Creamy Coconut Curry Butternut Squash Soup

p1080931This creamy soup is a favorite of mine when the weather turns chilly. I have made this recipe many times but changed things up today to make it even healthier.


1 butternut squash(roasted)

1 yellow onion

2 carrots

1 small red potato

1 medium sweet apple

1 tablespoon of coconut oil

2 cups stock( veggie or chicken stock work well)

1-1/2 cups unsweetened Coconut milk( you can use the coconut milk in a can but it is much higher in fat). I use the kind in the carton.

Plain yogurt (garnish)




1/2 teaspoon red pepper flakes

1 teaspoon Garam Masala

1/4 teaspoon Cumin

1 teaspoon ground Ginger or freshly grated

1 teaspoon Coriander

1 teaspoon Turmeric

or just use 1 tablespoon Curry spice mix


Slice butternut squash in half, scoop out seeds and pulp. Spray baking sheet with cooking spray or coat lightly with oil. Place squash facedown on baking sheet. Roast in oven at 400 for 20-30 minutes. To test for doneness poke with a fork,if it goes all the way through it should be roasted well. Let cool. Or you can peel raw squash,slice,remove seeds,chop and add to onions without roasting first, I just like the roasted flavor.p1080918

Add to your pot, chopped onions,carrots,apple and spices,cook until onions look clear. Add squash and carton of stock. Cook on medium high until mixture cooks down and vegetables are soft. Turn off the burner and let mixture cool a bit. Blend in blender until smooth. Pour back into your pan turn heat to low,add coconut milk. You should have a creamy soup that tastes like fall. You can change it up and use acorn squash instead of butternut.



You have a wonderful tasty,low calorie and low fat soup. I top mine with a teaspoon of plain plain yogurt but sour cream would be tasty too. Serve hot or cold. Enjoy!

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Pegnolia’s Pumpkin Loaf Nutritious, delicious, and healthy

This is my Cousin Peggy’s fantastic recipe for low fat, low calorie pumpkin bread. Not only is she a wonderful cook,  but She comes up the most delicious options for diabetics. Her pumpkin bread warm from the oven with non fat cream cheese…fantastic! And off we go ready for the holiday’s.


Warm Pumpkin Bread and Tea

3 regular bread pan loaves or 6 small loaves –grease well


4 eggs

¾  C agava (liquid)

¾ C splenda

½ C butter (melted)

½ C applesauce

3 C pumpkin ( 1 ½ cans)


2 cups unbleached white flour

2 cups whole wheat flour

¾ tsp salt

¾ tsp baking powder

1 ½ tsp baking soda

½ tsp cloves

1 ½ tsp nutmeg


Beat eggs.  Stir in agava, splenda, melted butter, applesauce.  Then add pumpkin and mix well.

Blend dry ingredients.  Gradually add to wet ingredients.  Stir until well blended.

Divide equally between loaf pans.  Smooth tops with spatula.

Bake at 300 degrees—1 hour  15 minutes—add up to 15 additional minutes for larger loaves

Test for doneness with a toothpick—should come out clean.  Or, bread should spring to the touch of a finger.


When done, remove from oven and cool for 10 minutes before removing from pans.

Peg and Susan in her Kitchen

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Poor neglected blog

Okay not for long, I will be back very soon with more recipes and cookbook ideas and much more.


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Sinfull Cookies: A low carb twist on Paula Deans Loaded Oatmeal

Okay looking at Paula’s recipe I have posted below, I have made a few changes to make it a little less carbs and fat for us Type 2 diabetics. Lord knows I love Paula Dean  but I have to pick and choose my holiday goodies. I have changed the real butter to Smart Balance blend, used Splenda ,  Egg Beater eggwhites and Blue Diamond almond milk. As always finding diabetic cookbooks and recipes is my goal. I have tried in the past to use whole wheat flour, sometimes it works out great, other times not so great. Now that most of the carbs have been eliminated I think we can use just regular flour.  Enjoy the holidays without adding to your list of sins 🙂 good eating BL

Paula’s Loaded Oatmeal Cookies

Paula Deen

Recipe courtesy Paula Deen

Show: Paula’s Home CookingEpisode: Cookie Swap

Rated: 5 stars out of 5Rate itRead users’ reviews (375)


  • 1/2 cup (1 stick) butter, softened ( change to smart balance butter sub)
  • 1/2 cup vegetable shortening  (change to smart balance)
  • 1 1/2 cups packed light brown sugar( I used Splenda brown sugar mix)
  • eggs ( egg beaters egg whites)
  • 1/2 cup buttermilk ( almond milk unsweetened vanilla)
  • 1 3/4 cups all-purpose flour
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 teaspoon baking powder
  • 1 teaspoon ground ginger
  • 1 teaspoon freshly ground nutmeg
  • 1 teaspoon ground cinnamon
  • 1/4 teaspoon ground cloves
  • 1/2 teaspoon ground allspice
  • 2 1/2 cups quick-cooking oatmeal
  • 1 cup raisins
  • 1 1/2 cups chopped walnuts
  • 1 teaspoon pure vanilla extract
  • Brown Butter Icing, recipe follows


Preheat oven to 350 degrees F.

Grease 1 or more cookie sheets. Using an electric mixercreamtogether butter, shortening, and sugar in a bowl until fluffy. Add eggs and beat until mixture is light in color. Add buttermilk. Sifttogether flour, baking soda, salt, baking powder, ginger, nutmeg,cinnamon, cloves, and allspice; stir into creamed mixture. Fold in oatmeal, raisins, walnuts, and vanilla, blending well. Drop by rounded teaspoons onto cookie sheet. Bake for 12 to 15 minutes. Drizzle with Brown Butter Icing.

Brown Butter Icing:

  • 1/2 cup butter ( Smart Balance butter blend)
  • 3 cups sifted powdered sugar( 1.2 cup powdered sugar and the rest Splenda)
  • 1 teaspoon vanilla extract
  • 3 to 4 tablespoons water

Picture of Paula's Loaded Oatmeal Cookies Recipe

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