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Butternut Squash Soup
(Orange-fleshed winter squash – notably butternut – are exceptional sources of the antioxidant beta-carotene. Beta-carotene has physiological effects in the human body, converting to vitamin A as needed, essential for a healthy immune system, skin and vision. It may also reduce the risk of certain cancers and sight-robbing macular degeneration. More is not always better, however, and the best source is food. Supplements are not recommended)
4000 IU Vitamin A = recommended daily intake
| Serving Size: |
Makes 2 quarts. Can be frozen.
1 cup; Per serving: 164 calories, 3g fat, 25g carbs, 1g protein, 287mg sodium |
This recipe is OK for those on the LMD (Low Microbial Diet).
Ingredients:
| 1 pound onions (preferably Spanish) |
1 ½ tablespoons canola oil |
| 1 3-pound butternut squash(or 2 pounds of packaged squash) |
¼ cup maple syrup |
| 4 cups chicken or vegetable stock |
2 small tart apples |
Cooking Instructions:
| 1. |
Peel and slice onions thinly. Peel and seed squash; cut into 1 1/2-inch cubes. Peel and core apples; cut into cubes.
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| 2. |
Heat oil in large stock pot over medium heat. Add onions; cook till just brown, stirring occasionally. |
| 3. |
Add apples and cook for another 2-3 minutes. Add stock and squash. |
| 4. |
Bring to a boil, cover and simmer till squash and apples are tender. |
| 5. |
Remove from heat and cool slightly. Puree in food processor until blended. |
| 6. |
Stir in maple syrup. |
Recipe from: Environmental Nutrition Newsletter, Nov 2003 Issue
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