Gingered Butternut Squash Soup

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Keep warm on cold fall and winter nights with Gingered Butternut Squash Soup. You can’t go wrong with the delicious natural sweetness from the squash, coconut milk, and apples! Best part? All these ingredients make this recipe a high source of vitamin A, antioxidants, and fiber. Combined with the collagen, this is a great soup for your tummy! Collagen peptides help with your digestion by helping repair your intestinal lining – helping heal everything from leaky gut, IBS, and stomach ulcers. The several options of spices to add—including cardamom and cumin—allow for a variety of different delicious versions. Therefore you can repeat this healthy recipe with different tastes many times this fall.

Further Food Nutritionist Commentary:

This recipe is a lovely combination of fall vegetable and fruits that will keep you warm on a chilly evening. Butternut squash has a rich yellow color, which indicates its high vitamin A content. Vitamin A is important for vision, helps your immune system, and works as an antioxidant. The highest amounts of vitamin A can be found in your orange, yellow and green vegetables. For example- sweet potatoes, carrots, and kale. Butternut squash and pear are both great sources of fiber. Fiber aids in promoting bowel regularity, can lower total and LDL cholesterol, and has been linked to lower risk of developing diabetes. This recipe may not be appropriate for individuals with heart disease due to its high saturated fat content, which comes from the coconut oil and milk. If you are trying to limit your saturated fat intake, use olive oil in place of coconut oil. Instead of coconut milk you can use soy, almond, or low-fat dairy milk.

By Alex Lane

Gingered Butternut Squash Soup

  • Prep Time:20 minutes
  • Cook Time:30 minutes
  • Servings: 6

Ingredients

1 tablespoon coconut oil
1 onion* (optional)
1 tablespoon ginger (chopped)
5 cups butternut squash (chopped)
2.5 cups coconut milk (from the can, not the watery stuff in the box)
2.5 cups water
1 ripe apple (about 1 cup)
1 tablespoon ras el hanout* (or other mix of warming spices like cinnamon, cumin, coriander, cardamom, ginger and allspice, or a blend like garam masala)
salt (to taste)
3 heaping tablespoons (3 scoops) Further Collagen

*leave it out to keep this recipe low FODMAP.

Instructions

1. Heat coconut oil in soup pot. Add diced onion and a pinch of salt and saute until translucent (about 5 minutes).
2. Add ginger and spices and cook for 2 minutes.
3. Add chopped butternut squash.*
4. Add coconut milk and water, bring to a boil and then reduce heat to a simmer.
5. Add the apples after about 10 minutes.
6. Cook an additional 5 minutes, until squash and fruit are soft.
7. Add Collagen, blend, and taste for salt.

*You can leave the peel on to save time and add fiber.

1. Heat coconut oil in soup pot. Add diced onion and a pinch of salt and saute until translucent (about 5 minutes). 2. Add ginger and spices and cook for 2 minutes. 3. Add chopped butternut squash.* 4. Add coconut milk and water, bring to a boil and then reduce heat to a simmer. 5. Add the apples after about 10 minutes. 6. Cook an additional 5 minutes, until squash and fruit are soft. 7. Add Collagen, blend, and taste for salt. *You can leave the peel on to save time and add fiber.

Nutrition Information

Per Serving:
Calories: 303; Total Fat: 23g; Saturated Fat: 20g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 44mg; Potassium: 641mg; Carbohydrate: 20g; Fiber: 3g; Sugar: 5g; Protein: 11g

Nutrition Bonus: Vit A: 248%; Vit C: 44%; Iron: 24%

 

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