Roasted Pumpkin & Coconut Soup for #SundaySupper

Oct 7, 2012 by

Its Thanksgiving weekend here in Canada and my family and I are having a great time celebrating family, birthdays and friendships. We have so much to be thankful for!

Earlier this week while I was preparing for the weekend meals, I picked up some pumpkin…without knowing what I was going to make with it. I came across this recipe and I was sold! I don’t make soup very often but I surprised myself with this one. It was simple, awesome and perfect for #SundaySupper. This weeks #SundaySupper theme is All Things Orange, showcasing some wonderful Autumn recipes from some of our fabulous food bloggers. Look out for a wonderful selection of recipes using ingredients like pumpkin, sweet potatoes and butternut squash, to name a few. I’m so excited to see all the wonderful creations! This is my first season actually cooking with pumpkin so I know I’m going to be inspired. This is truly my favourite season!

This weeks host is Pam from The Meltaways! As always, please be sure you join us on Twitter throughout the day for #SundaySupper. We’ll be meeting up at 7:00 pm EST for our weekly #SundaySupper live chat where we’ll talk about our favourite recipes featuring our favourite fall colour. All you have to do is follow the #SundaySupper hashtag, or you can follow us through TweetChat. We’d also love to feature your recipes on our #SundaySupper Pinterest board and share them with all of our followers, too.

I hope my Mother is reading this post. She will be pleasantly surprised to know that I actually cut up and roasted pumpkin. *gasp* Ok so I didn’t do all the work. I bought a piece of pumpkin weighing about a kilogram. I removed the skin, chopped it into cubes, then roasted it. Originally, I was going to use the canned pumpkin puree but I really wanted to cook with the real thing. It may have taken me a few minutes longer to prepare, but I believe it was worth it. The flavour says it all!


Roasted Pumpkin & Coconut Soup


Roasted Pumpkin & Coconut Soup for #SundaySupper

Recipe Type: Soup, Starter, Main
Author: Lyn, Adapted from The Best of Clean Eating 2
Prep time:
Cook time:
Total time:
Serves: 4
A healthy soup that’s comforting, filling and dairy free. A perfect starter or main.
  • 1 Tbsp Coconut Oil
  • 1 Medium Onion, diced
  • 1/2 Tsp Cinnamon
  • 1/2 Tsp chilli powder
  • 1/2 Tsp cumin
  • 1/2 Tsp nutmeg
  • 1/2 Tsp thyme
  • 3 Cups Low Sodium chicken Broth (or vegetable broth)
  • 3 Cups Pumpkin Puree (I chose to roast 1Kg/2LB of pumpkin)
  • 1 Cup coconut milk
  • Salt & Pepper to taste
  1. In a rimmed baking sheet, add diced pumpkin and sprinkle with olive oil
  2. Roast for 40 minutes in a 375F oven
  3. In a medium saucepan, heat oil on medium high heat
  4. Add onions and cook until translucent, about 5 minutes
  5. Add spices and cook for about a minute, stirring until combined
  6. Add broth and pumpkin, combine using an immersion blender until a smooth consistency is achieved (about a minute)
  7. Bring to a boil and reduce to a simmer for about 10-15 minutes
  8. Stir in coconut milk and season with salt and pepper
  9. Remove from heat. Serve with warm, buttered crusty bread

Recipe adapted from The Best Of Clean Eating 2, Page 93


I picked up this piece of pumpkin at the Asian supermarket. It happened to be labelled “Jamaican Pumpkin” so that I would pick it up. I prefer buying pumpkin pre-cut anyway. Less chance of me wasting it. This portion was just right for what I needed it for.

Jamaican Pumpkin


I liked the simplicity of this recipe. I loved the use of coconut oil as well as coconut milk. This soup is just bursting with goodness. I really missed the presence of chicken or even yellow yams and dumplings in my soup. Perhaps that addition will be made after my next visit to the Asian supermarket.


Roasted Pumpkin & Coconut Soup


This could be the perfect appetizer for an Autumn dinner, and a great choice for entertaining.


Roasted Pumpkin & Coconut Soup


A warm crusty bread, like Ciabatta is a lovely compliment to this soup.


Roasted Pumpkin & Coconut Soup with Ciabatta Bread



Here’s the lineup for this weeks #SundaySupper:


Sunrise  (Breakfast and Brunch)


High Noon (Soups, Salads and Sandwiches)


Sunset (Dinner and Main Dishes)


By The Bonfire (Sweets, Snacks and Sips)



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Coconut Jam Muffins

May 28, 2012 by

Recently, I’ve developed this fascination with coconut products that are out there. There are a lot of course, jumping on the coconut health food band-wagon. The use of coconut and its by-products has been well established in the Caribbean. I have only been using Coconut Oil and Coconut Milk for the past few months due to my growing interest in all things “natural” and healthy. Recently, I attended the Good Food Festival in Toronto and found the best thing I’ve ever tasted!! Okay, perhaps I’m going a tad bit over board. But I can honestly say I love what I found. I had no idea that it existed.

Have you ever heard of Coconut Jam? If you are familiar – kudos to you. If you are like me, and this is a new phenomenon to you… welcome! From the moment I tasted the samples at the booth, I knew I found something really cool. It comes in a few flavours – plain, vanilla and mango. The difference was really subtle between them, but I  went with the mango. I’ve had it on toast and english muffins, but I wanted to do something extra special so I adapted a basic muffin recipe and created my very own Coconut Jam Muffin. I should actually call it Triple Coconut – Jam Muffins because I used some Coconut Flour. And some Coconut Milk too. This is my first time cooking with coconut flour as well as the coconut jam. It came out very well. Certified AWESOME. I need to contact the company and secure some more of this good stuff. I’m hooked!


Coconut Jam Muffins


Coconut Jam Muffins
Recipe Type: Muffin
Author: Lyn of The Lovely Pantry
Prep time: 20 mins
Cook time: 20 mins
Total time: 40 mins
A coconut infused muffin with coconut jam in the centre
  • 1 1/2 Cups All Purpose Flour, Unbleached
  • 1/2 Cup Coconut Flour
  • 1 Tbsp Baking Powder
  • 1/8 Tsp Salt
  • 3/4 Cup Superfine Sugar
  • 2 Large Eggs
  • 1 Cup Light Coconut Milk
  • 6 Tbsp Melted, cooled unsalted butter
  • 1 Tsp Vanilla Extract
  • 4 Tbsp Coconut Jam
  • 2 Tbsp Turbinado Sugar (Raw Sugar)
  1. Preheat your oven to 400F
  2. Grease a 12 cup muffin pan or line with paper liners
  3. Sift flour, baking powder and salt into a large bowl
  4. Stir in the coconut flour and superfine sugar
  5. In a medium bowl, lightly beat the eggs. Beat in the coconut milk, butter and vanilla extract
  6. In the bowl with the flours, make a well and pour in the liquid ingredients. Stir gently to combine and take care not to over mix
  7. In either the muffin liners, or greased muffin cup, fill each cup half way. Add about a teaspoon of jam into the centre of the batter of each cup.
  8. Fill each cup with the remaining batter to cover the jam.
  9. Sprinkle the batter with some Turbinado sugar
  10. Bake for about 20 minutes until muffins are golden brown and firm to the touch

Adapted from the book “100 Muffins from 1 Easy Recipe”


I need to contact these people. We need to be friends. VERY good friends.


Coconut Jam with Mango


I used some teaspoons to drop a small amount into the batter. I like that a little goes a long way. This jam smells so good. The kids loved it too – on toast, on crackers, in a sandwich and in muffins!


Teaspoon of Coconut Jam


I placed a dab of jam in the centre of the batter… just like this…


Coconut Jam in half a muffin cup of Coconut Muffin Batter


Then I covered it with more batter, then sprinkled it with my topping of preference if I am not using a streusel ~ Raw Sugar! I love that little crunch!


Batter and Turbinado Sugar


This one is mine!!!


Coconut Jam oozing out of the muffin


Allow muffins to cool for a few minutes because the jam will be hot. Don’t ask me how I know this.


Coconut Jam Muffins - ready



Aside from the amazing aroma these muffins gave my home, I really love a few things about these muffins. Just looking at them, they look like ordinary muffins. Nothing special, at a glance. A few crunchy bits on the top, and a tender but firm exterior. But then there’s that one muffin where the jam started to ooze out. That is what drew me to that muffin, that slight difference. A slight imperfection, perhaps? Many times, there is goodness in the ordinary. We just have to take a chance and dig deep. See beyond what is right before us. Only then, will we see and experience that beautiful sweetness and goodness that a muffin can offer.


Coconut Jam in the middle


Biting into that jam was the business! LOL! Happy Monday everyone!








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Chicken Rundown

Feb 6, 2012 by


Chicken Rundown


Today’s recipe came to fruition from a simple request from a friend on Facebook. “Lyn, do you have a recipe for Rundown?” I love questions like this. Really I do.

I’ve only had Rundown twice in my life. It was Mackerel Rundown. And it tasted so GOOD. I had it with boiled dumplings and boiled green bananas. It wasn’t an attractive dish, but it was very nice. Which explains why I had it a second time. Rundown always seemed to be an exotic dish in my eyes. It was not a dish that was prepared in my own home growing up, and I had not met anyone who made it until I was an adult. Furthermore, I thought there was only one type of Rundown ~ Mackerel. As I jumped into my research, I found out that Rundown itself is in fact the sauce (Coconut Milk) in which the mackerel is cooked in. It only stood to reason that you could use Chicken. Right? I did see some recipes out there on the internet but they did not seem to be exactly what I wanted to do. So I just did it how I felt comfortable. As long as the basic ingredients are present, I’m quite happy to call my dish Chicken Rundown. Thanks to “Farmgirl” for asking me and getting my creative juices flowing!

It tasted good. Yes, I’ll make it again. I’ll even make it with scotch bonnet pepper! Maybe.

I served it with rice because I felt it paired better than if I tried to serve it with boiled dumplings.


Chicken Rundown
Recipe Type: Main
Author: Lyn of The Lovely Pantry
Prep time: 15 mins
Cook time: 50 mins
Total time: 1 hour 5 mins
Serves: 6
Chicken Rundown, a Jamaican inspired meal
  • 8 chicken thighs, skinless, boneless, cut into 3-4 pieces
  • 1 Red Sweet Pepper (or green) finely chopped
  • 1 Can Coconut Milk (I used Low Fat or “light”)
  • 1 Large Onion, chopped
  • 4 Cloves Garlic, chopped
  • 2 Escallion
  • 1 Small Tomato, chopped
  • 2 Tsp Dried Thyme
  • Salt & Pepper
  • 2 Tsp All Purpose Seasoning
  • Extra Virgin Coconut Oil
  1. In a food processor, blend onion and garlic
  2. In a medium dutch oven, or heavy pot, add coconut oil. Bring to medium heat.
  3. Add blended onion and garlic and sauté for 2 minutes until softened
  4. Add tomato, thyme, sweet pepper, salt and pepper
  5. After about 2 minutes, add can of coconut milk
  6. Bring to a boil, then reduce to a simmer for about 25 minutes, allowing the sauce to thicken
  7. Season the chicken with salt, pepper & all-purpose seasoning
  8. In a skillet, brown the chicken on both sides until cooked through, about 10-15 minutes
  9. Drain the oil from the chicken and set aside
  10. If the coconut milk is of the desired consistency, add chicken
  11. Add escallion, leaving some of the green for garnish
  12. Simmer for about 15 minutes
  13. Stir, then serve over rice

If you wish to use scotch bonnet pepper, use about 1/4 pepper, finely chopped. Add with the sweet pepper.


Chicken Rundown with Rice


I think this came out quite well. I’m toying with the idea of a vegetarian version using root veggies. Hmmmmm….


Happy Monday! Have a splendid week :-)

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Curried Tofu & Green Beans

Jul 11, 2011 by


Tofu is a food item that many vegans choose to consume. I am not a vegan however, I do have days where I choose not to eat meat. I got this recipe from Everyday Food, and I was so glad that I tried it. Of course I had to put my own personal spin on it. The original recipe used water instead of broth, and also tomatoes. I didn’t have any tomatoes so I used chickpeas and carrots. I love the taste of curry and this recipe inspired me to try tofu. Since then, I have prepared it for a few family members and shared the recipe too. Preparation of tofu is easy once you know how to do it. Give it a try and leave a comment, or share your experience on my Facebook Page.




1 Packet Extra Firm Tofu (350g)

2 Tblsp Olive Oil for browning

1 Onion, thinly liced

4 Cloves Garlic, minced

1 Tsp Pimento

Salt and Pepper to taste

2 Tsp Oregano

1 1/2 Tblsp Curry Powder

1/2 Cup Light Coconut Milk

1/2 C

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