Cinnamon Apple Butternut Soup ( slow cooker)

Dust off that slow cooker ( crock pot) and get ready to make a light, simple, and delicious sweet and cinnamon-y butternut squash soup.

Nothing says fall like butternut squash! If you are not ready for soup yet, pin this recipe for later.  Or better yet, make it now and FREEZE it for that first surprise chilly wet damp day. You'll be prepared with a tasty and healthy warming homemade soup!

This soup has an incredible flavor that both children and adults will love! Cinnamon, coconut sugar, vanilla almond milk swilled into this rich butternut squash and apple base made in the slow cooker!! Need I say more???

My CSA farm supplied me some butternut squash after I had already loaded up at Trader Joe's making my stash four large squashes in total! I decided to cook and freeze butternut squash soup this week.

I made two butternut squash soups- one savory ( click here Butternut rosemary soup) and one sweet- both are vegan and gluten free. Today I am sharing the recipe for the sweeter version which is really delicious.

The Right Peeler is a Huge Time Saver 
You do have to peel the squash, but I promise you if you have the right tool, peeling the squash is easy. Using my new vegetable peeler that I ordered online,  I was able to peel a large squash in under a minute without any struggle. The skin seemed to glide right off and quickly. OXO Good Grips Y Peeler

I peeled my large squash in 45 seconds with this sharp
OXO Good Grips Y Peeler.
It's the fastest and best peeler I've ever used

Cut in half , scoop out the seeds and chop into pieces 

Butternut squash can be somewhat sweet, so I decided to sweeten up this soup even a little bit more with some apple, cinnamon, and a little *coconut sugar ( see below).

I used my slow cooker for ease and blended the finished product with my immersion blender when it was done producing a creamy delicious soup.  I added the spices at the end and optional coconut or vanilla unsweetened almond milk. ( I chose the vanilla unsweetened almond milk was acutally exceptional in the soup!!)

Author:  Judee Algazi of Gluten Free A-Z Blog
Prep Time: 10- 15 minutes
Cook Time:  4 hours on high in the slow cooker


Ingredients:

6 cups of butternut squash, chopped ( about a 1 large squash)
1 cup of carrot, sliced ( about 2 carrots)
2 ( any) apples, cored, peeled and quartered
8 cups of water
cinnamon to taste
coconut sugar to taste ( available at Trader Joe's or any health food store- lower glycemic)
optional: slightly warmed coconut or almond milk added to each bowl when serving.

Optional: Garnish: chopped apple tossed in cinnamon, coconut sugar,  and chopped pecans or toasted pumpkin seeds (Make your own pumpkin seed tutorial)  like I did.

Directions:

Peel and chop the butternut squash. Use 6 cups for this recipe and place into the slow cooker.
Add the apple, carrots and the water. Cover and slow cook on high for 4 hours or low for 6. When everything is soft, turn off the slow cooker, remove the lid and blend with an immersion blender or in your blender. Taste it and then add cinnamon ( about a Tablespoon is what I used) and coconut sugar to taste ( I used about 2 Tablespoons).
If you like a creamed soup, add a little warmed coconut or almond milk to your taste to each bowl or to the entire soup. I used vanilla unsweetened flavor of almond milk.

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I am an affiliate for Amazon and I do receive a very small compensation if you purchase on Amazon through my blog, but adds nothing to your cost. I appreciate the support that helps to cover the expenses of publishing this blog.

Food is my passion. I am gluten intolerant, busy. and strive for a healthy balanced lifestyle. It has taken me many years to develop and discover easy healthy recipes that meet gluten free, vegetarian and real food standards. On my blog I share my journey, my struggles, my discoveries, and my new recipes. I hope you find ideas, resources, and recipes that will be helpful to you. Come Back soon.

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Baby Brussels Sprouts Soup ( in 12 minutes)

 Baby Brussels sprouts soup is delicious and can be prepped and cooked rather quickly- in just 12 minutes.

This is one of my old favorites, and I'm bringing it back to share on Weekend Cooking and Souper Sunday (2 wonderful low key and more personal blog parties where anyone can share a food related post for Weekend Cooking or a soup, salad, or sammie recipe for Souper Sunday. 

Do you hate or love Brussels sprouts? 

For most people there is no in-between. 

If you love them, make this soup. 

If you haven't liked them in the past, I'm asking you to give them a chance. If they aren't overcooked, you might like like them. They actually taste like little cabbages. 

I've learned ways to cook this controversial vegetable so I now actually like Brussels sprouts (I didn't always), and I've been getting super excited about making fall soups since the weather has been getting cooler. 

Need a soup for Thanksgiving? 

The supermarkets, farmer's markets, and Trader Joe's ususally carry fresh stalks of farm fresh Brussels sprouts (of course feel free to use frozen- I did) around Thanksgiving. You might have to add 5-10 minutes to the cooking time if you use fresh Brussels sprouts because they tend to be not only firmer, but also larger than the petite frozen.

These are my favorite  frozen Brussels sprouts.
I remove them from the bag and cook them in the soup.

Fresh brussels sprouts on a stalk - cut each sprout in half for this soup

This soup is perfect for the busy cook who likes healthy recipes. It took only 5-7 minutes to prep and 10-12 minutes to cook, yet it tasted warm, delicious, and comforting. It's a nice nutritious fall soup to add to your repertoire. 


How to Start To Acquire A Taste For Brussels Sprouts

If you you hate don't care for brussels sprouts, the best way to try them is roasting them. They come out crispy and crunchy and are absolutely delicious. I have never met anyone who hasn't tried and enjoyed  My recipe for : Wendy's crunchy and crispy Vegetable balls .

If you do like Brussels sprouts then you will love this soup. They sprouts are not mushy, smelly, or overcooked.  Enjoy it- it's soup weather.

 Judee Algazi from Gluten Free A-Z Blog
Prep Time: 5-7 minutes
Cook Time: 10-12 minutes
Serves: 4

Ingredients: 

1 pound small brussels sprouts- cut in half if fresh or
( I used frozen- Hanover petite Brussels Sprouts- no need to cut in half)
2-3 cloves of garlic, peeled and pressed or chopped
1 large leek- white part diced
2 medium shallots- peeled and sliced
2 medium carrots, diced
3 cups of water
3 cups of hot vegetable broth
Sea salt and cracked pepper to taste
1/4 cup of vegetable broth or 1 tablespoon of oil for sautéing the vegetables- your choice

Directions:

Sauté the garlic, leeks,  shallots and carrots in a 3 quart soup pot. Add the small brussels sprouts ( if large cut in half) and the water. Bring to a boil and then reduce flame somewhat and cook for about 7 minutes. Add the vegetable broth and cook for an additional minute or two until hot. Taste and season with sea salt and pepper.

My Brussels Sprouts were from the frozen bag of petite sprouts- the black measuring cup holds my chopped leeks..

Last week I made a different vegan and gluten free Fall Vegetable Soup using yet another fall unusual vegetable- kohlrabi- plus, onions, carrots, and fresh garlic ( If you have never used kohlrabi, let me introduce you. It's kohlrabi's growing season, and the simple vegetable tastes like a potato but is very low in carbs and makes a DELICIOUS soup ).

My notes: 

• I make this soup oil-free by choosing to sauté my vegetables in a little vegetable broth instead of some oil. I can't tell the difference in taste - so I save the calories.
• If you don't have shallots, substitute 1/2 cup of chopped yellow onion. 
• Like cabbage, Brussels sprouts are extremely flavorful in soup.
• Fresh Brussel sprouts (if larger than baby size) need to be cut in half and may take a little longer to cook- BUT do not overcook- you won't like them.
• For those squeamish about Brussels sprouts- use the frozen baby sprouts for this soup. 

Disclaimer: If you click on the links and purchase anything from Amazon, I do receive a very very small compensation. This helps me defer the cost of running the blog. Thank you.

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Kohlrabi -The Low Carb Potato + soup recipe

Have you met (low carb) kohlrabi? Let me introduce you. 

September and October are Kohlrabi season and this unusual vegetable is well worth buying and trying. It peels like a potato, tastes a little like a potato , and has practically no carbs. ( Is it like the cauliflower substitution?). You could try mashed kohlrabi or kohlrabi fritters.

Last week I was given kohlrabi from my CSA farm. I never had one before, so I was a little intimidated. I went online and discovered that this sometimes green, sometimes purple vegetable from the cabbage family is easy to make and really delicious. 

Kohlrabi is very low in carbohydrates and calories, has no fat and just a hint of sodium. Yet, like the cabbage family vegetables, It is rich in protective antioxidants, minerals, and carotenes making it a "nutritionally powerful" fall vegetable to add to your diet! 

The flavor is interesting. When it is raw, it tastes like a mild radish that could be added to salads or grated for slaws. When it is cooked, it tastes like a mild potato flavor ( but without the carbs).

I made two recipes with my 2 kohlrabi. 

Low Carb Side -First Recipe: I sautéed a medley of fall vegetables: diced onions, carrots, garlic, and diced kohlrabi (tasted like potato). I simply sautéed until everything was tender. I topped it with shredded raw kale. Great side and quick way to use it.

Soup- Second Recipe: I made a delicious kohlrabi red lentil soup. The kohlrabi imparted a rich flavor into the soup, and the raw shredded kale wilted tenderly when added to each hot bowl of soup. The pairing of kohlrabi and red lentils was exceptional. This is the recipe that I am sharing below. 

( I'll be trying mashed kohlrabi and kohlrabi fritters in the future)

Of course it is vegan and naturally gluten free!

Author: Judee Algazi
Prep Time: 10-15 minutes
Cook Time: 30 minutes
Serves 6-8 small bowls


Ingredients: 

Olive oil spray + 1 Tablespoon of olive oil
1 medium to large kohlrabi bulb , peeled and diced
2 carrots, diced or sliced (your choice) 
1 cup of  diced onion 
1 or 2 cloves garlic, chopped
3/4 cup of red lentils, picked over and washed
1 cup of chopped raw kale
2 and 1/2 cups water 
4-5 cups of vegetable broth
1- 2 tablespoon of salt free seasoning mix 
Cracked pepper to taste
Taste before adding salt

Directions: 

Spray an 8 qt soup pan with olive oil spray. Add onion, garlic, and carrots and sauté for about 3 minutes. Add the olive oil and the kohlrabi. Saute for another 5 minutes on a low flame stirring frequently. 

Add the red lentils, the water and 2 cups of broth. 
Bring to a boil and then lower the temperature and simmer for about 15 minutes. 

Add 2 more cups of broth and continue to simmer. 

Add seasonings ( except salt)  and cook for about 15 additional minutes until the red lentils are soft and dissolved. 

Use an immersion blender to blend the soup 75 %, leaving a small amount of the chunky vegetables. If there is not enough soup add the additional cup of broth. Taste and add salt if needed. Add a small amount of uncooked chopped kale to each bowl. The kale will wilt and soften in the in the hot soup. 

Have you ever made kohlrabi? What have you made?

Try my all time favorite: zero carb pancakes

    I will be sharing this every day on the daily blog parties on  

    My blog carnival list

I am an affiliate for Amazon and I do receive a very small compensation if you purchase on Amazon through my blog. I appreciate the support to help cover the expenses of publishing the blog.

Food is my passion. I am gluten intolerant, busy. and strive for a healthy balanced lifestyle. It has taken me many years to come up with easy healthy recipes that meet gluten free, vegetarian and real food standards. On my blog I share my journey, my struggles, my discoveries, and my new recipes. I hope you find ideas, resources, and recipes that will be helpful to you. Come Back soon.

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Chia Berry Mug Muffin

This incredible vegan and gluten mug muffin is made with chia seeds and is a variation of my 3 minute blueberry mug muffin that I originally made with a regular egg. My friend Vicki doesn't eat eggs, so I tried to make a fast 3 minute mug muffin that she ( and all my vegan readers)  could enjoy.

You know what? I like the vegan version just as much better. Chia seeds really do work as a replacement for eggs in this recipe, and I was really pleased with the results. Mug muffins taste much much better than they look.. don't let the looks fool you..

I make this muffin every day for breakfast. It's oozing warm strawberries and blueberries. I can't wait to eat it each day. The Chia seeds are a powerhouse of nutrients. They are a really good vegan source of Omega 3, calcium, protein and B vitamins. For additional nutritional information about chia seeds see : Chia seeds 

It is very quick and easy to make, tastes fabulous, and is only 3 Points Plus on Weight Watchers ( Yay!!) I don't like to use the microwave, but only 3 minutes??? I will experiment with baking it in the oven and let you know...

I usually make a green juice ( romaine lettuce, cucumber, celery, kale or collard , carrots)  when I first wake and then look forward to my tasty filling muffin about 1/2 hour later.  The muffin is quite filling because it is made with coconut flour which is very high in fiber. Trust me, this muffin will hold you.

Author: Judee Algazi at Gluten Free A-Z Blog
Prep Time: 2 minutes
Cook Time: 3.5 minutes
Serving size: 1 large individual muffin
Material Needed: a low round mug
Weight Watchers: 3 Points Plus

Ingredients: 
1 Tablespoon of chia seeds ( black or white)
3 Tablespoons of unsweetened almond or coconut milk
1/2 med sized banana, mashed well with fork
1 heaping Tablespoon of coconut flour
2 strawberries chopped in pieces
8 blueberries

Directions
Mix chia seeds and almond milk in the mug. Allow to sit for a few minutes or don't if you are in a hurry. Add mashed banana and mix and then add the coconut flour and mix well with a spoon. Add the berries and microwave for 3.5 minutes ( depending on your microwave- if yours is very powerful try 3 minutes) . Turn the mug over and it should slide right out. It will be very hot, so allow to cool a little before eating.

Mixture of chia, almond milk , and mashed banana

Mixture with coconut flour and added fruit

This is the bottom of the muffin; the fruit seems to go to the top
Tastes so much better than it looks!

Top  of mug muffin oozing blueberries and strawberries

This post will  be shared on  

My blog carnival list 

Food is my passion. I am gluten intolerant, busy. and strive for a healthy balanced lifestyle. It has taken me many years to develop and discover easy healthy recipes that meet gluten free, vegetarian and real food standards. On my blog I share my journey, my struggles, my discoveries, and my new recipes. I hope you find ideas, resources, and recipes that will be helpful to you. Come Back soon.

Author: Judee Algazi

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