Food of the Week

Butternut Squash
  • High in Beta Carotene (converted by our body into Vitamin A), which can help prevent cancer (particularly colon and breast), heart disease and Macular Degeneration
  • 1/2 cup of cooked butternut squash holds 25% of the daily requirement of Vitamin C
  • Has Folate, a B Vitamin which helps cut down the risk of birth defects in babies and which can lower homocysteine levels. Homocysteine has been connected with an increased risk of heart attack and stroke because it goes on a rampage and destroys the lining or our blood vessels
  • High in fiber which helps keep our cholesterol levels low and can act as a digestive aid
  • One cup of this squash has more potassium than an average sized banana

Fun Fact: Butternut Squash is known as a winter vegetable because in the time before refrigerators the squash, which was harvested in the fall, would last through the month of December.

 

Creamy Butternut Squash and Parsnip Soup
butternut-squash-parsnip-soup

Ingredients:

  • 2tablespoons olive oil
  • 1 onion, chopped
  • kosher salt and black pepper
  • 4cups low-sodium chicken or veggie broth
  • 2 parsnips, chopped
  • 1 butternut squash (about 1 1/2 pounds), cut into 1-inch pieces
  • 2tablespoons fresh lime juice
  • plain yogurt and lime zest, for serving

Directions:

  • Heat the oil in a medium pot over medium heat.
  • Add the onion, ½ teaspoon salt, and ¼ teaspoon pepper and cook, stirring occasionally, until tender, 6 to 8 minutes.
  • Add the broth, parsnips, squash, and 1 cup water and bring to a boil. Reduce heat and simmer until the squash is tender, 12 to 15 minutes.
  • Working in batches, puree in a blender until smooth.
  • Stir in the lime juice.
  • Serve topped with the yogurt, lime zest, and pepper.

Nutrition Facts:
Calories 219
Fat 8 g
Sat Fat 2 g
Cholesterol 5 mg
Sodium 396 mg
Protein 7 g
Carbohydrate 35 g
Sugar 9 g
Fiber 9 g
Iron 1 mg
Calcium 97 mg


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