Savory Sage & Butternut Squash Soup

Savory Sage and Butternut Squash Soup

For the past few weeks I've been participating in a nutrition and exercise challenge from the Barre3 Studio where I teach classes. I wanted to come up with some recipes that both satisfied my cravings for warm comfort food and fit within the guidelines of the challenge. One of my very favorite recipes born out of the challenge was this Savory Sage and Butternut Squash Soup. It is delicious and so simple that it can literally be made in 10 minutes. If you have dietary restrictions, you'll also be happy to hear that it is dairy free, soy free, gluten free and could very easily be nut free, if you choose. 

I paired this soup with a simple Greek Salad topped with grilled chicken. It is perfectly creamy and I love the natural sweetness of the squash paired with the sage. I think it's perfect for lunch or as a first course next time you host friends for dinner. I hope you enjoy it!

Ingredients

36oz of Fresh Butternut Squash cubes or 3 (12oz) bags of pre-sliced butternut squash cubes. (I buy Green Giant butternut squash cubes in the produce department near the bags of fresh broccoli, green beans, etc.)

1 tbsp coconut oil

¼ tsp dry sage

¼ tsp dried chili flakes

Salt to taste, at least ¼ tsp

Black pepper to taste

2 cups vegetable broth (I prefer Swanson’s 100% natural)

Dry Roasted Pepitas, Pumpkin Seeds or Sunflower seeds 

Serves 5

Method:

1.  Pierce each bag and place all three bags of butternut squash cubes in the microwave on high for 7 minutes. ***If using fresh squash and your prefer not to microwave steam the squash: Line a baking sheet with foil and grease with coconut oil or non-stick spray. Place squash cubes on the tray in a single layer and roast at 350 for 30-35 minutes or until softened and move on to step 2.

2. Pour broth, seasonings, coconut oil and cooked squash in a high speed blender and blend until completely smooth. Additional broth can be added if you prefer a thinner soup.

3.  Top each serving with 1 tbsp of seeds and enjoy.

Meal Prep Lunch: Chicken Salad Two Ways

And, wow! It has been entirely too long since I posted. It's been an interesting last year or so since I sat down to write. I became a Barre3 instructor, accepted and quit a job, sent a child to kindergarten and cooked about 1,ooo healthy meals, many of which should have ended up here...and hopefully still will in the not too distant future.

I have been getting quite a few questions lately about meal prepping,mainly from followers of my Instagram account. For me, like I've told so many folks, meal planning and prepping is essential for me. Not only does it keep me sane when our schedule seems so hectic, but it also saves our family money. Going to the store with a plan keeps me from throwing extra food into the cart that we will inevitably toss in the trash. I mean, who among us has not pulled that wilted bag of yellowing and slimy bagged lettuce out of your veggie drawer and thought Dang! I totally forgot I bought that or Man! We should have eaten out one less time this week. It hurts even worse when the "bag of lettuce" is actually an $8 package of out-of-date chicken breasts.

Planning our meals out for the week takes a little effort over the weekend, but because I've made so many meal plans over the past couple of years, we've settled into a comfortable rotation of favorites that work for our family. I like to throw something new in here and there to keep it form getting totally monotonous, but we definitely have meals that just always seem to work. Some newbies make the cut and a whole lot don't. Don't beat yourself up when a meal goes wrong. Two weeks ago I made what was most definitely the nastiest textured chili to ever come out of a crock pot. I can't really even say what went wrong...think chili flavored baby food. Or don't. You probably shouldn't. It was that gross.

But back to why you're here--a meal prep recipe. In the spirit of keeping life simple, here are two of my favorite lunch meal preps. These are my go-to chicken salads. Simple, fresh, healthy and delicious---prep one of these recipes tonight and you'll have lunch for the next week ready and waiting in the fridge. I suggest portioning the salad out into individual containers to keep serving size in-check and ensure that your prep lasts you through the week. Plus, portioning out your servings eliminates excuses. You have a last minute meeting...forgot that dentist appointment? There is no reason to hit the drive thru when you can borrow your kid's lunchbox from last year (the one that obviously will not work for him this year, you know, because it already kept his food cold for an entire school year) throw in an ice pack and take that meal with you. Both of these salads taste great at your kitchen table or in the DMV parking lot.

Hope you enjoy! I'd love to hear your comments and suggestions!

Cran-Apple Chicken Salad:

16 oz of cooked, shredded chicken breast
3/4c plain Greek yogurt (add an additional 1/4c of yogurt if you prefer a creamier salad)
1 tbsp grain mustard or Dijon Mustard (optional)
1 med apple, diced (I prefer Fuji or Honeycrisp)
1 rib of celery, diced
2 tbsp dried cranberries (I prefer Ocean Spray 50% less sugar cranberries)
1oz toasted walnuts, rough chopped
1/4 tsp garlic powder
salt and pepper to taste
Combine all ingredients in a large mixing bowl and mix well. Taste and season with additional salt and pepper, if needed. Serves 4-5.

Sante Fe Chicken Salad:

16oz of cooked, shredded chicken breast
1/4c plain greek yogurt
1/4c light or regular sour cream
1/3c mild chunky salsa
1/2c sweet corn kernels
1/2c black beans
1/2c reduced fat or regular shredded cheddar cheese
1 tsp cumin
1/4 tbsp garlic powder
1/4 tbsp red pepper flakes
1 rib of celery, chopped
a handful of fresh cilantro, de-stemmed and rough chopped
Juice of 1/2 a lime
salt and pepper to taste
Combine all ingredients in a large mixing bowl and mix well. Taste and season with additional salt and pepper, if needed. Serves 4-5.

I like these salads best on a Joseph's pita bread or toasted Ezekiel bread. I find the pitas at Wal-Mart in the deli section. I'm hoping more retailers will begin to carry Joseph's products, but for now its the only place I can find them. Either salad is also great on its own or on a bed of romaine. Enjoy!

Use Those Leftovers: Roasted Chicken and Sweet Potato Sandwiches

I hate throwing perfectly good food away but there are some nights that eating the leftovers is about as appealing as that fourth set of jump squats. As in, I'm not going to do it. That's when you have to take a second look at what's in the fridge and give it a makeover.

Not every meal has to look pretty on the plate and this one isn't going to win any beauty pageants, but it does taste great and will totally fill you up. Serve it with a side of fresh fruit and you're good to go.

Here's what you need:
- 2 slices of Ezekiel Bread or Whole Wheat Bread, toasted
- 2-3oz cooked chicken breast, sliced
- 1/2c cooked sweet potatoes, mashed
- 1tbsp dried cranberries

It couldn't be more simple. While your bread is toasting, warm your sliced chicken and sweet potatoes. Spread the sweet potatoes on your toast and sprinkle with dried cranberries. Then layer the chicken and enjoy!

Weeky Lunch Prep and Roasted Vegetable Quinoa

I've mentioned before that I'm a big believer in lunch-time food prep whether you are eating at home or out with friends. I tend to get into food cycles for lunch where I eat the same thing for a few weeks just because it tastes good or the fresh vegetables in the recipe are in season. Better get them while you can, right? After a few weeks I move onto the next thing that sounds good. I know it sounds boring, but I don't look at it that way.

For a longtime lunch was the most stressful meal of the day for me.  My workouts usually end right at lunchtime and by the time we get home my kids want to eat and they want to eat RIGHT NOW. I would find myself making their sandwiches and stuffing the crust of their PB&J in my mouth because I had no idea what I was going to eat or when I was going to get the the chance to sit down and eat it.

With my meals prepared and waiting in the fridge, I can walk in the door, stick my food in the microwave to warm up while I make the girl's sandwiches and then we all get to sit down at the table together...I won't say we eat together since lately most of our meals consist of me tying to eat while trying to convince  begging the older kid to "just eat three bites" and picking up all the food the little one is joyously and repeatedly throwing off her tray.

I've been asked several times if I prep for the whole week or just a few days. The answer is all week. I've never had a food safety "incident" that being said, if you aren't comfortable eating something you cooked on Sunday for lunch on Friday, I can understand. Just plan to prep on both Sunday and Wednesday.

For the most part my protein is always either 3-4oz of baked chicken breasts (1lb chicken breasts drizzled with olive oil, seasoning, bake 400 degrees 35-40 minutes) or two spicy turkey meatballs. (See mini meatloaf/ meatball post. Reduce recipe by half to make 10 meatballs/ 2 per meal.)

For side dishes I've been having either brown rice and broccoli, half a sweet potato and green beans or Roasted Vegetable Quinoa salad. The quinoa has been my staple for about 3 weeks now because I've been able to get awesome broccoli, peas, asparagus and onions at our local farmer's market. To those veggies I add whatever looks good at the store that week. Its usually zucchini and bell pepper...occasionally carrots.

The quinoa salad is easy to make and a great source of protein and fiber, plus its really filling. You can also easily modify this recipe into a main dish by coarsely chopping 2-3 baked chicken breasts and one 15oz can of rinsed black beans to the quinoa and veggies. You may also want to add an additional 1-2tbsp of olive oil or a splash of chicken broth to moisten the salad as well as some additional seasoning blend.

Roasted Vegetable Quinoa 

Pre-heat oven to 400 degrees

Roasted Vegetables
4 to 5 cups of the vegetables of your choice. My suggestions are:
1 small onion, coarsely chopped
1 zucchini, cut into strips 3in long and 1/2in wide
1-2 cup fresh broccoli. broken into florets
6-8 asparagus spears, in 2in pieces
1 red bell pepper, chopped into strips 3in long, 1/2in wide
1/4 cup olive oil
salt
1 tbsp garlic-based seasoning powder such as Mrs. Dash or McCormick Italian seasoning grinder-- really, it can be whatever seasoning blend you enjoy.

Place all your chopped veggies to a gallon-size ziploc bag and pour the 1/4c olive oil over the top. Next add half your seasoning to the bag, close it and shake it. After all the veggies seem to be coated, open the bag and add the rest of the seasoning. Close the bag and give it one more good shake.

Next, spread the vegetables out in a single layer on a large foil-lined baking sheet.

Place your veggies in oven and bake for 5 minutes, stir and bake for an additional 7 minutes.  It is tempting to continue to cook your vegetables, but remember you will be microwaving this meal to reheat it which will continue to cook them. Unless you like your vegetables very soft, you don't want to overcook them off the bat. If you are making this as a side dish for dinner or main course to serve right away, roast the vegetables an additional 3 minutes.

Quinoa
1/2 c organic quinoa
1/2 c 100% natural chicken broth
1/2 c water
1/4 tsp sea salt

Bring water, chicken broth and quinoa to a boil. Cover and reduce heat to low. Continue cooking for 10-15 minutes or until all the liquid has been absorbed. Don't add the salt to your pan yet.

When your quinoa is done pour it into a large mixing bowl and sprinkle with salt.

When vegetables are done roasting, move them from the baking sheet into your bowl of quinoa and toss. Taste and add additional seasoning if you think it needs more.

This recipe should portion out perfectly as the side dish for 5 lunches. Enjoy!

So really, what do you eat?

I've gotten quite a few questions about what it is that I actually eat day in and day out. I'll (hopefully) be giving you lots of good dinner options, but in reality my breakfasts and lunches are pretty set. I've found a line up that works for me. They are my go-to meals that keep me full, give me the energy to keep a strong workout schedule, chase my kiddos and still taste good.

For breakfast, I'm a huge fan of overnight oats. This is the single easiest breakfast I can think of short of hitting the Starbucks drive-thru. Not that my car doesn't occasionally find it's way to a drive-thru window, but what I usually find is that after the joy of that sweet, syurp-flavored sausage goodness is gone I kinda feel like crap. Not like "whoa wish I hadn't eaten something so bad for me," but literally do not feel well.

These on-the-go oats take a maximum of five minutes to prep before bed and are ready when you wake up. The options are limitless... I'm giving you the recipe for the photo below, but you could add anything by starting with a base of oats and the milk of your choice. I think Greek yogurt is a necessary part of the base oat mix, but I realize not everyone likes it as much as I do. Some great options are any flavor of extract, nuts, almond butter, PB2, 100% pumpkin and pumpkin pie-spice, apples, granola, coconut--the options are endless.

Put all the ingredients in a container...now the tough part...stir it up! Then put an lid on it and refrigerate it overnight.

Cinnamon Maple Overnight Oats with Fresh Berries
1/4 c Old Fashioned Oats
1/2 c Unsweetened Vanilla Almond Milk or Milk of choice
1/4 c Plain Greek Yogurt
1/4 tsp Maple Extract or 1 tsp Real Maple Syrup
1 tbsp chia seeds
2-3 dashes of Cinnamon
1 packet Stevia
Topping- can be added in the morning or the night before
1/4 c strawberries
1/4 c blueberries

My other go-to breakfast is a Spinach Protein Smoothie. I pretty much always start with 8oz of almond milk, a huge handful of baby spinach, ice and then either a scoop of whey protein powder or a 1/2c of Greek yogurt....both if I'm just feeling crazy. From here, again, it is really up to your personal preference. Any nut butter (or PB2) is an easy and high-protein choice. To keep the calories and fat down I often opt for frozen (no sugar added/ unsweetened) frozen peaches, strawberries or mixed berries. Fresh fruit is a perfect choice. If it's in season...throw it in there! These are filling and I think when mixed with the protein powder, they really taste more like a milk shake than a smoothie. And let's face it, I'm all for anything that tastes like dessert no matter what time of day it is. As a bonus, I can even get my four year old to drink these. She calls them "monster smoothies." She is a picky eater so whatever she wants to call it, I'm just excited she's drinking it.

Spinach Protein Smoothie
8oz Unsweetened Vanilla Almond Milk or Milk of your choice
1/2 c Greek yogurt or 1 scoop vanilla or chocolate protein powder
1 huge handful of baby spinach
1/2 c ice
1/2 c frozen peaches
1/2 c frozen strawberries 


On days when we have plenty of time in the morning I love a good scramble. This is one of my favorites. It's a simple mix of eggs (or egg whites), cheddar cheese, zucchini, a little salt and pepper and a side of salsa. On the morning I took this picture I had made some zucchini chips. They weren't so good, but I'm not one to throw my experiments out, so on the plate they went.  I suggest sauteing your zucchini in the pan for a few minutes to soften it up a little before adding the eggs and cheese.

Lastly, I'm a big fan of pancakes and waffles on the weekends. When I was much more serious about limiting my carb intake these were a huge treat for me. I can't take credit for this recipe, but I do think its a good one as evident by the fact that I couldn't control myself long enough to take a proper picture before I dug in. Anyhow, this batter can be used to make either pancakes or waffles and it's pretty tasty. Throw a little fresh fruit on top and you've got a really good breakfast.

I feel it only right to warn you...these pancakes are not the inch-thick, light as air, from a mix pancakes we all know and love. They will be more dense, but they are good and eating healthy feels good so feel good about eating these waffles and ignore the denseness! See the recipe here. You'll notice the recipe says you can use cottage cheese or tofu. I've made it both ways. My personal preference is totally the cottage cheese. I also think they are better without the nutmeg. If you like your pancakes and waffles pretty sweet, add in a packet or two of Stevia and enjoy.

When it comes to lunch, you'll pretty much always see the same thing on my plate: protein, complex carbs, and veggies. I prep all my lunches for the week on Sunday night. It sounds like a tall order, especially when the kids need a bath or the laundry isn't washing itself, but taking these few minutes is what keeps me on track during the week. If I get the chicken in the oven right before I start the kid's bath the timing is just about perfect...kids in bed just about the time the chicken is done.

Before I got serious about preparing my meals for the week, I was having a rough time. By the time I worked out, got the kids home and made them lunch, then put the baby down for a nap---I would realize I was starving but couldn't find anything I wanted to eat---I was "hangry." You know, angry as a result of being hungry. Prepping my lunches keeps me from reaching that point and from reaching for the closest thing, be it Chick-fil-a or the bag of goldfish. Plus, it lets me sit down with the girls and enjoy a meal with them, which I love.

My usual protein of choice is chicken for a few reasons. 1) It's super easy to make and 2) You can make it taste different just by choosing different seasonings. Right now I'm loving a drizzle of olive oil and McCormicks "Perfect Pinch" Vegetable flavor. For a regular package of 2-3 chicken breasts, I find 40 minutes at 400 degrees is perfect. I also always line my pans with foil. It keeps clean up simple.

My carb choices are pretty standard as well. It is usually 1/2 a baked sweet potato, 1/2c  brown rice, or 1/2c quinoa. This week I had some little cheesy sausage quinoa muffins leftover from dinner so that will be my carb a few days this week. I'll share that recipe later this week. Remember: your  carbs don't have to be boring. Spice them up, use chicken stock instead of water to give them more flavor, add diced veggies or a little Parmesan cheese...

For vegetables I usually opt for broccoli, green beans, or a veggie blend of zucchini and squash. We're all busy and if something saves you a few minutes, all the better. That is why I often eat steam in the bag vegetables for lunch. I think they are better if you reduce the cooking time by 1-2 minutes when you initially cook them. It helps them not be mush by the time you re-heat your meal. Here is what my lunches look like this week.

Lastly, I'll just put it out there. As weird as I felt doing it the first time, I have taken my own food into several fast food restaurants. Occasionally a play date comes up for my daughter and I am left deciding if people are going to think I am a complete weirdo for showing up with my little Thermos of chicken, but you know what? I've decided I don't really care. This is a priority for me. Weirdo, table for one!

Got questions? Comments? Let me know. I'd love to hear from you!