Acorn Squash Soup (Dairy Free & Vegan Option)


Acorn Squash Soup, dairy free, vegan

We are in the midst of a major Winter Storm. The snow is falling, the wind is blowing and the temperatures keep dropping. This warm, nourishing soup hit the spot today.

The whole family gobbled this soup down for lunch. Next time I might try to double it since it went so quickly. Acorn Squash is brimming with Vitamins A, C, B6 and fiber. Winter squash is a healthy way to help ramp up your immune system this time of year.

Acorn Squash Soup (Dairy Free & Vegan Option)
Recipe type: Soup
Cuisine: Vegan & Dairy Free
Prep time: 
Cook time: 
Total time: 
Serves: 4
  • 1 cooked acorn squash
  • 2 cups chicken or vegetable stock
  • 2 Tbsp. ghee (or olive oil)
  • 1 Tbsp. chopped garlic
  • 1 tsp. Italian Seasoning
  • 1 tsp. Herbamare (or sea salt)
  • 1 tsp. chopped ginger (optional)
  • 1 tsp. cinnamon
  • ½ tsp. nutmeg
  • pepper to taste
  1. Wash and cut squash lengthwise in half. Remove seeds from the squash and discard. Place in pot with 3 cups boiling water and boil until soft for 20 minutes. Remove squash from pot and use a spoon to scoop out the inner flesh. Discard the outer part of the squash.
  2. Using another pan, place ghee (or olive oil) into pan and melt over medium heat. Next add in squash and all other ingredients. Cook and stir regularly over medium heat for 10 minutes. Turn off heat. Using an immersion blender, blend ingredients together until smooth for 3-5 minutes.
  3. Serve hot.

 This was shared on Slightly Indulgent Tuesday.

Potato Leek Soup (Vegan)

The French adore leeks.  Leeks are often overlooked here, but they are very popular in France and many parts of Europe. My Mother-in-law cooks with them all the time–whether it be as a side dish with a salmon dinner, in a soup or in a fresh salad for lunch. Indeed I have eaten many leeks since meeting my husband!

Leeks are rich in sulfur like their relatives–onions, garlic and shallots. They are jam packed with Vitamins A, C and K, folate and iron. Potatoes contain fiber, potassium and Vitamin B 6. Cashews help make this soup creamy without the need for dairy products.

2 leeks

3 medium potatoes
1 cup cashews, soaked 8 hours
2 cups almond milk (or milk of choice)
2 tsp. Herbamare
2 tsp. parsley
pepper to taste

Wash leeks and potatoes thoroughly. Peel potatoes and cut in half. In a medium size pot, boil potatoes with 6 cups of water over medium heat until tender. Drain potatoes and mash them with a potato masher or fork.

Cut leeks into thin slices and bring to a boil in a small pot with 2 cups of water over medium heat. Once the leeks become tender, remove pot from heat. Drain leeks and set aside.

Discard water from cashews. Place potatoes, leeks, cashews, milk, Herbamare and parsley in a Vitamix or blender. Make sure the blender is not too full (if it is, make the soup in 2 batches). Blend on high for 2 minutes. Remove lid very carefully as there will be steam. Pour into bowls. Serve hot.

Optional-Top with fresh cracked pepper.

Makes 4 servings.


Mint and Pea Soup (Vegan)

One of my husband’s favorite soups is Mint Pea Soup. It’s a French soup that is simply incredible. I ate it  several years ago in Paris and thought I had died and gone to heaven. OK–there were A LOT of foods in Paris that I fell in love with over and over again. Let’s see…chocolate, coffee, soup, fondue and the list goes on!

I finally decided to make my husband’s beloved soup. I attempted to make it dairy-free. Attempt is the key word because trying to measure up to a Parisian chef sans dairy is no easy feat!

My attempt paid off. This soup got rave reviews from my husband who has asked that I please make this soup at least a couple of times a month from now on. Definitely was my response! Why? Because not only does this soup taste scrumptious, but clean up is a breeze! Furthermore, my children gobbled the soup up which made me a very happy Momma.

Herbs are surprisingly nutritious. Mint is a good source of Vitamins A, C, copper, iron, potassium and calcium. Peas are rich in folate, fiber and zinc. This soup should win the hearts of anyone in your family–even a picky toddler or husband! 🙂

2 cups frozen peas
1/2 cup mint, chopped
1 1/4 cup vegetable stock
1 Tbsp. olive oil
1/2 onion, diced
1 clove garlic, minced
1 tsp. coconut sugar
1/2 tsp. parsley
pepper to taste

Add olive oil to saute pan and place over medium heat. Once the oil is hot, add in the onion and garlic. Cook for 5 minutes and then add in peas, mint, stock, sugar, parsley and pepper. Bring ingredients to a boil. Once boiling, cook for 5 more minutes. Remove pan from stove.

Pour ingredients from pan into Vitamix or Blender. Make sure the container is no more than half full. Blend on high for 2 minutes. Carefully remove the top of the container as ingredients will be steaming.

Pour ingredients into bowls. Serve immediately.

Optional-Top with Parmesan or Daiya Cheese and/or mint leaves.

Serves 4.

Creamy Sweet Potato Soup (Vegan)

I hope you are enjoying the first week of 2012. I have had a lovely past few days with my mother who is visiting us from out of state. My mother’s visit has been wonderful-rich in lively conversations, lots of good laughs, baking, trips to the park and of course delicious food!

My children are so happy to be spending time with their “Nana”, especially my four year old who always finds another book to have Nana read to her. And my husband and I have even been able to go on a few dates-a trip to the movies and dinner at our favorite Indian Restaurant.

I was in the mood for soup today. I crave warm, vegetable soups in the winter months. This soup certainly did the trick. It warmed me up, brightened my spirits and got rave reviews from my family.

Furthermore, this soup is loaded with Vitamin A rich sweet potatoes and Vitamin K rich celery. The onion in the soup provides a healthy dose of immune boosting Vitamin C. The soup also contains garlic which is both antibacterial and antiviral. Here’s to keeping my family and your family healthy this year!

5 sweet potatoes (peeled)
1 onion, chopped
2 cloves garlic, chopped
3 cups gluten-free vegetable broth
1 can coconut milk (this brand is BPA free)
2 celery stalks, diced
1/3 cup coconut sugar
1 tsp. Herbamare
1 tsp. cinnamon
1/2 tsp. nutmeg
pepper to taste

Boil sweet potatoes in a large pan with plenty of water for approximately 30 minutes. Drain water and mash sweet potatoes with a potato masher (or puree in a blender) until smooth. Set the sweet potatoes aside. Return large pan to stove.

In the large pan, saute the onion and garlic in the olive oil over medium heat until onion becomes translucent. Add in the celery and saute for another 3 minutes. Next pour in the coconut milk and 2 cups of the vegetable broth.  Stir well with a large spoon. Place the sweet potatoes into the pot and stir again. Add in the remaining cup of vegetable broth.

Finally, add in the coconut sugar, Herbamare, cinnamon and nutmeg. Cook over medium low heat for approximately 15 minutes, stirring regularly.

Pour soup into bowls and serve immediately. Sprinkle fresh pepper on top.

Optional-Top with Parmesan cheese or plain yogurt.

Makes 8 servings.

Food for Thought

Now that I am at home, I am trying to feed my family good, wholesome meals. I’ve been exploring how to make nutritious meals and snacks that satisfy everyone- a (sometimes picky) four year old, a husband who loves traditional French food, and myself-an always hungry on-the-go mom.

Getting a four year old and an infant to eat healthy food is not always an easy feat (or an entire family for that matter). Here are a few quick and easy recipes I made last week for dinner that a friend of mine asked me to share:

Butternut Squash Soup
1 (2 to 3 pound) butternut squash, peeled and seeded
2 tablespoons ghee or coconut oil
6 cups chicken stock or vegetable stock
1 medium onion, chopped
1 teaspoon nutmeg
sea salt and pepper


Cut squash into approximately 1 inch chunks. In large pot melt ghee or coconut oil. Add onion and cook until translucent, about 8 minutes. Add squash and stock. Bring to a simmer and cook until squash is tender, about 15 to 20 minutes. Remove squash chunks and place in blender and puree. Return blended squash to pot. Stir and season with nutmeg. Add salt and pepper to taste. Serve.

Baked Salmon
2 (6 ounce) fillets, salmon
2 cloves garlic, minced
6 tablespoons olive oil
1 teaspoon dried basil
1 teaspoon black pepper
1 tablespoon lemon juice
1 tablespoon fresh parsley, chopped
sea salt and pepper to taste


In a medium bowl, make marinade by mixing olive oil, garlic, basil, lemon juice, parsley, salt and pepper. Place salmon fillets in a glass baking dish and cover with marinade. Marinate in the refrigerator about 1 hour. Preheat oven to 375 degrees. Bake 35 to 45 minutes or until salmon flakes with a fork.

Enjoy and happy eating!