Categories
Recipe

Pumpkin soup with roasted pumpkin seeds

A great way to use those seasonal squash and pumpkins! This is a thick, hearty soup, packed with nutrients and especially fiber!

Print

Pumpkin soup with roasted pumpkin seeds

Just a simple soup you can whip up to take advantage of squash season.

  • Author: Home Cook
  • Prep Time: 45
  • Cook Time: 15
  • Total Time: 1 hour
  • Yield: 4 1x
  • Category: Soup
  • Method: Stove
Scale

Ingredients

  • 1000g fresh pumpkin
  • 2 tart apples (mcintosh, cortland, granny smith) cored and chopped
  • 4 cups of chicken or vegetable stock
  • 2 medium onions, chopped
  • 34 garlic cloves, finely diced
  • half a thumb size of fresh ginger, finely diced or grated
  • 45 sprigs fresh rosemary (dried is fine as well – 2 tbsp)
  • 1 tbsp thyme
  • 2 tbsp maple syrup
  • 1/2 tsp smoked paprika
  • 1/2 tsp cinnamon
  • dash of nutmeg
  • 1/2 cup 2% milk (light coconut milk can be substituted)
  • hot sauce like Sriracha to taste, optional

Instructions

Preheat oven to 400F. Remove seeds from pumpkin, roughly chop into hand-sized pieces, season lightly and roast skin side down for about 45min until easily pierced with a fork. Remove and scrape pumpkin flesh from skin when cool enough to handle. Sautee onion and garlic quickly, add all ingredients other than milk. Bring to a boil, reduce heat and blend well. Add milk and keep warm until serving. Taste and adjust salt and pepper if necessary.
 
Clean and separate seeds, toss with a small amount of olive oil and seasoning (many different spices can be used, I kept it simple with paprika, salt and Montreal steak spice), bake at 250F until completely dry and very crunchy, about 45-60min. 

Nutrition

  • Serving Size: 4
  • Calories: 273
  • Fat: 6.1g
  • Saturated Fat: 1.7g
  • Carbohydrates: 57.4g
  • Fiber: 12.8g
  • Protein: 7.1g

Keywords: pumpkin soup salmon rice

Egg Casserole with Veggies and Bacon

Print

Egg Casserole with Veggies and Bacon

Easy meal prep to have a good protein source and lots of veggies for vitamins and fiber.

  • Author: Home Cook
  • Prep Time: 30 min
  • Cook Time: 40 min
  • Total Time: 1 hr 10 min
  • Category: eggs
  • Method: baking
Scale

Ingredients

12 medium eggs

1 cup 2% milk

1 1/2 cups 2% cottage cheese

1 tbsp parmesan cheese

1 cup red pepper

2 cups broccoli

3 small onions

3 slices crispy bacon

2 small tomatoes

2 cups frozen mixed california vegetables

Instructions

Mix the eggs, milk, cottage cheese and seasonings to a bowl and mix. Add all the remaining ingredients to a casserole dish, then add the egg mixture and stir gently to distribute. Bake at 350F until the middle is firm. Cool and refrigerate for up to 5 days.

Nutrition

  • Serving Size: 6
  • Calories: 289
  • Sugar: 7.4g
  • Sodium: 523mg
  • Fat: 13.8g
  • Saturated Fat: 5.1g
  • Carbohydrates: 15g
  • Fiber: 3g
  • Protein: 25.3g

Keywords: eggs, casserole

Categories
Recipe

Simple 4 ingredient higher protein bagels

Ingredients:
2 cups (408g) Greek yogurt
2 cups (284g) white flour
2 tsp (6g) baking powder
1 tsp (5g) salt
optional: 1 egg (for brushing on top)

Method:
Mix the dough together and form into 8 equal sized balls. Roll them out into a snake and join the ends. Brush with egg and add optional toppings. Bake on parchment at 350F for about 20-25min then optionally broil for a short time to brown the tops. Makes 8 bagels.

Categories
Recipe

Oat, banana and chocolate chip protein cookies


Fun lower calorie snacks with some protein and carbs, everyone can enjoy them!

So easy to make, only 2 ingredients necessary (oats and bananas), we add some whey isolate to add some protein and bind it together with less oats needed.

Ingredients:
345g overripe bananas (3 peeled bananas)
100g vanilla whey isolate
60g chocolate chips
125g rolled oats

Method:
Smush up the bananas, add the whey powder and mix well. Add chocolate chips if using, and oats, and stir until well combined. Use a tablespoon to spoon onto parchment or non-stick baking pan. Bake at 350F for about 12-15min until just browning. Cool on wire rack. Store in fridge for up to a week.

Nutrition:

Calzones with Bolognese Sauce

Calzones with Bolognese sauce. Homemade dough, sauce, roasted chicken thighs. Pan-fried prosciutto, cheddar mixed with cottage cheese, light ricotta, sauteed peppers, par-boiled cauliflower and spinach, instapot kidney beans, green olives. Brushed with egg wash and baked at 375 until browned and cooked through, about 25-30min.