Homemade Vegetable stock

I couldn’t find vegetable stock where I am living right now (overseas) so I resorted to making my own. It turned out great and gave the soup more flavor. No salt, no preservatives, no additives. Perfect.

Cooking time: 4 hours


You can basically round up whatever leftover vegetables you have laying around at home. Making your own stock is a great way to use up extra veggies.

Here is what I used

-two large carrots

-half a head of cabbage

-1/4 head of purple cabbage

-half onion

-one sweet potato

-two slices of pumpkin

again, you can use about any vegetable

1) Cut up all in the vegetables into medium sized blocks. About the size of a half deck of cards.

2) Bring to a boil, then let it set at medium to low heat for 4 hours.

3) As it boils, the water will go down. I added water from a pot of potatoes I had just boiled (the starchy water will give it more flavor).

4) After four hours, pour the vegetables into a strainer wih a pot below the strainer to catch the water.

5) Discard the veggies.

6) Strain the water you caught in the pot with cheesecloth.

7) After you have strained all the water through the cheesecloth, your stock is ready for cooking.

8) Great for using as a soup base.

It does seem wasteful to throw away all the remaining vegetables, however, all the nutrients from the vegetables are drained into the water when boiling. The leftover veggies do not have much left and do not taste very well.


Low fat Buttercup Squash and Sweet Potato soup

Fall is here. Let’s make soup.

This soup is easy, healthy, and filling. What’s not to love.

Cooking time: 40 minutes


-1 whole buttercup squash

-3 med-small sweet potatoes (2 large ones)

-1/3 cup (85 grams ) Non fat Greek yogurt

-3~4 cups of vegetable stock (use my recipe to make your own vegetable stock here)

-1~2 teaspoons of cinnamon

-1~2 reaspoons of nutmeg

-dash of salt and pepper

1) peel, cut, and boil the buttercup squash and sweet potatoes. (save the squash seeds!)

2) bring your vegetable stock to a boil and add the boiled buttercup squash and sweet potatoes

3) add 1/3 cup (85 grams) of the Greek yogurt

4) bring to a boil and stir on medium heat for about 10 minutes

5) add your soup (very chunky and watery at this point) to a food processor

6) blend well

7) put back into the pot and add the cinnamon, nutmeg, salt, and pepper


8) boil for an additional 10 minutes

9) serve

This is so easy and the Greek yogurt is a great substitute for any cream. It tastes great and serves about 4 people.

The pumpkin seeds from the squash you can


-dry out over night

-coat with olive oil and cinnamon

-bake in the oven for 20 mins at 320 degrees F

add to the soup!

Happy October Everyone

Dark Chocolate Breakfast Bar

This Dark Chocolate Breakfast Bar will keep you full all morning!

Easy easy easy. These ingredients can be swapped with almost anything you want. You can add coconut flakes, oats, chia seeds, dried fruits…. and so on.


-2 cups almonds

-2 cups of any granola cereal (I used “Post” Almond flakes granola cereal)

-1 cup sunflower seeds

-1 cup almond flakes

-1 cup pumpkin seeds

-1 cup dried cranberries

-35 grams of dark chocolate (51% cocoa) broken into small pieces

-1/2 cup organic honey

-1/3 cup maple syrup

-2 teaspoons of vanilla

-2 teaspoons of cinnamon

-2 teaspoons of salt (optional)

Again, if you don’t have any of these things on hand you can swap the nut/granola ingredients for whatever you like. I like to try to use whatever I have laying around the kitchen.

1) Put all the nuts and seeds onto a lined cooking sheet and bake for about 15-20 mins at 320 degrees F (160 degrees C).

2) Take out the nuts and seeds. Separate the almonds from the seeds and place the almonds in a ziplock bag.  Put all the other seeds into a mixing bowl.

3) Hit the almonds with a spoon…. or any hard object…. until they are broken into halves or thirds. Add to the mixing bowl.

4) Add the cranberries, cereal, and chocolate to the mixing bowl with the seeds and almonds.

5) In a small pot add the honey and maple syrup. Bring to a slight boil over medium heat for five minutes. This will cook out the sugar.

6) During the last minute add the vanilla and salt (optional)

7) Quickly bring to the mixing bowl with all the ingredients and add the honey/maple mix. Stir well.

8) Lay out on a baking sheet lined with wax paper.

9) Smooth out with a spoon so it looks like the picture posted above.

10) Bake again at 320 degrees F (160 degrees C) for 40 minutes.

11) After 40 minutes, take out and let cool for 3~4 hours.