a few minutes to blend it up to a creamy consistency, so persevere.:)

4. Strain your beautiful coconut milk through your nut bag then pour it into a mason jar and pop it in the fridge where it will keep for 3/4 days (that's if you don't drink it before that!)

Irresistible Maple Pecan Granola

PREP TIME: 15 MINUTES    COOK TIME: 3-4 HOURS    MAKES: 8 CUPS

There's nothing like the aroma of Maple Pecan Granola wafting through your house and to know that this granola is not just irresistible but also nutritious is so fab! To retain its valuable nutrients we are  gently baking the granola for 3-4 hours at your oven's lowest possible temperature. Your body and taste buds will thank you heartily for this nourishing and addictive granola.  

NUTRITIONAL BITES 

Oats are a good source of fiber containing beta glucan fiber which helps to lower cholesterol levels, making them heart healthy.

Nuts and seeds contain high levels of plant protein, keeping your energy levels stable and a smile on your face.  

Goji berries have a high ORAC value (oxygen Radical Absorbance Capacity)  plus they are high in beta carotene, helping make your skin glow!

INGREDIENTS

3 ½ cups of rolled oats
1 ½ cups of pecans, chopped
½ cup of almonds, chopped
1 cup of shredded unsweetened coconut flakes
½ cup of sesame seeds
½ cup of sunflower seeds
¼ cup of goji berries

SAUCE

2/3 cup of maple syrup
¼ cup of coconut oil or ghee (could also use butter or olive oil)
½ teaspoon of Celtic sea salt

LET'S COOK!

1. Preheat oven to 200F or as low as it can go. Prepare a large or two medium cookie sheets by covering with parchment paper (preferably unbleached/chlorine free).

2. Chop up the nuts and then place them in a large mixing bowl with all the other dry ingredients

3. In a small saucepan, gently heat the sauce ingredients to warm temperature, but be careful not boil it

4. Pour the sauce over the dry ingredients and with a large wooden spoon, mix everything together really well – great lymphatic workout!

5. Spoon this ‘wet’ mixture over the entire cookie sheet in one thin layer – use a second sheet if the mixture is ‘bunching up’

6. Slip into the oven for 3 - 4 hours, but turn the granola mixture over every hour so the pieces on the bottom are able to dry out too

7. Wait for the aromas to infuse the kitchen :)

8. Once cooked, cool down before storing in a glass mason jar in a cool, dry place - if that is, it hasn’t already been devoured!

Coconut Moons

PREP TIME: 20 MINUTES    SERVES: 8

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I love serving these 'moons' for a simple dessert at a dinner party or at a picnic. Kids and teens love them too and you can breathe easily knowing they are a healthy sweet fix; the fibre from the dates and unsweetened coconut plus the protein from the nuts will slow down the absorption of the fructose = less mood swings and naughty kid behaviour! 

NUTRITIONAL BITES

Brazil nuts are a rich source of selenium and according to Harvard Health publications, this mineral plays a role in the prevention of prostate cancer. 

Medjool dates are high in dietary fibre which helps to lower LDL (bad) cholesterol - especially important for heart health

INGREDIENTS

1 cup of Brazil nuts  
1 1/4 cups of unsweetened shredded coconut plus extra for the topping
8 Medjool dates
Zest and juice of one lemon 
1 tablespoon maple syrup
1 tablespoon vanilla extract
Pinch of Celtic sea salt

LET'S COOK!

1. Put all the ingredients into a food processor (not a blender) and grind up until a rough ball of dough has formed

2. Pinch the dough making sure it sticks together in your fingers and If it is too dry and falls apart, simply water a teaspoon at a time until it sticks together. If it is too wet, just add more shredded coconut, a teaspoon at a time

3. Scrap the dough out of the blender onto a clean surface and tear off about a tablespoon amount and roll into a moon shape

4. Finally, roll each moon around in the extra shredded coconut and then find a pretty bowl to display your lovely coconut moons on

Smokey Sweet Potato And Chickpea Curry

PREP TIME: 15 MINUTES   COOK TIME: 30/40 MINUTES   SERVES: 2/3 AS A MAIN DISH

NUTRITIONAL BITES

Chickpeas are so giving when it comes to improving our health. They are an ideal source of plant protein to boost our energy and they have a high level of fibre that help eliminate toxins that build-up in our bodies. On top of that, they are an excellent source of slow-releasing carbohydrates,  preventing those unwanted 'sugar crashes', keeping us happy and full of beans! 

INGREDIENTS

1 teaspoon of coconut oil
1 medium onion
2 cloves of garlic
1 tablespoon of curry powder
1 large sweet potato
1 can of coconut milk
1 tablespoon sweet mesquite powder which gives this curry a unique smokey sweet taste! (Find it in any good health food store)
1 1/2 cups cooked chickpeas
Celtic sea salt and black pepper to taste

LET'S COOK!

1. Mince the garlic and leave it on the chopping board to activate the allicin (the powerful compound within garlic that enhances its health-giving properties).

2. Slice the onion into 'half-moons' (chop the onion in half then slice down into 'half-moons')

3. Peel and dice the sweet potato into 1" cubes.

4. Scoop 1 teaspoon of coconut oil into a heavy-duty saucepan and heat at medium heat

5. Add the onions, sauteing for 5 minutes, then throw in the minced garlic and curry powder. Stir well, allowing these ingredients to combine and for the flavors to open up.

6. Next, toss in the sweet potato cubes, coconut milk, mesquite powder, sea salt and pepper to taste.

7. Bring to the gentle boil, then simmer for 20 minutes before adding the chickpeas; warm them through for 4/5 minutes - any longer and they will be mushy peas!

I like to serve this meal over a bed of wild black or organic brown rice with a sprinkle of parsley to finish off.