Nourished not Famished

Real-life healthy changes, made simple and delicious.

fall

Pumpkin Spice Protein-Packed Smoothie

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Pumpkin Spice Protein-Packed Smoothie

There’s more than one way to get your pumpkin spice fix, and here’s one that will leave you feeling energized, satiated, and ready to take on the day. Can’t say that about that that oh-so-famous Starbuck’s Pumpkin Spice Latte which packs a whopping 29 grams of added sugar, right? Consider this Pumpkin Spice Protein Smoothie to be your real-food fix you reach for when you want to satisfy your pumpkin spice cravings AND feel good.

I’m all about making a healthy, nourishing lifestyle easier to accomplish. That’s why I’ve included canned pumpkin puree as the “pumpkin” in this recipe. If you’re feeling a bit more ambitious, try using steamed kabocha squash or delicata squash instead of canned pumpkin. In my opinion, they taste a bit sweeter than pumpkin, and also have a creamier texture. No pressure, though – canned pumpkin is great in this, too. 

Here’s what you’ll need.

So, if you decide to try using the kabocha or delicata squash, does that mean you need to set your morning alarm super early to get up and steam a micro-batch of squash just for your morning Pumpkin Spice Protein Smoothie? No way! Let’s be real . . .  who has time for that?! Instead, try making a batch as part of meal prep, which will leave you plenty of squash to make this smoothie today, plus a big batch to add to creamy squash soup or a dinner side later in the week. Or, you can freeze the leftover steamed squash into 1/3 cup amounts, and stash in your freezer. Take out a portion and thaw overnight in the fridge for those mornings that you want to make this smoothie.

If you don’t know your kabocha from your delicata, no problem. I’ve been there. I’ve got you covered with my handy Sweather Weather Guide to Winter Squashes.

To steam the squash, just cut it in half, scoop out the seeds, and then cut into chunks. Insert a steamer basket into a large pot, and fill with water just to the level of the steamer basket. Bring the water to a boil, then add the kabocha or delicata chunks. Turn down to medium low, cover, and cook for about 30 minutes or until tender. Once cooled, peel off skin.

I’ve experimented a LOT with this recipe to get it just right, so I guarantee that it will deliver all the fall feels! It’s a great balance of protein, good fats, and slow-burning carbs, so it will leave you feeling satiated and fueled for hours. Switch up the protein source if you need to keep things dairy free.

Accurate or not, I do consider protein powder (even a plain, unsweeted one) to be a somewhat refined food. For that reason, protein powders aren’t something I incorporate into my diet on a daily basis. I usually keep it to once or twice a week.  

Before you invest in some quality protein powder, I encourage you to check out the Clean Label Project Protein Powder Study. Scientists tested many of the protein powders available for sale, to help you more easily find a safe product that is worth your money. 

So, let’s keep this pumpkin spice train rolling! . . . 

Print Recipe
 Pumpkin Spice Protein-Packed Smoothie
Get your pumpkin spice fix without all the junk. This protein-packed smoothie will keep you going for hours.
Course Breakfast
Prep Time 10
Servings
Ingredients
Course Breakfast
Prep Time 10
Servings
Ingredients
Instructions
  1. Add all ingredients to a high-powered blender and blend until smooth. .

Sweater Weather Guide to Winter Squash

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move over pumpkin. time for some squash love!

So, National Pumpkin Day is almost here . . . uhm, really? Really? As if, AS IF pumpkin really needs to be showered with any more love than it already gets?!

I think it’s high time we all spread the #squashlove, so I put together this handy guide to identifying some of the squashes typically stocked at your local market. If sweater-weather has got you in the mood for some hearty squash dishes, refer to this handy guide to ensure you find the best squash to get your fix!

Squashes are a good source of beta carotene, which the body converts into vitamin A. It’s a timely immune system boost just as flu and cold season hits!

Okay, no judgment from me if you have your heart set on pumpkin. I get it.

Here’s my recipe for Protein-Packed Pumpkin Spice Smoothie.)


roasted delicata squash over massaged kale, with yogurt sauce, pomegranate arils, and za’atar spice

Delicata and Kabocha

Delicata and kabocha have a creamy texture and mild sweetness that is perfectly highlighted by roasting (and the skin is edible on both!).

Also, kabocha and delicata are easier to cut than butternut. Kabocha looks very similar to buttercup squash, and are easily confused (you have to peek at the bottom of the squash to really see the difference – google pics to check it out so you can spot the difference). For what it’s worth, I am not a fan of buttercup at all. I find buttercup squash to be very watery and rather bland.

Spaghetti Squash

Spaghetti squash is my go-to for a neutral flavored squash that works nicely in casseroles (like buffalo chicken casserole, and also good in an enchilada-sauced casserole).


roasted butternut squash with chili and cumin

Butternut Squash

For pureed squash soups, butternut is my numero uno. It’s also delicious roasted, and is a perfect pairing with a rich sausage or bratwurst and greens for a quick and easy sheet pan dinner. Check out some of my favorite butternut squash recipes:

Fall Harvest Salad

acorn squash

Acorn squash‘s texture and mild flavor are a good choice for if you’re making stuffed squash (plus, that shape just somehow screams fall, doesn’t it?).


Sugar Pumpkin

Sugar pumpkins are a bit sweeter, firmer, and less stringy than your typical carving pumpkin. They’re suitable for roasting or pureeing. If pureeing to use in a baked good, keep in mind that the consistency will be slightly less thick/condensed than canned pumpkin.

What are your favorites? Which squashes are on your shopping list this week? How many of these six types have you tried?

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Creamy Butternut Squash Soup

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chili roasted butternut squash soup

Squash soup = the quintessential fall and winter soup

click here to jump to recipe

Though pumpkin takes centerstage throughout fall and winter, butternut squash really deserves some time in the spotlight, too. My husband is an avid gardener, and this recipe was inspired by some butternut squash I harvested from our front-yard garden. The fall’s gentle, temperatures here in coastal New England extend the growing season a tiny bit, so we’ll be enjoying a generous pile of squash this winter!

For this soup, I paired the squash with the warm, savory flavors of chili and cumin to balance the squash’s natural sweetness. The final swirl of coconut milk (or cream) gives it a velvety texture.

I am a fan of any recipe that helps me save time in the kitchen. This recipe can be a serious boost to your weekly meal prep if you double it. It freezes well, so it’s wonderful to stash it away for a busy night when you can just defrost it, heat it, and add it to a meal with a lovely protein and huge pile of veggies on the side for an easy, nourishing balanced meal. 

Time-saving tips!

  • Use the peeled, pre-cut squash available at most supermarkets. 
  • Use a handheld immersion blender for the pureeing/blending step. This one is a great option. 

 

Yes, there is a safe way to cut butternut squash.

If the thought of cutting hard butternut squash strikes fear in your heart, no worries! It can be done safely (and easily!), without losing a finger.

You see, I love a good deal when I see one, and I hate spending extra $ on pre-cut squash if it’s no big deal to do it on my own. It’s definitely cheaper to buy it whole, and in purchasing it whole, you get the benefit of extended shelf life compared to pre-cut squash.

Well, here’s the super easy, safe way around that. Instead of attempting to cut a rock-hard raw squash, try this sneaky tip:

instructions on cutting squash safely

This soup is full of comforting, nourishing flavors and textures. It’s warmly spiced without being too spicy, and comes together in just a few steps. And I just couldn’t resist throwing in a few pomegranate arils as a garnish. The tart sweetness totally complements the savory squash flavors. Cranberries or craisins would be a great garnish, too.

 

And if you’re in a soup kind of mood, also check out my super-easy recipe for Black Bean Soup.

helpful tools to make this recipe

Print Recipe
 Creamy Butternut Squash Soup
Course Soups & Stews
Servings
Ingredients
Course Soups & Stews
Servings
Ingredients
Instructions
  1. In a medium pot, heat oil on medium low heat. Add garlic and shallot, and cook until softened. Be careful not to brown the garlic (reduce heat if necessary).
  2. Add cumin, chili powder, and salt, and stir for one minute (until fragrant).
  3. Add cubed squash and approximately 4 cups of broth to pot.
  4. Bring to a boil, then lower the heat and simmer, covered, until the squash is tender, about 20 minutes.low for 5 minutes.
  5. Add coconut milk. Using an immersion blender, blend soup until smooth.* If too thick, add more broth as necessary.
  6. Garnish with pomegranate seeds or cranberries if desired.
Recipe Notes

*If you don't have an immersion blender, you can puree the soup in batches in your regular blender. IMPORTANT: Check your blender's directions on how to safely blend hot foods.

Black Bean Soup

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Hey, whatcha cooking this Meal Prep Sunday? A comforting, cozy, nourishing soup is a no-brainer to add to your meal prep list. It’s pretty easy and straightforward to make, and can be reheated easily throughout the week to include with lunches and dinners (heck, it could even work with breakfast if you like!). This black bean soup is a regular in our house.

FYI – if you are unfamiliar with sherry vinegar, rest assured that it’s easy to find. You’ll find it in just about any supermarket.

If you don’t have an immersion blender, you can puree the soup in batches in your regular blender. IMPORTANT: Check your blender’s directions on how to safely blend hot foods.

If you’re in a soup kind of mood, also check out my recipe for Creamy Butternut Squash Soup.

Please leave a comment if you make it – would love to know what you think. Enjoy!

 

tool tips for making this recipe:

 

Print Recipe
 Black Bean Soup
bowl of black bean soup
Course Soups & Stews
Servings
Ingredients
Course Soups & Stews
Servings
Ingredients
bowl of black bean soup
Instructions
  1. In a large pot, heat oil over low to medium heat. Add celery, onion, and red pepper, and saute until they soften.
  2. Add garlic and stir for one minute. Add spices, bay leaf, and salt, and stir for one minute.
  3. Add broth, black beans, and sherry vinegar. Simmer for 20-30 minutes.
  4. Remove bay leaf. Just before serving, scoop out about 1 cup of the beans and set aside (a liquid measuring cup like a Pyrex one works well for this step). Using a handheld immersion blender, blend the remaining soup mixture that is in the pot. Return the unblended, whole beans (that you set aside) back to the pot.

Roasted Delicata Squash

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Fair warning: I will be obsessing about delicata squash this squash season. And rightfully so, because not only is it perfectly sweet and tender, it is also super easy to prepare. Unlike any other types of squash, it is a breeze to slice before cooking, and there’s no need to peel the edible, thin skin. And, as usual, it’s a good idea to make a big batch so you can leverage one cooking sesh into multiple meals.

   
Give roasted delicata squash a go if you want to add a true taste of fall to your plate.  Are you a delicata fan, too? Who’s adding it to their meal prep this weekend?

 

Looking for a good sheet pan?

Click here for my favorite sheet pans to use when roasting veggies!

Print Recipe
 Roasted Delicata Squash
Course Salads & Side Dishes
Servings
(depends on amount of squash)
Ingredients
Course Salads & Side Dishes
Servings
(depends on amount of squash)
Ingredients
Instructions
  1. Slice off ends, and then slice squash in half lengthwise. Scoop out seeds (and save for roasting for snacks or salad topping!).
  2. Slice into 1/4"-1/2" thick slices. Toss (directly on baking sheet) with some oil, spices, salt & pepper. My favorite combo for delicata squash is melted coconut oil, chili powder, cumin, and a little bit of salt. .
  3. Make sure to spread out slices a little bit on your pan (as pictured). This will ensure a truly roasted texture. Crowding the pan results in a softer, more steamed texture.
  4. Cook at 425 degrees for 20-30 minutes, turning over once halfway through. Timing will vary, so watch carefully.