Fall Squash Soup

Peanut Squash - Photo Source: iStock

This soup is perfect for fall! The best part is that you can use a variety of squash like peanut squash (aka honey nut), butternut, acorn, delicata, etc. In fact, the last batch of this soup that I made I used a mix of peanut and delicata and it tasted delicious.

Butternut Squash Soup
Makes 6 to 8 servings

Ingredients:
7 cups of squash cubes*, any variety (about 2 1/2 pounds of squash)
3 tablespoons unsalted butter, divided
2 - 3 leeks, white and light green parts only, quartered lengthwise, sliced thin, (about 1 1/2 cups)
Salt and pepper
1 tablespoon flour or gluten-free flour of choice
4 cups low sodium vegetable broth or low-sodium chicken broth
1 to 2 cups water
Pinch of cayenne pepper or dash of red hot

*To prepare squash cubes - slice squash in half and remove seeds. Peel skin and cut into 1 - 2 inch cubes.

Directions:
1. Roast the squash until tender (about 45 minutes) at 375 degrees Fahrenheit.
2. Melt 2 tablespoons of butter in a large soup pot over medium-high heat. Add the 1 cup of the sliced leek and cook, stirring occasionally until lightly browned. Then add the roasted squash and cook until the squash begin to break down about, 10 to 13 minutes.
3. Add 2 cups broth and mix to combine. Add remaining 2 cups broth, 1 cup water, and cayenne pepper.
4. Working in batches, process soup in blender until smooth, 1 to 2 minutes. Return soup to pot and bring to a boil and then simmer for 10 minute or more. If desired, thin with up to 1 cup water to desired consistency. Season with salt and pepper to taste.
5. Toss the remaining 1/2 cup of leeks with 1 - 2 tablespoons of flour to lightly coat. In a small skillet melt 1 tablespoon of butter and add the leeks. Cook until lightly browned.

Serve the soup garnished with the crispy leeks.

Nutrition Facts (per serving): 165 calories, 6 grams fat, 4 grams saturated fat, 0 grams trans fat, 15 milligrams cholesterol, 400 milligrams sodium, 27 grams carbohydrates, 4 grams fiber, 6 grams sugar, 4 grams protein

Two Cauliflower Product Reviews

Cauliflower Rice (Image Source: Getty Images)

There are a lot of great cauliflower-based products in the freezer section of the grocery store! A bonus is that they are quick and easy to prepare and a way to add-in more vegetables to your meals.

And if you love cauliflower, check out this Roasted Cauliflower Hummus recipe too, click here.

CAULIFLOWER GNOCCHI

These cauliflower-based gnocchi from Green Giant are SO delicious! They are made with 40-percent cauliflower. Per serving they have 5 grams of fiber and 8 grams of protein. You can use the gnocchi as a side dish at a meal or as the base for a main dish. They cook up in boiling water in just a matter of 2 - 3 minutes!

For a protein boost, serve with grilled chicken or your favorite protein.

Pictured here, the gnocchi were served with a garden-fresh quick tomato sauce (See recipe below).

MEXICAN RICE

This cauliflower-rice dish is so simple and easy from Wegmans. The cauliflower rice is tossed with corn, green peppers, Mexican spices, and black beans. It is gluten-free. Each serving has only 60 calories and has 3 grams of fiber and 2 grams of protein. This goes great as a taco or burrito filling or even as the base for a “rice” bowl.

To heat it up, you can microwave it or just prepare it in a skillet with some olive or coconut oil.

This is also available in a Asian Style and a Garlic & Herb at Wegmans in the freezer section of the store.

Garden-Fresh Quick Tomato Sauce
Serves 4

Ingredients:
1 tablespoon olive oil
1/2 sweet onion, diced
6 roma or small tomatoes, seeds removed and chopped
3 cloves of garlic, minced
1/4 cup white wine
1 teaspoon dried oregano (or 1 tablespoon fresh oregano)
1 tablespoon butter or plant-based spread

Directions:

1. In a skillet heat the olive oil, add the onion, tomatoes, and garlic. Cook down for 10 - 15 minutes until the tomatoes are tender and the onions and garlic are softened. Add the white wine and oregano. Bring to a boil and then simmer for 5 - 10 minutes.

2. Finish with the butter or plant-based butter spread. Once melted, stir to combine. Then toss the sauce with pasta or gnocchi of your choice.
   

Creamy Pasta Primavera

This delicious summer dish is so tasty! The pasta that is used is Banza chickpea based pasta which helps to boost the protein content of this dish. While chickpea pasta is a little pricey for the fiber and protein boost that you gain, it is definitely worth a try.

Now for the cheesy flavor… this dish gains it’s cheesy flavor from nutritional yeast which also brings along nutrition benefits because it is loaded with B-vitamins and adds protein too! You can purchase nutritional yeast in the ‘health food’ section of grocery stores or from on-line retailers like Amazon, click here for a link to purchase Nutritional Yeast from Amazon.

So if you haven’t guessed already, this recipe is vegan! If you think you won’t like vegan meals, this recipe could change your mind. Report back if you give it a try or even share a photo with Molly on social media (Instagram: @mollymorganrd, Twitter: @mollymorganrd, or Facebook!

The idea for this recipe came from Food and Wine Magazine!

Creamy Pasta Primavera - Photo: Molly Morgan

Creamy Pasta Primavera
Serves 6

Ingredients:
3 tablespoons olive oil, divided
1 small sweet onion, chopped
3 tablespoons garlic, minced
1 cup unsweetened cashew milk
2/3 cup cashews, soaked in 1 cup water and drained*
5 tablespoons nutritional yeast, divided
1 teaspoon sea salt, divided
1/2 teaspoon black pepper
1/2 cup whole wheat panko breadcrumbs
5 medium multicolored carrots, sliced
1 medium zucchini, chopped
1 cup frozen green peas, thawed
8 ounces Banza Rotini Pasta (or whole wheat pasta)

*Soak the cashews in water for at least 1 hour to soften

Directions:
1. Prepare pasta to package instructions and drain, reserving 1/2 cup of pasta cooking water.
2. Place zucchini and carrots on sheet pan, drizzle with one tablespoon of the olive oil, and roast at 425 degrees Fahrenheit for 20 minutes until roasted and lightly browned.
3. In skillet add one tablespoon of the olive oil and chopped onion, and two tablespoons of garlic. Cook over medium heat for 10 minutes, stirring often.
4. In a blender combine the cashew milk, drained cashews, three tablespoons of the nutrition yeast, 1/2 teaspoon of the salt, and pepper. Pulse until smooth. Set aside.
5. In a small skillet add remaining one tablespoon olive oil with the panko breadcrumbs, two tablespoons nutritional yeast, and one tablespoon garlic. Cook for about two minutes until panko is crispy and lightly toasted.
6. Return the pasta to the pot, add the roasted vegetables, peas, pasta cooking liquid, and sauce. Season with remaining salt. Serve topped with the panko mixture.

Nutrition Facts (per serving): 450 calories, 18 grams fat, 3 grams saturated fat, 0 milligrams cholesterol, 550 milligrams sodium, 58 grams carbohydrates, 10 grams fiber, 9 grams sugar, and 23 grams protein

Baked Zucchini Parmesean

Zucchini becomes so plentiful this time of year and it can make such a delicious base for a meal! This baked zucchini Parmesan recipe comes together quickly and is so good. Plus you can make it vegetarian or vegan!

For the vegetarian/vegan option choose a vegan sausage like Wegman’s Don’t Be Piggy Sausage Style crumbles, available in the freezer section and your favorite vegan cheese substitute like Daiya Mozzarella Cheese substitute.

Baked Zucchini Parmesan - Image Source: Getty Images

Baked Parmesan Zucchini

Serves 4

Ingredients:
4 medium zucchini
½ cup chopped sweet onion (1 small onion)
13 ounces vegan sausage crumbles or 1 pound of Italian Sausage*
1 teaspoon garlic powder
1 cup pasta sauce
1 cup shredded mozzarella

*If using Italian Sausage, buy crumbled sausage or remove sausage from the casing

Directions:

1. Preheat the oven to 400 degrees F and prepare a 9” x 13” baking dish with non-stick cooking spray.

2. Slice each zucchini in half lengthwise then using a spoon scoop out the center of the zucchini, reserve the scooped part of the vegetable.* Leave about ¼-inch in thickness, this will form a zucchini ‘boat’.

   *An ice cream scoop or spoon works well to scoop the zucchini!

3. Chop the reserved zucchini into bite-size pieces.

4. In a skillet combine the onion and sausage crumbles, cook until the sausage is cooked throughout and the onions are tender. Then add the garlic powder and pasta sauce. Cook for 3 – 5 minutes to heat the pasta sauce.

5. Fill each zucchini with the sausage mixture and then top each with shredded mozzarella cheese. Bake for 30 – 35 minutes.

Nutrition Facts (per serving): 245 calories, 10 grams fat, 4 grams saturated fat, 0 grams trans fat, 20 milligrams cholesterol, 850 milligrams sodium, 22 grams carbohydrate, 4 grams fiber, 11 grams sugar, 19 grams protein

Summer Mojitos

I think that mojitos could be my official drink of summer! Could it be the fresh mint that is making them taste extra perfect? Here are two simple mojito recipes that are easy to make and so refreshing with only 80 - 85 calories each!

For the mint, I have been using pineapple mint which is a variety of mint that I picked up at a local farm stand, which has a light sweet flavor and tastes great.

Plus minus the rum, this makes great mojito-infused water!

Cheers to summer!

Pineapple Mojito (Photo: Molly Morgan)

Pineapple Mojito

Serves 1

Ingredients:
4 - 5 mint leaves
2 - 3 cubes fresh pineapple
2 slices lime
1 oz white rum
ice
club soda

Directions:

1. In a glass muddle together mint, lime, pineapple, and white rum.

2. Add ice and fill with club soda.

If you think you need an extra hint of sweetness, add a drizzle of agave nectar or simple syrup!

Nutrition Facts (per serving): 80 calories, 0 gram fat, 0 grams saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 0 milligrams sodium, 4 grams carbohydrates, 1 gram fiber, 2 grams sugar, 0 grams protein

Mango Mojito (Photo: Molly Morgan)

Mango Mojito

Serves 1

Ingredients:
4 - 5 mint leaves
2 - 3 cubes fresh mango
2 slices lime
1 oz white rum
ice
club soda

Directions:

1. In a glass muddle together mint, mango, lime, and white rum.

2. Add ice and fill with club soda.

If you think you need a extra hint of sweetness, add a drizzle of agave nectar or simple syrup!

Nutrition Facts (per serving): 85 calories, 0 gram fat, 0 grams saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 0 milligrams sodium, 5 grams carbohydrates, 1 gram fiber, 3 grams sugar, 0 grams protein

Strawberry Muffins

Make the most of the delicious strawberries this summer and try a batch of strawberry muffins! This recipe uses Bob’s Red Mill Whole Wheat Pastry flour as the base for the muffins, which helps to keep these whole grain muffins light and fluffy or swap it out for 1 to1 gluten-free flour, if needed!

Click here to watch Molly preparing this recipe in a cooking video for her client Olum’s!

Strawberry Muffins (Image Source: Getty Images)

Strawberry Muffins

12 Muffins

Ingredients:
2 cups Bob’s Red Mill whole wheat pastry flour + plus 2 teaspoons (for tossing with strawberries)*
2 teaspoons baking powder
3/4 teaspoon salt
1/2 cup unsalted butter, softened
1 cup granulated sugar
2 large eggs
1 1/2 teaspoons vanilla extract
1/2 cup milk
1 pint strawberries (about 2 cups), diced
2 tablespoons turbinado sugar, for topping

*Or 1 to 1 gluten-free flour

Directions:

1. Preheat the oven to 375 degrees Fahrenheit. Prepare a muffin tin with paper liners.

2. In a mixing bowl, whisk together the flour, baking powder and salt.

3. In another bowl combine the butter and sugar and beat with an electric mixer for 2 minutes, until combine. Then add the eggs and vanilla and beat well to combine.

4. With the mixer on low, add one-third of the flour mixture and milk. Then workings in batches continue until all the flour and milk has been added and combined.

5. Toss the strawberries with 2 teaspoons of flour and set 1/2 cup of the berries aside. Gently fold in the strawberries to the batter.

6. Scoop the batter into the prepared muffin tins.

7. Sprinkle the muffin tops with the reserved berries and turbinado sugar.

8. Bake for about 30 minutes, until lightly golden and a toothpick comes out clean.

9. If necessary, run a sharp knife around the top edge of each muffin to free it from the pan and let the muffins cool in the pan for about 25 minutes. Transfer the muffins to a rack to cool completely.

Nutrition Facts (per serving): 235 calories, 9 grams fat, 5 grams saturated fat, 0 grams trans fat, 55 milligrams cholesterol, 290 milligrams sodium, 35 grams carbohydrates, 3 grams fiber, 18 grams sugar, 3 grams protein

Roasted Brussels Sprouts + Buffalo Brussels

These two Brussels sprouts recipes are easy to make and perfect to try, even if you think you don’t like Brussels sprouts. Plus Brussels sprouts are loaded with fiber and deliver age-fighting plant compounds: lutein and zeazanthin.

Roasted Brussels Sprouts - Photo: Molly Morgan

Roasted Brussels Sprouts

Serves 6

Ingredients:
2 pounds Brussels Sprouts - trimmed and cut in half
1 tablespoon extra virgin olive oil
salt and pepper to taste

Directions:

1. Preheat the oven to 425 degrees F.

2. Arrange the cut Brussels sprouts on a baking sheet. Note: they will fall apart a little but the loose leafs will crisp up and taste great once they are roasted!

3. Spray or drizzle the Brussels sprouts with olive oil.

4. Roast for 15 minutes, stirring once half way through cooking. OR continue cooking until the Brussels sprouts are lightly browned and crispy.

5. Remove from the oven, if desired, season with salt and pepper to taste and serve! OR proceed to the recipe below to make for Buffalo Brussels Sprouts!

Nutrition facts (per serving): 85 calories, 3 grams fat, 0 grams saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 40 milligrams sodium, 14 grams carbohydrates, 6 grams fiber, 3 grams sugar, 5 grams protein

Buffalo Brussels Sprouts

Serves 6

Ingredients:
Roasted Brussels Sprouts (See recipe above)
1/4 cup melted butter (or butter alternative)
2 tablespoons hot sauce
Creamy blue cheese dressing for dipping

Directions:

1. Prepare roasted Brussels sprouts per recipe.

2. Combine in a small bowl the melted butter and hot sauce.

3. Drizzle over the roasted Brussels sprouts and toss gently.

4. Return to oven for 5 minutes.

5. Then remove from the oven and serve with creamy blue cheese dressing for dipping!

Nutrition facts (per serving): 195 calories, 14 grams fat, 4 grams saturated fat, 0 grams trans fat, 10 milligrams cholesterol, 70 milligrams sodium, 15 grams carbohydrates, 6 grams fiber, 3 grams sugar, 6 grams protein

Mango Crumble Bars

These bars could be called disappearing mango crumble bars… they are that good!

Mango Crumble Bars (Photo: Molly Morgan)

Mango Crumble Bars
Serves 9

Ingredients:
1 cup old fashioned rolled oats
3/4 cup Bob’s Red Mill 1:1 gluten-free baking flour
1/3 cup brown sugar
1/4 teaspoon salt
6 tablespoons butter or vegan butter alternative, softened
1 1/2 cups diced mango (2 large or 3 small mango)
1 teaspoon corn starch
1 tablespoon honey

Directions:

1. Preheat the oven to 350 degrees F. Prepare a 9 x 9-inch baking pan with parchment paper.

2. In a mixing bowl combine the oats, flour, brown sugar, and salt. Stir to combine. Then add the softened butter. Mix well until the mixture is combined and crumbly. Set aside 1/2 cup of the mixture.

3. Press the oat mixture into the bottom of the prepared pan. Then cover with the chopped mango. Sprinkle the corn starch over the top of the mango. Top with the reserved 1/2 cup of the oat mixture.

4. Bake for 45 - 50 minutes, until the top is lightly golden brown.

5. Remove from the oven, drizzle with honey, and cool before slicing to serve.

   Nutrition Facts (per serving): 210 calories, 8 grams fat, 5 grams saturated fat, 0 grams trans fat, 20 milligrams cholesterol, 10 milligrams sodium, 32 grams carbohydrates, 2 grams fiber, 12 grams sugar, 2 grams protein
   

Lemon Garlic Tempeh

Have you ever tried tempeh before? It’s protein packed and plant-based. Each serving of this recipe has 20 grams of protein (about the same amount as in three ounces of chicken), it is made from soy beans, water, and brown rice (or other grains).

Tempeh has a great texture and will take on the flavors of what it is cooked with. At the grocery store, look to buy tempeh in the ‘health food’ aisles at the grocery store or in the produce section.

Lemon Garlic Tempeh (Photo: Molly Morgan)

Lemon Garlic Tempeh
Serves 2

Ingredients:

1 package (7.5 oz) tempeh (e.g. Light Life Original Tempeh)
1 tablespoon olive oil
1 small sweet onion, sliced
2 cloves of garlic, minced
1/2 lemon, sliced, seeds removed
2 tablespoons lemon juice
sea salt

Directions:

1. In a skillet, heat the olive oil over medium heat. Add the tempeh and onions, garlic, and lemon slices. Cook, stirring throughout and turning so the tempeh browns on each side.

2. Once the tempeh is browned and cooked through and the onions are sauteed. Add the lemon juice and season with sea salt.

   Serving suggestion: serve over wild rice with roasted vegetables (e.g. zucchini or broccoli).

   Nutrition facts (per serving): 250 calories, 13 grams fat, 2 grams saturated fat, 0 grams trans fat, 20 milligrams sodium, 17 grams carbohydrates, 9 grams fiber, 2 grams sugar, 20 grams protein
   

Berry Fruit Cream

This fruit-based creamy dessert is so refreshing! This version was berry-based but it would also taste great with other fruit like mango, pineapple, or peaches. The recipe was inspired by the latest edition of Food and Wine magazine.

Berry Fruit Cream - Photo: Molly Morgan

Berry Fruit Cream
Serves 8

Ingredients:
6 cups frozen mixed berries
1 cup coconut cream
1/4 cup agave nectar
Bare coconut chips for topping

Directions:

1. Combine all ingredients in a blender and blend on high for 3 - 5 minutes or until the mixture is creamy and smooth.

2. Transfer to a container, cover, and freeze. Allow to freeze at least for 1 - 2 hours for a sorbet-like texture.

3. Scoop into bowls and serve topped with coconut chips.

Nutrition Facts (per serving): 165 calories, 8 grams fat, 7 grams saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 15 milligrams sodium, 24 grams carbohydrates, 3 grams fiber, 18 grams sugar, 1 gram protein