Tag Archives | butternut squash

Awesome Autumn Breakfast Bowl


Autumn Breakfast Bowl

How is it almost October already???!!!

This summer just flew by and I completely neglected my newsletter and blog. I had to take a break and give space for some new inspiration to come in. I am incredibly impatient so stepping back, making space and waiting is NOT my strong suit.

However, it was worth the wait and I have some exciting classes, programs and projects on the horizon for 2016. Now you just have to be patient until I can tell you about them ūüôā

In the meantime, I’m back in action with a stockpile of rad recipes and helpful articles to get you back in the kitchen and treating your body well with real, whole foods.

I just got back from a fantastic long weekend retreat with two dear girlfriends and fellow owners. We spent four days in a lovely cabin settled in the woods. We planned this trip back in May with the intention of getting away and focusing on projects for the coming year. And boy, were we productive!

We brainstormed a new program during morning walks, clarified what direction we want our businesses to go in 2016, wrote articles, ebooks and handbooks. Despite all the work we of course also had loads of fun, laughed a ton, went on walks, did yoga, Tarot card readings, watched deer from the deck and most importantly, ate some really incredible food.

We didn’t plan a menu or really have any idea what were going to eat while on our little work retreat. Instead, we grabbed what we had from our refrigerators, pantries and CSA boxes, and let the food dictate our meals. It worked beautifully!


I want to tell you about the porridge that I made during our retreat that turned out so beautifully, we all snapped pictures before digging in. It was literally, autumn in a bowl and I think I might eat this again and again until spring rounds the corner in several months.

I used leftover rice from our dinner the night before, warmed with coconut milk, cinnamon and maple syrup. In order to cook the butternut squash quickly, I sliced it about the thickness of a pencil and roasted it together with sliced apple at a high heat. Toasted almond slivers is something I have on hand all the time – they are the perfect addition to salads, puddings and porridge dishes. They are easy to make in a dry pan and store well in jars.

While I eat eggs for breakfast nearly every morning, I was surprised that this porridge filled me up and kept me satisfied for several hours. Plus, it was a great way to get some veggies in for breakfast!

Enjoy a little morning retreat with this special Awesome Autumn Breakfast Bowl. What other things would you top this dish off with?

Awesome Autumn Breakfast Bowl

Serves 3-4


half a small-medium butternut squash
half of an apple
coconut oil
2 1/2 cups cooked rice (brown or white, quinoa or millet would work as well)
1/2-3/4 coconut milk, canned, full fat
generous pinch of cinnamon
1-2 tablespoons maple syrup
toasted almond slivers, chia and hemp seeds
1 tablespoon peanut butter (optional)


  1. Preheat oven to 400 degrees.
  2. Peel butternut squash and cut into bite-sized pieces. Remove core from apple and cut into bite sized pieces as well. Toss butternut squash and apple and place on baking sheet with a few small scoops of coconut oil. Place pan in oven and set timer for 5 minutes.
  3. After 5 minutes, remove the pan, toss the squash and apple with the melted oil. Place back in oven for another 8-10 minutes, or until squash begins to soften. Once soft, turn on broiler and brown the squash and apple mixture for 2-3 minutes. Remove from oven and set aside
  4. While the squash and apple are in the oven, warm the rice in a pot with the coconut milk. Once warm add cinnamon and maple syrup. Set stovetop temperature to low to keep rice warm until squash and apple are done.
  5. To serve, fill bowls with rice and top with squash and apple. Garnish with toasted almond slivers, hemp and chia seeds. For added sweetness drizzle with a touch of maple syrup. You can also add a dollop of peanut butter for extra protein. Enjoy the abundant bowl of autumn goodness!
Comments { 2 } · Posted on September 29, 2015 in Healthy Recipes

Damn good creamy mac and cheesy (dairy free)

My mom was born and raised in Germany. When she married my dad (an American) and moved to the U.S. she had quite a few culture shocks. She often tells stories about her first hamburger (the best one ever!) and eating pizza with her hands (Europeans tend to use forks and knives).

As the first born my mom was introduced to all sorts of “kid food” by her new American friends. When I entered that picky eater phase of around 3 one of her friends recommended Kraft Macaroni and Cheese. “She WILL eat this” she told my concerned mom. “The kids LOVE it!” And love it I did. Who didn’t??? Mac and cheese from the blue box was a staple in our house for a very long time. It was probably the first thing I learned to cook for myself.

Like every packaged pasta product boxed mac and cheese is loaded with artificial dyes, genetically modified ingredients and a bunch of funky preservatives. It has no nutritional value for growing bodies, bones and brains!¬†Don’t worry! I’m not faulting my mom for feeding this to me. She made up for it with loads of other great healthy foods ūüôā

I recently splurged on a high speed Blendtec blender. I’ve been eyeing it up for over 2 years now and finally bit the bullet and bought one. So happy I did! Last week my mom came over for a little blending experiment party. (Yes, I know! We’re food nerds!). I had soaked some cashews the night before with the hopes of making cashew cream. It worked out so well. But then I had no idea what the heck to do with the cashew cream. So it sat in my fridge for a few days until I decided to mix it with some leftover pureed butternut squash, nutritional yeast and a few other ingredients I had laying around. What resulted was some damn good mac and cheese!

Now, this recipe is totally dairy free but it still has a nice cheese-like flavor. This comes from the nutritional yeast which adds a cheesy, nutty flavor to sauces, dips and popcorn (it’s soooo good on homemade popcorn!!!). Nutritional yeast is a deactivated yeast and grown through a fermentation process on beet and molasses. It doesn’t make things rise like activated yeast so don’t use it in baking. You can find it at most health food stores – Bob’s Red Mill and Braggs both produce it. If you are gluten free read the label carefully as some brands are produced in places that also process wheat and other products. Nutritional yeast is a great source of B vitamins which are essential for energy production. But, most importantly….it’s so freaking tasty!!!!

Ok, enough rambling about yeast. It’s certainly not as exciting as this recipe! Don’t be fooled into thinking that the boxed stuff is easier and faster. The sauce doesn’t take long at all and once you have it on hand you just pour it over your pasta and heat. Easy cheesy!


Creamy Mac and Cheesy (dairy free)


1/2 cup cashew cream (recipe below)
1/2 cup pureed butternut squash or pumpkin
1-2 garlic cloves (depends on how much you love garlic)
1 tablespoon nutritional yeast (check your local health food store)
pinch of cayenne and freshly grated nutmeg
1 tablespoon turmeric
handful parsley, chopped
salt to taste
water as needed
gluten free pasta or cooked spaghetti squash


To make the cashew cream

  1. Put 1 cup raw cashews in a medium bowl. Cover with filtered water by 3-4 inches and add a pinch of salt and splash of apple cider vinegar. This soaking process helps soften the cashews and remove the phytic acid, which can inhibit absorption of calcium, iron, zinc and chromium. Soaking make nuts also more digestible and easier on the digestive tracts. Soak the cashews for at least 6 hours or overnight.

To make the mac and cheesy sauce

  1. Cook pasta according to the package directions
  2. Strain the cashews and put them in a blender. Add about 1/4 cup of water and blend. Add more water as needed and blend until you get a thick paste. You can also try this in a food processor.
  3. Once you have you cashew cream add the squash, garlic, nutritional yeast, cayenne, nutmeg, turmeric and a pinch of salt to the blender. Blend until smooth and creamy. You might have to add more water if it’s too thick. Taste and add more salt or nutritional yeast for stronger flavor. Adding a few shots of tamari can also help give it even more depth if you like.
  4. Voila! You’ve got a creamy cheese sauce! Now just pour some of it over your hot pasta, add the parsley and heat through. Sprinkle on some more nutritional yeast for an extra cheesy flavor. You can store extra sauce in a jar in your fridge for about 4-5 days. Enjoy!
Comments { 0 } · Posted on March 11, 2014 in Healthy Recipes