meals in minutes

Butternut Squash Soup

Butternut Squash is one of my favourite fall/winter vegetables. Served sweet or savoury, it never disappoints, plus it’s a nutritional powerhouse!

Here’s a run down of its top nutrient facts and all the reasons we should eat more squash this season (as if you even needed a reason). 🙂

  • high in potassium. preventing high blood pressure and heart disease
  • high in fiber, supporting a healthy digestive tract
  • high in vitamin A (457% of your daily allowance), supporting eye health
  • high in maganese, helping maintain healthy bones
  • high in vitamin C, boosting immune function
  • high in antioxidants, reducing inflammation

Here’s a sweet and savoury soup that will delight your tastebuds.

Butternut Squash Soup (yields 6-8 servings)

  • 1 tbsp coconut oil
  • 1 onion, chopped
  • 2 carrots, chopped
  • 2 stalks of celery, chopped
  • 1-2 tbsp curry powder (to taste)
  • 2 tsp fresh ginger, grated
  • 500-900 ml of vegetable or chicken broth
  • ½ cup pure apple juice
  • 4 cups, butternut squash, peeled and chopped
  • 1 cup pear, peeled and chopped
  • ¼ tsp himalayan sea salt
  • ground black pepper to taste
  1. Peel and chop butternut squash, drizzle with coconut oil and roast for 45 minutes.
  2. Melt coconut oil in saucepan. Add onions, carrots and celery. Cook until tender, about 5-10 minutes.
  3. Sprinkle curry powder over vegetables and cook for 3 minutes.
  4. Add ginger, broth, apple juice, pears and roasted squash.
  5. Bring to a boil, reduce heat to med-low, cover and simmer for 30-45 minutes.
  6. Let it cool slightly and purée.
  7. Add salt and pepper to taste.Butternut Squash Soup

Savour each bite! xx

Roasted Tomato Soup

A handful of simple ingredients makes for a healthy soup loaded with flavour. This tomato soup is one that you can’t really screw up. I’ve made it time and time again and it always turns out deliciously good! However, I felt my mother was a tad uncertain when I started to wing a recipe in the midst of our organized soup marathon. But to her delight and at no real surprise, I did great and to quote  “this is the best tomato soup I’ve ever had”.

Here’s the dish and don’t be too worried about the measurements, you can’t really go wrong when combining these ingredients. The real trick here is roasting cherry tomatoes until they get a bit carmelized but be careful not to burn them.

Roasted Tomato Soup (yields 6-8 servings)

  • 6 pints of cherry tomatoes
  • 2-4 tbsp of olive oil
  • 1-2 cooking onions
  • 4 cloves of garlic
  • handful of basil
  • handful of parsley
  • 28 oz. can of peeled san marzano tomatoes (plum work well too!)
  • 900 ml vegetable broth
  • himalayan sea salt and pepper to taste

Roasted Tomato Soup

Roasted Tomato Soup

  1. Drizzle cherry tomatoes with olive oil and roast in the oven for 35-45 minutes.
  2. While tomatoes are roasting, heat olive oil on low and sauté onion + garlic until soft.
  3. Add basil and/or parsley to onion and garlic.
  4. Add in can of tomatoes.
  5. Once tomatoes are roasted add to pot + vegetable broth.
  6. Season with S&P and purée.
  7. Feel free to add additional broth if needed.

Roasted Tomato Soup

Happy Fall! xx

Tuna with Mango Salsa

The days are getting longer giving us more of that lovely evening sunshine that we all love so much. Allowing us more play time in the evenings after a full day at work. Meals in minutes are ideal in order to fit in the things you love. For me that means S&D Jerky, running, yoga, blogging, reading and catching up with friendships.

As you all know I love meals that are quick, healthy and delicious. This meal took about 20 minutes to put together, was very satisfying and left us with a full evening ahead. A win win! Pair this one with a cold crisp Pinot Grigio and you have a delightful summer dish.

Tuna with Mango Salsa (yields two servings)

  • 2 tuna steaks (or your choice of fish, this is really interchangeable)
  • 1 diced mago
  • 1/2 cup diced heirloom tomatoes
  • 2 tbsp diced red onion
  • 2 tbsp chopped basil
  • fresh lime juice from half of lime
  • salt and pepper
  • 2 tbsp crumbled goat cheese
  • olive oil
  • 6 cups of spinachTuna & Mango Salsa
  1. Preheat oven to 325 degrees
  2. Combine mango, tomatoes, red onion, basil and lime juice to make salsa
  3. Season tuna steaks with salt, pepper, and olive oil
  4. Bake tuna in oven for 5 minutes on each side or until tuna flakes
  5. While tuna is baking, wilt spinach in frying pan. I like to add a touch of hot chili oil here
  6. Plate spinach, tuna, topped with mango salsa and goat cheese

Tuna Steak with Mango Salsa

Eat Fresh. xx