Butternut Squash Soup

I’m back!

It has been a while since I last posted but sometimes life is busy and recently I just haven’t had time to blog. However, I have not stopped cooking and I have plenty of recipes up my sleeve to share with you all!

To start off, I wanted to bring you a seasonal recipe, butternut squash soup! This is a lighter take on the beloved classic that it super easy to make and something all will enjoy.

1 large butternut squash
1 teaspoon olive or coconut oil
1/3 large white onion
1 teaspoon salt
4 garlic cloves, minced/diced
1/2 tablespoon maple syrup
⅛ teaspoon ground nutmeg
Dash of cinnamon
1 teaspoon cumin
1/2 teaspoon ground ginger
Freshly ground black pepper, to taste
2-4 cups vegetable broth
1/2-1 cup non dairy milk (I used cashew)
1 tablespoon butter or olive/coconut oil


Preheat the oven to 425 degrees Fahrenheit and line a rimmed baking sheet with parchment paper. Cut your butternut squash in half and use a spoon to remove the seeds.

Spray each side of the butternut squash with olive or coconut oil and sprinkle with salt and pepper. Place your the squash face side down on your lined baking sheet and place in the oven for 45 to 55 minutes, until brown and caramelized. Remove squash from the oven and allow to cool, still keeping it face side down.

While the butternut cools, place a teaspoon of olive or coconut oil in a sauté pan and heat to medium heat. Dice 1/3 medium white onion and place into the sauté pan. Once onion softens, place the minced garlic cloves in the pan and allow to sauté with onions for an additional minute. Turn off heat and once slightly cooled, place this onion garlic mixture into your blender.

Now that the butternut is cooled, using a spoon scrape the insides into the blender as well. Begin by adding 2 cups of vegetable stock and a half cup of milk of choice in the blender along with all the spices, maple syrup and tablespoon of butter/oil. Puree the mixture until smooth. To achieve desired thick/thinness optionally add more vegetable broth and or milk. Season with salt and pepper to taste.

Enjoy on its own or sprinkle with breadcrumbs or toasted nuts for a heartier dish.



Spiced Cauliflower Tomato Soup

Soup is the best thing in the cold months. Even out here in California, temperatures are dropping and I love warming up a nice cup of soup when I come home.
To really get full though, I like thick or chunky soups and this recipe certainly does not disappoint.
This soup is super tasty, ultra thick and under 60 calories per cup. Oh it’s vegan, gluten free (duh) and 3.5 grams of fiber!


Makes 5 1 cup Servings

1 large white onion
3 cloves garlic
4 cups cauliflower
1 small hot chili pepper
3 cups organic vegetable broth (add more for thinner soup)
¾ -1 cup diced no salt added tomatoes
½ teaspoon each oregano, thyme and black pepper
¼ teaspoon cumin
Salt to taste


Cut onion into smaller pieces and mince garlic cloves.
Spray the bottom of a large pot with olive oil over medium heat. Place onions and garlic in the pot. Stir occasionally until onions soften.
Cut chili pepper and place it into pot along with cauliflower. I used frozen cauliflower but fresh works well too.
Stir around until cauliflower softens (around 5 minutes).
Add in vegetable broth and tomatoes, stir, and turn up heat and wait until soup comes to a boil.
Once at a boil, turn flame down to a simmer, cover pot, and let cook for 25-30 minutes.
After the 25-30 minutes are up, add in spices. Taste mixture to see if you would like to adjust your spices.
Using an immersion blender or a regular blender, blend the entire soup and then you’re done!
Note- this freezes well so feel free to keep out what you will eat within a few days and freeze the rest in an airtight container!


Raw Detox Zucchini Gazpacho

After the long weekend, it’s time to cleanse and refresh from our Labor Day festivities. Getting back on track shouldn’t mean having to spend hours preparing meals though. For anytime you want to detoxify, whip up a super easy recipe, or just want some refreshing and yummy soup, this one is for you!


Detoxifying parsley as well as mint and lemon combine with hydrating zucchini to create this light and tasty gazpacho. Per serving you’ll get 4 grams of fiber, less than 12 grams of carbs and almost grams 7 of protein for a mere 90 calories.
Eat the whole thing and it’s still a snack! Enjoy alongside some cooked quinoa for a balanced vegan meal.

Serves 2

2 medium zucchinis
¼ large onion
1 clove of garlic
½ cup parsley
6-8 mint leaves
1 ¼ cup coconut water/plain water/vegetable broth (not raw)
1 tablespoon nutritional yeast
1 tablespoon hemp seeds
Juice from half a lemon
Salt & pepper to taste

Peel zucchinis and roughly chop. Peel garlic clove.

Place all items into the blender. Blend until smooth.
Season to taste.
Place into fridge to chill for at least 1 hour.
Serve sprinkled with additional hemp seeds if desired.


Caramelized Onion & Roasted Red Pepper Soup

Perks of working in the food industry include free food. While cheese and chocolate were more welcomed gifts, I still wasn’t going to turn down the offer from a coworker for a box of onions.
Now I just had to figure out what to do with them…
Though it’s still summer, here in San Francisco, temperatures can be all over the place and nights get a bit chilly on most days. So I thought, why not make some soup? A bowl of soup can be comforting after a long day of work, and using up my onions means a win-win for my taste buds and my car that no longer smells like an onion patch.

This soup is super simple to make and you can enjoy it hot or cold. Its thick consistency and robust flavor makes it both filling and delicious. Prepare ahead of time to enjoy throughout the week as a part of lunch or dinner or even as a snack. With 4 grams of plant-based fiber and under 130 calories per serving you can enjoy it at any time of day.

soup final 3

Makes 3 cups

1 tablespoon olive oil
2 medium white onions
1 large red bell pepper
1 cup cashew milk
1 ¼ cup low sodium vegetable stock
1 tablespoon flour (I used all purpose GF)
1 teaspoon coconut sugar (brown sugar works too)
Salt and pepper to taste
1/2 teaspoon minced garlic
1 teaspoon cumin
1 teaspoon paprika
Optional: 1/4 teaspoon each dried thyme & Rosemary

Preheat oven to 350F. Slice bell pepper in half and remove seeds and stem. Once oven has reached desired temperature, place bell pepper halves on baking sheet and place in oven for 30-40 minutes until fully roasted.

roasted bell pepper
Meanwhile, peel and dice your 2 medium onions. Heat sauce pan with 1 tablespoons of olive oil and minced garlic. Once heated, add the onions. Occasionally stir onions so that they caramelize and don’t burn. When the onions are caramelized, turn off heat.caramelized onions
Once onions and bell pepper are ready, allow them to sit to cool off for a few minutes. Next, add all ingredients including the vegetables into a blender. Blend all ingredients together, and then you’re done!
If you prefer a thinner consistency, feel free to add more vegetable stock.  
 soup final 3