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Appetizers

Cream of Asparagus Soup

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Cream of Asparagus Soup on a bowl with rose tea on the side

This delicious Cream of Asparagus Soup is super easy to prepare, very nutritious, and delicious. Asparagus are incredible vegetables that contain many nutrients and vitamins for your body. So, why not eat asparagus when you have the chance? Especially because they always have them at the store.

What I also love about this cream of asparagus, is that you can eat it with toasted bread. I usually use sourdough, wheat, a gluten free bread. Or really just any bread that I have handy. Of course, always reading the ingredientes to ensure the product is high quality. And if you are lucky enough to live close to a bakery, even better! You can get fresh bread daily, YUMMY!

Cream of Asparagus on a bowl with toasted bread

Before we jump into the recipe, let’s quickly go over some of the health benefits of Asparagus

1. Many nutrients

Including:

  • Protein
  • Vitamin C, A, K, E
  • Fiber
  • Potassium
  • Phosphorous
  • Folate
  • And many more!

2. Good Source of Antioxidants

Asparagus, like other green vegetables, is high in antioxidants. These include vitamin E, vitamin C and glutathione.

Asparagus is particularly high in the flavonoids quercetin, isorhamnetin and kaempferol. These substances have been found to have blood pressure-lowering effects, anti-inflammatory, antiviral, and anticancer effects.

3. Helps Support a Healthy Pregnancy

For all future mommies, this is an important factor. Asparagus is high in folate, also known as Vitamin B9.

Folate is an essential nutrient that helps form red blood cells and produce DNA for healthy growth and development. This is very important especially on the early stages of pregnancy

Hand holding bowl of cream of asparagus with toasted bread

These are only a few health benefits of asparagus, but there are many more. So, try to implement asparagus into your diet.

And if you want similar recipes, check out my:

You will love this recipe! It’s definitely one of my favorites.

Well, before we jump into the recipes, here are the ingredientes you will need.

FOR THIS RECIPE YOU WILL NEED

Let’s get started and prepare this delicious Cream of Asparagus Soup.

Cream of Asparagus Soup on a bowl with rose tea on the side
Print Recipe

Cream of Asparagus Soup

Delicios, nutritious, and easy to prepare Cream of Asparagus Soup
Prep Time10 mins
Cook Time15 mins
Total Time25 mins
Course: Appetizer, Soup
Servings: 4 people
Calories: 216kcal
Author: Andrea

Equipment

  • Blender
  • Cooking Pot

Ingredients

  • 2 lb. asparagus, ends trimmed, cut into 1" pieces
  • 2 tsp butter vegan or regular
  • 1 garlic clove, minced
  • salt as needed
  • 1/4 leek branch
  • 1 cup full-fat coconut milk
  • 1- 1 1/2 cup vegetable broth
  • 1 tbsp coconut oil

Instructions

  • In a heavy pot over medium heat, add garlic and cook until fragrant, 1 minute. Add asparagus, season with salt and pepper, and cook until golden, 5 minutes. Add vegetable broth and simmer, covered, until asparagus is very tender but still green, 10 to 15 minutes.
  • Place the soup in a blender or food processor until you get a puree soup. Add the butter on a pot, then add the soup from the blender to the pot. Stir in coconut milk, then warm over low heat. Season with salt and pepper to taste.
  • Garnish with herbs and more coconut cream or milk.
  • ENJOY! Optional to eat it with toasted bread

Nutrition

Serving: 1serving | Calories: 216kcal | Carbohydrates: 13g | Protein: 6g | Fat: 18g | Saturated Fat: 15g | Cholesterol: 5mg | Sodium: 618mg | Potassium: 592mg | Fiber: 5g | Sugar: 6g | Vitamin A: 2183IU | Vitamin C: 14mg | Calcium: 68mg | Iron: 7mg

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Roasted Pumpkin and Sweet Potato Salad

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roasted sweet potato and pumpkin salad with walnuts, mushrooms, and caramelized onions on a white plate with a fork on the side

I love salads! Who else does? Especially because you can add everything to a salad, and all of the sudden BOOM, you have an amazing salad. Like this Roasted Sweet Potato and Pumpkin Fall Salad. Perfect for any occasion, super easy to prepare once the ingredients are ready, and nutritious.

The best part is that you get so many different vitamins and nutrients for your body. All the health benefits of greens, nuts, mushrooms, onions, spices, etc. And guess what? you can have unlimited amounts, hehe.

So before we jump into the recipe, let’s quickly go over the ingredients. So that you get the perfect salad, and also acquire more knowledge of the importance of eating greens <3.

Close up of a fork with pumpkin roasted salad, walnuts, and caramelized onions

Leafy Greens

We all know that vegetables and plants are very important for your health, right? But leafy greens are crucial for your diet. Why? They are packed with vitamins, nutrients, fiber, and low in calories.

Eating a diet rich in leafy greens offers numerous health benefits, including reduced risk of obesity, heart disease, high blood pressure, and mental decline.

So, what greens can you include in this Roasted Pumpkin and Sweet Potato salad and any other future salad or meal you prepare?

Fork on a sweet potato and pumpkin salad with caramelized onions

Not to mention, the other ingredients (walnuts, mushrooms, onions, etc) provide with many other nutrients such us fiber, protein, vitamin C, etc.

If you want more ideas for pumpkin recipes, go check out:

Now, let’s get started and prepare this delicious Fall Salad.

Roasted Pumpkin and sweet potato salad with walnuts and caramelized onions
Print Recipe

Roasted Pumpkin and Sweet Potato Fall Salad

Warm, easy to prepare, nutritious, and delicious fall salad. Packed with vitamins and nutrients your body would love.
Prep Time10 mins
Cook Time35 mins
Total Time45 mins
Course: Salads
Servings: 2 people
Calories: 573kcal
Author: Andrea

Equipment

  • Baking Tray

Ingredients

Salad

  • 1 cup kabocha squash (cubed)
  • 1 large sweet potato (cubed
  • 1/2 cup nuts of your choice (almonds, walnuts, cashews, etc)
  • 1 TB coconut oil
  • 1 small white onion (sliced)
  • 1 tbsp brown sugar
  • 1/3 cup mushrooms (chopped)
  • 4-5 cups greens of your choice (spinach, arugula, lettuce) In my case I used spinach and arugula.
  • 1 apple (cubed)
  • 1 TB basil (divided)
  • 1 TB paprika (divided)
  • 1 TB oregano (divided)
  • salt as needed
  • 1 TB coconut oil (divided)
  • 1 tbsp maple syrup or honey
  • 2 garlic cloves (minced)

Dressing

  • 1 lime juice of 1 lime
  • 1 2 oranges juice from 2 oranges
  • 1 tbsp maple syrup or honey
  • 1 tbsp white vinegar or apple cider vinegar
  • pink himalayan salt (as needed)
  • 1/4 tbsp ground pepper (optional)
  • 1 tbsp extra virgin olive oil

Instructions

Sweet Potato and Squash

  • Preheat oven to 400F (204C). Line a baking sheet with parchment paper, aluminium, or place coconut spray to avoid sticking.
  • Peel and chop the sweet potato and squash. Now, place them on the baking sheet and all the spices (salt, paprika, oregano, pepper, basil). Use your hands to combine all spices.
  • Bake for 20 minutes, then turn the sweet potato and squash over and bake for another 15 minutes. The time to cook the squash and sweet potatoes depends also on the size of the cubes. So, it can take between 35-50 minutes. Poke a fork to check if they are soft and not hard anymore.

Nuts

  • On a different tray, place parchment paper or coconut spray oil to avoid sticking. Add the nuts of your choice and the spices (salt, paprika, oregano, pepper, basil). Bake the nuts for about 15-20 minutes at 400F(204C).

Apples

  • Place the apple cubes into another small baking tray. Add maple syrup. Bake the apples for about 15-20 minutes as well at 400F(204C).

Caramelized Onions

  • Add coconut onions, white sliced onions, and maple syrup or brown sugar. Mix well. Cook for about 5 minutes and then turn off the heat.

Mushrooms

  • Add coconut oil, then garlic, then the mushrooms. Add the spices of your choice (salt, pepper, paprika, oregano). Cook for about 5 minutes and then turn off the heat.

Dressing

  • Add the lime juice, orange juice, maple syrup, olive oil, vinager, and salt & pepper. Mix well and add more maple syrup, salt, or lime. Depending on the flavor you want to obtain.

Serving Time!

  • Add your greens (spinach, arugula, lettuce, etc), add the walnuts, squash, sweet potato, mushrooms, onions, apples. Add the dressing and mix well. Serve it with avocado or any other topping you prefer. ENJOY!

Nutrition

Calories: 573kcal | Carbohydrates: 38g | Protein: 11g | Fat: 21g | Saturated Fat: 15g | Sodium: 98mg | Potassium: 1421mg | Fiber: 14g | Sugar: 42g | Vitamin A: 17624IU | Vitamin C: 79mg | Calcium: 254mg | Iron: 5mg

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Avocado Toast with Caramelized Onions

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Avocado Toast sandwich on a white plate with fresh tomatoes, kale, and onions

Thank you fridge for being almost empty. It lead me to creating this delicious Avocado Toast with Caramelized Onions. This is what I call improvisation big time. And what a delicious improvisation! Honestly, this has been one of the best sandwiches I have ever had in my life. Especially because you get the sweet from the onions, the grilled sensation from the tomatoes, and the roasted touch from the kale.

This nutritious sandwich is packed with many vitamins and minerals:

  • Healthy fats from the avocado
  • High in antioxidants from all the veggies, especially the kale
  • Excellent source of Vitamin C, especially from the kale
  • Packed with fiber
  • And many healing properties that benefit heart health, cancer-fighting compounds, diabetes, etc.

And the list goes on…

Close up of Avocado toast with grilled onions and tomatoes

So, let’s talk about the ingredients I recommend you using the make the perfect sandwich.

Onions

If possible, use white onions. Since the flavor is sweeter than red onions. You just need to add a bit of brown sugar or maple syrup, and BAM! you get your caramelized onions.

If you only have red onions, it is okay. Perhaps, add a bit more of brown sugar or honey to get a sweeter flavor.

Tomatoes

Any kind of tomato should work just fine. To get the perfect grilled tomatoes, chopped your tomatoes, and then just add a bit of coconut oil, or the oil of your choice. Grill them on both sides for about 6-8 minutes.

Kale and Artichokes

I used curled kale, but any type of kale would work. Grill the kale on both sides for about 3 minutes. Sprinkle some oregano and pink salt.

Marinated artichokes are my favorite! So, if you have them available, use some to add to your sandwich. You can get some from the store or you can prepare your own.

Is this a good option for Breakfast? Lunch? Appetizer? Dinner?

YES! Honestly, this delicious Avocado Toast with Caramelized Onions is perfect for any occasion. Eat it first thing in the morning and start with your day. Perhaps you have some friends over, then serve it as an appetizer. Just cut the sandwich in 4 smaller pieces.

And of course, you can also eat it at lunch or dinner. It works perfectly fine for any occasion.

cutting avocado sandwich in two halves

Are you ready to make this recipe? Let’s get started.

Avocado Toast sandwich on a white plate with fresh tomatoes, kale, and onions
Print Recipe

Avocado Toast with Caramelized Onions

Your new favorite avocado toast with caramelized onions. Perfect for breakfast, snack, lunch, or dinner. Easy to prepare and very nutritious.
Prep Time10 mins
Cook Time10 mins
Total Time20 mins
Course: Breakfast, Appetizer, Main Entree
Calories: 672kcal
Author: Andrea

Equipment

  • Pan

Ingredients

  • 1/2-1 large avocado or 2 small ones depending how much avocado you want
  • 1 tomato
  • 1/4 white onion (sliced)
  • 1 kale leaf
  • 1 tbsp coconut oil
  • pinch of brown sugar
  • salt
  • 1-1 1/2 tbsp oregano (divided)
  • 2 slices of gluten free or wheat bread
  • 1 tbsp mustard
  • 1 tbsp vegan mayo or regular mayo
  • 2-3 pieces of marinated artichokes

Instructions

  • Place 1 tbsp of coconut oil. Add your chopped tomatoes and grilled them on both sides for about 4 minutes on each. Sprinkle some oregano and pink salt.
  • Use the same pan to caramelized your onions. Add a bit more oil if needed, and add your onions. Sprinkle some brown sugar or maple syrup. Let it cook for about 5 minutes while continuing to stir to avoid burning.
  • Add your kale in the same pan. Sprinkle some oregano and pink salt. Grilled on both sides for about 3-5 minutes.
  • In the meantime, while you grilling your veggies, warm up your 2 slices of bread using a toaster or another pan.
  • Once they are ready, smash the avocado and spread it on one slice of the sandwich. On the other slice, spred some mayo and mustard.

Serve

  • To serve, add the tomatoes, onions, and kale to the slice that has the avocado. Also, add marinated artichokes if you have some.
  • Serve and ENJOY!

Nutrition

Calories: 672kcal | Carbohydrates: 50g | Protein: 15g | Fat: 48g | Saturated Fat: 16g | Sodium: 837mg | Potassium: 1238mg | Fiber: 15g | Sugar: 9g | Vitamin A: 7726IU | Vitamin C: 115mg | Calcium: 187mg | Iron: 4mg

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