Butternut Squash Soup

If you’re into fall cooking and love squash varieties, then this soup is for you! There is just something about a cozy and flavorful bowl of creamy soup in the cooler months, isn’t there? It feels and tastes like a hug in a bowl to me. πŸ˜‚ Too much? Okay, let’s get straight to the recipe for y’all rolling your eyes at me.

Prep time: 15 minutes Cooking time: 1 hour Total time: 1 hr 15 minutes

Serves: 3-4

Ingredients

  • 3 Tbsp olive oil (use per tbsp separately- instructions given when)
  • 1 medium-large butternut squash
  • 1 medium yellow onion
  • 1 medium red pepper
  • 1 Tbsp garlic
  • 2 cups vegetable broth
  • 1 can cannellini beans
  • 1/2 cup nutritional yeast
  • 1/3 cup coconut cream
  • 1 tsp sea saltΒ 
  • 1/4-1/2 tsp pepper (add to taste preference)
  • 1 tsp smoked paprika
  • 1/8 tsp nutmeg
  • 1/2-1 tsp cinnamon (add to taste preference)
  • 1 tsp herbs de provence, or add dried oregano, basil, thyme, etc.
  • Optional: fried sage to top, sriracha to top or blend in, parmesan to top, or better yet- parmesan crisps!

Directions

  1. Preheat oven to 425F. Line a large baking sheet with parchment paper.
  2. Take your butternut squash and cut off the top and bottom. Then cut in half lengthwise. (See below.) Scoop out the seeds and discard (or clean, dry and roast later to avoid food waste).
  3. Take your yellow onion and cut into 8ths. (See below). Place both the butternut squash, skin-side down, and the onion on the parchment paper. Use 1 Tbsp of olive oil and brush to coat both. Sprinkle the butternut squash with sea salt and cinnamon. Place in oven and set timer for 50 minutes.

4. In the meantime, you may air-fry the red pepper for 15-20 minutes at 400F or add this to your baking sheet with 20 minutes left in the oven. Don’t forget to coat in olive oil! πŸ˜‰

5. Once roasted, take a fork to pierce and ensure the squash is thoroughly cooked. Once cooked and cooled a bit, scoop out the butternut squash from its skin and add to a large blender or food processor. Add onion and red pepper then puree. Add the next 4 ingredients (garlic, veg broth, beans and nutritional yeast) and puree again until a smooth consistency is formed (about 3-5 minutes, depending on the tool you’re using).

6. If you have enough room in your blender or food processor, add the coconut cream. If not, transfer the puree to a large pot with 1 Tbsp olive oil over low-medium heat. Warm, add coconut cream and spices, then mix.

7. Once warm- hot, serve in bowls with toppings of choice. Enjoy!

Did you enjoy this bowl of warming, fall joy? If so, then please leave a review below and/or treat me to a matcha! 🍡 You can donate one here.

Thank you in advance for your following and support! For more delicious, healthy recipes, follow me @feed.me.happy and join my email list here!

All my love, πŸ’– Danielle

Pumpkin Sourdough Bagels

Tis the season to pumpkin-fy everything πŸŽƒ, including my favorite sourdough bagels! I used The Little Spoon Farm’s basic recipe as a guide and readjusted the recipe to balance the wet to dry ingredient ratio. I hope you enjoy these as a lovely morning breaky or as a vehicle for a sandwich!(my hubby’s favorite).

Pumpkin Sourdough Bagels

Time: 14 hours Yields: 8 medium sized bagels

Ingredients

  • 1/4 cup sourdough starter
  • 1 1/8 cup filtered water
  • 1 1/2 tsp salt
  • 3 Tbsp maple syrup
  • 1 tsp pumpkin spice (you can make your own with cinnamon, ginger, ground cloves, and nutmeg)
  • 1/2 cup + 2 Tbsp pumpkin puree
  • 4 cups all purpose or bread flour
  • 1 egg white
  • 1/2 tsp salt
  • pumpkin spice to top

Directions

  1. Make dough the night before baking (12 hours before forming the bagels). So if you plan to form them at 7am, make the dough at 7pm. To do so, add 1/4 cup sourdough starter to a large bowl, preferably tupperware you can seal/cover.
  2. Warm the water for 20 seconds in the microwave and whisk with the starter.
  3. Whisk in the salt, 2 Tbsp maple syrup (save 1 Tbsp for boiling), pumpkin spice and puree.
  4. Lastly, add the flour 1 cup at a time and mix well. Add the dough to a Kitchen Aid mixer with a bread hook and put on setting 4 for 6 minutes. If you don’t have a mixer, knead well by hand for 6 minutes. In order to tell if the dough is ready, work a small ball of dough in your hands. Pull the dough apart slowly to form a window. If you can begin to see through the window without it breaking easily, then the dough is ready. If not, keep working the dough. Note: the dough should NOT be sticking to your hands. If it is, add a touch of flour until this resolves. It should feel similar to wet play dough. If it’s too dry, add 1/8 cup water.
  5. Place dough ball in container and cover. Place somewhere warmer, like a proofing drawer, microwave, or oven. Let sit for 12 hours overnight.
  6. It’s baking time! Reference this video on how to shape your bagels. Do so as you desire, and let those bagels rise for another hour.
  7. With 20 minutes to go, bring a large pot to a boil and preheat the oven to 425F.. Right before you add the bagels to the water, add the last Tbsp of maple syrup.
  8. Add bagels to the rolling boiling water and let sit for 1 min 30 sec on each side. Remove with slotted spoon.
  9. Let dry on parchment paper.
  10. Crack 1 egg and remove/discard yolk. add to a small bowl. Add 1/2 tsp salt and whisk with a fork until consistent and non-clumpy. Brush bagels with egg white generously. Add sprinkle of pumpkin spice to top.
  11. Line large sheet pan with parchment paper. Add your bagels, and bake for 25 minutes.
  12. Remove bagels and let cool for at least 15 minutes.
  13. Enjoy with cream cheese or make a delicious sandwich with them. πŸ˜‹

Did you enjoy this recipe? Please leave me your thoughts in the comments below! Happy fall y’all! πŸŽƒ

Iced Pumpkin Spice Latte

It is that time of the year again, folks, and with my current flexibility in schedule, I plan on delivering a brand new collection of fall recipes! πŸ’ƒπŸ½πŸπŸ‚πŸŽƒπŸπŸŽ

To start, I wanted to provide a simple Iced Pumpkin Spice Latte recipe, especially because it isn’t quite full-fledged fall weather yet. Please let me know what you think in the comments below! Thank you for your visit and support. 🧑

Ingredients

  • 1 cup milk of choice
  • 3 Tbsp pumpkin puree
  • 1/4 tsp pumpkin spice
  • 1 cup coffee
  • 1/2 scoop vanilla or pumpkin spice protein powder
  • Optional to sweeten: 1-2 tsp sweetener of choice (honey, agave, maple syrup)
  • Sprinkle of cinnamon to top!

Directions

1. Blend all ingredients together then serve over ice OR to save yourself from more dishes, shake in a protein shaker.

Cheers and enjoy! πŸ˜‹

Lemon Blueberry Loaf

Hello all! I have been absent on this blog for a bit because I’ve been workin up a storm at my 3 jobs- 1 of which is nutrition counseling at my own private practice that I founded- eeek! πŸ˜† It’s been very exciting to launch Danielle Cahalan Nutrition, LLC, but it has also been time consuming with behind-the-scenes tasks. I am also working as a per diem (as needed) clinical dietitian at a hospital, and I just put my two weeks notice in for my social media marketing director position of 2 years at All Access Dietetics. That job was wonderful as a student and intern and I am so grateful for the experience and what I learned along the way, but I no longer have the time and attention to dedicate to it.

With all of that said, I will have more time to focus on my private practice, and that includes more recipe development again- yahoo! If you’ve been following me for awhile, then you know an e-cookbook is one of the long-term goals. I was unrealistic with my timeline to launch this this past spring, so the new goal is to launch a compilation of delicious and healthy recipes by next summer. 🀞🏼

I’m jumping back into the recipe making’ game with this summer winner- a sweet & light Lemon Blueberry Loaf. I highly recommend pairing it with vanilla ice cream or yogurt with a drizzle of honey on top. Please enjoy and let me know what you think in the comments! I would love to get your feedback. ❀️

Lemon Blueberry Loaf

Ingredients

Dry Ingredients

  • 2 1/2 cups blanched, almond flour (3 cups of all almond flour should work just fine too instead of the coconut flour addition)
  • 1/2 cup coconut flour
  • 1 cup rolled oats
  • 1/2 tsp sea salt
  • 1 1/2 tsp baking soda

Wet Ingredients

  • 1 1/2 tsp lemon extract
  • 1 lemon squeezed (about 2-3 tsp lemon juice)
  • 1/2 cup nonfat Greek yogurt
  • 1 full egg, 1 egg white
  • 1/2 cup honey

Other

  • Fresh blueberries (I’m sure you can use frozen too, but I haven’t tested this!)

Directions

  1. Preheat oven to 350F. Line loaf pan with parchment paper.
  2. Mix dry ingredients in a large bowl.
  3. Mix wet ingredients in a small-medium size bowl.
  4. Add wet ingredients to dry ingredients and mix well, until no visible dry clumps are present. Let sit for 5-10 minutes to soak up wet ingredients.
  5. Fold in 1 cup blueberries. Add the batter to the lined loaf pan. Lightly press blueberries on top to make a design or dot the top.
  6. Bake at 350F for 30 minutes, or until light golden brown on top.
  7. Remove from oven and let cool for 10-15 minutes before cutting. Add lemon zest if you’d like. πŸ‹
  8. Top with whatever you’d like, such as ice cream, yogurt or honey, and enjoy!

Oatmeal Berry Tartlets

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Happy Fri-yay, loves!

Instead of posting my regular Feed Me [Weekly] meal plan today, I have decided to pay tribute to the 3 hours of recipe testing I did earlier to perfect this recipe. I wanted to develop an easy, make-ahead breakfast that could also double as a snack throughout the week. These oatmeal berry tartlets are the perfect bursts of fuel and flavor to kick start or get you through the day.

Oats are known for their ratio of carbs : fiber : protein, averaging at 31 : 5 : 6 in grams. Carbs have gotten a bad rep in the past, but keep in mind that carbs are our body’s first choice of fuel. Carbohydrates not only give us energy, but they keep our mental sharpness in check and on top of things. Fiber keeps you feeling fuller longer while also promoting digestive health, and protein helps repair muscles and tissue. I use the Gluten-Free Rolled Oats from Trader Joe’s. It comes in a 32 oz. bag and lasts me weeks!

I did my best to keep sugar to a minimum with this recipe. The natural sugars from the bananas helped in this pursuit, and I urge you to use browned bananas, similar to when you would bake banana bread. As bananas brown, the sugars concentrate in the fruit itself, resulting in a sweeter taste.

Lastly, I mentioned that I would provide both vegan and non-vegan options; however, I found that I did not need to use eggs, so to my happy surprise, it turned out to be naturally vegan (minus the honey). The honey may be replaced in equal amounts with agave or maple syrup. Enjoy!!

Oatmeal Berry Tartlets

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Prep time: 5 minutes

Baking time: 15 minutes, plus 10 minutes to cool

Makes 12 cups

Tools:

  • 1 small mixing bowl
  • 1 large mixing bowl
  • 1 muffin tin
  • 12 muffin baking liners

Ingredients:

  • 1 cup Greek yogurt (for filling)
  • Berry of choice (to top)

Dry Ingredients

  • 1 1/2 cup Oats
  • 1/8 tsp Baking Soda
  • 1 Tbsp Cinnamon (I added another 1/2 Tbsp because I love cinnamon!)
  • Pinch of salt

Wet Ingredients:

  • 3 Tbsp Honey (may substitute with agave or maple syrup)
  • 2 browned, ripe Bananas
  • 1/2 cup Creamy Almond Butter
  • 1/4 tsp Vanilla Extract

Directions:

  1. Preheat oven to 350F. Line muffin tray with baking liners.
  2. Mash the bananas in the small mixing bowl. Add 1/2 cup of the creamy almond butter, 3 Tbsp of honey, and 1/4 tsp vanilla extract. Mix until evenly dispersed.
  3. Create oat flour by grinding 1/2 cup of oats in a food processor until you achieve a medium-fine texture. Add this plus the remaining 1 cup of oats and the rest of the dry ingredients to a separate, bigger bowl. Mix.
  4. Add the wet ingredients to the dry and fold until just mixed.
  5. Add 2 tbsp to each muffin cup. Press middle down with a small spoon and mold the sides to form an empty tart crust shape. Bake for 15 minutes and let cool for 10 minutes.
  6. Add 2 tbsp of Greek yogurt to the middle and top with your berry of choice! A drizzle of honey or nut butter puts it over the top! Enjoy!