Tuesday, October 14, 2014

Curried Kabocha, Carrot, and Cauliflower Soup

My latest Fall soup is thick and delicious!  I was going to use a butternut squash in this recipe, but when I cut the squash open, it was brown inside and I threw it out immediately… so The Captain spent a few uncomfortable minutes peeling the shell from a kabocha squash so I could use it instead.  The result… Curried Kabocha, Carrot, and Cauliflower Soup.  Lovely.

Normally if I were going to use kabocha squash in soup, I would bake it first so that it can be easily scooped from its shell.  But there was no time to do that and it all turned out very nicely… but it is a difficult beast to peel raw so if you have time, do cook yours first. 

There is just a hint of curry in this soup. I think it is just right, but if you like more, by all means… go ahead and add it.  I also like to add a dollop of fat free Greek yogurt when I serve it… makes it creamy and just Heavenly.

You can use any kind of broth you prefer... I used my homemade turkey broth, but you could also use chicken stock or a vegetable broth if you want a vegan or vegetarian version.  I don't think it would change the taste much at all.


Curried Kabocha, Carrot, and Cauliflower Soup

Curried Kabocha, Carrot, and Cauliflower Soup
Makes 8 one-cup servings
  • 2 tsp coconut oil
  • 6 cloves garlic, peeled, smashed and minced
  • 1 cup white onion, cut into large dice
  • 3 cups stock of choice
  • 1 cup water
  • 5 cups kabocha squash, peel removed and cut into chunks
  • 2 cups carrots, cut into 1” lengths
  • 1 cup cauliflower, cut into chunks
  • 2 Tbs curry powder, more or less to taste
  • Salt and pepper to season 
  1. Melt coconut oil in large stockpot over MEDIUM heat. 
  2. Add onions and garlic and cook about 5 minutes, till translucent, taking care not to brown.
  3. Add the squash, carrots, and cauliflower and cook about 5 minutes more, stirring occasionally.
  4. Add the curry powder and stir to coat veggies.
  5. Add the stock and the water.
  6. Cover the pot with a lid, bring to boil, then reduce heat to SIMMER and cook for 45 minutes.
  7. Remove from heat and cool several minutes.
  8. Blend/purree till smooth.
  9. Serve hot with salt and pepper to season.
Per serving.
Weight Watchers P+ = 2.
Calories 61;  Protein 2g; Carbohydrate 11g; Fat 2g; Fibre 3g.

If you are following the Weight Watchers Simply Filling Techniquer or Simple Start, there is nothing to count… the coconut oil would only be 1/4 tsp per serving, therefore negligible.

Curried Kabocha, Carrot, and Cauliflower Soup 2
Bring veggies and stock to the boiling poing, then cover, and let simmer for about 45 minutes.


Curried Kabocha, Carrot, and Cauliflower Soup 3
Purre in stockpot with immersion blender for minimal cleanup.


Curried Kabocha, Carrot, and Cauliflower Soup 4
To serve, season with salt and pepper, and garnish with Greek yogurt if you like.


Curried Kabocha, Carrot, and Cauliflower Soup 5
Stir it in for maximum creaminess!


Curried Kabocha, Carrot, and Cauliflower Soup 6
You can freeze the leftovers or store in the fridge if you will use them in a few days… just as tasty after reheating on the stove top!

Sunday, October 05, 2014

5 Fabulous Fall Soups

There is a lovely aroma in our apartment right now… a new Fall soup on the stove… this one with kabocha squash, carrots, and cauliflower… and onions and garlic, of course! I love to make soup when the days become a bit shorter, and a bit cooler, and the local farmers are flooding our produce markets with sweet potatoes, root veggies,  and all kinds of squash.  Mmmmm.

I have a usual method that I use to make vegetable soups… and the variations are endless depending upon the veggies and spices and broth you select. You can make them gluten-free, paleo vegetarian, and even vegan if you choose the right ingredients.  They are are all delcious.

You really can’t go wrong.

I will share this new soup later, but today I want to share some other favorite Fall soups from the last couple of years.


5 Fabulous Fall Soups

In no particular order… just click the picture to find the recipe.

Curried Coconut Sweet Potato Soup


Roasted Red Pepper and Carrot Soup


Spicy Butternut Squash and Sweet Potato Soup


Jan 11 Butternut Squash Soup 003copy


Cauliflower Coconut Soup with 4 Spice Variations

Of course there are lots more on my blog and you can find them under my Soups, Salads and Dressings  tab… If you give any of my soups a try or Pin them, I would  love to know!

And if you are looking for some other ideas for homemade soups, check out these articles too:

Do you like to make Fall soups, too?  What’s your favorite?

Sunday, September 28, 2014

Chocolate PB Frozen Protein Bites

This did not start out to be a post about North Coast Naturals unflavored whey protein powder… honestly.  But since I have used it, I cannot quit raving about it.

I have been a fan of North Coast Naturals products since I first started using them during this past year. And every time I open something new from them, I am completely blown away. This unflavored whey protein is no exception there, that’s for sure.

I wanted to make a batch of my Frozen Protein Bites, and try using some PB2 instead of a nut butter, in order to keep the fat content down a bit.  I had picked up several jars of PB2 and Chocolate PB2 while we were on vacation in Portland, OR this past Summer, and then a few more on our way home from Colorado a few weeks ago. I love it.

I decided to try the Chocolate PB2 with some banana in my mixture, but didn’t want to overpower the peanut butter flavor with a chocolate protein powder… or make it too sweet tasting, which can happen with a vanilla protein powder, so I chose this unflavored version from the box of goodies that North Coast sent me a few weeks ago… I hadn’t tried it before and thought this would be the perfect opportunity to give it a test.

And it came through with flying colors… why?  Because it has no taste. It truly is unflavored.  And it doesn’t alter the taste of any of the ingredients you put with it.  These bites are exactly what I wanted… just chocolate with peanut butter and banana. The fact that they are powered up with protein is just a bonus.  YAY!


Chocolate PB Frozen Protein Bites

Chocolate PB2 Frozen Protein Bites
Makes 8 bites
  • 1 small – medium banana, mashed
  • 1 scoop NCN unflavored whey protein powder
  • 2 Tbs Chocolate PB2 reconstituted with 1 Tbs water
  1. Mix the mashed banana with the protein powder till well-blended in a small bowl.
  2. Add the reconstituted PB2 to the mixture and stir altogether.
  3. Place about one tablespoonful of batter into each of 8 silicone muffin cups.
  4. Place in the freezer for a couple of hours.
  5. Store frozen and allow to thaw for a few minutes before eating.
Per serving of one bite.
Weight Watchers P+ = 1.
Calories 31; Protein 4g; Carbohydrate 4g; Fat 0g; Fibre 0g.

Frozen Protein Bites ingredients
Protein powder, mashed banana and Chocolate PB2 mixed with water… that is it!


Frozen Protein Bites mixture
Mix them all together…

Frozen Protein Bites in muffin cups
and spoon into silicone muffin cups and freeze.  I use silicone because the frozen bites just pop right out of them and don’t stick.




Do you like to have a little nibble before you work out?  

What is your favorite pre-workout snack?