roasted apple + squash soup


with all the beautiful squash & pumpkins surrounding us at the farmer's market, a squash soup is one of my go to october dishes to make. it is so cozy & results in such a beautifully fall coloured soup. i know a lot of us are always looking for ways to use butternut squash & pie pumpkins, so look no further! while i used butternut squash, this soup will work just as perfectly with roasted pie pumpkin or a mixture of the two. adding the tartness of the granny smith apples helps bring all the flavours together & offset the sweet roasted squash. i think the apple is the secret ingredient that sets this soup apart from all the other fall soups.

i like to garnish this dish with a touch of heavy cream, pepitas & a sprinkle of chili flakes for a little heat. however, if you want to make this soup vegan, use an unsweetened almond/coconut based creamer such as nut pods. the little touch of cream is what really gives this soup that silky smooth texture.

to make this soup i used the strate by cristel stew pan & guess what? i am giving one of these versatile pans away on instagram!!!!! the strate line is a french made collection of stainless saucepans & cookware with a modern design. all of cristel's pots & pans offer removable handles & grips, so not only can you switch it from a sauce pot to a double handled pot, but you don't need to add the handles until you are ready to remove the pot from the stove! this means no more reaching for oven mits or burning your hands on hot handles. you can just serve this soup straight from the pan! to enter my giveaway, head on over here. trust me, this pan is a game changer in your kitchen.

p.s. don't forget about the stovetop beef bourguignon i made last month! with the current weather, these two recipes will warm you from the inside out.


  • 1 medium butternut squash, peeled & diced
  • 2 granny smith apples, diced
  • 2 tablespoons + 2 tablespoons extra virgin olive oil
  • 1 teaspoon + 1 teaspoon thyme
  • salt & pepper, to taste
  • 1 large onion, chopped
  • 3 celery sticks, chopped
  • 2 medium carrots, chopped
  • 3 cloves of garlic, minced
  • 4 cups vegetable or chicken stock
  • 1/4 cup heavy cream, plus more for serving
  • pepitas, for serving
  • chili flakes, for serving


  • in a large mixing bowl toss together the butternut squash cubes, apple cubes, 2 tablespoons of olive oil, 1 teaspoon of thyme, salt & pepper.
  • transfer mixture to a baking sheet lined with parchment paper. roast at 350 degrees for 20 minutes.
  • while the vegetables are roasting, prepare the soup base. in a saucepot over medium heat add the olive oil, onion, celery, carrots, garlic & thyme. cook until the vegetables begin to soften, about 10 minutes.
  • add the roasted squash mixture to the pot, season with salt & pepper.
  • add the vegetable stock & bring mixture to a simmer. with the lid on, simmer for 25-30 minutes. remove the pot from the heat.
  • using an immersion blender puree the soup until smooth. if you do not have an immersion blender, use a regular blender & puree the soup in batches. be very careful not to burn yourself!
  • once pureed, whisk in the heavy cream.
  • when ready to serve, drizzle soup with additional cream. finish off with a sprinkle of pepitas & chili flakes.

mummy matcha rice treats


it's halloween time!!!! with canadian thanksgiving being so early this year, we get to start celebrating all things spooky a little bit sooner. each year i like to make a scary (ok, cutesy) halloween themed treat. i will link to the previous years below, because i think you have time to make them all this october!

this years treat is so easy to make: mummy matcha rice krispie treats. they are simply a matcha infused rice krispie base (i use aiya matcha's cooking grade matcha), sliced into rectangles, dipped in pure white chocolate & drizzled in even more white chocolate. trust me, i am not very pinteresty so if i can make them, so can you! also, matcha & white chocolate is the best combination ever. for the mummy eyes, i use large chocolate chips & pipe white chocolate in the center to create the eyeball. however, you can easily find edible candy eyeballs at your local craft or grocery store! a much easier method. for the white chocolate drizzle, i recommend using a piping bag to create even lines. just be sure to use a double broiler when you melt the chocolate, as nobody likes burnt tasting white chocolate!

happy halloween baking! eek, i just love this time of year.


  • 1/3 cup unsalted butter
  • 2 teaspoons aiya's matcha powder (i use the cooking grade blend)
  • 8 cups miniature marshmallows
  • 1 teaspoon pure vanilla extract
  • 1 pinch fine salt
  • 6 cups puffed rice cereal
  • 2 1/2 cups white chocolate chips
  • oversized dark chocolate chips, to decorate


  • in a large pot over medium heat melt the butter. whisk in the matcha powder until well blended.
  • add the marshmallows & stir to melt. whisk in the vanilla & salt.
  • once the marshmallows are melted, remove from heat & fold in the cereal.
  • transfer to a lined 8-inch square baking dish & press down until firm. place in the refrigerator for 30 minutes to chill.
  • once chilled, slice into 12 squares or rectangles.
  • using a microwave or double boiler, melt the white chocolate chips.
  • dip each square in white chocolate and transfer to a rack to cool.
  • once partially cooled, add the chocolate chips as eyes & drizzle with remaining chocolate to make the mummy lines.

pumpkin pie energy bites


hope all my fellow canadians had a lovely thanksgiving weekend! i am stuffed. between all that pumpkin pie & pumpkin cake, i am bringing you a much healthier pumpkin treat! pumpkin pie energy bites.

these little energy bites are packed with wholesome ingredients, offer the pumpkin spice flavour we all love & require no baking. these are seriously so simple to whip up & keep all week long for a quick grab & go treat! justin loves them so i try to keep them on hand often. the cocoa nibs are a great healthier alternative to chocolate chips, but if you have trouble locating them a quality dark chocolate chip will do the trick!

this recipe is made with sunbutter's sunflower butter! it has no sugar added, so the only sweetener in this recipe is the pure maple syrup. sunbutter is a natural seed butter made with non-gmo sunflower seeds! it is high in protien, meaning these bites will keep you going throughout the day. it has even more vitamins & minerals then nut butter does + it is peanut-free for anyone with food allergens. it is so perfect for baking with! it is a great replacement to peanut butter in just about any recipe.


  • 1 1/2 cups whole grain oats
  • 2 tablespoons chia seeds
  • 2 tablespoons hemp hearts
  • 2 tablespoons cocoa nibs
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon ground nutmeg
  • 1/4 teaspoon ground cloves
  • 1/2 cup sunbutters's no sugar added sunflower butter
  • 1/2 cup pumpkin puree
  • 2 tablespoons pure maple syrup
  • 1 teaspoon pure vanilla extract


  • in the bowl of a food processor add the oats, chia seeds, hemp hearts, cocoa nibs, cinnamon, ginger, nutmeg & cloves. pulse 2-3 times to mix.
  • add the sunflower butter, pumpkin puree, maple syrup & vanilla extract. pulse until mixture comes together. refrigerate mixture for 15 minutes to firm up.
  • using your hands, shape into bite sized rounds & place on a tray. refrigerate until ready to serve.
  • will keep for a week stored in an air tight container & can be frozen for up to a month.