This Christmas, I got an Instant Pot. My partner had gotten it for me, mainly because of my love for Greek yogurt: which is really just regular yogurt strained through a cheese cloth, but commercially sold at a price too high for many to enjoy on a daily basis. This straining process produces a thicker, creamier yogurt. For an easy, Instant Pot Greek Yogurt Recipe, see Creamy Homemade Greek Yogurt (Instant Pot) by a colleague (registered dietitian) of mine, Whitney Hussain. However, after a couple times of running my Instant Pot on “Yogurt” function, I found myself left with a bunch of excess whey! Whey is the protein-rich, nutritious remaining liquid after milk has curdled or yogurt has been strained. It is high in calcium and contains high quality, amino acids. An easy, economic and healthy breakfast I throw together with this homemade yogurt is a parfait: placing 1/2 cup of frozen berries in a jar, topped with 1/2 cup of homemade strained yogurt, 1 tablespoon of chia seeds and 1/2 cup of granola.
Now that a Greek Yogurt Parfait breakfast ready for the week, why not use the remaining by-product for a scrumptious lunch! When making food, it’s always important to try and minimize waste. This recipe up-cycles the whey from strained yogurt, and uses the butternut squash seeds for added texture and protein. Not only is it better for the planet, but you also get more for your buck! Remember to compost the remaining unusable scraps.
Ginger Turmeric Butternut Squash Soup
MAKES: 1.75 LITER (APPROX. 8 x 300ML SERVINGS).
PREPARATION TIME: 5 MINUTES.
COOK TIME: 20 MINUTES.
- 1 Tbsp (15mL) Olive Oil
- 1 Large Onion, Diced
- 1 Red Bell Pepper, Chopped
- 1 Carrot, Chopped
- 2 cups Cauliflower, Chopped
- 3 Garlic Cloves
- 1 Tbsp (15mL) Fresh Ground Ginger
- 3lb. (1 medium) Butternut Squash, Peeled and Cubed (Keep the Seeds)
- 1 Apple, Cored, Chopped
- 1 cup Cashew
- 1 tsp (5mL) Sage
- 1 tsp (5mL) Paprika
- 1 tsp (5mL) Cinnamon
- 1 tsp (5mL) Cayenne
- 1 Tbsp Turmeric Powder
- 1/4 tsp Salt
- 3 cup (750mL) Whey
- 3 oz Goat Cheese
- Black Pepper To Taste
- Using “Sauté” Function, on the instant pot: Add olive oil and cook the squash seeds until golden brown on high heat for about 2 minutes.
- If you would like to keep some seeds for garnish, remove them now. I remove all the seeds now and put half back into the soup right before turning the pressure function on.
- Add onions, bell pepper, carrots, cauliflower, ginger and garlic. Continue to “Sauté” at high heat for about 4 minutes until onions become soft, translucent and begin to brown.
- Add squash, apple, cashew, sage, paprika, cinnamon and cayenne, turmeric, salt and whey liquid.
- Place lid on Instant Pot and move the knob to seal. Cook on high pressure for 15 minutes and do a quick release of the pressure.
- Using a hand held blender or ‘immersion’ blender in the Instant Pot, puree the mixture.
- Add goat cheese and puree again until smooth.
- Garnish with black pepper and golden squash seeds.
- Drizzle an extra bit of yogurt if you want a creamier
Enjoy with a side of slice of hearty whole grain bread or crackers with cheese and/or a salad for a complete meal. Try: Roasted Beet Citrus Salad, Roasted Kobacha Squash Kale Salad, or a Carrot and Brussel Sprout Raisin Harvest Slaw. Hint: try to include loads of colour in your meals (see: Taste of Rainbow) for more on why colours matter!
For a vegan option, opt out on whey and goat cheese. Use part vegetable broth and coconut milk respectively instead.
Per Serving (approx. 300mL bowl)
Calories: 300 kcal
Fat: 15 g
Carbohydrates: 35 g
Fiber: 5 g
(Net Carbohydrate: 30 g)
Protein: 10 g
A source of:
Three and a half servings of “Vegetables and Fruit” , and almost 1 serving of “Meat and Alternatives” from Canada’s Food Guide