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I don’t know about you, but for me; there’s nothing cozier than a creamy bowl of soup full of Fall flavors. I made this white bean & thyme squash soup with the massive Hubbard Squash I was wearing in the photo below. Hubbard squash is a type of winter squash, higher in Calcium than many other squashes. It’s also a great source of the antioxidant vitamin C, vitamin B6, vitamin A, and zinc- which all help boost immune health. Plus, squash is rich in fiber which helps keeps you full and your gut microbiome happy! In this recipe, I also added some white butter beans for protein and a few other simple ingredients. I seasoned with garlic and thyme, but as always - you do you!
Yields 10-12 cups. . What you’ll need: 4 cups roasted squash of choice 2-4 medium white potatoes 4 cups cooked butter beans or white beans 1 medium onion 1 stalk of celery 4 cloves garlic Optional: 1-2 carrots {I didn’t use, but would add to the flavor} 3-4 cups of veggie broth or water 1 tsp salt {to taste, use more if you used water} 1 tsp black pepper 1/2 tsp garlic powder 1 tsp dried thyme {or fresh} .  What you’ll need to do: 1. Preheat oven to 350 {convection roast if you have that setting}. Slice the Hubbard squash- you may need to roast it whole for a while in order slice.. 2. Cut squash, potatos, celery, and onion into 4-5" cubes. Roast on a parchment covered sheet pan at 350 until soft. 2. Let squash cool and peal the skin off. 3. In an InstaPot or a large soup pot, add cooked squash and veggies. Add the garlic cloves. 4. Simmer on low until veggies are soft and basically falling apart. Or if you’re using InstaPot, press “Soup” setting. 5. Blend with a hand blender or regular blender until smooth. 6. Add garlic powder, s+p and thyme to taste.  I love topping soups with crispy brussel sprouts, roasted veggies, or warm toasted bread. Stay cozy my friends! Molly
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It doesn't get much better than a warm, creamy soup on a chilly fall day. Especially when you know you're nourishing your body with healing spices seasonal, nutrient-dense food. Ginger and turmeric give this soup the perfect balance of sweet, spicy, and savory. As well as a plethora of health benefits. Turmeric is the most widely researched superfood, and is renowned for being one of nature's most potent antiinflammatory foods. Curcumin, the powerful antioxidant in turmeric, has also been proven in multiple studies to help fight free-radicals and DNA-damage. I love this recipe because it's super versatile: use whatever fall vegetables you love or find at the farmer's market. Delicata or acorn squash would also be delicious. Use this recipe as for soup, vegetable dip {using less liquid}, or even poured over spaghetti squash as a seasonal pasta sauce.  Prep time: 30 minutes Total time: 45 minutes Yield approx 4 cups. Double recipe for larger yield. What you’ll need: 2 cups chopped roasted sweet potato 1 cup roasted cauliflower 1/4 cup pumpkin purée 1 1/4 cup unsweetened cashew milk {recipe for homemade nut milk} 1/2 tbsp turmeric powder 1/4 tsp ginger powder {or ~1 cm cube raw ginger root} 1/4 tsp garlic powder {or 1-2 garlic cloves} 1/8 tsp salt 1/4 tsp black pepper optional spices: 1/4 tsp cayenne or 1/4 tsp paprika optional toppings: roasted cauliflower purple kale chips diced avocado sesame seeds What you’ll need to do:
  Stay cozy,
Molly I don't know about you, but I'm a big snacker. Sometimes I love making a big plate of finger foods, chopped veggies, and various dips {Homemade Edamame Hummus} to munch on while I study. Although, I've found very few cracker brands that I feel are made with 100% real and clean ingredients. With the leftover almond meal from making almond milk, I decided to give my own homemade crackers a go with a few simple ingredients that were already in my pantry. This simple recipe came out way better than expected. Super excited to try different flavors and variations of these healthy crackers!  Yields approx. 10 small crackers {double the recipe if you'd like to make more} Prep time: 10 minutes Total time: 45 minutes What you'll need: 1/2 cup almond meal or food processed almonds {fine} 1/2 cup oats 2 tbsp chia seeds 2 tbsp flax meal or seeds 2 egg whites seasonings of choice: 1 tsp cumin 1 tsp garlic powder 1/2 tsp paprika 1/4 tsp cayenne 1/4 tsp pink salt 1/4 tsp black pepper or everyone’s favorite ~ Trader Joe's Everything But The Bagel Salt What you'll need to do: 1. Preheat oven to 325 and combine all ingredients in a mixing bowl. Mix well. 2. Create small ~1-2” crackers. Press thin on a parchment lined baking sheet. {The thinner the cracker, the crispier.!} 3. Bake for about 20 minutes. Flip. Bake for about 15 more minutes or until crispy and golden. {NOTE: your crackers will bake quicker if you used dry almond meal, vs almond meal left over from milk.} 4. Store in an airtight container. If they lose their crunch, simply toss in the oven for a quick re-crisp.  Serve with your favorite dip or guac, on a cheese plate, or even crumble on greens for a crunchy salad topper.
In health, Molly Let’s talk gut health. There are so many supplements out there claiming to increase gut health: probiotic pills, kombucha, and even prebiotic supplements. But, what’s the difference between prebiotic and probiotic? What should one eat to promote a healthy gut microbiome? In order to obtain optimal health, we must ensure our gut bacteria are healthy and flourishing. To ensure happy gut bacteria, we must feed them accordingly. Fiber derived from natural plant sources play a major role in maintaining blood sugar levels, satiety, as well as feeding our existing gut bacteria. Yet to receive all these health benefits, we must injest both types of fiber: water-soluble and water-insoluble. Water soluble fibers slow digestion, increasing the rate of nutrient absorption. Because soluble fiber isn’t well absorbed, it can also prevent blood sugar spikes. Foods which are high in soluble fiber include oatmeal, legumes, nuts, apples, and berries. These natural sources of soluble fiber help to feed the millions of bacteria that live inside our gut. Anything that feeds gut bacteria and helps them flourish is considered a prebiotic. As opposed to a probiotic, which adds cultures of bacteria to your gut microbiome in the form of a probiotic pill or fermented food such as yogurt or kimchi. On the other hand, water-insoluble fiber helps to keep waste moving through the intestines. Cellulose is an example of an insoluble fiber found in plants, which our body can’t digest. Since insoluble fiber is not broken down or fermented by our gut bacteria, it keeps waste moving through the intestines and promotes a healthy digestive flow. Insoluble fiber has also been linked to lowering blood pressure, glucose levels, and the risk of cardiovascular disease. Whole-grain foods which still include the outer hull, including brown rice and wheat bran, can be great sources of insoluble fiber. Additionally consuming vegetables like celery, cabbage, carrots, cauliflower, and fruits still in their skin can be an excellent way to add more insoluble fiber to your diet and improve gut health. The most important thing is to eat a wide variety of foods, so that we can feed a wide variety of different microbes and increase the diversity of our microbiome! It has been found that the healthiest microbiomes are the most diverse, containing a broad spectrum of bacterias. Through consumption of foods with prebiotic soluble fiber, we feed and nourish our gut bacteria. With insoluble fiber sources, we ensure that foods pass through our digestive system and balance our blood pressure. Since about 90% of our serotonin production occurs in the gut: a healthy gut microbiome means a healthier and happier you!  In health, Molly These pie bars are the creamy dreamy solution to my fall pumpkin cravings. Made with 100% clean ingredients, these bars can be enjoyed as a guilt-free dessert or even as a breakfast treat. Also with only 7 main ingredients, these pumpkin pie bars are quick and simple to make. I simply used the leftover almond meal from my Home Made Almond Milk, and a few ingredients I already had in my pantry, making this the perfect recipe to try if you've recently made almond milk. If not, not to worry. You can also use food processed almonds to create the pumpkin pie base.  Prep time: 10 minutes Total time: 50 minutes Recipe for a 9 x 5" loaf pan: Yields approx 6 bars What you'll need: Base 1 cup food processed almonds {or use leftover from Homemade Almond Milk} 1/2 cup oats 1/2 tbsp cinnamon 1 tsp pumpkin pie seasoning pinch of sea salt optional ingredients: 1-2 tbsp honey or maple syrup 1 1/2 tbsp chia seeds Filling 1 can pumpkin puree {15 oz} 2 beaten eggs 1/4 cup almond milk {or coconut milk, or light coconut cream} 1 tbsp cinnamon {I like a lot!} 1 1/2 tsp pumpkin spice optional ingredients: 2 tbsp honey or maple syrup 1 1/2 tbsp chia seeds What you'll need to do: 1. Combine all crust ingredients in a mixing bowl. 2. Lay parchment paper in baking dish of choice. Tightly pack the crust in an even layer on the bottom of the baking dish. 3. If you used almonds from left over almond milk {see recipe}, then bake the crust for about 10 minutes at 350 to remove moisture. If not, feel free to skip this step. 4. Combine all filling ingredients and mix well. 5. Pour filling over crust and pop back in the oven for about 35-45 minutes, or until filling passes the "clean fork test". 6. Allow to cool entirely before slicing. Store in an airtight container in the fridgerator.  I topped mine with a drizzle of pumpkin seed butter and a little shaved coconut. The bars would also be beautiful with a dark chocolate sauce, cacao nib topping, or just as they are. I hope these bars fulfill your Fall pumpkin cravings without the crash or stomach aches of processed sugar. Stay cozy friends! Molly Making your own homemade nut milk is much easier than you may think. All you need is a blender and a cup of raw nuts and you're set. Not only is it cost effective, it's also much healthier than many storebought nut milks. Many almond milk brands incorporate gums and soy lecithin, which are GMO and often harsh on the gut microbiome. By making it yourself, you can be sure what you're getting is natural, unprocessed, and preservative-free. Homemade almond milk is an open canvas! Customize your milk with some turmeric, cinnamon, cardomom for a soothing Golden Milk Latté. Or some cacao powder, maple syrup, and peppermint extract for a dairy-free Mint Hot Cocoa. For this batch, I kept it simple: cinnamon, vanilla, and a pinch of sea salt. Additionally, I made a separate batch of Spirulina + Mint Matcha Milk for morning lattés and mid-afternoon pick-me-ups. Store your homemade nut milk in sealed jars in the fridge for up to 4 days. Use in your smoothies, soups, cereal, or coffee for a creamier and healthier nut milk than the storebought.  Prep time: 5 minutes Total time: 10 minutes Servings: 10 1/2 cup servings What you'll need: A high speed blender cheese cloth or thin dish towel Ingredients: 1 cup of raw almonds {or your favorite nut!} 5 cups water Sea Salt Vanilla Cinnamon: {for 3 + 1/2 cups milk} 2-3 drops vanilla extract 1/2 tsp cinnamon pinch of pink himalayan salt optional sweetener: 1-2 pitted dates, 1 tbsp honey/maple syrup Spirulina Mint Matcha: {for 1 + 1/2 cup milk} 1 + 1/2 tsp matcha powder 1 tsp spirulina powder 3-4 drops peppermint extract optional sweetener: 1-2 pitted dates, 1 tbsp honey/maple syrup What you'll need to do: 1. Allow raw almonds to soak in 5 cups cool water overnight. Or 1-2 hours in very hot water. 2. Add water and almonds to your high speed blender, and blend until smooth and creamy. Keep it running for about 1-2 minutes. 3. Add desired flavorings! 4. Strain using a nut milk bag, cheese cloth, or even a thin dish towel. {I've also used a strainer with very small holes.} Lay your clean dish towel over a mixing bowl and pour over your the almond milk. Carefully gather the corners, lift up, and squeeze the bag until all of the liquid is removed. Pro tip: Save almond pulp for adding to baked goods, making crackers, or raw desserts. 5. Transfer almond milk to a jar or sealed bottle and refrigerate. Shake well before drinking, as it tends to separate.   Get creative with your milks and add your favorite seasonal flavors {pumpkin spice}, or toss in a few berries for a sweet strawberry nutmilk.
In health, Molly |
molly pelletier
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