Butternut Squash and Apple Soup

Happy New Year! It’s amazing how quickly the new year came upon us! Have you all made your resolutions yet? 

Previously, I wrote a post about some of the winter fruits and vegetables available. Today, I’d like to focus more on the tasty butternut squash. Butternut squash is a good source of fiber, potassium, and magnesium. It is also naturally fat and cholesterol free! A half-cup contains only 50 calories, yet, provides you with 260% of your daily value for vitamin A and 40% of your daily value for vitamin c, which can help support your immune system. 

Now, after reading those quick facts about butternut squash, it sounds pretty enticing, doesn’t it? Makes you want to put it in your shopping cart during your next grocery shopping trip, huh? But, you may worry that you won’t be able to cook it right away or you’d like to find a recipe first before you cook it. Worry not! Butternut squash is a hearty vegetable that can be stored up to about a month in your pantry. When choosing butternut squash, pick one that is heavy for its size, is free of bruises, and is more tan in color than white. Below is a delicious recipe for homemade butternut squash and apple soup. Hope you enjoy it as much as I do!

Butternut Squash & Apple Soup

Total Time: 60 minutes (stovetop), 5-7 hours (crockpot)

Yield: 3.5 quarts

Servings: 6

Ingredients

1 butternut squash, peeled and seeded

1 tablespoon unsalted butter (I used a flaxseed oil variety)

1 tablespoon olive oil 

1 cup water

2 cups low sodium vegetable broth 

2 large onions, chopped 

2 medium apples, chopped 

Dash of salt and pepper

*Roasted butternut squash seeds (optional)

Directions- Stove Top

1. Sauté butter, olive oil, and onions in a large pot for about 5-10 mintues, stirring occasionally.

2. Cut squash into chunks and add to pot with apples, salt, pepper, water, and broth. Bring to a boil, cover, and cook over low heat for about 30-40 minutes.

3. Remove soup from pot and puree in a blender or use an immersion blender right in the pot!

4. (Optional) Top your soup with a sprinkling of roasted butternut squash seeds.

Directions- Slow Cooker

1. Sauté butter, olive oil, and onions in a small saucepan for about 10 minutes, stirring occasionally. Transfer onions to the slow cooker.

**You can also lightly cook the onions in the bottom of your slow cooker. 

2. Cut squash into chunks and add to your slow cooker with the apples, salt, pepper, water, and broth. Cook for 5-7 hours on high heat.

3. Remove soup from slow cooker and puree in a blender or use an immersion blender right in your slow cooker. 

4. (Optional) Top your soup with a sprinkling of roasted butternut squash seeds.

Nutrition Information (approx. 1 cup) 120 Calories, 3.5 g Fat, 68 mg Sodium, 445mg Potassium, 23g Carbohydrates, 5.5g Fiber, 1.5g Protein, 170% Vitamin A, 38% Vitamin C, 16.5 % Vitamin B-6

*Roasted Butternut Squash Seeds

Instead of discarding your butternut squash seeds, set them aside and use for a soup topping or quick snack! Simply rinse your seeds in a small bowl of water (to remove stringy flesh) and pat dry on a towel. Spread the seeds on a greased baking sheet, drizzle them with a splash of olive oil, and sprinkle on seasonings of choice. Bake for about 10-15 minutes at 300 degrees F.  Keep an eye on the time for smaller seeds so that they do not burn. 

Seasoning Blends: 

-Sweet: Cinnamon, nutmeg, maple syrup

-Savory: Paprika, garlic powder, salt, and pepper

Post is guest written by Christine Farinella - Current dietetic intern with the University of Delaware that holds a Bachelors of Science in Nutrition & Dietetics from West Chester University. Recipe credit to Felicia Porrazza of PorrazzaNutrition. 

References - fruitsandveggiesmorematter.com 

Tips for Using Winter Fruits and Veggies

The cold weather has been creeping upon us, which means that winter is right around the corner. Though we have to embrace this cold weather, there is something we can look forward to --- winter vegetables and fruits! Yes, those delicious, hearty vegetables that amp up our soups, and fill our homes with a distinct aroma while roasting, and those sweet fruits that we look forward to helping build our immune system! You may be wondering what’s so special about these fruits and vegetables, and what on earth am I supposed to do with them? Well, you have come to the right place, because today's post is all about that!

Winter Squash

Winter squash is typically the first vegetable that comes to mind for this season. What is wonderful about these vegetables is that they are harvested in the fall and can last through the wintertime. There are a variety of squashes that fall under this category, such as butternut squash, acorn squash, spaghetti squash, sweet pumpkin, and delicata squash. These vibrant squashes are rich in antioxidants (vitamin C and E), potassium, and fiber! Roasting these vegetables brings out their natural sweetness and fills your home with a delicious, nutty aroma. Winter squashes also make excellent soups and side dishes to help warm you up during the cold weather!

Clementines, Mandarins, and Tangerines

Now, you may be wondering what the difference is between these 3 fruits since their names are often used interchangeably. Tangerines and clementines are a type of mandarin. Clementines tend to be sweeter, easier to peel, and are usually seedless. Tangerines, on the other hand, are a bit more sour and contain seeds. Both fruits have great antioxidant properties with more than a day’s worth of vitamin C! These immune-boosting fruits are great for this time of year when cold and flu season is in full effect. These little guys last around a week in the fridge, and are great to keep on hand as an on-the-go snack!

Kale

Kale has grown in popularity due to it being labeling as a “superfood.” This dark, leafy green is a member of the cabbage family, and has a bitter taste. Kale is very versatile when it comes to cooking since it can be used in soups, roasted into kale chips, eaten raw in a salad, or sauteed in a stir-fry (just make sure you cut the tough rib out). This green is an excellent source of vitamins A and C, and a good source of calcium and potassium. Below is a delicious and simple kale chip recipe that is sure to satisfy your crunchy snack cravings.

Simple Kale Chips

Ingredients

2 cups kale leaves (washed, de-stemmed, and torn apart) )

1 tablespoon olive oil

Salt and pepper to taste*

Directions 

1. Preheat oven to 375 degrees F.

2. Place kale leaves on a large baking sheet. 

3. Drizzle kale with olive oil and spices*.

4. Bake for about 15 minutes, keeping an eye on them so they do not burn. 

*You can use any combination of spices for your kale chips, such as: garlic powder and parmesean cheese, hot pepper flakes, cayenne pepper with lemon zest, or your favorite seasoning blend! 

Post is guest written by Christine Farinella - Current dietetic intern with the University of Delaware  that holds a Bachelors of Science in Nutrition & Dietetics from West Chester University. 

References:

-Fruitsandveggiesmorematters.org - Thekitchn.com - Acefitness.org - Diffferencebetween.net - Foodnetwork.org