coconut milk

Butternut Squash Soup

This butternut squash soup. 😍  Less than 10 whole food ingredients, less than 20 minutes cooking time. My jam.


6 c butternut squash, peeled and diced (look for it in the freezer aisle, or peel 1 medium fresh and dice)

4 stalks celery, diced

1 small sweet onion, chopped

1 Tbsp coconut oil

1 can full fat coconut milk

2 tsp sea salt  

1 tsp turmeric  

1 tsp black pepper

1 Tbsp apple cider vinegar  

4 c filtered water


Fresh parsley, hemp hearts to garnish

Sauté celery, onion and celery in a large soup pot with coconut oil until aromatic. 
Add remaining ingredients.  Bring to boil, reduce to a simmer, cover and cook an additional 20 minutes, or until squash is tender. 
Remove from heat.  Puree using a immersion blender, or transfer to a traditional blender.  Top with fixings. 
Top with freshly chopped parsley and hemp, 1-2 Tbsp hemp hearts for a protein punch.

Makes 4-6 servings to warm the soul.

Caribbean Stew

This will become a staple to your menu.  Trust me.

1/2 block firm tofu (8ish ounces), cubed

2 Tbsp coconut oil

1 small onion, diced

optional: 1 jalapeno pepper, seeded and chopped

4 cloves garlic, minced

3 ribs celery, chopped

1 small sweet potato, cubed

2 sweet bell peppers, diced

1 bunch lacinatokale, rinsed and torn from stem

1 1/2 tsp cumin

1 1/2 tsp coriander

1 tsp turmeric 

1/4 tsp allspice 

1/4 tsp nutmeg

pinch cayenne pepper

1 (15oz) can diced tomatoes, no salt added

1 can (13.5oz) can full fat coconut milk

1 c filtered water

1 tsp sea salt 

1/2 tsp ground black pepper

Saute tofu, garlic and onion in coconut oil for about 3-4 minutes, or until aromatic.

Add additional ingredients, in order of appearance.

Bring to a boil, reduce to a simmer.  Cook for 20-30 minutes.

(you could totally do this in a crock pot if that's your thing)

Serves 4.  Freezes well.

Inspired by The Blood Sugar Solution, by Mark Hyman, MD