Butternut Squash Soup with Coconut Milk

soup with coconut creamI whipped up this rich and creamy soup without dairy, using coconut milk. The spices lend warmth and a bit of a kick. You can roast the squash, but I found that microwaving it works well and takes only 15 minutes.

Ingredients

1 large butternut squash

4 cups broth. I use chicken broth, but you can use vegetable broth for a vegan soup

1/4 tsp ground ginger

1/8 tsp pumpkin pie spice

1/4 tsp ground sage

several grinds pepper

13.5 oz can coconut milk. Full fat yields a richer soup; low fat is lower in calories. Reserve a spoonful of the coconut cream that rises to the top for garnish

1 couple of shakes of cayenne (to taste)

salt to taste (depending on how salty the broth you use is)

1/4 cup pepitas (Green shelled pumpkin seeds)

Directions

Stab squash in a few places and microwave for  15 minutes. Squash should be soft. Let it cool enough to handle it. You can do this the day before and store it in the refrigerator.

Heat the broth to boiling.

split squash

Halve the squash and scoop out the seeds. Spoon out the squash and put it in the soup.

Add the seasonings except for cayenne and salt, and let it simmer for 30 minutes. Let it cool for about 15 minutes. Add the coconut milk, reserving about 2 tablespoons of cream from the top.

Ladle the soup and squash into a blender and blend on high. (You may want to start low, then build up speed.) It will likely take 2 batches, so pour the first batch into a large bowl. Heat soup again and add cayenne and salt to taste.

roasting pepitasHeat pepitas on a comal or heavy frying pan over medium heat until crispy. Ladle soup into serving bowls. Sprinkle with pepitas. Stir in a teaspoon of the coconut cream until a pretty swirl appears.

 

 

My Homemade Muesli

Muesli

muesli with berries

I eat my homemade muesli every workday morning for a crunchy high protein start to my day that keeps me full all morning. It’s made with oatmeal, quinoa flakes, raw nuts and seeds, and a dash of cinnamon for sweetness and flavor. I serve it with fresh fruit such as berries or peaches and 1% milk.  (I used freeze-dried blueberries from Trader Joe’s when fresh fruit was out of season.)

muesli ingredients: Makes 8 cups (8 servings)

4 cups rolled oats

1 cup quinoa flakes

3/4 cup pepitas (green shelled pumpkin seeds)

3/4 cup sliced raw almonds and/or diced roasted almonds (I get mine from Berkeley Bowl)

3/4 cup shelled raw pistachios

¼ cup ground flax seeds (flax-seed meal) must be refrigerated or frozen

¼ cup chia seeds

¼ cup sesame seeds

1/4 cup hemp seeds (no, you will not get high from them!)

1 tsp cinnamon (to taste)

Mix together and store in airtight container in the fridge or freezer.

Enchiladas Verdes

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When tangy tomatillos ripen at the end of summer, I get a hankering for Enchiladas Verdes (green enchiladas) . I used to think that tomatillos were little green tomatoes, but I found out they are actually not tomatoes at all, but related to the gooseberry. The ancient Aztecs grew them and gave them the name miltomatl. Best eaten when green, they come wrapped in a papery husk, which must be removed before cooking. They are high in pectin, which helps thicken sauces. Roasting the tomatillos, chilies and garlic enhances their flavor.

Makes 8 enchiladas

Salsa Verde

10 large tomatillos (about ½ pound), husks removed

1 ½ small spring onions or 1 small white onion, peeled

3 large garlic cloves, peeled

2 poblano chilies

2 jalapeño peppers and 4 Serrano chili peppers (This will make a spicy sauce. Use less chilies if you want a milder sauce)

1 ½ tea. salt (to taste)

juice of one lime

1 cup cilantro leaves, plus a few for garnish.

1/3 cup pepitas (green pumpkin seeds)

1 tea. minced fresh oregano leaves (or ½ tea. dried oregano)

1 to 1 1/2 cups chicken broth Roz’s Jewish Chicken Soup

Enchiladas

8 corn tortillas

3 cups shredded cooked chicken breast (1 large whole breast). See Roast Chicken

OR one pound ground turkey

½ cup reduced fat shredded Monterey Jack cheese

Olive oil cooking spray

You can make the sauce and filling ahead of time, then assemble and heat right before serving.

Preheat oven to 425’ Spray a baking pan with non-stick olive oil spray. Place tomatillos, chilies, garlic, and onion on baking pan.

Bake for 10 minutes, remove garlic and tomatillos, and flip other vegetables. Bake 10 minutes more, until chilies are charred and soft and onions begin to brown. Remove from oven and let cool in a bowl or container. You can do this part a day ahead and pop the container in the fridge.

Toast pepitas on a comal or heavy frying pan over medium heat until they begin to pop. Let them cool, then grind them in a clean coffee grinder or spice grinder. If you don’t have a grinder, you can run them in a food processor. Reserve a few whole pepitas for garnish.

Remove stems and seed pod from chilies. Keep some seeds in for extra spicyness.

removing seeds from chilies

Remove stems from tomatillos over container or blender container since they will make a mess. Add roasted vegetables and liquid from them, ground pepitas, lime juice, oregano, cilantro, salt and 1 cup chicken soup and blend until smooth.

Bring sauce to boil in a saucepan. Boil for 5 minutes, then let simmer for 15 minutes until the sauce is thick and coats the spoon. If it is too thick, add up to 1/2 cup more broth.

While sauce is cooking, shred the chicken breast. Stir in about 1 1/4 cups of sauce to the chicken breast and reserve the rest. Heat sauce and chicken in the saucepan over medium heat until the sauce permeates the chicken, about 10 minutes. Let it cool until you can handle it. Again, you can do this part ahead of time.

chicken for enchiladas verdes

You can also make this dish using ground turkey. Brown one lb turkey and drain fat. Add 1/2 cup sauce to turkey and let it cook 5 minutes until sauce permeates it.

Assembling the enchiladas: preheat oven to 350’

Traditionally tortillas are dipped in hot oil before coating with enchilada sauce. I use olive oil spray to cut down on the fat. I only bake with some of the sauce, so the enchiladas won’t get soggy. I pour heated sauce on the enchiladas just before serving.

Pour half the warm sauce into a shallow bowl. Lightly spray each tortilla with olive oil spray before heating briefly on the comal or heavy frying pan. When tortilla is hot and soft, dip it into the sauce so that it coats the tortilla on both sides.

Place tortilla on a plate and place a few tablespoons of the chicken or turkey inside the tortilla

then roll it up.

Place seam side down on a baking pan sprayed with olive oil cooking spray. Continue with all tortillas. Spoon the sauce that’s left in the bowl over the enchiladas (about ¼ cup).

Bake at 350’ for 10 minutes. Remove from oven and sprinkle grated cheese over enchiladas.

Put back in oven for 5 minutes so that cheese will melt.

Heat remaining sauce until hot. When you remove the enchiladas from the oven the second time, pour hot sauce on and around the enchiladas. Garnish with cilantro leaves and whole roasted pepitas.

“Daddy Cereal” Oatmeal

When I was a little kid, my daddy made us oatmeal for breakfast so often that we called oatmeal “Daddy Cereal.”  I’m posting this on Father’s Day  in his memory.

These days I make oatmeal for my family. We only like the regular kind, not the quick oats, which taste mushy. (We really dislike the flavored packaged stuff, which is overly sweet and tastes artificial.) Oatmeal really does lower cholesterol, so if you need to keep yours down, it is a delicious choice.

Serves 2

ingredients

2 cups water

1 cup oatmeal

¼  cup raisins

½ tsp cinnamon

shake or two of salt

a handful of walnut pieces

I mix the cinnamon and raisins with the water and oats, which adds a natural sweetness. 1/8 cup raisins per person is 70 calories.

ingredients in pot

Boil,  then cook for 5 minutes on medium flame, stirring often. When it’s done,  add maybe a teaspoon of maple syrup if you want it a bit sweeter. Serve with milk  (or soy milk for a vegan version.) I like to add walnuts to the oatmeal. It adds a delicious crunch as well as extra protein for making it through the morning.

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A Tale of Two Squash: Squash soup and Squash tacos

It was the best of squash,  it was….well anyway, there once were two butternut squash that were roasted in the oven.

but after becoming caramelized and soft, they headed for two different fates: one a smooth creamy soup made with broth and sage; the other filled spicy tacos with a burst of freshness from cilantro.

Butternut Squash Soup

Heat 3 cups broth (see Roz’s Jewish Chicken Soup (plus a vegan version)

If squash has not cooked completely in oven, put seeded and peeled cooked squash in broth. Add  a large peeled and chopped red potato, and cook until very soft, about 10 minutes.  Or I bake a Russet potato with the squash, halve it and peel it.  If both squash and potato are soft, you can skip boiling them and just plop them in the blender with the soup and sage.

squash in broth

Put it in the blender with the soup, several torn sage leaves, and a ½ to 1 teaspoon salt (to taste). You can omit the potato and make this soup with Potato-Leek soup base for a creamier, savory taste. Or try part broth, part potato-leek soup.

Heat raw pepitas (green shelled Mexican pumpkin seeds) on a comal or heavy frying pan until they begin to pop.

Garnish soup with seeds and a sage leaf.

Butternut Squash Tacos

mash squash

Simpler veggie version: Seed and peel squash and mash with ¼ cup butternut squash soup. Add ½ tsp. cumin and a few shakes chili powder or chipotle powder and salt. Grate or slice 2 tsp low fat cheddar cheese for each taco and add to squash.

tortilla with squash and cheese with pepitas on comal

Heat corn tortilla on comal, spread squash-cheese mixture on top.

Add salsa to taste, then toasted pepitas (you can toast them while heating the tortilla). Finish with chopped tomato and fresh cilantro.

ground turkey squash taco

Ground turkey version: Heat 1 Tb garlic infused olive oil (or regular olive oil) and add ½ chopped onion and one pound ground turkey. Add 1 chopped red or yellow bell pepper and 3 chopped Roma tomatoes. Season with 1 tsp each cumin and chipotle or chili powder, black pepper and chili flakes, 3 Tb salsa, and salt to taste. Cook until turkey is brown, add ½ cup butternut squash, and a squeeze of lime to cut the sweetness of the squash. Heat corn tortilla and fill with mixture. Add as desired: chopped lettuce, tomato, guacamole,  shredded low-fat cheese, more salsa, and cilantro. For a vegetarian version, substitute pinto  beans for turkey.