One of the best things about the end of the year in my opinion is the bounty of local squash and how goes well with everything, and its loaded with vitamins and minerals! It can be put in soups, roasted with butter, in salads, made in to spaghetti, in smoothies, or made into a fritters. My favourite thing to make with squash *besides just roasted and coated in organic grass fed butter* would be to make it into soup. I am always so cold in the winter and soup fills me up, warms me up and makes me a happier person. Mostly cause I dislike being cold.
This soup recipe is pretty versatile, so even thought this recipe calls for Butternut squash there are many squash that work great in this recipe. Next time try using a squash you haven’t tried before to bring a new flavour profile to a classic favourite. My top 3 to use in soup are Acorn squash which is mild and earthy, Kabocha squash is dense and nutty, and Sugar Pumpkin which is sweet when roasted. Others I have used with this recipe are Sweet Dumpling Squash, Red Kuri squash, and Carnival squash.
Butternut squash is easily grown here in the Vancouver Island climate. With a bit of attention to the soil in the spring and a space to grow all summer, by the fall you should have yourself some tasty nutritious food. If you don’t have the available space for growing squash where you live. It is widely available at you can get many variety of squash at
your local farmers market or farm stand. I have been buying my squash from venders at the Island. Roots market Wednesday evenings 3-6pm at Pleasent Valley hall on Dumont rd in Nanaimo or at Prince Acres Farm in Lantzville Tuesdays from 10-5pm.
So I am figuring that you are now wondering what is so great about butternut squash. I love it for its smooth sweet flavour and its ability to go perfectly with butter but I am also a fan of its content of vitamin Bs, vitamin E, folate, calcium potassium and magnesium. Squash is also a great source of fibre which is supportive of a healthy digestive system. The nutrient content of butternut squash also makes it beneficial for balancing blood pressure, increase energy, enhance completion and influence a healthy weight.
Digestive Health
Maintaining a high fibre diet helps to contribute to regulating bowel movements and influences an environment for good bacteria.
Having healthy gut bacteria can reduce the likely hood of inflammation related disease like cardiovascular, diabetes, cancer and obesity.
Boosting the Immune system
Vitamin C and beta carotene are what bring the butternut squash its orange colour also act in a protective way in our bodies improving our immune system. Much the vitamin A coming from the magnificent orange flesh is coming from beta carotene. In our body carotenoids are converted to retinoids, the more bioavailable and active form of vitamin A.
Beta Carotene is the most researched carotenoid, it has been found to significantly reduce risk of cancers; including lung, breast and uv-formed skin cancers.
Skin Health
One serving of butternut squash alone is providing over 50% of our daily recommended amount of Vitamin C. In the body Vitamin C is a part of the process which maintains and build collagen cells. Collagen is the back bone to our skin, hair and nails. Collagen building blocks can also be found in foods like my Healing Bone Broth recipe.
Managing Diabetes
People with diabetes can eat butternut squash even thought it is a sweeter vegetable, If you have diabetes type 1 consuming a high-fibre diet can help balance and lower allover blood sugar levels. If you have diabetes type 2 increasing fibre is known to lower blood sugar levels, lipids and insulin levels in the blood. 1 Cup of steamed or roasted butternut squash provides 6.6 grams of fibre. Those following a 2,000 cal diet should be eating about 25 grams of fibre per day.
Preparation time: 10 minutes Cook time: 50 minutes Total time: 1 hour
Ingredients:
1 large squash
2 organic large tomato’s
2 cloves garlic peeled
1 onion
1 turnip
1 turmeric root – peeled
2 cups bone broth
2 tbsp olive oil
2 stalks celery
2 carrots
1 red pepper
Instructions:
Preheat oven at 375 and cut squash lengthwise and scoop out the seeds. Drizzle the scooped out squash with olive oil and place cut side down on roasting pan. Quarter the Turnip, tomato and red pepper and also add it to the roasting pan. Roast, for 45 minutes per squash or until soft. (If you are meal prepping double and cook 2 squash cook for 75-80 minutes)
While the vegetables are roasting dice onion, garlic, turmeric, carrots, celery. This mixture is called a mirepoix and is the perfect base for any soup. When the squash is almost done put the mirepoix into a pot sautéing until the onions are transparent, then add the broth.
When the squash is done remove from oven and flip over with a spatula and allow to cool slightly so you are able to remove the skin without burning your fingers. Using a spoon scrape out the insides adding them to the soup also adding the chopped up Turnip and quartered tomato’s. Don’t worry about how you cut these vegetables as we will be blending them along with the mirepoix.
Now we have all of our ingredients in the pot I suggest to add any herbs and spices that you fancy. I generally use fresh thyme, basil, parsley and oregano from my garden along with a dash of ground black pepper and Himalayan salt. Once it has all been added and mixed up I allow to cool a bit and blend it together in our food processor. Once blended I either separate it into single serving mason jars ( 250ml or 500ml) for meal prep or put it back on the stove to heat up to serve.
Recipe Notes:
If freezing the mason jars make sure to leave an inch of space at the top for room to expand so the glass jars don’t explode.
If making ahead and not freezing the soup should last 4-5 days in your refrigerator if stored and handled properly.
Can make 6 servings or 8-10 app serving sizes.
If wanting it a bit creamier I suggest trying an organic coconut cream to thin the soup out.
Seeds
While these are often thrown out when preparing your squash for dinner but did you know these puppies are full of protein, zinc, poly and mono-unsaturated fats. This makes this a wonderful heart healthy snack easily roasted while you are getting your meal together.
Zinc is SOOO important for cell health and almost all other body functions. A zinc deficiency can influence a dampened immune system.
To Roast the seeds, clean of the strings and goop. Spread the seeds out across a pan with a couple tablespoons of salty water. Bake until the water is evaporated and seeds are slightly crispy.
