Healthy Bounty Bars

Healthy Bounty Bars

Healthy Bounty Bars

Healthy Bounty Bars

 

I think we all need Bounty Bars in our lives!

These Bounty Bars only have positives, they’re super healthy, natural and easy to make.

In fact, they are actually good for you. Coconut fat and coconut meat have many health benefits. So if you want to indulge and actually feel better afterwards. Bounty bars are the way to go.

I make these very often,  I keep them in the freezer, more as a precaution so that I don’t eat them all in one sitting, and then take them out if I think I might have one later that day, or if my daughter has friends over or whatever, you know what I mean.

You don’t have to freeze them obviously (if you have great self control) but I do have to warn you, they’re pretty darn irresistable. They keep in the fridge for about a week.

Health benefits;

  • Coconut speeds up metabolism, providing an immediate source of energy with fewer calories than other fats.  It kills hunger for several hours too.
  • Improves Heart health by providing healthy short chain and medium chain fatty acids (MCFA) that are essential to good health  and help to lower the risk of atherosclerosis and protect against heart disease. Coconut fat also contains a large amount of Lauric acid
  • Coconut supplies an impressive 61% dietary fiber!   Foods contain two types of carbohydrates – digestible and non-digestible.  Digestible carbohydrates (soluble fiber) consists of starch and sugar and promote calories. Non-digestible carbohydrates (insoluble fiber) contains NO calories.  Since the body cannot digest the dietary fiber in coconut, no calories are derived from it and it has no effect on blood sugar.
  • Low Glycemic Index (GI)  Coconut fiber slows down the release of glucose. Coconut Nectar and Sugar have a very low GI of only 35 (compared to honey with a GI of 55-83, and sugar with a GI of 65-100.)
  • Reduces Sweet Cravings and improves insulin secretion and utilization of blood glucose.  The healthy fat in coconut slows down any rise in blood sugar and helps to reduce hypoglycemic cravings.
  • Improves Digestion
  • Coconut is utilized by the body to actually produce energy, rather than to store it as body fat.
  • In addition coconut has antibacterial, antiviral, antifungal, and antiparasitic healing properties.  Coconut helps to aid and support overall Immune System functions.

 

Healthy Bounty Bars

Vegan √

Vegetarian   √

Gluten free   √

Dairy free   √

Ref. sugar free   √

Egg free   √


Ingredients;

  • 1/2 C. Coconut cream. The top layer of a can of full fat coconut milk. Use the leftover coconut water to cook rice in or to make a smoothie.
  • 1 C. shredded dried coconut
  • 1 tbsp. Light Agave syrup
  • 1/4 tsp. vanilla
  • 3 oz. 75% dark organic chocolate. I use Vivani which is sweetened with coconut sugar.

 

Healthy Bounty Bars

 

Method:

  • Mix all the ingredient in a bowl, shape into little bars and put them on a tray covered with parchment paper.
  • Put them in the freezer for about half an hour.
  • Meanwhile melt the chocolate slowly in the microwave for 30 seconds at a time until melted. Leave to cool down.
  • Take the bars out of the freezer and dip in the melted chocolate with the help of two forks, one in each hand. Put them back on the parchment paper to set. Keep in the fridge.

 

Healthy Bounty Bars

Healthy Bounty Bars

 

If you try this recipe let me know! Leave a comment below and don’t forget to snap a pic and tag it #thecookingspoonblog on instagram! You’ll make my day. ♥

Chai Granola Bars13

Chai Latte Almond Granola Bars

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These are the BEST unbaked Granola Bars ever, seriously. I know I’m not supposed to brag about my own recipes but it’s more of an excitement that I can’t wait to share. These are super easy, like all my other bars, see  Almond Cherry Chocolate Chip Granola Bars  or Blueberry Oat bars with Coconut and Chocolate  but no baking involved. YES!!!
I am a hardcore snacker as you may have noticed. If there were a snacker of the year award, I would win hands down.  I usually eat 5 or 6 times a day. Breakfast, snack, lunch, snack, and dinner, and maybe another snack later (ehem)… healthy ones though!
I fall victim to hunger attacks, that strike so hard I always need to have a snack in my bag or I’ll end up buying anything it site and scoff it down unapologetically.
Hey, I’ll be the first to admit it.
I haven’t found any granola bars that I actually love, well I have but they’re loaded with sugar, so that’s not really an option.
So I made these. And I can confidently say they are THE BEST granola bars I have ever eaten and so simple. Again, no baking!

 

Lacto Vegetarian ✔

Gluten Free  ✔

Egg Free  ✔


Serves: 16

Ingredients;

  • 1¾ cups quick cooking oats (gluten free)
  • ¾ cup chopped raw almonds, or other nuts
  • ¾ cup unsweetened coconut flakes
  • 2 tbsp. Drink me Chai, Chai Latte skinny blend powder
  • ¼ tsp. (himalayan pink) salt
  • 1 C.  almond butter
  • 1/2 C. honey
  • 2 tsp. vanilla extract

 

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Chai Granola Bars10

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Method;

  1. Line a 8-inch square baking pan with parchment paper..
  2. In a large mixing bowl, combine the oats, almonds, coconut flakes, Chai tea, and salt.
  3. In a smaller, microwave-safe bowl, combine the almond butter, honey, and vanilla extract. Heat it in the microwave for 30 seconds, or until soft.
  4. Whisk the almond butter mixture well and add it to the oat mixture, stirring until fully incorporated.
  5. Put the mixture in to the baking pan. Using the base of a cup, press the mixture down firmly into an even layer. You want to pack it as tightly as possible.
  6. Cover and place it in the freezer for at least 1-2 hours, or overnight in the refrigerator.
  7. Remove from the pan by lifting the parchment paper and cut into 16 even squares.
  8. Store in an air-tight container in the fridge or in the freezer.

 

Enjoy!

Myra XO

 

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If you try this recipe let me know! Leave a comment below and don’t forget to snap a pic and tag it #thecookingspoonblog on instagram! You’ll make my day. ♥

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Quick Chocolate Cookies

This is my “go to” recipe for when I need a quick cookie fix.

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I can have a cookie in my mouth within 20 minutes. Ok, it will still be warm, but hey?

They take five minutes to stir together and ten to bake, another five to cool down. I recently discovered that they are fantastic with my  TWO Ingredient Coconut Ice Cream , just crumbled on top.

These cookies aren’t beautifully shaped and that’s on purpose there quick and rustic. And that’s what I kind of love about them, I press them down with three fingers as you can see. It gives it the homey look.

Believe me, you should give them a try, they’re reasonably healthy to, without refined sugars or nasty fats, so…just “GO FOR IT!!!

The Beet root powder is available at most health food stores and is just added for visual fun. You can leave it out if you prefer.

 

Vegan ✔

Vegetarian  ✔

Gluten free  ✔

Dairy free  ✔

Ref. sugar free  ✔

Egg free  ✔

Quick Chocolate Cookies12


Makes: 9 cookies

INGREDIENTS:


 

Quick Chocolate Cookies

Quick Chocolate Cookies3

METHOD:

Pre heat oven to 180° C  / 350° F

  • Mix oat flour, ground almonds,  baking powder and cocoa in a bowl until evenly combined.
  • In a separate bowl make sure the coconut oil is liquid but cooled and mix in the syrup and vanilla extract until combined.
  • Add the wet mix to the dry and mix well together until you have a nice cookie dough consistency.
  • Take a scoop of the mixture and make little balls with slightly wet hands and place on a  baking tray that has been lined with baking parchment.
  • Flatten slightly with your fingers and bake in the middle of the oven for about 9-10 minutes.  
  • Remove from oven and let cool completely before decorating.
  • Melt the white chocolate chips in the microwave at 30 second intervals until melted. Add a little of the beet powder for a pink hue.
  • With a spoon drizzle the white chocolate on to the cookies.
  • Sprinkle over the beet powder.

 

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Enjoy!

Myra. XO 

If you try this recipe let me know! Leave a comment below and don’t forget to snap a pic and tag it #thecookingspoonblog on instagram! You’ll make my day. ♥

Not quite what you’re looking for? How about Apples & Blackberries with an Almond Cookie dough Crumble or maybe a Brownie Cookie Squares with Chocolate Fudge Layer

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Chai Granola Bars17

Chocolate Granola, only 6 Ingredients

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When I was making this Granola, I was thinking about a story I read about a man who for a bet ate a spoonful of unsoaked Chia seeds and ended up in the emergency room. Apparently they stuck to his throat and he couldn’t swallow any more and all sorts of horrible things happened to this poor man.
The reason I’m telling you this is because it shocked me so much, I never thought of it as being dangerous to eat Chia seeds.
So basically I am warning you, always soak your Chia seeds before consuming, just to be safe.
I use to sprinkle them over salads, but now I don’t anymore, I mean you never know. Why take any chances, right?

This fantastic Granola is chocolatey and super crunchy. It has very little fat and very little sweetener. All natural, all healthy, ’cause that’s what we’re doing this month. Are you with me?

…and ONLY 6 INGREDIENTS!!!

 

Vegan ✔

Vegetarian  ✔

Gluten free  ✔

Dairy free  ✔

Ref. sugar free  ✔

Egg free  ✔

 

Needed:

Large Mason Jar
Parchment Paper
Baking Tray

 

 

INGREDIENTS;
4 Cups whole rolled Oats
1 Cup large Coconut Flakes
1/2 Cup whole Almonds
1/3 Cup Honey or agave syrup
1/4 Cup Coconut Oil
1/4 Cup Cacao Powder

Chocolate Granola2

 

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Chocolate Granola23

 

 

METHOD:
Pre heat the oven to 160 C / 320 F

In a large bowl mix all the ingredients.
Layer a baking sheet with parchment paper. Spread the granola mix out evenly over the baking sheet.
Bake for 30 minutes.
Toss the granola around at least 4 times during cooking time making sure it toasts evenly all over.
After 30 minutes. Take out the tray and leave to cool completely before storing away in a large Mason jar or similar.
Will keep for about three to four weeks.

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Chocolate Granola10

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Chocolate Granola11

 

 

If you try this recipe let me know! Leave a comment below and don’t forget to snap a pic and tag it #thecookingspoonblog on instagram! You’ll make my day!

 

 

Not quite what you’re looking for? How about Raspberry and Almond Loaf IMG_7972

 

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Detox tips plus Smoothie freezer packs.

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Let’s get down to business.

If you are anything like me, you couldn’t wait to get back on track and start with nutritious healthy food now that we’ve started the new year.
I feel like I am in desperate need to replenish. How about you?

Although I had a great time during the whole month of December, enough is enough.
The first thing I do, is to clean out the fridge and check very well what you have, write it down if necessary. Plan meals to use up leftovers if you have any, and as far as I’m concerned throw out the fattening stuff. Get rid of chips and salty stuff too. We need to get rid of all that water retention, you may not notice it per se, but you’ve got excess water weight for sure, unless you only ate carrots and cucumbers in December.
Cleaning your fridge helps you to get the right mindset, it gets you in the mood to fill the fridge with vegetables and beautiful crunchy nutritious foods.

Clean the fridge as you normally would and then rinse with warm water and soda to get rid of any smells.
Then what I do is, I get lots of vegetables, wash them, prepare them and put them in containers in the fridge at eye level. So whenever I’m hungry I can pick a healthy snack, Other things I may have are a bowl of hard boiled eggs, fat free yoghurt and low carb fruits. Some nuts are ok too, unless you want to loose a lot of weight then you really need to watch your portions, no more than 1 tablespoon a day.

TIP No. 1:
First thing in the morning drink a glass of warm water with the juice of half a lemon.  It purifies and detoxes the body from toxins and also kick starts your metabolism. And I mean…..it does wonders.Wait for twenty minutes before consuming anything else.
Meanwhile make your detox water for the day.

TIP No. 2:
Make Detox water
Boil 2 liters of water ( about 0.5 gallon / 8 1/3 Cups) and let it sit for two minutes or so.
Pour in a large container or teapot over 2 tablespoons of Dandelion thee, the juice of half a lemon, a few slices of ginger and one bag of green tea. Leave to infuse and drink all of it during the day. If you must,  sweeten with little bit of Stevia.

Now let’s make some smoothie packs;

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When you have smoothie packs ready in the freezer you will be less tempted to grab something else, and you might even feel a little guilty if you do because you really don’t have any excuses not to have a smoothie (wink).

The first thing you need to do, a day in advance, is to freeze coconut milk in an ice cube tray. It’s the best thing ever, great for smoothies and also for recipes that require just a bit of coconut milk.

Then we are going to freeze two or three more trays with a mixture of yoghurt, flax and almond butter, like this;

32 oz. of high protein yoghurt (more protein will keep you full the longest, I like Skyr)

3 tablespoons flax seeds

6 tablespoons almond butter.

Mix this in a bowl and divide over the ice cube trays. Freeze. When ready divide over six zip lock bags. This is the base. Now add the remaining ingredients and store the bags in the freezer. I have given you a few examples of what to put in the zip lock bags, but you can add whatever you like.

 

 

Cane Sugar Free  Dairy Free   Egg Free   Gluten Free   Raw     Vegetarian

Blueberry Acaï Spinach

1 cup spinach

1 cup blueberries

2 tsp. Acaï  powder or a frozen Acaï  pack

1/2 banana, sliced

 

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Blueberry Acaï and Raspberry Delight

 

 

Pineapple Goji

1 cup pineapple cut into chunks

1 tbsp. dried goji berries (I love these)

1 whole banana, sliced

5 frozen coconut milk cubes

 

Mango Passion Baobab

1 cup Mango chunks

pulp from 1 passion fruit

1 banana

1 tsp. Baobab powder (optional)

1 tangerine in segments

 

 

Green Detox

1 cup kale

1 apple or pear, peeled and core removed

1 kiwi

1 lemon segment

1/2 banana

 

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Green Detox

 

Strawberry Fields

1 1/2 cups strawberries

1 orange, peeled and in segments

1/2 banana

 

Raspberry Delight

1 Cup raspberries

1/2 Cup strawberries

5 frozen coconut milk cubes

1/2 banana

 

Chocolate Moca Smoothie

1 banana

1/2 cup blueberries

1 tablespoon semi sweet chocolate chips

1/4 avocado

1 tsp. instant expresso powder

(no yogurt cubes in this one, replace with milk of choice)

 

When ready to use:

Place freezer bag ingredients in a blender and add 1/2 cup almond milk or soy. Blend until smooth. Add a little water if you like it a bit thinner. Enjoy and feel the goodness!

 

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If you try this recipe let me know! Leave a comment below and don’t forget to snap a pic and tag it #thecookingspoonblog on instagram! You’ll make my day.

 

 

Triple Chocolate Donuts. This delicious soft, moist Donut recipe is gonna make you jump with joy. Ready in 20 minutes.

Triple Chocolate Donuts

 

…..chocolate, chocolate and more chocolate.

 

Triple Chocolate Donuts. This delicious soft, moist Donut recipe is gonna make you jump with joy. Ready in 20 minutes.

 

Triple Chocolate Donuts. This delicious soft, moist Donut recipe is gonna make you jump with joy. Ready in 20 minutes.

 

Ok, what I mean here is , there’s dark cocoa powder in the batter, dark chocolate chips in the batter and dark chocolate frosting on top. I mean, seriously, this is too much. No, it’s not….

Initially I made them for my daughter and her friends, but who was I kidding, really?

Off course I wasn’t going to resist. I mean I have a pretty strong will once I really watch what I am eating but at this point I am still in a transition state between eat whatever you want and watch what you eat land.

Since I have this donut pan I never ever buy donuts from the store anymore. In fact I would take on a bet to see who is quicker, me baking a few donuts or you getting them at the store. Anyone up for the challenge? No, this really is such an easy recipe and very fast.  I’m talking 5 minutes mixing, 9 minutes baking. Done.

While they cool, I make the frosting which is also very easy . And as soon as they are cool enough, after about 15 minutes, we frost because we can’t wait. It’s probably better to wait at least half an hour, but I like to see you wait that long when your whole house is smelling of freshly baked chocolate donuts and a teen daughter is pulling your arm.

 

 

Makes 8 donuts

Vegetarian

Ingredients;

1 C. All Purpose Flour

2 tbsp. Cacao Powder

1/3 C. sugar of choice

1 tsp. Baking Powder

1/4 tsp. Baking Soda

pinch of Salt

1 large egg at room temperature

1/2 C. buttermilk (or mix plain yoghurt and milk 50/50)

1 tsp. Vanilla Extract

2 tbsp. melted butter

Frosting;

3 oz. dark Chocolate, chopped

1 tbsp. Honey

1 tbsp. butter

1 – 2  tbsp. freshly brewed hot coffee (or hot water)

 

Triple Chocolate Donuts. This delicious soft, moist Donut recipe is gonna make you jump with joy. Ready in 20 minutes.

 

 

Method;

Pre heat oven to 375° F

Mix all the dry ingredients in one bowl and the wet ingredients in an other.

Mix the wet in to the dry. DO NOT over beat.

Spoon the batter into the cavities of the pan.

Place on rack in the middle of the oven and bake for 9 – 10 minutes.

In my oven it is exactly 9 minutes. But insert wooden skewer to test for doneness to be sure. Every oven is a bit different.

Transfer to a rack to cool.

Meanwhile make the frosting by melting the chocolate and butter in the microwave at 20 second intervals until melted, stirring in between. Add the hot coffee and honey, stir.

Let cool a little bit and frost the donuts.

 

Triple Chocolate Donuts. This delicious soft, moist Donut recipe is gonna make you jump with joy. Ready in 20 minutes.

 

Triple Chocolate Donuts. This delicious soft, moist Donut recipe is gonna make you jump with joy. Ready in 20 minutes.

Not quite what you were looking for? How about Tartelettes aux Ganache

Raw Chocolate with Berries and Nuts

Let’s start the week with chocolate!

 

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Making your own chocolate is probably one of the easiest thing to make in the whole wide world. And the good part is….it’s actually good for you. Obviously in moderation because fat is still  fat no matter how healthy, but at least you don’t have to feel guilty when indulging. I have used maple syrup to sweeten it and coconut oil instead of cocoa butter. And I thought since the holiday season is coming up it might come in handy to have some healthier options on hand.

So here we go, pretty straight forward and you can add anything you like, nuts, seeds and dried fruits of choice.

 

Makes 1 large bar

Cane Sugar Free  Dairy Free   Egg Free   Gluten Free   Raw   Vegan  Vegetarian

Ingredients;

1 C. Organic Grade A Dark Maple Syrup

1 C. Organic Extra Virgin Coconut Oil, melted

1 C. Organic Cacao Powder, Raw plus 2 tbsp.

1/2 tsp. Organic Pure Vanilla Extract

Dried fruits and nuts

 

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Method;

Melt the coconut oil by putting it in a glass bowl and placing in a hot water bath. Or melt it simply by leaving it at room temperature or near an oven or heater.

Add the cocoa powder , maple syrup and vanilla extract. Beat very well to combine.

Get a plastic container and lightly oil it, I use a Tupperware dish because it’s flexible and I can just flip out the chocolate when it has set.

So place the mixture in the Tupperware container and sprinkle with whatever nuts and berries you have chosen. Leaf in the fridge to set overnight or if you’re in a hurry put it in the freezer for about an hour.

When ready to serve or eat, flip out the chocolate and break into large pieces for serving.

You have to store this chocolate in the fridge because it will melt at room temperature.

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Not quite what you’re looking for? How about these healthy  Bounty Bars

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Almond Cherry Chocolate Chip Granola Bars

Almond Cherry Chocolate Chip Granola Bars

…High Fibre, High Protein, NO Sugar, NO Fat!!!

Almond Cherry Chocolate Chip Bar, an easy recipe for fat free and sugar free bars. Great for breakfast or as a snack. High Protein!!! SO Good.

With Halloween behind us it’s time to get back on track, at least until Christmas. Can you believe it’s only seven weeks away.

These bars are the bomb. No refined sugar and no added fat whatsoever, just a tiny bit from the sunflower seeds. The chocolate I’ve used is sugar free which you can get at any health store or good supermarket.

Basically super healthy and trust me, you really can’t tell they’re sugar free and fat free, they taste as if they are very naughty. So it’s a win win.

Almond Cherry Chocolate Chip Granola Bars

Almond Cherry Chocolate Chip Granola Bars

Vegetarian √

Refined sugar free  √

Dairy free √

Egg free  √

Gluten Free    √

 

Makes : 16 squares

Needed: Baking dish 8 x 8″


Ingredients;

2 C. Gluten Free Oats

1/2 C. Vanilla Protein Powder

1/2 C. Xylitol (or sweetener of choice)

1/2 C. Sunflower Seeds

1/4 C. Ground Flaxseed

1/4 C. Almond Flour

1 tbsp. Stevia Extract

1 tbsp. Lucuma Powder (optional)

1 tbsp. Psyllium Husk Powder

pinch of Pink Himalayan Salt

2/3 C. Applesauce

1/4 C. Unsweetened Soy milk

1 C. Frozen Cherries, cut in half

1/2 C. Sugar Free Chocolate Chips

Decoration:

2 oz Chocolate

3 – 4 Pistachios

chopped Goji Berries (optional)

 

Almond Cherry Chocolate Chip Granola Bars

Method;

Preheat oven to 400° F/ 200° C

prepare your baking dish by spraying it with oil, then lining it with parchment paper.

In a large bowl combine all the ingredients in the order stated above. Mix well but carefully. Press firmly into the prepared baking dish with the back of a spoon. I find that metal spoons stick less than wooden spoons.

Bake for 25 minutes. Remove from oven and let cool completely before decorating.

To decorate, chop the chocolate fine and put in a glass bowl. Microwave until melted at 20 second intervals. When melted spoon over the bars with a zigzag motion. Grate pistachios over the bars with a fine mandolin.

Almond Cherry Chocolate Chip Granola Bars

Almond Cherry Chocolate Chip Granola Bars

Almond Cherry Chocolate Chip Granola Bars

Not quite what you’re looking for? How about these bars Macadamia-Cashew Bars

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Harvest Pumpkin Hummus with Harissa

…and whole roast garlic.

 

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I looked up the origin of the word Harvest and apparently it derives from the old English word Haerfest meaning Autumn. The dutch word for Autumn is Herfst which is surprisingly similar. What a cute fact to know right..?

I decided to have Hummus for dinner.

A massive bowl of Hummus just for me and just the way I like, without having to take anyone’s preferences into consideration. I wanted it savoury with spices and depth of flavour, salty with a hint of sweetness. And since it was dinner I added a lot of delicious thing to go with it. So smooth and moreish. I almost couldn’t stop eating. No seriously, I had to force myself to put it away, or else…thank goodness it’s healthy.

The hardest part of this recipe is remembering to soak the chickpeas the night before.

Then the next morning throw them in the slow cooker with fresh cold water. Turn on to high and let it do its thing for 4 hours. Cool in the water then drain and use.

You are going to have too much chickpeas from this recipes. So just freeze them in a ziplock bag and use them for curries, stews and salads. They are great to have on hand and much better than store bought. Cooking them this way gives you the perfect chickpea, they stay  whole and round with a tiny bite on the outside and soft on the inside, not mushy like the canned ones.

Harissa is a middle eastern paste made of roast chili peppers and some spices and herbs. Available at most super markets and otherwise online, which is where I get most of my special ingredients.

 

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Vegan ✔

Vegetarian  ✔

Gluten free  ✔

Dairy free  ✔

Ref. sugar free  ✔

Egg free  ✔

 

Serves 6 – 8  as an appetizer


Ingredients;

 

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Method;

To roast garlic, preheat oven to 425° F / 220° C. Wrap in aluminum foil and roast for about 45 min to 1 hour until tender. Peel the cloves.

In the food processor, blend everything together until creamy starting with 1 tsp of the Harissa. Add more after you have tasted it. It’s very hot stuff.

Serve Hummus  with crackers, vegetables and pita.  Store in the fridge for up to 4-5 days in a sealed container.

Toppings:

Roast pumpkin Seeds,  for recipe see Spiced Pumpkin Soup with a twist…

tiny tomatoes

Olive oil

Herbs

sliced Jalapeño

crispy fried onions

 

Enjoy!

Myra XO

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If you try this recipe let me know! Leave a comment below and don’t forget to snap a pic and tag it #thecookingspoonblog on instagram! You’ll make my day. ♥

This post contains affiliate links.

 

Spiced Pumpkin Soup with a twist…

…and with XXL Cheese Croutons and crunchy pumpkin seed topping!

Spiced Pumpkin Soup with a twist...This soup recipe will become one of your favorites, it's quick and easy to make. Smooth and comfort food at it's best.I thecookingspoon.org

I’ve been making this soup for at least ten years and it’s very very comforting and has a velvet like texture. When it’s raining outside this is the kind of soup you look forward to.

I was about to make it for lunch when I realized I didn’t have a enough onions. Yikes, that ment I had to go outside again and it was pouring with rain.

Thank goodness the supermarket is just across the street so I put on my raincoat and made a run for it! I came back a little soaked but hey, this soup’s worth it.

The soup only takes about 15 minutes to prepare at the most, plus 30 minutes of simmering.  During the simmering you can make the crunchy seed topping and prepare the croutons. It really is a meal in itself, but you could serve it as a first course too, just serve small portions since it is quite filling.

I’ve added a super delicious crunchy topping of spicey pumpkin seeds and some XXL cheesy croutons. YUM!

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Serves 6

Cane Sugar Free  Dairy Free   Egg Free   Gluten Free Vegan  Vegetarian  (vegan/vegetarian options)

Ingredients Soup:

2 tbsp. Butter (use coconut oil for vegans)

2 large onions, peeled and chopped fine

1 large garlic clove, peeled and chopped fine

2 tsp. Coriander , ground

1 tsp. Cumin, ground

2 lbs. peeled and cubed pumpkin, fresh or frozen

3 C. chicken stock made with 3 Bouillon Cubes (use vegetable stock for vegans/vegetarians)

3/4 C. Apple Juice without added sugar

1 ripe peeled banana, sliced

3 tbsp. Almond Meal

1 tsp. Sambal Oelek

 

Method;

In a large pan, melt the butter, add the onion and cook for about 5 minutes on medium low. Add the garlic, stir around and add the spices. Stir a couple of times. Add the rest of the ingredients. Bring to  medium simmer and leave to cook for thirty minutes until everything is very tender. Turn off the heat. Blend with a hand blender until completely smooth.

 

Ingredients Crispy Pumpkin Seeds:

1/2 C. Pumpkin seeds

1 tsp. coconut oil

1 tsp. cajun seasoning

1 tsp. honey (use coconut sugar for vegans)

Method;

Heat a small frying pan over medium high heat. Add the oil.  Add the seeds and toast tossing constantly for about three minutes. Add the remaining ingredients. Cook for an other minute. Transfer the seeds to a tray lined with baking parchment and let cool until ready to use.

 

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Ingredients for the XXL Croutons;

1 baguette

1 – 2 tbsp. butter softened  (use coconut oil for vegans/vegetarians)

4 – 6  slices thick cheese (use vegan or omit)

Method;

Preheat the grill of your oven.

Slice the baguette as diagonally as you can to get long slim pieces.

Butter the bottom of the slices and place on a lined baking tray. Cover with the cheese and grill in the middle rack of the oven until golden on top for about 5 minutes.

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