Sweet Potato (Squash) Soup

Sweet Potato (Squash) Soup
*Makes 4-6 Servings

This soup features a few of the many fall veggies we have on the farm – delicata squash (aka sweet potato squash), sweet potato, and onion. Both of the squash are small and easy to peel & chop. These powerhouse ingredients are chock full of not only delicious flavour, but also vitamins A and C! Blending the soup + adding some coconut milk provides an amazingly creamy texture and the cinnamon and nutmeg add some wintertime depth to the overall flavour. 

2 delicata squash (aka sweet potato squash), peeled and cubed
2 large sweet potato, peeled and cube
1 onion, diced
2 cups low-sodium vegetable broth
1/2 cup coconut milk
Pinch of cinnamon and nutmeg
Pinch of salt and pepper

Place vegetable broth in a medium-sized pot and add the diced onion and peeled and cubed squash and sweet potato over medium-high heat. Bring mixture to a boil and then lower heat and simmer for approximately 20 minutes or until squash and sweet potato are tender. Blend soup mixture using an immersion blender or a blender. If using a blender, allow soup to cool and then transfer in small batches. Once soup is blended, mix in coconut milk and spices. Add salt and pepper to taste.

Recipe created by Alex Chesney, RD

Oven-Baked Onion Rings

Onion rings make the perfect addition to a summertime burger & beer on the patio, especially on a long weekend! Although the deep-fried version is super delicious, its high fat content makes it something to be enjoyed just once in a while. Fortunately, I created this tasty oven-baked version that is virtually fat-free, while still giving you that crunch & taste you may be craving. Try them at home today!

*Makes approximately 18 onion rings

1 fresh sweet onion
¼ cup flour
2 eggs
1 tbsp milk
1-2 cups panko bread crumbs
1 tsp garlic powder
½ tsp salt

Line a baking sheet with parchment paper and set aside. Preheat oven to 450 F.

To prepare the onion, remove the greens and the root. Place the onion on its side, and then carefully slice into ¼ inch slices. Separate the slices into individual rings and set aside.

Set up an onion ring prep assembly-line using 3 bowls. Work from left to right: in the first bowl, place the flour, in the second, whisk together the eggs & milk, and in the third, mix together the bread crumbs, garlic powder, and salt.

Begin to assemble the onion rings. One at a time, dip the onion rings into the flour and coat evenly. Next, drop the onion slices into the egg mixture and again, coat evenly. Finally, place the onion rings in the panko mixture and coat evenly once again. Repeat this process for each individual onion ring.

Place coated onion rings on the baking sheet. Once all onion rings are prepped, place in the preheated oven and bake for 12-15 minutes. The coating on the onion rings should be nicely browned. Remove from oven and enjoy!

*Tip: The panko mixture can get quite gummed up from the egg & milk mixture. To ensure the final stage of coating is successful, it helps to only put a little panko at a time into the third bowl, and refresh every 3 rings or so.

Recipe created by Alex Chesney, RD