Roasted Kabocha Squash

Roasted Kabocha Squash: Simple, Nourishing, and Naturally Sweet

🍂 There’s something quietly miraculous about kabocha squash. It’s the kind of vegetable that feels like a treat, rich, sweet, and velvety, yet it asks almost nothing of you. No oil, no seasoning, no fuss. Just slice, deseed, and roast. The result is a dish so flavorful it tastes like it’s been lovingly prepared for hours, when in truth, it’s nature doing the work.  Another fun fact is it feels like Fall, but perfect all year round.  Basically a must try for your regular rotation ;)

🥄 Ingredients~

• 1 medium kabocha squash, washed

That’s it. Truly.

🔪 Instructions~

1 Preheat your oven to 400°F.

2 Cut the squash in half and scoop out the seeds, they’re beautiful but not part of the roast. (Tip:  Microwave for 2-3 if skin is too tough to slice)

3 Lay face down on parchment lined cookie sheet, roast for 20-30 minutes. The edges should deepen in color, and the flesh should be soft but not mushy.

      4  After roasting, cool enough to where you can slice each half into wedges or cubes.  If over roasting occurs, let it chill to firm up before slicing.  PS Always leave the skin on; it becomes tender and delicious, and full of nutrients.

Tip: Over-roasting can turn the texture pasty. The magic happens right before that point, when the squash is custardy and sweet.  Lastly, most grocery stores carry Kaboch in the Fall, but you can generally find it in your Asian Markets year round, sometimes called Japanese Pumpkin.

🌿 Why You’ll Love It

• Naturally sweet — no sugar, no glaze, just pure caramel-like flavor from the squash itself.

• Edible skin — tender, flavorful, and full of nutrients.

• Nutrient-rich — high in fiber, beta-carotene, and complex carbohydrates that keep you satisfied.

• Effortless — one ingredient, one pan, one transformation.

📊 Nutrition (Per 1 Cup Roasted)

Calories~80 kcal

Protein~1.8 g

Carbohydrates~20 g

Fiber~3.5 g

Fat~0.2 g

Beta-Carotene~High

🍽️ Serving Ideas

• Pair with lentils or lean meats for a balanced, high-fiber meal.

• Add to a grain bowl with colorful vegetables.

• Or simply enjoy it straight off the tray — warm, sweet, and nourishing.

💛 Closing Thought

Roasted kabocha squash is proof that simplicity can be luxurious. It’s a reminder that healthy food doesn’t need embellishment — sometimes, the most beautiful flavors come from letting nature shine.

How to Make and Freeze Homemade Roasted Tomato Sauce

 

How to Make and Freeze Homemade Tomato Sauce (Easy Roasted Summer Recipe)

When summer tomatoes take over your counter, this is what you make.

At the peak of the season, tomatoes are sweeter, more flavorful, and often more abundant than you know what to do with. This recipe turns that overflow into something practical you can use for months to come.

In just one batch, you create a rich, roasted tomato sauce that can be stored in your freezer and pulled out whenever you need a quick, real food base for meals. It is simple, flexible, and built from whole ingredients that work together to create deep flavor without added sugar or preservatives.

Ingredients:

24 oz cherry tomatoes

1 onion, chopped

3 carrots, chopped

1 jalapeño, chopped

1 tablespoon garlic, chopped

1 tablespoon olive oil

Fresh basil leaves

Chicken broth as needed for desired consistency

Instructions:

Preheat oven to 400°F.

Spread cherry tomatoes, onion, carrots, jalapeño, and garlic onto a sheet pan. Drizzle with olive oil and toss until evenly coated.

Roast for 1 hour, stirring halfway through to encourage even caramelization.

Remove from oven and allow to cool slightly.

Transfer everything to a blender, add fresh basil leaves, and blend until smooth.

Add chicken broth as needed to reach your desired consistency, depending on how you plan to use the sauce.

Store in jars or freezer-safe containers once cooled.

Yield:

Makes approximately 4 servings, about 8 to 10 ounces each depending on how much broth is added.

Macros Per Serving (based on 4 servings, without added broth)

Calories 110

Protein 3 grams

Carbohydrates 22 grams

Fat 4 grams

Fiber 5 to 6 grams

Why This Works:

Roasting brings out the natural sweetness in the tomatoes, carrots, and onion while creating a deeper, more concentrated flavor. The garlic adds savory depth, and the jalapeño provides a subtle warmth without overpowering the sauce.

Blending everything together with fresh basil creates a smooth, balanced sauce that can be used in a variety of ways. Adding broth allows you to adjust the texture depending on whether you want a thicker sauce or a lighter, more pourable base.

This makes it a versatile staple that fits easily into everyday meals.

Having a homemade sauce ready in your freezer simplifies cooking in a way that most people underestimate. Instead of starting from scratch, you already have a flavorful base waiting for you.

This is the kind of preparation that makes real food feel more manageable during busy weeks. One simple batch during peak tomato season can support quick, nourishing meals long after summer is over.

For more real food recipes and recovery focused support, visit realfoodrecovery4u.com

Healing Roasted Carrot Soup

 

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🥕 Healing Roasted Carrot Soup (Using Leftover Party Veggies!)

Every year after holiday parties, I end up with way too many leftover vegetables — especially baby carrots. Instead of letting them go limp in the fridge, I decided to turn a big bag of them into the most warming, cozy, nutrient-packed soup. Even better, it’s a perfect fit for anyone on a Real Food Recovery journey who wants high-fiber nourishment without added junk.

This soup uses only whole, single-ingredient foods: carrots, peppers, tomatoes, onion, garlic, ginger, broth, and olive oil. Roasting everything at a high heat caramelizes the natural sugars and deepens the flavor so you get a creamy, restaurant-quality soup without needing cream, flour, or thickeners.

Why This Soup Helps You Feel Your Best

   •   Carrots provide beta-carotene for immune and skin health.

   •   Bell peppers and tomatoes add vitamin C, antioxidants, and natural sweetness.

   •   Onion and garlic support gut health and natural detox pathways.

   •   Ginger soothes digestion and inflammation.

   •   High fiber helps stabilize blood sugar — huge for people recovering from ultra-processed food habits.

4 Servings (2 cups each)

Per Serving (2 cups)

   •   Calories: 215

   •   Carbs: 43 g

   •   Fiber: 12 g

   •   Protein: 5 g

   •   Fat: 4.5 g

These numbers are ideal for a nourishing, high-fiber, blood-sugar-friendly soup.

Recipe

   •   2.75 lbs baby carrots

   .    12oz cherry tomatoes

   •   1 onion

   •   1 Tbsp olive oil

   •   1 Tbsp garlic

   •   Dash cayenne

   •   12 mini bell peppers

   •   4–6 cups chicken broth

   •   1 Tbsp fresh ginger

Roast at 425°F:

• Carrots + tomatoes + onion + garlic + oil + cayenne → 30 min

• Add mini peppers → roast 30 more min

Blend with chicken broth + ginger until smooth.

Salt + pep to taste. Enjoy!

Oven Sun Dried Tomatoes

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     It's good to have daughters out there always on the prowl for fun new ideas. (shout out to Courtney)  Thanks to my oldest girl, she shared a creative way to add high pitched flavor to any dish, and with a few short hours in the oven, your mouth can be brimming with smiles.  These Oven Sun Dried Tomatoes will make you do a happy dance in the kitchen, plus super simple and you just let the heat do most of the work.  Definitely on the to do list today!  :)

Ingredients~

Cherry Tomatoes (desired amount, the more the merrier)

1 Tablespoon chopped Garlic (more to taste)

Salt (desired amount)

Pepper (desired amount)

Olive Oil (desired amount)

     Rinse and pat dry your Tomatoes, slice in half and add to parchment lined cookie sheet, sprinkle with chopped Garlic, and season with Salt and Pepper.  Lastly spritz (or drizzle) with Olive Olive and toss til well coated.  Bake at 300 for 2.5 hours, stirring a couple times for even cooking.  Enjoy, these are magical!!!  ;)

Weeklong Salad

 

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     For those that know me well, it is no surprise that I am a freak when it comes to food prep.  Organization is my best friend, and the number one thing I do to keep myself safe when it comes to health, and quite frankly a gift in every area of my life!  One of my non negotiables is keeping a daily prepared salad on hand...you know why!?...because they get consumed if they are prepped and ready, duh!  There ain't no way I am going to that much trouble and expense to let one little leaf go to waste!... and they really aren't that much trouble, I was just being dramatic.  #shocker (Hot Tip:  To make the taste a breeze, try and multitask by catching up on your latest Netflix guilty pleasure, or the latest episode of the Real Food Recovery Podcast while chopping!) 🥗

Ingredients for 7 one pound Salads~ (or about that)

1 large head Romaine, chopped

10-16oz chopped Kale

2-3 large heads of fresh chopped Broccoli, including the stems (the best part)

2 pounds Carrots, trimmed, shaved and diced

3 Bell Peppers (I like to do a mix of colors, and reserve one to cut up for the last two days of Salads)

12-16oz container of Cherry Tomatoes

7 glass containers with BPA free lids (please avoid plastic if possible)

Note: feel free to add or subtract any of these ingredients, however, these are tried and true when withstanding the test of time in the fridge, non of these get soft or wilt in a week.  With exception of the Bell Pepper, which is why I wait to cut the last Bell Pepper for Days 6 and 7.

     Clean and chop Romaine, place equally in glass containers, do the same with the Kale.  Next clean, trim and chop Broccoli heads, BUT reserve the stems, place Broccoli pieces equally in each of the containers.  Now, for the fun part, finely chop each of the Broccoli stems (they are the best part, love me some crunch), and distribute equally among containers.  Finish by trimming and chopping Carrots and 2 of the  Peppers, distribute evenly.  Reserve last Bell Pepper to add to Salads 6 and 7 on the last two days of the week. Add lids to each container, store in fridge for 7 days.  You will be amazed that your Salads will be as fresh on the last day as the first.  Enjoy ;)  😉