Wondrous White Bean Spread + Homemade Crostini

Wondrous White Bean

Creamy, smooth, decadent---you will barely believe that this is dairy free. This bean spread, or a variation with garbanzo beans, is my go-to for a potluck or a party. I know it's a clean eats dip that everyone will love! Even kiddos. I encourage you to try different beans, try different mix ins, spread it on crackers, use it as a veggie dip, or a spread on sandwiches. The possibilities are endless. I like to make a big batch and take it for lunch over a bed of salad greens. So easy and very satisfying. This spread is so dang easy to make up and lasts for almost a week in the refrigerator.

I say, make a big batch and snack healthy for the week!


  • 2 cups cooked cannellini beans-or other white bean (or 1 can)
  • 3 spring onions, finely diced
  • 1/2 red onion, diced
  • 1 stalk celery, diced
  • 1/2 cucumber, seeded and diced 2 T capers (*optional)
  • 2 T Stone Ground Mustard
  • Juice of 1/2 lemon
  • sea salt and fresh cracked pepper, to taste
Wondrous Bean Ingredients


  1.  Drain beans, and add to serving bowl.
  2. Crush beans with a fork or spoon. You want to have a nice blend of crushed beans and whole beans for some texture.
  3. Add diced vegetable, mustard, and lemon juice. Combine.
  4. Salt and pepper to taste.
  5. Enjoy on crackers, bread, in sandwiches, on salads, with veggie sticks--etc!

Keeps in an airtight container for 4-5 days.



Who doesn't love a crostini?! Sure you could buy a bag in the store, which probably was made with some craptastic oils---or-- for half the price you could buy a quality baguette and make these tasty toasts yourself!


  • 1 baguette, sliced 1/4 inch thick
  •  3/4 cup olive oil
  • coarse sea salt and black pepper


  1. Preheat oven to 350 degrees.
  2.  Arrange baguette slices on two large baking sheets brush both sides with oil, and season with salt and pepper.
  3. Bake until golden, 7-12 minutes on each side. Keep watch, it is so easy to burn these beasts!

Curried Butternut Squash Soup


I have been patiently waiting to make this soup, (as I pass a big beautiful butternut squash plant every morning!) thinking that a chill should be in the air to before properly ringing in soup season. But today, this baby got the best of me and I made this hearty autumnal soup on an 85 degree day. No biggie, we will eat it chilled until the rain comes! I am lucky that my mom was gracious enough to plant this squash plant last spring in anticipation of my big move out west, (I had an epic cross-country move this summer). Her foresight will bring about many a tasty treat, and I am oh-so grateful.

I love this soup because it is super simple, and has relatively few ingredients. Of course, you do have to muscle your way through the squash and skin the pieces, which may require a few knife skills. I found a cleaver to be a nice persuader, and that cutting the squash into smaller chunks made peeling a bit easier.


It's well worth the tussle with squash! Trust me!


  • 1/2 onion, chopped
  • 3 TB curry powder
  • 1 large butternut squash, peeled and chopped into cubes
  • 1 apple, peeled and chopped into cubes
  • 1 can coconut milk
  • Seeds from the butternut squash, for toasting
  • 2 TB Coconut oil Olive oil for drizzling


  1. Add onion and coconut oil to a pot and sautée until onions begin to turn translucent.
  2. Add 1 tablespoon of the curry powder to the onion mix.
  3. Dominate that squash, and continuously add chopped squash to the pot. Turn heat to medium low and cover with a lid. Remember to keep the seeds!
  4. Once all the squash is in the pot, add about 1/2 of coconut milk and another Tablespoon of curry powder.
  5. Skin and chop the apple and add to the pot.
  6. Add the rest of the coconut milk,(you may want to reserve a splash for a drizzle on each serving) the final tablespoon of curry powder, and simmer on low for 20 - 30 minutes or until squash has more or less fallen apart.
  7. While the soup is simmering, toast the squash seeds. Rinse seeds thoroughly of squash bits, and spread evenly on a cookie sheet. Bake in a 350 degree oven for 10 - 15 minutes, or until seeds are browned and toasty.
  8. Once the soup has cooked a while, and the squash is disintegrating, pour about half of the soup into a food processor or blender and process until creamed.
  9. Add the creamed portion back to the pot. Add 2 cups water and return to a simmer.
  10. Serve immediately, or let settle to room temperature, or even chill it if you find yourself in the midst of an Indian summer!
  11. When serving, sprinkle a few toasted squash seeds on each bowl for a tasty crunch!

This is beautiful with a swirl of coconut milk and/or olive oil in top--try aiming for the bowl, not the counter, oops!

A bit of green is always nice too, try some parsley, cilantro, or chives for a pop of color! Red pepper finely chopped is nice too!

And Enjoy it!