Archives for posts with tag: pear

This recipe uses two of the main fall harvests available at your local farmer’s market. Squash is rich in vitamin A and apples add a pleasant sweet flavour to this blended soup.


2 tbsp olive or canola oil

1 onion, peeled and chopped

2 cloves garlic, crushed

2 carrots, peeled and diced

1 butternut squash, peeled, seeded, and diced (about 6 cups)

2 apples, cored and chopped (pears work nicely here as well)

6 cups vegetable stock (or enough to cover the vegetables)

salt and pepper to taste


Heat the oil in a soup pot over medium heat. Add the onions and garlic and cook until the onions are soft (about 3 minutes) add the carrots and squash and cook until the vegetables start to brown. Add the vegetable stock and apples. Simmer on low heat until the squash and carrots are soft (about 30 minutes). Add salt and pepper. Purée in a food processor or with a hand blender. With a hand blender, you can purée while it is still hot. In a blender or food processor, wait until the soup has cooled slightly, blend, then reheat to serve. Makes about 12 cups (3 litres).

Nutrition (per 1 cup serving, or 1/12 of the recipe):

  • Calories: 123
  • Carbs: 19 g
  • Protein: 4 g
  • Fat: 4 g
  • Fibre: 3 g
  • Vitamin A: 58% DV
  • Folate: 7% DV


2 cups baby arugula

1/2 cooked chicken breast, cut into bite-sized pieces

2 dried figs, chopped

1/4 pear, sliced or chopped

apple spice dressing (click here for recipe)

Optional: pumpkin seeds to garnish


Toss the arugula with desired amount of dressing. Top with remaining ingredients. Serves 1.

Nutrition (per one serving, with 1 tbsp pumpkin seeds and 1 tbsp dressing):

  • Calories: 278
  • Carbs: 20 g
  • Protein: 17.5 g
  • Fat: 15 g
  • Fibre: 4 g
  • Iron: 2.1 mg (15% DV)
  • Zinc: 1.34 mg (9% DV)
  • Folate: 50 mcg (12% DV)

DV= recommended daily value