Sunday, 26 October 2014

Recipe: Beet and Apple Soup

Healthy Beet and Apple Soup Recipe

This soup is sweet and super tasty! If you like beets, you'll love this soup. 

6 servings


10 medium beets (about 2-1/2 pounds)
1 medium sweet onion, chopped
1 medium potato, peeled and chopped
1 small cooking apple, such as Granny Smith or Gala, peeled, cored, and chopped
3 14 1/2 ounce cans reduced-sodium chicken broth
Ground black pepper
2 tablespoons dry sherry or white balsamic vinegar
1 recipe Skillet Beets (optional; below)

2 tablespoons vegetable oil


  1. Peel eight of the beets* and cut each into 1-inch pieces. (*Reserve remaining two beets to make Skillet Beets.) In a 4-quart Dutch oven combine the chopped beets, onion, potato, apple, and broth; bring to boiling. Reduce heat. Simmer, covered, 25 to 30 minutes or until tender. Cool about 5 minutes.
  2. Prepare Skillet Beets: Trim tops from remaining two beets to leave 1 inch of stem. Peel and thinly slice beets lengthwise from top to bottom. In a large skillet cook beet slices in hot olive oil over medium heat 8 minutes or until tender, turning once.
  3. Transfer soup, half at a time, to a food processor. Cover; process until smooth. (Or blend with immersion blender.) Return to Dutch oven. Add Skillet Beets. Stir in sherry. Season to taste with salt and black pepper. Heat through.
  4. To serve, ladle soup into bowls. Optional: Top with a dollop of plain greek yogurt.

Tip: Wear rubber gloves to avoid staining your hands purple! Use a vegetable peeler to get the skin off of the beets.
Adapted from:

Friday, 10 October 2014

Recipe: Apple and Butternut Squash Soup

Apple and Butternut Squash Soup

Butternut Squash Apple Soup Recipe

I LOVE squash! There are so many great varieties, but one of the best is butternut.  With fall here and winter on the way, soups are so warming and delicious so you have to start a collection of recipes to make!  
Butternut squash adds creaminess, richness, and fiber to this easy soup recipe.
Total Time: 1 hr. 5 min.
Prep Time: 15 min.
Cooking Time: 50 min.
Yield: 8 servings
4 lbs. butternut squash, cut in half lengthwise, seeds discarded
2 Tbsp. olive oil
1 medium red onion, chopped
5 medium Granny Smith apples, peeled, chopped
4 cups low-sodium organic chicken (or vegetable) broth
1 thin slice fresh ginger, peeled, finely chopped
¼ tsp. ground nutmeg
1 cup nonfat milk
1 tsp. sea salt
1 tsp. ground white pepper
1. Preheat oven to 400° F.
2. Place squash halves on a baking pan cut sides up. Cover with foil. Bake for 45 to 50 minutes, or until tender. Set aside.
3. While squash is baking, heat oil in large saucepan over medium-high heat.
4. Add onion; cook, stirring frequently, for 3 to 4 minutes, or until tender.
5. Add apples, broth, ginger, and nutmeg. Bring to a boil. Reduce heat to medium-low; cook, stirring occasionally, for 10 minutes, or until apples are tender. Remove from heat. Set aside.
6. Place apple mixture in blender, in two or more batches, if necessary; cover with lid and kitchen towel. Blend until smooth. Return apple mixture to saucepan. Set aside.
7. Scoop out squash flesh. Place squash with milk in blender, in two or more batches, if necessary; cover with lid and kitchen towel. Blend until smooth.
8. Place squash in saucepan with apple mixture, salt, and pepper. Bring to a gentle boil over low heat, stirring frequently. Remove from heat immediately.
9. Ladle evenly into eight serving bowls.

Thursday, 9 October 2014

Recipe: Flourless Brownie Muffins

Flourless Chocolate Brownie Muffins Recipe
Flourless Brownie Muffins

These dark chocolate muffins are delicious and surprisingly healthy! Good fats. Good carbs. and low sugar compared to other muffins!

Total Time: 22 min.
Prep Time: 20 min.
Cooking Time: 12 min.
Yield: 12 servings, 1 cupcake each

1 (15 oz.) can chickpeas (garbanzo beans), drained, rinsed
3 large eggs
½ cup pure maple syrup
1/3 cup unsweetened cocoa powder
1 tsp. baking soda
3 Tbsp. coconut oil, melted
1 tsp. pure vanilla extract
1/3 cup dark chocolate chips

1. Preheat oven to 350° F.
2. Prepare 12 muffin cups by lining with muffin papers or coating with nonstick cooking spray; set aside.
3. Place chickpeas, eggs, maple syrup, cocoa powder, baking soda, coconut oil, and extract in blender or food processor; cover. Blend until smooth.
4. Divide batter among 12 prepared muffin cups.
5. Top each muffin with about four chocolate chips; push into batter.
6. Bake for 10 to 12 minutes, or until toothpick inserted in center comes out clean.
7. Cool completely and enjoy!