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Dairy-free Dinner Gluten-free Seasonal Vegan Vegetarian

Creamy Curry Butternut Squash Soup

November 7, 2019

If there is one thing I love most about cooler temps it is ALL THE SOUP.

I’m one of those people that could live off soup when the temps drop but my better half doesn’t agree and if we have soup he demands something to dip into it, like corn bread, biscuits, crusty bread or crackers, which I agree to ALWAYS so I can have soup.

One of the first soups I always make in the Fall is this soup! Butternut squash starts popping up in my grocery store and I immediately start collecting the ingredients to make this soup. And most of the time I already have all the ingredients in my pantry, sans the butternut squash. This recipe only has 5 ingredients (if you don’t count olive oil, salt, pepper or condiments). Plus I love anything I can prepare with minimal clean up and this one pretty much fits that bill. All you need is two cookie sheets lined with parchment paper (makes for a quicker clean up), large pot and an immersion blender or stand alone blender. Bonus: leftovers. Soup is always better the next day and this one is no exception!

cubed butternut squash, onions & apples

This recipe whips up pretty quick making for a great weeknight meal. Butternut squash, onion and green apples get tossed in olive oil and S&P and nicely roasted…I know what you’re thinking, apples?! YES!! It’s a must, it lends a nice sweetness and balances out the flavors perfectly. Everything gets puréed with some broth and poured into a large pot to heat up while you continue to add more broth to thin out the soup as needed. The addition of curry powder adds a nice spice and with the condiments of toasted coconut and green onions the flavors harmonize perfectly! You’ll wonder why you never thought of curry and apples in butternut squash soup before.

I hope you enjoy this soup as mush as I do. Please let me know if you give it a try by tagging me #platefulnutrition on IG.

Dairy-free Dinner Gluten-free Main Dish Vegan Vegetarian

Vegan Butternut Cashew Cream Sauce

November 4, 2019

I have been experimenting a lot lately with cashews. Cashews are a mild tasting nut, super versatile and nutrition power house. Noted as one of the healthiest nuts it aids in heart health, supports brain function and improves nutrient absorption of foods it is eaten with.

It amazes me how soaking cashews can turn into a creamy decadent sauce when blended. Cashew sauce is an amazing invention (one I wish I discovered but did not). It’s a great alternative for those who cannot tolerate dairy, gluten or wish to eat vegan as it contains only plant-based ingredients and no milk, cheese or flour as most creamy sauces contain. It’s also a great substitute for those looking to increase the nutritional value of their meal as cashews are a great source of protein, essential minerals, mono- and poly-unsaturated fats.

I’ve used the base of this cashew sauce (sans the butternut squash as an all-purpose sauce) for numerous dishes, like alfredo sauce, mac and cheese, twice baked potato filling, topping to my soups or chili, etc. But one of my all time favorite ways to use cashew cream is in this recipe! It’s a very easy recipe and you won’t even realize there are cashews in it.

I blend soaked cashews with some onion, lemon juice and garlic to create a delicious creamy and flavorful base. To this sauce I also blend in nutritional yeast which lends to a “cheesy” like taste. Without the butternut squash, the sauce makes a great base sauce but I wanted a “mac & cheese” type dish. So I roasted fresh butternut squash and pureed this with a little water until creamy and smooth which gives a great orange color to look like “cheese” sauce. To the butternut squash I add the cashew cream sauce until it created a creamy consistency to mix with pasta noodles. Taste is creamy and flavorful with a subtle sweetness from the butternut squash shining through. This sauce pairs perfectly with pasta noodles making for a healthier mac and cheese-like dish, without the cheese!

Nutritional yeast is a type of yeast from saccharomyces cerevisiae. Nutritional yeast is a significant source of B-vitamins and often lends a cheesy flavor to foods it is added to.

I used elbow pasta noodles from Banza which uses chickpea flour to create a high protein, gluten-free (GF) pasta. I really liked this pasta. It was not too starchy and didn’t become a sticky mess like some of the corn-based GF pastas can be. It had a great neutral taste so it worked well with this recipe so the sauce could really be the star.

I also really like broccoli in my mac & cheese so I threw in some of that too but you can absolutely leave that out and by all means add some cheese if you like! I’d recommend something like shredded gruyere or another good melty cheese.

This dish is really perfect for Fall. I’ll be enjoying a bowl of this for a cozy night in!

Breakfast Dairy-free Gluten-free

Pumpkin Spice Waffles

October 4, 2019

I am in full blown Pumpkin everything! I can’t stop. It’s just too good! If you’ve been to Trader Joes lately, you know its pumpkin season! I don’t think you can leave the store without something pumpkin flavored! Pumpkin spice coffee, granola, cereals, desserts, creamer, etc. It’s madness but I also LOVE IT!

So to keep the pumpkin theme rolling, I bring you this delicious & healthy pumpkin spice waffle recipe! It taste like pumpkin pie but in waffle form. Loaded with all the pumpkin flavor from real pumpkin puree and pumpkin pie spice, these waffles get a nice crisp but remain soft inside. Add all the butter and drizzle with warm maple syrup or my new favorite find from Trader Joe’s, Organic Maple Butter, it’s 100% maple syrup but creamed so it goes on like butter but truly its like icing for waffles! SO GOOD! Finally, top off the waffles with some of the pumpkin spiced pumpkin seeds from Trader Joes to add a little crunch and you will be on your way to pumpkin spice heaven!

Best part is most of the items are basic pantry staples and this recipe has only a few ingredients so you’ll have waffles ready in no time. This recipe uses 100% oat flour keeping it gluten-free and high in fiber however, feel free to sub in regular flour if you prefer. Also, make a double batch, these waffles freeze and reheat wonderfully!

Health Benefits of Pumpkin

Pumpkin is not only delicious but highly nutritious too. Although 94% of pumpkin is water it still packs in a lot of nutrition. In 1 cup of pumpkin you get 2+ days worth of vitamin A and a good source of vitamin C both giving your immune system a boost. Also, all that vitamin A & C will keep your skin glowing in the winter months as these nutrients contain anti-ageing properties and help build collagen. Along with this pumpkin contains several types of antioxidants which helps fight aging and protects against chronic diseases. So if you needed a reason to make these delicious waffles now you know how good they are for you too!

To make the most of the pumpkin spice season I would also highly recommend you make my recipe for the pumpkin spice latte to go with your morning waffles to really embrace the cozy Fall morning. Recipe here

If you make it, share it with me! Tag your photo with #platefulnutrition!


Breakfast Dairy-free Dessert Featured Gluten-free Seasonal Vegetarian

Pumpkin Bread

September 25, 2019

Officially Fall season and nothing says Fall like baking fresh pumpkin bread. The aromas that fill your kitchen when making this bread will get you quickly into the Fall season. Y’all know by now I love Fall and although it may be a little too warm in South Texas (93 degrees today) I am baking up all the pumpkin bread to trick my mind into thinking its cooler out, that logic works right!?

This pumpkin bread is SO delicious! Heavy on the pumpkin flavor, perfectly sweetened, a little crunch from the pumpkin seeds, super moist and spiced with all the Fall spices…cinnamon, cloves and nutmeg, YUM!

This recipe is entirely gluten-free. I used Trader Joes all-purpose gluten-free flour. No dairy either but honestly you wouldn’t know it as this bread is incredibly moist thanks to the pumpkin puree and coconut oil. It’s literally the best pumpkin bread I’ve made and not just for gluten-free for ANY pumpkin bread.

Drizzled with Maple Butter from Trader Joes

This pumpkin bread is SO good slightly warm out of the oven, drizzled with some maple butter (a new product I found at Trader Joes.) If you’re like me, you’ll eat this bread in a day but if you have some self control the leftovers are fantastic for breakfast. This bread also pairs perfectly with my Pumpkin Spice Latte, so you really should make both together to really embrace the cozy Fall season. You’re going to love it!

Plus this pumpkin bread would make a beautiful hostess gift and is a must for your holiday gatherings!

I hope you enjoy this recipe as much as I do and if you make it please tag #platefulnutrition so I can see your baking skills!

Dairy-free Drink Gluten-free Seasonal Vegan


September 23, 2019

Cooler temps, shorter days, cozy nights, soup season, leaves falling, pumpkins and pumpkin spice lattes. Happy first day of Fall! My favorite season of the year!

I love pumpkin spice lattes. Starbucks version is good but I am not a fan of the ingredients in their syrups. I have found some coffee shops who make their own pumpkin spice syrup with real simple syrup and pumpkin spice flavors and to me these taste a million times better and more authentic to the “pumpkin pie” taste.

Honestly, making a delicious creamy pumpkin pie spice latte at home is really simple. This is my favorite warm cozy drink in the Fall. Move over matcha latte its all about the pumpkin spice latte now. 🙂

I use the pumpkin pie spice from Trader Joes which has the perfect combo of pumpkin pie spices. Regular or dairy-free milk of your choice will do but my favorite is the Califia Farms coconut-almond milk. REAL pumpkin puree gives this latte a more authentic pumpkin pie flavor. SO GOOD. Slightly sweetened with maple syrup and a touch a vanilla to balance the flavors. You can add espresso or skip this entirely if you prefer to not have any caffeine and the taste is just as delicious. And if you want to make this latte creamier add a dollop of whip cream or my favorite So Delicious cocowhip, YUM!

I hope you enjoy this recipe and please remember to use #platefulnutrition so I can see your yummy creation!