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

No Carb Cauliflower Pizza

I’m so proud of this cauliflower crust pizza I just made. Turned out way better than I expected!! Who would have thought straining cauliflower would be a great substitute for pizza dough??

This is kind of a long process…. so here we go. (It’s well worth the effort)

Cooking time: 1 hour


-1 head of cauliflower
-1 egg
-italian seasoning
-shreaded part skim (or any low fat mozzerlla) mozzerlla cheese
-salt and pepper
-whatever pizza toppings you want

1) wash the head of cauliflower

2) cut into florets

3) grind cauliflower into a food processor
until it looks kind of “rice like” It should look like this

Riced cauli

4) lay it out on cooking paper (wax paper without the wax… or im sure wax paper is fine)
I honestly don’t know what this is called

5) bake at 375 degrees for 15 mins

6) take out the cauliflower and strain it through cheesecloth

7) It will be really hot, so I used rubber kitchen gloves to squeeze it

8) work hard and try to get out as much of the water as you can,
you are left with a ball of dough-looking cauliflower

9) put this “dough” into a bowl and mix in 1 egg, italian seasoing, salt, paper, and mozzrella cheese (about 1/2 cup)
(the cheese will help hold it together when its finished)

10) mix everything together

11) lay it out back onto a new sheet of cooking paper in circles, as you would pizza dough

12) make sure you make 2-3 small pizzas. One big pizza will turn out limp and not hold.

13) cook just the “dough” youve made for an additionaal 15-20 mins at 450 degrees.
Just watch it until it starts to look burned, then take it out

14) add whatever pizza toppings you want. I put spaghetti sauce, cheese, halved cherry tomatoes, and mushrooms

15) cook one last time until the cheese is melted/golden
it takes a while…. you can make the “dough” and store it for later… but once you cook it, its best to eat it right away…. microwaving it will make it really soggy/wet later on.

Credit where credit is due: http://ifoodreal.com/cauliflower-pizza-crust-recipe/