ROASTED PUMPKIN APPLE SOUP
author: AS EASY AS APPLE PIE
Roasted Pumpkin Apple Soup - Naturally gluten-free, dairy-free, vegan, and ready to eat in just under 1 hour!
450 grams (1 lb.) pumpkin
1 Granny Smith apple cored, and quartered
1 medium onion quartered
2 cloves garlic
1 tablespoon olive oil
¼ teaspoon cayenne more to taste
300 ml (1¼ cup) vegetable stock
freshly ground black pepper to taste
fresh parsley finely chopped
Preheat the oven to 200 degrees C (392 degrees F). Line a large baking sheet with parchment paper.
Cut the pumpkin in half lengthways and scoop out the seeds. Then, slice each pumpkin half in half again to make quarters and place, cut-side up, on a baking tray, along with the onion.
Drizzle with olive oil and sprinkle with salt.
Bake for 20 minutes, then add the garlic and apple, flip the pumpkin cut side down and roast for another for 20 minutes, or until the flesh is soft.
Use a spoon to carefully scoop out the flesh of the pumpkin (discarding the skin) and transfer to a high-speed blender along with the apple, onion, garlic (remove the skins), cayenne, vegetable stock.
Blend on high for 2 minutes, or until silky smooth.
If it's too thick, add a bit of vegetable stock to thin it out and blend again. Taste and adjust seasonings.
To serve, ladle the soup into bowls and top with pomegranate arils, pumpkin seeds, fresh parsley and freshly ground black pepper.
Refrigerate leftovers in an airtight container for up to 4 days, or freeze for up to 1 month
*Serves 2 as a main (1 1/2 cup each serving ) or 3 as a side (1 cup each serving)
*Nutrition facts are for 1 cup of soup
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Calories: 116, Fat: 4.8g, Saturated Fat: 0.7g, Sodium: 395mg, Carbohydrates: 19.9g, Fiber: 3g, Sugar: 10.4g, Protein: 2g
BROCCOLI KALE SALAD WITH LEMON DRESSING
This scrumptious salad is fresh, delicious, and totally make-ahead so feel free to prep this bad boy the night before and pack it along in lunches the next day if you’d like!
This easy kale salad features fresh veggies and a super simple homemade lemon dressing, making it perfect as a healthy side dish or light lunch!
PREP TIME 20 MINUTES
TOTAL TIME 20 MINUTES
SERVINGS 4 SERVINGS
CALORIES 334 KCAL
AUTHOR JENN LAUGHLIN - PEAS AND CRAYONS
5 cups chopped kale
1-2 tsp olive oil
1/8 tsp salt
2 cups chopped broccoli
1/2 cup sliced almonds
1/4-1/2 cup shredded carrots
1/4 cup diced red onion
1/4 cup sunflower seeds
1/4 cup cranberries
1/4 cup olive oil
2 tbsp fresh lemon juice
2 tbsp red wine vinegar
1 tbsp dijon mustard
1 clove garlic minced
1/2 tsp dried oregano
1/4 tsp salt
1/8 tsp ground black pepper
1 tsp sweetener of choice (honey, agave, sugar, etc...)
1/4-1/2 cup cheese (cheddar, feta, or goat cheese)
1-2 tsp poppy seeds
First make your dressing by combining ingredients above in a lidded mason jar then shake well to emulsify. Dip a kale leaf in the dressing and adjust sweetener, salt, and pepper to taste. You can make this dressing as sweet or tart as your heart desires! I like mine a bit tart and even add a little lemon zest to the dressing. To reduce tartness, simply add a little extra sweetness, to taste.
Next massage your chopped kale with a little olive oil and a pinch of salt. Rub with your fingers until leaves begin to darken and tenderize. This makes it taste great and gives the kale a silky texture!
In a large bowl, combine massaged kale, broccoli, almonds, cheese, carrots, onion, sunflower seeds, cranberries.
Shake your dressing once more and pour about 1/3 of the dressing over the salad. Toss to coat and add extra dressing, to taste. Enjoy!
Skipping the optional cheese will make this salad both vegan and paleo. Nix the dried fruit and use a compliant sweetener for the dressing and it'll also be low-carb and keto friendly. Do both and you've got yourself some whole 30 approved vegetarian eats. Woot!
Nutrition Facts below are an estimate gathered using an online recipe nutrition calculator. Values below calculated for both dressing and salad but do not include optional extras. Adjust as needed based on sweetener of choice and extras added and enjoy!
AMOUNT PER SERVING
CALORIES 334 CALORIES FROM FAT 243
% DAILY VALUE*
SATURATED FAT 2G13%
VITAMIN A 9985IU200%
VITAMIN C 146.3MG177%
Prep: 10 min. Cook: 20 min. + chilling
8 cups fresh or frozen raspberries, thawed
1-1/2 cups sugar
2/3 cup cider vinegar
2-1/2 cups cold water, divided
2 liters ginger ale, chilled
In a large saucepan, crush the berries. Stir in sugar, vinegar and 1/2 cup water. Bring to a boil; reduce heat. Simmer, uncovered, for 20 minutes. Strain to remove seeds; refrigerate. Just before serving, stir in ginger ale and remaining water. Serve over ice.
1 cup: 169 calories, 0 fat (0 saturated fat), 0 cholesterol, 11mg sodium, 43g carbohydrate (38g sugars, 5g fiber), 1g protein.
2 tablespoons lemon juice
¼ cup all-purpose flour
¼ cup packed brown sugar
1 ½ teaspoons ground cinnamon
½ 17.25 ounce package puff pastry (1 sheet)
1 egg white, slightly beaten
1 tablespoon butter or margarine
Sweetened whipped cream or ice cream (optional)
Combine apple and/or pear slices and lemon juice in mixing bowl. Combine flour, brown sugar, and cinnamon. Add to fruit mixture, toss to coat. Set aside.
Roll out puff pastry into a 14-inch square. Gently ease rolled pastry into a 10- to 11-inch tart pan, lightly pressing pastry to sides of tart pan and leaving remaining pastry hanging over edge of pan. Brush bottom with beaten egg white. Transfer fruit into pastry-lined tart pan. Dot with butter or margarine. Fold edges of pastry over toward center to partially cover fruit.
Bake in a 350 degree F oven for 50 to 55 minutes or until pastry is golden brown and apples are tender. Serve warm with sweetened whipped cream or ice cream, if desired. Makes 12 servings.
169 calories, (1 g saturated fat, 3 mg cholesterol, 93 mg sodium, 25 g carbohydrates, 1 g fiber, 2 g protein.
Kale and Quinoa Salad Stuffed Portobello Mushrooms with Apples and Pecans
Yield: Makes 6 mushrooms
For the Stuffed Mushrooms
1 cup water
1/2 cup quinoa
6 Portobello mushrooms
2 tablespoons extra-virgin olive oil
Salt and black pepper
2 cups loosely packed baby kale leaves
1 small red apple, cored and chopped
1/4 cup pecans
For the Dressing
2 tablespoons fresh apple cider
2 tablespoons fresh squeezed lemon juice
2 tablespoons extra-virgin olive oil
1 tsp. Dijon mustard
1 tsp. maple syrup
1/8 tsp. salt
1/8 tsp. black pepper
Bring the water to a boil in a saucepan over medium heat. Stir in the quinoa and turn down the heat to maintain a simmer. Cover and cook the quinoa until all the water has been absorbed, about 15 minutes. Remove the saucepan from the heat. Fluff the quinoa with a fork and then cover the saucepan and let the quinoa steam for 5 minutes.
Meanwhile, pre-heat your oven to 425 degrees. Line a large rimmed baking sheet with aluminum foil and then place a baking rack over top. Remove and discard the stems from the Portobello mushrooms. Using a spoon, scrape out and discard the gills. Wipe the mushrooms clean with a damp paper towel. Then brush both sides with the extra-virgin olive oil. Place the mushrooms on the baking rack gill side down. Then season the tops with a pinch of salt and black pepper. Transfer to your pre-heated oven and bake for about 18-20 minutes. The mushrooms should be soft, but still firm enough to hold their shape. Remove from the oven and set aside.
Combine all the ingredients for the dressing in a small bowl. Set aside.
Add the cooked quinoa, kale, chopped apple and pecans to a large bowl. Pour the dressing over top and toss gently until everything is well coated. Flip the mushrooms over so the gill side is facing up. Then fill each mushroom with some of the salad mixture. Serve immediately.
Autumn Fruit Salad
PREP: 15 MINUTES
TOTAL: 15 MINUTES
Crisp apples, sweet pears, and juicy grapes combined with sweet-spiced, creamy dressing – and then sprinkled with a few chopped pecans for crunch. Oh, happy harvest!
2 medium Bartlett pears (or other ripe but firm pears), diced
2 medium apples (a fresh, crisp variety like honeycrisp, cripps, or pink lady is best), diced
1 cup red grapes, halved
1/3 cup Greek yogurt (can substitute your favorite plain or vanilla non-dairy yogurt – see notes)
2 teaspoons freshly grated lemon zest (from 1 medium lemon)
1 tablespoon fresh lemon juice (from the zested lemon)
2 tablespoons pure maple syrup (can substitute honey)
1/2 teaspoon pure vanilla extract
1/2 teaspoon cinnamon
1/4 teaspoons ground nutmeg
1/3 cup pecans*, chopped
Place pears, apples, and grapes in a large bowl. Toss gently to combine. Set aside.
To a small bowl, add the yogurt, lemon zest, lemon juice, maple syrup, vanilla, cinnamon, and nutmeg. Use a wire whisk to blend well.
Drizzle dressing over the fruit. Toss gently until fruit is coated. Scoop into bowls and sprinkle with pecans. Serve immediately.
*If you prefer to make this without the pecans, just leave them off – it’s still plenty delicious without them.
Use your favorite non-dairy yogurt, either plain or vanilla. Depending on how sweet your non-dairy yogurt is, you may want to adjust the sweetener.
Follow the dairy-free option and choose pure maple syrup for the sweetener.
The salad tends to get a little watery if it sits for long, so I recommend keeping the dressing and the salad separate until right before serving. Also, if you cut your fruit far ahead of time, try tossing it with a little fresh lemon juice to help keep it from browning.
Yield: 4-6 servings, Serving Size: 1/4 of recipe
Roasted Broccoli and Carrots
Deep charred flavor permeates each bite of this roasted broccoli and carrots side dish. It is incredibly simple to prepare and a sure favorite!
Prep Time5 mins
Cook Time25 mins
Total Time30 mins
Course: Side Dish
Keyword: roasted broccoli, roasted carrots, side dish
Author: Fox Valley Foodie
1 pound Broccoli Florets
3 medium Carrots (chopped into 3/4" slices)
2 tablespoon Olive Oil
1/2 teaspoon Kosher Salt
1/4 teaspoon fresh Ground Pepper
Preheat oven to 400 degrees.
In a large bowl toss broccoli florets and carrots with olive oil salt and pepper.
Pour vegetables evenly onto a baking sheet and place in the oven for 25 minutes. Broccoli will be charred and carrots will be tender-crisp.
Optional: If you prefer carrots to be more tender put them into the oven 10 minutes prior to adding the broccoli florets
Vegan Pumpkin Banana Smoothie
AUTHOR: Danielle Walker - AgainstAllGrain.com SERVES: 1
COOK TIME: 10 mins TOTAL TIME: 10 mins
3/4 cups unsweetened almond milk
1 cup crushed ice
1/2 frozen banana
1 teaspoon finely ground flaxseed
1/3 cup pumpkin puree (fresh is best, but canned will work)
1-1/2 tablespoons grade B maple syrup (honey for SCD)
1/4 teaspoon each of cinnamon, nutmeg, and ginger
Blend all of the ingredients in a blender or vitamix!
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