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Butternut Squash Soup
Orange-fleshed winter squash – notably butternut – is an exceptional source 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: 1 cup
Per Serving: 164 calories, 3g fat, 25g carbs, 1g protein, 287mg sodium. Makes 2 quarts; can be frozen.
1 pound onions (preferably Spanish)
4 cups chicken or vegetable stock
1 3-pound butternut squash (or 2 pounds of packaged squash)
1 ½ tablespoons canola oil
¼ cup maple syrup
2 small tart apples
- Peel and slice onions thinly. Peel and seed squash; cut into 1 ½-inch cubes. Peel and core apples; cut into cubes.
- Heat oil in large stock pot over medium heat. Add onions; cook till just brown, stirring occasionally.
- Add apples and cook for another 2-3 minutes. Add stock and squash.
- Bring to a boil, cover and simmer till squash and apples are tender.
- Remove from heat and cool slightly. Purée in food processor until blended.
- Stir in maple syrup.
Recipe from: Environmental Nutrition Newsletter, Nov 2003 Issue