Butternut Squash Soup

Posted by Kim Ferguson on

This is a family favorite for those chilly fall and winter evenings! 

First of all, I am SO impressed with my new Instant Pot and have used it daily since I received it. Yesterday I tried one of our favorite winter recipes in it and have revised the recipe below. I prepped the soup (10 minutes) and did a quick blend with the immersion blender once the pressure cooled. I let the soup stay in the pot on "warm" while I ran to the gym to swim. At 7:30pm, I came home to warm bowl of soup, a glass of wine, a roaring fire and another episode of Poldark! Who could ask for anything more on a chilly winters eve.

Butternut Squash Soup

(serves 4)


 • Butternut Squash (1 whole squash peeled and chopped approx. 1.5-2lbs)

• 4 red apples peeled, cored and sliced (we like Fuji apples)

• 3 TBLSP unsalted butter

• 1 yellow onion chopped

• 1 ½ tsp ground cumin

• 1/2 tsp ground ginger

• 1/2 tsp ground coriander

• 1/4 tsp cayenne pepper

• 1tsp sea salt

• 1tsp black pepper

• 2 cups of organic chicken stock ( add 2 cups of water if you need to stretch the recipe or prefer a consistency that is less thick)


Optional add-ons:

• sour cream and crusty bread (I added salted pepitas as seen in the photo)




1. Melt butter and add onions. Saute until the onions are translucent (approximately 5 minutes). *** (to eliminate steps 2-4)

2. Add squash and cook until soft approximately 7-10 minutes.

3. Add spices, apples, chicken stock and water.

4. Bring to a boil then simmer for about 30 minutes or until ingredients are soft.

*** If you have an Instant Pot stop here and add the spices, apples, and chicken stock. Secure the lid and program to high pressure for 10 minutes.

5. Scoop the ingredients into a blender, food processor or use an inversion blender and blend until smooth. 

6. Serve with a dollop of sour cream and/or some yummy crusty bread and enjoy!

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Sweet Bean Burger

Posted by Kim Ferguson on

One of my favorite go-to meals is a homemade black bean veggie burger served over a spinach salad with a dollop of salsa. All of the ingredients are pretty much always in our pantry so here it goes:

(makes 4 patties)

1 can of organic black beans

1 red bell pepper (green or yellow are fine too)

1 small onion

3 cloves of garlic

2 eggs

1 cup of Panko bread crumbs

2 tablespoons of homemade taco seasoning (see our Coastal Kitchen link here)

1-2 tablespoons of Sriracha hot pepper sauce

salt & pepper to taste

Strain the black beans and place in a blender or food processor (we use a Vitamix) then add the onion, garlic, red pepper and gently pulse the ingredients until they reach a hamburger-like consistency. Transfer the ingredients into a bowl and add the eggs, Panko bread crumbs, taco seasoning, hot sauce, salt and pepper and mix thoroughly. Make individual patties and place in a pan coated with olive oil or coconut oil and cook for a few minutes on each side.

So there you have it, super easy! I'll even eat them cold the next day, sometimes mixing one in with my morning scrambled eggs.



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Celebrating Earth Day and The Unsung Heroes

Posted by Kim Ferguson on

"A weed is a plant considered undesirable in a particular situation, "a plant in the wrong place". - Wikipedia

So often, we walk by ignorant to the beauty and power in our midst. Take for example this Narrow Leaf Plantain (plantago lanceolata). This little patch of green might seem like nothing to the untrained eye, but this plant has a long history of being able to soothe insect bites and wounds when applied topically; it can relieve colds and even urinary tract infections and gut inflammation when taken internally as a tea. 

Please be thoughtful and kind to Mother Earth, and put the lawn and weed pesticides aside. Learn about the “weeds” and why she put them there in the first place.

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Sweet & Crunchy Energy Poppers

Posted by Kim Ferguson on

Looking for a sweet little burst of energy that won't leave you tired and deflated? Here is one of my go-to recipes from one of my favorite sites Primally Inspired. The recipe is simple and delicious. So, go ahead and whip up some of these little balls of energy.

View recipe here

(PS: The ingredients are important. Don’t buy prepackaged chopped dates loaded with sugar and preservatives. Look for whole dates, preferably Medjool dates and Bob’s Redmill unsweetened coconut.)

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My Obsession with Cold Processed Soapmaking

Posted by Kim Ferguson on

“There was a time when a bar of soap was a most luxurious oddity. Soap might be sent cross-continent as a gift of goodwill from one influential party to another-just as jewels were sent earlier this century.” -Ann Bramson


As far as I can remember, I have always had an obsession with soap and scents. In fact, my bridesmaids, back in 1986, each received a basket filled with Crabtree & Evelyn soaps and potpourris. Fast forward to one year ago while walking through Ontario, Canada; I wandered into a local artists studio and was immediately drawn to the back of the room as the smell was amazing. It was there that I found a stand of beautifully rustic, handcrafted, cold processed soaps made by a local artisan who started making soaps for her child with skin allergies. I went home that day with several soaps and proceeded to try them out in the shower, and then another shower, and then found myself finding excuses to run into the bathroom to wash my hands just one more time, as the experience was amazing! I knew then that I really wanted to learn to make my own soaps. As soon as I got home I dove into infusing oils with herbs and flowers and experimenting with the whole process. What I’ve discovered along the way is that it’s the process of learning that I love the most. I relish the actual making of the soap and find myself getting lost in the creativity. There is something simple and old world about making cold processed soap that completely appeals to me: a simple list of ingredients that takes you back to a simpler way of life.


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