Butternut Squash Soup

While a thanksgiving meal can be an elegant celebration of family and friends, it can be stressful for the person cooking the meal. Making a nutritious soup a day or two before the celebration can free up the stovetop or oven for making other recipes. Simply reheat the soup several minutes before the meal and serve. It can be used as an appetizer or an accompaniment to a meal. A butternut squash soup is a delicious as well as nutritious way to add color and variety to your meal. Butternut squash and other orange starchy vegetables are rich in Beta-carotene, an important phytochemical (disease fighting compounds found in plants). Below is additional information about the health benefits of beta-carotene, as well as a delicious Butternut Squash Soup recipe.

Consider attending Eric’s Thanksgiving cooking class on November 18^th , 2014 for a full nutritious plant-based Thanksgiving meal! More information at cooking classes can be found at: http://stramcenter.com/news/news-detail/culinary-nutrition-cooking-classes-starting-in-september1/

·Beta-carotene: Beta-carotene has been found to support the immune system and also protect the skin. Another benefit of Beta-carotene is that it can be converted into vitamin A, which is important for protecting the eyes from oxidative damage and diseases such as macular degeneration.

o Food Sources:leafy green vegetables, orange starchy vegetables, red peppers, apricots, broccoli, mango, cantaloupe, etc.

Butternut Squash Soup

Recipe By: Eric Sharer, MPH, RD, CSO, CDN

Ingredients

1 large or 2 medium Butternut Squash, peeled, cubed, seeds removed

OR cut in half lengthwise, seeds removed

1-2 tbsp. Organic canola oil or grapeseed oil

2 each Organic Granny Smith apples, peeled, cored & diced

2 large Spanish onion, peeled and diced

3-4 cloves Garlic, peeled and chopped

As needed Water/ Vegetable stock/ Magic Mineral Broth

1-2 tbsp. Extra Virgin Olive Oil/ Organic canola oil or grapeseed oil

To taste Salt & Pepper

Fresh Sage or dried sage, roughly chopped OR

Fresh ginger, peeled, diced

Directions:

1. Preheat oven to 450’F.

2a. Spread squash cubes evenly onto a baking sheet/ roasting pan and lightly drizzle canola oil over cubes. Sprinkle with salt and pepper. Place into preheated oven and roast for 30 minutes at 450° F, or until the squash is golden brown. Stir frequently to ensure even cooking. Squash should be soft to the touch, or fork tender. Set aside

Or

2b. Place squash on a baking sheet with the skin side down, and brush the inside with canola/grapeseed oil. Place into preheated oven and roast for 30 minutes at 450° F, or until the squash is golden brown. Squash should be soft to the touch, or fork tender. Set aside to cool slightly, when cool enough to handle, scoop out the squash into a bowl, and set aside.

3. Heat extra virgin olive oil in a medium sauce pan on stove at medium high heat. When oil is hot add apples, onions, garlic and salt and pepper (to taste) to the sauce pan. Sauté until onions are caramelized and apples are soft.

4. Roughly chop sage leaves and/or ginger and add to sauce pan.

5. Add butternut squash to the sauce pan and cover with water. Bring to a boil and reduce to a simmer. Cook over medium-high heat for 5 minutes.

6.Puree the mixture using a hand blender or blender. Add more water to sauce pan if needed. Puree until the soup is smooth. Serve warm with a dollop of cashew cream in the center of the bowl. Garnish with toasted pumpkin/sunflower seeds, or freshly chopped herbs