Butternut Squash Soup

Guys seriously, this recipe is one of my favorites. This is actually the first time making it but every.single.time I’ve had it my tastebuds were quite happy so I figured I needed to get a good recipe in my arsenal.

I’m making this yummy fall treat for my church’s Women’s Fellowship group. We are having a women’s pampering day focusing on taking care of ourselves, wellness, and simply enjoying each others company. I’m pretty stoked! It’s so important for Christians to surround ourselves with other Christians in order to be built up. Absolutely having friends who aren’t Christians is important…what a better way to have them see Jesus Christ in our own lives BUT surrounding yourself with other Christians is critical to growth.

ANYWAY…

This recipe was SO EASY! Seriously, the hardest part is cutting the stinkin’ butternut squash (and if you buy the frozen or fresh already cubed up, it’s even easier). My slow cooker did all the hard work. For real.

I’m going to annoy a lot of people. I didn’t measure the spices. Because this was the first time making it I was unsure of the amount until I sprinkled and tasted, sprinkled and tasted. Rest assured I estimated and then double checked it with other recipes and I believe this is it.

Butternut Squash Soup

Ingredients:

1 cup reduced-sodium chicken broth
1 large butternut squash, peeled and cubed
2 medium onions, diced
3 stalks celery, diced
5 cloves garlic, minced
2 bay leafs
2 teaspoon ginger
1/2 teaspoon cumin
1/2 teaspoon turmeric
1 teaspoon nutmeg
salt (to taste)
1 teaspoon pepper
1, 14 oz can coconut milk

Directions:
1. Preheat the slow cooker. I put mine on high for 6 hours poured in the chicken broth and then started prepping the vegetables.
2. Toss the butternut squash into the slow cooker along with the onions, celery, and garlic and mix.
3. Add bay leafs, ginger, cumin, turmeric, nutmeg, and pepper over veggies and mix well.
4. Allow the soup to cook until the butternut squash is tender.
5. Once it is tender puree the mixture along with the coconut milk (I used a blender but you can also use an emersion blender which would have been so much easier).
6. Serve with cilantro for a pop of freshness!

If you love savory and slightly sweet, you’ll LOVE this soup. It would make a wonderful side dish for Thanksgiving or any fall dinner! Again, it’s a fan favorite and the twins loved it too!

Check out my Facebook page to see how to cut a butternut squash…simple steps! All you need is a butternut squash and a sharp knife!

Souper Easy Wellness Soup

Lame title, I know but it truly is super easy!

It’s fall and where I live, the leaves are gorgeous! Vivid colors that pop out of the green landscape and the cool weather that makes you want to eat warm soup. Here’s a picture taken on a walk last week. Simply beautiful.

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Listen, eating well and homemade cooking does not have to be hard, time consuming, or tasteless. That’s the theme of this blog. I want to show you how to eat well, simply; without having to buy rare ingredients at a specialty store, recipes that take minutes, and taste delicious! This recipe is what I call a “dump” recipe. I dump all of the ingredients into the pot with very little prep time. Easy peasy!

I have spun this soup recipe many ways but I must admit this one may be my favorite. It’s vegan which means it is entirely animal product free! I wanted to do it in October because you could also call this anti-cancer soup or anti-inflammatory soup but wellness soup fits more peoples wants/needs.

You cannot get too many veggies. If I’m missing a vegetable that you usually use in a soup or stew, add it. If there are leftover veggies in your freezer or refrigerator and you want to use them, throw those kids into the pool! Same thing with herbs and spices…use what you have and what you think will taste good together. You can’t go wrong with veggie soup, add what moves you!

To quote my dear friend and fellow dietitian Heather Tressler “Baking is a science, cooking is an art” meaning that when you bake something you probably should follow the recipe or it may not turn out well. Cooking however, is an art meaning that it is up to interpretation. Add, subtract, make it your own piece of art!

Let’s get down to it because I know you want the recipe!

Amanda’s Wellness Soup

Ingredients:

  • 3 tablespoons of canola oil
  • 2 tablespoons minced garlic (or more up to you)
  • 1 medium chopped onion (shortcut: use frozen chopped onions)
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon turmeric
  • 1/4 teaspoon cayenne pepper (or more if you want to really spice it up)
  • 2 tablespoons balsamic vinegar (surprise ingredient)
  • 3 bay leaves
  • 1 teaspoons basil
  • 2 teaspoons oregano
  • 1/2 cup lentils
  • 1/2 cup quinoa
  • 64 oz vegetable broth
  • 32 oz frozen soup vegetables (microwave for 5 minutes in a glass bowl)
  • 7 oz frozen corn
  • 10 oz shredded cabbage (you can shred yourself (about 3 cups) or use already shredded
  • 7 oz can of mushrooms (or any type of mushroom you like)
  • 5 oz frozen chopped kale
  • 1, 32 oz can diced tomatoes

Directions

  1. Heat a large stock pot over medium high heat, pour canola oil in and follow it up with garlic and onion. Allow the onion to cook until for 1-2 minutes.
  2. Add black pepper, turmeric, cayenne pepper and balsamic vinegar and allow the vinegar to cook down slightly (about 2 minutes)
  3. Add bay leaves, basil, oregano, lentils, and quinoa. The pan will be fairly dry but that is ok! Allow the lentils and quinoa to toast for about 1 minute before pouring the veggie broth.
  4. Place the soup veggies, corn, cabbage, mushrooms, kale and diced tomatoes into the pot.
  5. Allow soup to cook down (I had mine in the pot all day on low/simmer) or put in a crock pot on low all day.
  6. It’s ready to go right after all of the veggies warm up but I like to let the flavors marry for a few hours.

5 Quick Nutrition Lessons (from this recipe)

  1. Frozen veggies are just as awesome as fresh. In fact when vegetables are not local/seasonal then frozen is actually better than fresh. After veggies are picked they begin losing antioxidants within hours. Frozen vegetables are picked and flash frozen soon after harvesting which saves those amazing antioxidants. So this winter go for frozen vegetables!
  2. Turmeric is amazing (as you notice I have it in almost all of my recipes). It doesn’t work as well by itself so you need to make sure that you are pairing it with black pepper, garlic, and/or ginger for the anti-inflammatory properties to come alive. It’s also not as effective in supplement form. Cook with it! Enjoy that subtle smoky flavor in most of your cooking!
  3. Herbs and spices help improve the flavor of food without having to add a ton of salt. I do add some salt (not a lot by most standards) and let people shake it on if they prefer. We use way too much salt as a society so sometimes it takes a while to get used to the flavor without a ton of it in our food. If you (or someone you cook for) has high blood pressure, congestive heart failure (CHF), kidney disease, and some other diseases you may have to cut back. Reduce the salt and increase those delicious herbs and spices!
  4. Lentils, quinoa, peas, and corn are used as protein in this dish. You don’t need meat in order to eat protein…at all. All of these are actually less expensive than meat but more nutrient rich. So eating well doesn’t have to cost more, especially when you use these plant sources as protein. This soup is a meal in itself…protein, starches/carbohydrates, and vegetables all wrapped up into one delicious dish!
  5. This is a great soup for cold and flu season as well. It has been shown that garlic and onions are natural antibacterial and antiviral foods. They can help your body fight off these nasty viruses and bacteria! Remember when mom made chicken soup for a cold? There’s something to be said about that especially if she used garlic and onion. Tomatoes are rich in vitamin C which is a building block for your immune system and cayenne pepper has also been shown to ward off illness.

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Basically you cannot go wrong with this soup! From chronic disease prevention to common colds this soup has you covered!

I had leftovers that I wasn’t able to eat so there will be delicious leftovers in a few week!

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I’d like to hear from you! What would you add to this soup to make it even more healthy and delicious?