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.

Ingredients

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)

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p1080916salt

pepper

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

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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.

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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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Talking Diabetic’s A new Podast

Introducing our new weekly podcast “Talking Diabetics” We hope to answer questions,share thoughts,challenges and recipes for diabetics everywhere. Click to listen.

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Changes to our Diabetic Cookbook on Kindle

We have made a few changes to our Top Ten Tasty Recipes for Diabetic Diets. Check it out. Coming soon in print.

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Our Guest Post on Guide to Success in Life Blog

Read out guest post on this great blogger site

http://guidetosuccessinlife.blogspot.com.au/2014/01/top-10-tasty-recipes-for-diabetic-diets.html

Diabetic Info

 

From our favorite blogger

From our favorite blogger

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Split Pea Soup and a Good Book

Hot soup and a good book is a winning combination.This hearty and satisfing soup does the trick to chase away a gloomy day. I  like to add extra veggies to my soups to add layers of flavor as well as the added benefit of more vegetables to my diet.

Creamy Split Pea Soup

Creamy Split Pea Soup

1/2 package of dry slit peas

1 32 oz. carton of vegetable stock

32 oz. of water

1 carrot diced

1 stalk of celery diced

1 clove of garlic minced

1 small onion diced

1 teaspoon extra vigrin olive oil

salt and pepper to taste

Option – add chili pepper flakes to spice up the soup

Rinse the split peas well, until the water runs clear. You can also soak the peas for an hour or so but it is not necessary. Add onion, celery,carrots and garlic to the small amount of oil in the bottom of your pot, cook until onions are clear and tender. Add in the peas, stock and water, cook on medium high heat until soup begins to boil, reduce heat, cover and let simmer for 30-45 minutes until tender.  For a smoother soup blend in a blender or food processor until smooth and creamy.

More Pea Soup

More Pea Soup

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Eggwhite Casserole for Diabetic Diets

This recipe is from our cookbook, I call it Flipped Over Eggs

 

Rightside Up

Rightside Up

Ingredients

  • 2 tablespoons of olive oil
  • 1 carton of Egg whites or egg substitutes
  • 1-1/2 cup of grated low fat cheddar cheese
  • (save 1/2 cup for the top)
  • 1 sweet pepper diced
  • 1 large zucchini grated drained
  • 2 small red cold baked potatoes grated
  • 4 Turkey sausage patties chopped or Soy
  • sausage patties (or you can substitute
  • chopped turkey or ham)
  • 1 medium purple onion diced
  • 1 garlic clove diced
  • 1/2 cup of canned diced tomatoes
  • 1 tablespoon coriander powder
  • Garnish with fresh Cilantro leaves
  • Salsa
  • Plain yogurt or Greek yogurt Onion dip
Flipped Over

Flipped Over

Directions

I like to use cold baked potatoes for this recipe as they are easier to brown and they are drier than raw grated potatoes and fry up nicely.Sauté over medium heat the following: meats,onions, peppers, garlic, zucchini in a heavy  cast iron or stainless steel skillet make sure the handle of the skillet is oven safe. Cook until onions are tender.Drain mixture onto a paper towel.Next add in grated baked potatoes and spread around to cover the bottom of the skillet this will be the top of the egg dish if you flip it over, it will form kind of a crunchy crust. Add cooked sausage, onions, peppers, garlic and zucchini on top of potatoes, next pour egg whites over mixture,add chopped tomatoes and cheese. Cover with a lid until egg mixture sets. Place skillet under a broiler until mixture rises and cheese is melted and kind of crispy. Removed and let sit for a few minutes. Slice into sections, serves 4-6. Top the slice with salsa and instead of sour cream try plain non fat greek yogurt. Something new I found is Greek yogurt onion dip,it adds a bit more flavor as a garnish.

 

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Free Promotion is over but…

Our free pormotion on Amazon Kindle is over for now but we will be running a big sale in about 30 days. So keep looking for that.

Also look for some recipes to be shared here soon

thanks for following and reading.

L

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Our First Cookbook on Kindle

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Well here we are it took quite a bit longer than anticipated to complete this cookbook for Kindle.

This is a small offereing of my favorite recipes that I converted for the Diabetic diet.

Top 10 Tasty Recipes for Diabetic Diets. Click to go to Amazon

 

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Sticky: The Final Cover

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