Butternut Squash: Go Beyond Flavor With Nutrition For A Healthier You!
Butternut squash has a sweet, nutty flavor, that is why many people enjoy adding it to their favorite dishes.This versatile veggie is packed with more than just taste possibilities; it’s also loaded with vitamin A — 1 cup of cooked squash has almost 150% of the recommended daily allowance — and is a good source of fiber, potassium, and magnesium. And like most vegetables, it’s fat-, cholesterol-, and sodium-free.
Besides, butternut squash is a great source of beta carotene, a powerful antioxidant. This vitamin and powerful antioxidant can prevent lung cancer, atherosclerosis, diabetic heart disease, help alleviate or prevent inflammatory diseases such as arthritis,lower cholesterol levels, and much more.Folate is another important nutrient which can help prevent birth defects. It also has 32% of DV of Vitamin C, omega 3 fatty acids, several vitamin B’s and copper.
I have to confess that butternut squash is my favorite vegetable next to tomatoes. I eat it almost every day, not just because of its high nutrient profile but for its gorgeous orange color, creamy, dense texture, and sweet yet versatile taste. When butternut squash is served in soup the potassium present in it can be particularly beneficial.
That’s because the sodium level in soup, even homemade soup, can end up on the high side as we season for taste. Excess sodium, unfortunately, has the potential to negatively impact the natural ability of your blood vessels to relax and expand. Fortunately, potassium encourages the body to excrete sodium and counteract the harmful effects of the excess. That’s one of many reasons why Butternut Squash Soup can be such a healthy choice.
You get a good dose of potassium to counter the sodium in the soup. For more potassium serve the soup with a side salad of dark leafy greens.
The Butternut Squash Soup recipe I’m sharing calls for roasting small cubes of squash at 400 degrees F before preparing the soup. The roasting gives the squash a deep caramelized flavor.
This along with olive oil gives the soup a rich and buttery taste without all the saturated fat and cholesterol of butter and cream! When I tasted this soup for the first time I understood instantly how this squash might have gotten its name.
If you don’t have time for roasting you can cook the squash cubes directly in the broth. But the taste may not be quite as rich and creamy
Butternut Squash Soup
(Makes 6-8 servings about 1 cup each)
Ingredients:
* 1 3-pound butternut squash–peeled, seeded, and cut into 1-inch cubes (5-6 cups)
* 3 Tbsp. extra virgin olive oil
* 2 tsp. kosher salt (or regular iodized salt)
* Pinch of freshly ground black pepper
* 1 Tbsp. butter
* 1 large yellow onion, diced (about 1 1/2 cups)
* 1 Tbsp. chopped fresh sage or 1-2 tsp. dried sage
* 6 cups vegetable broth
Sprinkle freshly grated Parmesan cheese on top of each bowl
Preheat oven to 400 degrees F. In a large bowl, toss the squash with 2 tablespoons of the olive oil, 2 teaspoons of the salt, and the pepper. Place the squash on a rimmed baking sheet and roast in an oven for 15 minutes or until they are caramelized; set aside. In a Dutch oven or a large stockpot, heat the butter and the remaining oil over medium heat. Add the onion and sage and sauté, stirring occasionally, until the vegetables are translucent and tender, 10 minutes.
Add the squash, broth, and the remaining salt and bring to a boil. Lower heat and simmer for 30 minutes or until the liquid is flavorful. Remove from heat. Using a blender or a food processor, blend the soup in batches until smooth. Return to the pot and keep warm. Top with a little freshly grated Parmesan cheese.
Want to know more about butternut squash? Then, click here:
Butternut Squash: Save Space In Your Garden With Trellis! | Your Organic Gardening Blog
Yours truly for great health, mind and body,
Michelle, natural health advocate
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July 31 2010 11:16 pm | Green Living and Healthy Eating and Natural Beauty and Natural Remedies and Weight Loss
July 31st, 2010 at 11:33 pm
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