Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Serve with gluten-free roll in place of whole-wheat roll.

"Happy and successful cooking doesn't rely only on know-how; it comes from the heart."
-Georges Blanc, Chef

The refrigerator light goes on...

There’s a scene in one of Gordon Ramsey’s shows where he challenges another chef to make a broccoli soup. The chef uses 11 ingredients to make the soup at great time and expense. Chef Ramsey uses only 4 ingredients in his recipe. The taste tests tell all -- simple is best. This butternut squash is like that -- a lovely, simple soup just right for the fall. Great cooking doesn’t have to be elaborate, it just has to taste good.

Soup as a Main Course

Many soups are pretty much a meal in and of itself.  It has everything that you would want in a meal – a protein, veggies, starch, and even a fruit.  

There is excellent research about the residents of Okinawa who appear to have the longest life expectancy of any culture in the world.  One of the main contributing factors is that they are lean and fit because of activity, but also because of a very low calorie diet.  The mainstay of the diet is a soup of (usually) chicken broth with noodles, and a small amount of meat or seafood.  

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Butternut Squash Soup



Servings = 4 | Serving size =about 1 1/2 cups

Cooking Time = 60 Minutes

This recipe can be multiplied by 2, 3, 4.

This recipe makes great leftovers.

Serve with a 2 ounce whole wheat or gluten-free roll and 1 ounce semi-soft goat cheese.

AND

Serve with Waldorf Salad or Roasted Eggplant Salad or Jicama Salad or Cucumbers & Dill in Sour Cream or Cole Slaw or Healthy Caesar Salad or Roasted Beet and Fennel Salad or Cucumbers in Yogurt with Mint or Zucchini Salad

2 cups water
2 lbs butternut squash
1/2 tsp salt
fresh ground black pepper
1/2 tsp dried thyme leaves
1/8 tsp ground nutmeg
1 cup water

Place the water in a large sauce pan fitted with a steamer basket over high heat. Put the cubed squash in the steamer basket. Steam until tender (20 - 30 minutes).

Let the squash cool and then add it to the remaining steaming water in the bottom of the sauce pan. Using a stick blender or a blender puree the squash and water until smooth.

Place the pan over low heat and add the salt, pepper, thyme leaves and ground nutmeg.

Reheat the soup gently. Stir in the remaining water to the desired consistency. It may take as much as 1 1/2 to 2 cups.

Nutrition Facts

Serving size = about 1 1/2 cups

Servings = 4

.

Amount Per Serving

Calories 103 Calories from Fat 2
  % Daily Value
Total Fat 0g 0%
    Saturated Fat 0g 0%
    Monounsaturated Fat 0g  
    Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 300mg 12%
Total Carbohydrates 27g 9%
    Dietary Fiber 5g 18%
    Sugars 5g  
Protein 2g  
Vitamin A 485% Vitamin C 80%
Calcium 11% Iron 10%
Vitamin K 5 mcg Potassium 804 mg
Magnesium 78 mg