Roasted Butternut Squash & Apple Bisque

Roasted Butternut Squash & Apple Bisque


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1 large butternut squash (4.5 to 5 Pounds), cut lengthwise and seeded
1 box/32 oz. of unsalted chicken or vegetable broth/stock
2 medium granny smith apples, cut in half and seeded
2 medium or 1 large yellow or white onion, peeled and quartered
olive oil
salt and pepper
1 tsp. of sugar
1 Tbsp. of fresh rosemary or sage, roughly chopped
 tsp. pumpkin pie spice blend
3/4  cup of heavy cream (optional)
Optional – add a sprinkle of crispy bacon or prosciutto

Preheat oven to 425 degrees F.

Arrange squash, apples, and onions cut side up on large rimmed baking sheet large shallow roasting pan.








Drizzle with olive oil, sprinkle with salt, pepper, and pumpkin pie spice, and roast 30 minutes.  Take out apples and set aside.  Roast 30 minutes more or until very golden and tender.  Let cool slightly.
With a spoon, scoop out flesh of squash halves and transfer to a medium bowl.

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Discard any tough, dark, bottom layers from onion quarters.

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Cut apple and onion into large chunks.  The blender will take care of the apple skins- no need to remove them.

In a blender, add one-third a third of stock first, then one-third of roasted vegetable mixture.  Start at a low speed then increase speed until pureed.  Pour pureed mixture in a large heavy saucepot (4 quarts or larger) and repeat with rest of stock and vegetables.  On medium low heat, simmer for about 20 minutes.  Add fresh chopped sage or rosemary.   Taste it and adjust salt/pepper to taste.

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If using heavy cream, turn heat down to low, add cream, and mix well.  Simmer for 5 minutes more – do not let boil.

Optional – add a sprinkle of crispy bacon or prosciutto.

This will last 3 days in refrigerator and up to three months in an airtight freezer container/bag.  You can freeze products with heavy cream you cannot freeze milk.  So make sure to use heavy cream if using.  

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The Cape Cod Kitchen is about cooking and naturally preserving with whole foods. 

You are not going to see recipes with highly processed foods.  These recipes can be changed for any dietary needs. I will also provide info on how to naturally preserve each these recipes.

There is a great benefit to consuming foods that do not have chemicals/preservatives or that are not prepackeged and highly processed.

Most of all, you will learn how to naturally preserve whole food recipes and still be able to bring it on the go with a quick microwave or oven/stove heat up.

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High Protein – Low Sugar Berry Smoothie – 240 Calories

High Protein – Low Sugar Berry Smoothie -240 Calories

It took a while to get this recipe just right.  I use whole milk organic yogurt. Fat reduced or fat free dairy has a lot of chemicals (to make up for the fat), added sugar, and is also highly processed.  Also plain yogurt is the way to go here because fruit flavored yogurt has added sugar, preservatives and calories. 
This smoothie is great for breakfast or lunch on the go and totally fills you up. I use organic whole frozen berries that is a blend of strawberries, raspberries, blueberries, and black raspberries.  You can usually find a blend like this very easily. Buying frozen organic fruit and veggies is also more economical and lasts longer. 


In order of adding to blender:

1/2 cup of water (no need to add extra calories or sugar)
1 cup whole milk plain yogurt – I use this:






1 cup of frozen mixed berries
1 tablespoon of pure vanilla extract (optional)
1 teaspoon of pure maple syrup

Add the ingredients above in order to a blender. Pulse until smooth.



You can double this recipe and have some for later or just to make ahead.  Pour blended smoothie into a quart size zip top bag and put into a freezer bag. It will last in the freezer for one month and in the refrigerator for 2-3 days.


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Greek Salad

Greek Salad 3

No lettuce needed for this hearty salad.  Chickpeas add protein. 


Refer to photo above for cutting the size of vegetables

4 large vine ripe tomatoes – seeded
3 English cucumbers seeded and sliced thick
3 mini sweet orange peppers cut crosswise
5 large ribs of celery cut crosswise
1 medium red onion thinly sliced
1 can of chickpeas – drained and rinsed
1/2 of a block of feta cubed buying feta in a block has more flavor and is moister than crumbles also stays fresher longer.
feta block

2 tablespoons of italian seasoning blend
Juice of 2 lemons
3 tablespoons of olive oil – extra virgin
Salt & pepper to taste

Combine all the veggies in a large bowl 
Add chickpeas, and feta cubes
In a small bowl, whisk together the lemon juice olive oil and italian seasoning.  Pour over salad and combine. Salt & pepper to taste. 



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Spring Roasted Pesto Chicken

Pesto Roasted Chicken



Using the pesto I made previously, I decided it would be a great flavor to roast a chicken.


3.5 to 4.5 pound whole chicken at room temperature (let sit on counter for one hour) 
3 tablespoons of pesto (if frozen take out and let sit at room temperature)
1 Medium onion, quartered
Salt and Pepper to taste

Preheat oven to 425 degrees

Remove giblets from inside the chicken and discard
Salt and Pepper chicken inside and out
Take pesto (just use your hands) and rub inside the cavity, under skin of chicken and on top of chicken skin
Pesto Chicken

Add quartered onion to inside of chicken
Roast chicken for 45 mins, check the color to make sure not too brown, and cover with foil if necessary.
Roast 15 mins more. Insert instant read thermometer between breast and thigh-behind the leg, you want 160 degrees

My chicken was just under 4 pounds and took an hour and 15 mins to get to 160. Once it’s at 160 take out, cover with foil and let rest for 30 mins. The temp will rise to about 165. 





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Little Necks with Pancetta, Shallots, and Tarragon – no shucking required!

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Little neck clams generally only have a very small amount of sand on them, to purge the clams scrub the shell in water and then place them in water for about 20 – 30 minutes for a recipe right before you are ready to cook them.

Pancetta is optional. Also good is Applegate Farms turkey bacon or any nitrate free bacon. Also a good sub for bacon is chopped Kalamata olives.  

This recipe serves 2.  I usually have with a salad.   If feeling indulgent, it certainly would be awesome over pasta. 

1 & ½  pounds of fresh little neck clams
4 oz. of Pancetta or turkey bacon or sub some chopped Kalamata olives
1 cup of thinly sliced shallots about 3 whole shallots
2 tablespoons of chopped tarragon
Juice of one lemon
1 cup of no salt or low sodium chicken or vegetable stock. I used dry white wine – Pinot Grigio
Salt and pepper to taste
 ¼ to ½ teaspoon of crushed red pepper

Scrub clams in cold water and let sit in a bowl with cold water for 20 -30 mins.
You need a large pan or skillet with a tight fitting lid; the clams are going to be steamed.
Heat a large pan medium high heat.
Add Pancetta or bacon or olives (if using olives add 1 tablespoon of olive oil)

Add shallots stir and cook until golden brown.
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Add clams, tarragon, lemon juice, stock or wine, a pinch of salt and fresh ground pepper.
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Turn heat on high and cover with lid. Clams should open in about 5 minutes. Discard any clams that do not open.
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Add clams to plate or bowl and add cooking liquid.
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Pesto- not just for pasta…


Making your own pesto is another great way to add flavor and enhance whole foods.  Because good quality basil is available year round now – it’s doesn’t have to be just a summertime condiment.  I use pesto year round in soups, stews, seafood, poultry, pork and vegetables.  I also use it for dips, spreads, sauces, and salad dressings.  This time of year I make it because I observe lent.  This is amazing on halibut, swordfish, salmon, cod, or any shellfish either baked or pan seared.  This recipe yields about 2 cups prepared. To make extra, to freeze in ice cube trays, double this recipe.  It will maintain freshness for about 3 months frozen or up to a week in an airtight container in the refrigerator.  I made this in a blender; you can also use a food processor.

1 cup of extra virgin olive oil
3 Cups packed fresh basil leaves- stems removed do not use any leaves that have spots on them – it will taste bitter & use as much of the smaller leaves as possible- save the large ones for salads, sauces or soups.
5-6 medium size cloves of garlic whole & peeled
½ cup of raw pine nuts
The zest of an entire lemon – try not to get down to the white pith- it’s also bitter
½ cup of grated Parmesan cheese
½ teaspoon of salt
½ teaspoon of grated black pepper or to taste

If using a blender add olive oil first.
Then add the rest of ingredients. Pulse until everything is combined.  If too thick – add more oil. See picture for consistency.


Taste it! Does it need salt or more pepper?
Like it spicy? Add ¼ teaspoon of crushed red pepper.

To preserve for Freezer:


Add to ice cube trays. Cover twice in plastic wrap. Freeze for 24 hours in trays. Once the pesto is frozen –  transfer to freezer safe bags and/or containers. Keep as much air out as possible. One cube frozen is about 2 tablespoons thawed. If you are adding to soups, stews or sauces- no need to defrost. If making dips, dressings or marinades, let thaw at room temperature or overnight in refrigerator.

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