All tagged Cloves

Creamy Roasted Acorn Squash Soup (Vegan)

Creamy Roasted Acorn Squash is the quintessential cold-weather meal!  It’s savory from the onion, garlic, and veggie broth, and sweet from the carrot, squash, coconut sugar, cinnamon, nutmeg, and clove.  Acorn squash becomes incredibly creamy when blended, and the oat milk adds an extra touch of plant-based creaminess.  Enjoy this soup immediately, or meal prep it for the perfect comforting lunch or easy heat-and-eat dinner.  It will last in the fridge for 3-4 days or in the freezer for 2-3 months!

Serves: 6

Prep time: 20 minutes

Cooking time: 40 minutes

What (your ingredients):

2 acorn squash, sliced in half and seeds removed

2 cups boiling water

2 tablespoons olive oil

1 yellow onion, diced

2 large carrots, sliced into small pieces

¼ teaspoon salt

2 cloves garlic, finely sliced

1/8 teaspoon ground cloves

1/8 teaspoon nutmeg

½ teaspoon cinnamon

2 tablespoons flour

3 cups veggie broth

1 tablespoon coconut sugar

½ cup oat milk

How (your directions):

Heat oven to 400°F.

Place acorn squash, cut side down, into a baking dish.  Pour 2 cups boiling water into the baking dish, then roast the squash for 40 minutes.

Meanwhile, in a large Dutch oven or soup pot, heat olive oil over medium-low heat.

Add diced onion, carrots, and salt.  Sauté and stir for 3-4 minutes, until the onion is translucent.

Add finely sliced garlic, ground cloves, nutmeg, and cinnamon.  Sauté for one minute.

Add flour and stir for one minute.

Slowly add veggie broth, stirring continuously as the mixture thickens.

Lower heat to low and simmer until acorn squash is finished roasting, stirring occasionally.

When the squash is done, remove from the oven, and allow to cool for 5 minutes.  Then, using a spoon, scoop out the tender squash flesh and add to the soup.

Using an immersion blender, or carefully adding to a blender, blend the soup until smooth.

Add the coconut sugar and stir until dissolved.  Add the oat milk and stir until combined. 

Serve hot!

Why (the science):  Acorn squash is high in fiber, making this satisfying soup great for digestion and disease prevention. 

Chocolate Banana Bread Granola (Oil-Free, Sugar-Free, Gluten-Free, Vegan)

Decadent and indulgent- the two words that come to mind when eating this delightful chocolate banana bread granola.  Crunchy banana granola clusters, chewy raisins, and sweet mulberries are balanced with the bitter sweetness of cacao nibs.  Served with warm oat milk, the flavors combine to taste like a guilty chocolate chip banana bread 😊

Serves: 10

Prep time: 5 minutes

Cooking time: 30 minutes

What (your ingredients):

2 very ripe bananas

2 teaspoons cinnamon

¼ teaspoon ground ginger

1/8 teaspoon ground cloves

1/8 teaspoon freshly grated nutmeg

1 teaspoon vanilla extract

½ teaspoon salt

2 cups rolled oats

2 cups quinoa flakes (If you cannot find quinoa flakes at your health foods store, sub with 2 cups of rolled oats)

¼ cup pumpkin seeds

¼ cup cacao nibs

¼ cup mulberries

1/3 cup raisins

How (your directions):

Preheat oven to 400 °F.  Line a baking sheet with a silicone mat or parchment paper.  Hint: the silicone mat or parchment paper is crucial for preventing the granola from sticking to the baking sheet, as this recipe is oil-free.

In a blender, add bananas, spices (cinnamon, nutmeg, ginger, cloves), vanilla extract, and salt.  Blend until smooth.

In a large bowl, combine oats and quinoa flakes.  Pour banana spice mixture over oats and quinoa flakes and stir until well combined.

Pour mixture onto baking sheet and press firmly into an even layer.  This will allow the granola to form those desirable clusters!

Bake for 10 minutes, then stir and flip granola gently, allowing clusters to remain intact.

Bake for an additional 10 minutes, and stir.  Repeat once more until the granola has baked a total of 30 minutes and is golden brown.

While the granola is warm, stir in remain ingredients (pumpkin seeds, cacao nibs, mulberries, and raisins).

Allow to cool before storing in an airtight container for up to 10 days.

Enjoy with warmed oat milk for a cozy and energizing breakfast!

Why (the science):  Cacao nibs are rich in magnesium, which can help improve mood, focus, and energy- the perfect reason to enjoy this sugarless chocolate chip as part of your morning breakfast ritual!