Heart Healthy Recipes – Avocado Berry Smoothie, Tumeric Ginger Butternut Squash Soup & Cauliflower Fried “Rice”

September 30, 2020

Author: KatieChin

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Hey Cooped Up Cooking with Katie & Becca fans!  Here are the recipes from today’s show!!

Avocado Berry Smoothie


  • 1/2 of an avocado
  • 1/4 cup blueberries
  • 1 cup frozen hulled strawberries
  • 1/2 cup fresh squeezed orange juice
  • 1 tsp raw honey or agave, optional


Directions:  Blend all of the smoothie ingredients in a blender.  Serve immediately.


Tumeric Ginger Butternut Squash Soup


  • 1 large butternut squash
  • 2 tablespoons fresh ginger peeled and chopped
  • 1 onion diced
  • 1 tablespoon olive oil or butter
  • 2 cups vegetable broth or chicken broth
  • 15 oz. canned coconut milk
  • salt & pepper to taste
  • 1 teaspoon ground tumeric
  • roasted squash or pumpkin seeds and fresh cilantro for garnish



Pre-heat oven to 425 degrees (F).

Cut the butternut squash in half lengthwise.  Roast the butternut squash halves cut side down on a foil lined baking sheet for 40 minutes.  Remove the seeds.  Remove the cooked squash and set aside.
Heat the oil in a large pot over medium high heat.  Saute the ginger and diced onion  until softened, about 2 minutes.
Add the broth and  bring to a boil.  Add the cooked squash, coconut milk and tumeric and stir to combine.
Using an immersion blender,  puree until smooth.  (alternatively, you can use a standing blender in batches).  Season with more salt and pepper if desired.  Garnish with roasted seeds and/or fresh cilantro, if desired.

Cauliflower Fried “Rice”


  • 2 tablespoons canola oil
  • 2 garlic cloves, minced
  • 1 tablespoon finely minced fresh ginger
  • 1 cup sliced white button mushrooms
  • 1 cup cooked edamame
  • One 2-lb head cauliflower (or 2 pounds ready to cook’ cauliflower), cut into florets
  • 4-5 tablespoons lite soy sauce 
  • 1 teaspoon Sriracha sauce
  • 1 teaspoon rice vinegar
  • 1 teaspoon toasted sesame oil



Pulse the cauliflower florets in a food processor until they are riced.

Set aside. (Skip this step if using ‘ready to cook’ cauliflower rice.)

Heat  the oil in a large nonstick skillet or wok over medium heat.

Add the garlic and ginger and stir-fry until fragrant, about 30 seconds.

Add the cauliflower, mushrooms and edamame and stir-fry for 2 minutes.

Add the soy sauce, rice vinegar,  sesame oil and sriracha sauce and stir-fry for 1-2 minutes.

Add the scallions and stir-fry for 1 more minute.  Serve immediately.