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Roasted Squash and Sweet Potato Soup

31 Jan


This soup is slightly sweet, savoury and very filling. The texture is very thick and creamy with a nice smooth buttery finish. Need I say more? Oh, well I could say that this soup gives you a substantial dose of your daily vegetables while making you feel like you’re having a treat.




  • 2 medium or one large squash like Kabocha or Butternut (not Spaghetti squash)
  • 2-3 medium sweet potatoes
  • 3 large carrots
  • 2 large onions
  • 4-6 cloves of garlic
  • 1.5-2 Ltrs of broth (Chicken/Turkey/Pork/Vegetable)
  • 1-2 Tbs salt
  • 1-2 Tsp dried ginger
  • Coconut Aminos to taste (optional, can use soy sauce but be careful with the amount of salt you use)
  • Dash Cinnamon
  • 1/4 cup butter (use coconut oil if vegan/dairy free)
  • Olive oil


Preheat oven to 400 degrees F.

Peel and roughly chop all of the vegetables and place in baking pans. Keep the carrots separate as they may take slightly longer to cook. Drizzle with olive oil and roast until tender and slightly browned.*

Put all vegetables in a soup pot (at lest 13 ltr capacity), add 1.5 ltrs of broth, bring up to a boil over medium heat and simmer for about 5 minutes.*

Use an immersion blender to blend until smooth. *

If the soup is too thick add the remaining broth.

Add spices and seasoning to taste, then add butter and enjoy!


* If you are using Kabocha squash it may be difficult to peel. I usually wash thoroughly, cut in half, remove seeds, drizzle with olive oil and roast. Done this way, the flesh easily separates from the peel afterwards.

*This soup is very thick and may spit while you’re cooking it. You will need to stir frequently and be cautious of molten lava like soup splattering you! Keep your heat to medium and do not cook on high heat to prevent scalding yourself and burning the soup.

*You can also use a blender to blend this in batches but do not overfill and be cautious as the soup will be very hot. It is a good idea to have the vent open in the lid a crack to vent steam. Place a towel over the blender to prevent hot soup from spraying when blending and opening the lid.


Grain-Free Breakfast “Porridge” (AIP)

12 Jan

Recently I have been trying to adapt my diet to the Autoimmune Protocol Diet / Paleo Approach diet. My hope is that like so many proponents of this approach, I will be able to reduce the impact of my disease. I have had a fairly easy time adapting to this approach so far (if you ignore the coffee I am still drinking) but breakfasts remain a challenge.

This morning when I woke up, I was dreaming of making a cauliflower based breakfast porridge. It’s not often I have dreams that manifest into such yumminess in real life. This was sweet, creamy and crunchy. I also liked that it was quick and easy to whip up.



  • 1 1/2 cups cauliflower finely chopped, grated or pulsed in the food processor
  • 1 medium carrot grated
  • 1 small golden beet grated
  • 3 TBS raisins
  • 1 TBS dried cranberry
  • 1-2 TBS ccoconut oil
  • 4 TBS toasted coconut
  • 1/2 cup coconut yoghurt
  • 1/4-1/2 tsp cinnamon (depending on your taste)
  • 1/8 tsp cloves


Melt coconut oil over medium-high heat in a medium size sauce pan. Add the vegetables and cook until al dente. Make sure not to overcook the veggies, you want them to be crunchy. I chose to cook this on a slightly higher heat to maintain the crunchiness and to ensure they didn’t steam. Add spices and raisins and cranberries and cook for another 2-3 minutes. In the mean time, place coconut in a pan over medium-low heat until toasted nicely (between 2-4 minutes).

Pour vegetable mixture into a bowl, top with coconut yoghurt and toasted coconut. Enjoy!

Prep time: 5 minutes, cook time 10 minutes.
Serves: 2


For those who are not raisin lovers, I think you could add a grated apple to this for the sweet factor.

Anyone wanting extra sweetness could add a little honey. For me the flavour of the raisins added enough sweetness and adding honey would have been too much.

Make sure the cauliflower is cut up very small. Larger pieces of cauliflower will taste too vegetabley and detract from the belief that you’re eating a grain based hot muesli. In the photo above some of my cauliflower pieces were too big.

Roasted Sweet Potato and Chick Pea Soup

9 Jan

This recipe came from one of those happy accidents that can happen in the kitchen. It all started when I stumbled across a recipe for “Aftermath Health Drink” in Vista magazine. The drink is meant to help you get over the indulgences of the holidays. I could see the detoxifying qualities of the drink so I whipped up a batch. A drank a cup of it and decided that I really wouldn’t like another. But I’d made the broth and I do not like to waste. Besides, the flavors seemed to call for a creamy, coconut, sweet potato mix. So I went for it and the results were beautiful!

You could make this all in one go or you could roast your veggies and make the broth ahead of time, earlier in the week while doing other meals. I believe that will be my approach as otherwise, this recipe would be quite a time commitment.


2 Litres of water
2 garlic cloves
1 med chopped onion
Ginger root about 2″ chopped
1-2 Tsp caraway cracked
1-2 Tsp cardamom seeds cracked
3/4 Tsp red chilli peppers

Vegetables & Chickpeas:
2 large sweet potatoes
1 head of cauliflower
1 large can of chickpeas (796 ml)

Final Ingredients:
1 can coconut milk (296 ml)
1 Tbs coconut oil**
1 Tbs salt
1-2 Tsp ground cumin


Combine broth ingredients and simmer for 2 hours. I recommend using a tea ball/herb ball for the red pepper flakes, cardamom and caraway seeds so that your soup will be creamer after it’s blended.

At the one hour mark, begin prepping your vegetables.

Clean cauliflower and sweet potatoes and place in roasting pan. You can peel the sweet potatoes either before or after roasting. Drizzle cauliflower with olive oil before roasting. Roast vegetables at 400°F until soft about 40 minutes.

Drain the chickpeas, drizzle with olive oil and spices – if desired. I used chilli pepper flakes, salt, cardamom and ground cumin. Roast for about 20 minutes. Be sure not to over cook the chickpeas or they will become too hard. They should be cooked enough to get a roasted flavor but not roasted until crunchy.

Combine the broth with vegetables and the final ingredients in a blender or food processor and purée until smooth.*  You may need to do this in batches as this makes a lot of soup.

Return to pot and simmer for another 1/2 hour, adding additional seasoning as necessary.


* If you would like a really smooth, restaurant style soup, you will need to strain the soup. I do not bother as I don’t mind that it’s not perfectly smooth.

** I added coconut oil to improve the mouth feel and to slow digestion and therefore feel full longer. This is probably not necessary if using full fat coconut milk.

Yield: About 12-14 cups

Time: 2.5 hours