Eating Disorder Dietitian Nutritionist Counselling Waterloo Kitchener Cambridge

Soups

 

white bean squash soup  

Creamy Butternut Squash & White Bean Soup

 

* Suzanne's tested version from www.girlgonegourmet.com

 

Allergen Free of: Dairy, Soy, Sesame, Peanuts, Tree Nuts, Mustard, Gluten, Shellfish, Fish

 

16 ounces cubed butternut squash
1 yellow onion, quartered
2 tablespoon olive oil, divided
2 small carrots, diced
2 cloves of garlic, chopped
1 (14.5 ounce) can diced tomatoes, plus juices
32 ounces vegetable stock (ensure gf if you need that)
1 (15.5) can cannellini beans
1/2 tablespoon fresh sage, chopped or 1tsp dried
Thyme leaves from 3 sprigs or 1.5tsp of ground thyme
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
1/2 tablespoon apple cider vinegar
2 tablespoons heavy cream

 

* You can buy pre-cut butternut squash at some stores but I don't mind using the full one - I buy smaller ones that are a bit easier to hold, peel the outside, cut in half, scoop out the seeds and then cut into 1.5inch cubes.

 

Directions

If you have time to roast the squash and onions beforehand do so, but if not skip to step #3.

1. Preheat oven to 425 degrees F.
2. Toss the butternut squash cubes and onion pieces with 1 tablespoon of olive olive. Spread them out evenly on a baking sheet. Roast the vegetables for 20-30 minutes at 425 degrees or until fork tender.

3. About 5 minutes before butternut squash and onion are done, heat the other tablespoon of olive oil over medium heat in a stock pot. Add the diced carrot and let it cook, stirring occasionally, until it starts to soften, about 5 minutes or so.

4. Add the garlic, roasted butternut squash, roasted onion, diced tomatoes (plus the juice from the can), and vegetable stock. Give it all a good stir and then add the cannellini beans, sage, and thyme leaves.

5. Bring the soup to a simmer and let it all cook together for 15-20 minutes.
6. Once the soup has simmered, remove it from the heat and puree it using either an immersion blender or stand blender (be sure to let the soup cool before using a stand blender and then reheat for serving).

7. Stir in the apple cider vinegar – and then add the heavy cream.


Makes approximately 6 one cup servings.

 

 

 

Creamy Broccoli Lentil Soup

 

Allergen Free of: Dairy, Soy, Sesame, Peanuts, Tree Nuts, Mustard, Gluten, Shellfish, Fish

 

Ingredients

1 ½ tbsp extra virgin olive oil

2 tsp crushed garlic

¾ cup chopped onion

1 large carrot, chopped

1 celery stalk, chopped

1 tbsp dried basil

3 cups chopped broccoli (approx 1 large head)

¾ cup dried green lentils, rinsed

4 cups vegetable or chicken broth (ensure free of allergens if needed)

 

Optional

2 tbsp of parmesan cheese grated (if no milk allergy) OR nutritional yeast to sprinkle on 

2 green onions, chopped (for garnish)

 

Directions

1. Heat the olive oil in a large soup pot over medium heat.

2. Add onions and garlic and sauté for 3 minutes.

3. Add the carrots, celery, and basil and cook for a few more minutes until the spices coat them nicely.

4. Add the rest of the ingredients and bring to a boil.

5. Reduce heat and simmer for 30 mins-60mins covered - until broccoli & lentils are cooked.

6. Using a wand blender, puree until smooth. Garnish with green onions and parmesan or nutritional yeast if desired.

 

Makes 6 cups. Freeze some portions for workdays on the run. Excellent toddler and kid food too! A well balanced (carb and protein) vegetarian soup.

 

 

Cauliflower Lentil Soup Gut Instincts Nutrition Counselling  

Cauliflower Red Lentil Soup

 

Allergen Free of: Dairy, Soy, Sesame, Peanuts, Tree Nuts, Mustard, Gluten, Shellfish, Fish

Servings: 4-6

 

Ingredients

2 tbsp vegetable/olive or coconut oil

1 cup thinly sliced onion

1 tbsp chopped fresh ginger

1 tbsp chopped garlic

1 tbsp cumin seeds or 1/2 tbsp of cumin powder

1 tsp turmeric

2 tsp coriander seeds or 1tsp coriander powder

pinch cayenne

1/3 cup dried red lentils, rinsed

6 cups cauliflower florets - you can use the stem part too

salt and freshly ground pepper

4 cups chicken or vegetable stock (gluten free if needed)

¼ cup yogurt or thick coconut milk

 

Directions

1. Heat oil in medium pot over medium heat.

2. Add onion and sauté for 5 minutes or until soft but not browned.

3. Add ginger and garlic, cumin, turmeric, coriander seeds and cayenne and sauté 1 minute longer.

4. Add lentils and cauliflower and stir with spices. Season lightly with salt.

5. Add stock to cover and bring to boil.

6. Reduce heat and simmer for 15- 20 minutes or until lentils are soft and cauliflower is tender.

7. Puree soup with a hand blender. If soup is too thick, thin down with extra stock.

8. Return to pot and stir in yogurt or coconut milk. Season with salt and pepper as needed.

 

 

 

 

 

 

 

 

 

Soups

 

white bean squash soup  

Creamy Butternut Squash & White Bean Soup

 

* Suzanne's tested version from www.girlgonegourmet.com

 

Allergen Free of: Dairy, Soy, Sesame, Peanuts, Tree Nuts, Mustard, Gluten, Shellfish, Fish

 

16 ounces cubed butternut squash
1 yellow onion, quartered
2 tablespoon olive oil, divided
2 small carrots, diced
2 cloves of garlic, chopped
1 (14.5 ounce) can diced tomatoes, plus juices
32 ounces vegetable stock (ensure gf if you need that)
1 (15.5) can cannellini beans
1/2 tablespoon fresh sage, chopped or 1tsp dried
Thyme leaves from 3 sprigs or 1.5tsp of ground thyme
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
1/2 tablespoon apple cider vinegar
2 tablespoons heavy cream

 

* You can buy pre-cut butternut squash at some stores but I don't mind using the full one - I buy smaller ones that are a bit easier to hold, peel the outside, cut in half, scoop out the seeds and then cut into 1.5inch cubes.

 

Directions

If you have time to roast the squash and onions beforehand do so, but if not skip to step #3.

1. Preheat oven to 425 degrees F.
2. Toss the butternut squash cubes and onion pieces with 1 tablespoon of olive olive. Spread them out evenly on a baking sheet. Roast the vegetables for 20-30 minutes at 425 degrees or until fork tender.

3. About 5 minutes before butternut squash and onion are done, heat the other tablespoon of olive oil over medium heat in a stock pot. Add the diced carrot and let it cook, stirring occasionally, until it starts to soften, about 5 minutes or so.

4. Add the garlic, roasted butternut squash, roasted onion, diced tomatoes (plus the juice from the can), and vegetable stock. Give it all a good stir and then add the cannellini beans, sage, and thyme leaves.

5. Bring the soup to a simmer and let it all cook together for 15-20 minutes.
6. Once the soup has simmered, remove it from the heat and puree it using either an immersion blender or stand blender (be sure to let the soup cool before using a stand blender and then reheat for serving).

7. Stir in the apple cider vinegar – and then add the heavy cream.


Makes approximately 6 one cup servings.

 

 

 

Creamy Broccoli Lentil Soup

 

Allergen Free of: Dairy, Soy, Sesame, Peanuts, Tree Nuts, Mustard, Gluten, Shellfish, Fish

 

Ingredients

1 ½ tbsp extra virgin olive oil

2 tsp crushed garlic

¾ cup chopped onion

1 large carrot, chopped

1 celery stalk, chopped

1 tbsp dried basil

3 cups chopped broccoli (approx 1 large head)

¾ cup dried green lentils, rinsed

4 cups vegetable or chicken broth (ensure free of allergens if needed)

 

Optional

2 tbsp of parmesan cheese grated (if no milk allergy) OR nutritional yeast to sprinkle on 

2 green onions, chopped (for garnish)

 

Directions

1. Heat the olive oil in a large soup pot over medium heat.

2. Add onions and garlic and sauté for 3 minutes.

3. Add the carrots, celery, and basil and cook for a few more minutes until the spices coat them nicely.

4. Add the rest of the ingredients and bring to a boil.

5. Reduce heat and simmer for 30 mins-60mins covered - until broccoli & lentils are cooked.

6. Using a wand blender, puree until smooth. Garnish with green onions and parmesan or nutritional yeast if desired.

 

Makes 6 cups. Freeze some portions for workdays on the run. Excellent toddler and kid food too! A well balanced (carb and protein) vegetarian soup.

 

 

Cauliflower Lentil Soup Gut Instincts Nutrition Counselling  

Cauliflower Red Lentil Soup

 

Allergen Free of: Dairy, Soy, Sesame, Peanuts, Tree Nuts, Mustard, Gluten, Shellfish, Fish

Servings: 4-6

 

Ingredients

2 tbsp vegetable/olive or coconut oil

1 cup thinly sliced onion

1 tbsp chopped fresh ginger

1 tbsp chopped garlic

1 tbsp cumin seeds or 1/2 tbsp of cumin powder

1 tsp turmeric

2 tsp coriander seeds or 1tsp coriander powder

pinch cayenne

1/3 cup dried red lentils, rinsed

6 cups cauliflower florets - you can use the stem part too

salt and freshly ground pepper

4 cups chicken or vegetable stock (gluten free if needed)

¼ cup yogurt or thick coconut milk

 

Directions

1. Heat oil in medium pot over medium heat.

2. Add onion and sauté for 5 minutes or until soft but not browned.

3. Add ginger and garlic, cumin, turmeric, coriander seeds and cayenne and sauté 1 minute longer.

4. Add lentils and cauliflower and stir with spices. Season lightly with salt.

5. Add stock to cover and bring to boil.

6. Reduce heat and simmer for 15- 20 minutes or until lentils are soft and cauliflower is tender.

7. Puree soup with a hand blender. If soup is too thick, thin down with extra stock.

8. Return to pot and stir in yogurt or coconut milk. Season with salt and pepper as needed.