Ingredients You’ll Need

To make things even easier, I’ve included a quick visual of the simple ingredients you’ll need. It’s surprising to see how little it takes to pull together a flavorful, healthy, homemade side dish.

• Carrots: I like to look for nice thick carrots ot make this recipe. Remember, you want them to be slightly bigger than your potatoes, so slice them on a slight angle and keep them nice and chunky.
• Baby potatoes: I tested this recipe with both red and yellow baby potatoes. The good news? They were both delicious, so use what you can find. Be sure to slice them into thick coins, rather than cutting them in half. This allows the carrots and potatoes to cook at the same speed, ensuring they have nice, crispy, golden edges.
• Olive oil: A little goes a long way – you need just enough to create a light coating on your vegetables.
• Sea salt: If you’ve ever made my crispy oven-roasted potatoes (which are SO good!), you know that I never salt my potatoes before cooking them. Salt pulls the water out of your vegetables, causing them to steam instead of roast when cooking. If you want crispy, golden edges, hold off on the salt before roasting and then generously season your carrots and potatoes with a good-quality sea salt once they are done cooking. Trust me on this one!
• Fresh thyme: I love, love, love fresh thyme… it brings an earthy, herby touch that screams fall holiday table! You can leave the sprigs whole or strip off the leaves before adding. If fresh thyme is not available, simply swap some dried ground thyme.

HEALTHY EATING TIP from your favorite health coach
Did you know that incorporating root vegetables (like carrots and potatoes) into your diet is an easy and effective way to curb a sweet tooth naturally? It’s true! These naturally sweet and starchy veggies are rich in complex carbohydrates and fiber. This helps keep your blood sugar stable and satisfy those cravings in a gentle, nourishing way. It’s one of my favorite clean-eating tricks!

How to Make Roasted Carrots and Baby Potatoes

Alright, let’s do this! Blink and you might miss it—this recipe comes together in no time and will have everyone excited to eat their veggies.

Ways to Serve Roasted Vegetables

There are so many ways to enjoy your sheet pan carrots and baby potatoes. Our family loves them with Grilled chicken and a light green salad for an easy weeknight meal. And they are also delicious with breakfast! Whenever I have leftovers, I’ll add them to a healthy breakfast frittata or pair them with a high-protein egg and cottage cheese scramble.

Thanks so much for reading! If you make this recipe, I would love you to give it a ★ rating below. Follow me on YouTube, Instagram, and Facebook for more healthy food inspiration. Cheers!

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Sheet Pan Roasted Carrots and Baby Potatoes

Sheet Pan Roasted Carrots and Baby Potatoes are the weeknight hero you didn’t know you needed! With just one pan, a handful of budget-friendly ingredients, and minimal prep, you’ve got a healthy, colorful side that’s bursting with flavor. It’s simple enough for busy nights, yet tasty enough to earn a spot on your holiday table!

Course side dish

Cuisine American

Diet Gluten Free, Vegan

Prep Time 15 minutes minutes

Cook Time 30 minutes minutes

Total Time 45 minutes minutes

Servings 4

Calories 165kcal

Author Dani Spies

Ingredients

• 1 pound carrots 2-4 carrots, depending on their size
• 1 pound baby potatoes sliced into thick coins
• 1 tablespoon olive oil
• 1/4 teaspoon black pepper
• A few sprigs of fresh thyme
• 1/2 teaspoon sea salt

Instructions

• Preheat oven to 400°F and move the rack to the middle position.
• Add the carrots and potatoes to a prep bowl and toss with olive oil, pepper, and thyme sprigs (do not add salt).
  
• Transfer the veggies to the baking sheet and spread them out in an even layer, ensuring they don’t touch or overlap.
• Bake for 30 minutes or until tender and golden brown on the bottom. You can toss them after 20 minutes, but I prefer to leave them as is to ensure a golden brown color on the bottom.
  
• Note: Cooking times may vary depending on the cut size and your oven. Check them after 20 minutes, especially if you’ve got smaller pieces.
• Sprinkle the veggies with sea salt, transfer to a serving dish, and enjoy!
  

Video

Nutrition

Serving: 0.25recipe | Calories: 165kcal | Carbohydrates: 31g | Protein: 3g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 376mg | Potassium: 842mg | Fiber: 6g | Sugar: 6g | Vitamin A: 18947IU | Vitamin C: 29mg | Calcium: 52mg | Iron: 1mg

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Ingredients You’ll Need

If you’re like me and you like a visual before you jump into a recipe, here it is! Most of these ingredients you probably have on hand. Just make sure ot grab fresh rosemary and your kabocha next time you pop into the grocery store.

Prepping Your Kabocha

After testing multiple ways of cutting into a kabocha squash, I have discovered the two most important steps to make this process as easy as possible.

1. Pop the squash in the microwave for 2–3 minutes to soften the skin slightly. This will make cutting much easier because you won’t have to wrestle with a hard exterior.
   
2. You must use a high-quality, sharp chef’s knife for cutting. This isn’t the time to reach for a dull, whimpy knife. You need something strong and reliable. This 7-inch chef’s knife is my go-to whenever I’m working with Kabocha. You want to use something like this, trust me!

Ways to Serve Your Squash

This winter squash is a beautiful side dish on any holiday table! But when I’m looking for a quick, no-brainer healthy dinner for my family, I pair it with cast-iron chicken thighs. It’s the perfect cozy combo.

If I’m lucky enough to have leftovers, I eat them for breakfast right alongside scrambled eggs with hidden cauliflower rice. Kabocha and eggs are the perfect combo, and this veggie, fiber, and protein-packed breakfast is to-die-for.

Thanks so much for reading! If you make this recipe, I would love you to give it a ★ rating below. Follow me on YouTube, Instagram, and Facebook for more healthy food inspiration. Cheers!

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Cinnamon-Spiced Roasted Kabocha Squash w/ Maple Butter

Cinnamon-spiced roasted kabocha squash is a quick and delicious sheetpan side dish that's not butternut squash, lol! Bite-sized chunks of kabocha are tossed with olive oil, cinnamon, and salt and roasted until caramelized and tender. Finished with a drizzle of rosemary maple butter, this nutrient-dense veggie side is perfect for holiday meals and easy enough for a busy weeknight.

Course side dish

Cuisine American

Diet Gluten Free, Vegetarian

Prep Time 10 minutes minutes

Cook Time 25 minutes minutes

Servings 6 servings

Calories 129kcal

Author Dani Spies

Ingredients

• 3-3.5 pound Kabocha squash seeded and cut into 1-inch cubes (about 8-10 cups chopped)
• 1 tablespoon avocado oil
• 1 heaping teaspoon cinnamon
• 1/2 teaspoon sea salt plus more for finishing
• 2 tablespoons butter
• 2 tablespoons maple syrup
• 2 teaspoons fresh chopped rosemary

Instructions

• Preheat your oven to 425°F and adjust the rack to the center position. On a rimmed baking sheet, toss the squash with olive oil, cinnamon, and salt until evenly coated. Spread the squash out in a single layer, leaving a little space between each piece—this helps them brown and roast evenly on all sides.
  
• Roast for 25 minutes (no need to flip!) or until the bottoms are golden brown and the squash is fork tender.
  
• While the squash is cooling, add the butter and maple syrup into a small bowl and pop into the microwave for 20-30 seconds or until melted. Stir in the fresh chopped rosemary.
  
• Transfer the roasted squash to a serving dish and drizzle with maple butter. Top with a fat pinch of sea salt and enjoy!
  

Video

Notes

Storing Leftovers

• To store leftovers: Let the squash cool completely, then transfer it to an airtight container and refrigerate for up to 4 days. Reheat in the oven or air fryer to bring back some of that roasted texture.

Nutrition

Serving: 0.167recipe | Calories: 129kcal | Carbohydrates: 24g | Protein: 2g | Fat: 4g | Saturated Fat: 2g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 1g | Trans Fat: 0.2g | Cholesterol: 10mg | Sodium: 233mg | Potassium: 811mg | Fiber: 3g | Sugar: 9g | Vitamin A: 3217IU | Vitamin C: 28mg | Calcium: 74mg | Iron: 1mg

© Clean & Delicious

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I’m always trying to find easy ways to get more veggies on the table, and I’ve discovered that Broccolini (sometimes called baby broccoli, but not the same as sautéed broccoli) is about as quick and easy a veggie side dish gets!

Unlike most vegetables, there’s no chopping required and very little prep work (just trim the ends). Plus, it cooks in under 20 minutes. Yep! That’s why sauteed broccolini has pretty much become my veggie bestie – I make this recipe for holidays (because it’s just that good!) and I’ll whip it up on a busy Tuesday night (because it’s just that simple).

Ingredients You’ll Need

I love seeing a visual of the ingredients that go into a recipe before I start cooking! Plus, these simple everyday ingredients are so beautiful, I just had to share a photo.

How to Make Sautéed Broccolini

Ok, here we go! Don’t blink because this recipe comes together faster than you can, “OMG, That’s So Good!”

Pop on a lid! This is the secret to making super tender broccolini. I’ve tried to skip this step in the past, but I always end up with tough stems. Taking a few minutes to steam the broccolini right in the pan is the secret to super-tender broccolini – trust me on this – you don’t want to skip it.

How To Serve Your Broccolini

Let’s first acknowledge that eating this with a fork straight from the pan totally works and is hard to resist!

But when it comes to building a meal, I often serve this alongside my crispy cast-iron salmon for a quick weeknight meal. And also highly recommend pairing it with my Creamy Cottage Cheese Alfredo Pasta for a simple, family-friendly meal that’s packed with protein, fiber, and healthy carbs. It’s seriously fall-down-delicious.

Thanks so much for reading! If you make this recipe, I would love you to give it a ★ rating below. Follow me on YouTube, Instagram, and Facebook for more healthy food inspiration. Cheers!

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Sautéed Broccolini with Fresh Lemon and Garlic

Sautéed broccolini with fresh lemon and garlic is a quick, delicious, no-fuss side dish—simple enough for a busy weeknight, yet special enough for your holiday table. Finish with a sprinkle of red pepper flakes and freshly grated Parmesan, then sit back and enjoy this veggie showstopper.

Course side dish

Cuisine American

Diet Gluten Free, Vegan

Prep Time 5 minutes minutes

Cook Time 15 minutes minutes

Total Time 20 minutes minutes

Calories

Author Dani Spies

Ingredients

• 1 tablespoon extra-virgin olive oil
• 4 cloves garlic thinly sliced
• 1/4-1/2 teaspoon red pepper flakes
• 2 bunches broccolini trimmed, halved lengthwise if thick (about 12 ounces)
• 1/4 teaspoon sea salt plus more to taste
• 1/4 cup water
• 2 tablespoons fresh lemon juice

Instructions

• Heat olive oil in a 12-inch skillet over medium heat. Add garlic, red pepper flakes, and a pinch of salt. Cook for 30 seconds, then add the broccolini with another pinch of salt and gently toss for 1 to 2 minutes, or until the broccolini is lightly coated with the oil.
  
• Add the water, cover the pan, and cook for 8-10 minutes, tossing occasionally, or until tender and vibrant green. This will create steam in the pan and help the broccolini stems soften.
  
• Remove from the heat, toss with lemon juice, and season well.
  
• Serve with extra lemon slices and Parmesan cheese if desired!
  

Video

Notes

Storing Leftovers

• Refrigerate: Let the sautéed broccolini cool completely, then transfer it to an airtight container. Store in the refrigerator for up to 3–4 days.
• Reheat: For the best texture, warm it in a skillet over medium heat with a splash of water until heated through. You can also microwave it in 30-second bursts until heated through.
• Avoid freezing: Broccolini becomes mushy when frozen and thawed, so it’s best enjoyed fresh or straight from the fridge.

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Does The Color of Your Sweet Potato Matter?

Absolutely, yes. The color matters most! While the cooking technique, of course, matters, it’s the color of your sweet potato that will determine the texture! Each variety—cream, purple, red, and orange—has its own unique flavor and texture, so let’s break down what each one is like after baking:

Cream (White-Fleshed) Sweet Potatoes

First up, we have cream or white-fleshed sweet potatoes. When these bake up, they have a drier, starchier texture, kind of like a regular potato. They’re not as sweet as some other varieties and have a mild, nutty flavor. They’re dense, so you get that satisfying, hearty bite, which is great if you like a less sugary taste in your sweet potatoes. I love this variety. It tastes similar to a biscuit when topped with butter and sea salt.

Purple Sweet Potatoes

Next are the beautiful purple sweet potatoes, often called Japanese sweet potatoes! These have a gorgeous, vibrant purple color inside, and the texture is also dry and dense when baked. Think of it almost like a crumbly, starchy potato that holds its shape really well. The flavor is mild and earthy—definitely not as sweet as the orange or red ones, so they’re perfect if you want something a little more savory.

Red Sweet Potatoes

The red sweet potatoes (sometimes called garnet or jewel) have a lovely, deep orange flesh inside. When baked, these are much softer and creamier than the cream and purple varieties. As a matter of fact, if you want a super creamy and sweet baked sweet potato, this is the variety I recommend. They’re super moist, with a sweet, rich flavor that can even get a little caramel-like around the edges as they bake. They’re perfect if you love that classic, sweet flavor we often think of when we think “sweet potato.”

Orange Sweet Potatoes

Finally, we have the classic orange sweet potatoes—the ones we usually see around Thanksgiving! When baked, they have a fluffy, almost creamy texture. They’re moist but not as dense and creamy as the red sweet potatoes. They’re naturally super sweet, which makes them great for recipes like sweet potato casseroles or pies, but they’re also fabulous for a simple side dish with a bit of butter and cinnamon.

So there you have it! Each type has its own flavor and texture that really shines when baked, and there are so many ways to use each one, depending on what kind of dish you’re making. Try them all and see which one is your favorite!

How To Bake The Perfect Sweet Potato in The Oven

This is more of a how-to than an actual recipe. Once you’ve mastered this tried-and-true method, you will never stop making (and eating!) baked sweet potatoes. They will become one of your go-to-eat-and-repeat meals, I promise!

Start by preheating the oven to 400°F. Set a wire rack on a parchment-lined baking sheet and spray the rack with cooking spray. If you don’t have a wire rack, don’t worry! Place the sweet potatoes directly on the parchment paper, which will still be delicious. However, I find that they cook more evenly using the wire rack because this allows the hot air to circulate all around the potatoes.

Next, rinse your sweet potatoes under cold water and scrub them well (they can be pretty dirty!). If you notice any blemishes or soft spots, cut them out with a pairing knife.

Once they’re all clean, thoroughly pat them dry with a paper towel. This is an important step. If you bake them while wet, they will not get the crispy exterior we all know and love.

Oh! That reminds me. Wrapping your potatoes in foil is unnecessary before baking – this outdated technique will create a soggy potato. Hooray for one less step.

Poke some holes in your potatoes with a fork to allow steam to escape so the insides become perfectly creamy and soft. Place the potatoes onto the prepared rack.

Bake for 45-60 minutes (depending on their size) or until the exteriors are lightly browned, puffed up, and soft inside when pierced with a fork.

Can you eat the skin of a sweet potato? Absolutely, you can (and should!) eat sweet potato skin! The skin is packed with fiber, vitamins, and antioxidants, which can help improve digestion, boost your immune system, and keep you feeling fuller longer.

Plus, the skin adds a nice texture and slightly earthy flavor to your dish. So, next time you cook sweet potatoes, keep the skin on for an extra nutrition boost!

Delicious Toppings for a Baked Sweet Potato

Here’s where you can have some fun with your sweet potato! After baking your sweet potato, you have so many topping options. Here are some of my favorites:

• Classic baked sweet potato: Top with a pat of butter, sea salt, and pepper. It’s simple and delicious enough to make you fall out of your chair.
  
• Loaded baked sweet potato: Add Greek yogurt, bacon, shredded cheese, and chopped scallions. #swoon
  
• Dessert baked sweet potato: Top with Greek yogurt, cinnamon, chopped walnuts, and honey.
  
• Breakfast sweet potato: Fill your sweet potato with scrambled eggs (I love adding cauliflower rice to my scrambled eggs!) and chopped avocado. It’s so good!
  
• Chili-stuffed sweet potato: Scoop your favorite chili right over your potato. Turkey chili and beef chili are packed with protein and make the best potato topper. Sometimes, I make the filling for my stuffed zucchini boats and spoon it on my baked potato.
  
• Chicken stuffed sweet potato: Add buffalo chicken bites or slow-cooker shredded chicken to your potato. This easy, protein-packed meal is perfect for meal prep and is so satisfying.

How to store baked potatoes

These perfectly baked sweet potatoes are great for meal prep! I love cooking four to six potatoes on the weekend to use as a head-start ingredient for a busy week. Here’s how to store and reheat them.

• To store: Place the cooked sweet potatoes in an airtight container or storage bag and store in the fridge for 4-6 days.
• To freeze: Once the sweet potatoes have cooled, place them in a freezer-safe container or bag and freeze for up to 3 months. Thaw overnight in the fridge before reheating.
• Reheating: They can be easily reheated in the oven for 10-15 minutes at 400°F. You can also reheat them in the microwave, but be warned, the skin will not crisp up.

More Sweet Potato Recipes to Enjoy

• Mashed Sweet Potatoes with Greek Yogurt
• Roasted Sweet Potato Chunks
• Healthy Sweet Potato Casserole
• Sweet Potato & Black Bean Chili
• Baked Sweet Potato Fries
• Baked Sweet Potato Wedges

WATCH HOW TO BAKE A SWEET POTATO IN THE OVEN (VIDEO!)

Thanks so much for reading! If you make this recipe, I would love you to give it a ★ rating below. Follow me on YouTube, Instagram, and Facebook for more healthy food inspiration.

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Whole Baked Sweet Potatoes

Learn how to bake a whole sweet potato in the oven perfectly every time. This easy-peasy method requires five minutes of prep time and cooks in under an hour. Oven-baked sweet potatoes are perfect for meal prep, can be a delicious side dish, and provide an excellent base for a healthy dinner!

Course how-to, side dish

Cuisine American

Diet Gluten Free, Vegan

Prep Time 5 minutes minutes

Cook Time 45 minutes minutes

Total Time 50 minutes minutes

Servings 4 servings

Calories 194kcal

Author Dani Spies

Ingredients

• 1-4 sweet potatoes
• optional: butter, sea salt, black pepper

Instructions

• Preheat the oven to 400°F. Set a wire rack on a parchment-lined baking sheet and spray the rack with cooking spray.
• Give your sweet potatoes a good scrub under cold water, then pat them dry.
  
• Place the potatoes on the prepared rack. Use a fork to poke holes in them. I like to poke 4-6 holes per potato which allows the steam to escape while they bake.
  
• Bake for 45-60 minutes (depending on their size) or until the exteriors are lightly browned, puffed up, and soft inside. A fork or knife should slide into the potato easily when it’s done.
  
• Slit each potato lengthwise and top with your favorite topiings. A pat of butter, sea salt, and fresh black pepper is a classis and so delish!
  

Video

Notes

These perfectly baked sweet potatoes are great for meal prep! Cook a batch at the beginning of the week, so you have sweet potatoes to heat up for lunch, dinner or use in various recipes! 

• • To store: Place the cooked sweet potatoes in an airtight container or storage bag and store in the fridge for 4-6 days.

• • To freeze: Once the sweet potatoes have cooled, place them in a freezer-safe container or bag and freeze for up to 3 months. Thaw overnight in the fridge before reheating.

• • Reheating: They can be easily reheated in the oven for 10-15 minutes at 400°F. You can also reheat them in the microwave, but be warned, the skin will not crisp up.

Nutrition

Serving: 1potato | Calories: 194kcal | Carbohydrates: 45g | Protein: 4g | Fat: 0.1g | Saturated Fat: 0.04g | Polyunsaturated Fat: 0.03g | Monounsaturated Fat: 0.003g | Sodium: 124mg | Potassium: 762mg | Fiber: 7g | Sugar: 9g | Vitamin A: 32063IU | Vitamin C: 5mg | Calcium: 68mg | Iron: 1mg

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If you love an easy, healthy snack rich in protein, fiber, and quality carbohydrates, you must try this crispy, crunchy oven-roasted chickpeas! Simply tossed with avocado oil, sea salt, black pepper, and garlic powder, these small but mighty garbanzo beans have the best flavor and the most addictive texture (think roasted pumpkin seeds or homemade popcorn – they’re just so fun to eat!).

Add them to your favorite salad (mine is definitely a Caesar salad!), sprinkle them over some homemade hummus, or use them as a topping to add some texture to your favorite creamy soup (think butternut squash soup or roasted acorn squash – so good!). Or keep things super simple and pop them in your mouth as is – crispy, crunchy, salty, yum!

What you need to make them

To make this roasted chickpeas recipe, you’ll only need 3-healthy, everyday ingredients. Here’s the lineup:

• Chickpeas: Also known as garbanzo beans, this recipe calls for one 15-ounce can of chickpeas, drained and rinsed. Using canned beans keeps this recipe quick and super convenient.
• Avocado oil: With a high smoke point, avocado oil is perfect for roasting and ensures the chickpeas will cook up nice and crisp.
• Seasonings: A simple blend of sea salt, garlic powder, and black pepper is all you need to create a jaw-dropping flavor! Want more variety? I’ve shared more spice combos in the recipe card below!

How to Make Crunchy Chickpeas

Just a few simple steps, and you’ll be snacking on these oven-roasted chickpeas in no time! They’re so easy to make and highly addictive (don’t say you haven’t been warned, lol!). Here’s all you have to do:

Start by preheating the oven to 425°F. For convenience, I always make this recipe using canned chickpeas. Simply, drain and rinse one 15-ounce can of garbanzo beans and then lay them out on a clean dish towel. Rolling them back and forth a bit to get them nice and dry.

PRO TIP: Like vegetables, you want your chickpeas to be super dry when roasting. If they have moisture on them when you put them in the oven, they will end up steaming instead of roasting and won’t get the crispy, crunchy texture that makes them so delicious!

Once they are plenty dry, transfer them into a medium bowl and the seasonings. My go-to flavor combo is 1 tablespoon of avocado oil, 1/2 teaspoon sea salt, 1/4 teaspoon of black pepper, and 1/2 teaspoon of garlic powder. It’s basic, but trust me – it’s delicious!

I like to use my hands to completely coat them in the seasoning. You want the granazo beans to have a nice light coating of the oil and spices.

Next, lay them out on a rimmed baking sheet, ensuring they have some space. I use a 1/4-sheet pan (if you plan to double the recipe, you’ll need a half-sheet pan). If the pan is overcrowded, the chickpeas will steam instead of roast, and we won’t get the crispy crunch. So just give them a little breathing room.

Pop them in the oven and let them cook for 30-35 minutes. All ovens vary so that they may need more or less time. The key is for them to develop a golden brown color and crispy exterior. I like to give them a shake about halfway through.

Once cool, you can store them in a small, airtight container (a mason jar would be perfect!). They will last for up to 5 days when stored in a cool, dry place.

How to season roasted chickpeas

While adding more seasoning to the chickpeas is not necessary once they have cooked, it is fun! If you want to play with different flavor profiles (think sweet, spicy, or savory!), choose from one of the combinations below or make up your own. I recommend adding them to the roasted chickpeas when hot out of the oven!

• Want something warm and cozy? Sprinkle on some curry powder.
• Do you like things spicy? Try a combination of smoked paprika and cayenne pepper.
• If you’re in the mood for something sweet, how about a combination of brown sugar and cinnamon – I always omit the black pepper and garlic for this one (I love this combo sprinkled over a yogurt or cottage cheese bowl).
• Italian lover? Finish with grated Parmesan cheese, onion powder, and dried basil (this would be a great swap for canned chickpeas in my Chicken Pasta Ceasar Salad).

More healthy snack recipes

• Frozen Banana Snack Bars
• Stovetop Popcorn
• Buffalo Deviled Eggs
• Roasted Buffalo Cauliflower Bites

Thanks so much for reading! If you make this recipe, I would love you to give it a ★ rating below. Follow me on YouTube, Instagram, and Facebook for more healthy food inspiration. Cheers!

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Easy Oven Roasted Chickpeas

Easy Oven-Roasted Chickpeas are a healthy plant-based snack that is quick, easy to make, and super fun to eat! Made with canned chickpeas, the flavor variations are endless—you can make them savory, sweet, or spicy. I love them as a snack or a salad topper, and they're also delicious sprinkled over soups, dips, and spreads.

Course snack

Cuisine American

Diet Gluten Free, Vegan

Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Total Time 40 minutes minutes

Servings 4 servings

Calories 92kcal

Author Dani Spies

Ingredients

• 1 15-ounce can garbanzo beans 240 g or 1.5 cups, drained and rinsed
• 1 tablespoon avocado oil
• 1/2 teaspoon sea salt
• 1/2 teaspoon garlic powder
• 1/4 teaspoon black pepper

Instructions

• Preheat oven to 425°F. Spread the chickpeas on a clean dish towel and pat them dry. The drier, the better!
  
• Place the dried chickpeas into a medium bowl and season with avocado oil, salt, garlic powder, and pepper. Toss to coat the chickpeas with the oil and spices.
  
• Transfer the seasoned chickpeas onto a small rimmed baking sheet (I recommend using a 1/4 sheet pan).
  
• Pop in the oven and bake for 30-35 minutes until golden brown and crispy. Ovens vary, so the chickpeas may need more or less time. Set aside to cool. Set aside to cool.
  
• Store in a small airtight container (a mason jar would be perfect!) in a cool, dry place for up to 5 days. Enjoy sprinkled over soups, salads, dips, or as a healthy high-protein snack.
  

Video

Notes

Flavor variations: Once the chickpeas come out of the oven, you can add even more flavor with these delicious combinations.

• Want something warm and cozy? Sprinkle on some curry powder.
• Do you like things spicy? Try a combination of smoked paprika and cayenne pepper.
• If you’re in the mood for something sweet, how about a combination of brown sugar and cinnamon – I always omit the black pepper and garlic for this one (I love this combo sprinkled over a yogurt or cottage cheese bowl).
• Italian lover? Finish with grated Parmesan cheese, onion powder, and dried basil.

Nutrition

Serving: 0.33cup | Calories: 92kcal | Carbohydrates: 9g | Protein: 3g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 479mg | Potassium: 103mg | Fiber: 3g | Sugar: 0.01g | Vitamin A: 11IU | Vitamin C: 0.1mg | Calcium: 25mg | Iron: 1mg

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When you need something quick and healthy that tastes great, this deliciously creamy oatmeal breakfast smoothie is the perfect solution! It’s a great way to set yourself up for the day and build upon healthy habits. Simply, blend rolled oats, naturally sweet bananas, peanut butter, almond milk, and cinnamon – and enjoy.

Prefer a higher protein meal (like myself!), no problem! Add in a scoop of high-quality protein powder as well! Perfect for busy mornings and also great as a pre or post-workout meal – it tastes just like a peanut butter oatmeal cookie – in smoothie form.

Smoothies are great year-round! There are so many different flavor variations and they’re so convenient to make. After you give this breakfast smoothie with oats a try, mix up some of our other breakfast smoothie recipes! This Blueberry Banana Cauliflower Smoothie, this Chocolate Protein Shake, and this classic Strawberry Banana Smoothie are ones that you can’t miss!

Ingredients needed

This easy, nutritious breakfast smoothie recipe is made with just 5 key ingredients that you might already have in your fridge and pantry. Here’s what you’ll need:

• Rolled oats: Thickens the smoothie and helps to create a rich and hearty smoothie that is filling and satisfying.
• Frozen banana: While an unfrozen banana will work, frozen is best to keep your smoothie cold, creamy, and thick. Use an extra ripe banana with brown spots for extra sweetness. Be sure to freeze your banana without the peel!
• Peanut butter: I recommend natural peanut butter for a higher quality option. The only ingredient on the label should be peanuts or peanuts and salt if you like your nut butter salted.
• Milk: You can use any type of milk you have on hand or prefer. Oat milk, almond milk, cow’s milk… they all work! Start with 1/2 cup and then add more as needed, so the thickness is to your liking.
• Cinnamon: Adds a boost of warm, cozy flavor that complements the banana and oats perfectly.

Pro tip: Make this smoothie without the frozen banana by subbing 1 cup of frozen mango. It will change the flavor a bit, but will still taste delish! Another option is to use 1 cup of frozen cauliflower. It’s completely flavorless but will make your smoothie thick and creamy.

Optional add-ins for extra nutrition

Like all of my Clean & Delicious smoothies, this recipe is versatile and filled with real, whole ingredients. Feel free to make small changes and use ingredients that you like best, or have available. Here are some ideas for mixing in extras to increase the protein, healthy fats, and/or vitamins and minerals:

• Protein powder: Add a scoop of your favorite protein powder. While this is optional, I do recommend it! Protein helps to support muscle health and can keep you feeling satiated for longer periods. I love whey protein powder as it’s super creamy but feel free to use a plant-based or collagen protein as well.
• Greek yogurt: Another easy way to add more protein without using protein powder. Plus, it makes your smoothie super creamy. You can even use different flavors, just be sure to look for a low-sugar yogurt like Siggi’s. Add 1/4 to 1/2 cup, or as much as you prefer.
• Cottage cheese: Similar to Greek yogurt, cottage cheese adds extra protein and lots of creaminess. Don’t worry if you’re not a fan of cottage cheese, once it’s blended you can’t even tell it’s cottage cheese. Add 1/4 to 1/2 cup, or as much as you prefer.
• Hemp seeds: Add a 1/2 to 1 tbsp for plant-based protein, healthy fats, omegas, and minerals.
• Chia seeds: Blend in a 1/2 to 1 tbsp for a boost of healthy fats and fiber.
• Spinach: To get more veggies into your diet, add a handful of baby spinach leaves. It changes the color of your smoothie but you’ll never be able to taste it.

How to make this recipe

In just 5 minutes you’ll be sipping on a refreshing, tasty shake that is good for you too! I love this as a super quick breakfast idea or as a pre or post-workout meal. Here’s how to make it:

1. Blend oats: Add oats to a blender and blend for 10 seconds or until the oats are broken down to a powder.
2. Add all other ingredients: Add the frozen banana, peanut butter, almond milk, and cinnamon to the blender. If using protein powder, add this in as well.

3. Mix and serve: Blend for 30 seconds or until everything is well combined and you have a thick and creamy oatmeal smoothie. Serve and enjoy.

Expert tips

• High-powered blender: To easily break down all of the ingredients and make a creamy, well-blended smoothie, use a high-powered blender such as Blendtec, Vitamix, or Ninja.
• Use frozen fruit: For a thick, cold and creamy drink, it’s always best to use frozen fruit. It’s much better than adding in ice. Ice doesn’t blend as well and can decrease the fruit flavor.
• Blending: To fully incorporate all of the ingredients, start with the blender on low speed, then gradually increase it to high speed, then move it back to low speed to finish.
• Make ahead: You can pour your smoothie into an ice cube tray and freeze for a few hours, overnight, or longer. When you’re ready, thaw in the fridge for about 1 hour, then transfer the cubes to the blender, add a bit of extra milk (start with just a splash, you can always add more as needed) and blend, then enjoy.

Variations

• Nut butter: Use almond butter, cashew butter or sunflower seed butter, instead of peanut butter.
• Fruit: Change up the fruit depending on what you’re craving! About 1 cup of any frozen fruit will be delicious. You can still add in about 1/2 of the banana or omit the banana. We love berries, mango, peaches, pineapple and cherries.
• Milk: Any milk works, but unsweetened almond milk will keep the calories and fat low, and also make this vegan and dairy free. In addition, it has a neutral taste. Other great options are unsweetened cashew milk, unsweetened oat milk, or use cow’s milk to increase the protein.

More breakfast recipes with oats

• Mango Overnight Oats
• Oat Flour Banana Bread
• Spinach Oatmeal Pancakes
• Creamy Cauliflower Oatmeal
• Chocolate Chia Overnight Oats

WATCH MY OATMEAL SMOOTHIE RECIPE VIDEO

Thanks so much for reading! If you make this recipe I would love for you to give it a ★ rating below.  And be sure to follow me on YouTube, Instagram, and Facebook for more healthy food inspiration. Cheers!

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5-Minute Breakfast Smoothie with Rolled Oatmeal

This 5-Minute Breakfast Smoothie is made with rolled oatmeal, frozen bananas, peanut butter, and almond milk! Want to bump up the protein? Add a scoop of your favorite protein powder and enjoy! Quick, healthy, and delicious – it's the perfect recipe for a busy morning.

Course BREAKFAST, protein shakes + smoothies

Cuisine American

Diet Gluten Free, Vegan

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 1 smoothie

Calories 297kcal

Author Dani Spies

Ingredients

• 1/4 cup 20 grams rolled oats
• 1 frozen banana
• 1 tablespoon natural peanut butter
• 1/2-3/4 cup unsweetened almond milk
• 1/2 teaspoon ground cinnamon
• *Optional: 1 scoop about 28 grams vanilla protein powder

Instructions

• Add oats to a blender and blend for 10 seconds or until the oats are broken down to a powder.
• Add the frozen banana, peanut butter, almond milk, and cinnamon to the blender. If using protein powder, add this in as well.
  
• Blend for 30 seconds or until everything is well combined and you have a thick and creamy oatmeal smoothie. Serve and enjoy.
  

Video

Notes

Nutritional information calculated without protein powder.

Nutrition

Serving: 1smoothie | Calories: 297kcal | Carbohydrates: 46g | Protein: 8g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 5g | Sodium: 234mg | Potassium: 590mg | Fiber: 7g | Sugar: 16g | Vitamin A: 78IU | Vitamin C: 10mg | Calcium: 184mg | Iron: 2mg

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Pumpkin curry soup is a delightful, creamy, and dairy-free soup that captures the essence of fall in a bowl! My secret for keeping this recipe super easy (and convenient!) is to use canned pumpkin puree – but you can, of course, make your pumpkin puree from scratch if you’re feeling adventurous.

You would never know this is a quick-cooking soup as a blend of warm spices like curry powder, ginger, and cinnamon adds lots of depth and flavor while creamy canned coconut milk helps to thicken it up.

Finish with an extra drizzle of coconut milk and your choice of savory spiced nuts or crunchy pumpkin seeds – and you’ll have the perfect comforting bowl of soup to keep you warm in the cold weather months.

LOVE WARM COZY SOUP RECIPES? You may also want to try my Roasted Butternut Squash Apple Soup or Roasted Acorn Squash Soup With Coconut Milk! Each recipe is a puree of warm, cozy flavors and can be enjoyed as an easy and healthy lunch or dinner.

Make it a meal! Enjoy this comforting weeknight dinner with a simple green salad and/or with some skillet cornbread.

Ingredients You’ll Need

• Extra Virgin Olive Oil – is what I use to saute and soften my veggies. If you would like to keep this soup even lighter, you can skip the oil and saute your veggies in some veggie broth.
• Onion and Garlic – Add aromatic depth and savory notes to the recipe, creating a flavorful foundation.
• Seasonings (salt, pepper, curry powder, ginger, cinnamon) – Elevates the flavor of the soup while creating warmth and depth.
• Canned Pumpkin Puree – Provides a creamy texture and hearty pumpkin flavor, making it the star ingredient.
• Vegetable Broth – Adds liquid to blend the ingredients and bring it all together.
• Maple Syrup – Just a kiss adds a natural sweetness, which helps to round out the flavors in this soup.
• Canned Coconut Milk – Adds dairy-free creaminess and a subtle coconut essence to the soup that pairs well with the rest of the flavors.
• Garnish – Add toasted pumpkin seeds or nuts and a drizzle of coconut milk to enhance the look and the flavor of the soup. 

How To Make Dairy-Free Pumpkin Curry Soup

Saute the onions: Add the olive oil to a large pot. Turn the heat to medium and add the onions and salt when the oil is hot. Saute until soft and translucent for about 5 minutes.

Add veggies and spices: toss in the carrots, garlic, remaining salt, black pepper, curry powder, ginger, and cinnamon to the onions. Saute until all the veggies are coated with the spices or until the carrots are softened. This will take 8-10 minutes. If you notice the pot getting too dry, add a splash of broth or water to moisten. 

Simmer the soup: To the pot, add the canned pumpkin, broth, and maple syrup. Stir to combine, then turn the heat down to a simmer for 10-15 minutes. The soup will look thick – that’s ok! Once you blend it you will have the option to add extra broth if preferred.

Blend the soup: Turn the heat off. Carefully ladle the hot soup into a high-speed blender, only filling halfway. Pour in half of the coconut milk, then place the lid on slightly ajar and puree until smooth. Repeat with the remaining soup and coconut milk until it’s blended to your desired consistency. 

Serve and enjoy: While hot, ladle the soup into bowls. Garnish with a drizzle of coconut milk and a sprinkling of cracked black pepper and savory spiced toasted nuts or toasted pumpkin seeds (you can roast the seeds of any winter squash, really).

Cooking Tips

• When sautéing the onions and garlic in olive oil, stirring occasionally will prevent them from sticking to the pot and achieve a golden, caramelized texture.
• If the soup seems too thick for your liking, gradually add more vegetable broth or coconut milk when blending until you reach your desired consistency.
• When simmering the soup, keep the heat on low to allow the flavors to meld without the risk of scorching or burning.
• When blending, do NOT fill the blender more than halfway and slightly ajar the blender lid to allow the steam to escape.
• Instead of using a blender to puree the soup, you can use an immersion blender and pure the soup right in the pot. 
• Make sure you use plain canned pumpkin puree and not pumpkin pie filling, as that already contains sugar and spices. 

Variations

• If you prefer a spicier soup, add a pinch of red pepper flakes or a dash of hot sauce to the simmering pot for some heat.
• For added protein, consider stirring in some cooked chickpeas, lentils, or diced tofu during the last few minutes of simmering.
• Garnish your soup with fresh herbs like cilantro, parsley, or chives for a burst of freshness and color.
• Add a squeeze of fresh lime or lemon juice just before serving to brighten up the dish.
• Don’t have canned pumpkins? Canned sweet potatoes or butternut squash would also work!
• Ensure the curry powder you use is gluten-free if you have dietary restrictions, as some blends may contain wheat-based additives.

Storing & Freezing

Storage: To store leftovers, transfer them to an airtight container and refrigerate for up to 4-5 days. Reheat gently on the stovetop or in the microwave, adding a splash of vegetable broth or coconut milk if needed to restore the desired consistency.

Freezing: Allow the soup to cool completely before transferring it to freezer-safe containers or resealable bags. Remember to leave some room for expansion. Stored in the freezer for up to 2-3 months. When ready to use, thaw in the refrigerator overnight and reheat on the stovetop or in the microwave, adjusting the consistency with additional broth or coconut milk as necessary.

More Recipes Using Canned Pumpkin

• Turkey Pumpkin Chili With Black Beans
• Mini Pumpkin Pies
• Pumpkin Chip Energy Bites
• Creamy Pumpkin Overnight Oats

Thanks so much for reading! If you make this recipe I would love for you to give it a ★ rating below.  And be sure to follow me on YouTube, Instagram, and Facebook for more healthy food inspiration. Cheers!

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Pumpkin Curry Soup with Coconut Milk

Enjoy the cozy flavors of fall with this quick and easy Pumpkin Curry Soup With Coconut Milk. This creamy, dairy-free dish is made with canned pumpkin puree for ultimate convenience and is ready in just 30 minutes. Healthy comfort food at its best (and perfect for meal prep!).

Course DINNER, LUNCH, soup + stew + chili

Cuisine American

Diet Gluten Free, Vegan, Vegetarian

Prep Time 5 minutes minutes

Cook Time 25 minutes minutes

Total Time 30 minutes minutes

Servings 6 servings

Calories 153kcal

Author Dani Spies

Ingredients

• 1 tablespoon extra virgin olive oil
• 1 large onion, chopped
• 2 carrots, peeled and chopped
• 2 cloves garlic, chopped
• 1 teaspoon sea salt
• 1/4 teaspoon black pepper
• 1 tablespoon curry powder
• 1/4 teaspoon ground ginger
• 1/4 teaspoon cinnamon
• 2-15 ounce ounce cans of pumpkin puree
• 2 cups low-sodium vegetable broth
• 1 tablespoon maple syrup
• 1/2 cup canned coconut milk, plus more for drizzling

Instructions

• Heat olive oil in a large pot over medium heat. Add the onions along with a pinch of salt and cook, stirring occasionally until the onions have softened and become translucent, about 5 minutes.
  
• Add the carrots, garlic, resining salt, black pepper, curry powder, ginger, and cinnamon, to the onions. Stir until all the veggies are coated with the spices and cook for 8-10 minutes or until the carrots have softened. *If the pot looks too dry, add a splash of broth or water.
  
• Stir in the canned pumpkin, broth, and maple syrup. Turn the heat to low and simmer for 10-15 minutes to allow all of the flavors to come together.
  
• Shut off the heat and carefully ladle to soup into a high-speed blender, filling the blender no more than halfway – I do this in 2 batches – and our in half of the coconut milk. Place the lid on, leaving it slightly ajar to allow steam to escape and puree until smooth. Repeat with the remaining soup. Alternatively, you can use a handheld immersion blender to puree the soup. 
  
• Serve with an extra drizzle of coconut milk over the top and some fresh black pepper. I also love to top this soup with my spiced toasted nuts to some pumpkin seeds.
  

Nutrition

Serving: 1.5cups | Calories: 153kcal | Carbohydrates: 20g | Protein: 2g | Fat: 8g | Saturated Fat: 5g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 2g | Sodium: 721mg | Potassium: 203mg | Fiber: 2g | Sugar: 6g | Vitamin A: 5046IU | Vitamin C: 4mg | Calcium: 30mg | Iron: 1mg

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Rich, creamy, healthy roasted acorn squash soup is one of our favorite soups to enjoy during the fall and winter when the weather gets cold. It’s easy to make with roasted acorn squash, sautéed onion, carrots, apple, stock, seasonings, and canned coconut milk. Simmer it to perfection, and then blend until smooth and creamy. Enjoy topped with an extra drizzle of coconut milk, fresh black pepper, roasted acorn squash seeds, and fresh chopped parsley.

When this time of year rolls around, we like to make the most of all the autumn squash and winter squash from the farmer’s market and supermarket by making dishes such as butternut squash soup, stuffed acorn squash, pumpkin chili, and this delicious acorn squash soup!

Health Tip: As an added plus, acorn squash is very healthy and nourishing. It’ packed with vitamins, minerals and antioxidants. It’s a great source of vitamin B, vitamin C, magnesium, and potassium! It’s also low in calories and contains a good amount of fiber.

Ingredients needed

This squash soup is guaranteed to warm you up from the inside out, with its velvety, smooth texture and rich, comforting flavor. The best part, it’s loaded with nutrients! Filled with plenty of veggies and fiber, it’s hearty and satisfying while being naturally vegan and gluten-free.

Here’s everything you’ll need to make it:

• Acorn squash: You’ll need about 4 cups of roasted squash from 2 acorn squash. Choose a ripe acorn squash that is a mix of orange and green, heavy for its size, with skin that is dull with no soft spots.
• Olive oil: For roasting the squash and sautéing the veggies.
• Sea salt: To bring out the flavor in the soup.
• Onion: Use a yellow onion to give this soup a savory, complex flavor.
• Carrots: Use regular-sized carrots and not baby carrots, as they tend to have a starchy, not-very-sweet flavor.
• Apple: Adds subtle sweetness. We like to use Honey Crisp apples for a sweeter taste, but Granny Smith apples are the perfect choice if you like more of a tart flavor and don’t want your soup to be too sweet.
• Seasonings: Dried thyme, ginger, and black pepper for deliciousness in every bite.
• Stock: Vegetable stock to keep this recipe vegetarian and vegan.
• Coconut milk: To make the soup extra creamy. Use canned coconut milk, as it tends to be creamier and richer.

How to cook acorn squash

Good news! There’s no need to peel the squash before cooking it because you will easily be able to scoop the flesh out after roasting. Here’s how to cut an acorn squash and roast it:

1. Prep: Place the oven rack in the center and preheat the oven to 400ºF (204ºC).
2. Use a heavy knife to cut the squash in half lengthwise, using a rocking motion to make the job a bit easier.
3. Scoop out the seeds. You can discard them or save them to roast.
4. Brush the flesh side of the acorn squash with 1/2 teaspoon of olive oil each. Place the squash cut side down on a rimmed baking sheet lined with parchment paper.
5. Roast for 30-40 minutes or until tender. You should be able to easily pierce into the flesh with a knife.

How to make this soup

Acorn squash soup requires several steps, but it’s really quite easy to make. The most time consuming part is cutting your squash and veggies, and waiting for the squash to roast. It’s well worth it, though! Here’s the simple process:

1. Scoop the flesh: Once the squash is cool enough to handle. Scoop the tender flesh into a bowl, it should yield about 4 cups. 
2. Sauté onions: In a large pot or Dutch oven, heat the remainder of the olive oil over medium heat. Add the onions, along with a pinch of salt, and sauté until tender and translucent, about 5 minutes.
3. Sauté carrot and apple: Add the carrot, apples, thyme, ground ginger, and black pepper along with another pinch of sea salt. Sauté for 5-8 minutes.

4. Add stock and simmer: Add 2 cups of vegetable stock and bring the soup to a boil, then reduce to a simmer. Partially cover the pot and cook until the carrots and apples are soft and tender, about 10 minutes. Turn off the heat.
5. Add squash: Stir in the roasted acorn squash and 2 cups of vegetable stock to the soup. 

6. Blend soup: Working in batches, carefully transfer the cool soup to a high-speed blender, and blend until creamy.

7. Add coconut milk: Transfer the soup back to the pot and stir in the coconut milk. Taste and adjust seasonings as needed. Reheat over low heat when ready to eat.
8. Garnish and serve: Enjoy topped with any of the following; an extra drizzle of coconut milk, fresh black pepper, roasted acorn squash seeds, and/or fresh chopped parsley.

Expert tips

• Peeling: No need to peel the squash before roasting. Once it is cooked, it is easy to scoop out of the skin.
• Blending the soup: Try using an immersion blender instead of a regular blender, that way you don’t have to remove the soup from the Dutch oven to blend. But if you don’t have one, you can transfer the soup carefully in batches to a blender to blend. Just be sure it has cooled some.
• Consistency: If after blending the soup, you would prefer it to be thinner, stir in filtered water about 1/4 cup at a time.
• Make ahead: This is an awesome make-ahead, and freeze for later soup. It does take a bit of time to make, so we like to cook a double batch and freeze half for another meal.

The difference between acorn squash and butternut squash

The outside of an acorn squash and butternut squash look quite different. Acorn squash are shaped like acorns, while butternut squash have a unique oblong shape where their base is thicker than their top near the stem. The outside of a butternut squash is completely smooth and light tan in color, while acorn squash are dark green with some orange and vertical ridges surrounding the outside of it.

The interior color and texture of butternut squash and acorn squash are very similar to one another, both have a golden yellow color. However, the flavor of butternut squash is slightly sweeter and more potent compared to the mild flavor of acorn squash.

Pro Tip! Although it may change the texture and flavor slightly, you can typically use any winter squash, including butternut, buttercup, Hubbard, sugar pumpkin, and acorn, interchangeably in recipes.

Variations

This acorn squash soup recipe is wonderful as-is, but feel free to change the ingredients to make this your own. Here are some options:

• Toppings: Get creative and add different toppings, such as croutons, parmesan cheese, crispy bacon crumbles, or a spoonful of Greek yogurt.
• Spicy: Add a kick of heat by mixing in your favorite hot sauce or a pinch of cayenne pepper. 
• Protein: If you want to add a boost of protein, stir in cooked, diced chicken, shredded rotisserie chicken, or turkey breast to the soup after it is blended. 
• Squash: This recipe can be made with butternut squash, kabocha squash or acorn squash.

Storage recommendations

• Fridge: Store leftovers in an airtight container in the refrigerator for 4 to 5 days.
• Freezer: Freeze in a gallon ziplock bag or other freezer-safe container for up to 3 months. When ready to use, thaw in the refrigerator overnight or slowly in a pot on the stove.
• Reheat: Rewarm chilled soup on the stovetop over low heat or in the microwave, in 30 second intervals until warm.

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Roasted Acorn Squash Soup with Coconut Milk

Roasted Acorn Squash Soup made with coconut milk is a rich and creamy soup that is made in 3 simple steps; roast, simmer, and blend! This is an easy, nourishing recipe made with warm cozy flavors including roasted squash, sautéed apples, onions and carrots, fresh ginger, and thyme! Perfect for a chilly night, this soup is healthy comfort food at its best.

Course soup + stew + chili

Cuisine American

Diet Gluten Free, Vegan

Prep Time 15 minutes minutes

Cook Time 1 hour hour

Total Time 1 hour hour 15 minutes minutes

Servings 6 servings (about 8 cups of soup total)

Calories 170kcal

Author Dani Spies

Ingredients

• 2 acorn squash, (3 1/2 – 4 pounds)
• 1 tablespoon olive oil, divided
• 1/2 teaspoon sea salt
• 1 yellow onion, diced
• 1.25 cups carrots, diced
• 1 large crisp apple (I like Honey Crisp), diced
• 1/2 teaspoon dried thyme
• 1/4 teaspoon ground ginger
• 1/4 teaspoon black pepper
• 4 cups low sodium vegetable stock
• 1/2 cup canned coconut milk

Instructions

• Place the oven rack to the center and preheat the oven to 400ºF (204ºC). Use a heavy knife to cut the squash in half lengthwise using a rocking motion to make the job a bit easier.
  
• Scoop out the seeds. You can discard them or save them to roast.
  
• Brush the flesh side of the acorn squash with 1/2 teaspoon of olive oil each. Place the squash cut side down on a rimmed baking sheet lined with parchment paper.
  
• Roast for 30-40 minutes or until tender. You should be able to easily pierce into the flesh with a knife. Once the squash is cool enough to handle. Scoop the tender flesh into a bowl, it should yield about 4 cups.
  
• In a large pot or Dutch oven, heat the remainder of the olive oil over medium heat. Add the onions, along with a pinch of salt, and sauté until tender and translucent, about 5 minutes.
  
• Add the carrot, apples, thyme, ground ginger, and black pepper along with another pinch of sea salt. Sauté for 5-8 minutes.
  
• Add 2 cups of vegetable stock and bring the soup to a boil, then reduce to a simmer. Partially cover the pot and cook until the carrots and apples are soft and tender, about 10 minutes. Turn off the heat.
  
• Stir in the roasted acorn squash and 2 cups of vegetable stock to the soup.
  
• Working in batches, carefully transfer the cool soup to a high-speed blender, and blend until creamy. If you would like the soup to be thinner, add filtered water as needed.
  
• Transfer the soup back to the pot and stir in the coconut milk. Taste and adjust seasonings as needed. Reheat over low heat when ready to eat.
  
• Serve topped with any of the following; an extra drizzle of coconut milk, fresh black pepper, roasted acorn squash seeds, and/or fresh chopped parsley.
  

Notes

• Fridge: Store leftovers in an airtight container in the refrigerator for 4 to 5 days.
• Freezer: Freeze in a gallon ziplock bag or other freezer-safe container for up to 3 months. When ready to use, thaw in the refrigerator overnight or slowly in a pot on the stove.
• Reheat: Rewarm chilled soup on the stovetop over low heat or in the microwave, in 30 second intervals until warm.

Nutrition

Serving: 1.33cups | Calories: 170kcal | Carbohydrates: 28g | Protein: 2g | Fat: 7g | Saturated Fat: 5g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 2g | Sodium: 654mg | Potassium: 705mg | Fiber: 5g | Sugar: 8g | Vitamin A: 5340IU | Vitamin C: 21mg | Calcium: 68mg | Iron: 2mg

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The post Roasted Acorn Squash Soup with Coconut Milk appeared first on Clean & Delicious.

If you find yourself making acorn squash recipes this time of the year (stuffed acorn squash and roasted acorn squash soup are my favorites!) be sure to save the seeds so you can make these quick roasted and salted acorn squash seeds! The process of roasting acorn squash seeds is exactly the same as roasting pumpkin seeds – as a matter of fact, all winter squash seeds follow this same technique.

Health Tip! Not only do salted acorn squash seeds make a great snack, but they’re super healthy to eat. They are rich in nutrients like omega-3 fatty acids, protein, beta-carotene, and vitamin C.

Ingredients Needed

Just 3 simple ingredients are required to make this roasted acorn squash seeds recipe. Here’s everything you’ll need:

• Acorn squash seeds: You’ll need 3/4 cup acorn squash seeds from 2 acorn squash. Choose a ripe acorn squash that is a mix of orange and green, heavy for its size, with skin that is dull with no soft spots.
• Olive oil: For roasting the seeds and making them nice and crispy.
• Sea salt: To bring out the flavor. Other seasoning options are below.

How to Cut an Acorn Squash

Here are the simple steps that make it easiest to slice an acorn squash in half:

• Use a large, sharp chef’s knife to cut squash easily. 
• Soften the squash by microwaving, boiling or steaming it. To microwave it, pierce the squash with a knife or fork to make a few holes for steam to escape. Then, place it in a microwave-safe bowl and heat for 3-4 minutes, depending on size.
• Cool the squash by placing it in ice-cold water for about 5 minutes.
• To cut it in half, place the squash on its side (on a cutting board) and use a sharp knife to slice down the center of the squash. If needed, use both hands on the knife to gradually rock it back and forth, pressing down until you cut through to the bottom.
• To keep the cut squash fresh, store it in an airtight container in the refrigerator or freeze it in a zip-top bag. It will keep fresh in the fridge for 4 to 6 days and about 3 months in the freezer.

How to Make This Recipe

Here’s your easy step-by-step guide to perfectly roasted acorn squash seeds.

1. Prep: Preheat the oven to 400 degrees Fahrenheit.
2. Season seeds: Transfer the seeds to a rimmed baking sheet, lined with parchment paper. Add the olive oil, salt, and pepper, and toss with your hands until the seeds are lightly coated with each.

3. Roast: Place the pan in the oven and roast for 12 to 15 minutes or until toasted and crunchy.
4. Enjoy: Transfer roasted acorn squash seeds to a bowl to cool down and enjoy.

Expert Tips

• Remove excess pulp: Pull off any excess pulp from the seeds, but you do not need to clean the seeds after scooping them out. The little remnants of pulp will add flavor and taste delicious once roasted.
• Do not overcrowd the pan: Be sure the seeds are spread out evenly and not lying on top of one another. This will ensure they get perfectly crispy, crunchy, and delicious!
• Check for doneness: Stir seeds after 10 minutes of cooking, and check for doneness by tasting a slightly cooled seed for crunchiness.

Variations

Salted acorn squash seeds are a classic flavor, but feel free to experiment with different seasonings to switch up the flavors! Here are some options:

• Garlic salt: adds delicious savory flavor.
• Pumpkin spice or cinnamon: for warm, cozy flavor.
• Chili powder: for a subtle kick of heat.
• Smoked paprika: smoky, sweet and warm seasoning.

Acorn Squash Seeds vs Pumpkin Seeds

Acorn squash seeds and pumpkin seeds are very similar and both are rich in nutrients, but there are a few differences. Pumpkin seeds are a bit larger than acorn squash seeds and the outer shell is more fibrous.

Storage

Once the seeds are completely cool, transfer them to an airtight container. They will keep fresh for about a week.

Let me know what you think! I think you’re going to love these Salted Acorn Squash Seeds. They’re easy and delicious! If you make them, let me know how they turned out down in the comment section below. Thank you.

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Salted Acorn Squash Seeds (Quick-Roasted)

Quick-roasted and Salted Acorn Squash Seeds are simply seasoned with olive oil and sea salt before roasting in the oven until golden brown. This is a quick-cooking recipe that is crunchy, salty, and surprisingly delicious! Once you try it, you will never toss your winter squash seeds again.

Course snack

Cuisine American

Diet Gluten Free, Vegan

Prep Time 10 minutes minutes

Cook Time 15 minutes minutes

Total Time 25 minutes minutes

Servings 3 servings

Calories 101kcal

Author Dani Spies

Ingredients

• 3/4 cup acorn squash seeds from 2 acorn squash
• 1-2 teaspoon olive oil
• 1/2 teaspoon sea salt

Instructions

• Preheat the oven to 400 degrees Fahrenheit. Pull off any excess pulp from the seeds, but you do not need to clean the seeds after scooping them out. The little remnants of pulp will add flavor and taste delicious once roasted.
  
• Transfer the seeds to a rimmed baking sheet, lined with parchment paper. Add the olive oil and salt, and pepper, and toss with your hands until the seeds are lightly coated with each. Be sure the seeds are spread out and not laying on top of one and other.
  
• Place the pan in the oven and roast for 12 to 15 minutes or until toasted and crunchy. Check for doneness by stirring halfway through and tasting a seed for crunchiness.
  
• Transfer roasted acorn squash seeds to a bowl to cool down and enjoy.
  

Notes

Once the seeds are completely cool, transfer them to an airtight container. They will keep fresh for about a week.

Nutrition

Serving: 0.25cup | Calories: 101kcal | Carbohydrates: 2g | Protein: 5g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 4g | Trans Fat: 0.01g | Sodium: 389mg | Potassium: 130mg | Fiber: 1g | Sugar: 0.2g | Vitamin A: 3IU | Vitamin C: 0.3mg | Calcium: 8mg | Iron: 1mg

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This lemon tahini dressing is not only healthy but it’s also packed with flavor. Tahini provides a creamy texture and a nutty taste, while the lemon juice adds a refreshing citrus kick. It’s a versatile dressing that goes well with grain and veggie bowls, greens (I’m looking at you, Kale), and vegetable dishes (I love it drizzled over roasted radishes!). It’s also dairy-free, and nut-free, and can easily be made vegan by replacing the honey with maple syrup or omitting it completely.

Health benefits of tahini

Tahini is made by grinding sesame seeds into a smooth paste. It’s similar to peanut butter or almond butter but with its own unique flavor. I like to look for brands that are thin and pourable as they are much easier to work with.

• Rich in healthy fats: According to Healthline, about 50% of the fat in tahini comes from monounsaturated fatty acids which have anti-inflammatory properties.
• Packed with antioxidants: Antioxidants give your body the tools it needs to maintain a strong defense system and healthy immune system! They are also great for your hair, skin and nails.
• Highly nutritious: It’s a great source of phosphorus and manganese, both are essential for bone health. It’s also high in thiamine (vitamin B1) and vitamin B6, which are important for energy production.

Recipe ingredients

This tahini dressing recipe is filled with healthy, nutrient-rich ingredients. Here’s everything you’ll need to make it:

• Tahini: The base of the recipe that makes it creamy, rich, and wonderfully nutty.
• Lemon juice: Adds bright flavor!
• Extra virgin olive oil: For the perfect consistency and richness.
• Garlic: Fresh minced garlic gives the sauce a more complex flavor.
• Honey: Optional, but just 1 tablespoon of either honey or maple syrup balances the nutty taste with a subtle sweetness.
• Water: You’ll need a bit of water to give this dressing the consistency that you’d like. Add more for a thinner dressing or less for more of a dip or thick sauce.
• Salt & pepper: Brings all of the flavors together.

How to make lemon tahini dressing

Homemade dressings like this and our Buttermilk Ranch Dressing are so tasty and easy, you’ll never want store-bought again. Here’s the simple method:

1. Combine ingredients: In a small bowl, whisk together the tahini, lemon juice, extra virgin olive oil, minced garlic, and honey (or maple syrup) until well combined.
2. Add water: Gradually add water to the mixture, whisking continuously, until you reach your desired consistency. Add more water for a thinner dressing or less water for a thicker dressing.
3. Serve: Season with salt and pepper to taste. Adjust the sweetness or tanginess by adding more honey or lemon juice if desired.

Ways to serve

Yes, this lemon tahini dressing is great on salad, but there are a variety of other ways that you can use it to make your meals pop! Here are some ideas:

• Add it as a topping over grilled chicken, salmon, sandwiches, wraps, and burgers.
• Drizzle it over roasted veggies, oven-roasted potatoes, grilled veggies, or Buddha bowls.
• Make it a dip and serve it with fries, roasted potatoes, freshly cut raw vegetables or chicken tenders.

Pro tips

• Where to find tahini: If you’re not familiar with tahini, it can be found either down the aisle with other condiments like peanut butter or in the aisle with international foods.
• Serving: Enjoy this served at room temperature or chilled. It’s especially good chilled if you’re tossing it with a fresh salad. However, we like it at room temperature if we’re serving it over roasted vegetables or something warm.

Storage: Store in an airtight container in the refrigerator for up to 5 days. If you take it out of the fridge and it seems too thick for your liking, simply add a bit of water and mix it well.

More healthy salad dressing recipes

• Beet Salad Dressing
• Apple Cider Vinaigrette
• Basic Vinaigrette Recipe
• Asian Dressing

 If you make this easy and delicious Lemon Tahini Dressing, let me know how it turned out! I’d love to hear what you think in the comments below.

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5-Ingredient Lemon Tahini Dressing

This lemon tahini dressing is not only healthy but also packed with flavor. Tahini provides a creamy texture and a nutty taste, while the lemon juice adds a refreshing citrus kick. It's a versatile dressing that goes well with various salads and vegetable dishes.

Course dressing

Cuisine American

Diet Gluten Free, Vegan, Vegetarian

Prep Time 5 minutes minutes

Total Time 2 minutes minutes

Servings 8 servings

Calories 72kcal

Author Dani Spies

Ingredients

• 3 tablespoons tahini
• Juice of 1 lemon 2-3 tablespoons
• 2 tablespoons extra virgin olive oil
• 1 clove garlic minced
• 1 tablespoon honey or maple syrup optional, for sweetness
• 2 tablespoons water adjust as needed for desired consistency
• Salt and pepper to taste

Instructions

• In a small bowl, whisk together the tahini, lemon juice, extra virgin olive oil, minced garlic, and honey (or maple syrup) until well combined.
  
• Gradually add water to the mixture, whisking continuously, until you reach your desired consistency. Add more water for a thinner dressing or less water for a thicker dressing.
  
• Season with salt and pepper to taste. Adjust the sweetness or tanginess by adding more honey or lemon juice if desired.
  

Notes

Store in an airtight container in the refrigerator for up to 5 days. If you take it out of the fridge and it seems too thick for your liking, simply add a bit of water and mix it well.

Nutrition

Serving: 2tbsp | Calories: 72kcal | Carbohydrates: 3g | Protein: 1g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Sodium: 3mg | Potassium: 33mg | Fiber: 0.3g | Sugar: 2g | Vitamin A: 4IU | Vitamin C: 0.4mg | Calcium: 11mg | Iron: 0.3mg

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The post 5-Ingredient Lemon Tahini Dressing appeared first on Clean & Delicious.